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NSCA’s
Training
JournalPerformance
FeaturesSickle Cell Trait Declan Connolly,
PhD, CSCS
Olympic-Style Lifting for Distance Runners
Brook Skidmore, MS, CSCS
Periodized Programming
Matthew Frommelt, CSCS and
Amber McGillicuddy, USATF L1 Coach
Conditioning Fundamentals
Issue 11.2April/May ‘12
www.nsca.com
about thisPUBLICATION
NSCA’s
Performance Training
Journal
2
The NSCA’s Performance Train-
ing Journal (ISSN: 2157-7358)
is a publication of the National
Strength and Conditioning Asso-
ciation (NSCA). The PTJ publishes
basic educational information
for Associate and Professional
Members of the NSCA. These
groups include novice personal
trainers, novice strength coach-
es, and training enthusiasts. The
journal’s mission is to publish ar-
ticles that provide basic, practi-
cal information that is research-
based.
Copyright 2012 by the National
Strength and Conditioning Asso-
ciation. All Rights Reserved.
Disclaimer: The statements and
comments in the NSCA’s Per-
formance Training Journal are
those of the individual authors
and contributors and not of
the National Strength and Con-
ditioning Association. The ap-
pearance of advertising in this
journal does not constitute an
endorsement for the quality
or value of the product or ser-
vice advertised, or of the claims
made for it by its manufacturer
or provider.
NSCA Mission
As the worldwide authority on
strength and conditioning, we
support and disseminate re-
search-based knowledge and its
practical application, to improve
athletic performance and fi tness.
Talk to us…
Share your questions and com-
ments. We want to hear from
you. Write to the NSCA’s Perfor-
mance Training Journal, NSCA,
1885 Bob Johnson Drive, Colo-
rado Springs, CO 80906, or send
an email to [email protected].
Editorial Offi ce
1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722
Editor T. Jeff Chandler, EdD,
CSCS,*D, NSCA-CPT,*D, FNSCAemail: [email protected]
Managing Editor Britt Chandler, MS,
CSCS,*D, NSCA-CPT,*Demail:[email protected]
PublisherKeith Cinea, MA, CSCS,*D,
NSCA-CPT,*Demail: [email protected]
Copy EditorMatthew Sandsteademail: [email protected]
Editorial Review Panel
Scott Cheatham, DPT, OCS, ATC, CSCS, NSCA-CPT
Meredith Hale-Griffi n, MS, CSCS
Ed McNeely, MS
Mike Rickett, MS, CSCS
Chad D. Touchberry, PhD, CSCS
Joel Bergeron, MS, CSCS,*D
Nicole Dabbs, MS
Tyler Goodale, MSC, CSCS
Samuel Gardner, MS, CSCS, USA-W Dual Certifi ed:Level 1 Weightlifting Coach and Sports Performance Coach
Joshua West, MA, CSCS
Andy Khamoui, MS, CSCS
Scott Austin, MS, CSCS, SCCC, ASCC
Adam Feit, MS, CSCS
nsca’s performance training journal • www.nsca.com • volume 11 issue 2
tab
le o
fC
ON
TE
NT
S
3nsca’s performance training journal • www.nsca.com • volume 11 issue 2
departments
6 Sickle Cell TraitDeclan Connolly, PhD, CSCSThis featured article provides a brief defi nition of the sickle cell trait, the causes, and
associated injury statistics. A detailed prevention plan and treatment responses are provided
as well.
Olympic-Style Lifting for Distance RunnersBrook Skidmore, MS, CSCSOlympic-style lifts are typically not associated with distance running. This featured article
highlights the positive benefi ts of incorporating Olympic-style lifts into endurance training
programs with the goal of increasing VO2max and lactate threshold.
Periodized ProgrammingMatthew Frommelt, CSCS and Amber McGillicuddy, USATF L1 CoachThe purpose of this featured article is to present a periodized conditioning model for the
year-round preparation of a track and fi eld sprint competitor. A properly periodized training
program should include planned periods of progressive change in training volume and
intensity, and this article will cover all the bases.
Conditioning Fundamentals
Sport-Specifi c ConditioningDeveloping a Conditioning ProgramPatrick McHenry, MA, CSCS,*D, USAWIt is important to train within the proper
energy system for maximum results. This
column will break down the various energy
systems, describe how to manipulate
them in a given program, and provide
recommendations for weight training.
Training TableOmega-3 Fatty Acids, Infl ammation, and Recovery in AthletesDebra Wein, MS, RD, LDN, CSSD, NSCA-CPT and Caitlin RileyA diet rich in polyunsaturated fats may
prove to be benefi cial for elite and general
athletes alike. This column breaks down
research on omega-3 fatty acids, their
benefi ts, and provides alternative sources
for acquiring these nutrients.
Personal Training for PerformanceManual Resistance TrainingChat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-ARManual resistance is a type of training
that can be incorporated into a fi tness
program to improve muscular strength
and endurance without the use of much
equipment. This column will detail the
benefi ts of manual resistance training and
provide exercise examples to implement
into a training program.
12
15
4
8
10
about theAUTHOR
nsca’s performance training journal • www.nsca.com • volume 11 issue 2 4
Patrick McHenry is the
Head Strength and
Conditioning Coach
at Castle View High
School in Castle Rock,
CO. He designs the
lifting and speed/
agility programs for
all the weightlifting
classes as well as
works with the school’s
20 varsity sports.
McHenry earned a
Master’s degree is in
Physical Education
with an emphasis in
Kinesiology from the
University of Northern
Colorado. He is a
Certifi ed Strength
and Conditioning
Specialist® with
Distinction with the
National Strength
and Conditioning
Association. He is
also a Certifi ed Club
Coach with USA
Weightlifting. McHenry
has worked with
athletes from youth
to the elite-level in a
wide variety of sports.
He has presented
at international and
national strength
coaches and physical
education conferences.
He is published in
books, journals,
internet manuals and
videos.
sport-specifi cconditioning Patrick McHenry, MA, CSCS,*D, USAW
Training the correct energy system to condition an ath-
lete is one of the most misunderstood concepts in train-
ing today. It can have a profound impact on the athlete’s
performance, the muscle fi ber type developed, and may
even increase the risk of injury. Running an athlete with-
out knowledge of the energy system used for the activ-
ity or sport can interfere with gains in lean muscle mass,
strength, and power (8). Using the incorrect number of
repetitions based on the desired training outcome can de-
velop endurance muscle fi bers and diminish power out-
put. A needs analysis is a simple evaluation process that
is used to develop a program that will help your athletes
meet their training needs.
Energy SystemsBefore we begin with the needs analysis, a quick review of
the energy systems will help determine where the sport
or activity will fi t into the conditioning process. There are
three basic energy systems: the phosphagen system, the
glycolytic system, and the oxidative system. The higher
the intensity during an activity, the shorter the duration
will be. The energy systems overlap so it is a continuum
and not one or the other. If the duration is longer, the in-
tensity is less so the body can supply enough energy to
keep going.
The phosphagen energy system has a very limited supply
of energy that is used immediately, and is the most pow-
erful of the three systems. The energy for this system is
stored in the muscles and utilizes this energy for exercise
bouts that last approximately 0 – 30 s. This energy system
relies on the hydrolysis of adenosine triphosphate (ATP)
and the breakdown of phosphocreatine (PCr). This sys-
tem can only last approximately 30 s before it needs to be
completely replenished. If the athlete rests for 45 – 120 s,
the system will be replenished and the cycle starts again.
The next energy system takes over and the level of inten-
sity goes down if the activity continues.
The glycolytic system is the dominant energy system if the
activity is of high intensity and last longer than 30 s, but
less than 2 min. During glycolysis, the body goes through
a chemical process of breaking down carbohydrates
(stored glycogen or glucose delivered in the blood) to
resynthesize ATP and ultimately produce pyruvate. When
the carbohydrates are broken down, the byproduct lactic
acid is produced. Between breaking down carbohydrates
that the body has stored to replenish the glycogen for the
glycolysis processes and ridding the lactic acid build up,
the body must slow down its intensity. Due to these two
factors, this system does not provide the same level of
power as the phosphagen system but it is still more pow-
erful than the oxidative system.
The oxidative system provides energy to the muscles for
extended periods of time; however, it is not a powerful en-
ergy system. If the athlete continues to work for more than
2 min then carbohydrates and fats are used as substrates.
Movement Needs AnalysisUsing time-motion analysis, which has been used by a
number of sports, allows the trainer to gain insight into
the energy system, movement patterns, and identify key
performance aspects used during the competition, thus
aiding in the development of an eff ective training pro-
gram (1,2).
To start the process, the trainer needs to assess the ath-
lete’s movement patterns during the activity. Some of the
basic questions that need to be asked are:
• How many steps are taken during the activity?
• Which direction does the athlete move during the
activity?
• What is the intensity of the activity (i.e., is there
running, walking, jogging)?
• How long does the activity last?
Developing a Conditioning Program
5nsca’s performance training journal • www.nsca.com • volume 11 issue 2
sport-specifi c conditioning
One thing to keep in mind is that an activity may last for 2 hr or more but
is your athlete moving the entire time? In a tennis match, points last for
about 4 – 20 s with 20 – 30 s rest between each short bout (3). Thus, what
appears to be an aerobic event is actually a lot of anaerobic events put
together.
Manipulating the Energy Systems Training the energy system can refer to the number of sets and reps, or
how far an athlete runs. When training the energy systems three factors
must be kept in mind. First and foremost is deciding which energy system
is primarily used during the sport. The second factor is examining how the
energy system will be trained (i.e., lifting or running). The third factor is
determining where the athlete is within the training cycle (i.e., pre-season,
in-season, post-season, off -season).
Weight Training In weight training, the energy system that is used and the muscle fi ber
types that are developed are determined by the number of sets and reps. If
the athlete is training for high power output or strength, the sets and reps
should be in the 1 – 5 range. If the athlete is training for moderate strength,
the reps should be in the 6 – 12 range, and if the training is focused on
endurance the reps should be in the 12 – 25 range. This will develop the
correct muscle fi ber types and the correct energy system.
When training the energy systems to condition the athlete, there are sev-
eral combinations that can be manipulated to increase the training adap-
tation. Training frequency (2, 3, 4, or 5 days a week), training intensity (30,
50, 80, or 90%), duration (30 min with lots of high-intensity bouts, or more
than 60 min with long slow distances), and type of training mode can be
arranged to maximize results and prevent overtraining.
The movement analysis will help determine the energy system that is uti-
lized thus dictating the sets, repetitions and/or drill time the athlete will
perform. If an activity is of short duration (0 – 30 s) the sets will be in the
3 – 5 range with 3 – 6 reps. An intermediate activity (30 s – 2 min) can use 3
– 5 sets, however the repetition range will be 8 – 15. An endurance activity
(2 min or longer of non-stop movement) will use 3 – 5 sets with a repetition
range of 15 – 25.
The fi nal step is to decide the type of exercise or drill that is going to be
used. How long the athlete has been training, the phase they are in, the
equipment available, and the amount of time for the workout will all need
to be analyzed. Trying an advanced lift with a novice athlete may take
more time and not provide the desired results. List out the lifts that will
be used then assign the sets and reps for each lift. Selected lifts should
be utilized with specifi c repetition ranges. A clean is a great lift to use for
power development in the 3 – 5 rep range; however, form and technique
can break down if the athlete tries to perform more than 10 reps in a row.
On the other hand, bodyweight exercises are great for high repetitions be-
cause the load is something the client is familiar with and is easy to per-
form. If a circuit of exercises and drills will be used, make sure the training
environment is conducive to the workout. Having a team or other athletes
in the way will disrupt the fl ow and not allow your athletes to achieve their
desired results.
Once the choices have been made and written into the program, try it
out to meet the needs of the athlete. A program is a work in progress that
may need to be fi ne-tuned as the athlete progresses. Do not be afraid to
change the program, adjust or adapt while you work with it.
References 1. Dobson, BP, and Keogh, JW. Methodological issues for the application
of time-motion analysis research. Strength and Conditioning Journal 29(2):
48–55, 2007.
2. Dogramaci, SN, Watsford, ML, and Murphy, AJ. Time-motion analysis of
international and national level futsal. Journal of Strength and Conditioning
Research 25(3): 646–651, 2011.
3. Fernandez-Fernandez, J, Sanz-Rivas, D, and Mendez-Villanueva, A. A
review of the activity profi le and physiological demands of tennis match
play. Strength and Conditioning Journal 31(4): 15–26, 2009.
4. Hoffman, JR, Epstein, S, Einbinder, M, and Weinstein, Y. The infl uence
of aerobic capacity on anaerobic performance and recovery indices in
basketball players. Journal of Strength and Conditioning Research 13(4):
407–411, 1999.
5. Hoffman, JR, Fry, AC, Howard, R, and Maresh, CM. Strength, speed and
endurance changes during the course of a Division I basketball season.
JASSR 5(3): 144–149, 1991.
6. Randell, AD, Cronin, JB, Keogh, JW, and Gill, ND. Transference of
strength and power adaptation to sports performance: Horizontal and
vertical force production. Strength and Conditioning Journal 32(4):
100–106, 2010.
7. Taylor, J. Basketball: Applying time motion data to conditioning. Strength
and Conditioning Journal 25(2): 57–64, 2003.
8. Taylor, J. A tactical metabolic training model for collegiate basketball.
Strength and Conditioning Journal 26(5): 22–29, 2004.
Developing a Conditioning Program
feature
about theAUTHOR
Declan Connolly is
a Professor at the
University of Vermont,
and Director of the
Human Performance
Laboratory. Dr.
Connolly has published
over 350 articles in
sports performance,
muscle adaptation and
injury with training.
He has published one
book, “The Science of
Heart Rate Training”
and is writing another,
“Basic and Applied
Kinesiology.” He was
President of the New
England American
College of Sports
Medicine. He was the
Physiology Section
Editor of Research
Quarterly for Sports
& Exercise, a Fellow
of the American
College of Sports
Medicine, and a
Certifi ed Strength
and Conditioning
Specialist. He is also
an Assistant Editor
for the Journal of
Sports Medicine and
Physical Fitness, an
Associate Editor for
the JSCR and Director
of Certifi cation for the
Collegiate Strength
and Conditioning
Coaches Association.
6nsca’s performance training journal • www.nsca.com • volume 11 issue 2
conditioning fundamentals
Declan Connolly, PhD, CSCS
Humans have an innate ability to survive in extremes
of heat and cold. Furthermore, humans also have the
ability to exercise in such extremes. However, exercise
in the heat is arguably one of the most common and
diffi cult challenges that face competitive athletes. Hu-
mans are homeotherms (i.e., body temperature func-
tions independently of the surrounding environmental
temperature and must be maintained within a fairly nar-
row range). However, under conditions of high heat and
humidity, the challenge to maintain the core tempera-
ture between 36.5 – 37.5˚C is diffi cult and potentially
life threatening. It is of fundamental importance for
strength and conditioning coaches and athletes to un-
derstand the challenges and the limitations of exercise
in the heat and, above all, know how to recognize early
signs of heat stress to allow timely and safe responses.
The continued deaths of athletes due to heat-related
stresses reinforce the fact that current knowledge and
practices are still inadequate. A continued focus on heat
stress deaths, specifi cally sickle cell-related incidences,
increases the urgency and need for continued educa-
tion in this area.
Recent research reported that in the last decade 16
deaths have occurred from exercise conditioning for
American football (1,3). According to this research,
these 16 deaths occurred specifi cally from condition-
ing and not from actual playing in a game situation (1).
Ten of these 16 deaths were attributed to sickle cell trait
(SCT). With appropriate education and management,
those 10 deaths may have been preventable. The Cen-
ter for Disease Control estimates that over 7.5 million
students participate regularly in high school sports
and data from the National High School Sports Related
Injury Surveillance Study for the period 2005 – 2009,
shows that 118 heat illnesses were reported among
the 100 schools sampled (2). This equates to 1.6 per
100,000 athletes exposed. Moreover, when the data is
viewed specifi cally for American football, the incidence
of illness increases to 4.5 per 100,000 athletes exposed
(2). This represents an almost 10 times higher incidence
than other reported sports. Sickle cell trait is the most
prevalent condition in American football-related heat
stress injuries (1,2).
What is Sickle Cell Trait?Sickle cell trait is a condition in which an individual in-
herits a normal (Ha) and an abnormal gene (Hs) for he-
moglobin (Has) as opposed to two normal hemoglobin
genes (Haa). Hemoglobin “Ha” is a normal functioning
hemoglobin molecule, whereas hemoglobin “Hs” is an
abnormal molecule. The “Hs” molecules change nor-
mally round, disc shaped, red blood cells into curved,
or “sickle” shaped cells. These cells have an impaired
ability to the fl ow and transportation of oxygen, and
hence the term “logjam” is often used to describe their
clotting or bottle-necking action within the circulatory
system. This can lead to rhabdomyolysis, a condition
where damaged blood cells release a toxic substance,
myoglobin, which can cause kidney failure, and ulti-
mately, death. It is important to note that the presence
of SCT doesn’t necessarily mean these events will occur.
However, there is an increased likelihood that they can
occur. Individuals of African American descent are most
at risk for SCT, as SCT occurs in 8 – 10% of the African
American population versus less than 0.0002% in the
Caucasian population (2).
Causes of SicklingThe obvious cause of sickling is the presence of hemo-
globin “Hs.” However, other conditions often trigger
catastrophic sickling and education in this area is cru-
cial for all types of sports personnel (e.g., coaches, ath-
letes, and trainers). The most common cause of severe
sickling in athletes is exertional related, high-intensity
exercise (3). When coupled with high ambient tempera-
ture, this exercise causes signifi cant increases in body
temperature which can cause sickling (1,3).
Sickle Cell Trait
7nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Preventing Athlete ComplicationsThe most eff ective approaches to preventing
collapse and sickling are proactive and merely
require the coach, athlete, trainer, etc. to be edu-
cated and knowledgeable in advance. Here are
some guidelines to help coaches (1,3):
• Know the SCT status of the athlete—this
will allow for closer monitoring of the
individual athlete.
• Keep a log of the athlete’s normal physi-
ological responses to the exercise rou-
tine—this will help determine an atypical
response.
• Allow identifi ed “at-risk” athletes slightly
longer recovery times between maximal or
near maximal eff orts and modify exercises
that place such demands on the athletes.
• Monitor hydration and be sure “at-risk”
athletes are appropriately hydrated—this
will help regulate core temperature.
• Avoid punishment exercises or “toughness”
in presenting workouts. Instead, preach
sensibility and being realistic about eff ort.
• Be intuitive so when an otherwise healthy
and fi t athlete complains of fatigue,
breathlessness, or is generally struggling to
complete a routine set of exercises, you can
act immediately and appropriately.
• Allow identifi ed “at-risk” athletes longer
warm-up or build-up times to maximal
bouts to allow appropriate circulatory
adjustment.
• Advocate for a slow and progressive
off -season and pre-season conditioning
program especially if it conducted in a hot
environment.
• Refrain from having an athlete exercise if
they are sick, especially with any condition
involving a fever.
• Communicate constantly with medical
personnel and be adequately prepared to
deal with emergencies.
• Have a specifi c emergency protocol in
place to deal with heat stress.
• Treatment Response to Suspected Heat
Stress Sickling
• Stop all exercise immediately and call
emergency help
• Remove athlete from heat/sunlight im-
mediately
• Cool down athlete (having an ice bath
present would be a practical precaution)
• Remove excessive clothing, padding, hel-
met, shirt, etc.
• Check vital signs and refer to qualifi ed
emergency professionals if necessary
Sickling collapse and death can be avoided.
Coaches and athletes must recognize the severi-
ty of the condition and then educate themselves
to recognize the early signs and symptoms of
this heat stress. An emergency medical plan spe-
cifi c to SCT is advised in warmer climates, and in
locations with an increased “at-risk” population.
Note that the presence of SCT is not reason to
have a “white gloves” or “soft” approach to condi-
tioning athletes; it is simply a more realistic and
safer approach to maximizing an athlete’s poten-
tial without putting them at undue risk.
References1. Anzalone, ML, Green, VS, Buja, M, Sanchez,
LA, Harrykissoon, RI, and Eichner, R. Sickle cell
trait and fatal rhabdomyolysis in football training:
A case study. Medicine and Science in Sports
and Exercise 42(1): 3–7, 2010.
2. Centers for Disease Control and Prevention
(CDC). Heat illness among high school athletes.
MMWR Morb Mortal Wkly 59(32): 1009–1013,
2009.
3. Eichner, ER. Sickle cell trait in sports. Current
Sports Med 9(6): 347–351, 2010.
Sickle Cell Trait
about theAUTHOR
8nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin Riley
Debra Wein is a
recognized expert
on health and
wellness and has
designed award
winning programs
for both individuals
and corporations
around the US. She
is president and
founder of Wellness
Workdays, Inc., (www.
wellnessworkdays.
com). In addition, Wein
is the president and
founder of Sensible
Nutrition, Inc. (www.
sensiblenutrition.com),
a consulting fi rm of
RD’s and personal
trainers, established
in 1994, that provides
nutrition and wellness
services to individuals.
Wein has nearly 20
years of experience
working in the health
and wellness industry.
Caitlin Riley graduated
from Simmons
College in 2005 with
a Bachelor’s degree
in Marketing and
Public Relations and
completed her didactic
training in dietetics
at Simmons College
in 2011. Caitlin is
currently completing
her dietetic internship
with the Solmaz
Institute for Obesity
at Lenior-Rhyne
University.
Most athletes are probably looking for a way to fi ght the
infl ammation that may arise from either a tough workout
or an injury. Common over-the-counter medications like
ibuprofen can help reduce infl ammation, but what about
a more natural remedy that does not have potential liver
damage as a side eff ect? Athletes do not need to look any
further than their local fi sh market.
Fish are an excellent source of omega-3 fatty acids. Poly-
unsaturated fatty acids (PUFA), omega-3 and omega-6,
are essential fatty acids and are required for cell function.
Omega-3 fatty acids, specifi cally, are instrumental in near-
ly every bodily function as they fi ght infection and infl am-
mation (5). Polyunsaturated fatty acids are required for
energy production, but they also increase oxidation and
metabolic rate (5).
A diet rich in PUFA may prove to be benefi cial for elite and
general athletes alike. A study evaluated the role of a high-
protein, low-calorie, polyunsaturated fatty acid (PUFA)
supplemented diet on anthropometric parameters, eryth-
rocyte-membrane fatty-acid composition, and plasma an-
tioxidant defenses of nonprofessional volleyball athletes
(1). The study group was divided with half following the
Mediterranean diet (high in fi sh and healthy oils, like extra
virgin olive oil) and the other followed a high-protein, low-
calorie diet with a 3 g/day fi sh-oil supplementation. An-
thropometric data was taken at the beginning and end of
the study, lasting two months. The study concluded that
high intake of PUFA might increase susceptibility to lipid
peroxidation not counterbalanced by a higher increase in
total amino acids. Adherence to the Mediterranean diet
seems to be the better choice (1).
However, most Americans, and likely most athletes, do
not ingest enough omega-3s, and instead consume more
omega-6s. The optimal omega-6/omega-3 ratio has been
estimated to be from 2:1 to 3:1, four times lower than the
current intake; therefore, it is recommended that athletes
consume more omega-3 fatty acids from marine and veg-
etable sources (2).
So, should athletes consume more omega-3 in their diet?
What about supplementation? How exactly will they ben-
efi t from additional omega-3 fatty acids? Research sug-
gests, “plant fl avonoids, antioxidants, and omega-3 fatty
acids have many potential health benefi ts derived primar-
ily through antioxidant and anti-infl ammatory activities,”
(5).
A randomized study of 39 athletes examined the eff ects
of 400 mg of omega-3 fatty acids, among other vitamins
and minerals, compared with a placebo, taken daily for
two weeks before and after intense cycling. Results of the
study indicate that “combining fl avonoids and antioxi-
dants with omega-3 fatty acids is eff ective in reducing the
immediate post-exercise increase in oxidative stress,” (4).
A second randomized study looked at cyclists ingest-
ing omega-3 fatty acids, 2,000 mg of eicosapentaenoic
acid (EPA) and 400 mg of docosahexaenoic acid (DHA), a
multivitamin complex emphasizing vitamins C, E, A and
selenium, as well as a multivitamin and omega-3 combi-
nation. Blood was collected at baseline, pre-exercise and
post-exercise. Results showed that supplementation with
omega-3 fatty acids alone signifi cantly decreased oxida-
tive stress after exhaustive exercise (3).
Athletes with asthma may want to make a special note
of adding omega-3s to their training table. An article
published in Physician and Sports Medicine cited that nu-
merous studies have shown that “three weeks of fi sh oil
supplementation, rich in EPA and DHA, reduces exercise-
induced airway narrowing, airway infl ammation and bron-
chodilator use in elite athletes as asthmatic individuals,”
(3).
Omega-3 Fatty Acids, Infl ammation, and Recovery in Athletes
training table
9nsca’s performance training journal • www.nsca.com • volume 11 issue 2
While not every study showed conclusive results
that omega-3s help with reducing infl ammation
and oxidative stress, there seems to be enough
evidence to warrant including more omega-3s in
an athlete’s diet. There is plenty of evidence to
support the overall health benefi ts of omega-3s.
Ideally, athletes will increase their intake of ome-
ga-3 PUFA through dietary sources because they
will also get the health benefi ts of the other vi-
tamins, minerals and proteins found in the food.
Below are some common food choices to con-
sider adding to one’s diet. However, fi sh oil sup-
plementation is a realistic way to increase your
intake of omega-3 fatty acids if you don’t like the
taste of fi sh. The bottom line is that an increase
in omega-3 PUFA is benefi cial to athletes and
may aid in recovery from exhaustive exercise.
References 1. McAnulty, SR, Nieman, DC, McAnulty, LS,
Lynch, WS, Jin, F, and Henson, DA. Effect of
mixed fl avonoids, n-3 fatty acids, and vitamin
C on oxidative stress and antioxidant capacity
before and after intense cycling. International
Journal of Sports Nutrition Exercise Metabolism
21(4): 328–337, 2011.
2. McAnulty, SR, Nieman, DC, Fox-Rabinovich,
M, Duran, V, McAnulty, LS, Henson, DA, Jin, F,
and Landram, MJ. Effect of n-3 fatty acids and
antioxidants on oxidative stress after exercise.
Medicine and Science in Sports and Exercise
42(9): 1704–1711, 2010.
3. Mickleborough, TD, Lindley, MR, and
Montgomery, GS. Effect of fi sh-oil derived
omega-3 polyunsaturated fatty acid
supplementation on exercise-induced
bronchoconstriction and immune function in
athletes. Physician and Sports Medicine 36(1):
11, 2008.
4. Neiman, DC, Henson, DA, McAnulty, SR, Jin,
F, and Maxwell, FR. N-3 polyunsaturated fatty
acids do not alter immune and infl ammation
measures in endurance athletes. International
Journal of Sports Nutrition Exercise Metabolism
19(5): 536–546, 2009.
5. Simopoulos, AP. Omega-3 fatty acids in
infl ammation and autoimmune diseases. J Am
Coll Nutr 21(6): 495–505, 2002.
Omega-3 Fatty Acids, Infl ammation, and Recovery in Athletestraining table
Food Source Omega-3 (g)
Anchovies 1.4
Flaxseed (3/4 cup, ground) 1,000
Mackerel 2.5
Salmon 1
Omega-3 For fi ed Eggs (2) 114
Tuna 0.5
Walnuts (1/4 cup) 627
Sardines (in sardine oil) 3.3
Herring, Atlan c 1.6
Table 1: Food Sources for Omega-3s (1).
Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR
about theAUTHOR
personal trainingfor performance
10
Chat Williams is the
Supervisor for Norman
Regional Health Club.
He currently sits on
the National Strength
and Conditioning
Association Board
of Directors and is
the past NSCA State
Director Committee
Chair, Midwest
Regional Coordinator
and State Director of
Oklahoma (2004 State
Director of the Year).
He also served on
the NSCA Personal
Trainer SIG Executive
Council. He is the
author of multiple
training DVDs. He runs
his own company,
Oklahoma Strength
and Conditioning
Productions, which
offers personal training
services, sports
performance for youth,
metabolic testing,
and educational
conferences and
seminars for strength
and conditioning
professionals.
nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Free weights, machine weights, elastic tubing, and medi-
cine balls are just a few of the modalities personal trainers
can use to improve the muscular strength and endurance
of their clients. Often, the type of modality used is deter-
mined by the training environment, availability of equip-
ment, and population. Access to a fi tness facility, amount
of equipment, population and size of the training group,
current fi tness level of the individual or group, and budget
restraints are just a few variables to consider when design-
ing a training program. Along with the training modalities
previously mentioned, manual resistance is another type
of training that can be incorporated into a fi tness program
to improve muscular strength and endurance.
Manual Resistance Manual resistance is a partner-based type of training that
requires limited equipment. Benches, straps, and PVC
pipes, along with bodyweight may be used (2). During the
exercise, the spotter, or partner, provides the resistance
or serves as an anchor so that the trainee can complete
full range of motion movements incorporating eccentric
and concentric muscle actions. The spotter can control the
amount of resistance applied throughout the entire range
of motion, thus determining the intensity. The spotter and
trainee should work as a team to provide adequate resis-
tance so that the movements are challenging and over-
load is produced. It should not be a tug-of-war between
the spotter and trainee; form, technique, and proper body
mechanics should be maintained throughout the entire
movement.
Benefits of Manual Resistance Training Manual resistance training is an excellent alternative to
other forms of training when the personal trainer has ac-
cess to limited equipment and limited fi nancial means.
The equipment is cost-eff ective and does not require a lot
of space to complete the movements. Manual resistance
training equipment is a great tool to use in small groups,
physical education classes, and in a boot camp or perfor-
mance camp format (1). Multiple pieces of equipment
may be purchased for the same amount of a single ma-
chine, plus the equipment is portable and can be taken
to multiple venues relatively easy. Designing programs
using these tools for beginners and youth can also ensure
safety, proper technique, and teamwork. Since the meth-
ods require partners, both individuals must be engaged in
the workout to allow for maximal participation and eff ort.
This can be benefi cial when working with large groups or
youth so that their attention and focus are maintained. Al-
though, research is limited at the current time, preliminary
studies suggest that manual resistance training is a great
way to improve short-term muscular strength and endur-
ance. In a study by Dorgo et al. that compared manual
resistance training (plus endurance training) to a typical
physical education class curriculum found that the man-
ual resistance training group had greater improvements
in all six categories that were measured (1-mi run, curl-up,
trunk lift, push-up, fl exed-arm hang, modifi ed pull-up) (1).
When comparing multiple studies including some form of
manual resistance training, it is suggested that a well-de-
signed program utilizing proper form, technique, and bio-
mechanics will increase short-term muscular strength and
endurance. Long-term benefi ts may need further research
due to muscular adaptations that require training that is
more advanced, and increased intensity or overload (2).
Manual Resistance Exercise Examples The following are just a few examples of manual resistance
training exercises that can be incorporated into strength
and conditioning programs. The partner-based exercises
will be demonstrated using a durable nylon strapping. The
nylon strap has fi ve handles (one serves as an anchor). The
following provides four examples exercises that utilize the
strap:
Alternating Row (Figures 1 and 2)
Spotter/Trainer: Start with the feet staggered or shoulder
width apart holding the single handle serving as the an-
chor for the client; the handle should be held directly in
front of them.
Client: Start with the feet shoulder width apart, one han-
dle in each hand, pull one arm back in a rowing motion
along the side of the body and then repeat with the other
side.
Manual Resistance Training
personal training for performance
11nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Manual Resistance Training
Chest Press (Figures 3 and 4)
Spotter/Trainer: Start by standing behind the
client with the feet staggered or shoulder width
apart holding the single handle serving as the
anchor for the client; the handle should be held
directly in front of them.
Client: Start with a staggered stance or with the
feet shoulder width apart, with elbows out to the
side and just below shoulder height with palms
down. Press one hand forward, controlling the
resistance with the other handle, repeat with the
other handle by pressing forward. Be careful not
to go back too far as this can place strain on the
front of the shoulder.
Alternating Row with Spotter
Squat to Overhead Press
(Figures 5 and 6)
Spotter/Trainer: Start with feet shoulder width
apart, perform a bodyweight squat with the
handle directly in front of the body. On the de-
scent, lower the handle to the fl oor and during
the ascent perform an overhead press with the
handle.
Client: Start with the feet staggered or shoulder
width apart, one handle in each hand, pull one
arm back in a rowing motion along the side of
the body and then repeat with the other side.
The roles may be reversed so that the client per-
forms the squat to overhead press as well.
Partner Standing Core
Rotations (Figures 7, 8, and 9)
Spotter/Client: During the rotations, both in-
dividuals will perform the same type of move-
ment. They will be facing forward and sideways
to each other; each of them will have two han-
dles directly out in front at chest level. They will
simultaneously rotate the same direction, one
will perform the concentric action and the other
will perform the eccentric action applying the
resistance.
Final Thoughts Again, these are just a few of the exercises that
can be implemented into a training program.
They can be incorporated into a traditional re-
sistance training program or used in a group
setting like a performance camp or physical
education class in a circuit type format. Sets and
repetitions can be determined by the number of
repetitions or a specifi c amount of time. Manual
resistance training is a great tool to add for a
change of pace, personal trainers on a limited
budget, and developing a foundational program
for form and technique.
References1. Dorgo, S, King, G, Candelaria, N, Bader, J,
Brickey, G, and Adams, C. Effects of manual
resistance training on fi tness in adolescents.
Journal of Strength and Conditioning Research
23(8): 2287–2294, 2009.
2. Dorgo, S, King, G, and Rice, C. The effects
of manual resistance training on improving
muscular strength and endurance. Journal of
Strength and Conditioning Research 23(1):
293–303, 2009.
Figure 1 and 2: Alternating Row – Multi-Joint Back
and Biceps
Figure 5 and 6: Client Alternating Row with Spotter
Squat to Overhead Press
Figure 7, 8, and 9: Partner Standing Core Rotations
Figure 3 and 4: Chest Press – Multi-Joint Chest,
Shoulders, and Triceps
feature
about theAUTHOR
12
conditioning fundamentals
nsca’s performance training journal • www.nsca.com • volume 11 issue 2
It is no mystery that in order to become a better run-
ner, you have to put in the necessary time, which ulti-
mately means completing long-distance runs. But what
happens when, despite how many extra miles you run
or how taxing your workouts are, those 5k or 10k times
do not improve? Maybe you have added more hills
or fartlek training to your runs, but still cannot seem
to break your best times. It may be a case where your
body simply cannot handle the increased intensity or
mileage. The solution to breaking out of such a training
slump may reside on an Olympic-style lifting platform.
Numerous factors play contributory roles in the devel-
opment of running performance in distance runners,
particularly VO2max and lactate threshold. The idea of
improving running performance can also be referred to
as improving running economy, or the steady-state oxy-
gen requirement of the body to maintain a given sub-
maximal running speed (7). Simply put, if a runner can
improve his or her running economy, chances of suc-
cess in distance running performance will also increase.
Indeed, coaches and athletes are wise to focus the ma-
jority of their attention on long, submaximal distance
runs to improve VO2max, as maximal oxygen consump-
tion is a primary determinant in distance running per-
formance. Eff ective training, however, cannot solely rest
here on one single performance variable. For instance,
it is not uncommon to fi nd athletes with similar VO2max
values run at diff erent paces than one another (7). Fur-
thermore, endurance runs require more than just high
aerobic power, as athletes must also be able to exert
sudden bursts of power when surging past an oppo-
nent, covering uneven terrain, climbing hills, and sim-
ply maintaining a fast pace over the course of a race.
Therefore, there must be other factors besides just
VO2max that infl uence optimal performance in distance
running. A series of research studies conducted by
Paavolainen et al. illustrated one such factor that may
contribute to peak endurance running velocity, which
is an athlete’s neuromuscular characteristics, or muscle
power (4,5,6,7). For an athlete who has already reached
his or her maximal aerobic capacity, muscle power fac-
tors may be an additional tool for continuing to see in-
creases in distance running performance.
Neuromuscular characteristics refer to the interactions
between the neural and muscular systems (2). The im-
pact of these factors on running economy is important
for a distance runner because the fast generation of
muscle force (power), muscle elasticity, and running me-
chanics are all aff ected by the interaction of the neural
and muscular systems (1). For these reasons, resulting
neuromuscular adaptations from an explosive strength
training program could benefi t an endurance athlete.
This concept makes sense, given that each footstrike of
the running gait utilizes the eccentric lengthening and
successive concentric shortening of the musculotendi-
nous unit, also known as the stretch-shorten cycle. Thus,
each ground contact can be considered a brief, explo-
sive burst of power. Olympic-style lifts may enhance
the ability of this musculotendinous unit to bring about
such an adaptation, by training it to contract more
forcefully and rapidly in a “spring-like” fashion. Then, ex-
plosive power with each footstrike is an extremely desir-
able adaptation for an endurance athlete, as illustrated
by the previously mentioned research studies.
One important characteristic of the subjects used in
these studies is that they were all trained athletes. This
is a promising observation for those who have already
been training for years, as continued improvements in
running performance have been noted with explosive
training, even at an elite level. In addition, as hypoth-
esized, the experimental group demonstrated con-
siderable improvements in selected neuromuscular
characteristics following a 9-week training program,
even when endurance training was still performed con-
comitantly. Finally, it is important to note that loads
used in the experimental group’s training program were
Brook Skidmore is
a former physical
education instructor
for the College of
Southern Idaho. She
has served as an
Exercise Specialist
at The Orthopedic
Specialty Hospital
(TOSH) Frappier
Acceleration Sports
Training (FAST)
program in Murray,
UT. She has also
trained a wide range
of athletes in the role
of a personal trainer,
and as a strength
and conditioning
coach. In addition to
her own training as a
distance runner, she
also conducts fi tness
classes for the general
public and for older
adults.
Brook Skidmore, MS, CSCS
Olympic-Style Lifting for Distance Runners
13nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Olympic-Style Lifting for Distance Runners
low, and yet desirable muscle power was still
achieved because maximal movement velocity
was used, and speed of movement is more criti-
cal than merely heavy loading when trying to
develop these powerful characteristics. In other
words, it is not necessarily the amount of weight
lifted, but rather the speed of the movement
that is most important for this type of training.
Researchers noted that the mechanism by
which these adaptations took place was due to
an increase in the amount of neural input to the
muscles, and not so much from hypertrophy of
the muscles. Many distance runners fi nd this as
a positive adaptation, as a common reason for
avoiding resistance training among runners is
the fear of getting too “bulky.” Furthermore, sub-
jects in the experimental group also achieved
improvements in their 5k distance run, without
any changes in their VO2max or lactate thresh-
old values. Therefore, the increase in power did
not come at the expense of their maximal aero-
bic capacity, an important fi nding for those wor-
ried about losing the progress they have made
while spending hours pounding the pavement.
It can be concluded, then, that perhaps VO2max
is not the sole determinant of greater perfor-
mance, but also that these muscle power quali-
ties are in fact good predictors of distance run-
ning ability. In addition, higher caliber runners
tend to demonstrate more rapid force produc-
tion, thus indicating that their greater power
production contributes to better running per-
formance. All of these improvements in perfor-
mance can be summed up in one term, greater
neuromuscular capabilities. These capabilities
can be trained and enhanced with a proper
training program.
Implications for Distance RunnersCollectively, the results of the previously men-
tioned studies indicate that Olympic-style lifts
have the potential to enhance running per-
formance when used as the primary training
modality in a training program. Still, it isn’t un-
common to fi nd a distance runner mistakenly
following the long-proclaimed advice to lift
“high reps with low weight,” since this appar-
ently mimics the sport of running. It is important
to remember that when selecting exercises for
an endurance program, muscles act as groups,
and therefore, it would be wise to train them as
groups.
As Kawamori et al. noted, power output can be
maximized at a submaximal load, and maximal
loading is not necessary to achieve maximal
power output during Olympic-style lifts (3). This
fact might be helpful for a distance runner in
terms of safety and effi ciency of the training ses-
sions. Additionally, as the researchers attested,
it is the eff ort during each exercise that should
be emphasized, as maximal eff ort can still pro-
duce signifi cant power gains, despite only using
a submaximal load.
While Olympic-style lifts may seem somewhat
unrelated to distance running, these lifts can
Program Design
• Always perform an adequate warm-up prior to engaging in any type
of training.
• Perform the Olympic-style lifts before your endurance work, so that
proper technique is not compromised due to fatigue.
• Volume should be kept low to ensure that enough time is provided
for endurance work, and to prevent overtraining.
• Generally, 3 – 5 sets of 3 – 5 repetitions (reps) should be used at 80 –
85% 1RM for the Olympic-style lifts. However, this prescription may
certainly be modifi ed, based on the training status and skill level of
the athlete.
• Recovery time between sets is also crucial, and should be 2 – 5 min.
Guidelines
• Emphasize the speed of movement, rather than the amount of
weight lifted. Each repetition should be performed as rapidly as
possible.
• Explosive lifting should not be performed year-round, and should
instead be implemented in cycles, used primarily when the athlete
is not in-season.
• Cycles of power training should last only 3 – 4 weeks.
• For those who compete year-round, it might be best to include
Olympic-style lifts during speed/power cycles, when the focus is on
anaerobic, rather than aerobic, energy production, and the athlete is
not in a competitive season.
Precautions
• Start slow. Every endurance athlete knows the importance of
introducing more mileage or intensity at a gradual pace, in order to
avoid symptoms of overtraining. Introducing Olympic-style lifts into
your workouts is no exception to this rule.
• Proper form and technique is paramount. Perform the Olympic-style
lifts under the supervision of a certifi ed strength and conditioning
professional.
• Do not perform any Olympic-style lifts until fi rst developing a solid
strength base.
Table 1: Recommendations for Including Olympic-Style Lifts into a
Distance Running Program
14nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Olympic-Style Lifting for Distance Runners
be considered benefi cial for these endurance
athletes. As Kawamori et al. recognized Olym-
pic-style movements and their derivatives have
been shown to produce some of the highest
average human power outputs of all resistance
training exercises. The Olympic-style lifts are
specifi c to distance running in the fact that they
employ large muscle mass, multi-joint move-
ments, and fast movement velocity. Since the
muscle groups used in running are never used
in isolation, they all must be coordinated and
work together for synchronized movement. For
example, the power clean is an explosive, fast
lift that incorporates a range of motion similar
to sprinting. Thus, Olympic-style lifts like the
power clean and the snatch, may be additional
methods for explosive strength training. Again,
high loads are unnecessary, as successful per-
formance in distance running requires relatively
high movement velocity while overcoming only
the athlete’s bodyweight, and not necessarily
enormous loads.
ConclusionAlthough many physiologists have ascribed
VO2max and lactate threshold as the main deter-
minants of distance running performance, it has
become apparent that this is not the sole crite-
rion of success in the sport, and in fact, neuro-
muscular characteristics may play just as strong
a role in determining running performance. The
good news is that this observation can even be
realized at the elite level, where athletes who
have already reached their maximal aerobic ca-
pacity can still continue to make improvements
in their running economy by incorporating ex-
plosive strength training into an existing endur-
ance training program. Since running economy,
particularly as manifested in explosive, powerful
athletic attributes, is considered a critical factor
in elite distance running performance, instead of
racking up more and more miles with no accom-
panying drop in your best times, you might try
bringing your workouts indoors to an Olympic-
style lifting platform to assist in continued im-
provements in your running performance.
References1. Crawley, J. Can explosive strength training
improve distance running performance? Strength
and Conditioning Journal 23(4): 51–52, 2001.
2. Jung, A. The impact of resistance training on
distance running performance. Sports Medicine
33(7): 539–552, 2003.
3. Kawamori, N, Crum, AJ, Blumert, PA, Kulik,
JR, Childers, JT, Wood, JA, et al. Infl uence of
different relative intensities on power output
during the hang power clean: Identifi cation
of the optimal load. Journal of Strength and
Conditioning Research 19(3): 698–708, 2005.
4. Paavolainen, L. Neuromuscular characteristics
and muscle power as determinants of running
performance in endurance athletes: With special
reference to explosive-strength training. Studies
in Sport, Physical Education and Health 63, 1999.
5. Paavolainen, L, Hakkinen, K, Hamalainen,
I, Nummela, A, and Rusko, H. Explosive-
strength training improves 5-km running time by
improving running economy and muscle power.
Journal of Applied Physiology 86(5): 1527–1533,
1999.
6. Paavolainen, LM, Nummela, AT, and Rusko,
HK. Neuromuscular characteristics and muscle
power as determinants of 5-km running
performance. Medicine and Science in Sports
and Exercise 31(1): 124–130, 1999.
7. Paavolainen, L, Nummela, A, Rusko, H, and
Hakkinen, K. Neuromuscular characteristics and
fatigue during 10-km runs. International Journal
of Sports Medicine 20: 516–521, 1999.
feature
about theAUTHOR
15nsca’s performance training journal • www.nsca.com • volume 11 issue 2
The purpose of this article is to present a periodized
conditioning model for the year-round preparation of a
track and fi eld sprint competitor. A properly periodized
training program should include planned periods of
progressive change in training volume and intensity.
These periods are typically broken down into training
phases.
Much attention has previously been given to the plan-
ning of resistance training phases, but little can be
found in regard to the phases of training for the run-
ning component of a sprinter’s training plan. Four of the
most widely accepted phases of resistance training are
presented in Table 1 (endurance, hypertrophy, strength,
and power). The program in this article utilizes the tra-
ditional resistance training phases, but also introduces
an adapted model of the training phases which helps
to organize the running component of the training plan
(Table 2).
Training Principles and Programming Variables: SpecificityWhen designing a sound periodized training program
it is important to consider training principles such as
progression, overload, reversibility, diminishing returns,
and specifi city. The principle of specifi city is a simple
but very important concept which demands attention.
The principle of specifi city states that the physiological
adaptations made within the body are specifi c to the
demands placed upon that body (1). This is sometimes
referred to as the SAID principle (specifi c adaptations to
imposed demands).
According to the principle of specifi city, if an individu-
al plans to participate in a sport that requires a great
amount of power output, such as a track and fi eld sprint
event, it makes sense that a large portion of his or her
training should aim to develop muscular power. Unfor-
tunately, the concept of specifi city is sometimes exag-
gerated. It is important that athletes mimic the specifi c
movement patterns of the activity or sport during train-
ing. Although specifi city is one of several important
training principles, it is important not to exhaust any
one principle or variable.
Resistance Training ComponentIn running events, most body movement occurs in the
sagittal plane. However, other muscular contractions
occur that stabilize the body from side to side and ro-
tationally. Because the body is required to contract
muscles in all three planes of motion, it makes sense to
incorporate movements from all three planes of motion
into the resistance component of the training plan.
An example of training in all three planes is the station-
ary lunge. Instead of only lunging to the front, athletes
can incorporate movements from all planes by lunging
backward, sideways, and rotationally. Several variations
of the lunge are provided in Table 4. The concept of
training in all three planes can be applied to almost all
resistance-based movements. Stick to the basic move-
ment patterns of pushing and pulling with the upper
body, and squatting and lunging with the lower body;
simply add variations of the angle and direction of the
exercises. A sample exercise selection is provided in
Table 4. Remember to always be in control of the body’s
momentum and maintain good posture.
The set and rep scheme shown for the resistance com-
ponent found in Table 5 applies to the primary move-
ments such as the push, pull, squat, or lunge.
Long-Term Planning for SprintersThe key to success as a track and fi eld athlete is to peak
at the appropriate time. In the sport of track and fi eld,
the athlete wants to be at their best toward the end of
the season when reaching a qualifying mark is the pri-
mary goal. If time is taken to build to peak performance
slowly and strategically, the likelihood of burning out
or experiencing an overuse injury may be reduced. An
example of a comprehensive training timeline for a
high school sprinter (400 m) is summarized in Table 3.
The phases will overlap as there is a transition from one
Matthew Frommelt is
a Program Manager
and Instructor with
the personal trainer
education program
offered at the
Heritage Institute.
Since receiving his
Bachelor’s degree in
Exercise Science and
competing in athletics
on the collegiate level,
he has worked in the
private sector training
athletes of all ages
and ability levels. He is
also currently the co-
owner of the Athlete
Institute in Cape
Coral, FL where, along
with offering sports
performance training
for athletes, he trains
the general population
as well.
As an avid jumps and
sprint competitor in
track and fi eld, Amber
currently coaches high
school track and fi eld
as a Certifi ed USA
Track and Field Level
1 Coach. She is also
the co-owner of the
Athlete Institute where
she privately offers
sports performance
training for youth and
college athletes of
all ages and ability
levels. She also holds
a Bachelor’s degree
in Exercise Science
from Florida Atlantic
University.
Matthew Frommelt, CSCS and Amber McGillicuddy, USATF L1 Coach
conditioning fundamentals
Periodized Programming
16nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Periodized Programming
phase of training to the next. It is not advisable to change training inten-
sity or volume suddenly. The body requires time to adapt to new stimuli.
If progression is done too quickly, the athlete may peak too early or be
headed for other negative training eff ects.
The sample program in Table 5 demonstrates changes in training variables
over the duration of the fi rst eight weeks of a one-year training program.
The sample program is a snapshot of the fi tness base (Table 2) and muscu-
lar endurance (Table 3) phases of training for a high school competitor. It is
also assumed that the athlete does not stop at the end of the high school
season but continues to participate in a summer schedule.
References1. Baechle, T, and Earle, R. Essentials of Strength Training and
Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 379–380, 2008.
Phase Goal
Muscular Endurance Increase the muscles’ ability to resist fatigue against repeated contraction
Muscular Hypertrophy Increase cross-sectional area of muscle cells (grow the muscle)
Muscular Strength Maximize the muscles’ ability to produce force
Muscular Power Utilize maximal force generation at faster speeds
Phase Goal
Fitness Base Training Increase work capacity with a greater training volume at a lower intensity
Anaerobic Threshold TrainingIncrease resistance to fatigue with longer runs at a medium-to-high intensity (sometimes referred to as increasing the lactate threshold
Maximal Anaerobic Power Training Maximize muscle force production at top speeds with a lower volume of training
Maintenance Maintain high-intensity training with adequate rest between competition and training
Table 1: Resistance Training Phases
Table 2: Running Phases
17nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Periodized Programming
Sept Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Active Rest and Recovery (other sport participation)
Running Focus (R) Fitness Base
Resistance Training (RT): Muscular Endurance
Active
Re
st an
d R
eco
very
(oth
er sp
ort p
articip
atio
n)
(R)
Anaerobic Threshold Training
(RT)
Muscular Hypertrophy
(R)
Maximal Anaerobic Power
(RT)
Muscular Strength
(R)
Maintenance
(RT)
Muscular Power
Table 3: Year-Round Division of Training Phases for the Track and Field Sprinter (High School)
Table 4: Year-Round Resistance Training Exercises (Sample Day)
*Utilize the set and rep scheme found in Table 5
Movement Variations
Dumbbell Squat Toes Straight / Toes In / Toes Out / Stagger
Push-up Wide / Narrow / Stagger / Shoulder Press
Lunge Forward / Rotational / Cross-over / Side
Dumbbell Row Pronate Hands / Neutral Hands / Supinate Hands
Shoulder Matrix Split Squat Front-to-Back Reach / Single-Leg, Side-to-Side Reach / Rotational Reach
Med-Ball Slam Front Slam / Rotational Slam / Single-Leg Slam
18nsca’s performance training journal • www.nsca.com • volume 11 issue 2
Periodized Programming
Table 5: Sample Program (Weeks 1 – 8, Muscular Endurance and Fitness Base Phases)
RT: Resistance Training R: Running Component
(%): Estimated Eff ort
Wk Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
1
RT: 3 x 15
R: 75% 1x 800 m, 600 m,
500 m 4 min rest between
R: Bleachers 2 x 5 min
2 min rest between sets
RT: 3 x 15
R: 8 x jog 100 m 8 x run 100 m
R: 75% 5 x 200 m Rest 2 min
RT: 3 x 15
R: 2 x 15 s hard 45 s easy for 5 min total Rest 2 min
10 min easy run
2
RT: 3 x 15
R: 75% 1 x 800 m, 600 m,
500 m4 min rest between
R: Bleachers2 x 5 min2 min rest
between sets
RT: 3 x 15
R: 8 x jog 100 m8 x run 100 m
R: 75%5 x 200 mRest 2 min
RT: 3 x 15
R: 2 x 15/455 min totalRest 2 min
10 min easy run
3
RT: 4 x 12
R: 75% 2 x 500 m, 400 m
3 min rest between each run
R: Bleachers 2 x 5 min
2 min rest between sets
RT: 4 x 12
R: 8 x jog 100 m8 x run 100 m
R: 75% 5 x 200 m Rest 2 min
RT: 3 x 15
R: 15/45 for 5 min Rest 2 min
30/30 for 5 min
10 min easy run
4
RT: 4 x 12
R: 75%2 x 500 m, 2 x 400 m3 min rest between
each run
R: Hill Runs 10 x 80 m
jog back rest
RT: 4 x 12
R: 75%8 x100 m
Rest 1 min
R: 80%5 x 200 m
Rest 2 – 3 min
RT: 4 x 12
R:15/45 for 5 minRest 2 min
30/30 for 5 min
10 min easy run
5
RT: 4 x 12
R: 80% 1x 400 m, 300 m,
200 m, 100 m Walk to next distance
for rest
R: Hill Runs 10 x 80 m
jog back rest
RT: 4 x 12
R: 75% 8 x 100 m Rest 1 min
R: 80% 4 x 400 m
Rest 3 – 4 min
RT: 3 x 15
R: 80% 5 x 200 m
Rest 2 – 3 min
15 min easy run
6
RT: 3 x 12
R: 80%1x 400 m, 300 m,
200 m,100 mWalk to next distance
for rest
R: Hill Runs 10 x 80 m
jog back rest
RT: 3 x 12
R: 75%8 x 100 mRest 1 min
R: 80%4 x 400 m
Rest 3 – 4min
RT: 3 x 12
R: 80%5 x 200 m
Rest 2 – 3 min
15 min easy run
7
RT: 3 x 12
R: 80% 1 x 500 m, 3 x 300 m
3 – 4 min rest between each run
R: Resisted Speed (tire/sled)
8 x 50 m, 4 x 50 m without resistance Walk back for rest
RT: 3 x 12
R: 75% 10 x 100 m Rest 1 min
R: 80% 4 x 400 m + 50 m (30 s
rest after 400 m, sprint 50 m) Rest 4 min
RT: 3 x 12
R: 85% 5 x 200 m Rest 3 min
15 min easy run
8
RT: 4 x 10
R: 80%1 x 500 m, 3 x 300 m
3 – 4 min rest between each run
R: Resisted Speed (tire/sled)8 x 50 m
4 x 50 m without resistance
Walk back for rest
RT: 4 x 10
R: 75%10 x 100 mRest 1 min
R: 80%4 x 400 m + 50 m
(30 s rest after 400 m, sprint 50 m) Rest 4 min
RT: 4 x 10
R: 85%5 x 200 mRest 3 min
15 min easy run
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