If you have played sports you might have fond memories of training like an athlete. For many of us, one of the great things about when we trained for sport was how well we felt and functioned.
We were in great shape and felt like we could do anything.
We can take some of the lessons from training elite athletes and apply them to lifelong human performance as well. If you train like an athlete with these 3 tips you can get more out of life.
Training With Purpose
Workouts are great. You sweat, get endorphins, share the struggle and energy with the group, and keep your fitness up.
Across your lifespan, you’re going to do a lot of workouts. A random mix of things in a workout can be fun. There are times you just want to mindlessly sweat.
But athletes don’t work out.
You see, the difference between working out and training is two-fold;
There is a specific goal
Each training session is part of a bigger plan.
We can make the case that workouts can have a goal. Lift heavy, burn calories, sweat, and struggle. All of those are could be goals. But they aren’t part of a specific performance goal.
Athletes train so they can improve things that help them reach their performance goals. Build power to run and jump higher. Get stronger to improve joint stability and reduce injury risk. Improve VO2 max so they can race at a higher pace. And so on…
Planned, Not Random
For an athlete, each workout is designed to be part of the overall plan and progression. The workouts aren’t just a random collection of hard stuff. They compliment each other to increase your results.
When you train like an athlete you stop just doing random things that are hard. You know what you want to get better at and then you follow a plan to achieve that.
This is not just true in sports performance, but human performance as well. If you want to run the Spartan Race faster or be able to play 18 holes on back-to-back days without pain, you have a specific goal.
Your training should help you achieve that. It should progress through phases that build the right physical qualities so you can get better.
Having a specific goal, progressive variation exercises, and loading to pursue it, and training sessions that compliment each other is training like an athlete.
When it comes to strength & conditioning for sports, the goal is to improve the sport. Sports are about movement not muscles, so we should train that way.
Yes, it’s your muscles that generate force and make you move. But if we try to break the human body down into individual muscles, joints, and tissues we are missing the athleticism.
What you need to understand is that the brain doesn’t organize muscle by muscle, it is organized in movement. When researchers observe brain activity through EEG they recognize that the brain activates by the movement pattern. The same muscle can light up different parts of the brain in different movements.
So if we want to move and function better, we better make that the basis of our strength programming.
This wasn’t always the case in strength training for sports. For many years (and still today), bodybuilding influenced athletic strength training. One of its basic approaches is a focus on isolating individual muscles to add maximum stress and growth. That’s great if we are only trying to build muscle. But if we want to improve movement, we need to train the muscles and the brain.
The basis of most sporting movements is the coordinated extension of multiple joints and muscles of the lower body. Just picture a sprinter simultaneously extending their hip, knee, and ankle joints as they propel their body forward out of the starting blocks. You can also imagine a volleyball propelling themselves upward by extending hip, knee, and ankle to jump high and make a block.
Another fundamental human movement pattern is the single-leg stance. Because human gait involves single-leg support variations, we find this everywhere in sports where athletes are moving over the ground.
Another lower body action we see is hinging at the hip. This might also combine with some extension at the torso.
In sports, we might see examples in a wrestler bridging, trying to get their shoulders off the mat, or standing trying to throw an opponent backward. Or if we observe a track athlete sprinting at full speed and focus on how their leg moves backward to hit the track by extending at the hip. In other parts of life, this might be lifting furniture to help a friend or picking up the kids.
Upper Body Push
When we have a coordinated extension of joints in the shoulder, arm, and wrist, we consider this a push. We can classify these as vertical or horizontal push motions based on the plane of movement.
In sports, we see athletes pushing against opponents and it’s part of swinging and throwing motions. It’s also common when we have to put something up on a shelf or push ourselves up off the floor.
Upper Body Pull
This is the inverse of the push and is the coordination of flexion in those upper body joints. While it’s slightly less common than pushing, it’s critical in many sports. The “pull” in swimming strokes is what we would consider a vertical pull. It could also be a rock climber or gymnastic pulling their body upward.
Horizontal pulling occurs in wrestling and grappling sports as opponents battle for position. Another common horizontal pull would occur in rowing, kayaking, or canoe.
This isn’t a movement pattern at all. Bracing is actually an anti-movement pattern. In their core, athletes need to control and transfer force from the upper to the lower body.
The efficient transfer of force often means limiting motion so that force isn’t lost. Resisting flexion, extension, and rotation in the pelvis and the spine is critical for efficient and explosive movement.
This is a key function to bulletproof your back and hips. Since you experience the transfer of force through your spine in so many activities, it needs to be up to the task.
Finally, we have the coordinated rotational action that builds up from the lower body, through a stable core and transfers into the upper body. It is easy to picture this in sports from a batter swinging to a quarterback throwing. Sports such as golf, tennis, and hockey all involve rotation to swing an implement.
Athletes move faster, farther, higher, and stronger. But most of all they move.
Often in fitness, people keep working out, but they stop moving. They end up doing a lot of lifting in the sagittal plane of motion. People end up on spin cycles, treadmills, and machines. They stay in one place and use cables, bands, and weights repetitively.
There is a place for all those things, but it’s missing athletic movement.
Athletic movement includes moving our body through space. Coordinating to move faster and slow down. Jump and land. Move sideways and twist. But most of all, to challenge our coordination in dynamic and changing ways.
That’s what we do in sports. It’s what we should do as humans.
This doesn’t mean we have to go full speed into contact to improve performance. But those who want to improve their human performance and health do need to move dynamically.
Moving at faster speeds, and decelerating is a unique load for our tendons and connective tissue. Sports science has demonstrated that for optimal tendon health we need to regularly expose our tendons to fast stretch-shortening cycle movements.
These are movements where we quickly load our muscles and change from flexing to extending or vice versa. Think of dipping down before a jump in basketball. Or the backswing in driving a golf ball.
When we aren’t used to doing those things, they start to cause tendon pain when we go do them. That’s when people get tendonitis problems like jumpers knee or tennis elbow. Small doses of fast stretch-shortening movements can help your tendons stay ready for the weekend activities.
There’s also growing research that shows challenging your coordination can benefit lifelong brain health. Moving the center of mass, changing your orientation in space, tracking moving objects, and coordinating body movements all can contribute to a better quality of life and improved memory and cognitive function.
If you can sprinkle in actual dynamic movement with these challenges, you are training like an athlete. You likely perform better in your sporting activities, have a lower risk of injury, and improve your overall health along the way.
Train Like An Athlete For Human Performance
Whether you want to run a better race, be a weekend warrior, or just feel better and eliminate pain, training like an athlete can help.
Start by changing your mindset from working out to training with purpose.
Then makes sure you think about movements and not just muscles when you pick up the weights.
Finally, move more and move better. Dynamic, challenging athletic movement will change the way you function and feel.
Team USA athlete Maddie Godby is the latest Olympian and track cyclist training with Velocity. The 28-year-old international competitor came to Coach Vick with the goal of getting stronger and more explosive.
Training 2-3 days a week in the gym, she’s used that same Gymaware technology to monitor and prescribe highly specific training that fits her unique needs as an individual and as a sprint cyclist.
“We are fine-tuning at this stage so there are targets and we want to hit the right zones. Just to have that feedback is really helpful. Sometimes that means adding more weight and other times it means less.” comments Godby.
So far, it’s working. In May, she performed at a high level in Hong Kong at the only international event in over 14 months. She spent most of that time off the velodrome track since they were closed in the pandemic. However, putting in the time, training in the gym has made her much stronger and explosive. Qualities she’ll put to use in Tokyo.
But there is more than just training according to Godby. “I’m really good at pushing myself and training hard. So in order to do that I needed to find ways to recover better. So that’s a really big part of what I’ve been doing at Velocity.”
While the sports and fitness industries are filled with hype, flashy social media accounts, and short-lived personalities, Velocity Sports Performance is quietly continuing 2 decades of excellence by sending athletes to another Olympic Games.
When Velocity was founded in 1999 outside Atlanta, Georgia, Olympians from 5 countries were working with legendary coach, Loren Seagrave. Seagrave was an elite track coach and the founder of Velocity Sports Performance. In that very first Velocity facility, USA Bobsled athletes worked with Coach Seagrave to improve their speed for the 2002 Winter Games.
That tradition of working with elite Olympic athletes continued as Global High-Performance Director Ken Vick set up shop in Redondo Beach in 2005.
“Olympic sports were always a passion for me. I was a Weightlifting coach for several international level lifters and the intensity and passion of athletes pursuing their Olympic dream is unique,” says Vick.
He’d know something about that as he coached multiple athletes going to the Games and directed the high-performance team behind many others, even whole Olympic Committees. In the last decade under his watch, Velocity has supported 54 medal winners across 13 different sports.
In Vick’s view “For a performance coach, one of the unique aspects of many Olympic sports is that they are measured objectively. We time how fast someone runs, cycles, swims, or paddles. You measure how far they throw or jump, or how much weight they can lift.”
This means that the results of training programs are much more visible. “You can see if what you are doing with them is working. You can’t hide bad training behind a great team or tactics,” he adds.
This has been a major influence on Velocity’s methodology in training, sports medicine, and recovery. “Since we have always dealt with these Olympic athletes, we put added emphasis on measuring training variables and exploring the methods that produced the greatest results. Velocity’s methods have been based on science, proven in the field, and continually refined to stay on top.”
Today Velocity has brought many of these training technologies and methods to the average high school athlete walking through their doors. The elite-level devices, monitoring systems, and training methods are accessible to all.
Velocity has supported National teams and Athletes at the Olympic Games in these sports
Athletics (Track & Field)
Supporting Athletes Around the Globe
International Olympic sport has a history of top coaches being recruited to countries with budgets and looking to improve their performance. Working across borders is part of the game and one of the great opportunities to have a lasting impact globally.
Aspiring athletes and pros in the US weren’t the only ones to notice what Velocity was doing. With a steady international clientele, the word was getting out. Countries looking for better performance noticed.
In their build-up for the 2012 Olympics, Team GB brought their developing beach volleyball program to Redondo Beach and asked Velocity to help. It made sense since Velocity had experience training so many top AVP and international players. Now Velocity was tasked with helping them raise their game as the London Olympics approached.
The Chinese Olympic Committee had been a top nation in the medal count, but in 2013 they started working with Velocity in a few targeted sports and several of their provincial programs. A few years later Velocity was working alongside another performance company called EXOS preparing athletes across the entire Chinese Olympic Program.
“The experience of deploying Integrated Support Teams on the ground in China and advising their teams was incredible. We had challenges that we never imagined but an incredible opportunity to have an impact,” reflects Vick. “Making sure we could coordinate the sports medicine, strength training, speed work, conditioning, and recovery was a task. There was an outdated system there, language and cultural barriers, and we were trying to make a major shift. That’s a tall order, but we were able to see results.”
Years of working with elite performers have driven a methodology based on integrating these different domains. When the entire integrated support team works together to support the effort of the athlete and the plan of the sports coaches, the results speak for themselves.
Winter Olympics Too
Velocity’s expertise doesn’t stop when cold weather hits. Athletes and National Teams from the Winter Olympic Games have relied on Velocity as well. Olympic hockey players, speed skaters, bobsledders, skiers, and snowboarders have all been trained by Velocity.
“Many of the winter sports have incredible demands on the athletes. Take slopestyle and halfpipe events. The forces these athletes experience on jumps and landings are enormous,” says Vick. “We have to not only train for the event but sometimes, more importantly, to be durable and healthy. If you cant practice and develop your skills on the snow because you’re hurt, it doesn’t matter how good you are.”
That’s why Velocity has hosted several national teams in its elite centers. The impact was so visible that they’ve also deployed coaches and sports medicine professionals to work with teams and travel around the globe.
Managing Velocity staff working with teams all around the world in different time zones presents challenges. One of the solutions for Velocity is taking advantage of cutting-edge technology.
“Technology like our Athlete Management System brings together data from multiple sources so we can use our Integrated Support Team to assist those professionals out in the field. Those coaches and sports medicine professionals aren’t on their own.”
One of the tools that they have used for years is a device from Australia called Gymaware. Its measures vary biomechanical properties of athletes when they are jumping or lifting weights. This highly scientific data can be sued to make programming decisions or day-to-day adjustments.
“The Gymaware tool is a scientifically proven device that’s completely portable. While I love using force plates, they are big and bulky so not great for a team going from country to country every weekend,” laughs Vick. “We get to use the same device to both test and train the athlete and the data feeds right into our athlete management system automatically.”
Today this same technology that was refined and proven with the world’s most elite athletes, is being used in Velocity centers for athletes of all levels. Its also be used remotely by some athletes who follow digital training programs on their own. This lets coaches monitor their training and make precise adjustments to the plan.
Road to Tokyo
One of Velocity’s US locations is an 11,000 sq ft facility hidden away in El Segundo, CA. Once a site that once housed engineers helping send the mercury and Apollo astronauts to space, the spirit of innovation continues as athletes prepare for the Tokyo Olympic Games.
The sprint events in track cycling aren’t well known in the US, but they are known at Velocity. After hosting training camps for the US team before the 2008 Bejing Olympics, they’ve now helped cyclists from 4 different countries. One thing remains consistent for these athletes, being strong & powerful. Track sprinters need strength to get the fixed gear bikes up to speed and power to sustain the high speeds attained on the velodrome track.
In 2012 Velocity supported the US Sprint team as well as Trinidad & Tobago athlete Njisane Phillips. Then for the Rio Olympics, they supported the entire Chinese team including the eventual Gold medalists in the Women’s Team Sprint. They also hosted the Australian team in their Redondo Beach for a 1-month holding camp right before the Games.
Team USA athlete Maddie Godby is the latest track sprinter training with Velocity. The 28-year-old international competitor came to Coach Vick with the goal of getting stronger and more explosive.
Training 2-3 days a week in the gym, she’s used that same Gymaware technology to monitor and prescribe highly specific training that fits her unique needs as an individual and as a sprint cyclist.
“We are fine-tuning at this stage so there are targets and we want to hit the right zones. Just to have that feedback is really helpful. Sometimes that means adding more weight and other times it means less.” comments Godby.
So far, it’s working. She performed at a high level in May in Hong Kong at the only international event in over 14 months. She spent most of that time off the velodrome track since they were closed in the pandemic. However, putting in time, training in the gym, has made her much stronger and explosive. Qualities she’ll put to use in Tokyo.
But there is more than just training according to Godby. “I’m really good at pushing myself and training hard. So in order to do that I needed to find ways to recover better. So that’s a really big part of what I’ve been doing at Velocity.”
Other Athletes in Tokyo
Like many Americans, Velocity will also be excitedly watching the Men’s Basketball competition in Tokyo. This location and its Redondo Beach predecessor have also trained USA Basketball team members Kevin Durant and Draymond Green in past off-seasons.
Swimming will also be high on the list. Velocity was also under contract to support the Chinese Swimming Association for 2 years up to the Olympics Games. Unfortunately, with the pandemic, that plan got cut short in early 2020 after over a year of work put in. Still, several former Velocity staff members including Coach Zach Murray stayed behind to continue working all the way up to the Games.
The Olympic Dream
In the USA many athletes in smaller sports struggle to survive as they pursue their dreams. Velocity has made it part of its mission to support these incredible athletes who are willing to dream. Every year they provide sponsorships for athletes in smaller sports to help them on their journey.
According to Vick, this is something he thinks is important as a coach and as the CEO. “The Olympics, but more so the journey and pursuit of that goal, is inspiring. Athletes like these give us insight into the human spirit and what’s possible. That goes far beyond sport. That’s why we love doing what we do and want to give back to those who inspire all of us.”
When it comes to improving an athlete’s speed, many trainers just stick to their preferred methods. Maybe they have a bunch of go-to speed and agility drills. Others may mostly use strength training with their athletes. For another, it may be technical track drills.
All of these can be effective and have a place in building better athletes.
However, having just one training solution for every athlete will fail many. It leaves many poorly served because, after the foundation, every athlete doesn’t have the exact same needs.
Coaches, athletes, and parents are often confused about whether they need more speed training or more weight room time. Unfortunately, too many trainers skip the actual analysis to find what’s really needed.
To help understand why we need deeper analysis, let’s look at auto racing. I can go out to the race track and do time trials. I can see how fast we can finish a lap, what the top speed is, or how fast we can accelerate.
These are all performance measures.
We’re measuring the performance of both the car and driver.
The car has to produce engine torque, grip the surface of the track, and steer effectively.
Additionally, the driver needs the skill to properly utilize those capabilities. Without those skills, he can’t optimize the performance.
Those performance measures of time, distance, and velocity can give us insight into opportunities to improve. However, they don’t specifically tell us how to improve.
First of all, they were measures of the combined systems of the car and driver.
The times alone can’t tell us if the driver or the car is the limiting factor.
Going further, if it was the car, we still don’t know which components of the system need improvement.
Performance Testing in Sports
In sports, we do very similar things. We test athletes on how fast they can sprint or do an agility drill. We see how high they can jump or throw an object. It is just like timing the car on the race track.
It requires the driver (like the athlete’s motor control system) to use the race car’s physical performance capabilities (like the athlete’s body) to perform the test well.
Performance testing can help us set goals, see where we can improve, and give us feedback if our training programs are successful.
However, it doesn’t necessarily tell us HOW to improve.
So what do you do when you want to improve that speed on the race track? Do you jump straight in and upgrade the engine, or maybe the transmission? Maybe change the tires or the cooling system? Maybe you fire the driver and hire a new one.
Any of those may help. But without looking deeper and performing diagnostic tests, you may be wasting time and money on the wrong factor.
If we have a great car, but a poor driver, we won’t get much better by upgrading the engine torque. The driver isn’t good enough to use the existing power on the track right now. Improving the engine and power won’t change that.
On the flip side, the best driver in the world cant take a honda civic and win a professional race. The car just doesn’t have adequate mechanical capabilities to keep up.
In sports, we have to consider whether an athlete needs to improve their speed by upgrading their physical capabilities or their motor control. Coaches do this by analyzing techniques and seeing if they have the basic strength & power qualities needed.
If one of these is the clear limiting factor, then they know where to spend time and energy.
Looking Under the Hood
If a race team wants to win they don’t stop at how the car performed on the track. The crew takes it into the garage, looks under the hood, and does diagnostics.
It is not enough to only know WHAT the car can do in terms of power or efficiency. They need to analyze HOW its being accomplished.
That’s what we do when we use Strength Diagnosis with an athlete. We are going beyond the performance tests by looking under the hood at their strength and power capabilities.
After all, there are very different types of strength needed to improve linear sprinting, change of direction, or jumping height. Even within a sprint, different types of strength influence initial acceleration versus maximum velocity sprinting.
The Velocity Strength Signature is a method developed over 20+ years to identify sport-specific strength qualities. By measuring the kinetics in 5 different movements, we can quantify all six types of athletic strength.
An athlete’s unique profile across these six types of strength is what we call a Strength Signature. Just like your written signature, it is unique.
It also tells us a lot about how we can help you improve through training. By considering your specific goals, and evaluating your Strength Signature, coaches can help you target the right type of strength.
Then you can continue to train hard, but now you’re doing it smarter.
Whether it’s a race car on the track or an athlete in the gym, performance testing shows us what’s possible and how we are doing.
However, in both cases, performance testing doesn’t necessarily tell us why we are performing that way or how to improve it.
So with our race car, we look under the hood and diagnose the limitations of the car.
With athletes, we look under the hood with Strength Diagnosis to find out what types of sport-specific strength they need to improve and stay healthy.
These are the 5 “rules” we consider when we’ve designed training programs for swimmers. No matter whether we are talking about the developing swimmers, Collegians, or Olympic Gold Medalists we’ve trained at Velocity Sports Performance, these rules always apply.
Swimming Is Unique
An elite competitive swimmer is like any other athlete in many ways. They need a good foundation of coordination and basic strength throughout the entire body. This base of athleticism is useful for coordinating general motion and basic physical health.
However, swimming is unique among athletic movements. No other sport is performed in another substance and without contact with the ground.
Yes, there are sports like rowing or kayak which propel a vessel through water. There are also sports like skiing or snowboard where athletes ride over snow. Or speed skating, hockey, and skeleton which slide over ice.
First, in all those other sports you get to breathe. You have to get your face out of the water to breathe in swimming.
Second, there is the fact that almost everything else has movement produced or controlled by producing force and directing it through the feet into the ground.
A swimmer propels themselves through water primarily with the upper body instead of through the legs into the ground. They have to manage the laws of not just physics, but specifically hydrodynamics to swim.
1. The Pool Rules
Since humans are not native to the water, swimmers need to spend a lot of hours in the pool. They need to be in the water developing and maintaining their feel for the for it and efficiency moving through it.
For all training, that becomes the priority. They need to be in the pool.
While an athlete’s sport is always the priority, it’s even more true for a swimmer. It is more important than any dryland, core, conditioning, or strength program. They don’t get the same “cross-training” benefits from doing something on land.
Other ground-based athletes have the advantage that daily locomotion and lifelong development give them.
It’s an added foundation for most athletes’ sporting movements. They are used to being on the ground, with-in gravity, and producing forces, and getting kinesthetic feedback.
Swimmers aren’t that fortunate. To get those benefits, they have to be in the water.
Hours upon hours in the pool are required for developing the movement skill and specific conditioning need to excel in the sport. When designing and delivering performance training for swimmers, this always has to be kept in mind.
One of the strongest Key Performance Indicators (KPI) for swimmers can be as simple as healthy hours in the pool swimming.
That brings us to the 2nd priority. Keeping them healthy.
2. Stay Healthy
If a swimmer is injured and can’t swim, they have broken rule number one. Keeping them in the pool is the priority but keeping them injury and pain-free goes beyond just being in the pool.
Shoulder Pain In Swimmers
Shoulder pain, injury, and dysfunction are prevalent in swimmers.
“Shoulder pain is the most frequent orthopedic injury in swimmers, with a reported prevalence between 40% and 91%… Swimmers at the elite level may swim up to 9 miles per day (more than 2,500 shoulder revolutions). Muscle fatigue of the rotator cuff, upper back, and pectoral muscles caused by repetitive movement may result in microtrauma due to the decrease of dynamic stabilization of the humeral head.”
Epidemiology of Injuries and Prevention Strategies in Competitive Swimmers Sports Health, May 2012
These microtraumas, in turn, can lead to a swimmer’s shoulder symptoms.
That’s because the majority of propulsion in swimming strokes is from the upper body. Only the breaststroke or the underwater dolphin kick (the fifth stroke) have significant contributions to propulsion from the lower body.
A ground-based athlete produces a ground reaction force with the lower body. It is directed through the center of mass to take sports actions.
A swimmer instead will generate forces against the water that must propel them. In most strokes, the majority (80-90%) of propulsion is generated by the upper limbs.
The shoulder is unique. It has a huge degree of mobility. In fact, the shoulder is the most mobile joint in the body.
This allows for an extensive range of motion through multiple planes of motion. Unfortunately, the shoulder is also inherently unstable due to this mobility.
Conversely, since it’s highly mobile, this joint also needs lots of stability. The shoulder complex has to transfer all the force generated in the upper extremity into the torso. That means all of the small muscles that stabilize the glenohumeral and scapula-thoracic joints need to function well.
For a swimmer’s shoulder to function well those muscles need to fire in a coordinated manner, have enough strength to stabilize and transfer force, and the endurance to do it for thousands upon thousands of repetitions.
That’s a big ask and part of why there are so many painful shoulders in swimmers.
Athletes and coaches need to understand that technique trumps strength. The amount of drag in the water is a bigger factor in swimming velocity than propulsion.
Think about that for a moment. Minimizing drag, which requires maintaining the body’s streamlined position, is more important than propulsion.
Hydrodynamics tells us why.
The faster a swimmer goes, the more drag there is. It goes up exponentially. So anything that breaks the streamline and creates drag has an exponential impact to slow the swimmer.
On the other side of this problem, is the fact that propulsion gets harder as you swim faster.
The faster a swimmer’s hand moves through the water, the more resistance the water creates. It’s also exponential.
So the faster you go, the more drag slows you down and the harder it is to push the water.
Training for A Swimming Streamline
To minimize drag in the water, athletes should strive to maintain an elongated spine and streamline position, as well as display advanced lumbopelvic control.
Staying streamlined and minimizing drag in the water is primarily the realm of the pool and the swim coach.
However, on dryland, we can create the prerequisites the swimmer needs for this.
For the prone strokes of freestyle, butterfly, and breast, this requires the entire posterior chain to help the lower half of the body from dropping. The posterior chain includes all the muscles along the back of the body from toes to the head.
Exercises that link the entire posterior are key for swimmers.
Swimmers also need a foundation of strength and stability in their pelvis and torso.
The “core” of the body can be defined in many ways. For the purposes of the swimmer, we are defining it 360 degrees from the pelvis through the scapula.
During each swimming stroke, they have to manage rotational forces from the upper body and into the torso. They have to keep their streamline from the head, through the torso, and down into the pelvis and lower body. Any break in this chain will lead to increased drag.
This is why comprehensive core training is key. There is a place for isolated exercises of the core and pelvis, but it’s the multi-muscle/joint exercises that build connectedness need for swimmers.
Whether it’s swimming, sprinting in track & field, or a BMX event, everyone wants a great start.
In swimming, the opportunity to push off the blocks, overcome inertia, and generate horizontal momentum can be incredibly important. So we need to consider this when designing training programs for swimming.
Turns are the same.
Each turn is an opportunity to use the large muscles of the lower body to generate propulsion and build speed. Unlike sprint distances that have few turns, long-distance races have many, each an opportunity to gain speed.
Entering the water off the start, and coming off the turns are the fastest velocities during any event.
Starts are the fastest, and turns are second. To maximize the benefit, swimmers need power in their lower bodies to be explosive in both.
For sprints, the start (to 15m) makes up a large portion of the entire race and drops as the distance increases. In shorter sprints, this can be over 25% of the race so you better get it right.
Turns on the other hand (5m in, 5 m out), take up a larger portion the longer the race is. This makes sense because the longer the race, the more total turns there are. In a 1500m race, the turn time can be 30-40% of the race.
So making the most of these is critical in a sport where hundredths of a second make a difference.
Explosive Training For Swimmers
The swim start, and a good turn, require the athlete to explode from a static or relatively static position. In this position, the ankle, knee, and hip are all bent and ready to explode off the wall.
Although the swimmer is horizontal in the water, their alignment and force vector is like a vertical jump.
We need to highlight the static position here because there are differences in the strength qualities required when exploding from static positions.
The static muscle contraction
In many athletic movements, the athlete will perform a counter-movement first. This is the bending of the knees and hips while they dip down before a vertical jump. This occurs before they begin pushing back up explosively, and it gives them added force into the ground.
For a start, the swimmer is in their start position, knee and hips bent, and muscles tensed ready to fire. They need to immediately explode forward on the gun so they don’t waste valuable time.
It’s a static position.
They cant take advantage of that added force from the countermovement.
A turn is essentially the same. If they execute the flip turn well, their feet are near/touching the wall, with the knees and hips already bent. They don’t perform a countermovement sinking closer into the wall.
When they have contact with the wall they need to instantly generate high levels of force to explode off the wall. All of this has an impact on their training needs.
This lack of countermovement means when training for explosiveness in the lower body means they will need to have a high rate of force development.
Rate of force development is the ability to turn on the muscle quickly to achieve high forces in a small time. It can be developed with explosive exercises including plyometric jumps, medicine ball throws, and explosive weight training.
Ground-based athletes develop forces from the ground up, in a coordinated extension of the hips, knees, and ankle. The summation of these forces propels them forward.
Similarly, swimmers must develop a coordinated, multi-segment flexion from the upper body through the hips to summate the highest propulsive forces.
The dryland training of swimmers needs to include elements that emphasize the coordinated application of strength from the fingertips through the core and to the toes.
This is the “tip to toes” connected concept.
A key feature of “connected” exercises for swimmers is that the core and hips are controlled for stability at the same time while the upper extremity generates power in pulling and pushing moments. This goes back to the earlier rule that streamline is more important than propulsion.
So in dryland training, we shouldn’t sacrifice core control and body position for more power. We also strive to develop the forces and power with full-body control.
For an exercise to develop “connectedness” the following qualities need to be developed;
Athlete exhibits pelvis and spinal control during movement
Athlete demonstrates scapular control during strength application
Athlete develops pulling tension across multi-segmental, muscle/fascial lines
To achieve this swimmers should emphasize multi muscle/joint exercises. Gymnastic type fundamentals on rings and parallettes are a great way to build a solid foundation and always connect the core and shoulder complex.
Kettlebell exercises also are a great tool to emphasize the connection and develop stability in the shoulder girdle.
Training Smart for Swimmers
To design an effective training program for swimmers, you have to first understand the demands of the sport. Many of the same training methods used for other athletes will pay dividends for swimmers as well.
However, there are unique aspects to swimming we have to consider as swimmers reach higher levels.
Hydrodynamics are the driving factor and only when we understand their impact on the swimmer can a program be “swimming specific”.
The key concepts are;
The time in the pool rules all else
Healthy swimmers are in the pool and capable of efficient technique
Maintaining a streamline is more important than greater propulsion
The starts and turns are the faster parts of the race and make up large portions of it
Propulsion in swimming develops from the fingertips and connects through the core
Building training for a swimmer begins at a young age by developing all-around athletes. On top of that athletic foundation, dryland then continues to become more swimming-specific by following the rules above.
There are many ways to train swimmers, but to be effective, the rules need to be followed.
There are 3 goals coaches need to achieve when planning the return to sports for any athlete
As teams and sports organizations start returning to full sports practices and competition, they need plans to prepare the athletes.
At Velocity, we’ve been working with everything from elite athletes and teams, to local clubs and high schools in devising effective strategies. We are helping them to achieve the same three goals whenever we return an athlete to sports after extended times away.
Three Goals of Planning the Return to Sports
Working in higher-level sports, we’ve learned a lot about planning athletes’ return back to their sports practice after long layoffs. Most of this comes from athletes that were injured and required extended time out of sport to rehab and recover. Sometimes it’s with athletes who took a sabbatical year or had a pregnancy during their career.
No matter the case, we do know that without the right preparation, an athlete going back into their regular sports practice and training routine will be at higher risk of injury.
The three driving outcomes we are working to achieve for our players is that they can return safely, successfully, and sustainably.
1. Returning To sport SAFELY
We want athletes to return to sports without a sudden influx of injuries. Injury defeats the entire purpose of reopening sports and eliminates the chance of success. After all, you can’t play well if you are on the sidelines hurt.
Velocity is working with teams to create phased-in training plans, athlete readiness screenings, and load monitoring. This means helping athletes and coaches plan how to balance the needs of the athletes body, with the likely scenario of getting back to seasons quickly.
The first step is to do some basic screening of fitness and readiness as athletes return. Finding out what shape they are in is important because coaches have never faced this many athletes out of training for so long.
Next, we are helping coaches plan a ramp-up of both technical skills and the right physical qualities for the sport will lower the chance of injuries.
Monitoring how the athletes are responding to the increased load is another strategy that lets you get an early warning if the training is too much or too little. This feedback to coaches can help them adjust training plans to get back into shape and competitive form as fast as possible.
Successfully means being able to perform at a high level. No coach wants to see their team come back out of shape and unable to play up to their abilities. Plans for preparing the right physical qualities and skills begin now.
That means even before you are back, organize your athletes to complete specific types of training. They need to be preparing specific body parts and tissues for the stress of practicing again.
This is always important in preseason, but especially now when athletes have detrained. Their bodies are not the same as when they left.
Velocity is working with some teams and clubs to provide pre-return training that specifically reduces the risks of injury and increases the physical qualities they need in their sport.
While many athletes are trying to stay fit and ready with various exercises at home, exercising isn’t training. Training has a specific purpose and goal. While keeping a general level of strength, fitness and mobility were reasonable goals during time at home, athletes need to prepare for sport again.
Whether it’s through remote coaching and managed digital platforms, or in person, serious teams are getting their athletes ready now.
Sustainable is a goal that often gets forgotten. We don’t just want the first weeks to be a success, but the entire season.
This means that we have to get the preparation and buildup right first, and then follow it with continued training, monitoring, and recovery. Remember, these athletes aren’t going to be the same. Some issues can creep in slowly.
Velocity is helping teams and clubs plan their monitoring and supplemental recovery and training strategies for in-season. We have athletes that enter and rate daily responses on phone-based apps so coaches can see if their teams handling the demand.
When the fatigue is building or specific aches and pains are increasing, you can help implement and specific recovery plans and give athletes guidance on how to recover at home.
Another important strategy for sustainability while planning your return to sports after COVID-19 is to continue with their physical training during the season. This doesn’t mean a large volume of grueling physical training. That leads to excessive fatigue and takes away from their technical sports skills.
Instead, we recommend a strategy we use in elite sports called micro-dosing. Small, frequent, and high-intensity bouts of training. This may be dedicating 6-15 minutes of practice time to work on speed or specific explosive qualities.
It can also mean targeted high intensity interval training sessions or specific mobility work. What matters is that you pinpoint the physical qualities that will keep your players healthy and in top form, and then have a plan to build and maintain them.
A Shortened Time Frame
There will likely be a shortened time frame as we return in many sports. We are proposing an approach to achieve the three return to sport goals as quickly as possible. We want to do it quickly because people want to be back in sports.
Some leagues will feel the pressure and schedules will start very fast.
Some coaches will be under pressure to win and see this as an opportunity to get ahead of other teams.
We acknowledge that in many cases, a prolonged and steady buildup may not be feasible. However, we don’t want the return to be so quick that it puts athletes at risk. Planning the return to sports after COVID-19 shutdowns starts with setting these three goals.
training is a constant topic of discussion among athletes, parents, and
coaches. For our team at Velocity, it comes up
daily in settings from local performance centers to our coaches at Olympic
While some performance coaches scoff at the idea of
sport-specific training, we think it’s a great thing to discuss.
It just seems like commonsense after all.
It’s based on you competing in a sport.
You want to improve performance in that sport.
You have decided to spend time and energy on training other than sport/skills practice.
Therefore, it’s perfectly logical that it should be specific.
In this article, we are going to cover the essential things you need to understand about sport-specific training. This includes:
Why you want sport-specific training
What sport-specific training is
Transfer of training
How sport-specificity affects Long term Athletic Development
How do you figure out what’s specific for your sport
Sport-specific speed, strength, stamina, and mobility
Why Do You Want Sport-Specific Training?
an athlete wants a training program, one of our key questions is: Why Do You
at the foundation of how Velocity approaches athletes. We need to understand an
athlete’s WHY? Their deeper motivation.
does this have anything to do with a specific training program?
Context and coaching
as coaches, our responsibility is to help guide you to the right solutions. If we don’t have any context to your question about
sport-specific training, we are making assumptions.
assumptions could be wrong.
you want sport-specific training because you have potential in the sport and
want to play at a high level? Some athletes are just
trying to make their team or get playing time.
you want to train specifically so that
you can reduce your risk of injury. Or perhaps
you’ve had an injury and are trying to get back to your performance level
Perhaps you’ve tried some training that wasn’t
“sport-specific” and you didn’t see results, or worse it had a
negative effect on your game.
All of those goals may, in fact, require
some type of sport-specific training. However,
they are also different.
A coach needs to understand this. After all, when we look deeper, sport-specific training is really; your goal-specific training.
athletes seek sport-specific training to meet their sport-specific goals. If
your coach doesn’t try to understand you and your goals, then they might be
missing the mark.
That’s bad coaching.
let’s start by redefining the underlying motivation for sport-specific
You want results in your sport.
You don’t want to waste time and effort on training that doesn’t contribute to those results.
The purpose of sport-specific training is to use training to effectively and efficiently reach your goals in the sport.
What Is Sport-Specific Training?
Since we know what the purpose is; what is sport-specific training?
we discuss “sport-specific” we hear a lot of different concepts.
Often it’s based on doing things that look like the sport. Drills that use the
sports equipment; balls, bats, gloves, sticks, etc…
Other times it’s practicing sports skills with rubber bands
on, wearing weight vests, or hooked up to bungee cords and devices.
At the elite level those ideas occasionally come up,
but the discussion tends to get more straight to the point. Our Olympic teams and pro
athletes want results.In their sport.Period.
athletes face heavy physical and mental demands. The margin for error can be incredibly small. In some of our Olympic sports hundredths of a second are the
difference between a Gold medal and not being on the podium at all.
athlete facing that can’t waste time or energy. They can’t add wear and tear to
their body if it doesn’t give them better results in return. Their coaches care
about the same thing.
Sports specific training transfers to better performance, lower injury risk and increased competitive longevity.
brings us to the concept of “transfer of training” in sports. Is the training
you are doing transferring to improved performance in your sport? Is it
transferring to lower injury risks so you can be in the game competing? Is it
helping to extend your career for more years?
are the questions that we ask of every component of training at the elite
level. As an athlete has more years of training, this becomes harder and harder
to achieve. This is related to their
“window of opportunity” for different qualities.
athlete’s opportunity to improve a skill or ability is not infinite. A human
will never run 100mph or vertical jump 20 feet. There are limits to human
performance. So let’s apply this concept to a physical ability. Sprinting.
To make our point let’s get a little extreme. A 3 year knows how to run. They won’t be that fast compared to an Olympic sprinter.
If we consider the Olympic sprinter near the top of human potential, then the 3 year has a huge window of opportunity to improve. The Olympian is nearing human limits, so their window of opportunity is very small.
This concept has a profound effect on the transfer of training. At early levels, doing general things will bring big dividends. A soccer team of 8-year olds will improve their soccer skills just by becoming more coordinated. Doing things like skipping, jumping hoping and running will increase their basic athleticism.
They get a lot of “transfer” (improvement in their sport)
from that unspecific and relatively less intense training.
General Athleticism Helps Young Athletes
general athletic training also doesn’t overstress the body. It doesn’t limit
the skill set being developed later. Maybe at 8, they are playing soccer, but by
10 they decide they like volleyball. That library of basic athletic movement
skills can be drawn on for most sports.
However, that high-level athlete is entirely
different. Just doing general skipping,
jumping and hopping won’t improve their performance. Our Olympic athletes
generally have a decade or more of training. Their window of opportunity to
improve is much smaller than that 8-year old.
Whereas a little training effort may have lead to 75%
sports improvement for the 8-year-old, the elite athlete has to put in a lot of
work to even improve 1%.
They have to put in more effort, endure more wear and tear
on their body and manage large emotional and mental stresses. There is no room for waste,
so training becomes more and more specific. Sport-specific training is
essential for efficiency and effectiveness at the elite level.
Long Term Athlete Development
Velocity employs a long term athletic development model
that helps address the need for specificity. It builds specificity from the ground up
through a foundation of athleticism. At the
early stages, this provides the transfer of training without the repetitive
stress and strain of high specificity.
As an athlete progresses, they continue to benefit from the transfer of training. They accomplish this by focusing on using different types of strength and building athletic movement skills. This gives them a larger library of skills to take to sports practice and put into their technical skills.
As they gain some additional training experience, they can start to become more specific to their sport, their position, and their individual needs.
So, start at the start. To use an analogy, we don’t start future professional drivers in Formula 1 cars at age 8. It’s specific, just not effective. You start them on a far more basic type of car and track. Any young athlete training outside of their sports practice should employ an LTAD model of sport-specific training.
Athletes should progress from general to specific based on the years of training experience of the athlete.
an athlete, you don’t have to be a sport scientist. Still, you should be
learning about your sport as you train. Hopefully,
you are getting that in part from your coaches. That means both your sport and
To determine what IS specific to a sport we strive to understand sports. The Velocity High-Performance Team utilizes experts in performance, sports medicine, biomechanics, sports science, and more to determine this along with the sports coaches.
While there can be thousands of components to elite
performance, they can be grouped into some big buckets to understand.
When it comes to the actual competition, it’s the athlete’s technical and tactical skills that clearly rule the day.
Technical skills are what we typically think of as their sport skills. Dribbling a ball, executing a gymnastics routine or hitting the ball. These skills are developed through thousands of hours of deliberate practice.
skills are the athlete’s abilities to judge and analyze elements of the game.
It’s also their decision making in those moments.
Can the linebacker read the lineup of the opposition and
the strategic situation to diagnose what play is most likely?
Can the rower recognize the other boat picking up the pace
and consider the distance left and their own energy reserves?
Awareness of what’s happening, analyzing it, and making a
strategic decision is an often under-appreciated skill in sports. However,
it can make the difference between being a Hall of Famer and not even having a
the sports skills are equal or close it may be physical skills that separate
athletes. In fact, at some point, their
ability to develop technical skills can be
affected by their physical abilities.
For instance, consider a quarterback or pitcher trying to
perfect their throwing technique for more velocity. As
they work with sports coaches they may be trying to move through new ranges of
motion for better movement efficiency. However, if their underlying mobility isn’t adequate, they
won’t be able to execute that technical model.
same could be true for strength or movement skills. Athletes need a foundation
of physical abilities to build on. This is what we often refer to as
third component of sports competition is the athlete’s mindset. We use this
term to encompass their cognitive processes and brain’s physiological
processing. When we ask world-class athletes
and coaches how much of the game is mental, they typically respond anywhere
from 50% – 99%.
course, you can’t win mentally if you don’t have sports skills or physical
ability. What this tells us is that those things will lose importance if your
mindset isn’t right.
this model of performance, you can begin understanding what is needed in your sport.
You can begin looking at what you need as an individual to succeed. If sport-specific training is about achieving results in the sport, then you need to know what leads to success in the sport.
the end, the thing that tends to increase your sports skills the most is
playing and training your sport.
a lot of performance coaches hate to hear this, but it’s true. Playing your sport and training your technical and
tactical sports skills is as specific as it gets.
However, there are often limits on this. Physically
from energy systems and repetitive motion. Access to coaching time or
field/court space. Weather. Ability to use deep focus on the same skills.
are all things that can limit the ability of the athlete to just practice more for continued gain. When
you cant do the sport more it makes sense that other training could help you
To Sport, Position or You?
So if we are talking about sport-specific training that is
not just practicing the sport itself more
the goal of improving performance, you need to start considering how specific
to get. Is sport-specific training really
instance, a lineman and defensive back in football are both in the same sport.
Do they have the same specific demands?
an extreme example but it carries over into a lot of sports. Different
positions may have some unique specific requirements.
we can take this further to be more specific. If we look at different players
in the same position, they may have different styles. Let’s say the soccer forward who is all finesse and amazing moves
versus the power player who relies on speed and jumping higher to win in the
air. Same sport, same position, different styles.
a step further and we can start to look at your individual genetics and
predisposition. What about your unique history of injuries and physical
qualities. When that window of opportunity gets smaller, these things come into
the end, the level of specificity in training is inverse to the level and
training age of the athlete. The younger and more developmental the athletes,
the more benefit from general training.
The more elite the athlete with years of training, the more specific training need to be.
We have already acknowledged that skills and tactics are
best improved in sports practice. However, we are
focused on determining what type of
physical training will be the most specific for your sport.
that leads to better performance. Less injury. Longer careers.
So. what physical qualities are specific to any sport? Let’s start by defining some broad categories; speed, strength, stamina, mobility, and resiliency.
What Is Sport-Specific Speed?
and agility are valued in almost every
sport. To et specific, you can start understanding different aspects to speed
As you try to understand what makes speed specific to your
sport you can start by thinking about how much of the movement is straight
ahead versus laterally and diagonally?
an important factor. Is there a lot of straight-ahead sprinting like a wide
receiver in football or a soccer forward? Or is it more sideways or mixed
movements? The type you see in sports like basketball and tennis as examples?
is a lot of crossover in training these. It’s
especially true at earlier stages of sports development, but as you go up in
level the difference is greater and training techniques more specific.
How often do you change directions in your sport? That’s another way to determine your sport-specific training needs. A player reacting to opponents or trying to lose them may make a lot of change of direction movements.
What Is Sport-Specific Strength?
Too often athletes think that strength is how much weight you can lift on a barbell. For an athlete, strength is so much more than that.
big lift barbell strength is often useful and represents one type of strength.
You need to understand that there are different types of strength and which you
need in your sport.
Strength is simply the act of applying force. Applying force to the ground, ice or water. Force applied to your bike, bat, racquet or a ball. Applied force to move your bones and joints into different positions.
Strength not only moves you, but it also holds you together. Your muscles, fascia, and connective tissue use contraction to make you function. Strength protects you when you absorb impact. Impacts from striking the ground when running. Internal stress from decelerating your arm after throwing or swinging the stick. Impact from opponents or landing on the ground.
Every Athlete Needs Strength
EVERY athlete needs strength. The devil is in the details.
Those details are about how fast it’s applied. The direction and motion. The muscle groups. And it’s the transition from one strength type to another. This is what defines strength for an athlete.
This is why the Velocity Strength Signature was developed. To help elite athletes understand what type of strength they needed to train.
help illustrate this, let’s consider the strength needed by an NFL lineman and
a tennis player. Do both need to be strong?
people may jump to the conclusion that a lineman needs strength and a tennis
player doesn’t. After all the lineman is pushing around another 300lb human who
is really strong. The tennis player is
only moving their body and swinging a little racquet.
we are thinking in terms of something
like a 400lb back squat this might be relatively
accurate. That is what we would call Maximum
Strength. The ability to contract slowly (compared
to many sports movements) and at very high force levels.
The tennis player does need some of this strength type, but they also need to cover the court really quickly. The tennis player is lighter and goes side to side changing directions. Those changes are going to require more eccentric strength. The ability to absorb their momentum going one way, stop and go back the other.
This is also strength, but a different type. Sports generally requires multiple types of strength, with some more important than others. Strength training starts to become specific when you train for specific types of strength.
many people, this may be one of the most obvious. A marathon runner needs
different stamina than a 100m sprinter. The Olympic weightlifter has different
energy needs than the 1500m freestyle swimmer.
does get harder as we move to team sports and activities that are not
steady-state or really short. The body essentially has 3 main energy pathways and it
uses them in different ways for the sport.
To condition for this type of sport, we can train multiple energy systems together so it mimics the sport. At other times we focus on building up one more than others.
It’s not only sport-specific but position, style of play and individual specific. Even in a sport like basketball, two teams may need very different conditioning based on their style. A high pressure or fast-break style will require different conditioning than a slower tempo, ball control focused team.
What Is Sport-Specific Mobility?
To produce your sports technical skills, your body needs to
achieve certain body positions. You need to move your joints
and muscles efficiently through specific ranges of motion.
If you are limited by the flexibility, stability
or mobility of your body, you might not be able to effectively develop
that sport skill.
Most people can understand the difference needed in
mobility between an elite gymnast (huge mobility demands) compared to a cyclist
(only a few specific areas need mobility).
During training, sport-specific mobility comes from more than only stretching certain areas. Even effective dynamic warm-ups and full range of motion strength training help.
First of all, understand you are right to want sport-specific training. Which means reaching your goals and improving performance in a sport.
wouldn’t you want that?
Sports specific training transfers to better performance,
lower injury risk and increased competitive longevity.
Therefore, you need to find training that will get results and not waste your time and energy.
1.Your Athletic Development
That means to first consider your level. A young athlete will get an effective transfer from developing all-around athleticism. Start at the start if you haven’t been training for years.
2.Your Sport Demands – Speed,
Next, you need to understand what your sport demands. A good coach and performance system should actually help teach you this and guide you to a better understanding of your sport.
If you are training right, you’re going to see a lot of benefits for a long time. Moreover, this requires the right;
3.Your Individual Needs
Finally, if you want to see benefits, your training needs to address your specific needs. If you’re slow, get faster. If you get injuries often, become more resilient physically.
is particularly true when it comes to sport-specific strength training.
Everyone can get stronger, but are you building the right type of strength? Do
you know your own genetic disposition and what type of strength will help you
on the field?
Sport-specific training is needed. Just make sure you know what that means and when. Ask questions to make sure your coaches do as well.
It’s a common cue you might hear from a coach. “Load to explode!”
That’s because it is fundamental to many sports movements and involves two of the six types of athletic strength.
LOADING YOUR MUSCLES
Loading is what you see athletes doing in a countermovement or wind-up. It’s that pre-stretch in many movements that increases their power. It measures how quickly you are able to build up force doing in that counter-movement.
Scientifically we describe this as the rate of force development. It tells us how quickly you can turn on your muscles and build up force. In the STRENGTH SIGNATURE, we describe this type of strength as LOAD.
When people are talking about strength, they often mean an athletes ability to apply maximal forces. They are talking about max strength.
But to generate maximum strength, peak forces could take over a second to build up. In rate of force development, we are looking at time frames of as little as 50-200 milliseconds.
As an example, picture a player about to jump. They first bend their knees and hips and dip down in what’s called a countermovement.
That counter movement helps build up force levels in the muscles and store some elastic energy to use while they jump up.
LOAD is the strength ability to have a high rate of force development during that counter-movement.
Another example would be an athlete “winding up” to throw a ball or a punch. Or maybe a hockey player winding up for more power in their slapshot or a tennis player preparing for a big swing.
Coaches and athletes often talk about explosiveness and power since these are qualities that athletes want. Jumping, sprinting, hitting, throwing, and changes of direction can be described in these terms.
But it isn’t always clear exactly how they are looking at it.
In physics terms power is how much work can be done in a period of time.
However, if we rearrange the formula for power, we end up with a formula that says Power = force * velocity. Basically that means power is strength multiplied by speed.
POWER = STRENGTH X SPEED
Power is a determining factor in athletic movements such as jumping and sprinting where time to perform is limited. It is often framed relative to bodyweight because that matters when an athlete in running and jumping.
The more power they can develop per pound of bodyweight, the more it will project their body forward.
Think of it as an engine and it’s power output. A big engine with lots of power might not move a large truck that fast, but put it into a smaller, lighter car and it flies. More power per pound.
In our STRENGTH SIGNATURE, EXPLODE is the average power an athlete can produce relative to their bodyweight.
Load To Explode
As mentioned earlier, that loading action, makes the following explosive movement more powerful. That’s why it’s so important in sports and we see it so much.
This combination of two types of strength in a coordinated athletic movement is a key part of performance training. We want faster loading, and more explosive power.
Loading is trained when we put an emphasis on how quickly muscles fire, not just how hard. Two of the ways we commonly do this are through starting explosive exercises from a pause, and by overloading counter-movements.
Sometimes the way to force an athlete to work on a specific strength quality is to put them at a disadvantage. This means they will have to overemphasize it, thus stimulating improvement.
In Load, we are talking about the ability to turn on muscles quickly.
So we take away momentum and counter-movements. Doing explosive exercises like jumps or Olympic lifts from a static start can be a big help here.
To improve the Rate of Force Development (LOAD) during a counter-movement, you can overload the counter-movement with added weight or movement speed.
For instance, in some plyometric or agility drills we have athletes use medicine balls, weight vests, or bungee cords to overload the “loading” portion before they explode.
This is a really effective way to not just build general Load ability but to work on the motor control for applying it to a specific movement.
In addition to training Speed and Agility, we also develop an athlete’s power capability through weight training and plyometrics.
Jumping exercises can teach athletes how to apply their strength quickly or can be used to overload it.
Through different types of plyometrics, we can train specific movement patterns that athletes need so that their EXPLODE qualities translate to improvements in their sport.
One of the most effective ways to improve EXPLODE is with Olympic lifts. By their nature, these movements combine strength and speed.
Athletes don’t need to always do the full competitive versions of the lifts or be as technically perfect as an Olympic caliber lifter. Basic technique and variations of the lifts are useful tools for all athletes seeking increased power capabilities.
Train Your Ability To Load and Explode
It’s a key part of sport most athletes should be training. By training these two strength types you can increase the speed and power of many key athletic movements. When it comes to strength training for athletes, it’s not only about how heavy a barbell you can lift.
Sports are returning after COVID-19 shutdowns, and athletes need to be preparing now, so they can get back and play at their best.
While at home or waiting for sports return, you can improve some basics that can help prevent injury and give you a foundation for improved performance.
With little to no equipment, you can work on your functional strength and stability to improve performance and reduce compensations.
When deciding what you need to be doing, you should target areas you’ve had trouble with or are more critical for your sport.
Maybe there is a part of your body where you have regularly had aches and pains? If so, you may have already been told by a professional what you should be working on. If not, get connected to a coach who will do a virtual or in-person assessment and give you a program.
3 Ways You Can Prepare For The Return of Sports
There are simple things you can do to improve your functional mobility and stability. These are important parts of the FOUNDATION phase when preparing for the return of sports to normal.
Below are three things we commonly assign to athletes when they are working on step 3. One of the great things is that these can all be done at home.
If you’ve already been coached on strength training, stretching and mobility, it will be easy to add these in. If you need help, get a coach either in person or remotely to help.
While exercises that use two limbs at once (bilateral) are great for building strength and learning technique, they aren’t always the most sport-specific.
During most sports movements, you are moving off one leg, or the two legs are doing different things. Just think about cutting, throwing, crossing over, and all the other things you do. Same with the upper limbs.
The bottom line, a lot of sports movement is on one leg or one arm.
So, that means that doing some exercise with only one limb (uni-lateral) can be a great addition to your training. Some of the guidelines to start;
Do the same exercises you already know, just with a single limb.
You can use dumbbells, kettlebells, backpacks, or other items as your weight.
Start slow and focus on smooth, controlled movements.
As you have proper technique, go ahead and add weight. You can actually do a lot in these exercises when you’re ready.
Using dumbbells or kettlebells are great opportunities to work with just a single arm or single leg. Athletes will have to work more to stabilize joints when working unilaterally. Use movements that are slower at first and build reasonable control before adding weight or speed.
Working on the range of motion in your soft tissue structures can help eliminate restrictions that may be leading to movement compensations. It’s something you can clearly do at home without equipment and prepare for sports returning.
We are talking about the range of motion you can achieve that’s limited by your muscles, fascia, and connective tissue. This is what most people are thinking about when they imagine stretching.
They think about these structures kind of like a rubber band and make them more elastic. This isn’t the only piece for athletes (see mobility next), but it’s still essential.
To work on your tissue flexibility, you can combine self-myofascial release techniques with longer duration stretches and breathing. A standard sequence coaches prescribe for athletes would include;
Relax: use deep, diaphragmatic breathing to relax for 1-3 minutes before starting. Continue this breathing through the rest of the session.
Release: use a foam roller or lacrosse ball to find trigger points in muscles. Stay on over-active spots for 1-3 minutes while continuing relaxation breathing.
Stretch: Use long duration or band-assisted/active stretches to target specific muscle groups.
A lot of athletes know that stretching could benefit them. However, flexibility is only the range of motion of tissues and joints. Your mobility is your body’s ability to control the range of motion and get into positions. That’s really important for athletes.
Mobility requires flexibility, along with the strength and stability to protect your joints.
We have athletes use exercises that work through active ranges of motion, such as Animal Flow, yoga, and Functional Range Conditioning. Coaches can help you select what’s right for you with some assessments, but here are some common tips to get the most benefit;
Breathe well during the movements and positions. Holding your breathe is cheating.
Move slow and smooth to start.
Get the movement right. in many of these movements you can look like you’re doing them, but if you’re not focused on the right muscles or patterns, you are losing benefits.
Pay attention. Just moving misses a lot of the benefit. Notice how your body is moving and how it’s connected to the ground.
Detraining during lockdowns and a quick reopening will increase injury risk
The injury risk returning to sports after COVID-19 shutdowns is greater than most coaches realize.
Preventing injuries has to be one of the highest priorities for coaches, teams, and organizations as sports return. What’s the point of reopening, if our athletes are getting hurt and missing sport anyways?
The detraining they have gone through means the athlete’s returning aren’t the same ones who left. Their physical capacities will be different.
Few coaches have experienced anything on this scale before. It’s probably been at least 10 to 20 years since a high school or college athlete has taken a full two months or more fully off from sports. It just doesn’t happen anymore with year-round training and competition.
So how do we know if they will be at risk?
Return To Sport Lessons For Elite Sports
We know athletes’ have increased risks when returning after significant injury or surgery. And we aren’t talking about just reinjuring the same body part, but the increased risk of other injuries since they haven’t been training.
We also can look at data from years in pro sports with shorter seasons and lockouts. Consistently the number of injuries is much higher when the athletes return.
One of the risk factors in all these scenarios is the accumulation of fatigue. As athletes fatigue, their injury risks increase. The athletes coming off lockdown restrictions will fatigue faster. They aren’t in the same shape to train and have a lower ability to recover.
Stress As A Stimulus
Another factor in the injury risk returning to sports is how quickly they ramp up training again.
Practice, training, and competitions are a stimulus and stress for the athlete’s body. We want some stimulus, so they adapt, putting some savings back in that bank account. This is the increase in their readiness. That’s the overall level of their abilities from training.
However, that same stimulus, when taken too far, overloads the athlete beyond their ability to adapt. This level of stress can lead to immediate fatigue, which increases injury risk. Remember, the athletes will likely have a diminished ability to recover as fast. Both with-in a single practice session and between sessions.
When the stress overload is too high, it also damages tissues. That damage may be a small injury that adds up to those chronic, overuse injuries. It could also manifest as acute muscle strains and tendon sprains.
The Acute To Chronic Workload Ratio In Return To Sports
In elite sports, a lot of research and effort have gone into understanding how changes in training workload influence injury risk. The general consensus is that if the volume of training drops too much, athletes detrain. Then their injury risk can go up. If it increases too fast, then injury risks increase
For those planning the return to sport, this is an essential concept.
Chronic Training Load
Consider two measures of the training workload. The first we call chronic workload. This is the average workload that has been happening over time. Often we look at the average of the last eight weeks, with some extra importance in the most recent weeks.
This should make intuitive sense for a coach. The work, an athlete, has been doing in training over several weeks is what they can tolerate. It’s what the athlete has adapted to. Some practices are intense and some less severe, but it’s the average accumulated workload that they have adapted to.
Think about what this means for athletes right now. They are getting drastically less workload. Even if they are putting in their best efforts, they are getting far less than the total they were getting from practice, training, and competition before.
The workload is also relatively specific to the type and intensity of the work. The workload from 60 minutes of high-intensity practice or games, is much different than 60 minutes of bodyweight training and modified conditioning programs.
So as each week of sports lockdown progresses, the athlete’s average for the last eight weeks is dropping. Their chronic workload number is going down.
Acute Training Load
On the other hand, acute training workload is what they are going through now. This is typically looked at as the last 5-7 days. Some days may be harder, others more relaxed, but the average is what the athlete’s bodies are working to recover from and adapt to.
The relationship to injury comes in when we see a significant gap in the acute and chronic training load. This relationship is called the acute to chronic workload ratio (ACWR).
ACWR – Acute:Chronic Workload Ratio
The average acute training load (last 5-7 days) divided by the average chronic training load (last 6-8 weeks).
CHRONIC Workload = 100 units
ACUTE Workload = 110 units (a 10% increase this week)
ACWR = 1.1
Any time there is an increase in the training load, we see the acute: chronic greater than 1. Although the exact number varies by sport and finer details of workload, we still know when that number gets too big we have a problem.
Coaches have been pushing athletes for decades to train more and train harder, so they adapt. A jump in the training load itself won’t automatically increase injury risk.
On the other hand, it’s not hard to understand that if you keep doubling the amount of training every week, at some point, they are going to break down.
Recent research in pro sports has explored this ratio. A few years ago, there was a big push based on some excellent research that a ratio of around 1.5 increased injury risk.
The exact number is not what we are worried about per se because the athlete’s age and level and the sport have an impact. What does matter is the basic premise; increasing workload too quickly leads to elevated injury risk.
Coaches, if you return to practice without a plan, and follow your normal approach, you might be putting your athletes in harm’s way.
Athletes will have a greater injury risk returning to sports
This pandemic has affected sports and we are all looking forward to getting back quickly.
However, in doing so, we must recognize and plan for the unique situation we are in as coaches, and organizations.
So be proactive. If you’re not back to practice yet, get your athletes some help and programming that addresses their specific needs when they return. Get with a knowledgable sports performance professional who can help you put a plan together to ramp back up as quick as possible.
The vital point for sports coaches is that if you increase the training load too fast, the injury risk returning to sports goes up. Your athletes’ average load over the last 1-3 months is probably lower than you’ve ever seen on a broad scale.