Author: BPSUniversity

THE DEATH OF THE “WARM-UP”??

Posted on by BPSUniversity

How to prepare for a training session could arguably be one of the most important and underrated factors in overall performance.  It has also been a very controversial subject in the industry  – with heated arguments on either side of numerous factors related to preparation:

  • Stretching versus No Stretching
  • Static Stretching versus Active Stretching
  • Long Warm-up versus Short Warm-up
  • Light Cardio pre and Stretching post versus
  • Different types of “Active stretches” – detrimental or not
  • Levels and intensity of the cardiovascular component of the Warm-up

There are literally thousands of articles and blogs and online forums and chat rooms related to the subject of the “Warm-up”.  Most of the arguments focus on irrelevant topics of so-called “experts” just stirring up controversy to garner attention.  In reviewing literature, it’s always important to identify two important factors:

  1. Is it based off proven scientific principles?
  2. If so, is the applied methods proposed make sense based on the scientific principles listed?

 

Having reviewed all of the articles and all of the relevant scientific literature out there, one important question must be raised, that is not discussed in today’s industry:

 

Is a “Warm-up” even necessary for success in sport and/or sports performance?

 

The answer quite simply is NOT yes, it is NOT no; it is a more complicated answer of “possibly, but it is so far down on the “importance” list that the title of the entire concept needs to be changed.”  If there is an actual scientific breakdown on what is needed to prepare for an actual training session/activity/sport, this can be easily explained and exemplified:

  • Absorption of force
  • Accepting body weight and re-directing force
  • Elevation of tissue temperature (hence, the “Warm-up”)
  • Identifying end range of controllable motion of each joint – at variable speeds, including dynamic
  • Isometric strengthening and control at each of the controllable ranges at each speed (building the threshold of stored elastic energy)
  • Activating stretch-reflex mechanisms that can occur at each joint (utilizing the stored elastic energy)
  • Combining multiple joint motions with the same aforementioned concepts – commonly referred to as joint mobility
  • Similar isometric and stretch-reflex mechanisms into new ranges of controllable motion once it is achieved
  • Stability of joints
  • CNS activation and stimulation

 

Note the consistent concepts of an efficient routine before activity – is not “warming up”, but really preparing joints and muscles that cross the joints.  This does need to be stated – there is definitely a need, with scientific basis, for elevating tissue temperature.  Elevating temperature can lead to more efficiency in the other 9 aspects if it’s implemented correctly.  However, it is only one out of ten different aspects to ensure overall efficiency.  It doesn’t need to be as extensive as shown in a lot of literature out there.  One final point to remember on each aspect is:

 

An efficient pre-routine is a training system that must be progressively overloaded over time.

 

The above statement could not be truer.  Many clients ask us questions such as this repeatedly:  “Why do we ‘warm-up’ for 45 minutes?  We don’t have this much time before practice or games!”  Simple answer?  This is NOT a warm-up, it is part of the training system!  ALL of the above concepts can be progressively overloaded across the macrocycle, to ensure each joint/muscle is prepared enough for the rigorous demands of what the sport/activity requires.  It’s that simple.  We are NOT just “warming up” for the activity/training session for the day.  All of these factors are why the term “warm-up” truly is DEAD and has very little relevance is scientific based sports performance.  The term needed for a “pre-routine”?

 

CNS ACTIVATION MUSCLE/JOINT PREPARATION SYSTEMS (CAMPS)

 

The term CAMPS really encompasses what is occurring throughout a routine that needs to be implemented before activity.  Think of the need to implement and progress each of the 10 aspects mentioned above.  And think of how it can be incorporated into CAMPS.  Break it down into 5 main sections:

  1. Foot/Ankle Preparation
  2. Elevation of tissue temperature and General Preparation of Joints/Muscles
  3. Local Joint Isolation
  4. Joint Mobility/Stability
  5. CNS Neuromuscular Stabilization

 

Foot/Ankle Preparation

Everything starts with the ability to absorb force at various speeds, accepting body weight (especially with body weight over one foot), and re-directing force.  Every sport, every activity – even just basic human function – revolves around these concepts.  No matter how much “range of motion” or “mobility” an athlete has – if the sport/activity requirement demands exceeds the ability to absorb, accept, and/or redirect force, the body will guard against itself.  The human body has phenomenal defense mechanisms.  Simply, if the body cannot control a range of motion, it will guard out of that range – hence the “tightness” that might be felt, but a warm-up or a stretch will not fix.  It is termed Foot-ankle Preparation because this is the first point of contact with motion.  All of the muscles that cross all of the joints of the toes, forefoot, rear-foot, and ankle joints must be able to absorb, accept, and redirect force upon ground contact – at all speeds and all angles required for the sport/activity that is being prepared for!

 

As always, these are trainable effects that can be progressed over time – as with any training system.  This is the entire concept behind CAMPS – this is a system of training that is taking exercises designed to absorb, accept, and redirect force of muscles that cross the joints of the foot/ankle upon ground contact, to prepare it over time to meet the demands of the sport/activity.  Just like lifting weights, metabolic conditioning, or even speed work – it is all periodized and progressed across a macrocycle to gain more efficiency OR maintain optimal efficiency.  There can be a period of applying an exercise into action.  This is why you see many of our athletes “jog the recovery” in between exercises.  Yes, this will elevate tissue temperature; but it also applies the concept of joint prep starting at the toes joints and working up the body.  This will reinforce the pattern over time.

 

Elevation of Tissue Temperature and General Preparation of Joints/Muscles

The concept of elevating tissue temperature can now be discussed.  It is definitely secondary to absorb/accept/redirect force because of all the guarding patterns that can ensue without a proper beginning to the routine.  It can strategically be placed here because it can lead to more efficiency in the later phases.  This elevation is also a progressive overload over time.  Meaning that energy systems can be trained, even during CAMPS.  Looking at an example like football, it can easily be identified that the primary energy systems used during this sport is Anaerobic Alactic Capacity and Anaerobic Lactic Power.  It doesn’t mean these are the only energy systems used, it’s just the primary ones used.  Since the actual training system after CAMPS will predominate in these systems, other systems can be used during CAMPS.  Hence, more Aerobic, or even Anaerobic Lactic Capacity (ALC).  Football is a 3-hour game.  There are long drives.  There is an aerobic component.  Ability to efficiently tolerate lactic acid buildup and express maximal power output is a trainable effect that can be progressed over time.  Why not use this section of CAMPS to focus on Aerobic Capacity/Power, or ALC?  Some of the most efficient CAMPS are out longest.  And we extend it and advance it in response to the development seen over a macrocycle.  We’ve implemented CAMPS that are 15 total minutes in length during the first microcycle of an off-season, and progressed it to 40-50 minutes (with heavy advanced plyometrics and speed mechanics during CAMPS) in the final microcycle of an off-season.  Why?  Because the clients continuously built up more of an Aerobic base and micro-progressed tolerance of lactic acid over the course of the overall training system.

 

Also note that this section is “supporting body weight.”  Meaning everything is on the feet.  This will continue to progress and challenge the concepts of absorbing/accepting/redirecting force.  There is also various stages of each isometric progression and development – increasing the trainable effect of storing elastic energy and applying it.  This is why each joint is categorized by the following:

  • Activation Preparation
    • Isometric strengthening at end ranges of motion at slow/fast speeds
    • Basic forms of stretch reflex
  • Activation
    • Skip Rhythm –Individual – Introduction of concepts of low grade plyometrics through the foot/ankle joint with an advanced stretch reflex across the designated joint
    • Skip Rhythm Continuous – same concept as Rhythm, but increase speed equals increase challenge of both concepts
    • Skip Power – the ultimate high level of absorb/accept/redirect force across the foot/ankle joints – along with increase limb speed to overload and challenge storing elastic energy and applying it
  • Active Motion
    • An end range of controllable motion is now identified, there can be tension put into the tissue at this range (the active ‘stretch’ of tissue slightly beyond the end range)
    • Micro-progresses the body to tolerate slightly new ranges beyond the current threshold

 

Local Joint Isolation

This is where the position of the body is on hands/knees, side lying, supine, etc.  Without the external independent variables of supporting the body weight and dealing with forces from ground contact, a lot of emphasis can be placed on a single joint motion.  There are some isometric forces into one plane with a concentric/eccentric action across another plane; but the concept will be simply to isolate an action in one place across one joint

 

Note that this is really efficient at increasing a controllable range of motion because all the emphasis can be places on the single action.  And every action can have a Pause and a Reflex action.  Just like in the above section, there is need to identify and get isometrically strong at an end range of controllable motion.  Once this stored elastic energy is increased (in the set for the day as well as over time), the reflex mechanism can be applied.  It’s important to recognize that a stretch-reflex does have an isometric component between the eccentric load and the concentric contraction.  It’s just too fast that it can’t be seen.  Hence, pure isometric strength off of variable speeds of eccentric loading is the key to building an efficient stretch-reflex.  It’s also important to note these stretch reflexes are constantly seen in all sports/activities.  It is the rate limiting factor of true preparation for demands of a sport – and it is definitely a trainable effect that needs time and progressions to be maximized and developed.

 

Joint Mobility/Stability

This is taking the exact concept above and combining joint motions.  As opposed to just abduction of the hip joint – joint mobility can be extension of the hip joint combined with abduction of the hip joint.  Once all of the ranges are isolated for the simplicity of maximizing the ranges of motion, the combination of planes of motion will be the true transfer into sport.

 

Also keep in mind that once a good amount of range of controllable motion and joint mobility is achieved, stabilization of joints is necessary.  This is why there are a lot of isometric, multi-joint motions at the end of this phase.  A good example is a Single Leg (SL) Quarter Squat and reach.  If the absorption/accepting/redirecting of force is achieved; and ranges of hip flexion/extension/adduction/abduction/rotation is obtained; and the mobility of the hip joint is increased; NOW is the time to stabilize the hip joint.  This exercise is perfect, and can be intensified over time to increase the challenge of this concept.

 

Neuromuscular (CNS) Activation

At the final stages of this training systems routine of CAMPS, a constant overload is applicable.  This is where dynamic motions can be extremely efficient.  Also, recreating the “theme of the day” by high-speed joint motions and stretch-reflexes OFF the ground, but lower joint loading.  Linear acceleration can be linear wall drills.  Lateral days can be lateral wall drills.  Backwards emphasis days can be back lunge series or back lateral wall drills.  Forward multidirectional can be multidirectional wall drills.  Absolute speed can be Ankling drills.

 

No matter the chosen exercise sequence, three important factors are necessary for efficiency in this phase.  Very dynamic actions are necessary to overload conscious activation of limb speed.  Stretch reflexes can be challenged and micro-progressed of the action off the ground – meaning typically in the Transitional Phase of motion.  The joint loading should be minimal to allow for pure CNS activation without independent variables of extreme levels absorbing and redirecting force possibly interrupting the overall goals of CAMPS.  Keep in mind the full speed sprints will be a part of the training session; but the CAMPS just needs to heighten the activity of the CNS before this extreme joint load to allow efficiency of the high speed movement drills.

 

Conclusion

All of the above can be found in the CAMPS section of the BPS University.  Many of the old terminology revolve around “Active Dynamic Warm-Up” and concepts like that.  While that terminology is correct, it is just incomplete.  For a full concept of hundreds of examples of each of the phases of the BPS CAMPS system, check out the Exercise Database and the full breakdown in Coaching Videos.

 

Because this system is so important to the overall system of training any athlete or fitness enthusiast any level in any sport/activity, a full breakdown is see in Coaching Videos.  It was one of the first things uploaded to this University; and absolutely has to be fully understood and implemented and cannot be ignored.

Upper Body Strength Based Preparation/ Warmups

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For any upper-body strengthening program to truly be efficient, there must be proper joint preparation.  This is beyond just a standard “warm-up”.  This is really focusing on preparing the joints for the motions that will be encompassed within the session.  It’s also important to remember this type of preparation of the joints is a training system over time – not just to prepare for the succeeding workout.  As with any warm-up / preparation, the stimulus can be overloaded over time, as the various systems of strength are increased and overloaded throughout the overall program.

 

The obvious basics of strengthening always centers on these main aspects – absolute strength, speed strength, dynamic eccentric loading, and reversal strength.  No matter what the “theme of the day” is – one (or more) of these main four aspects are centered within two primary upper body motions – pressing strength, and pulling strength.  To properly prepare joints for all aspects of strength with pressing and pulling motions, an understanding of all of the main joints and main joint motions for the upper body is essential:

  • Shoulder flexion (to humerus parallel to ground)
  • Shoulder flexion continued overhead
  • Shoulder abduction
  • Shoulder adduction
  • Shoulder extension
  • Scapular protraction
  • Scapular retraction
  • Scapular elevation
  • Scapular depression
  • Humeral rotation

There are many variations and subdivisions of each of these motions (such as shoulder horizontal abduction/adduction, elbow flexion/extension), but for simplicity purposes, the focus will be on these aforementioned motions.

 

No matter what form of the four main aspects of strength for either pressing motions or pulling motions encompassed within with exercises for the workout, a combination of each of these joint motions will be utilized.  Hence, it is always good practice to encompass these motions with slow controlled tempos and isometrics at various ranges to properly warm-up and prepare for the workout.  The following exercises use one or more of the motions described above.  These exercises can be referenced in the Exercise Database section of the online University (Strength, Upper Body, Auxillary).  Again, it is necessary to understand the following exercises can be overloaded over time – by increasing the load (or weight), increasing the tempo, and/or increasing the isometric hold at various angles.

 

Shoulder V-Raise (thumbs up) / Rotate

  • Shoulder flexion (to humerus parallel to ground)
  • Humeral internal/external rotation at a shoulder flexed position
  • Isometric strengthening at a shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise (palms down) / Shrug

  • Shoulder abduction
  • Scapular elevation
  • Scapular depression
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction

 

Shoulder V-Y Raise (thumbs up)

  • Shoulder flexion (to humerus parallel to ground)
  • Continued shoulder flexion overhead
  • Shoulder extension
  • Isometric strengthening in shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise / Rotate

  • Shoulder external rotation
  • Shoulder abduction in externally rotated position
  • Shoulder internal rotation in abducted position
  • Shoulder external rotation in abducted position
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction in externally rotated position

 

Scapular Pushups (hands)

  • Scapular retraction
  • Scapular protraction

 

Scapular Pushups (elbows)

  • Scapular retraction
  • Scapular protraction
  • Note that this scapular retraction and protraction is with the intention of pressing isometrically into shoulder horizontal abduction. Because the entire forearm is on the ground, it’s easy to perform a good isometric contraction into horizontal abduction (pushing out) while the concentric/eccentric action of scapular retraction/protraction is occurring.  This is the main difference between the Scapular pushups from the hands or elbows – the elbows allows for this unique intention, which changes the exercise completely.

 

As stated earlier, there are many different exercises and variations of exercises that can accomplish the goals of:  preparing for the immediate workout; and develop an increased tolerance to loads of future workouts.  This 6-exercise systems definitely is a great place to start because it encompasses isometric, concentric, and/or eccentric strengthening / preparation of all motions of the shoulder and scapular required during any variation of exercises for pressing strength and pulling strength.  Examples:

  • Standard bench/board/floor press exercise – there is isometric contraction of the scapular retractors, with concentric shoulder horizontal abduction and elbow extension; with slight scapular protraction at the end of the press.
  • Standard rowing exercise – there is scapular retraction, with concentric shoulder extension (and possibly shoulder horizontal abduction, depending on the row variation) with elbow flexion; and isometric contraction of the scapular retractors during the eccentric action of the row with scapular protraction at the end of this eccentric
  • DB pressing/rowing – depending on the variation of the use of the DB press or row, there can be humeral internal/external rotation involved.

 

This provides a great basic summary of the actual joints (and joint motions) involved in the primary exercises during a typical upper body workout.  An efficient way to prepare for increased loads of pressing and pulling for the workout would be to “warm-up” with these joint motions with low loads, slow tempos, and isometric contractions at key points in the ranges of motion.

Rules for Youth Athlete Speed Development

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3 Rules for Youth Athlete Speed Development

  • The Structure Rule

CAMPS – Before any training sessions, it is always important to have the structure of the training session outlined for maximal efficiency to maximize adaptations.  First, we need to increase the threshold ability of accepting and redirecting force for the ankles, knees, hips, trunk, and upper extremities.  This means, a well-designed CAMPS is vital for ensuring an athlete is prepared to execute the planned work for the day.  For example, start with SSP and progress from isometric modifications to full reflexive movements.  Once the base of support for the body is strong and tissue temperature is elevated, progress into SST that is skewed to prepare the muscles related to the planned movement or exercises of the day.

Application/Technical/Application – After an appropriate CAMPS muscle preparation, it’s recommended that the athlete begins the planned work with application first.  For instance, if the goal for the day is to increase the athletes ability to perform forward mutli-directional cuts (similar to a wide receiver in American football) we would begin by sprinting forward full speed then cutting diagonally at a 130* angle.  During the execution of the movement the coach can start to identify which aspect for the run and cut needs improvement from various vantage points.  After, 10-15 minutes of continuous application work, the coach can teach athletes a technical drill that is most appropriate for improving the application for the day.  For example, if more than 50% of the athletes in a group or training session are having issues executing an outside edge forward multi cut, the coach may elect to have the entire group perform the carioca quick step technical drill.  This drill is designed to overload the ground contact force on the outside edge of the foot and inside of the opposite foot.  Once the athlete has performed the drill 1-2 times correctly each direction, it is best to have the athletes finish the session with the same application forward cuts the sessions began with or progress to more difficult modifications of the forward multi movement.  A form of progressed forward multi cuts application could be visual and audible commands that force the athlete to cut based on an outside stimulus rather than a predetermined pattern.  If the most appropriate technical drill has been selected for a given group of athletes, more times than not, the second or final round of application work will be noticeably more efficient.  Progress the difficulty of the movement based on the athletes’ response overtime within the structure of application then technical work then application.

The end of the session can be sport specific by having the athletes sprint or do an application that closely resembles movement within their sport.  For example, a baseball shortstop player may choose to perform a sprint from a baseball-stealing stance.  Perhaps a tennis player will finish his or her session with lateral shuffles with change of direction to lateral shuffles.  Have a well planned structure and don’t stray to far from the planned volume of application work.

 

  • Technical Rule of Thumb

A very common technical drill utilized with BPS is our variations of the wall drill.  We chose either a linear wall drill, lateral wall drill, back lateral wall drill, etc.  It is typically progressed from isometric single switches to continuous reflexive rapid fire.  It is important that the younger youth athletes and/or beginners remain on isometric modifications.  For example, the isometric lateral wall drill is designed to overload and increased the foot’s abilities to accept and redirect force off of its inside and outside edges.  The fastest way to build a strong foundation of edge strength is to isometrically hold the lateral wall drill for 1-3 seconds facing each direction by switching the legs up and down 2-4 times.  Most growing youth athletes initially lack the strength in the edges of their feet and lack the truck stability necessary to expertly perform the lateral wall drill with reflexive rapid fire.  Technical drills should be performed only for a few reps during a given session since they are very taxing on the central nervous system.  Technical work is important for increasing thresholds for bodily structures and functions but must be supplemental to application work.  If technical work is consuming the majority of a given session, the benefits will not be realized during the application movements.  Technical drills are necessary to quickly improve application movements necessary for sport.  Always remember it is not appropriate to teach people how to form run with technical drills.  However, it is appropriate to improve movement efficiency by overloading and adapting muscle tissue.

 

  • Volume of Work Rule

Youth athletes require large amounts of volume.  An appropriate work to rest ratio should be around 1 to 2 or 1 to 1.  60-70% of a given session needs to be application work.  30-40% should be CAMPS, plyometrics, and technical work.  For example, on a backward multi-directional day, the first 10 minutes of the session should be specific CAMPS designed to prepare the body for backward multidirectional movements.  After a minute water break a good 10-minute plyometric routine should be completed and progressed based on skill level.  Again, a short water break may be given before the athletes start the first 15 – 20 minutes of application drills (i.e. back pedal or back angle pedals).  Chose between 2-3 appropriate technical drills while keeping in mind total technical work time should not exceed 10 minutes within this hour-long session.  Supper-setting 2 minutes of technical work with the application 3-4 times per session seems to elicit the best response for our youth athletes.  Finish the session on application for the last 15-20 minutes for a total of 30-40 minutes of application work during a given session.  Youth athletes respond and adapt well to large amounts of volume work since hormones are higher during that time of development.  Recovery and growth improvement opportunities are optimal if training structure, technical work, and volume levels are most appropriate.

 

DRAFT PREP- MOVEMENT 2

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Draft prep movement training can be a challenging periodization to plan for since there is a short mesocycle of typically 8 weeks.  The goal is to reach the highest genetic potential of speed for each athlete safely but quickly.  You will see how we periodize for our draft prep training down to the week, day, and exercise.

 

The format we use to lay out the periodization is organized so we can see the day and type of training to the left.  Moving to the right you’ll see the aspect of training weather its camps, plyometrics, technical drills, or application drills.  Our camps are always first and designed to specifically prepare the athlete for the type of training planned for that day.  For instance, Mondays and Thursdays are agility days that involve lots of lateral change of direction may dictate that more lateral lunging or hip adduction/abduction focused exercises will be implemented into CAMPS.  Plyometrics typically follow CAMPS.  Application typically follows the plyometrics and the technical drills are implemented between application drills based on flaws the athlete may present during the application drill.  The volume (reps and sets) for each application drill depends on form and injury imitations.  Typically, if the athlete is healthy high volume of basic level speed work is recommended in the first week.  The focus of Tuesdays and Fridays is linear speed.  Wednesday is our active recovery day with the focus on doing speed drills in our Olympic pool.  The pool allows us to de-load the joints since the pool water will support half the weight of the athlete.

 

Week 1 is our general preparatory phase (GPP).  In this phase the athletes are medically evaluated to identify imbalances.  Our exercises are designed to balance the athlete then progressively overload the body to solidify the bilateral muscle balance.  Much of emphasis is put building a base level of strength so the muscles can adapt to basic speed drills.  The more high level advanced training is dependent on the base level GPP adaptation to speed training to maximize speed and avoid injury.   There is a heavy emphasis on learning technique for agility and 40-yard dash starts.  Lots of resistance speed training is utilized to work on the acceleration phase.

 

Week 2 is our intensification phase.  More volume is added to the exercises introduced in the GPP phase.  Also, longer buildups into the a-run exercises are added along with more heavy resistance training on acceleration sprint training.  In this phase we will introduce phase 1 of assisted sprint training.  The assistance will be really short with maybe just for the first step of a 10-yard sprint.  This drill is high-risk high reward, which is why there is multiple phases the progress in intensity.  Only athletes that are healthy will partake in assisted work.

 

Week 3 drills progress in volume, resistance, and distance of each drill.  Phase 2 of overspeed is introduced with ankling and buttkick drills.  The athletes’ muscles are now prepped for higher intensity drills such as phase 2 of over speed.

Linear

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Basic Crunch – Side Bend Iso (band resist)

Basic Crunch With Band Diverging Lateral Force

With Trunk/Spine development, the number one rule of thumb is to NOT combine concentric motions. However, it’s extremely important to combine muscle groups in the same exercise – just have one motion concentric, and the other motion(s) isomeric.

This is a good example – the Basic Crunch (232 Tempo), Band Diverging Lateral Force.

Note that trunk flexion is working concentric / eccentric. However, the isometric force is placed on the trunk rotators at the bottom of the crunch, and on the trunk lateral flexors at the top of the crunch. This simple band attachment allows for the “combining muscle groups” in the same exercise. WITHOUT having unnecessary stress on the spine (which occurs with many exercises that combine concentric motions – like exercises that seem harmless like a bicycle crunch or a MB/Plate side to side rotation).

Bone Growth/Youth Development

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Here might be the most commonly asked question a strength & conditioning professional must answer to youth athlete parents.

Question:

“Will my 13-year-old child (or younger) have a stunted growth from lifting weights?”

Answer:

Unsupervised training or unqualified coaches could potentially put youth athletes in scenarios that could damage growth plates.  Again, few youth athletes experience stunted growth and damaged growth plates and these rare occurrences from improper movements should not detour youth athletes from exercising young.  The benefits a youth athlete receives from intelligent training and sport play are far too valuable to be passed up.  There are many brilliant minds and a plethora of scientific research that shows bone growth will be improved (sometimes more than genetics had planned) rather than stunted through biomechanically sound youth training.  Depriving a youth athlete from proper training before, during and after their peak height velocity is doing that athlete a major disservice and could potentially cause that athlete to never reach their genetic potential.

For more information join our BPSU and go research and study the work of Istvan Balyi (an expert in long term athlete development).

Bone Growth and Youth Development

Posted on by BPSUniversity

12-2-16

Adam Boily MS, MATJS, USAW

Here might be the most commonly asked question a strength & conditioning professional must answer to youth athlete parents.

Question:

“Will my 13 year old child (or younger or teenager) have a stunted growth from lifting weights?”

Answer:

It depends. It depends if the athlete is exercising biomechanically correct or not. Stunted bone growth may occur when the open growth plates located at the ends of bones become damaged. Damaged open growth plates can happen for various reasons, which include an injury from sport or poor exercising technique. For example, if a 12 yo athlete playing soccer sustains a trauma to the knee in a soccer game, he/she could incur growth plate damage around the knee. Another way an athlete can sustain growth plate damage in the knee would be biomechanically incorrect weight-bearing exercises. Say a 10 yo athlete is front squatting and during every repetition their right knee caves in with a valgus moment. If an expert S&C coach is not there coaching the athlete out of these poor mechanics, overtime knee growth plate damage might occur before the plate close. However, most youth athletes will not experience growth plate damage from training or in sport as long as qualified professionals are monitoring exercises.

It’s important to develop youth athletes through sport and training participation because their young bodies and minds are like sponges and we want them to learn exercise technique and proper nutrition before they may learn bad habits. To avoid growth plate damage in young athletes, their training should be focused on light loads (body weight or light weights) so they can learn the intention of each exercise. When an athlete is below the age of 13 yo, they benefit tremendously from learning proper biomechanically correct exercise techniques and become strong through a long amount of isometric exercises. Before weight is increased for the youth athletes, volume and isometric times should be increased substantially so proper technique is reinforced and the athlete naturally performs exercises biomechanically correct. These exercises may include squatting, pressing, pulling, running, and jumping. Typically we find that athletes starting to exercise around 5-8 yo will become strong enough and biomechanically adequate for progressive resistance training when they reach 14 yo. Also, at this point, the growth plates are still open/undamaged and these athletes will start peak height velocity (puberty).

Surges of hormones, including testosterone, are beginning to flow through the athlete naturally. This is the ideal time for athletes to exercise with heavier resistance and advanced plyometrics. With the surge in hormones and advanced strength and conditioning volume combined, the athlete will experience hypertrophy of lean muscles, increased bone density, length, and girth as well as other bodily tissue growing. Sometimes, an athlete will grow rapidly and the muscles become stretch so fast that the brain has a hard time communicating to or controlling the muscles during this growth. In this case the athlete will become clumsy or uncoordinated (you may have this seen this with young basketball players). However, if during this time that same athlete were in a proper training program, especially involving isometric exercises (pillars or infant squats), their muscles would remain strong and would not become as clumsy. During this time of puberty, the athletes’ recovery time will be much more rapid allowing them to endure progressive amounts of volume from day to day and week to week.

To some it all up, participating in unsupervised training or with unqualified coaches could potentially put youth athletes in scenarios that could damage growth plates. Again, few youth athletes experience stunted growth and damaged growth plates and these rare occurrences from improper movements should not detour youth athletes from exercising young. The benefits a youth athlete receives from intelligent training and sport play are far too valuable to be passed up. There are many brilliant minds and a plethora of scientific research that shows bone growth will be improved (sometimes more than genetics had planned) rather than stunted through biomechanically sound youth training. Depriving a youth athlete from proper training before, during and after their peak height velocity is doing that athlete a major disservice and could potentially cause that athlete to never reach their full genetic potential.

 

*For more information join our BPSU and go research and study the work of Istvan Balyi (an expert in long term athlete development).

Elite Football Combine Preparation – Movement

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Elite football combine prep movement training can be a challenging periodization to plan for since there is a short mesocycle of typically 8 weeks.  The goal is to reach the highest genetic potential of speed for each athlete safely but quickly.  You will see how we periodize for our combine training down to the week, day, and exercise.

The format we use to lay out the periodization is organized so we can see the day and type of training to the left.  Moving to the right you’ll see the aspect of training weather its CAMPS (CNS Activation and Muscle/Joint Preparation Systems), plyometrics, technical drills, or application drills.  Our CAMPS are always first and designed to specifically prepare the athlete for the type of training planned for that day.  For instance, Mondays and Thursdays are agility days that involve lots of lateral change of direction may dictate that more lateral lunging or hip adduction/abduction focused exercises will be implemented into CAMPS.  Plyometrics typically follow CAMPS.  Application typically follows the plyometrics and the technical drills are implemented between application drills based on flaws the athlete may present during the application drill.  The volume (reps and sets) for each application drill depends on form and injury imitations.  Typically, if the athlete is healthy high volume of basic level speed work is recommended in the first week.  The focus of Tuesdays and Fridays is linear speed.  Wednesday is our active recovery day with the focus on doing speed drills in our Olympic pool.  The pool allows us to de-load the joints since the pool water will support half the weight of the athlete.

Week 1 is our general preparatory phase (GPP).  In this phase the athletes are medically evaluated to identify imbalances.  Our exercises are designed to balance the athlete then progressively overload the body to solidify the bilateral muscle balance.  Much of emphasis is put building a base level of strength so the muscles can adapt to basic speed drills.  The more high level advanced training is dependent on the base level GPP adaptation to speed training to maximize speed and avoid injury.   There is a heavy emphasis on learning technique for agility and 40-yard dash starts.  Lots of resistance speed training is utilized to work on the acceleration phase.

Week 2 is our intensification phase.  More volume is added to the exercises introduced in the GPP phase.  Also, longer buildups into the a-run exercises are added along with more heavy resistance training on acceleration sprint training.  In this phase we will introduce phase 1 of assisted sprint training.  The assistance will be really short with maybe just for the first step of a 10-yard sprint.  This drill is high-risk high reward, which is why there is multiple phases the progress in intensity.  Only athletes that are healthy will partake in assisted work.

Week 3 drills progress in volume, resistance, and distance of each drill.  Phase 2 of overspeed is introduced with ankling and buttkick drills.  The athletes’ muscles are now prepped for higher intensity drills such as phase 2 of over speed.

Week 4 focuses on longer a-run zones with faster build-up runs.  Phase 3 of overspeed is now safe to implement.  Distance of pulls and runs for overspeed is determined by form and/or medical limitations.

 

 

In the 5th week of training volume is slightly decreased with increased intensity being the goal.  The amount of drills at this point is limited to 1-2 sets.  This means the athletes should perform these sets and reps with aggressive speed and power while maintaining ideal form.  Staying with the theme of increase intensity, the overspeed drills are a main goal for the linear days.  This is the drill that will help guys get the extra speed needed to lower their 40-yard dash time.  Agility drills are performed from start to finish without being practiced in its parts.  It’s important that all weight room and muscle preparation exercises before speed work minimizes the hamstring specific drills if not completely avoided.  We want the athlete to train hard in week 5 but keeping in mind week 6 is their first mock combine.  For athletes invited to Indianapolis NFL combine, this mock will be their true mock combine.

Week 6 is mock combine week.  All athletes going to the NFL combine will take this day seriously to closely as possible mimic their testing day at the NFL combine.  These athletes will only be about 75-80% recovered at this point due to the week 5 training.  Also, this day and the testing numbers that is yielded will just be an estimate for their potential.  The athletes’ highest genetic potential should be peaked exactly on their proday or combine testing day, assuming the athletes have no injuries or experience any other unforeseen issues.  We typically bring our athletes to the ocean the day after the mock combine-testing day to speed up recovery times.  The rest of the week is designed to correct flaws in any of the drills that we videotaped for each athlete on the mock combine day.   Also, hamstring exercises are avoided to allow them to recover faster.

Week 7 is one of our last high intensity moderate volume training weeks.  By this time athletes are adapted to the stress of overspeed training and running full speed or more than full speed for 30-60 yards.  We are confident that all healthy athletes can increase the intensity and volume of their overspeed runs by pulling harder and assisting the sprints for greater distances.  Keep a good rest time of around 2-3 minutes between pulls to allow the muscles to recover.  On day 1 athletes going to the NFL combine will only do the combine camps and full speed agility drills for about 1-2 sets each.  On day 2, their last mock combine may be limited to a maximum distance of 20-yard sprints to ensure their muscles are not over trained.  This last mock focuses on perfecting 40-yard dash starts and correcting any flaws from their previous mock combine.  All athletes will end the week with full speed agility drills and a low volume linear speed day with possible low volume overspeed sprints.

The final week 8, most athletes are using day 1 to taper down for their true mock combine on day 2.  NFL combine athletes are also still tapering down from the previous week since they fly out and travel to Indianapolis.  The NFL combine guys do strictly combine camps and practice starts with strategic “off days.”  Hydration is a key focus due to weather and surrounding changes that can dehydrate athletes.  If the combine athlete follows our taper regimens and does not change the usual routine, he will peak and perform well on his assigned testing day.  All other athletes in this final week will perform their day 2 true mock combine followed by a recovery day on day 3.  For their final day 4 and 5, most of the athletes will begin their taper sheets and travel to their school and peak on their testing proday.

Eilite Football Combine Preparation – Strength

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Most athletes, sooner or later, will need to prepare for various measures of athletic performance tests such as the 40 yard dash, 3-cone drill, 5-10-5 shuttle, vertical jump, and broad jump.  As strength and conditioning specialist its important to have an appropriate, effective, and efficient deigned strength program that will enhance athletic performance.  For example, training collegiate athlete transitioning from NCAA football into the NFL, requires athletes to perform at their highest genetic potential.  Below are the first 4 weeks of the BPS Elite Football Combine Prep periodization.

First, is the General Preparatory Phase (GPP).  This first week involves performing pre tests for 3 of the athletic performance tests (225 bench press, vertical jump, and broad jump).  This helps to gauge any imbalances each athlete has so a tailored strength program can be utilized.  Once this is complete the athlete begins the strength progressions.  In this week, the goal is to quickly realign the body bilaterally through the use of single arm and single leg exercises, neural adaptation, and hypertrophy.  Also, this phase involves adapting the muscle tissue with volume in preparation for more aggressive high speed power.  

As we progress to the next week of strength training called the intensification phase, we put an emphasis on increasing the intensity of training, as the phase name describes.  The concept of variable resistance is introduced to increase to further increase neural adaption by recruiting more motor units within the target muscles.  More volume is added for increased hypertrophy and strength.  Variable resistance such as bands and/or chains will increase strength for more of the muscles range of motion and as the bodies mechanical advantage increases.

In the third week of training, the athlete will move to the conjugate phase of strength training.  The goal of this phase is to progress from hypertrophy and strength training into the power phase.  This can be accomplished with more variable resistance along with faster tempos during the exercises.  The first week of conjugate training is considered more strength than power training.

The concept of the Conjugate phase is to have one day of upper in the Strength and Max Strength levels; and the other day of upper in the Speed-Strength and Power Levels.  The same concepts will follow for the lower body – one day SL Strength and Max Strength with the other day being Speed-Strength and Power.  Note a lot of the Speed-Strength and Power is with the use of variable loading on multi-joint lifts of bench and squat, which emphasizes acceleration through the end range of motion.

Progressing to the second phase of conjugate training overloads the strength and power built in phase 1 of conjugate.  More volume is added and more variable loading is added.

 

 

After week 4 of draft prep training, most athletes will be due for a downloaded lift in the weightroom.  With this basic download lift week, the focus is to bring the volume down for upper and lower body days.  Depending on the athlete, downloading the lower body and uploading the upper body may be appropriate.  During this time of the year athletes will be invited to play in collegiate bowl games.  If an athlete attends this week-long game he will not lift for that week and therefore, that counts as his download week.  The low volume and/or no lift, allows the body to actively recover from the previous weeks of conjugate dynamic.  Upon completion of this week, the athlete will be ready to increase the strength plateau by advancing into the next strength/power and power/strength phases.

The strength/power phase focuses on a big increase in intensity with emphasis on strength slightly more than power development.  The first upper body day 1, with “clusters,” increases pressing strength dramatically.   Pulling and elbow extensor volume is increase for more upper body strength, power, and endurance.  The lower body days are designed to potentiate power output.  Many resisted jumps paired with free jumps are effective in this phase.  This jumping power will also transfer to the sprint training, which is preparing the athletes to peak in a few weeks.

The following power/strength phase focuses more on power output than strength gains.  The previous weeks have prepared the muscles for massive gains in hypertrophy and strength, leading the athlete to peak performance for maximum power.  Upper body days emphasize pushing power and realizing new plateaus for the 225lb bench press rep test. The lower body resisted jumps and clean pulls are light to focus on potentiating power through faster movements.  Then, realizing the new plateaus for the broad and vertical jumps.

The final strength phase is the max/taper phase, which focuses on upper max strength through heavy weight with a power component by adding chains.  Most of the pushing is fast and pulls are reflexive.  The inverted row holds are designed to isometrically strengthen the muscles that are contracted at the bottom of the bench.   This isometric strength will produce a more powerful stretch reflex on a 225lb bench press rep test.  The 225lb bench holds are designed to isometrically strengthen the muscles involved in keeping the bench press body position base and elbow extensors that are keeping the arms straight.  This strength will allow the athlete to have a temporary regrouping moment to make sure the body is properly positioned to perform single repetitions under fatigue during the end of an actual 225lb bench press test.

Strength Endurance / Power Endurance Continuum

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We have coined phrase “Strength Endurance / Power Endurance Continuum” to really categorize various resisted/assisted drills to help with an organized periodization model for the lower body.  In basic terms, think of Strength Endurance as building the “base” to allow for more efficiency of “specificity” of Power Endurance.  This is about as aggressive of a Strength Endurance exercise as it gets.  Note the deep bending position at the ankle, knee, and hip joints.  While it’s understood that the ground contact will be excessively long – that’s really the point.  Not everything needs to be specific.  This is strength endurance of the hip/knee extensors and plantar flexors with extreme levels of trunk stabilization.  It will set the base for overall power development and power endurance.  Plus, it will significantly raise the threshold of stored elastic energy in the support system due to the deep bending positions – specifically in the ankle joint.  Its important to remember to have a periodized approach to implementing all of the exercises across this lower body Strength/Power Endurance Continuum.  The understanding is that Strength (left side of the continuum timeline) will be eariler in the off-season while Power (right side of the  timeline) will be later in the off-season.  However, this IS a staple “go to” exercise that we use throughout many phases off the off-season AND in-season training.  For more information on this and the entire BPS Continuum, join our platform at www.bpsuniversity.com!

Professional Tennis Conjugate Strength

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This conjugate strength week is designed for the professional tennis athlete who is injury free and 4-8 weeks into their offseason periodization.  Remember, a tennis “pro” isn’t necessarily 18 years of age or older.  Some “pro” tennis players can be as old as 14 years and have enough training experience to appropriately progress to this phase of strength training.

As referenced in some of our variable resistance article, it’s necessary to utilize bands or chains with lower body pressing motions to increase power output.  This increase will translate to linear speed, lateral quickness and leaping abilities.  For a video reference of each exercise refer to our database.

 

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