copyright 2004 NSCA all rights reserved http://www.nsca-lift.org Most Recommended en-us http://www.nsca-lift.org/Perform/articles/070207.pdf In this column, learn strategies to help you consistently make training a physical, technical and mental endeavor and prepare yourself for competition. Fri, 9 May 2007 2:56:00 GMT PTJ http://www.nsca-lift.org/Perform/articles/070204.pdf The triathlon is arguably the most physically demanding endurance sport. Competitive triathletes report training up to 20 hours per week when preparing for a competition (3, 7). Tue, 29 Apr 2007 8:27:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=297 When one hears the word plyometrics, the first thought that comes to mind is likely some type of jumping movement; for example, on and off boxes of various heights. Plyometric exercises take advantage of a phenomenon known as the stretch-shortening cycle (SSC). Briefly, when a muscle is stretched very rapidly in an eccentric fashion immediately prior to a concentric shortening (rebound), stored elastic energy and neural mechanisms cause the resultant concentric contraction to be more forceful than if the rapid stretching of the muscle did not occur. Tue, 13 Nov 2007 8:45:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=294 Strength and conditioning professionals have long relied on plyometrics as one of the primary tools for developing athletic power and speed. It is not surprising that training exercises such as plyometrics, which are performed with high movement speeds would improve the performance of activities requiring speed, such as jumping, running, and agility. The technical term for this idea is "specificity." In other words, training that is "specific" or similar to the activity to be performed is believed to be optimal. As a result, recreational athletes, as well as those who desire to increase their overall fitness and add variety to their training, often incorporate plyometric training into their programs. Mon, 05 Nov 2007 7:13:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=295 Power, the combination of speed and strength, is crucial for success in many sporting events. The purpose of plyometric work is the same as that of strength training, to develop greater physical power. Many athletes spend all their time in the weight room trying to increase power with barbell and dumbbell exercises. While these exercises have their place, they are not the most efficient means of developing power. Traditional weight room exercises do not allow the athlete to move at the speed, or use the movements needed, to develop sport specific power. Fri, 02 Nov 2007 7:13:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=298 Many amateur golfers play the game of golf for the shear enjoyment of the sport and for the benefits of physical activity. Mon, 29 Oct 2007 7:59:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=300 Do the following phrases sound familiar to you? "Race you to the light pole," "Whoever gets ten points first wins," "Coach said I get to start in the game today. I can't wait." They are all things that you likely would hear come from the mouths of young athletes. Mon, 22 Oct 2007 1:53:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=299 In the last issue of the NSCA's Performance Training Journal, we discussed the energy and macronutrient needs of ultra endurance athletes. In this issue, we will review fluid and electrolyte guidelines. Ultra endurance exercise is classified as prolonged exercise lasting longer than four hours in duration and most commonly, involves running, skiing, cycling or swimming (1). Mon, 15 Oct 2007 6:53:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=294 Strength and conditioning professionals have long relied on plyometrics as one of the primary tools for developing athletic power and speed. It is not surprising that training exercises such as plyometrics, which are performed with high movement speeds would improve the performance of activities requiring speed, such as jumping, running, and agility. The technical term for this idea is "specificity." In other words, training that is "specific" or similar to the activity to be performed is believed to be optimal. As a result, recreational athletes, as well as those who desire to increase their overall fitness and add variety to their training, often incorporate plyometric training into their programs. Wed, 3 Oct 2007 1:27:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=158 The definition of agility is the ability to decelerate, accelerate, and change direction quickly while maintaining good body control without decreasing speed1. In athletic events, agility success is also dependant on stimuli such as visual or auditory response2. To incorporate these factors into your training program, try this inexpensive way to include auditory and visual stimuli to your agility training. Wed, 26 Sep 2007 1:23:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=144 Athletes have been inundated with terminology and references to “core” development in recent years. However, little has been conveyed to these athletes on what qualifies as the core, and how to specifically target muscles that may be beyond the scope of the commonly referred regions. Although major muscles groups are important in the function of the abdominals and the back, there are many other muscles that need to be specifically addressed to ensure the core is developed completely. Mon, 17 Sep 2007 8:21:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=243 The positive effects of anabolic adrenergic steroid (AAS) use on muscle strength and size have been well documented in the scientific literature. This article does not seek to discuss the effects of AAS on size and strength of skeletal muscle or the mechanisms of those actions as they are somewhat controversial and discussed elsewhere (3,17). Mon, 10 Sep 2007 7:58:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=242 The use of anabolic-androgenic steroids (AAS) by athletes has been widely recognized since the 1950's (29). However, the use of these drugs has been prohibited in Olympic Sports by the Medical Commission of the International Olympic Committee since 1974 and testing for anabolic-androgenic steroids has been undertaken since 1976 (30). Mon, 04 Sep 2007 6:59:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=291 Overuse injuries to the patellar tendon may affect athletes in volleyball, basketball, soccer, and tennis. Known as jumper's knee, this injury can be debilitating and affect an athlete throughout his or her career. This article will present a preventative training routine. Mon, 27 Aug 2007 6:58:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=293 The words you use can influence how you approach competition with confidence. This article looks at how hoping for a better performance may not actually lead to it. Mon, 20 Aug 2007 10:35:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=292 The ability to maintain performance during prolonged endurance exercise is dependent on a number of factors, including meeting calories needs, appropriate macronutrient intake, adequate water replacement, and electrolyte intake. In this two part series, we will discuss how to best perform in endurance activities through optimal nutrition. Mon, 13 Aug 2007 10:07:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=286 No matter how sophisticated and carefully planned a training program, without adequate recovery it will never be optimally effective. Recovery must be an essential part of all training programs, and must be carefully planned and programmed. Optimal recovery requires a multidimensional approach, that addresses all aspects of the athletic lifestyle, such as sleep, nutrition, overall stress levels, etc. Rugby can produce high levels of fatigue, and given the length of rugby seasons and the number of games played, proactive recovery is an area that can give rugby teams and players a real advantage. An important element of this multidimensional recovery program is to develop a recovery ritual for use after matches. Tue, 07 Aug 2007 10:20:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=287 Rugby is a high impact sport that demands a wide variety of skills such as power, speed, agility, and quickness over an 80 minute game. Players need to demonstrate and execute these skills while determining the correct decision making requirements of the game. Players that are both physically and mentally prepared for the match are more likely to see the benefits as it translates into performance. This article will focus on seven key elements of self-management so that players and coaches have a take home guide to help improve match day performance. Thu, 02 Aug 2007 07:00:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=269 In the field of sport psychology, there are two general objectives. A first objective is to better understand the effects of psychological factors on performance. Most of the articles in this Mindgames column focus on this objective. For instance, we have discussed the influence of psychological factors such as confidence, self-talk, pre-competition anxiety and goals on performance. In doing so, we have looked in detail at how to develop and use these skills to facilitate performance. Wed, 28 Mar 2007 07:00:00 GMT PTJ http://www.nsca-lift.org/Perform/article.asp?ArticleID=268 Maintaining a healthy diet is tough when you go out to eat. This article provides tips on how to dine out and still make healthy choices on what you eat. Wed, 27 Mar 2007 07:00:00 GMT PTJ