The Most Overlooked Variable in Training Today

That’s right, I said it. Mostly everyone who completes some sort of training program often neglects this variable without even realizing it. Actually, they train this variable, but with little to know realization. That variable is the angle of the shin during athletic, and non-athletic activity. Shin angle is involved with every aspect of human movement, not just sprinting, throwing or swimming.

Whether you are a seasoned coach, or a parent looking to get their young athlete to the next level, you have probably tried to develop the ability of shin angle change. However, you probably didn’t use the best cues/ reasoning to get your athlete to do what you exactly wanted them to do. On top of that, if they couldn’t do it, you probably looked at another area of the body to solve the problem.

The angle of the shin dictates the direction of the athlete’s center of mass. During bipedal locomotion, the relationship between initial contact of the foot and the angle of the shin quite literally determines where the athlete is going, and where they will be going.

Let’s take linear sprinting for example, a 40yd dash. The goal of the 40 yd dash is for the athlete to cover 40 yds of distance in as little a time as possible. There are a a million variables that separate the fast athletes from the slow athlete, but one of the most important variables is how efficient the athlete is with each step they take. According to force plate data, elite sprinters can produce and handle up to 2500 N of force, but those are elite level athletes. How do those guys train to attain that ability? It’s technique.

Your body is constantly learning how to handle and optimize what you are telling it to do. There are certain optimal positions that your body needs to be in to even attempt to produce high levels of force at an extremely high rate of speed. Just like pitching, hitting, swimming, etc. If your technique is not optimal, it won’t matter how strong you are, you won’t be able to use your strength efficiently. The position of the shin sets up the rest of the body to attempt to complete the task required.

We can classify shin angle into 3 different angles: Negative, neutral, and positive angles. Negative shin angle means the shin (tibia) is behind the the ankle and foot (talocural joint). A neutral shin angle is where the shin is stacked vertically and in-line with the ankle. Finally, a positive shin angle means the shin is positioned in front of the ankle joint.

Each position will dictate the direction of force, therefore the direction of the body. For example, if an athlete is attempting to slow down, they will automatically try to find their heel by striking the ground with it. This heel strike forces a negative shin angle, and shoots forces produced by braking in a front to back direction. The result is that athlete slows down to an eventual stop.

A neutral shin angle is associated with a more vertical direction of force, like jumping. A stacked shin allows the athlete to put their force in a mostly top to bottom / bottom to top direction, resulting in actions like standing up, jumping, and squatting.

A positive shin angle is the key to horizontal locomotion to a certain point. This is especially true for the acceleration phase of sprinting. Having the shin in front of the ankle when contacting the ground means the force produced is directed in a back to front direction, and the athlete is in a position to move forward with less braking forces to compete with.

The athlete’s ability to understand these positions will dictate their understanding of sprint mechanics. This is especially true for those of us who think taking bigger strides automatically means a faster sprint time. Let’s break that statement down a little further.

Sure, a longer stride will create more time in the air, therefore less time having to deal with those annoying braking forces. However, the question of “how” those athletes attain longer strides is what’s key. Simply taking longer strides will more than often not solve the problem, and actually create a slower athlete. The reason being is that athletes who attempt to take longer strides typically cast their foot out in front of their shin and knee. Why is that less than optimal?….. The answer is above! They are now creating a shin angle more conducive to slowing down, rather than speeding up.

Sprinter with positive shin angle at mid-stance

What about running tall? Is this another cue you’ve used to help athlete’s sprinting ability? Sometimes this cue can work, but is often over-cued, and here’s why. A taller athlete is necessary during the late acceleration, and terminal velocity phases of sprinting. The athlete begins to rise out of their stance, and their force direction becomes more vertical. However, an athlete with a sprinting posture that is too tall, or even worse, too tall too early results in a shin angle that is too vertical! When athlete’s are sprinting “too tall” their shin is more neutral at initial contact, which is a position more optimal for a vertical force direction. In a race, where are we trying to go? Forward!

Now, don’t get me wrong, the direction you want to go in, at the velocity you are trying to attain is determined by the requirements of the moment. I am not saying a positive shin angle is the cure for male patterned baldness. The cure for optimized athletic performance starts with knowing how to get in and out of positions more efficiently than your competition. Because at some point an athlete will need to slow down, jump, change directions, etc. All I am saying is that you need to train the correct joint angles in movement to get the most out of your training.

I will close with this. Let’s get sprinting out of our head for 1 minute… don’t freak out, I’ll try not to. Look at other sports, and movements. When a swimmer leaves the blocks during a swim meet, what direction are they going? Forward. When a pitcher comes down the mound to deliver a pitch, what direction are they going? Forward. So, what shin angle would probably be best for optimal performance? A negative shin angle. Coaches must keep this fact when prescribing movement to their athlete, not only for the goals of enhanced performance, but injury prevention, and movement biasing as well.

Pitcher front shin preparing to decelerate (negative) back shin going forward (positive)

positive shin angle on left leg

If you made it this far, you might as well check out our instagram page (we post this stuff all the time) or maybe even our youtube channel.

If you’re still here you must really be bored, but to claim your reward, contact coach Nate at nate@tpstrength.com.

Backward Running: What is it? Why is it important? How do we use it at TP?

Backwards running (BR)  can be described in several ways, for our purposes, we will define BR as- as a form of locomotion containing a single leg support phase, followed immediately by double flight phase. Essentially, there is never a point in time where there are two feet on the ground. 

Your initial thought could be, why would I ever need to run backwards if I am not a defensive back in American football? While this may be true, the physiological benefits of BR are quite extensive, and they have been proven to translate to increased sprint and sport performance. Some key differences between BR and forward running (FR) include a very basic one… you can’t see where you are going! This means that you must rely on other senses, such as sound, to help you dictate where your body is in space. BR places greater metabolic strain (28%) on the body at relative and absolute intensities (Uthoff, at el 2018). BR does not utilize the stretch shortening cycle like FR, so there is a higher demand for concentric and isometric contractions. In studies comparing BR and FR programs, similar performance increases in sprint speed and jump height were shared between the groups, researchers have also shown less mechanical strain at the knee when compared to FR as well, suggest possible rehab modalities.

Just like any physical gesture, it must be taught. While backwards running for a baseball player may not be the number one aspect of their training program, it can be used as an accessory movement to help develop sprinting, and other athletic abilities. Our training sessions are designed to build toward the goal of the session. This means, if the primary goal of the session is to perform a linear sprint for 30 yards as fast as possible, everything we do from plyometrics, to technical drills will be to enhance that sprint. It may sound easy to go tell an athlete to “run as fast as you can from here to there.” But, without proper warm up protocols, and preparation movements to get the athlete to their peak potential in that moment, the net return in adaptation from the sprint will be compromised. 

With that being said, we use backward running as a one of our warm up movements to help potentiate athletes for future movements in the session. I will list some examples of backwards movements below: 

REACH BACKS TO PAUSE, REFLEX, HOP, CONTINUOUS

BKWDS POGOS

SL RDL

FIGURE 4 TO KICK BACK PAUSE, REFLEX, INDIVIDUAL, CONTINUOUS

REVERSE LUNGE

REACH BACK RUN 

ALT REVERSE HOPS, SINGLE, DOUBLE, CONTINUOUS 

To what degree we use each of these movements depends on the group present, time of year, and goal of the session. Due to the increased metabolic demand, one must make sure not to spend too much time working in reverse, as you can fatigue the athlete, and take away from performance. However, if the focus of the session is backward running development, the majority of the day is spent in reverse. We use a day like this as an “Active Recovery Day” to get the athletes out of their normal running patterns to give those muscle actions a chance to recover, while still getting development in other areas. 

The benefits of BR can be extensive. How much we use it is dependent on athlete status, athlete’s sport, time of year, and goal of the session. If prescribed appropriately, BR can help develop several athletic qualities! 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

References:

Cronin J, Harrison C, Oliver J, Uthoff A, Winwood P. A New Direction to Athletic Performance: Understanding the Acture and Longitudinal Responses to Backward Running. 2018

How to Implement the A-Skip Progression into Your Speed Program (PT 2)

There is a list of complimentary exercises that you can pair with the ASP. Exercises can either help teach the pattern, prepare the athlete to sprint, increase rate of force development (RFD), increase ground reaction force (GRF), increase joint range of motion, or even potentiate muscles before sprinting. When teaching a pattern, it is best to keep the athlete in similar positions throughout the session, and repeat that pattern for the remainder of the session. Once the progression has been taught, exercises selected to pair with the progression should either be a regressed and loaded movement, or a progressed and explosive movement.

Lets dive deeper into the qualities associated with acceleration in relation to sprinting. Acceleration is the rate of change of the velocity of an object with respect to time. From an isolated stance, we must get the mass of the athlete up to speed as quickly as possible (in most instances). This requires high amounts of horizontal force production, longer ground contact times, and lower stride rates. Athletes who lack adequate strength will have lower top end speeds, and take a longer time to get to those speeds. This is why we must develop strength before considering moving fast. In order to match the qualities associated with acceleration, use drills that have a longer amortization phase (longer ground contact time), and horizontal force application. 

Early in sprint development, movements are typically slower with a greater emphasis on force development rather than speed. In order to keep the emphasis on force development, pushing/towing a sled is often prescribed. The load on the sled is heavier, and speed of the movement is slowed. Appropriate loading parameters can vary anywhere between 30-120% of the athletes body weight. Anything below 30% is reserved for movement teaching, or loaded sprinting. It is imperative that coaches do not prescribe excessive loads for sprinting. Research suggests that loads exceeding 30% of an athlete’s body weight can lead to altered sprint mechanics, which takes away from sprint development. 

At the end of the day, the athlete needs to practice the movement. Pairing the A-skip with movements that share similar qualities in body position, amortization length, and force production will not only help teach the progression, but you will further develop all qualities associated with sprinting. 

If you have any questions, please let us know!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

How to Implement the A-Skip Progression into Your Speed Program (PT 1)

We have covered what the ASP is, now it is time to program it into your speed development program! 

In the very beginning, as I have mentioned several times before, this is a teaching tool! Most novice athletes lack proper strength and coordination when it comes to sprinting. Our goal with the ASP is to use it as a warm up drill before sprinting, but before we can do that, the athlete must demonstrate movement mastery so it does not over tax the athlete’s readiness level. The parameters for this discussion are as follows: 

Age: 16

Sport: Baseball/football

Position: Wherever you need me coach

Time of Year: Winter

Training Duration (Sprint only): 60 minutes

Being a multisport athlete, post peak height velocity, we can assume that this student has a solid athletic background and should be able to progress through our ASP relatively quickly…. but let's not get crazy yet. 

The first 10-12 minutes of the session will include our dynamic warm up and group preparation series. The goal of the warm up is to elevate the athlete’s readiness level by prepping the joints for specific movements, inducing thermogenesis, increasing blood flow to the working muscles, and tuning up the central nervous system for work. Since we use the ASP during our acceleration focus days, our warm up will match the necessary qualities associated with acceleration mechanical and physiological demands. Typically, the segment length of the warm up is 10-20 yards. Since this is the beginning of our athletes training, and we do not want to negatively affect our training, the segment will be on the shorter side (10 yards). If the athlete requires any “special” warmup drills that we noted from our screening process, we will include this as well. 

We then move into the plyometric section of the day. This portion will be 8-10 minutes in length, with plenty of rest opportunities between sets. Acceleration qualities include a longer amortization phase (longer ground contact time), and high force output. We are forcing the body to get out of a stand still position, and up to speed as quickly as possible. Our plyometrics will match these qualities. We will either go with “Hurdle Hops” or a “Broad Jump” series. I will save the “why” behind these drills for another post, but essentially these drills develop the same qualities associated with the ASP and acceleration. This helps get the athletes mind ready for the focus of the day. 

After plyometrics, we move into the technical/ strength section of the session. This is where we implement the ASP. Later in the training cycle, the ASP will be used as a plyometric, but as I said before… we are still in the teaching phase of the progression. We love pairing other drills with the ASP, but we have to be cautious not to over fatigue the athlete and take away from their learning ability. Drills such the wall drill, sled tow/push, and arm drill are appropriate and share similar qualities with the ASP. The ratio of reps for the ASP to other drills should favor the ASP heavily (3-5:1-2). Segment length for the ASP should stay between 10-15 yards depending on which stage the athlete is able to complete. This will be the longest segment of the progression lasting between 15-20 minutes. 

We conclude the session with sprints. The early stages of speed development will not include many sprints. Since our focus is acceleration, the distance will be kept under 10 yards. This is the shortest segment of the session lasting 7-10 minutes, with ample opportunity for rest between bouts. A personal preference of mine is to keep to the theme of the day (acceleration teaching) I will either keep the athlete in a 2 point linear start stance, or baseball start stance. A volume of 4-8 sprints with a recovery period of walking back to the starting line +15-30 seconds (maybe more if I need to make a coaching cue). 

In the very beginning, rest periods should be longer between segments. Learning a new skill requires as much focus as possible. Intentionally fatiguing the athlete will take away from their ability to learn, and prolong movement mastery. Once there is a foundation of movement competence, we can start building some work capacity with our speed sessions; keeping in mind that it all depends on the goal of the session. If we are trying to run as fast as possible that day, the parameters of previously mentioned completely change, and work capacity shouldn’t even be a thought in your head!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 4)

Now that we know what the ASP is, we must decide when it is appropriate to use it. At Total Performance, we use the ASP as a teaching tool and warm up progression. Clearly, if we ask a novice athlete to demonstrate the power progression of the series, the athlete will surely fail in the beginning. Just as well, if we ask an elite athlete to repeat the basic fundamentals of the progression, they will not get enough of a stimulus to elicit a positive training response. 

Typically athletes who lack strength, speed, and proper sprint mechanics will need to spend more time learning the ASP compared to more advanced athletes. So, if you are working with this type of athlete, the speed session should consist primarily of drills, and plyometrics. The end of the session will consist of sprint variations that match the goal of the session . This is a similar approach I take with more advanced athletes as well who may have just finished their sport season. I still want to improve their sprint ability, but I want to give the athlete a break from the grind of their sport season, which typically involves a ton of sprinting!

The first few levels of the progression can seem quite slow, and without inspired coaching, athletes will lack intent behind the drill, and it becomes a waste of time. In order to keep the athlete in tune with the drill, I will often combine it with either a sled drill, wall drill, arm drill, or a sprint. Coaching this progression requires “feel.” The athlete needs time to practice, but we don’t want them marching up and down a 50 yard stretch of turf. Typically, 10-20 yards is an appropriate distance because they have enough distance to get several reps, but not too long to mentally fatigue the athlete. Once we get to the power and bounding stages of the progression, volume must be more carefully considered as these are high level plyometrics that can fatigue athletes quickly. If you say the goal of the session is to run as fast as possible, and then you prescribe 15 minutes of repeated 30 yard bounds, you are not going to see the fastest times. The athlete is now sprinting in a fatigued state, and we must be careful not to overtrain the athlete. 

Next week will continue our discussion with this progression. The later stages of the progression are high level plyometrics. We will dive into the physical adaptations associated with plyometrics and how it translates to sports performance.

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 3)

As an athlete builds movement efficiency and strength, the advanced segments of the ASP should be picked up with relative ease. However, if an athlete has a slow rate of force development (RFD), whether it is due to a lack of strength or speed, they will struggle. Simply practicing the movement will only go so far if they do not have a solid foundation of strength to operate on. As I have taught this progression to athletes of every level, from novice to elite, I have observed that the athletes that have prior training/playing experience will be able advance through this progression quickly. 

After “A-Skip Continuous” mastery, we can now expose the athlete to the “Power Skip.” The rhythm of the movement and the amount of ground contact during the movement both change, and it can be awkward at first. This is the first time in the progression that the athlete will have to demonstrate similar force development rates to that of sprinting. In every level prior to power, the athlete will either have one foot on the ground or two. In the power progression, there is never a moment in time where the athlete will be supported by both legs. This is why it can be difficult for athletes who may not have a strength base to perform the movement; they simply lack the ability to support their body weight on one limb in a dynamic fashion. When introducing the power rhythm, I will give them an “Alternate Single Leg Pogo” drill. This gets the athlete familiar with the new movement, and gives the coach an opportunity to see if the athlete is truly prepared for the power skip. Both legs remain “locked” (with slight flexion of the ground knee) and they begin to hop forward. Every 3 hops they switch legs, always landing on one leg, never two. Then we will introduce the A-position by flexing the hip when alternating between hops, “Individual Power Skip.” Finally, every hop will require a rapid flexion/extension of each leg, as they power skip for the prescribed distance. 

The final progression of the ASP is “Linear Bound.” This progression demands the most from the athlete, as they are now bounding off one leg onto the next. We are looking for the repeated horizontal and vertical force displacement as they bound for the prescribed distance. As I have mentioned previously, athletes must be efficient when redirecting ground forces for this movement. If they are not, the bound will be relatively small, and they will not be able to repeat the movement with any sort of coordination or speed. 

Now that the ASP is mastered… There is a whole other can of worms with the Frans Bosch reflex drills that are pretty similar to the first few levels of the ASP, but they require higher levels of movement coordination. I do not know other coaches who use the ASP to prepare for the Bosch reflex, and there is no literature to say that an athlete who cannot complete the ASP shouldn’t use the Bosch reflex progression. But, I have noticed that an athlete that struggles with the later phases of the ASP usually struggles with the Bosch reflex. 

Next week I will begin to go into the who, what, when, where, why, and how behind the ASP. I will also introduce the Bosch reflex, and the differences between the two drills. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be the Pillar of Your Speed Program (Pt2)

Last week we discussed the introductory phases of the A-skip progression (ASP): A-March w/ pause, and the Suave A-March. These are truly the beginnings of the ASP, and more often than not, the athlete will be able to handle more difficult movements. Remember, the true purpose of the ASP is to be used as a warm-up modality. Before we can use this drill efficiently as a warm up, it is a teaching drill. 

Once demonstrating movement competency, we can add some intent to the movement, “A-Skip Reflex.” If the athlete can demonstrate the movement in a slow controlled manner, we must teach them to complete it with speed. The athlete rapidly flexes the hip, once reaching the top of the movement, they immediately extend the hip and knee to the ground, producing an audible “pop'' with their foot when contacting the ground. This may be challenging for those who lack strength and power, especially when attempting for the first time. To make the drill simpler, install a pause at the top of the movement, followed by rapid hip extension. Since we are still walking between reps, and this level is not a physically exhausting drill, and we can allow 15-30 yards of continual practice. We are now trying to improve the stretch-reflex ability of muscle contraction. In order to be fast, one side of the joint must contract, while the antagonist muscle group relaxes. This only occurs with movement mastery, strength, and power. 

After completion of A-Skip Reflex, we can now add our skipping rhythm. I like to use “pogos/bunny hops/mini hops...etc,” in order to expose the athlete to the skip rhythm before adding the A-March to the drill. “Individual A-Skip” is the combination of the A-March and pogos. Using one leg at a time, the athlete begins to skip, and every few skips the athlete rapidly flexes, and extends the lower limb. Each round, I will emphasize one leg. Eventually we will alternate between the limbs as another form of progression before moving to the next phase. 

We will end this week's discussion at “A-Skip Continuous.” Maintaining a skipping rhythm, there are no bounces between hip flexion actions. Every skip requires the athlete to flex and extend the lower limb in rapid succession. This is a more physically demanding drill, and in the beginning, distance between bouts should be kept short to ensure the highest quality of reps. 

Thank you for your time! If you have any questions, or want to give this progression a try in our facility, please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why the A-Skip Progression Should be a Pillar of Your Speed Program (Pt 1)

The A-skip progression (ASP) is a tool that helps to develop proper sprinting posture, quality joint stiffness, and joint kinematics required for high level sprinting. Athletes of every level are taught the progression, and depending on their level of development, it is either used as a warm up tool, or a teaching tool. This is an extremely valuable drill for performance coaches. This drill has a high return on investment, and multiple skill levels of athletes can work simultaneously, while being on their own progression level. This makes the ASP a staple of our  speed program. 

It does not take a genius to recognize that if we struggle with an activity at half speed, there is a small chance that we will be able to perform the same activity at full speed with any level of coordination. In performance training, we take the same approach to teaching new drills to our athletes. We move from slow controlled movements, with long isometrics in key positions before advancing to dynamic movements that require a high level of coordination. The ASP is no different

In the very beginning, we start with an in-place iso A-March. This level requires the athlete to get into a “90/90” position which means 90° of hip and knee flexion. The down leg is straight, and if we are cueing arm mechanics as well, the opposite shoulder of the down leg is extended with the same side shoulder flexed. This level allows a coach to correct form while simultaneously giving the athlete time in the new position. If an athlete is struggling to stay balanced, and shows no sign of improvement, do not rush to progress. Give them more time in the position and combine some corrective exercises that target the same working muscle groups/movements to help hammer home the drill. 

After mastery of the in-place iso A-March, we can now begin to move forward. A-March w/ pause now requires the athlete to repeat the same movement for a predetermined distance. I suggest giving the athlete a few steps in between each rep to give them time to think about the movement. If the athlete demonstrates movement competence, we can advance the movement by having the athlete perform the A-March on every step. Either way, there is a brief pause at the top of the movement that clearly separates the up from the down. Another key variable is making sure the athlete strikes the ground directly under their center of mass. High level sprinting requires proper ground contact, and to help ensure this, we ask our athletes to do the same at walking speed. 

The third progression of the ASP is coined Suave A-March. The only difference being there is no pause at the top of the movement. The athlete must perform the A-March in a successive movement rhythm while maintaining quality technique. Again, start by giving the athlete a few steps in between each repetition. As they show progress we can then advance to “every step is a rep.”

We will continue the ASP next week. Just like our athletes, we have to take new information one step at a time ;) ! Once we cover the ASP in totality, we can then discuss why, when, how, etc. Stay tuned!

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Cold Weather Performance Training

Being a coach from Florida, training in the cold is a new challenge I will be undertaking during the winter season. While Total Performance is an indoor facility with no real outdoor training ground, getting our athletes outside during speed sessions is something we like to do. Some of our athletes have experienced this first hand, and when we make the decision to train in cold weather, some alterations to the training must be made. 

At TP, our speed sessions only last 30 minutes, give or take. This includes a warm up and taking care of the intricacies of sprint mechanics inside the facility, and then head outdoors for the remainder of session (10-15 minutes). Again, as long as it’s not wet, the weather does not really affect us. However, for the sake of discussion, we will break down a full hour of speed training. There are multiple physiological responses to cold weather. Optimizing your body’s responses to cold weather can mitigate the negative effects of cold weather training, maintaining body temperature is priority number one. This is done by proper layering of outdoor gear, and the amount of heat generated through physical activity. 

The primary tissue responsible for heat production is muscle. As the muscle contracts, energy is lost as heat. The amount of heat produced by the muscle is affected by the intensity of the session. During our speed development sessions, we perform short bursts of highly intense work, followed by rest periods. While in normal weather conditions, sweat is wicked away, blood flow to working muscle remains consistent, and resting muscle tone is normal-ish. In the cold, however, the blood vessels constrict thus shunting blood flow, which helps maintain core body temperature. This means overall work capacity of the local muscles decrease, and the workload must be adjusted accordingly. This constriction of blood vessels also increases blood pressure, and decrease heart rate response to activity. Finally, muscle tone increases (your muscles resting length is shortened). This aides in heat production, but range of motion (ROM), speed of movement, and force production can be negatively affected. 

To optimize cold weather training, variables such as: duration, intensity, rest intervals, clothing and exercise selections must be carefully considered. Training too long in a cold environment can have an adverse effect on training adaptations. Intensity and rest intervals essentially dictate the duration of the session. An hour speed session can easily turn into a 30-45 minute session depending on the goal of the session. If we aiming to attain maximum speed, the session will be kept short since our body’s ability to produce power is already blunted. The rest intervals can be tricky, while I have not seen a “cold weather” work to rest scale; I do know that instead of waiting for the next rep, the rest period will contain more low intensity movements. A jog back for recovery, or in place lunges are a few examples of low intensity movements to help maintain blood flow. Clothing must be carefully selected, and more is not always the answer. Most athletes are recommended to wear 3 layers. The first layer should be used to wick sweat away from the body. The second layer acts as insulation to keep warmth in. The outside layer should be waterproof to prevent the body from getting wet. 

Also, energy expenditure increases from shivering, core body temperature maintenance, and added weight from clothing. Ensure that you are properly nourished, and well hydrated to adjust for the increase in energy expenditure. 

Training in the cold is not optimal. You will not get the most out of session, especially if you are unprepared. If competition takes place in cold weather, it would be appropriate to expose athletes to the elements. However, this can often be done through sports practice. Exposing the athlete to environmental extremes does not improve the athlete’s ability to perform in these extremes. Having a healthy diet for performance and being hydrated will improves the body’s ability to perform in extreme climate. If at all possible, train in a normal climate and get the most out of the session. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Common Misconceptions of Maximum Velocity Training: Field Athletes Don't need to Train Max Velocity

In the world of sprint training, each athlete’s needs are going to be unique to their position in their sport. For awhile, there was a misconception that field athletes (i.e lacrosse, baseball, soccer) did not have to train for maximum velocity sprinting. Coaches cited that these athletes “never had the time to reach top speed” and that “track athletes required 50-60 m of sprinting to hit top speed.” I am here to tell you that training a 100m sprinter is totally different than training for a field sport. 

When someone is training for the 100m dash, one big pillar of that race is who can fatigue the slowest. Once top velocity is achieved, it’s a race to maintain that velocity! Sprinters who achieve max velocity early in the race are continually out performed by those who hit top velocity later in the race. According to World Open Indoor Track & Field Records, top sprinters have completed 50-60m races faster than their 50-60m split in a 100m race. The mindset behind these two races are different, and while sprinters are not running “submaximally” until the 50-60m mark, they take a longer time to achieve max velocity to prevent premature fatigue. 

Field athletes often sprint for 20-30m, much shorter than their track athlete counterpart. If we apply the same mindset of attaining max velocity in a shorter period of time, they have no need to fight off fatigue in a long distance run, and they are encouraged to reach peak ability in a shorter distance. Another difference between the two categories of athletes is starting position. 100m sprinters start from a 4 stance out of blocks, while the field athlete is often starting their sprint from a rolling position (walking, jogging) allowing them to reach top velocity in a shorter distance. 

When training the field athlete to improve sprint ability, neglecting to prescribe max velocity training is a flawed prescription. Field athletes are able to attain 95%+ of their top velocity in 20-30m runs. If their body is not exposed to those speeds, or trained to improve their top speed ability, you are not getting the most out of your athlete. Clark et al. looked at the NFL’s 40 yard dash times during the combine. The goal of these observations was to determine how important max velocity ability was during the 40 yard dash. What they discovered was max velocity is extremely important! The majority of all position athletes had similar acceleration ability. In the first 10-20yds, the majority of athletes achieved at least 75% of their top speed. What separates the fast from the slow was their top-end speed. The faster times were completed by the athletes with a higher maximum velocity. 

All phases of sprinting are crucial for improving speed. The ability to accelerate, improve top-end speed, and maintain it are all a must for athletes. The difference lies in the requirement of the sport. What does their starting stance look like? When do they need to hit top-speed? How long do they need to maintain that speed? These questions will answer what your speed development training should look like.

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Total Performance Screening Process

One of the variables of program design is current athlete ability. How well do they move? Are there any asymmetries between the two sides of the body? How high do they jump… how fast do they run… these are some of the questions we attempt to answer before putting an athlete through any workout regimen. We have created a systemized screening tool that is in no way nationally accredited or certified. But, for our situation, we feel it is the best and most accurate method (at this time) to determine current athletic ability with new clients. 

General Questionnaire: 

This is the first portion of our screening process. This is our chance to get to know the athlete in more ways than one. After the basic screening questions like health history, injury history, current height and weight, and past training history, we like to establish the “why” behind their training. “What brings you to TP today?” Not only does this show the athlete we care, but we use it is a reference point for those who stick around for the long haul. We often lose sight of goals through the mundane routine that can be life. Referencing goals set from the beginning gives the athlete and coach a chance to refocus. 

Functional Movement Screening (FMS)

The FMS is a screening tool used to determine musculoskeletal dysfunction for someone who currently isn’t showing symptoms of dysfunction. The FMS claims to be a predictor of injury, however studies have had mixed results showing the test’s ability to do just that. We use 6 of the current 7 screening methods as a way to test for asymmetries, motor control, and mobility. We do not use the FMS to predict injury. It is a systematized way to set a benchmark of movement ability that we can refer back to, and see if our programming cleaned up the movements. Also, inability to complete certain movements without asymmetry between limbs or pain will determine what exercises go into their program. For example, an athlete that scores poorly on the “Straight Leg Raise” will not be allowed to complete loaded hinge patterns like the RDL. We will prescribe corrective exercises to help the movement, and as they progress through the correctives, they will then be exposed to the RDL. 

Basic Human Movement Ability

Beyond the FMS, we like to get our athletes moving in space. How well do they before basic human movements like the: squat, hip hinge, horizontally press/ pull, vertically press/pull, rotate, laterally bend, and trunk strength. These movements require multiple joints to work in unison to complete the movement. If there is a lack of motor pattern ability, muscular “tightness,” or force leaks, we will be able to more accurately prescribe exercises that target these areas of dysfunction.

Performance Testing

This is the last portion of the screening process. The previous activities acted as a minor warm up for these upcoming tests. Due to the nature of performance testing, we also require our athletes to complete a modified dynamic warm up for athlete safety. Tests include: counter movement jump, static squat jump, broad jump, 10 yard sprint, and the 5-10-5 drill. The size of our facility limits our ability to measure speed outside of acceleration ability. Gaining mass while jumping higher and longer, and running faster  often times tells us that we are doing our job with our athletes. 

In the Future

After collecting data from these screens, and testing the results of our programs we will be able to make these tests more appropriate to our population of athletes. Including things like body composition, 40 yard dash times, possibly a force plate :) will allow us to increase the individualization of athlete programs. This in turn will produce greater results in the gym that will transfer to their sport. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Exercise Selection

One of the biggest variables in the world of strength training is... exercise selection. There are many thoughts that go into choosing what movements are going to be completed during the session, mesocyle, and macrocycle. I think what a lot of people get caught up in when choosing exercises is that the exercise they chose is the “end all be all.” For example, if someone wants to jump higher, or run faster they HAVE to barbell back squat. This simply isn’t the case. Some of the biggest variables not discussed in this post are: access to equipment, coach to player ratio, total training time, and training philosophy. I am not married to the idea of any exercise being a must have in a program. I have my favorites, and even some of those are different compared to what I use for my athletes.

Each individual is going to require a similar, but different set of guidelines when prescribing exercises. Whenever a new athlete walks through the door, we run them through a series of movement screens, and performance tests to help us determine where the athlete currently stands physically. These tests also give us an idea of what type of exercises the athlete CAN complete on day 1. If the athlete’s movement pattern shows any contraindication (pain) or an inability to complete the movement, my next idea isn’t “lets load it up because we have to squat today.” I am going to find another way to work the same muscle groups in a similar pattern to build towards the ability to complete a back squat. There is no “one” exercise that will solve all your problems, or elevate you to the next level. Exercises are the tools we use to get the body prepared for the rigors of the season ahead, and allow the athlete to practice their craft more often. 

Lifestyle and demands of the sport are two more variables that must be considered when creating a training regimen. These are also movement dominated! If you are a non-athlete and live a life pattern that goes like from car, to computer, to car, to couch, to bed… the exercise selection for you is going to look completely different compared to a swimmer’s exercise selection. Many people get hurt, and/or discouraged when they start training again, because they train like they are back in high school getting ready for the Friday night game. The priorities for someone living the aforementioned lifestyle is to correct posture, move efficiently, and build some work capacity. The demands of an athlete are greater than general fitness, they must prepare for competition. Athletes may start from the same point as non-athletes as far as correcting movement, and building capacity, but the movements are aiming toward improving sport performance and preventing injury. What exercises do this?? 

Being in the private sector, I have a limited amount of time with my athletes. Some of my guys only activities are when they come to me, and others whose only down time is when they go to bed… and they are in the same session! Once we get over the HUGE hurdle that is “ability” how do I control a weight room of 15 kids coming from 15 different days before they get to me? I must program exercise variations that cater to the lowest dominator, and the most advanced guy in the room. For example, if the primary movement of the day is the hip hinge, there needs to be a progression-regression list of exercises to work the same exercise group at varying rates of difficulty rather than just altering load. Everything from a supine hip thrust, to a banded RDL should be up for consideration (and that’s just the strength training component). 

At the end of the day, the body likes to move. How we make it move is up to us. Whenever there is an imbalance, there is a likelihood for pain with simple tasks like walking or sitting. Correcting these imbalances with the correct exercise prescription can change a person’s life. Athletics demand the body to be really good at predicted and unpredicted movement. Preparing and improving movement will improve sports performance. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why do it on Two, When you can do it on One

A hot topic of discussion between us strength coaches is the benefits of unilateral and bilateral training. For years now, and we have been taught “if we can’t do it on two, we shouldn’t be doing it on one!” There is merit to this, no doubt. What your body does to accommodate loading on one leg is a totally different neural pattern compared to two legs, and it will lead to different training adaptations. Bilateral exercises such as the squat, deadlift, and RDL have been proven to be useful exercises to improve strength and power that transfers to on field performance. Unless you participate in a bar sport like powerlifting, you may not be getting as much out of these lifts as you think.  

We are asymmetrical creatures, we are never going to perfect balanced no matter how hard we to strive to attain symmetry. When you play an asymmetrical sports such as baseball, the asymmetries are further attenuated. While your body adapts to these asymmetries, the possibility of injury tends to increase. While a lot of movements in the weight-room are performed on two limbs, athletes can hide asymmetries in these bilateral movements. Over time something will give on the field or in the weight-room that causes an injury. In unilateral movements, hiding compensation patterns is almost impossible! It can actually highlights the flaws in the system. While we may never be symmetrical (maybe we aren’t supposed to be) if I can close the gap between left and right, the total system benefits. 

The majority of athletic activity takes place on one leg. Running, cutting, jumping all take place on one leg; the amount of time spent on two limbs is not as often as your would think. The body relies on each individual limb to produce force to propel the body forward; while the opposite leg prepares for ground contact. Bilateral movements like the squat train the appropriate muscle groups required to improve performance, however it is not a movement athletes often experience on the field. A big counter argument is that you are stronger/ more powerful on two legs compared to one, and this is true… in the moment of the lift. 

The bilateral deficit is a term used to describe the sum of two limbs lifts has a greater total load compared to using two legs at the same time. For example, athlete A can back squat 300lbs. But,  he can single leg squat 155lbs on each limb individually and this totals to 310lbs. If the rep and set scheme is the same between the two exercises, total tonnage will be greater with the single leg squat compared to the back squat; which would elicit greater adaptation (maybe). 

Finally, two limb movements do not always equal improvements with one limb movements, while one leg movements can further improve the ability of two limb movements. In my experience, my athletes have trained primarily on two limbs, while often neglecting unilateral movements. With that being said, their RDL strength and coordination completely exceeds their Single Leg RDL ability (most cannot even get into the position). This is troublesome because we ask these athletes to perform single leg plyometric exercises such as a sprint on a daily basis. The Single Leg RDL almost directly mimics the requirements of the sprint, and if these guys can hardly get in the correct position in a controlled, unloaded environment… I cannot expect them to have any type of advanced sprint ability. I want to change our current mindset that you should be able to perform a movement on two limbs before you attempt it on one. I think we should train single limb ability before attempting bilateral movements. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Heavy and Slow- The Relationship Load has with Speed

At the base of any athlete’s development is strength. Without strength, the likelihood of injury goes through the roof, and performance suffers considerably. What does this mean for speed development? When should you lift heavy and slow, and when should you lift light and fast? 

First, let me clarify “heavy and slow.” The intent of most movements when training for performance should be “move this as fast as possible.” With that being said, if you throw on 90% of your 1 rep max, that movement ain’t going to be performed with any type of speed. Heavy and slow simply implies that the speed of the movement is slowed down because the load forces it to. How does this aide in speed development? That question has many applicable answers, in this post we are discussing the similarities between “heavy and slow” and the start phase of a sprint through acceleration. 

At the beginning of the sprint, the amount of time an athlete spends in ground contact is much longer compared to the ground contact time of the max velocity phase. This means that the athlete has more time to develop force! Just like a heavy squat or split squat, the increased time under tension gives the body the ability to recruit more and more muscle fibers to help accomplish the task of accelerating. 

When we train our athletes, there is a goal behind the session. If the goal of the session is to target acceleration ability, we do more than some 10 yd sprints. The whole microcycle will be tailored to acceleration via intensity, speed, and direction of movement. The intensity of the main movements will be high. In regards to the force velocity curve, loads will be in the strength speed-max strength areas. The speed of the movement will be slower, but the intent is high. The horizontal force application associated with acceleration will also be mimicked with, hip dominant movements, that primarily occur in the sagittal plane (more so posterior -> anterior). Multijoint, hinging movements such as the Roman Deadlift accomplish that. 

Always have a purpose behind your training. If your goal is to improve speed, then break down the phase of sprinting, and focus on the qualities of each phase. Starting/ accelerating require a high level of force production, and you have more time to produce the necessary force to get to speed. While lifting small loads for speed serves a great purpose, it is not always the right answer.

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Training Specificity

When starting to train for speed and strength, what must come first is strength. Your body is a machine, and that machine must be prepared for the amount of work you will be exposing it to, or it will break down. It is possible to develop a foundation of strength through any number of programs, and for the most part as long as consistency is apart of that program you will succeed. When training myself, or my athletes, I have found great success in following simple programs that cover basic movement patterns repeatedly. Learning how to: squat, hinge, push, pull, rotate, and bend train the entire working system, to improve the qualities of these movements so we can appropriately overload the body and improve performance. 

Once we have established a solid foundation to build on, we can than further specify training modalities to attack the goal that we are training for. At this point I would like to introduce unilateral and bilateral training. Unilateral training indicates we are working one side of the body (typically dividing the body in the sagittal plane), and bilateral is both sides of the body. For example, a unilateral exercise would be the reverse lunge, and a traditional back squat is an example of a bilateral exercise. 

Bilateral exercises are great for force output. You are obviously stronger on two legs compared to one, however there is also a greater opportunity to compensate a movement and still complete it. This is a problem! Compensation patterns lead to efficient movement, lack of training adaptation, and injury! With unilateral movement, there is also a possibility of movement compensation, but the difference between the two is a unilateral movement compensation is more easily noticed and often leads to failure of movement completion. 

Unilateral movements are often more closely related to the movements required in sports. Sprinting is a unilateral plyometric. There is never a moment in time where there is two feet on the ground at the same time after the start! One of the goals of strength training is transferability to the field, and if I can more closely mimic a movement and load it safely, I will. With this principle in mind, let me discuss the back squat and reverse lunge. Neither of these movements are directly transfer to a sprint, but the reverse lunge is primarily completed on one leg (just like sprinting). The squat will work the same muscle group, and sprint performance will improve, but it will only take your improvements so far (the point of diminishing returns). Unless you participate in a barbell sport, there comes a certain point in training where the goal should shift from improving a squat number to improving athletic performance via movement specificity. 

I will continue to discuss how to improve training specificity for athletic improvement in the weight room with future posts! Thanks for reading! 

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Training for Acceleration

Take a moment, and picture yourself running as fast as you can. How did you get to top speed? Well, at some point you have to start moving! This is the acceleration phase of sprinting. There are two other phases, and these are max velocity and deceleration. At Total Performance, we train these phases individually. This blog post will be discussing the acceleration phase, and how we target the training required to improve acceleration ability. 

Some of you may be thinking, what is the difference between acceleration and max velocity? Why separate the two, when you are trying to be as fast as possible in each phase? Yes, they are similar in some ways, and the goal is to “be fast.” However, what your body does in order to get to max velocity is different than what it does once it has reached max velocity. Some big differences include are the magnitude, and direction of force applied while accelerating. Acceleration has a more horizontal application, while max velocity is more vertical. Also, during acceleration, you spend more time on the ground. This allows you more time to generate more force. Acceleration training should match the requirements of acceleration. 

So, if we are aiming to match the requirements of acceleration in the weight room, things like: the primary direction of the movement, the load of the movement, and the intent of the movement should be manipulated as such. Acceleration requires starting strength, you must get your mass moving forward as fast as possible. If you are weak, your ability to accomplish this is hindered. Max strength training requires heavier loads, and slower movements. Because of the horizontal force direction associated with acceleration, max strength training movements that put the body through a similar pattern should be the primary movements of the session. Roman Deadlifts (RDL), Hip Thrust, Split squat, and Single Leg (SL) Hip Flexion are a few possible exercise selections that I use to train acceleration. The RDL and Hip Thrust both target the hip hinge pattern. The primary action of hip hinge requires hip extension and flexion primarily occurring anteriorly, and posteriorly (forward and backward); here’s your horizontal force application. The Split Squat, and SL Hip Flexion are also movements that improve hip flexion and extension abilities, and they are unilateral (completed on one leg)! During all phases of sprinting, once you start, there is never a point in time in which you have two feet on the ground. So, you cannot rely on the force production of two legs at the same time, you have to rely on one. Neglecting this fact is a poor decision IMO. Finally, the intent of the movement should be to move fast concentrically. The benefits of having the intent to move weight as fast as possible are numerous, and we can discuss them later. Right now, all you need to worry about is “I gotta move this sh** fast” to train the qualities of acceleration. 

Plyometric type, and timing is also a major factors to consider. Plyometrics should check the same boxes of acceleration like direction, and force application. Broad jumps, and single leg bounds are a couple of examples. The timing refers back to the PAP post we had a few weeks ago. I will save that can of worms for another day. 

There are entire textbooks associated with sprinting, and acceleration. These are some basic facts and opinions to consider next time you want to train for speed.

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Post Activation Potentiation "PAP"

In training for sport performance, we are always looking for a way to enhance the effects of training to better optimize sports performance. One of those methods is post activation potentiation. This topic can get a little tricky, and the variables that go with PAP can be numerous. So, try to stay with me here as we dive into the effects of PAP. 

Physical performance is affected by the muscle’s contractile history. Most people will think of the decreased performance associated with muscle fatigue, well PAP aims to increase performance. We are attempting to prime the working muscle group, typically in preparation for dynamic movement like a jump, or sprint. There is no concrete evidence that gives us a clear look into what works, and what does not work when referring to improved performance. With that being said, I will go over a few variables people have looked into, and discuss what potentially went right and/or wrong. 

First and foremost, the only athletes that should attempting to potentiate should be experienced athletes with a training age of more than 5 years, and post pubescent biologically. Typically, PAP involves near maximal loading of an exercise, followed by a dynamic movement. If an athlete can not adequately perform a loaded pattern such a squat, I will not waste their time trying to prime their muscles for elevated performance. Research agrees with me. The novice athlete’s body simply isn’t ready to complete this type of training. Too much fatigue is often induced, and there's little to no benefit seen when attempting to potentiate the muscles. A solid foundation of strength needs to be formed first, then the athlete is physiologically ready to undergo this advanced style of training. 

Secondly, the loaded movement you are completing needs to be similar to the movement you attempting to elevate in performance. If my goal is to jump higher, a heavy bench press wouldn’t help me much.. Or would it? Anyway, a study attempted to elevate athletes change of direction ability by pairing the 5-10-5 drill with a maximal isometric voluntary contraction of the lower limb musculature in a squat pattern. The results indicated no improved performance in the change of direction drills. They speculated variables such as training age, rest periods, and movement specificity could all be involved when deciding how to potentiate properly. (Marshall, Turner 2019)

Another variable that must be considered is rest time. There is a small window of opportunity we have when trying to utilize the effects of PAP.  Immediately following a loaded movement, we experience fatigue, the greater the intensity of the movement, the more fatigue we experience. If the rest period is too short, we are just performing the dynamic movement fatigued and it will result in a decrease in performance. If we rest too long, the priming effect of PAP is lost, and it is like nothing happened in the first place. So far, it has been stipulated that a rest window of 3-7 minutes is optimal. But, a 4 minute difference in rest time is massive! For the purpose of weight room flow, and the limited time frame we have to work with our athletes at Total Performance, we typically allot for about 1-3 minutes of active recovery to take place before attempting the dynamic movement. At the end of the day, we have limited time to work with our athletes, and there is no research confirming a ratio of intensity to rest to optimize performance. So, we do what is best for our facility and our athletes. 

I want to touch again on the subject of athlete experience. The less experienced athlete will not need as much stimulus to see the effects of PAP, but they will need a greater rest time to allow for proper priming of the muscle. This is compared to the experienced athlete who requires a higher degree of stimulus, and rest time doesn’t need to be as long comparatively. This could be due to the fact that the motor unit threshold attempting to be reached is way higher in the experienced athlete compared to the novice, and the experienced athlete's enhanced ability to recover from work. 

I can discuss post activation potentiation for another 100 blog posts, and I might just do that. However, at the end of the day we don’t know the full risks/benefits of PAP. The variables are still too wide to come to a conclusion. I personally use PAP in my training, but I do not measure my results; but I can tell when I haven’t allotted enough rest or I have rested too long. TP’s athletes complete a variation of contrast training blocks with loaded pattern followed by the matching dynamic pattern. The degree of intensity, the rest time, and the volume is determined by the athletes training age, and the stage of their annual plan they are in. Hopefully we discover the full mystery of PAP in the near future to better harness its ability to improve performance! 

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Plyometrics in the Sand

As we continue to dive into the intricacies of plyometrics, we are going to come across a wide variety of scenarios when training the stretch shortening cycle (SSC). One of the most important variables is the surface on which the training takes place! Plyos in the sand highlight certain qualities of the SSC, and play down the effects of others. 

Why would you want to be jumping and landing on a softer surface in the first place? Well, the first benefit is the reduced impact on the joints compared to landing on hard surfaces. If one of the goals of the session is to protect the athlete from the rigors of hard landings, while still accomplishing quality work, plyos in the sand does that. Mirzaei and company looked at muscle soreness and how plyometrics in the sand affected it. Their study mentioned  that the sand work resulted in decreased muscle soreness, which in turn allowed for more work to be accomplished. (Mirzaei, 2014)

But coach Nate! What about the increased time spent in the amortization phase of the SSC, and the subsequent loss of elastic energy stored because of the increased time spent on the ground when stretching the muscle!?? Don’t worry my readers, it all depends on the goal of the session! The SSC in totality is one of the most powerful mechanisms we humans have that allow us to exert extreme amounts of force. If you take away the ability of one component of the SSC, in this case the eccentric component, the concentric component has to do some work to get the same task completed. This is similar to the max strength phase of training. The movement is slower, the benefit of the SSC is blunted, and a greater emphasis is placed in the concentric ability of the muscle. In the same study I referenced earlier, Mirzaei and company also mentioned that a 6 week plyometric program completed in the sand resulted in increased vertical, static, and long jump with increases in maximal strength, and decreased sprint times (Mirzaei, 2014).  All good things right? But, the study was completed on untrained individuals, and many of those adaptations could be accredited to neural adaptation, which increases the efficiency of the body completing the task. 

In my professional opinion, I do not have a problem with plyometric sand training. It is another stimulus you can expose an athlete to that still promotes quality training while protecting the body from hard landing. As long as the reason behind this training is sound, go ahead! If you goal is to focus on decreasing the amortization phase and getting off the ground as quickly as possible, then the sand is not the place to be. 

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Reference

Mirzaei, B., Norasteh, A. A., & Asadi, A. (2013). Neuromuscular adaptations to plyometric training: Depth jump vs. countermovement jump on sand. Sport Sciences for Health, 9(3), 145-149. doi:10.1007/s11332-013-0161-x

Instability Training... Why?

There seems to be an increased popularity in the utilization of unstables surfaces in the weight-room to improve balance, strength,  core strength, and sports performance. Why add another variable to a skilled movement? What does training on an unstable surface enhance, and/or hinder? To what capacity should you incorporate this modality in your own training regimen?

In the rehab setting, when an individual is returning from injury, it is very common for the usage of unstable surfaces to strengthen all muscles associated with the area being rehabbed. Without going too far out of my scope of practice, the unstable surface promotes co-contraction of agonist and antagonist muscle groups to stabilize the joint and prevent future injury. 

Once someone is cleared from the rehab setting, the capacity to which someone would use instability training methods vary quite a bit. As I have discussed in previous posts, it all depends on what the goal of your program is! Let's look at two people: 1- a sprinter who has 5+ years training experience, 2- an average person not training for competition with < 5 years training experience. 

The sprinter has one goal in mind, and that is to get from point A to point B faster than everyone else. Peaking for these events require detailed programming in order to get the best out of the athlete at the time of the event. A sprinter needs to the ability to put a high amount of force in the ground in a very short amount of time. To aid in force absorption and redistribution, sprinters have the ability to disinhibit the natural inhibitors of muscle contraction. This is part of the reason why they look so fluid running down the track! This has a lot to do with co-contraction of muscles, sprinters want agonist muscle groups to shorten rapidly while the antagonist muscle groups relax. This increases the range of motion of the movement, allowing more time for force generation, and shortens the amortization phase of the stretch shortening cycle. I say all that because unstable surfaces promote co-contraction, thus fighting the results we are looking for! They also limit force production in one direction, meaning as you put force in to the unstable surface like sand, or a bosu ball, the force is distributed across the platform rather than back into the movement. Training to improve balance focusing on the usage of unstable surfaces for the sprint athlete would not be recommended. 

As an average person looking to improve overall fitness, I see no problem with using instability training as long as it’s performed safely with a purpose. Exercise should be fun for people, and if someone is inclined to use a bosu ball to do push-ups because they like the challenge… why not? Sure, they might be emphasizing efficient strength development, but there isn’t strength competition to prepare for either. Instability training provides a unique challenge, and easy way to track improvement with added variables to the exercise. As long as someone has a general strength foundation, and demonstrates that they can do the movement safely, I say go for it. BUT, you should know what instability training promotes if you are utilizing it in your program. If the goal of your program is to increase maximal power output, and one of your programs pillar’s is the utilization of unstable surfaces… I will shake my head in disappointment. 

People use unstable surfaces to promote balance ability, core development (abs, obliques, erectors, etc), a warm up to “activate” muscle groups before the session, rehabilitation from injury, and sometimes just to show off! These are all true statements, but are there better ways to accomplish these goals? For example, nothing has been shown to better develop core strength than performing standing, total body movement with an external load (LIKE A BACK SQUAT), and that includes the 30 minute crunch class. There is a time and a place for unstable surfaces, and IMO that is in the rehab setting, a warm up, a new challenge for someone not training for a competition, and to only be attempted safely by someone with training experience. 

Thank you for your time! If you have any questions, please reach out to us!

Instagram: tp_strength

train@tpstrength.com (Coach Nate)

scott@tpstrength.com

tim@tpstrength.com

Phone: 914-486-7678