NSCA's Performance Training Journal • Issue 9.1

25 Pages·2010·0.81 MB·English

Issue 9.1
NSCA’s
Jan / Feb 10
P T www.nsca-lift.org
erformance raining
J
ournal
Conditioning
Fundamentals
Features
Warm-Ups Under
the Microscope
Richard Scrivener,
MSc, CSCS
In-Season Training for
the High School Athlete
Allen Hedrick, MA,
CSCS,*D, FNSCA
NSCA’s
about this P T
PUBLICATION erformance raining
NSCA’s Performance Train- J
ing Journal is a publication ournal
of the National Strength and
Conditioning Association
(NSCA). Articles can be ac-
cessed online at www.nsca-lift.
org/perform.
All material in this publica-
tion is copyrighted by NSCA.
Permission is granted for
Editorial Offi ce Editorial Review Panel
free redistribution of each is-
sue or article in its entirety.
Reprinted articles or articles
1885 Bob Johnson Drive Scott Cheatham DPT, OCS, ATC,
redistributed online should be
Colorado Springs, Colorado 80906 CSCS, NSCA-CPT
accompanied by the follow-
ing credit line: “This article Phone: [phone]
originally appeared in NSCA’s Jay Dawes, MS, CSCS,*D,
Performance Training Journal, a
Editor NSCA-CPT,*D, FNSCA
publication of the National
Strength and Conditioning Keith Cinea, MA, CSCS,*D,
Association. For a free sub- NSCA-CPT,*D Greg Frounfelter, DPT, ATC, CSCS
scription to the journal, browse
email: [email protected]
to www.nsca-lift.org/perform.”
Permission to reprint or redis- Meredith Hale-Griffi n, MS, CSCS
tribute altered or excerpted Sponsorship Information
material will be granted on a
Richard Irwin Michael Hartman, PhD, CSCS
case by case basis; all requests
email: [email protected]
must be made in writing to the
editorial offi ce. Mark S. Kovacs, MEd, CSCS
NSCA Mission
David Pollitt, CSCS,*D
As the worldwide authority on
strength and conditioning, we
support and disseminate re- Matthew Rhea, PhD, CSCS
search–based knowledge and
its practical application, to im-
David Sandler, MS, CSCS,*D
prove athletic performance and
fi tness.
Brian K. Schilling, PhD, CSCS
Talk to us…
Share your questions and com-
ments. We want to hear from Mark Stephenson, ATC, CSCS,*D
you. Write to NSCA’s Perfor-
mance Training Journal Edi-
David J Szymanski, PhD, CSCS
tor, NSCA, 1885 Bob Johnson
Drive, Colorado Springs, CO
80906, or send email to kcin- Chad D. Touchberry, MS, CSCS
[email protected].
Randall Walton, CSCS
The views stated in the NSCA’s
Performance Training Journal
are those of the authors, and Joseph M. Warpeha, MA, CSCS,*D,
do not necessarily refl ect the
NSCA-CPT,*D
positions of the NSCA.
2
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
S
conditioning fundamentals
T
8 Warm-Ups Under the Microscope 18 In-Season Training for the High
Richard Scrivener, MSc, CSCS School Athlete
This feature article explores the impor- Allen Hedrick, MA, CSCS,*D, FNSCA
N
tance of warm ups prior to beginning a Take an in-depth look at in-season training
workout session. The article also offers for high school athletes. This article dis-
advice on how to structure a warm-up cusses injury prevention, training guide-
based upon a specifi c workout and offers lines, and provides a sample program for
descriptions for exercises that may be the year-round high school athlete.
E used to properly prepare muscles for high-
levels of physical exertion.
T departments
4 FitnessFrontlines 23 Ounce Of Prevention
G. Gregory Haff, PhD, CSCS,*D, FNSCA Achieveing Aerobic Fitness in
N The effects of beta-alanine when coupled Untrained Individuals
with a high-intensity interval training plans Jason Brumitt, MSPT, SCS,
are discussed. Research that exam- ATC/R, CSCS,*D
ines the effects and potential benefi t of Aerobic exercise is defi ned and explained
combining resistance training with sprint in this article, which offers advice and
training is presented as well as the effects training goals to help individuals achieve
O
of altitude training on endurance and improvements in cardiovascular fi tness.
performance.
25 Mind Games
f 6 In the Gym The Less Obvious Factor
The Push-Up: The Ultimate Suzie Tuffey-Riewald, PhD, NSCA-CPT
o Foundational Movement This article dives into the aspect of mental
C
Kyle Brown, CSCS stress and its effect on athletic perfor-
Push-ups are a part of most athletes’ mance. Mental characteristics are offered
workout regimen. This article delves into to help enhance an athlete’s performance

the basics of a push-up and offers sug- and identify skills that better develop the
gestions to improve the results an athlete skills needed to succeed at a high level of
e
receives from performing the exercise. competition.
21 Training Table
l Acai Berry: Indispensable
or Superfl ous?
b
Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D
This article explores the effect Acai berry
a has on athletic performance and debunks
the myths associated with the use of this
antioxidant supplement.
t
3
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
fi tness
frontlines
G. Gregory Haff, PhD, CSCS, FNSCA
about the Including Beta-Alanine Should Sprint Training Bouts
AUTHOR
Supplementation with a High- be Isolated from Resistance
Intensity Interval Training Training Sessions in order to
G. Gregory Haff is an Plan Magnifies Training Maximize Resistance Training
assistant professor
Adaptations. Induced Adaptations?
in the Division of
Exercise Physiology at High-intensity interval training is a popular training in- When preparing athletes for competition, it is likely that
the Medical School at tervention which has been shown to increase maximal a combination of training methods will be employed,
West Virginia University aerobic power and improve high intensity exercise per- especially with team sports such as football, basketball,
in Morgantown, WV. formance. Additionally, this method of training has been and soccer. The combination of training methods has
He is a member of reported to also improve body composition, muscle buff - been defi ned as concurrent training. Concurrent training
the National Strength ering capacity, and improve fat oxidation. Recently beta- methods such as combining endurance training and re-
and Conditioning alanine supplementation has been shown to improve per- sistance training in close proximity does not optimize the
Association’s Board formance, through a delaying of fatigue. Theoretically, the training outcomes of either modality. Very little research
of Directors. He combination of a beta-alanine supplementation regime has examined the molecular responses to combinations
is a Fellow of the coupled with a high-intensity interval training plan may of resistance and sprint training. Since the combination of
National Strength result in signifi cantly greater physiological adaptations. sprint and resistance training is generally considered to be
and Conditioning In order to test this possibility researchers from the Uni- an integral part of the training process, it can be argued
Association. Dr. versity of Oklahoma examined the eff ects of beta-alanine that it is important to understand the molecular responses
Haff received the supplementation and high-intensity interval training stimulated by this type of training. Recently, researchers
National Strength across 42 days. A total of thirty-six subjects were divided from Australia examined the eff ects of combining resis-
and Conditioning into either a placebo or treatment group. The treatment tance training and sprint training in order to determine
Association’s Young group consumed 1.5g of beta-alanine plus 15g of dex- the compatibility of these types of training. Two training
Investigator Award trose powder, while the placebo group consumed 16.5g interventions were employed. The fi rst consisted of a re-
in 2001. of dextrose powder four times per day for the fi rst 21 days. sistance training bout consisting of eight sets of fi ve rep-
After the fi rst 21 days, the subjects consumed the treat- etitions at 80% of 1-repetition maximum (1-RM), followed
ment or placebo only two times per day. Both groups by 10 sets of 6-second sprint intervals performed at 0.75
participated in a high-intensity interval training program N/m torque/kg on a cycle ergometer. The second training
three days per week which consisted of 5 – 6 bouts of intervention required the subjects to perform the sprint
high-intensity cycling undertaken at a 2:1 work to rest ra- intervals prior to the resistance training bout. Muscle bi-
tio. After the completion of the study, it was determined opsies were taken at rest, 15 minutes after each bout of
that after three weeks of supplementation there were exercise, and three hours after the completion of exercise
signifi cant improvements in maximal aerobic power, time to determine the cell signaling and mRNA response. The
to exhaustion, and total work accomplished in both the results of the study suggested that repeated sprint train-
treatment and placebo groups. After the second 3-week ing results in acute interference of markers of adaptation
period, only the beta-alanine group expressed signifi cant typically seen with resistance training. Specifi cally, sprint
improvements in aerobic power, time to exhaustion, and training can stimulate acute suppression of the molecular
lean body mass. These results appear to suggest that the processes associated with the maintenance of synthesis
inclusion of beta-alanine with a high-intensity interval of muscle mass. Additionally, it was noted that these ef-
training plan results in greater training adaptations. fects were magnifi ed by sprint training-induced markers
of infl ammation, regardless of the order of training bouts.
Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Regardless of the training intervention order, it appears
Lockwood CM, Fukuda DH, Beck TW, Cramer TJ, and that the sprint training bout exerts the overriding exercise
Stout JR. Effects of beta-alanine supplementation and induced adaptive response. Therefore, it was recommend-
high-intensity interval training on endurance performance ed that when designing the periodized training plan, it is
and body composition in men; a double-blind trial. Journal
of the International Society of Sports Nutrition 6:5. 2009.
4
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
fi tness frontlines
Strength Training to Failure Does not
important to separate bouts of sprint and resistance training in order to
maximize the training adaptations of both modalities. Maximize Performance Gains
When working with combined training methods the potential for inter-
Coff ey VG, Jemiolo B, Edge J, Garnham AP, Trappe SW, and Hawley JA. Ef- ference between the training interventions can create a programming
fect of consecutive repeated sprint and resistance exercise bouts on acute problem for both the coach and athlete. It is likely that the residual fa-
adaptive responses in human skeletal muscle. Am J Physiol Regul Integr tigue developed by one training intervention can result in a reduction in
Comp Physiol 297:R1,441 – 1,451. 2009. the adaptive response to other training activities depending upon when
and how they are employed. Recently, researchers from Spain examined
Does a Combination of Simulated the eff ects of a periodized combined resistance and endurance training
program on rowing performance. Specifi cally, 43 trained rowers partici-
Altitude Training and Actual Altitude
pated in eight weeks of training in which 14 rowers were placed into a four
Exposure Result in Improvements in
exercise training to failure (4ETF) intervention which includes the bench
Endurance Performance?
press, seated cable row, lat pull down, and power clean. Fifteen rowers
The concept of living at high altitude and training at lower altitudes has were placed into a four exercise not training to failure (4ENTF) program
been recommended by many coaches and sports scientists. Few studies which also includes the bench press, seated cable row, lat pull down, and
have examined the eff ects of regular training, simulated altitude exposure, power clean. Six rowers performed a two exercise not to failure (2ENTF)
and real altitude training on endurance performance. Recently, research- program with the bench press and seated cable row. Eight rowers were
ers from Australia examined the eff ects of an extended live-high, train-low placed in a control group that did no resistance training. All subjects per-
(LHTL) training method. The research simulated altitude exposures com- formed the endurance training program. Prior to and after eight weeks of
bined with periodic training camps performed at moderate altitude on training, each subject was assessed for maximal strength, maximal power
middle-distance running performance. Seven elite distance runners were output during a prone bench press pull, average power output during a
recruited for this study in which they spent 44±7 nights for a total of 392 20-minute all-out rowing test, and 10 maximal stroke power output. The
± 67hr at a simulated altitude of 2,846 ± 32m. This protocol required them group that performed 4ENTF experienced the greatest gains in mus-
to spend fi ve nights a week, or nine hours a night, in a normobaric hypoxic cular strength (+4.6%), power output (+6.4%) in the bench press when
chamber with nitrogen enrichment and two nights per week at ambient compared to the 4ETF (strength = +2.1%, power = -1.2%) and the 2ENTF
altitude (600m). During this time period, all training was performed at nor- (strength = +0.06%; power = -0.06%). Both the 2ENTF and 4ENTF groups
moxia (600m). Training consisted of 10 – 14 running sessions and 2 – 3 gym resulted in signifi cant increases in the 10 stroke maximal power output
sessions per week. Additionally, the runners participated in four 7 – 10 day (+3.6% and +5%) and 20-minute all-out row test power output (+7.6% and
training camps at moderate altitude (1,700 – 2,200m). During these camps, +9%) when compared to the 4ETF training intervention. Based upon these
interval training sessions were performed three times per week at an alti- results, it is recommended that performing resistance training to failure
tude of 1,000m. Races were monitored over three months, with specifi c when combined with other training modalities will result in a reduction in
races completed 5 – 14 days after each training camp. There was a 1.9% in- performance gains. Therefore, when designing a periodized training plan,
crease in performance after the combination of the altitude interventions sets to failure should be avoided in favor of performing resistance training
as compared to pre-testing values. Based upon these results, the research- not to failure. 
ers suggested middle-distance runners can use a combination of simulat-
ed and natural altitude exposure to stimulate performance enhancements. Izquierdo-Gabarren M, Gonzalez De Txabarri Exposito R, Garcia-Pallares J,
Sanchez-Medina L, Saez De Villarreal E S, and Izquierdo M. Concurrent en-
Saunders PU, Telford RD, Pyne DD, Gore CJ, and Hahn AG. Improved durance and strength training not to failure optimizes performance gains.
race performance in elite middle-distance runners after cumulative altitude Medicine & Science in Sports & Exercise (Published Ahead of Print).
exposure. Int J Sports Physiol Perform 4:134 – 138. 2009.
5
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
in the gym
Kyle Brown, CSCS
about the
AUTHOR The Push-Up: The Ultimate
Kyle Brown is a health
Foundational Movement
and fi tness expert
whose portfolio
includes everything
from leading Probably the most universal fi tness movement, regardless The major caveat when performing a push-up of any kind
workshops for Fortune of one’s sport, goals, or gender, is the push-up. The term is to ensure you are not endangering your lower back or
500 companies and push-up has actually been used since 1905 (1). Push-ups your shoulders. Ensure you maintain a solid core when
publishing nutrition have been used for building muscle, all-around fi tness, performing any type of push-up as well as monitor your
articles in top-ranked upper-body fi tness testing, as a measure of strength, and range of motion at your shoulder joint as to not put too
fi tness journals, to as a means of punishment. Most people think that a push- much force on or impinge your shoulder. A good rule of
training celebrity up is solely a chest movement. Yet, while the chest is al- thumb is to not go any deeper than 90 degrees at your
clientele—from pro ways the primary mover, a push-up can be modifi ed in a elbow. This means if you have shorter arms your chest will
athletes to CEOs variety of ways to achieve total body fi tness. end up closer to the fl oor and vice versa.
to multiplatinum
recording artists. Kyle’s The defi nition of the term push-up is “an exercise in which Below is a sample conditioning push-up workout that is
unique approach to a person, keeping a prone position with the hands palms far from the traditional push-up. 
health and fi tness down under the shoulders, the balls of the feet on the
emphasizes nutrition ground, and the back straight, pushes the body up and References
and supplementation lets it down by an alternate straightening and bending
as the foundation for of the arms (1). Yet that is only the foundation of a push- 1. Random House Unabridged Dictionary, Random House
optimal wellness. After up. A push-up is the most versatile movement in the gym (2006). “Push-up”. Dictionary.com. Retrieved July 6, 2007.
playing water polo and can be modifi ed by changing the pace, hand position,
for Indiana University, lower body involvement, and more.
as well as in London,
Kyle became involved Table 1.
in bodybuilding and Movement Weight Sets Reps Notes
fi tness for sport-
Push-Up Into T Bodyweight 2 20 push-ups, 1. Lower your body into a push-up. 2. As you press
specifi c training. Kyle
Into Push-Up (You can 5 Ts each up from the floor, lean your bodyweight onto your
is the creator and Chief
Into Tuck scale up side, tucks left hand and bring your right hand up from floor into
Operating Offi cer for
the intensity each side T-Position. Your body should be lined from hand to
FIT 365—Complete
Nutritional Shake by using shoulder to the ground. 3. Return back to push-up
(www.fi t365.com). dumbbells.) position and repeat on the right side. 4. Complete
another push-up and tuck your left knee ino your chest
and back into push-up position. 5. Repeat with your
right knee then continue into the next repetition.
Bosu Push-Up Bosu Ball 2 15 1. Complete a push-up while holding a Bosu Ball (ball
into Burpee side down). 2. Jump your feet forward and press the
into Bosu Bosu Ball overhead. 3. Drop the Bosu down to the
Shoulder Press floor (ball side down) and jump your feet backwards
into push-up position.
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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
in the gym The Push-Up: The Ultimate Foundational Movement
Table 1. (continued)
Movement Weight Sets Reps Notes
Resistance Bodyweight 2 15 1. Line up in push-up position but with your top of the ball between your ankles and
Ball Push-Up thighs. (The further down your legs are on the ball the mor difficult the movement).
Into Pike 2. Drop down into the push-up and as you press up, flex your hips as you lift into
an inverted angle. 3. Extend your hips as you drop back down into the next push-up
repetition.
Speed Bodyweight 2 Maximum in 1. Line up in the push-up position. 2. As you lower your body, bring your right knee up
Spiderman 30 seconds outside your body up to your right elbow. 3. Repeat with your left knee.
Push-Ups
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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
feature
conditioning fundamentals
Warm-Ups Under
the Microscope
Richard Scrivener, MSc, CSCS
about the Warm-up stage 1: Mobilization
The humble warm-up is an essential component of any
AUTHOR
exercise regime, whether it is a 20-minute light workout Duration 1 –5 minutes
or a more intense session lasting three hours. However, do Imagine you’ve been at work all day and have just left,
Richard Scrivener
we really know how to optimally prepare our bodies for hopped into your car and driven to the gym or park. You
currently resides in
exercise? This article attempts to answer that very ques- plan to do some weight training and running. Upon ar-
London, UK, where
tion. By investing some time in preparing the body and riving at the gym, how do you feel? I would expect the
he works as a Health,
mind for what is to come, you’ll gain the tools to maximize answer would be stiff , sluggish and a little tight. My next
Fitness and Nutrition
your performance and of course your training outcomes. question is do you feel it appropriate to jump straight
Lecturer for Premier
Training International. onto the treadmill or rowing machine to begin warming
Richard has During my time as a health and fi tness professional, work- up? I would argue no. Jogging immediately, for example,
previously worked as ing with a variety of individuals from elite-level world would require you to “open up” at various joints across
a Premiership Rugby cup winning athletes to sedentary out-of-shape folk, the the body causing muscles to stretch and contract. Joints
Union Strength and workouts each and every one of them have completed all would begin to absorb forces as you land and impact
Conditioning Coach began with the same approach—the warm-up. Of course, upon the running machine or ground, somewhere in the
and holds the NSCA’s
they would not all be expected to prepare for physical region of 2 – 3 times the runner’s body weight (7). This
CSCS credential. He
activity in the same way so I follow the rule of SAID (Spe- is quite a lot of stress for the body to contend with. My
previously studied
cifi c Adaptations to Imposed Demands). In a nutshell, this solution to this would be to have my clients and athletes
at Brunel University
means I have tailored all of my client’s warm-ups to be “warm up for the warm-up.” By this I mean, mobilization,
gaining an MSc in
specifi c to a) their level of conditioning and fi tness, and which is the measure of combating that previously noted
High Performance
b) the main workout they will complete. So in this respect, joint stiff ness and muscle tightness. Mobilization exercis-
Physiology and Human
you want to plan the warm-up after planning your main es would consist of gently and progressively moving each
Performance.
session because how can you prepare, if you don’t know major joint in the body through their available range of
what you’re preparing for? movement, as shown in Table 2.
An important fi rst question to address is of course the Completing each of these for a mere 5 – 10 seconds per
purpose of the warm-up. This can be answered from two movement will serve to gently increase the temperature
perspectives: physiologically (changes inside the body) of all the soft tissues in the body such as muscles, ten-
and psychologically (thought processes). As we explore dons, ligaments and fascia (9). Furthermore, you begin
how to build the optimal warm-up below, we’ll see how to improve your proprioception, a term used to describe
the physiological and psychological preparation unfolds. joint position and awareness (2). If you are going to be
Some thought should precede the main body of your lifting weights, competing in a particular sport or simply
workout (which energy systems to challenge, what ex- taking a gentle jog, knowing how to control your body
ercises to include, how many sets and reps to use etc.), movements and being able to react to any disturbances
the warm-up too, should be structured and considered. It to balance is critical for optimal performance and reduc-
needn’t take up too much of your total workout time (see ing the risk of injury (7).
Table 1), and of course each warm-up will vary in its con-
tent and exact timings depending on the main session to
follow. By following the proposed warm-up structure be-
low, you will optimally prepare your body and mind and
allow for a great workout to be achieved.
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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
Warm-Ups Under the Microscope
Warm-Up Stage 2:
eter of the blood vessels (vasodilation) carrying the tension in hypertonic or overactive muscles
Pulse-Raise
oxygen rich blood and also speeds the rate at that might otherwise impair performance.
Duration 3 – 10 minutes
which the brain instructs muscles to work (ner-
You are now ready to move on to what most vous impulses). This allows your movements to Rhythmical or active movements that take all of
people would probably consider a traditional be more precise, particularly important if you the major joints through a full range of move-
warm-up. This involves attempting to switch on have a very dynamic main session planned (6). ment are initiated by the nervous system. This
your body’s physiological and energy producing During the pulse-raise you should also have time approach will actually assist with the “rehearsal
systems, and it makes sense to do this before to tune your thoughts in to the main session, eff ect” of the various movements to come; in-
you begin your main session rather than at the so you can begin to mentally rehearse some of deed, some experts suggest activating the ner-
beginning. To achieve intensity conducive to an the anticipated movements, or consider how it vous system is the most important part of the
appropriate pulse raise, you could monitor your would feel to achieve any goals you have set for warm-up (5). For example, the combination
heart rate, however an additional tool named the yourself in this workout. stretch shown below called a “squat and swing”
RPE scale (Rating of Perceived Exertion) serves as will prepare you for all squat-type movements
a useful guide and correlates to aerobic exercise Warm-Up Stage 3: and all exercises where the arms are in an over-
intensity (3) (see Table 3). A value of 12 –13 on head position. To take this concept slightly fur-
Dynamic Stretch and
the RPE scale is deemed an appropriate intensity ther, we are eff ectively “downloading” the cor-
Movement-Based
to aim for. What might help to guide your eff orts rect movements to be used. Just like a computer,
Flexibility
here is to speak to the person next to you. If you we have several patterns of movement that we
Duration 2 – 10 minutes
can just about hold a conversation then you’re store and use as required, known as “generalized
probably working at the correct level of exertion The purpose of this stage of your warm-up is motor programs,” (11). Again, just like a com-
for your pulse-raise. to actively stretch your muscles and take them puter, when you fi rst open a program, it takes a
to the lengths they will experience in the main few seconds to download your document. After
A slight caveat with this part of your warm-up session. The emphasis here is on “active” or “dy- you have done this once and the main program
relates to the earlier discussion of specifi city. If namic” stretching where you are continuously is open, subsequent documents can be opened
your main workout is going to be a high inten- moving. Commonly you see many individuals more quickly. The same applies with our move-
sity/anaerobic-based session, you should fi nish holding various stretch poses for several sec- ments. Having downloaded the primary move-
the pulse-raise at an intensity that just about onds, known as “static” stretching. Current think- ment patterns available to us we can more ef-
matches the intended intensity of your main ing now suggests this may not be as appropriate fectively utilize these once the main session is
session. For example, it would not make sense in preparing for exercise as once thought, and under way. Therefore, try including the dynamic
to take a gentle stroll and then move onto re- although many health and fi tness authorities stretch moves from Table 5 in your next training
peated sprint exercises; the body would not be still promote static stretching as part of a warm- session to download all of the movement pat-
adequately prepared for this. Table 4 provides up, you may actually be harming your potential terns you require. Complete 5 – 10 repetitions
some suggestions on suitable pulse raise modal- for optimal performance in the main session to of each.
ities, and if you follow Figure 1 when conducting come (1). Some evidence suggests that static
this part of your warm-up, you won’t go wrong. stretching prior to athletic performance does Having the confi dence that your body has now
It outlines how you should develop and progress not reduce the risk of injury either, and may ac- experienced all the movements it will encounter
your exertion levels. tually reduce power output and therefore per- should instil the belief that you can push your-
formance (10, 13). Also, consider the quadriceps self to perform at the planned intensities with-
In addition to the aforementioned physiological thigh stretch shown below in Figure 2. Holding out holding back or risking injury.
benefi ts, the pulse-raise also serves to increase numerous stretches like this for several seconds
body temperature and thus the elasticity of the each will not only use up much of your valuable Warm-Up Stage 4:
soft tissues. This is important for one obvious workout time, but as you are remaining station-
Movement Practice
reason; the prevention of injury. If a muscle and ary for a prolonged period, all of those desirable
Duration 2 – 10 minutes
tendon can elongate when subjected to loading, physiological changes such as increased body
it won’t snap, plus it will store and release energy temperature will begin to subside. However, that The fi nal phase of your warm-up should con-
back to the exerciser making the workout more is not to say static stretching does not have a sist of the same movements to be performed in
energy effi cient (4). Increased body temperature place in our warm-ups, as they can be very useful your workout, but completed at a slightly lower
serves other functions too; it increases the diam- within a correctional exercise session to reduce intensity and velocity. This strategy not only en-
9
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
Warm-Ups Under the Microscope
References
sures you have fully downloaded the necessary 9. Safran M, Garrett W, Seaber A, Glisson R,
motor-programs as discussed, but also allows 1. American College of Sports Medicine. ACSM’s Ribbeck B. The role of warm-up in muscular
your nervous system to coordinate all of the guidelines for exercise testing and prescription. injury prevention. The American Journal of Sports
muscles that will work in a given exercise (syn- (6th ed.). Philadelphia, Lippincott Williams & Medicine. 16(2):123 – 129. 1988.
chronisation). Smooth and coordinated move- Wilkins. 2000.
ments rely upon the correct muscles working at 10. Samuel M, Holcomb W, Guadagnoli M,
the correct times, in the correct sequence and 2. Baechle TR, and Earle RW. Essentials of Rubley M, and Wallmann H. Acute effects of
with the correct amount of force and velocity. strength training and conditioning (2nd ed.). static and ballistic stretching on measures of
If it has not become clear already, our bodies Champaign, Il: Human Kinetics. 2000. strength and power. The Journal of Strength
move in many directions or “planes of move- and Conditioning Research. 22(5):1,422 – 1,428.
ment.” Therefore, we need to be prepared for 3. Chen M, Fan X, and Moe S. Criterion-related 2008.
this. For example, if you plan to perform the ex- validity of the Borg ratings of perceived exertion
ercises shown in Table 6, within your workout, scale in healthy individuals: a meta-analysis. 11. Schmidt R, and Lee, D. Motor Control and
you should actually warm up by completing 5 – Journal of Sport Sciences. 20(11):873 – 899. Learning: a Behavioral Emphasis. (4th ed.).
10 repetitions of each movement as shown. This 2002. Champaign, Il: Human Kinetics. 1999.
will confer a further psychological advantage in
focusing your attention on the exercise to come 4. Fletcher I, and Jones B. The effect of different 12. Sweet S, and Hagerman P. Warm-up or no
and allowing rehearsal of the desired technique warm-up stretch protocols on 20 meter sprint warm-up. Strength and Conditioning Journal.
(12). These could be performed in a circuit at the performance in trained rugby union players. 23(6):36. 2001.
beginning of the main session or before each Journal of Strength and Conditioning Research.
particular exercise. When it comes to adding any 18(4):885 – 888. 2004. 13. Thacker S, Gilchrist J, Stroup D, and Kimsey
additional weights or performing these exer- JR C. The impact of stretching on sports injury
cises at speed, you will have improved levels of 5. Gambetta V. Athletic development-the art risk: A systematic review of the literature.
muscular control, balance and force production. and science of functional sports conditioning. Medicine in Science and Sports and Exercise.
With this is mind, you’ll be assured that you have Champaign, Il: Human Kinetics. 2007. 36(3):371 – 378. 2004.
given yourself every opportunity to perform at
your best, whether you are a competitive athlete 6. Hedrick A. Physiological responses to warm-
or a new gym member. up. Strength and Conditioning Journal. 14(5):25
– 27.
So there you have it, your guide to the optimal
warm-up. Use this step-by-step plan in prepara- 7. Myer G, Ford K, and Hewett T. Rationale and
tion for all of your workouts. Adjust it as you feel clinical techniques for anterior cruciate ligament
suitable. For example, if you are short on time, injury prevention among female athletes. Journal
decrease the number of repetitions you per- of Athletic Training. 39(4):352 – 364. 2004.
form in your mobility and dynamic stretching or
drop one or two of the preparatory movements. 8. Nilsson J, and Thorstensson A. Ground
Once you get confi dent with this structure, be reaction forces at different speeds of human
inventive and come up with your own mobility walking and running. Acta Physiologica
exercises and dynamic stretches. By having an Scandinavica. 136(2):217 – 27. 1989.
appreciation that if the body can move there, it
can be trained there too, optimizing your prepa-
ration to match the specifi city of these move-
ments should be encouraged. Sometimes the
moves presented may raise a few eyebrows, but
be confi dent in the fact that what you are doing
has all the physiological and psychological ben-
efi ts discussed. 
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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1