NSCA’s
Training
JournalPerformance
FeaturesWarm-Ups Under
the MicroscopeRichard Scrivener,
MSc, CSCS
In-Season Training for the High School Athlete
Allen Hedrick, MA, CSCS,*D, FNSCA
ConditioningFundamentals
Issue 9.1Jan / Feb 10
www.nsca-lift.org
NSCA’s Performance Train-ing Journal is a publication of the National Strength and Conditioning Association (NSCA). Articles can be ac-cessed online at www.nsca-lift.org/perform.
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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
about thisPUBLICATION
NSCA’s
Performance Training
Journal
Editorial Offi ce
1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722
Editor Keith Cinea, MA, CSCS,*D,
NSCA-CPT,*Demail: [email protected]
Sponsorship Information Richard Irwinemail: [email protected]
Editorial Review Panel
Scott Cheatham DPT, OCS, ATC, CSCS, NSCA-CPT
Jay Dawes, MS, CSCS,*D,NSCA-CPT,*D, FNSCA
Greg Frounfelter, DPT, ATC, CSCS
Meredith Hale-Griffi n, MS, CSCS
Michael Hartman, PhD, CSCS
Mark S. Kovacs, MEd, CSCS
David Pollitt, CSCS,*D
Matthew Rhea, PhD, CSCS
David Sandler, MS, CSCS,*D
Brian K. Schilling, PhD, CSCS
Mark Stephenson, ATC, CSCS,*D
David J Szymanski, PhD, CSCS
Chad D. Touchberry, MS, CSCS
Randall Walton, CSCS
Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D
2
tab
le o
fC
ON
TE
NT
S
3nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1
departments
8 Warm-Ups Under the MicroscopeRichard Scrivener, MSc, CSCSThis feature article explores the impor-
tance of warm ups prior to beginning a
workout session. The article also offers
advice on how to structure a warm-up
based upon a specifi c workout and offers
descriptions for exercises that may be
used to properly prepare muscles for high-
levels of physical exertion.
In-Season Training for the High School AthleteAllen Hedrick, MA, CSCS,*D, FNSCATake an in-depth look at in-season training
for high school athletes. This article dis-
cusses injury prevention, training guide-
lines, and provides a sample program for
the year-round high school athlete.
conditioning fundamentals
FitnessFrontlinesG. Gregory Haff, PhD, CSCS,*D, FNSCA
The effects of beta-alanine when coupled
with a high-intensity interval training plans
are discussed. Research that exam-
ines the effects and potential benefi t of
combining resistance training with sprint
training is presented as well as the effects
of altitude training on endurance and
performance.
In the GymThe Push-Up: The UltimateFoundational MovementKyle Brown, CSCS
Push-ups are a part of most athletes’
workout regimen. This article delves into
the basics of a push-up and offers sug-
gestions to improve the results an athlete
receives from performing the exercise.
Training TableAcai Berry: Indispensableor Superfl ous?Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D
This article explores the effect Acai berry
has on athletic performance and debunks
the myths associated with the use of this
antioxidant supplement.
Ounce Of PreventionAchieveing Aerobic Fitness in Untrained IndividualsJason Brumitt, MSPT, SCS,
ATC/R, CSCS,*D
Aerobic exercise is defi ned and explained
in this article, which offers advice and
training goals to help individuals achieve
improvements in cardiovascular fi tness.
Mind GamesThe Less Obvious FactorSuzie Tuffey-Riewald, PhD, NSCA-CPTThis article dives into the aspect of mental
stress and its effect on athletic perfor-
mance. Mental characteristics are offered
to help enhance an athlete’s performance
and identify skills that better develop the
skills needed to succeed at a high level of
competition.
18
4
6
21
23
25
G. Gregory Haff, PhD, CSCS, FNSCA
about theAUTHOR
G. Gregory Haff is an
assistant professor
in the Division of
Exercise Physiology at
the Medical School at
West Virginia University
in Morgantown, WV.
He is a member of
the National Strength
and Conditioning
Association’s Board
of Directors. He
is a Fellow of the
National Strength
and Conditioning
Association. Dr.
Haff received the
National Strength
and Conditioning
Association’s Young
Investigator Award
in 2001.
fi tnessfrontlines
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 4
Including Beta-Alanine Supplementation with a High-Intensity Interval Training Plan Magnifies Training Adaptations.High-intensity interval training is a popular training in-
tervention which has been shown to increase maximal
aerobic power and improve high intensity exercise per-
formance. Additionally, this method of training has been
reported to also improve body composition, muscle buff -
ering capacity, and improve fat oxidation. Recently beta-
alanine supplementation has been shown to improve per-
formance, through a delaying of fatigue. Theoretically, the
combination of a beta-alanine supplementation regime
coupled with a high-intensity interval training plan may
result in signifi cantly greater physiological adaptations.
In order to test this possibility researchers from the Uni-
versity of Oklahoma examined the eff ects of beta-alanine
supplementation and high-intensity interval training
across 42 days. A total of thirty-six subjects were divided
into either a placebo or treatment group. The treatment
group consumed 1.5g of beta-alanine plus 15g of dex-
trose powder, while the placebo group consumed 16.5g
of dextrose powder four times per day for the fi rst 21 days.
After the fi rst 21 days, the subjects consumed the treat-
ment or placebo only two times per day. Both groups
participated in a high-intensity interval training program
three days per week which consisted of 5 – 6 bouts of
high-intensity cycling undertaken at a 2:1 work to rest ra-
tio. After the completion of the study, it was determined
that after three weeks of supplementation there were
signifi cant improvements in maximal aerobic power, time
to exhaustion, and total work accomplished in both the
treatment and placebo groups. After the second 3-week
period, only the beta-alanine group expressed signifi cant
improvements in aerobic power, time to exhaustion, and
lean body mass. These results appear to suggest that the
inclusion of beta-alanine with a high-intensity interval
training plan results in greater training adaptations.
Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR,
Lockwood CM, Fukuda DH, Beck TW, Cramer TJ, and
Stout JR. Effects of beta-alanine supplementation and
high-intensity interval training on endurance performance
and body composition in men; a double-blind trial. Journal
of the International Society of Sports Nutrition 6:5. 2009.
Should Sprint Training Bouts be Isolated from Resistance Training Sessions in order to Maximize Resistance Training Induced Adaptations?When preparing athletes for competition, it is likely that
a combination of training methods will be employed,
especially with team sports such as football, basketball,
and soccer. The combination of training methods has
been defi ned as concurrent training. Concurrent training
methods such as combining endurance training and re-
sistance training in close proximity does not optimize the
training outcomes of either modality. Very little research
has examined the molecular responses to combinations
of resistance and sprint training. Since the combination of
sprint and resistance training is generally considered to be
an integral part of the training process, it can be argued
that it is important to understand the molecular responses
stimulated by this type of training. Recently, researchers
from Australia examined the eff ects of combining resis-
tance training and sprint training in order to determine
the compatibility of these types of training. Two training
interventions were employed. The fi rst consisted of a re-
sistance training bout consisting of eight sets of fi ve rep-
etitions at 80% of 1-repetition maximum (1-RM), followed
by 10 sets of 6-second sprint intervals performed at 0.75
N/m torque/kg on a cycle ergometer. The second training
intervention required the subjects to perform the sprint
intervals prior to the resistance training bout. Muscle bi-
opsies were taken at rest, 15 minutes after each bout of
exercise, and three hours after the completion of exercise
to determine the cell signaling and mRNA response. The
results of the study suggested that repeated sprint train-
ing results in acute interference of markers of adaptation
typically seen with resistance training. Specifi cally, sprint
training can stimulate acute suppression of the molecular
processes associated with the maintenance of synthesis
of muscle mass. Additionally, it was noted that these ef-
fects were magnifi ed by sprint training-induced markers
of infl ammation, regardless of the order of training bouts.
Regardless of the training intervention order, it appears
that the sprint training bout exerts the overriding exercise
induced adaptive response. Therefore, it was recommend-
ed that when designing the periodized training plan, it is
fi tness frontlines
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 5
important to separate bouts of sprint and resistance training in order to
maximize the training adaptations of both modalities.
Coff ey VG, Jemiolo B, Edge J, Garnham AP, Trappe SW, and Hawley JA. Ef-
fect of consecutive repeated sprint and resistance exercise bouts on acute
adaptive responses in human skeletal muscle. Am J Physiol Regul Integr
Comp Physiol 297:R1,441 – 1,451. 2009.
Does a Combination of Simulated Altitude Training and Actual Altitude Exposure Result in Improvements in Endurance Performance?The concept of living at high altitude and training at lower altitudes has
been recommended by many coaches and sports scientists. Few studies
have examined the eff ects of regular training, simulated altitude exposure,
and real altitude training on endurance performance. Recently, research-
ers from Australia examined the eff ects of an extended live-high, train-low
(LHTL) training method. The research simulated altitude exposures com-
bined with periodic training camps performed at moderate altitude on
middle-distance running performance. Seven elite distance runners were
recruited for this study in which they spent 44±7 nights for a total of 392
± 67hr at a simulated altitude of 2,846 ± 32m. This protocol required them
to spend fi ve nights a week, or nine hours a night, in a normobaric hypoxic
chamber with nitrogen enrichment and two nights per week at ambient
altitude (600m). During this time period, all training was performed at nor-
moxia (600m). Training consisted of 10 – 14 running sessions and 2 – 3 gym
sessions per week. Additionally, the runners participated in four 7 – 10 day
training camps at moderate altitude (1,700 – 2,200m). During these camps,
interval training sessions were performed three times per week at an alti-
tude of 1,000m. Races were monitored over three months, with specifi c
races completed 5 – 14 days after each training camp. There was a 1.9% in-
crease in performance after the combination of the altitude interventions
as compared to pre-testing values. Based upon these results, the research-
ers suggested middle-distance runners can use a combination of simulat-
ed and natural altitude exposure to stimulate performance enhancements.
Saunders PU, Telford RD, Pyne DD, Gore CJ, and Hahn AG. Improved
race performance in elite middle-distance runners after cumulative altitude
exposure. Int J Sports Physiol Perform 4:134 – 138. 2009.
Strength Training to Failure Does not Maximize Performance GainsWhen working with combined training methods the potential for inter-
ference between the training interventions can create a programming
problem for both the coach and athlete. It is likely that the residual fa-
tigue developed by one training intervention can result in a reduction in
the adaptive response to other training activities depending upon when
and how they are employed. Recently, researchers from Spain examined
the eff ects of a periodized combined resistance and endurance training
program on rowing performance. Specifi cally, 43 trained rowers partici-
pated in eight weeks of training in which 14 rowers were placed into a four
exercise training to failure (4ETF) intervention which includes the bench
press, seated cable row, lat pull down, and power clean. Fifteen rowers
were placed into a four exercise not training to failure (4ENTF) program
which also includes the bench press, seated cable row, lat pull down, and
power clean. Six rowers performed a two exercise not to failure (2ENTF)
program with the bench press and seated cable row. Eight rowers were
placed in a control group that did no resistance training. All subjects per-
formed the endurance training program. Prior to and after eight weeks of
training, each subject was assessed for maximal strength, maximal power
output during a prone bench press pull, average power output during a
20-minute all-out rowing test, and 10 maximal stroke power output. The
group that performed 4ENTF experienced the greatest gains in mus-
cular strength (+4.6%), power output (+6.4%) in the bench press when
compared to the 4ETF (strength = +2.1%, power = -1.2%) and the 2ENTF
(strength = +0.06%; power = -0.06%). Both the 2ENTF and 4ENTF groups
resulted in signifi cant increases in the 10 stroke maximal power output
(+3.6% and +5%) and 20-minute all-out row test power output (+7.6% and
+9%) when compared to the 4ETF training intervention. Based upon these
results, it is recommended that performing resistance training to failure
when combined with other training modalities will result in a reduction in
performance gains. Therefore, when designing a periodized training plan,
sets to failure should be avoided in favor of performing resistance training
not to failure.
Izquierdo-Gabarren M, Gonzalez De Txabarri Exposito R, Garcia-Pallares J,
Sanchez-Medina L, Saez De Villarreal E S, and Izquierdo M. Concurrent en-
durance and strength training not to failure optimizes performance gains.
Medicine & Science in Sports & Exercise (Published Ahead of Print).
Kyle Brown, CSCS
about theAUTHOR
in the gym
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 6
Kyle Brown is a health
and fi tness expert
whose portfolio
includes everything
from leading
workshops for Fortune
500 companies and
publishing nutrition
articles in top-ranked
fi tness journals, to
training celebrity
clientele—from pro
athletes to CEOs
to multiplatinum
recording artists. Kyle’s
unique approach to
health and fi tness
emphasizes nutrition
and supplementation
as the foundation for
optimal wellness. After
playing water polo
for Indiana University,
as well as in London,
Kyle became involved
in bodybuilding and
fi tness for sport-
specifi c training. Kyle
is the creator and Chief
Operating Offi cer for
FIT 365—Complete
Nutritional Shake
(www.fi t365.com).
Probably the most universal fi tness movement, regardless
of one’s sport, goals, or gender, is the push-up. The term
push-up has actually been used since 1905 (1). Push-ups
have been used for building muscle, all-around fi tness,
upper-body fi tness testing, as a measure of strength, and
as a means of punishment. Most people think that a push-
up is solely a chest movement. Yet, while the chest is al-
ways the primary mover, a push-up can be modifi ed in a
variety of ways to achieve total body fi tness.
The defi nition of the term push-up is “an exercise in which
a person, keeping a prone position with the hands palms
down under the shoulders, the balls of the feet on the
ground, and the back straight, pushes the body up and
lets it down by an alternate straightening and bending
of the arms (1). Yet that is only the foundation of a push-
up. A push-up is the most versatile movement in the gym
and can be modifi ed by changing the pace, hand position,
lower body involvement, and more.
The major caveat when performing a push-up of any kind
is to ensure you are not endangering your lower back or
your shoulders. Ensure you maintain a solid core when
performing any type of push-up as well as monitor your
range of motion at your shoulder joint as to not put too
much force on or impinge your shoulder. A good rule of
thumb is to not go any deeper than 90 degrees at your
elbow. This means if you have shorter arms your chest will
end up closer to the fl oor and vice versa.
Below is a sample conditioning push-up workout that is
far from the traditional push-up.
References
1. Random House Unabridged Dictionary, Random House
(2006). “Push-up”. Dictionary.com. Retrieved July 6, 2007.
The Push-Up: The Ultimate Foundational Movement
Table 1.
Movement Weight Sets Reps Notes
Push-Up Into T
Into Push-Up
Into Tuck
Bodyweight
(You can
scale up
the intensity
by using
dumbbells.)
2 20 push-ups,
5 Ts each
side, tucks
each side
1. Lower your body into a push-up. 2. As you press
up from the floor, lean your bodyweight onto your
left hand and bring your right hand up from floor into
T-Position. Your body should be lined from hand to
shoulder to the ground. 3. Return back to push-up
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
into Burpee
into Bosu
Shoulder Press
Bosu Ball 2 15 1. Complete a push-up while holding a Bosu Ball (ball
side down). 2. Jump your feet forward and press the
Bosu Ball overhead. 3. Drop the Bosu down to the
floor (ball side down) and jump your feet backwards
into push-up position.
in the gym
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 7
The Push-Up: The Ultimate Foundational Movement
Table 1. (continued)
Movement Weight Sets Reps Notes
Resistance
Ball Push-Up
Into Pike
Bodyweight 2 15 1. Line up in push-up position but with your top of the ball between your ankles and
thighs. (The further down your legs are on the ball the mor difficult the movement).
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
Spiderman
Push-Ups
Bodyweight 2 Maximum in
30 seconds
1. Line up in the push-up position. 2. As you lower your body, bring your right knee up
outside your body up to your right elbow. 3. Repeat with your left knee.
feature
about theAUTHOR
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 8
conditioning fundamentals
Richard Scrivener
currently resides in
London, UK, where
he works as a Health,
Fitness and Nutrition
Lecturer for Premier
Training International.
Richard has
previously worked as
a Premiership Rugby
Union Strength and
Conditioning Coach
and holds the NSCA’s
CSCS credential. He
previously studied
at Brunel University
gaining an MSc in
High Performance
Physiology and Human
Performance.
Richard Scrivener, MSc, CSCS
Warm-Ups Underthe Microscope
The humble warm-up is an essential component of any
exercise regime, whether it is a 20-minute light workout
or a more intense session lasting three hours. However, do
we really know how to optimally prepare our bodies for
exercise? This article attempts to answer that very ques-
tion. By investing some time in preparing the body and
mind for what is to come, you’ll gain the tools to maximize
your performance and of course your training outcomes.
During my time as a health and fi tness professional, work-
ing with a variety of individuals from elite-level world
cup winning athletes to sedentary out-of-shape folk, the
workouts each and every one of them have completed all
began with the same approach—the warm-up. Of course,
they would not all be expected to prepare for physical
activity in the same way so I follow the rule of SAID (Spe-
cifi c Adaptations to Imposed Demands). In a nutshell, this
means I have tailored all of my client’s warm-ups to be
specifi c to a) their level of conditioning and fi tness, and
b) the main workout they will complete. So in this respect,
you want to plan the warm-up after planning your main
session because how can you prepare, if you don’t know
what you’re preparing for?
An important fi rst question to address is of course the
purpose of the warm-up. This can be answered from two
perspectives: physiologically (changes inside the body)
and psychologically (thought processes). As we explore
how to build the optimal warm-up below, we’ll see how
the physiological and psychological preparation unfolds.
Some thought should precede the main body of your
workout (which energy systems to challenge, what ex-
ercises to include, how many sets and reps to use etc.),
the warm-up too, should be structured and considered. It
needn’t take up too much of your total workout time (see
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.
Warm-up stage 1: MobilizationDuration 1 –5 minutesImagine you’ve been at work all day and have just left,
hopped into your car and driven to the gym or park. You
plan to do some weight training and running. Upon ar-
riving at the gym, how do you feel? I would expect the
answer would be stiff , sluggish and a little tight. My next
question is do you feel it appropriate to jump straight
onto the treadmill or rowing machine to begin warming
up? I would argue no. Jogging immediately, for example,
would require you to “open up” at various joints across
the body causing muscles to stretch and contract. Joints
would begin to absorb forces as you land and impact
upon the running machine or ground, somewhere in the
region of 2 – 3 times the runner’s body weight (7). This
is quite a lot of stress for the body to contend with. My
solution to this would be to have my clients and athletes
“warm up for the warm-up.” By this I mean, mobilization,
which is the measure of combating that previously noted
joint stiff ness and muscle tightness. Mobilization exercis-
es would consist of gently and progressively moving each
major joint in the body through their available range of
movement, as shown in Table 2.
Completing each of these for a mere 5 – 10 seconds per
movement will serve to gently increase the temperature
of all the soft tissues in the body such as muscles, ten-
dons, ligaments and fascia (9). Furthermore, you begin
to improve your proprioception, a term used to describe
joint position and awareness (2). If you are going to be
lifting weights, competing in a particular sport or simply
taking a gentle jog, knowing how to control your body
movements and being able to react to any disturbances
to balance is critical for optimal performance and reduc-
ing the risk of injury (7).
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 9
Warm-Ups Under the Microscope
Warm-Up Stage 2:Pulse-RaiseDuration 3 – 10 minutesYou are now ready to move on to what most
people would probably consider a traditional
warm-up. This involves attempting to switch on
your body’s physiological and energy producing
systems, and it makes sense to do this before
you begin your main session rather than at the
beginning. To achieve intensity conducive to an
appropriate pulse raise, you could monitor your
heart rate, however an additional tool named the
RPE scale (Rating of Perceived Exertion) serves as
a useful guide and correlates to aerobic exercise
intensity (3) (see Table 3). A value of 12 –13 on
the RPE scale is deemed an appropriate intensity
to aim for. What might help to guide your eff orts
here is to speak to the person next to you. If you
can just about hold a conversation then you’re
probably working at the correct level of exertion
for your pulse-raise.
A slight caveat with this part of your warm-up
relates to the earlier discussion of specifi city. If
your main workout is going to be a high inten-
sity/anaerobic-based session, you should fi nish
the pulse-raise at an intensity that just about
matches the intended intensity of your main
session. For example, it would not make sense
to take a gentle stroll and then move onto re-
peated sprint exercises; the body would not be
adequately prepared for this. Table 4 provides
some suggestions on suitable pulse raise modal-
ities, and if you follow Figure 1 when conducting
this part of your warm-up, you won’t go wrong.
It outlines how you should develop and progress
your exertion levels.
In addition to the aforementioned physiological
benefi ts, the pulse-raise also serves to increase
body temperature and thus the elasticity of the
soft tissues. This is important for one obvious
reason; the prevention of injury. If a muscle and
tendon can elongate when subjected to loading,
it won’t snap, plus it will store and release energy
back to the exerciser making the workout more
energy effi cient (4). Increased body temperature
serves other functions too; it increases the diam-
eter of the blood vessels (vasodilation) carrying
oxygen rich blood and also speeds the rate at
which the brain instructs muscles to work (ner-
vous impulses). This allows your movements to
be more precise, particularly important if you
have a very dynamic main session planned (6).
During the pulse-raise you should also have time
to tune your thoughts in to the main session,
so you can begin to mentally rehearse some of
the anticipated movements, or consider how it
would feel to achieve any goals you have set for
yourself in this workout.
Warm-Up Stage 3: Dynamic Stretch and Movement-Based FlexibilityDuration 2 – 10 minutesThe purpose of this stage of your warm-up is
to actively stretch your muscles and take them
to the lengths they will experience in the main
session. The emphasis here is on “active” or “dy-
namic” stretching where you are continuously
moving. Commonly you see many individuals
holding various stretch poses for several sec-
onds, known as “static” stretching. Current think-
ing now suggests this may not be as appropriate
in preparing for exercise as once thought, and
although many health and fi tness authorities
still promote static stretching as part of a warm-
up, you may actually be harming your potential
for optimal performance in the main session to
come (1). Some evidence suggests that static
stretching prior to athletic performance does
not reduce the risk of injury either, and may ac-
tually reduce power output and therefore per-
formance (10, 13). Also, consider the quadriceps
thigh stretch shown below in Figure 2. Holding
numerous stretches like this for several seconds
each will not only use up much of your valuable
workout time, but as you are remaining station-
ary for a prolonged period, all of those desirable
physiological changes such as increased body
temperature will begin to subside. However, that
is not to say static stretching does not have a
place in our warm-ups, as they can be very useful
within a correctional exercise session to reduce
the tension in hypertonic or overactive muscles
that might otherwise impair performance.
Rhythmical or active movements that take all of
the major joints through a full range of move-
ment are initiated by the nervous system. This
approach will actually assist with the “rehearsal
eff ect” of the various movements to come; in-
deed, some experts suggest activating the ner-
vous system is the most important part of the
warm-up (5). For example, the combination
stretch shown below called a “squat and swing”
will prepare you for all squat-type movements
and all exercises where the arms are in an over-
head position. To take this concept slightly fur-
ther, we are eff ectively “downloading” the cor-
rect movements to be used. Just like a computer,
we have several patterns of movement that we
store and use as required, known as “generalized
motor programs,” (11). Again, just like a com-
puter, when you fi rst open a program, it takes a
few seconds to download your document. After
you have done this once and the main program
is open, subsequent documents can be opened
more quickly. The same applies with our move-
ments. Having downloaded the primary move-
ment patterns available to us we can more ef-
fectively utilize these once the main session is
under way. Therefore, try including the dynamic
stretch moves from Table 5 in your next training
session to download all of the movement pat-
terns you require. Complete 5 – 10 repetitions
of each.
Having the confi dence that your body has now
experienced all the movements it will encounter
should instil the belief that you can push your-
self to perform at the planned intensities with-
out holding back or risking injury.
Warm-Up Stage 4: Movement PracticeDuration 2 – 10 minutes
The fi nal phase of your warm-up should con-
sist of the same movements to be performed in
your workout, but completed at a slightly lower
intensity and velocity. This strategy not only en-
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 10
Warm-Ups Under the Microscope
sures you have fully downloaded the necessary
motor-programs as discussed, but also allows
your nervous system to coordinate all of the
muscles that will work in a given exercise (syn-
chronisation). Smooth and coordinated move-
ments rely upon the correct muscles working at
the correct times, in the correct sequence and
with the correct amount of force and velocity.
If it has not become clear already, our bodies
move in many directions or “planes of move-
ment.” Therefore, we need to be prepared for
this. For example, if you plan to perform the ex-
ercises shown in Table 6, within your workout,
you should actually warm up by completing 5 –
10 repetitions of each movement as shown. This
will confer a further psychological advantage in
focusing your attention on the exercise to come
and allowing rehearsal of the desired technique
(12). These could be performed in a circuit at the
beginning of the main session or before each
particular exercise. When it comes to adding any
additional weights or performing these exer-
cises at speed, you will have improved levels of
muscular control, balance and force production.
With this is mind, you’ll be assured that you have
given yourself every opportunity to perform at
your best, whether you are a competitive athlete
or a new gym member.
So there you have it, your guide to the optimal
warm-up. Use this step-by-step plan in prepara-
tion for all of your workouts. Adjust it as you feel
suitable. For example, if you are short on time,
decrease the number of repetitions you per-
form in your mobility and dynamic stretching or
drop one or two of the preparatory movements.
Once you get confi dent with this structure, be
inventive and come up with your own mobility
exercises and dynamic stretches. By having an
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.
References1. American College of Sports Medicine. ACSM’s
guidelines for exercise testing and prescription.
(6th ed.). Philadelphia, Lippincott Williams &
Wilkins. 2000.
2. Baechle TR, and Earle RW. Essentials of
strength training and conditioning (2nd ed.).
Champaign, Il: Human Kinetics. 2000.
3. Chen M, Fan X, and Moe S. Criterion-related
validity of the Borg ratings of perceived exertion
scale in healthy individuals: a meta-analysis.
Journal of Sport Sciences. 20(11):873 – 899.
2002.
4. Fletcher I, and Jones B. The effect of different
warm-up stretch protocols on 20 meter sprint
performance in trained rugby union players.
Journal of Strength and Conditioning Research.
18(4):885 – 888. 2004.
5. Gambetta V. Athletic development-the art
and science of functional sports conditioning.
Champaign, Il: Human Kinetics. 2007.
6. Hedrick A. Physiological responses to warm-
up. Strength and Conditioning Journal. 14(5):25
– 27.
7. Myer G, Ford K, and Hewett T. Rationale and
clinical techniques for anterior cruciate ligament
injury prevention among female athletes. Journal
of Athletic Training. 39(4):352 – 364. 2004.
8. Nilsson J, and Thorstensson A. Ground
reaction forces at different speeds of human
walking and running. Acta Physiologica
Scandinavica. 136(2):217 – 27. 1989.
9. Safran M, Garrett W, Seaber A, Glisson R,
Ribbeck B. The role of warm-up in muscular
injury prevention. The American Journal of Sports
Medicine. 16(2):123 – 129. 1988.
10. Samuel M, Holcomb W, Guadagnoli M,
Rubley M, and Wallmann H. Acute effects of
static and ballistic stretching on measures of
strength and power. The Journal of Strength
and Conditioning Research. 22(5):1,422 – 1,428.
2008.
11. Schmidt R, and Lee, D. Motor Control and
Learning: a Behavioral Emphasis. (4th ed.).
Champaign, Il: Human Kinetics. 1999.
12. Sweet S, and Hagerman P. Warm-up or no
warm-up. Strength and Conditioning Journal.
23(6):36. 2001.
13. Thacker S, Gilchrist J, Stroup D, and Kimsey
JR C. The impact of stretching on sports injury
risk: A systematic review of the literature.
Medicine in Science and Sports and Exercise.
36(3):371 – 378. 2004.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 11
Warm-Ups Under the Microscope
Table 1. Structuring your workout. The center column suggests an appropriate length of time to dedicate to each component
based upon a regular 1-hour session. The far right column makes a suggestion for the amount of time that could be spent on each
component which would account for a very short session of 20 minutes up to a longer session of 3 hours.
Workout Component Time Dedicated Potential Time Dedicated
Warm-Up 10 min. 4 – 30 min.
Main Session 40 min. 12 – 120 min.
Cool Down 10 min. 4 –30 min.
Table 2. Mobilization Exercises (Top Down Approach)
Mobility Exercise Demo
• Neck:
a. lateral flexion
b. rotation, left and right
See figures 1 a and 1 b
• Shoulder rolls:
Forwards
Backwards
Move shoulders in a circular shrug motion with arms relaxed by sides
• Arm Curls: Swing arms lightly by sides making an exaggerated bicep curl-like movement
• Wrist Circles:
Forwards
Backwards
With arms held out in front, make circular movments
• Alternating Arm Swings See figure 2
• Chest Hugs Stand tall and wrap arms around body with a hugging motion. Reverse and lightly swing
arms out and away from the body
• Arm Circles
Forwards
Backwards
Keeping the arms straight, make circular movements coming close to the side of the head
• Spine Rotations / Tai Chi Slaps See figure 3
• Groin Circles:
In – Out
Out – In
Stand tall and lift knee towards chest whilst moving the leg away or towards the body in a
circular movement
• Knee Raises
a. up and down
b. cross body
See figures 4a and 4b
• Heel Kicks Lift the heel of one leg towards the buttock on the same side, alternating legs
• Ankle Drives Position one foot forward slightly of the other keeping the involved side on the ground.
Gently flex the knee whilst pushing it foward on the toes. Move the knee back to the start
position and repeat continuously
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 12
Warm-Ups Under the Microscope
Table 3. 15-point RPE Scale
Associated Value Approximate Effort Given Associated Likely Feelings
6 20% Complete Rest
7 30% Very, very light
8 40%
9 50% Very light, easy to sustain
10 55%
11 60% Fairly light, reasonably comfortable,
breathing slightly deeper and quicker
12 65%
13 70% Somewhat hard, steady pace, sweating,
difficult to talk continuously
14 75%
15 80% Hard, rapid breathing, very warm, profuse
sweating
16 85%
17 90% Very hard, pounding heart rate, deep fast
breathing
18 95%
19 100% Very, very, hard, struggling to keep going,
every muscle is screaming
20 Exhaustion
Table 4. Appropriate Pulse-Raise Modalities
Gym Equipment Pulse-Raise Options Bodyweight Only Pulse-Raise Options
Treadmill In-place jogging
Stationary Cycle Shadow-boxing
X-Trainer / Elliptical Trainer Skipping
Stepper In-place medley: star jumps – spotty dogs – squat thrusts – high
knees jogging – stair climbers
Rower
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 13
Warm-Ups Under the Microscope
Table 5. Suggested dynamic stretches appropriate to any training session and muscles involved
Dynamic Stretch
Muscles Targeted
Demo
• Open arms (varied angles)
Pectorals / anterior deltoids / biceps
Stand tall and swing the arms open away from the body, changing the angle of the
direction of movement randomly
• Alternating arm swings + reach
Latissimus dorsi / triceps
See figure 6
• Long arm rotations + pivot
All spinal / core muscles
Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up
momentum. Be sure to pivot on both feet in the direction of the swinging arms
• Posterior step and reach
Hip flexors / abdominals
See figure 7
• Squat and swing
Quadriceps / hamstrings / glutes /
latissimus dorsi
Perform a body weight squat movement whilst swinging the arms backwards. As you
stand tall, allow the arms to swing upwards, in front of you, and to the side of the head.
• Lose leg swings
Quadriceps / hip flexors / hamstrings
Stand tall and lift one foot off the ground. Keeping the leg relatively straight, swing the leg
forwards in front of the body and backwards behind the body keeping the pelvis steady
• Lateral lunge and rotate
Adductors / core muscles
See figure 8
• Step and reach
Hamstrings / glutes / back muscles
Take a step forward off the lead leg, keeping it relatively straight, treach down with both
arms towards the lead foot. Maintain a neutral/flat back position with the eyes looking
downwards, then step back and stand tall
• Split feet woodchop
Core muscles / latissimus dorsi / triceps
See figure 9
Table 6. Suggested preparation movements with sample main workout exercises in mind
Main Workout Exercises Warm-Up Movement Preparation
• Kettlebell front squat – 3 x 15 reps See figures 10a and 10b
• Shoulder press and rotate – 3 x 12 / 12 reps See figures 11a and 11b
• Split-stance single-arm row – 3 x 12 / 12 reps See figures 12a and 12b
• Transverse plane lunge – 3 x 12 / 12 See figures 13a and 13b
• Cable push with rotate – 2 x 12 / 12 See figures 14a and 14b
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 14
Warm-Ups Under the Microscope
Figure 1a. Lateral Flexion Figure 1b. Rotation left and right Figure 2. Alternating arm swings
Figure 3. Spine rotations / Tai Chi slaps Figure 4a. Knee Raises: Up and Down Figure 4b. Knee Raises: Cross Body
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 15
Warm-Ups Under the Microscope
Figure 5. The static standing quadricep stretch Figure 6. Alternating arm swings and reach Figure 7. Posterior step and reach
Figure 8. Lateral lunge and rotate Figure 9. Split feet woodchop Figure 10a. Kettlebell front squat prep
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 16
Warm-Ups Under the Micrscope
Figure 10b. Kettlebell front squat exercise Figure 11a. Shoulder press and rotate prep Figure 11b. Shoulder press and rotate exercise
Figure 12a. Split-stance single-arm row prep Figure 12b. Split-stance single-arm row exercise Figure 13a. Transverse plane lunge prep
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 17
Warm-Ups Under the Microscope
Figure 13b. Transverse plane lunge exercise Figure 14a. Cable push with rotate prep Figure 14b. Cable push with rotate exercise
feature
about theAUTHOR
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 18
conditioning fundamentals
Allen Hedrick was
named the fi rst ever
Head Strength and
Conditioning Coach
at Colorado State
University – Pueblo
in September, 2009.
Hedrick is a graduate
of California State
University – Chico (BA)
and California State
University – Fresno
(MA). Hedrick worked
as a strength and
conditioning coach
at the United States
Olympic Training
Center in Colorado
Springs, CO for three
years then became the
Assistant Strength and
Conditioning Coach
at the United States
Air Force Academy
before being named
the Head Strength and
Conditioning Coach,
a position he held for
nine years. Hedrick
then moved to the
National Strength
and Conditioning
Association as the
Head Strength and
Conditioning Coach
and eventually
transitioned into the
Education Coordinator
position. Hedrick held
that position until
moving into his current
position at CSU –
Pueblo.
Allen Hedrick, MA, CSCS,*D, FNSCA
In-Season Training for the High School Athlete
In-season training is important for most, if not all, athletes
at all levels. However, this is especially true for high school
athletes because most high school athletes participate in
multiple sports. As a result, many high school athletes are
considered in in-season for a majority of the school year.
In this situation, if in-season training is not performed,
the only time left for strength training is the off -season or
when school is out.
High School AthletesCan Significantly Increase Strength LevelsThere is a signifi cant amount of evidence to indicate
that high school-aged athletes can signifi cantly increase
strength levels, beyond what would occur naturally as a
result of growth and maturation, as long as training is of
suffi cient intensity, volume, and duration (1). Indeed, it is
common to see strength gains of approximately 30% in
youth training programs that last 8 – 20 weeks in duration
(1). This is important for two reasons. The fi rst reason is
that multiple studies have shown that resistance training
can have a positive eff ect on athletic performance (1, 4).
This positive eff ect on performance is mainly the result of
increases in lean body mass, decreased fat content, im-
proved maximal force and power production. The second
benefi t of resistance training for athletes is injury preven-
tion. Because of this, in recent years, strength training has
become a part of most high school’s athletic programs (4).
Safety of Resistance Training Among AdolescentsCurrent research from resistance training studies shows
a low risk of injury in adolescents who follow appropri-
ate training guidelines. Most published reports have not
reported any serious injuries as a result of resistance train-
ing (1). Of course, resistance training carries some risk of
injury, however, this risk is no greater than many other
sports and recreational activities in which adolescents
participate (1).
It is important to note that there is an increased risk of
injury to adolescents who use exercise equipment at
home. Adolescents are more likely to be injured using
home exercise equipment than older age groups because
of unsafe behavior, equipment malfunction, and lack of
supervision (1).
Increased Injury Ratein Youth SportsThe decrease in injuries among athletes who participate
in strength training programs is important because the
number of youth injured while participating in sports has
increased (3). At least a part of this increased injury rate
can be attributed to the fact that many youth are ill pre-
pared or improperly trained to handle the rigors of sports
participation (1). Gamble is in agreement, suggesting that
young people are often not physically prepared for the
demands of youth sports because of sedentary lifestyles
(3). Approximately one-third of young athletes who par-
ticipate in organized sports in the United States sustain
injuries that require medical attention (3). This is unfortu-
nate because sports-related injuries are one reason youth
athletes elect to stop participating in sports.
Detraining DefinedUnfortunately, the physiological adaptations that occur
as a result of training are reversible as a result of detrain-
ing. Detraining can be defi ned as the loss of physiologi-
cal adaptations and athletic performance when training
is reduced or stopped completely (2, 5). Knowledge of
detraining is important because it gives understanding
as to what can be expected when training is reduced or
stopped. Further, as noted by Fleck, an understanding of
the detraining process assists the strength and condition-
ing specialists in designing in-season programs that will
slow or stop the loss of endurance and strength gained in
the off -season and preseason conditioning programs (2).
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 19
In-Season Training for the High School Athlete
The eff ects of detraining on endurance and
strength occur quite rapidly. For example, en-
durance athletes show a decrease in sub maxi-
mal run time to exhaustion by as much as 25%
after only 15 days of inactivity. Within eight
weeks of inactivity, VO2 max returned to the un-
trained state (2). While decreases in strength, as
a result of detraining, have been less studied it is
recognized that strength will also decrease once
training is stopped, and this is an important
consideration when designing and in-season
training program (1, 2). Studies have shown that
decreases in strength will be demonstrated as
quickly as two weeks following detraining, and
that the higher the training status of the athlete,
the quicker the decreases in strength will be
demonstrated (2).
In-Season Training GuidelinesTo this point, it has been established that high
school-aged athletes can increase strength lev-
els, and that these increases in strength can have
a positive eff ect on performance while reducing
the opportunity for injury. Further, high school-
aged athletes can safely participate in resistance
training programs, especially if such training oc-
curs in a professional or educational setting with
qualifi ed supervision. As a result, it can be rec-
ommended that high school athletes participate
in in-season resistance training, though as noted
by Schneider, there is little information to date
on the detraining process during an ongoing
competitive sport season, especially for multi-
component sports such as football (5, 6).
In terms of resistance training frequency, the
recommendation is 2 – 3 times per week on
nonconsecutive days for adolescents (1). Evi-
dence suggests a frequency of one day per
week of resistance training is less than optimal
for improving muscular strength in youth. How-
ever, training once per week may be eff ective in
maintaining strength, at least for a short period
of time. The general recommendation is a train-
ing frequency of 2 – 3 times per week on non-
consecutive days because this arrangement will
allow for adequate recovery between training
sessions (1).
Also important, in addition to training frequency,
is the volume and intensity of training. Volume
refers to the total amount of work performed,
while intensity refers to the amount of resistance
used in an exercise. A common training strategy
in sports is the reduction in training volume and
a concomitant increase in training intensity prior
to the competitive phase (7). While both factors
are important, intensity of training is one of the
most important components in a resistance
training program. However, it is critical that ex-
ercise technique be emphasized over training in-
tensity so the athlete fi rst learns how to perform
the exercise correctly (1).
Evidence was gathered for the eff ectiveness of
maintaining strength in-season when training
twice per week when a study was done using col-
lege football players who were training twice per
week for 14 weeks—they showed no decrements
in 1-RM strength. Thus, it appears that train-
ing twice per week is eff ective at maintaining
strength in conditioned athletes. To accomplish
this, the intensity of strength training must be
maintained when the frequency is reduced (2).
Example Training ProgramMuriasits and Langley suggest implementing an
in-season training program consisting of train-
ing twice per week, with each session being
about 45 minutes in duration (4). The primary
goals of the in-season training program are to
maintain maximal strength and to continue to
convert maximal strength to power and high
speed force production (4). The authors recom-
mend using a nonlinear periodization model, al-
ternating high and low resistance training days
because this approach is ideal for maintaining
performance during a long competition period
without peaking for a specifi c contest.
Athletes are encouraged to move the weight as
fast as possible, even when using heavy loads,
in order to increase power production because
research demonstrates the value of this training
method improves power production. Moving
the load as fast as possible while maintaining
exercise technique will allow high load strength
training and enhance power output (4).
In terms of exercise selection, the priority is on
multi-joint movements with a special emphasis
on Olympic-style lifts. Exercises are varied each
training day for both physiological and psycho-
logical benefi ts (4). For example, alternating
between back squat and front squats recruits
diff erent muscle fi bers within the leg and hip
extensors and also provides the opportunity to
avoid the monotony of performing the same
exercise repeatedly. An example of an in-season
workout for a power athlete is provided below
(Table 1).
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 20
In-Season Training for the High School Athlete
References1. Faigenbaum AD, Kramer WJ, Blimkie CJR, Jef-
freys I, Micheli L, Nitka M, and Rowland TR. Youth
resistance training: Updated position statement
paper from the National Strength and Condi-
tioning Association. J. of Strength and Cond. Res.
23(S5):S60 – S79. 2009.
2. Fleck SJ. Detraining: Its eff ects on endurance
and strength. Strength and Cond. J. 16(1): 22 – 28.
1994.
3. Gamble P. Approaching physical preparation
for youth team-sport players. Strength and Cond.
J. 30(1):29 – 42. 2008.
4. Muriasits Z and Langley J. In-season resistance
training for high school football. Strength and
Cond. J. 24(4):65 – 68. 2002.
5. Santos EJAM, and Janeria MAAS. Eff ect of re-
duced training and detraining on upper and
lower body explosive strength in adolescent
male basketball players. J of Strength and Cond.
Res. 23(6):1,737 – 1,744. 2009.
6. Schneider V, Arnold B, Martin K, Bell D and
Croker P. Detraining eff ects in football players
during the competitive season. J. of Strength and
Cond. Res. 12(1):42 – 45. 1998.
7. Terzis G, Strataros G, Manta P, and Georgiadis
G. Throwing performance after resistance train-
ing and detraining. J of Strength and Cond. Res.
22(4)1,198 – 1,204. 2008.
Table 1. In Season Example of Two Day Per Week In-Season Resistance Training Program
Heavy day – 3 sets of 5 at 5RM, 2 minutes rest, unless otherwise noted. Attempt to lift the load as quickly as possible
Speed day – 3 sets of 3 at 3RM unless otherwise noted, 3 minutes rest, attempting to move the load as quickly as possible
Monday Wednesday
Clean Hang power snatch
Back squat Jump squats@60% 1RM
Dumbbell press crunch 3x10 Medicine ball twisting throw 3x10 (total)
Romanian dead lift 3x8 Good morning 3x8
Bench press Standing bench press@50% 1RM of bench press
Earn 0.5 CEUsThe NSCA offers CEU qualified online
quizzes on select Strength and Conditioning
Journal articles. Look for the logo above
articles in each issue, then go online to test
your knowledge and earn NSCA CEUs.
Offered exclusively online at:
www.nsca-cc.org/ceus/quizzes.html
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D
about theAUTHOR
trainingtable
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 21
Debra Wein, MS, RD,
LDN, CSSD, NSCA-
CPT is a recognized
expert on health
and wellness and
has designed award
winning programs
for both individuals
and corporations
around the US. She
is president and
founder of Wellness
Workdays, Inc., (www.
wellnessworkdays.
com) a leading
provider of worksite
wellness programs. In
addition, Debra is the
president and founder
of partner company,
Sensible Nutrition, Inc.
(www.sensiblenutrition.
com), a consulting fi rm
of RD’s and personal
trainers, established
in 1994, that provides
nutrition and wellness
services to individuals.
Debra has nearly 20
years of experience
working in the
health and wellness
industry. Her sport
nutrition handouts
and free weekly email
newsletter are available
online at www.
sensiblenutrition.com.
Acai Berry: Indispensableor Superfl uous?While many, especially within the sports and fi tness com-
munity, claim that athletes require antioxidant supple-
mentation to maximize performance and maintain health,
this claim is still controversial.
The argument for antioxidant supplementation in sports
is that physical activity promotes free radical production,
which may cause oxidative damage and other diseases
(5). However, research also indicates that, with training,
the body’s antioxidant capacity is enhanced to meet that
increased need (2).
Some of the most recent claims are for Acai berry. Acai
(pronounced a-sigh-EE) comes in a number of forms in-
cluding juice, pulp, powder, and capsule form. The berry
has been touted as an antioxidant, anti-infl ammatory and
antibacterial. The fruit is said to contain Omega-3 and
Omega-6 fatty acids, which are essential to human health
(1).
One website that sells acai claims to help athletes in par-
ticular, “acai is not only highly energizing, it provides in-
credible stamina and a host of other health benefi ts. So, if
you are an athlete who is looking for that little extra boost
and a competitive edge, look no further,” (4).
Unfortunately, these claims are far from proven and there
is much debate about acai berry and juice. According to
The Center for Science in the Public Interest (CSPI), “there’s
no evidence whatsoever to suggest that acai pills will help
shed pounds, fl atten tummies, cleanse colon, enhance
sexual desire, or perform any of the other commonly ad-
vertised functions,”(1).
What does the research say?In a recent, double-blinded placebo-controlled study of
young men, researchers found that giving the antioxi-
dants vitamins C and E to individuals with no prior vitamin
defi ciencies has no eff ect on physical adaptations to stren-
uous endurance training, so antioxidant supplementation
may be unnecessary in the fi rst place (6).
Research on acai juice itself is mixed, according to Den-
mark researchers. In a recent study, antioxidant potency,
ability to inhibit LDL oxidation, and total polyphenol con-
tent were consistent in classifying the antioxidant capacity
of the polyphenol-rich beverages in the following order:
Pomegranate juice, red wine, Concord grape juice, blue-
berry juice, black cherry juice, acai juice, cranberry juice,
orange juice, iced tea beverages, apple juice (3). The acai
berry fared a lot lower on the spectrum than the websites
and promoters would have you believe.
Bottom line: Since antioxidant supplements may not be
necessary for athletes in the fi rst place, and the amount
of actual fruit in the juice may be negligible, it seems that
the smartest recommendation, to date, is to enhance your
performance and maximize your antioxidant intake by ad-
hering to the guidelines from the Dietary Guidelines for
Americans and choose two cups of fruits and 2½ cups of
vegetables daily.
training table
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 22
Acai Berry: Indispensable or Superfluous?
References1. CNNHealth. (n.d.), Group Challenges Acai Berry Weight-Loss Claims,
Retrieved January 10, 2010, http://www.cnn.com/2009/HEALTH/03/23/
acai.berries.scam/index.html
2. Dunford M. Sports Nutrition: A Practice Manual for Professionals, Fourth
Edition. Chicago: The American Dietetic Association. 2006.
3. Seeram NP, Aviram M, Zhang Y, Henning SM, Feng L, Dreher M, Heber
D. Comparison of antioxidant potency of commonly consumed polyphenol-
rich beverages in the United States. J Agric Food Chem, 56(4):1,415 –
1422. 2008.
4. Synfl ex America Inc. (n.d.). Acai for athletes. Retrieved January 15, 2010,
from http://www.viva-acai.com/acai-athletes.php.
5. Williams SL, Strobel NA, Lexis LA, and Coombes JS. Antioxidant require-
ments of endurance athletes: Implications for health. Nutrition Reviews,
64(3): 93 – 108. 2006
6. Yfanti C, Akerström T, Nielsen S, Nielsen AR, Mounier R, Mortensen OH,
Lykkesfeldt J, Rose AJ, Fischer CP, and Pedersen BK. Antioxidant supple-
mentation does not alter endurance training adaptation. Med Sci Sports
Exerc. [Epub ahead of print]Dec. 14, 2009.
33rd National Conference & ExhibitionJuly 14 –17, 2010 / Walt Disney World Swan and Dolphin Resort / Orlando, FL
800-815-6826 • www.nsca-lift.org/NatCon20100
CEUs
NSCA 2.0
NATA 20
Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D
about theAUTHOR
ounce of prevention
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 23
Jason Brumitt is an
instructor of physical
therapy at Pacifi c
University in Hillsboro,
Oregon. He is a
board certifi ed sports
physical therapist, an
athletic trainer, and a
certifi ed strength and
conditioning specialist
with distinction. He
may be reached at
jbrumitt72@hotmail.
com.
The fi rst few months of each New Year fi nds a host of un-
trained individuals looking to start a fi tness program. For
many, the goal is to lose weight and improve their general
fi tness. For “athletes,” the end of the winter months means
it is time to ramp up (or start) their training for spring
sports (i.e., fi eld sports, soccer, tennis, etc.). To meet their
fi tness and athletic goals, both groups will need to initiate
an aerobic training program.
What is Aerobic Exercise?Aerobic exercise is the performance of moderate (or high-
er) intensity exercise for an extended period of time. For
the fi tness client, improving aerobic fi tness will have posi-
tive eff ects on his/her cardiovascular and pulmonary sys-
tems. For an athlete, improving cardiovascular fi tness will
increase one’s endurance allowing for prolonged training
prior to the onset of fatigue.
Aerobic Exercise Prescription for the Untrained IndividualThe Centers for Disease Control and Prevention (CDC)
have published physical activity guidelines that should
serve as baseline training goals for most individuals (1).
Table 1 presents a summary of baseline training goals for
adults and older adults.
Examples of activities that would be considered “moder-
ate-intensity” include swimming, brisk walking, or bicy-
cling (2). Examples of “vigorous-intensity” exercise include
jogging and intense bicycling (2).
To improve aerobic fi tness, an individual should attempt
to achieve a sustained heart rate for a prolonged period of
time. In general, performing activity at 70% of one’s maxi-
mum heart rate (220 – individuals age = max heart rate)
will allow for improvements in cardiovascular fi tness (see
table 2) (1, 3). An athlete may be able to train at a higher
percentage of one’s maximum heart rate (≈ 90%) (3).
ConclusionAn aerobic exercise program should be gradually pro-
gressed. A certifi ed strength and conditioning specialist
(CSCS) will be able to appropriately test one’s baseline fi t-
ness level and develop a safe and eff ective cardiovascular
fi tness routine.
References1. Centers for Disease Control and Prevention. Physical ac-
tivity. Available at: http://www.cdc.gov/physicalactivity/
index.html. Accessed January 9, 2010.
2. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin
BA, Macera CA, Heath GW, Thompson PD, Bauman A. Phys-
ical activity and public health: updated recommendations
for adults from the American College of Sports Medicine
and the American Heart Association. Med Sci Sports Exerc.
39(8):1,423 – 1434. 2007.
3. American College of Sports Medicine. ACSM’s Guide-
lines for Exercise Testing and Prescription. 7th ed. Phila-
delphia, PA: Lippincott Williams & Wilkins; 2006.
Achieveing Aerobic Fitness in Untrained Individuals
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 24
Achieving Aerobic Fitness in Untrained Individualsounce of prevention
Table 1. Summary of Aerobic Baseline Training Goals for Adults and Older Adults
Training Intensity Adults • 18 – 64 years old Older Adults • 65 years or older
If one performs moderate-intensity exercise Perform at least 2 ½ hours of exercise per week
Perform at least 2 ½ hours of exercise per week
If one performs vigorous-intensity exercise Perform at least 2 ½ hours of exercise per week
Perform at least 1 ¼ hours of exercise per week
If one performs both moderate and vigorous-intensity exercise
“An equivalent mix” of each type of activities. CDC states that 1 minute of vigorous exercise ≈ 2 minutes of moderate exercise
“An equivalent mix” of each type of activities. CDC states that 1 minute of vigorous exercise ≈ 2 minutes of moderate exercise
Table 2. Heart Rate Training Goals Based on Exercise Intensity (1)
Moderate-intensity exercise is generally performed at 50% to 70% of one’s maximum heart rate.
Vigorous-intensity exercise is generally performed at 70% to 85% of one’s maximum heart rate.
2010 PERSONAL TRAINERS CONFERENCEMarch 7 – 8, 2010 • Bally’s Hotel • Las Vegas, NV • www.nsca-lift.org/PTCon2010
CEUsNSCA 1.6NATA 16
Suzie Tuffey Riewald, PhD, NSCA-CPT
about theAUTHOR
Suzie Tuffey Riewald
received her degrees
in Sport Psychology/
Exercise Science from
the University of North
Carolina —Greensboro.
She has worked for
USA Swimming as the
Sport Psychology and
Sport Science Director,
and most recently
as the Associate
Director of Coaching
with the USOC where
she worked with
various sport national
governing bodies
(NGBs) to develop
and enhance coaching
education and training.
Suzie currently works
as a sport psychology
consultant to several
NGBs.
mindgames
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 1 25
The Less Obvious Factor“I always stress condition with my basketball players. I
don’t mean physical condition only. You cannot attain and
maintain physical condition unless you are morally and
mentally conditioned.”
—John Wooden, college basketball coach
If you are like many Americans, you will be tuned in to the
2010 Winter Olympic and Paralympic Games in the months
of February and March. It is amazing to watch—with much
awe and respect—as these elite athletes sled, ski, jump
and skate, with speed, precision and grace. In observ-
ing these Olympians and Paralympians (as well as other
elite-level athletes), their physical and technical prowess
is glaringly evident. The speed and agility of speedskat-
ers and downhill skiers, the strength and technical skills
of bobsled and luge athletes, the technical profi ciency of
snowboarders and the endurance and technical precision
of fi gure skaters is apparent to all who observe their per-
formances. Knowing the physical and technical strengths
of elite-level athletes can be an asset to any developing
athletes who are working to enhance their skills. But you
already know this, right? It is what you do on a consistent
basis—you identify the physical and technical skills you
need to better develop to improve your performance,
then address them in your daily training.
Less evident, however, are the mental skills and charac-
teristics that play a role in the performance of Olympians,
Paralympians, and other elite-level athletes. When watch-
ing these athletes, we cannot see their thoughts, focus,
confi dence, anxiety, attitude and self-talk like we can see
physical and technical characteristics. Because of this,
there may be a tendency to only equate performance to
observable skills and disregard the other skills that also
impact performance—things like mental skills.
If we can’t observe these mental skills, how do we know
they impact performance? That is a good question. Over
the years, there has been much research that has looked
at whether there are psychological characteristics that
are correlated with successful athletic performance. From
this research, we have a better understanding of the psy-
chological skills and characteristics that seem to relate to
successful performance. Note that it is not suggested that
having these characteristics cause the ensuing perfor-
mance, but rather they seem linked to the ensuing perfor-
mance. Regardless, having an awareness of the skills that
relate to enhanced performance can be an asset to you
as you strive to enhance your own athletic performance.
Without further ado, let us take a look at these mental
characteristics related to successful athletic performance,
as summarized by Krane and Williams (1):
• High self-confi dence
• Arousal management
• Feeling “in control”
• Total concentration
• Focus on the task at hand
• Productive perfectionism
• Positive attitude and thoughts about performance
• Strong determination and commitment
• Detailed planning for competition that includes set-
ting goals, imagery and practicing coping skills
Read slowly and repeatedly through the list. Which char-
acteristics describe you? Which characteristics should
you work to develop and/or improve? Make use of this
research and hone your mental as well as your physical
skills.
References1. Krane V., and Williams J. Psychological characteristics of
peak performance. J. Williams (Ed.), Applied sport psychol-
ogy: Personal growth to peak performance (pp. 169 – 188),
New York, NY: McGraw Hill. 2010.
We are always looking for new ideas on topics for the
MindGames Column. Please submit any topic ideas to