Superior Sports Training Methods

Discussion in 'Lifestyle' started by SportsPower, Apr 4, 2005.

  1. SportsPower

    SportsPower Newbie

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    1. Learn why athletes should never use Bodybuilding Weight Training programs.


    Bodybuilding Weight Training routines are too slow in nature, and they do not develop the fast twitch muscle fibers necessary to excel in sports. If you want to play fast, you have to train fast and explosive. Bodybuilding's isolation movements do not teach the muscles to act in integration and explosiveas needed for powerful sports movements. Athletes should train movements which are the Multi-Joint Weight Training exercises like the Power Clean, Squat Jump, Lunge, Push Jerk.


    2.Learn which Multi-Joint Weight Training exercises are the most effective to develop athletic strength and power.


    Squats, Power Cleans, Military Presses, Bench Presses, Deadlifts, Lunges, Bent Over Rows, Pull-ups, Dips are the most effective training exercises to develop athletic strength and power. The Olympic Lifts are also excellent training methods for developing power. Include Squat Jumps in your training program to develop greater leg/hip power for sprinting and jumping.


    3.Learn the scientific training formula to develop maximum strength and power levels.


    Scientific research tells us to attain maximum strength levels, you must Weight Train at an intensity level of 85% or more of your 1RM (Repetition Maximum). Repetitions will be in the 2 to 6 range. Power is best developed training at an intensity of 40-70% of your 1RM. Repetitions should be in the 3 to 8 range. Power training should be done explosively while under control. Plyometrics (jumps, bounds, Box/Depthjumps)also best develops power and speed.


    4. Learn the scientific training program that has proven to be superior to all other training methods to attain maximum strength and power levels and peak sports performance.


    Scientific studies have shown that Periodized training programs are superior to all other training methods to reach maximum strength and power levels, enhance sports performance, and prepare for peaking. Periodized training programs are planned training phases including Endurance/Hypertrophy, Maximum Strength, Power, andPeaking. Each of the four phases is designed to attain a specific training goal by varying the training intensity (% of RM), varying volume (Set & Reps), planning recovery periods for each phase, and varying the speed of the exercises. The duration of each training phase should last 4-6 weeks.


    The first training phase is Endurance/Hypertrophy where the volume is high 4-5 sets of 8-12 reps. The intensity is medium to heavy at 70-80% RM with short rest of 1-2 minutes between sets. Lifting speed is medium. Football Lineman, LB's, and Field athletes of Track & Field should develop hypertrophy performing 5 sets. All other athletes should perform only 4 sets.


    The second training phase is Maximum Strength where volume is medium 3-4 sets of 2-6 reps. The intensity is heavy to maxium at 85-95% RM with long rest of 3-5 minutes between sets. Lifting speed is fast and explosive.


    The third training phase is Power where the volume is low 2-3 sets of 3-6 reps. The intensity is heavy at 85-95% RM with long rest of 3-5 minutes between sets. Lifting speed is explosive. You should also include additional sets in this phase where you perform explosive lifts of 2-3 sets of 3-8 reps. The intensity for these explosive lifts is 40-70% RM with long rest of 3-5 minutes between sets. This phasewill develop maximum strength power and also explosive power.


    The fourth training phase is Peaking where the volume is low 2-3 of 2-4 reps. Intensity is maximum at 90-95% RM with long rest of 3-6 minutes between sets. Lifting speed is fast.


    5. Learn how to improve your maximum sprint speed and train for optimal sports speed.


    To develop maximum sprint speed, train your legs, hips and buttocks for maximum strength and then develop your power.Then, you refine your sprinting form and technique. Train for speed in this sequence.You cannot develop maximum speed by runninggassers while fatiguedor runrepeat sprints with short rest periods between sprints. You must rest between sprints to nearcomplete recovery to develop maximum speed. Remember, when training for maximum speed, full recovery is required,when training for speed endurance, youtrain with shorter rest periods between sprints. Track coaches who trainworld class sprinters stop their sprinter's training session when they become fatigued because it's overtraining and unproductive.


    Athletes who play Power-Dominant sports (Football, Basketball, Baseball, Lacrosse) should train by running 60 and30 Yard sprints to develop maximum speed. Include Plyometrictraining in the Power TrainingPhase with your speed trainingprogram. Perform the Plyometric training only after you have reached a maximum strength training level in yourLegs/ Hips and Buttocks. Perform Squats and Deadlifts strength trainingat 85% and above of 1RM for several weeks before youbegin your Plyometric training.


    6. Learn the most effective and dynamic training exercises for athletesto develop maximum strength and power for sports performance.


    The most effective Strength Training exercisesfor athletes are: Back Squat, Deadlift, Lunge, Power Clean,One-Legged Bench Squat, Bench Press, Military Press, Bent Over Row, Upright Row. The best Bodyweight exercises are Pull-Ups, Dips, Back Hyperextensions, Glute-Ham Raise,and V-Sit-Ups.


    Training Objective:To develop maximum strength level. Rest 2-4 minutes between sets for the liftssince you're training at a high intensity level. Perform 2-8 reps per set. For the bodyweight exercises, perform 30 reps for the Pull-Ups and 50 reps for the Dipsfor as many sets as it takes to complete the reps,or try to do more reps each training session until you reach the goal.


    The most effective Power Training exercises for athletesare: Power Clean, Clean & Jerk, Squat Jump, Standing Push/Jerk (Military Position). The most effective Bodyweight Power Training exercises are: Standing Long Jump, Squat Jump, Vertical Jump, Hurdle Jump, Box Jumps.


    Training Objective: To develop maximum power & explosiveness. Perform 2-8 reps per set of the Weight Training Power exercises. Rest2-4 minutes between sets and perform the lifts explosively. Perform 3-8 reps per set of the BodyweightPower exercises. Rest 10-20 seconds between each rep. and perform bodyweight exercises explosively.


    The most effective Plyometric Training exercises for athletes are: Repeated Long Jumps,repeated Tuck Jumps, repeated Squat Jumps, repeatedHurdle Jumps, repeated Leg Bounds, repeatedSingle-Leg Hops, repeatedLateral Jumps, repeated Vertical Jumps, repeated Depth Jumps, repeated Split Squat Jumps. Also perform repeated Drop & Catch Push-Ups, repeated Single-Clap Push-Ups for the upper body.


    Training Objective: To develop thehighest level of power to apply maximum force at the fastest reactive speed. Plyometric Training develops extremelyhigh levels of power for maximum sprinting speed and jumping power. Perform 3-5 reps per set of the Plyometric exercises and perform the repetitions of jumps repeated one after another without stopping until you have completed the full amount of reps for each set. Rest 3-4 minutes between sets.


    7. Learn how to train for Speed Endurance to enhance Anaerobic Conditioning.


    To develop speed endurance, which allows you to repeatedly perform at top speed during games, you should perform Interval Speed training. Interval Training is performed by running sprints for distances of 440, 220, 150, 100 yards with a specific rest interval between sprints. Interval training is considered to be the best speed training methods for athletes.


    Perform longer sprints 440's, 220's during the Endurance phase of your Periodized Training program. Your Endurance Weight Training and Speed Endurance training will be performed during the same phase, but on different days. Perform 6-8 reps of 440's on Tuesdays and then perform the same of the 220's on thursday within the same week. Rest intervals between sprints should be 2-3 times of your sprint time.


    If you can't train on a track, you can run shuttles of 300 yds. (5x60 yds) and 200 yard shuttles (4x50 yds) on any grass field. Rest between sprints same as above.


    Another alternative is to run 50yard sprints around a Football Field. Sprint 50 yds down the sideline, then walk 50 yds, then sprint 50 yds across the end zone line, walk 50 yds and then sprint another 50 yds and walk the end line to the start. Perform 10-12 repetitions with rest of 20-30 seconds between sprints.


    Perform medium sprints 150's, 100's during the Strength phase of your Periodized training program. Follow the same speedtraining pattern for the 150's/100's as explained above for the longer sprints. Remember, you will be performing your Strength Weight training and your medium speed endurance training during the same phase.


    8. Learn why Weight Training on exercise balls does not develop & increase maximum strength levels.


    Performing Weight Trainingon exercise balls will not increase maximum strength levels because the lifting is performed on an unstable base. Research has shown that the athletes who trained on the exercise balls did not increase their maximum strength gain as opposed to those who trained on a stable base. You cannot perform heavy loads on ball training, therefore you exclude the intensity factor which is needed to attain maximum strength. Research has not shown that stability/balance training enhances sports performance.


    9. Learn what research shows about stretching to improve sports performance.


    Research shows that stretching before workouts or games does not enhance sports performance or serve as a good warm-up. Studies show that immediate stretching prior to performing a power movement reduces the body's ability to generate power/force. Recent studies have shown that stretching prior to performance has actually reduced the muscles ability to produe maximum force. Instead, warm-up by performing a specific skill movement similar to your sport (ie:running, lunge walks) at 3/4 speed and stretch after workouts/games, not before.


    Use the Power of Science to train and excel in performance and power your game to the peak of competitiveness and dominance in sports.Edited by: SportsPower
     
  2. white lightning

    white lightning Hall of Famer Staff Member

    Joined:
    Oct 16, 2004
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    This is a really good program for any sport.It reminds
    me of alot of the plyometric drills that sprinters do.
    All of these drills will increase performance.The key
    is to start at a very young age.As I have always said,
    I wish more kids would run track as it prepares you for
    any sport.
     
  3. Colonel_Reb

    Colonel_Reb Hall of Famer

    Joined:
    Jan 9, 2005
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    Location:
    The Deep South
    Those are good recommendations. I wish we did have some program(s) for whites to use to use these tips to become better athletes.
     

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