Here are two articles, both of a conflicting [...]]]> A very prominent and highly debated topic in the field of Physical Preparation is if the use of Olympic lifts & the associated variations are applicable for a means of developing Explosive Leg Strength &  Power for various Sporting Disciplines (a la American Football, Baseball, Basketball, Volleyball, etc.)

Here are two articles, both of a conflicting opinion to an extent, on the implication of Olympic lifts for General development of Explosive Leg Strength and Power. One is by Jim Wendler of Elite Fitness Systems and the other by James Smith of Power Development Inc.

http://elitefts.com/documents/olympic_lifts.htm

http://www.elitefts.com/documents/olympic_lift.htm

If you have read or are familiar with either of these two articles you will understand that there is no definite answer to solving the problem of whether Olympic lifts should be implemented or not.

To solve the problem, one must have a greater schematic view of the Sport Training Process, and look at a broad list of background information regarding the individual and their specific Sport.

Take into account the holistic considerations of the individual & their sport.

Ask Who am I training (male, female, biological age, level of qualification, specific position of the sporting game etc.)? What are we training to develop (in this case Explosive Leg Strength and Power)? When & Where is this training place in the annual cycle of the sport (in-season, off-season, etc.) Why have I selected this exercise, jump, throw, lift, etc. specifically as the OPTIMAL method of developing (in this specific case) Explosive Leg Strength and Power? How am I going to utilize all this background information to properly construct the best plan in hopes of developing the athletes Explosive Leg Strength and Power. This is just the tip of the iceberg of the holistic considerations, the thought process must be much more in-depth and extensive than what is presented. Specifically these could be orthopedics of the athlete, height, weight, relative strength levels, etc.

Once a careful collection and analyzing of the information has been executed, then the coach can make the best decision to select what is optimal for the athlete in hopes of further developing Explosive Leg Strength and Power.

Now lets consider a few specific groups of athletes with the thought of implementing Olympic lifts for their general development of Explosive Leg Strength and Power.

Examples of those with reasons for not using Olympic lifts (based of a very minuscule and general consideration of information) would be those with improper  technical/tactical execution of the Olympic lifts, Baseball Pitchers, American Football Quarterbacks, Athletes who have poor bio-mechanical leverages for these lifts, those who have improper mobility or flexibility of the muscles surrounding the trunk, lower back, knees, ankles, or hips, and other athletes with individual pathology to the shoulder, arm, and wrist.

Examples of those who can/could/should utilize Olympic lifts, athletes with good leverages for performing the lifts, proper technical & tactical execution of the Olympic lifts, American Football Linebackers, Running Backs, and Defensive Backs, those with sufficient mobility or flexibility of the muscles surrounding the trunk, lower back, knees, ankles, or hips, and other athletes with no pathology of the shoulder, arm, and wrist.

For the first group of athletes, those who for one reason of the other should not utilize Olympic lifts as their method of developing Explosive Leg Strength and Power, there is still a plethora of other methods of developing Explosive Leg Strength & Power, which will be discussed below.

Development of Explosive Leg Strength & Power can also be achieved via various jumping exercises, be it vertical jumps, horizontal jumps, jumps with a prior counter movement or run up, throwing medicine balls, plates, or other implements in a variety of ways, simple bounding, sprints w/ a sled, etc. etc. Some of these exercises most notably vertical jumping & OH Throws, from an anatomical and bio-mechanical stand point achieve the same movement as Olympic lifts (a la extension of the three joints of the lower body, being the ankles, knees, and hips, along with respect to human movement, in a vertical plane.)

There is no study or research to my knowledge that deems Olympic lifts as a better way of  developing Explosive Leg Strength & Power compared to other Methods such as Jumps & Throws, or in contrast Jumps & Throws better than Olympic lifts.  Until a study or research proves one to be more optimal for General development of Explosive Leg Strength & Power for sporting disciplines that require this ability, it lies in the job of the coach and/or athlete to take into consideration the individual trainee (holistic, orthopedics, training background, etc.) and the sport discipline (Football, Basketball, Baseball, etc. & the specific position of the game), to make the best educated decisions on selecting a method of development.

Caveat Emptor,

Ryan

That means the start of  Off-Season GPP programs in hopes of increasing the development of the specific adaptations via anatomy, physiology, and kinesiology that are necessary to excel in American Football.

A general overview of these means are:

Functional [...]]]> The end of the Competitive Season is among us for the majority of high school and small college schools.

That means the start of  Off-Season GPP programs in hopes of increasing the development of the specific adaptations via anatomy, physiology, and kinesiology that are necessary to excel in American Football.

A general overview of these means are:

Functional Hypertrophy (be it Sarocplasmic of Myofibular) of the Skeletal Musculature via proper anatomical movements of the associated joints surrounding the muscle.

Proper Bio-Mechanics of all joints (via mobility of the joints along with sufficient fascia flexibility) of the body with special attention to Ankle, Knee, Hip, & Shoulder Joints as these are the joints most commonly stressed.

A highly developed Anaerobic-alactic energy system, along with a supplementary development of the aerobic system.

The quote “Many roads lead to Rome…” is appropriate in the sense that there are many ways to develop these three areas.

Functional Hypertrophy may be developed via the use of strength training defined by Vladimir Zatsiorsky in four different categories:

Maximal Effort: using maximal loads in regards to the trainee’s Fmax

Dynamic Effort: using sub-maximal loads with an emphasis on high velocity during execution

Repetition Effort: use of sub-maximal loads trained to neuromuscular failure

Sub-maximal Effort: use of sub-maximal loads for an intermeddiate amout of repetitions & not achieving failure

Personally I have no adherence to specific exercises when trying to isolate a specific muscle via its anatomical movement (i.e. when training the Biceps Brachii, elbow flexion is the associated movement to this muscle and any exercise involving elbow flexion is a proper way to train this movement).

Methods associated with isolation are the Repetition and Sub-Maximal Effort

When it comes to Compound Movements, I have my reasoning for which exercises I select to train multiple joint movements.  But with that being said, there also is to a certain degree my belief that a Squat is a Squat & a Press is a Press and that as long as you achieve proper extension for the lower/upper extremities where no extra stress is placed on the joints, that one can properly utilize any type of Squat or Press variation via the Dynamic & Maximal Effort.

Proper Bio-Mechanics are fairly self explanatory. One must be able to properly mobilize joints and muscles in order to achieve optimal performance.

Many different methods can be utilized to achieve this, and are extremely individual.

The individualization comes from the need to specifically diagnose and properly treat conditions that may have accumulated during the season.

These methods are performed via Dynamic, Static, or Isometric/PNF Stretching, Calisthenics, Prehabilitation/Rehabilitation, and Mobility Exercises.

Staples of every football player should be the use of exercises for the  External Rotators, Scapular Elevators, VMO and the Muscles surrounding the neck.

That along with Hip & Shoulder mobility drills should be done prior to training.

Post training stretching of the muscles can be done on a needs basis for muscles that are tight and may compromise proper movement.

Next is the development of the Anaerobic-alactic Energy System.

This system is associated with high intensity, short duration bouts.  Think about the game of football, the plays last 4-10 sec. and are at a very high intensity be it sprints by Wide Receivers, Quasi-Isometric Contractions of Lineman, backpedaling of Defensive backs, etc.

Training this system can be achieved with the use of many different exercises, be it Compound Barbell, Jumps, Throws, Sprints, Agility drills, drills designed to develop the Competition Exercise, and the Competition Exercises themselves.

Then there comes the difference between GPP and SPP.

In the off-season utilization of basic sprints, med-ball throws, maximal effort squats or press, and jumps serves as a sufficient way to develop the alactic system, along with some minisucal amount of competition specific training for the alactic system.  Once the season approaches the training of the alactic system must morph to fit the requirements of the sport.

As you can see the development and retainment of these three areas are vital in the performance of American Football.

Those who have read this post, I urge you to expand your knowledge on how to properly and specifically develop the areas presented with regard to you individually via the under-developed areas of your body.

All the best in your off-season training,

Ryan

Be it that I am a collegiate athlete, a portion of [...]]]> The main part of this blog will about various means involving the Sport Training process.  Most of the posts will be links to highly sought individuals websites, forums, posts, or a summary of something the individuals may have stated via an article, video, or text.

Be it that I am a collegiate athlete, a portion of the posts will also be directed towards tips and ideas of how to optimize your nutrition, supplementation, and workouts through out the year.

Posts will come consistently, about once a week, usually on the weekends, due to the lack of free time during the week with my duties as a student and athlete.

Here is a link to my personal training log.

http://forum.bodybuilding.com/showthread.php?t=120401851

Here is a basic overview of what I utilize in my training.

Training means are ever evolving from phase to phase depending on where in the yearly calender of Collegiate American Football the specific training takes place.

General Means:
Sub-maximal Effort (via Squats, Bench Presses, Cleans, Snatches, and accessory work)
Maximal Effort (via Squats, Bench Presses, etc.)
Dynamic Effort (via explosive jumps, throws, barbell lifts, etc.)
Repetition Effort (via accessory/supplemental/special exercises aimed at increasing muscle cross section)
Extensive Sprints/Drills (Aerobic Capacity work)
Intensive Sprints/Drills (Anaerobic [Lactic or Alactic] Capacity work)

Specific Means:
Shock Method (depth jumps, drop jumps, bounds etc.)
Special Preparatory Exercises (exercises preparing competition exercises)
Special Developmental Exercises (exercises specific to the biodynamics & bioenergetics of the competition)
Extensive Sprints/Drills (Aerobic Capacity work)
Intensive Sprints/Drills (Anaerobic [Lactic or Alactic] Capacity work)

Also a link to the website I frequently update and post on.

http://bodyspace.bodybuilding.com/qb0708/

If there are any specific questions regarding my own training, nutrition, supplementation, or questions pertaining to the posted links and such, please ask.

Ryan