Upload
wes-geary
View
215
Download
0
Embed Size (px)
Citation preview
7/29/2019 Scr March 2012 Extract1
1/11
MARCH2012
7/29/2019 Scr March 2012 Extract1
2/11
INTRODUCTION
BretContrerassays
Hireaders!WelcometothefirsteditionofourStrength
and Conditioning Research review service. Im very
excited about this project as I believe it fills a muchneededgapintheindustry.Ratherthantalkaboutwhat
Ilearnedthismonth,Imgoingtotaketheopportunity
toreflectonevidence-baseddecisionmaking.
ThoughIdelveheavilyintotheresearchthesedays,at
heartImalifterandastrengthcoach/personaltrainer.
Im a very curious and intrigued individual when it
comestosportsscience,butattheendofthedayweall
need to be practical and confident in our decision-
makingabilities.
Ivenoticedanalarmingtrendintheonlinestrengthandconditioningindustryasoflate-Ivebeenseeingmore
and more coaches dissing research. This is utterly
reprehensible to me. Perhaps this mind-set has
emerged on account of the hundreds of arm-chair
expertswhogiveresearchersabadname.
ThewayIseeit,ifyoutakeanycoachwhohastonsof
inthetrenchestrainingexperience,andyoubringhim
up to speedwith the research, itwillmake him even
moreeffectiveatwhathedoes.Anycoachwhodoesnt
realize this clearly hasnt spent time studying.
Considering the surmounting science in the fields ofStrength and Conditioning, Biomechanics, Physiology,
and Physical Therapy, were learning at a faster rate
thaneverbefore,anditshighlyimportanttostayup-to-
date.
Being evidence-based doesnt mean to ignore your
own experiences, anecdotes, or practical findings. It
doesnt mean you should hit the books and abandon
yourtrainingandpractice.Itdoesntmeanyoushould
be that fool who quotes some obscure study while
dismissing the experiences and opinionsof all the top
athletes and professionals. Last, it most certainlydoesntmeanyoushouldeverabandoncommonsense.
To me, being evidence-based simply means that
youre the type who considers and weighs all of the
available evidence and understands the quality and
limitationofeachpieceofevidence.
An evidence-based practitioner is curious and open-
minded, but skeptical. He questions everything. He
valueswhatthe experts know,he learns thetradition,
he understands the scientific theory, he attempts to
studytheentirebodyofknowledgebeforeformulating
anopinionorhypothesis,heexperiments,andhevaluesthescientificmethod.He realizes thatall researchhas
limitations, that all researchers have biases, and that
some typesof researcharebetter thanothers. But he
understands that controlled studies are superior to
anecdotes, logical thinking, expert opinion, intuition,
andtrialanderror.Heknowsthatthemorespecificthe
study,thebetter,andthatwhathebelievestodaywill
likelybemuchdifferenteachyearasthefieldadvances.
Ihighlyrecommendthatyoufindthetimetoreadthe
followingthreearticles:
1. A Scientific Approach to Fitness: Applying theHierarchyofKnowledgeBradSchoenfeld
2. Evidence-BasedCoachingSamLeahey3. WhyWeNeedanEvidence-BasedApproachinthe
FitnessFieldAnoopBalachandran
Hopefullythesearticleswillimpressuponyouthevalue
oftheresearchprocess.Ivebeenstudyinglikecrazyforthe past year and at the risk of soundingcocky, I can
nowpickapartnearlyallofthearticlesandvideosIsee
online.Mostexpertsareincredibleatofferingstrong
opinions,buttheyusuallylackscientificunderstanding.
Iwillwarn youthatbeingwell-versed inthe literature
and becoming scientific doesnt happen overnight.
You have to work at it. I cant begin to tell you how
much more intelligent I am after one solid year of
studyingmy butt off, and Id like for you to sharemy
experience. I would like for you to subscribe to our
research review for an entire year, Id like for you tocarefullyreadourpublicationeachmonth,andafterthe
yearisoverImcertainthatyoullbeveryproudofthe
knowledge youve gained, and youll be much more
confidentinyourunderstandingofsportsscience.
Astimegoeson,Iwouldlikeforyoutostartpondering
thevarioushot-topicsinourindustryandbegintotryto
figure out how you couldgo aboutsolvingthem(as if
youwerearesearcher).Thesportsscientisthasvarious
tools at his disposal, such as force plates,
electromyography, motion capture, goniometers,
accelerometers,linearpositiontransducers,GPS,timinglights, radar, tape measurers, dynamometers,
ultrasound,MRI,forcetreadmills,andofcoursestrength
training equipment. He can use these tools to
investigate claims made by strength coaches or ideas
that were sparked from reading the works of other
researchers. He does this to refute or support
hypotheses, which leads to more questions and
subsequentstudies.Thisisthewayourfieldadvances.
Its time that researchersand practitioners are on the
samepage.Weneedtobridgethegapbetweenthelab
and the field. Hopefully this service will help.
Knowledgeispower!
7/29/2019 Scr March 2012 Extract1
3/11
INTRODUCTIONcontinued
ChrisBeardsleysays
Hi, and welcome to the first edition of our monthly
StrengthandConditioningResearchpublication.Were
starting off as we mean to go on in this issue. Itsabsolutelycrammedfullofgreatresearchandwehada
great timewriting it. I hope you enjoy reading it as
much.
TheressomuchinherethatIwanttotalkaboutandwe
onlyhaveafewshortlineshereintheintroductionto
skimthesurface.Letmepickoutafewofthehighlights
formeasastrengthathleteandasapersonaltrainer.
Asastrengthathlete
Asastrengthathlete,thestudyIwasmostinterestedin
was Strength and neuromuscular adaptation following
one, four, and eight sets of high intensity resistance
exercise (page 7), inwhich the researchers concluded
that high training volumes are to be preferred over
lower or even medium volumes in order to develop
strength.
However, Iwasalso excited toreadaboutthe training
habitsofinternationalstandardpowerlifters.Inastudy
called Contemporary Training Practices in Elite British
Powerlifters(page11),itwasrevealedthat69%ofthe
powerlifters polled usedOlympic lifts or derivatives of
the Olympics lifts, such as cleans and pulls, in their
training.
Andstillonthetopicofpowerlifting,itwasgreattoread
a support of the practice of inhaling before lifts in
Musculoskeletal myths (page 48). After all, in nearly
everygym (and certainly when I trained asa personal
trainer), people are encouraged to breathe out with
exertion and told that powerlifters are an accident
waiting to happen! (Powerlifters and Olympic
weightlifters are taught toinhalepriorto the squatin
orderto increase intra-abdominal pressure inorderto
protect thespine.) However, recent researchsuggests
that even when there is good abdominal strength,
unless there is proper coordination between the
abdominalsandthediaphragm,spinalinstabilitywillbe
presentduringchallengingactivities.Sothepowerlifters
andOlympiclifterswererightallalong!
Iwasgratifiedtonotethatlow-levelgluteexercisesas
part of a warm-up caused increased glute activation
duringtraining,asfoundinLowLoadExercisesTargeting
the Gluteal Muscle Group Acutely Enhance Explosive
PowerOutputinEliteAthletes(page14).Iamabigfanof using glute exercises in my own training and have
found them to be significant in creating stability,
particularlyinmysquat.
I was intrigued to read in Effects of Unilateral and
Bilateral Lower-Body Resistance Exercise on Muscle
Activity and Testosterone Responses (page 19) that
unilateralsquatsappeartobeasefficaciousasbilateral
squatsatraisingtestosteronefollowingaworkout.Ihad
previously read how some Russian weightlifters had
made good use of additional workouts comprising
loadedstep-upsandsimilarsingle-legliftsbuthadnever
beenconvinced.Imaynowconsiderputtingtheminto
myroutines.
Asapersonaltrainer
Asapersonaltrainer,Ienjoyedlearningfromthestudy
Kinematic Analysis of Hip and Knee Angles during
Landing after Imagery in Females (page 13) howimagerycan beusedas a coachingstrategy tocorrect
faultymovementpatterns. Itwasinstructiveto seein
black and white how coaching cues can have zero
impactonperformancewithoutimagery.Manypeople
wouldregardimageryasfluffbutthisstudyshowsthat
ithasmuchgreaterimpactthanverbalcues.
IwasalsopleasedtoreadinKettlebellswing,snatchand
bottoms-up carry: Back and hip muscle activation,
motion, and low back loads (page 34) that the
researchers concludethatthe kettlebellswing appears
toresultinuniquecompressionandshearloadratiosinthelumbarspine.Thisuniqueratioexplainswhymany
people find the kettlebell swing to be particularly
irritatingto the lowerback,whenallelsecanbedone
painfree.Ihavecertainlyseenthisinmanypeople.
And ona completely different note, I enjoyed reading
Physically active men show better semen parameters
andhormone valuesthansedentarymen(page37). It
showed that prospective fathers would be advised to
include a level ofmoderate-hardphysicalactivity (c.1
hour,3 timesperweek)to give theirpartnerthebest
chanceofconceiving.Itsgoodtoknowthatstayingfithasmanydifferentbenefits!
ThatsallIvegotspacetotalkaboutthismonthbutIm
alreadylookingforwardtonextmonthsstudies.Weve
gotagreatline-upforyouagainandtherellbeplentyof
eye-openinginformationforyoutouseinyourtraining
oryourbusiness.
Untilnexttimeenjoythereviews.
7/29/2019 Scr March 2012 Extract1
4/11
CONTENTS PAGE
SECTION1:STRENGTHANDCONDITIONING
EffectofCoreStrengthontheMeasureofPowerintheExtremities 2
Effectofrangeofmotiononmusclestrengthandthickness 3
Ispowertrainingorconventionalresistancetrainingbetterforfunctioninelderlypersons?Ameta-analysis 4Latespecializationthekeytosuccessincentimeters,grams,orseconds(CGS)sports 5
Relationshipsbetweennationalfootballleaguecombineperformancemeasures 6
Strengthandneuromuscularadaptationfollowingone,four,andeightsetsofhighintensityresistanceexercise 7
Theeffectivenessofresistedmovementtrainingonsprintingandjumpingperformance 8
TheEffectsofTreadmill SprintTrainingandResistanceTrainingonMaximalRunningVelocityandPower 9
Acomparisonoftheeffectsof6weeksoftraditionalresistancetraining,plyometrictrainingandcomplextraining 10
ContemporaryTrainingPracticesinEliteBritishPowerlifters 11
Effectofresistancetrainingregimensontreadmillrunningandneuromuscularperformanceinrunners 12
KinematicAnalysisofHipandKneeAnglesduringLandingafterImageryinFemales 13
LowLoadExercisesTargetingtheGlutealMuscleGroupAcutelyEnhanceExplosivePowerOutputinEliteAthletes 14
PositionalRelationshipsBetweenVariousSprintandJumpAbil it ies inEliteAmericanFootballPlayers 15
Theeffectsofplyometrictrainingonsprintperformanceameta-analysis 16
SECTION2:BIOMECHANICS
CorsethypothesisrebuttedTransversusabdominisdoesnotco-contractinunisonpriortorapidarmmovements 18
EffectsofUnilateralandBilateralLower-BodyResistanceExerciseonMuscleActivityandTestosteroneResponses 19
Kinematicchangesusingweightliftingshoesonbarbellbacksquat 20
Morphologicalandmechanicalpropertiesofmuscleandtendoninhighlytrainedsprinters 21
Realityaboutmigrationofthenucleuspulposuswithintheintervertebraldiscwithchangingpostures 22
Heelheightaffectslowerextremityfrontalplanejointmomentsduringwalking 23
WalkingonHighHeelsChangesMuscleActivityandtheDynamicsofHumanWalkingSignificantly 24
Whatistheroleoftitininactivemuscle? 25
Abdominalmuscleactivationchangesifthepurposeistocontrolpelvismotionorthoraxmotion 26
CalfStretchinginNon-WeightBearingVersusWeightBearing 27
Cellphoneschangethewaywewalk 28
Directionspecificrecruitmentofrotatorcuffmusclesduringbenchpressandrow 29
EffectofAcuteStaticStretchonMaximalMusclePerformance:ASystematicReview 30
Effectsofplyometrictrainingonpassivestiffnessofgastrocnemii 31
EffectsofthepulloverexerciseonthepectoralismajorandlatissimusdorsimusclesasevaluatedbyEMG 32
HowNeuronsMakeUsJump:theNeuralControlofStretch-ShorteningCycleMovements 33
Kettlebellswing,snatchandbottoms-upcarry:Backandhipmuscleactivation,motion,andlowbackloads 34
SECTION3:PHYSIOLOGY
Insulinsensitivityaftermaximalandenduranceresistancetraining 36
Physicallyactivemenshowbettersemenparametersandhormonevaluesthansedentarymen 37
Unravelingtheneurophysiologyofmusclefatigue 38
Musclefatigue-frommotorunitstoclinicalsymptoms 39
Muscletimeundertensionstimulatesdifferentialmuscleproteinsub-fractionalsyntheticresponsesinmen 40
7/29/2019 Scr March 2012 Extract1
5/11
CONTENTS PAGE
SECTION4:PHYSICALTHERAPY
Assessmentofthedegreeofpelvictiltwithinanormalasymptomaticpopulation 42
Comparisonofhiprotationrangeofmotioninjudoathleteswithandwithouthistoryoflowbackpain 43
FasciaResearch-aNarrativeReview 44FasciaScienceandClinicalApplicationsaClinician-Researcher'sPerspectives 45
HamstringStrainInjuriesareweheadedintherightdirection? 46
Scapularpositioninginunimpairedshoulders,shoulderimpingementsyndrome,andglenohumeralinstability 47
Musculoskeletalmyths 48
TheeffectsofanisometrickneeextensionwithhipadductionexerciseonselectiveVMOmusclestrengthening 49
UsingtheFunctionalMovementScreentoEvaluatetheEffectivenessofTraining 50
7/29/2019 Scr March 2012 Extract1
6/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page1
SECTION1STRENGTHANDCONDITIONING
7/29/2019 Scr March 2012 Extract1
7/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page2
EffectofCoreStrengthontheMeasureofPowerinthe
Extremities, by Shinkle, Nesser, Demchak and
McMannus,JSCR,2012
Background
Apopularviewisthatastrongcorepermitstheoptimaltransfer of forces from the lower body to the upper
body. Power transfer isconsidered important for key
athleticactivities,suchasrunningandjumping.
However,whilethereisgoodevidenceforcorestrength
playingaroleininjuryprevention,thereislesssupport
fortheroleofthecoreinpredictingsportperformance.
Shinkleetal.proposedthatthismightbebecauseofthe
lackof coretesting specificity to athleticperformance.
Popular core tests tend to involve static muscle
contractions for time, which are useful for predictinglow back pain. However, they may be of less use in
predictingathleticperformance,asthisismoredynamic.
Sowhatdidtheresearchersdo?
Basedon theseobservations, Shinkle et al. set out to
developafunctionaltesttoassesstheroleofthecore
anditsimpactonsportperformance,andtodetermine
howwellthecorecantransferforcesfromthelowerto
theupperbody.
To test the core dynamically, the researchers used
seated2.7kgmedicineballthrows,asfollows:
StaticForwardthrow StaticReversethrow StaticLeftandRightthrows DynamicForwardthrow DynamicReversethrow DynamicLeftandRightthrowInaddition,the researchersalsotestedthepush press
for power. This test was used so that they could
correlate the transferofpowerfromthe lower tothe
upperbodywiththevariousmeasuresofdynamiccore
strengthnotedinthemedicineballtests.
Inaddition,thestudyalsomeasured1RMsquat,bench
press, countermovement vertical jump, 40-yard dash
andanagilityrun.
The subjects were 25 National Collegiate Athletic
AssociationDivisionIfootballplayers.
Whathappened?
Severalweakcorrelationswereidentified between the
static medicine ball throws and the performance
variables:
Static reverse throw correlated slightly withcountermovement jump, 40-yard dash and the
agilityrun
Static leftand right throws correlated slightlywithbenchpress,countermovementjump(leftonly),40-
yarddashandagilityrun
Dynamic forward throw correlated with the 1RMsquatand1RMbench
Dynamic left and right correlated withcountermovementjump
Push press correlated moderately well with 1RMsquat, 1RM bench, countermovement jump and
agilityrun
Whatweretheconclusions?
The relationship of the dynamic forward throw to the
1RM squat and bench press was explained by the
individuals ability to provide anterior stability while
resistingforcesofanexternalloadandextremityaction.
Itwasnotedthattheforwardandreversedynamicand
staticthrowsdidnotcorrelatewitheachotherbutthe
static and dynamic lateral throws did correlate. The
researchersconcludedthat thisimpliedthe lateralcoremuscleswereprimarilyresponsible forbothstatic and
dynamicactionsbutthatthiswasnot the casefor the
forwardandreversethrows.
Correlations were identified between the push press
andthestaticanddynamicleftandrightthrowsandthe
staticreversethrow.Thiswasinterpretedassupportfor
theideathatthesymmetryofthelateralaspectsofthe
coreisimportant
Inaddition,astepwiseregressionwasruninanattempt
todeterminewhich dependentvariable(s)bestpredictpushpresspower.Analysisidentified1RMsquatasthe
onlypredictor.
Practicalimplications
Theresearcherssuggestthatthecoreshouldbetrained
dynamically in athletic populations to assist in sports
performanceandthetransferofpowerfromthelower
totheupperbody.
7/29/2019 Scr March 2012 Extract1
8/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page3
Effect of range of motion on muscle strength and
thickness,byRonei,Gomes,Radelli,Botton,Brownand
Bottaro,JSCR,publishedaheadofprint
Background
There has been much debate concerning theeffectivenessof full andpartialrange-of-motion (ROM)
resistancetraining.
In a brief literature review, Ronei etal. conclude that
there is no strong consensus regarding the relative
effectiveness of full and partial ROM training for
strength. More importantly, they note that therehas
beenlittle investigation intothemuscularhypertrophy
thatresultsfromfullandpartialROMtraining.
Sowhatdidtheresearchersdo?
Inconsequenceoftheirobservationsabove,Roneietal.
setouttotestthedifferencesinmuscularhypertrophy
of the elbow flexors in forty young men with no
resistancetrainingexperience.
Theytrainedthemen2-daysaweekfor10weeksusing
aperiodizedtrainingroutinewherethenumbersofsets
increased from 2 to4 over the 10-week period,while
thenumberofrepsdecreasedcorrespondinglyfrom20
downto8.
The researchers assigned the men to one of three
groups,alldoingoneelbowflexionexercise.Onegroup
usedexclusively partialROM,oneexclusively fullROM
andonedidnothing.
Theelbowflexionexercisewasabilateralpreachercurl,
used so that the degree of movement could be
controlledcarefully.ThefullROMwasconsideredtobe
from0to130degreesofflexion,whilethepartialROM
was set sothat theelbowcouldonlymove from50 to
100degreesinthesamecontinuum.
ThepartialROMwascontrolledbytheuseofmetalbars
atthestartandendpointsoftheROM.
Theweightsweresetsothatthesubjectsperformedthe
same number of repetitions in each of the full and
partial ROM groups. Obviously, this meant that the
partial ROMgroup used heavier weights than the full
ROMgroup.
Atthebeginningandendofthestudy,the1RMofallof
thesubjectswastested,aswasthemuscularthickness
oftheir upperarms. The researchersuseda sensitive
ultrasound apparatus to measure the increases in
muscularthickness.
Whathappened?
ThefullROM1RMpreachercurlincreasedby25.7%on
averageforthefullROMgroupand16.0%forthepartial
ROMgroup.Similarly,muscularthicknessincreasedby
9.52% in the full ROM group and and 7.37% in the
partialROMgroup.
The researchers note that this result is interesting, as
thegreaterincreaseinstrengthandmuscularthickness
inthefullROMgroupoverthepartialROMgroupwas
achievedeventhoughtheweightvolumeliftedwas36%
higherinthepartialROMgroup.
Clearly,however, the work done (as measuredby the
amountofweightliftedacertaindistance)wasnot36%
greater andmay have infactbeenless. Thiswas not
commenteduponinthestudy.
Additionally,thepartialROM1RMwasnottested,which
mayhavegivendifferentresultsfromthefull1RM.
Whatweretheconclusions?
The researchers note that full ROM training is better
thanpartial ROM training for developingstrength and
hypertrophyinuntrainedindividuals.
Furthermore,byusingtheirultrasoundapparatus, they
detected significant hypertrophy and they note that
previous studies that noted a delay in hypertrophy in
beginner lifters may have suffered from insensitive
equipment.
Ronei at al. note that their results are different from
those in other studies and observe several possible
reasonsforthis,asfollows:
The subjects used in this study were beginners,whilemanyotherpartial/fullROMstudiesaredone
withathletes
The partial ROM in this study was chosen as thecentralportionofthelift,whichistheeasiestpart,
ratherthanatastickingpoint.Otherstudieshave
chosenharderportionsofthelift,eitheratthetop
orthebottom
Theexerciseusedisanisolationmovementandnotacompoundmovement,suchasthebenchpress,as
is used in other partial/full ROM studies. In
compoundlifts,akeyissueisthetransferfromone
setofmusclestoanother
Practicalimplications
The researchers suggest using full ROM for beginner
lifterstomaximisestrengthandhypertrophy.
7/29/2019 Scr March 2012 Extract1
9/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page4
Is power training or conventional resistance training
betterforfunctioninelderlypersons?Ameta-analysis,
byTschopp,SattlelmeyerandHilfiker,AgeandAgeing,
2011
Background
Tschopp et al. note that in ageing populations,
important determinants of independent mobility are
musclestrengthandpower.
However strength and power are not equal when it
comes to retaining functional status with age. Power
declines earlier and faster than strength and has a
stronger relationship with functional status than
strength.
So the researchersdecided toreview the literature to
see whether power training was more effective thanstrengthatimprovingfunctionalstatusinolderpeople.
Sowhatdidtheresearchersdo?
Theresearchersperformedaliteraturesearchforpower
and strength training in ageing populations. They
definedpowertrainingas trainingwheretheresistance
wasmoderateand thespeedwasas fastas possible
fortheconcentricphase.Theydefinedstrengthtraining
asexerciseswithhighormoderateresistanceandaslow
concentricphase.
As a result of their criteria, the researchers identified
641 studies. For various reasons, 598 of these were
immediately rejected as not relevant and 43 were
analysed.Ofthese43,11studieswereincludedinthe
meta-analysisasrelatingtothespecificissueconcerning
thedifference betweenstrengthand powertraining in
elderly populations. It was noted that most of the
participantsin theincluded studieswereolderpersons
withminorfunctionallimitations.
Mostofthestudiesincludedusedtrainingsessionswith
23 sets of 812 repetitions, 3-times a week over a
periodof8-16weeks,withamaximumof24weeks.As
per thecriteriaset out,the differencebetweenpower
and strength training consisted in the movement
velocity,exceptinonestudywherebothgroupsmoved
asfastaspossiblebutwithadifferentweight.
Regarding the functional outcomes of the training
modalities, seven of the studies directlyevaluatedthe
differential effects of power training versus strength
trainingonfunctionaloutcomes(e.g.chairrisetests,box
stepping,etc.).Inaddition,smallernumbersofstudies
assessed other outcomes, such as self-reported
functionalability,balance,walkingabilityandstrength.
Whatweretheresults?
The following results were noted in the case of each
outcome:
Functional outcomes the researchers note that,followinganalysis,thereisevidenceforonlya smalltomediumeffectonfunctionaloutcomesinfavour
of the power training compared with strength
training.Moreover,theyarekeentonotethatthe
width of the confidence interval indicatesthat the
dataarestillcompatiblewitha small,clinicallynon-
relevanteffectofpowertraining.
Self-reported function the researchers note thatthere is evidence for only a smalleffect of power
training on self-reported functional outcome
compared with conventional strength training.
Again, theynote thatthis resultmightbe clinicallynon-relevant.
Balance the outcomes on balance followed thesame pattern, in that power training was slightly
favouredbutnotbyasignificantamount.
Walkingtheoutcomesonwalkingwereconflicted. Strengthinterestingly,theoutcomesformuscular
strengthwereinfavourofthepowertraining.
Powertheoutcomesforpowerwerealsoinfavourof the power training but not by a significant
interval.
Musclemassand,again,theoutcomesforpowerwerealsoinfavourofthepowertrainingbutnotby
asignificantinterval.
Whatweretheconclusions?
In summary, there was a small-to-medium effect on
most functional outcomes in favour of power training
comparedwithstrengthtraining.
Practicalimplications
Theresearchersnotethatpowertrainingwithmoderate
resistance at a fast velocity seems to be a feasible
method for older persons who are still relatively fit,
althoughsafetyshouldbeaconsideration.
7/29/2019 Scr March 2012 Extract1
10/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page5
Late specialization thekey tosuccess incentimeters,
grams,orseconds(CGS)sports,byMoesch,Elbe,Haube
andWikman,SJM&SS,2011
Background
A key question in the coachingofathletes iswhethersuccess follows early specialization in sports (to the
exclusion of other sports) or later specialization
followingaperiodofdiversificationearlierinlife.
Earlyspecialization
Thisapproachmaintainsthat10,000hoursofdeliberate
practicearerequiredwithinthechosensport,asthereis
a strong, positive relationship between amount of
practice hours and performance. Additionally, the
accumulation of these practice hours must match
sensitive stages of the biological and cognitivedevelopment during childhood and adolescence. An
earlyonsetinagivensportisthereforerecommendedin
ordertoreachexpertperformance.
However,thereisalsoresearchthatsuggeststheresult
of such early specialization can reduce intrinsic
motivationandleadtohigherdropoutandburnout
Earlydiversification
Thepathofearlydiversificationistheorisedtoproduce
resultsinthatitengendersbetterintrinsicmotivationin
the athletes, which pays dividends later their career.
Additionally,thewidevarietyofsport-specificskillsthat
are trained assist in reachingeliteperformance in the
mainsportlateron.Thiswidevarietyofsport-specific
skillsisthoughttobebesttrainedwhileyoung,sothat
themindcanbestassimilatethem.
Moreover,thereissomeevidencethatspecializinglater
can lead to greater cumulative hours spent in the
chosensport.Somestudiesshowthatdespitethelate
start, athletes specializing later stil l managed to
complete more hours than their peers who started
earlier.
Sowhatdidtheresearchersdo?
Theresearchersdecidedtolookataspecificselectionof
sports,basedontheassumptionthatsportswithafocus
on different capabilities are different in their career
developmentandwouldthereforebeexpectedtoshow
differences in the specialization age of the successful
athletes.
Assuming, therefore, that sports sharing similar
structural conditions will lead to similar career paths,theresearchersdecidedtofocusonCGSsports.
CGSsportsarethosethataremeasuredincentimeters,
grams, or seconds and have a high focus on physical
capabilities,with lowerrequirements on technicaland
tacticalfactors.
The researchers hypothesized that the elite athletes
wouldspecializemoreintenselythannear-eliteathletes
fromadolescenceonward,resultingina higheramount
of accumulated practice hours at age 18 and 21. In
addition, they supposed that elite athletes would be
youngerthantheirnear-elitepeerswhentheyenterthe
perfection stage and would spendmore years on the
seniornationalteam.
To test these ideas, they sent out questionnaires to
athletes competing in canoeing, cycling, orienteering,
rowing, sailing, skiing, swimming, track and field,
triathlon and weightlifting. They received 459
responses.
Whathappened?
Thereweresignificantdifferencesintheresponsesfrom
theeliteandnear-eliteathletesinasfollows:
The near-elite athletes accumulated significantlymoretraininghoursasearlyasage9,andcontinue
tocompletemorehoursthroughearlyadolescence
untilage15
However, at age 18, the accumulated amount ofpractice hours for the two groups is roughly thesame
After age 18, the elite athletes complete morehours,showingasignificantdifferencebyage21
Elite athletes state that they pass important stepswithintheircareer (e.g.startingsport,participation
atfirst competition,etc.) ata significantolder age
thanthenear-eliteathletes
Theeliteathletesspendsignificantlyfeweryearsonthe junior national team but more years on the
seniornationalteam
Whataretheconclusions?
Theprinciplethatpracticehoursarecriticalforathletic
success isupheld. However,it alsoappears thatearly
specializationmakes the total practice hours required
more difficult to attain than late specialization.
Whether that time is better spent diversifying is not
possibletosayfromthisstudy.
Practicalimplications
Practicestillmakesperfectbutitmayalsobeusefulto
consider when that practice is done in an athletesdevelopmentalcareer.
7/29/2019 Scr March 2012 Extract1
11/11
StrengthandConditioningResearch MARCH2012
ThisdocumentiscopyrightStrengthandConditioningResearchLimited,2012.BretandChrisbothworkveryhardtobringyouthis
information.Helpustocontinueourworkbynotsharingitwithyourfriends,howevertemptingitmaybe.Thankyou.Page6
Relationshipsbetweennationalfootballleaguecombine
performancemeasures,Robbins,JSCR,2011
Background
The National Football League (NFL) implements a test
batteryatitsannualcombine.Thetestscomprise:
9.1m,18.3mand36.6msprinttimes Verticalandhorizontaljumpmeasures 18.3mshuttleand3-conedrill 102.1kg(225lb)benchpressforrepetitionsHowever, there isstrong reason to suspect that there
aresignificantcorrelationalrelationshipsbetweensprint
ability over short distances, between sprint and jump
abilities, and between sprint ability and change-of-
directionability.
So are the above tests duplicating each other by
measuringthesamequalityseveraltimesover?
Whatdidtheresearcherdo?
Robbinsinvestigatedandanalyseddataonthecombine
tests that was publicly available for players who
attendedtheNFLcombinefrom2005to2009andwere
draftedinthesameyear.
A total of 1,136 players were included in the study,
although all combine draftees did not necessarily
complete all physical testsmaking up the combine so
notallofthetestshave1,136datapoints.
Andwhatweretheresults?
Sprint and sprint the correlations between the9.1m, 18.3m and 36.6m sprint times were nearly
perfect, suggesting that these tests are merely
duplicatingeachother
Sprint and jump the correlations between thelinearsprinttimesandjumpperformancewerelarge
toverylarge
Jumpandjumpthecorrelationbetweenthejumptaskswasverylarge
Change ofdirection thecorrelationbetween thechange-of-directiontestswasnearlyperfect
Bench press the bench press was positivelycorrelated with all running drills and inversely
correlatedwiththejumptests
Sowhatweretheconclusions?
Well,Robinsnotesthattheredoesntappeartobeany
pointindoingmorethanonesprinttestatanydistance,
asthescoreintheonetestwouldpredicttheothertwo
anyway.
Moreover,theredoesntappeartobeanypointindoing
more than one jump test, as the score in one canbe
usedtopredicttheother.
Finally, theredoesnt appear tobe any point indoing
more than one change-of-direction test, because the
scoreintheonecanpredicttheother.
However,therewasnostrongcorrelationbetweenthe
change-of-directiontestsandthesprintandjumptests.
Sosprintabilityand jumping ability cannot beusedto
predictchange-of-directionability.
Interestingly, horizontal jump score was better
correlated with sprint speed than vertical jump score,
which is in conflict with previous research. The
horizontaljumpwasalsobettercorrelatedwithchange-
of-direction ability than the vertical jump. Robbins
suggests that thismay bebecause similarmotor skills
areinvolvedinhorizontaljumpingandsprintingandthat
verticaljumpinginvolvesothermotorskills.
Practicalimplications
Robbinssuggestsswitchingoneofthesprinttestsfora
flying start so that itmeasures top speed rather than
acceleration,asallthreedoatpresent.
RobbinsalsonotesthatirrespectiveoftheNFLcombine,
thehorizontaljumpmaybeabettertestforcoachesto
assess explosive power for sprinting than the vertical
jump.