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- Always keep your head in a neutral position while squatting. Dropping your head causes a reflex relaxation of the lumbar muscles, which can predispose your athlete to injury.
- Performing exercises while standing reduces the compressive forces placed on the spine. Furthermore, an exercise done standing is more sport specific than an exercise done seated.
- The optimal repetition range when executing plyometrics is 5-8 for each set.
- Subtle differences in grip, head position and stance can cause significant neural changes.
- Maximum effort is considered superior for muscular coordination due to the decrease in central nervous system inhibition.
- Maximum weights have little ability to increase muscle size.
- Within a workout, skill before speed, speed before power, power before strength, and strength before endurance.
- Qualities that cannot be developed or improved in a state of fatigue:
Pure speed
Acquisition or refinement of new motor programs
Coordination or technical execution at high or specific speed.
Speed-strength
Maximal strength
9. Built in periods of lighter weights are intended to help the adaptation processes to training by unloading the body to prevent over-training.
10. Direct research on taper shows that volume reduction up to 75% for 3-21 days does not inhibit but rather improves, physiological functioning.
11. Optimal strength ratios as they relate to the back squat for lower body dominated sports:
Back squats 100%
Front squats 85%
Power clean 72%
- Anterior knee pain can be caused by tight quadriceps and hamstrings.
- Training the rectus abdominus is only a very small part of an abdominal stabilization program. The key is training the transverse abdominus.
- Top speed occurs in approximately six seconds. Most sports require acceleration training rather than extensive amounts of top speed work.
- In Sport, the hamstrings are primarily used for hip extension rather than knee flexion.
- Hip stability is negatively affected in athletes returning from an ankle injury.
- A majority of athletic injuries occur in the transverse plane while trying to decelerate. Training must include exercises that are multiplanar, and specific to the sport.
- Athletes should drink the equivalent of half their bodyweight in ounces of water each day. For each hour of exercise, add 16 ounces.
- Carbohydrates and protein should be consumed as soon after a workout as possible to begin the recovery process.
- Dynamic flexibility should be performed prior to a workout. Static stretching should be performed post workout.
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