New research in the Journal of Strength & Conditioning Research (2011), examined the movement and skill analysis of Supercross BMX riders. Researchers assessed 26 elite riders during the UCI BMX World Championships. All movement and skill analysis was captured on video footage. Researchers analyzed the various movement patterns including time pedaling, jumping and pumping for each event. Researchers found the men took about 39.62 seconds to complete a track, utilizing 30.45 pedal strokes and spent 11.83 seconds pedaling and jumping. Female athletes took 40.95 seconds to complete a track, 33.65 to pedal strokes and spent 14.40 pedaling and jumping. Researchers also analyzed dominant movement patterns for starting, taking off, landing and pumping. Dominant movement patterns were found to be associated with the hip and knee.

Coaches can utilize this research to aid in programming workouts that specifically develop the extensors of the hips, knees and ankles. A BMX athlete must also develop keen body awareness and gain strength through bodyweight exercises and supplementary strength work. Workouts on the track and race training work to develop necessary skills and transfer movements, but a cross training program can aid in the development of strength, power, and endurance. Sprinting activities whether on a bike, rower, or running can also be very beneficial in building a power and speed.

Strength & Conditioning Components for BMX Supercross Athletes

• Sprint and Speed Training Including: biking, rowing, running, and airdyne.
• Body Weight Exercises Including: sprints, plyometrics, push ups, strict pull ups, box jumps, sit ups, squats, plank holds, and double unders.
• Weighted Exercises Including: kettlebell swings, goblet squats, turkish get ups, dumbbell complexes, and sled/prowler work.
• Gymnastics Skills Including: core strength, flexibility, stability, balance, trunk rotation and extension, and hip and trunk flexibility.
• Mobility Work Including: stretching, rest and recovery.

Sample Workouts

Workout 1

A.

6x 100 Meter Sprints

(rest as need to maintain consistent time across all sprints)

B.

5 Rounds For Time

5 Goblet Squats

20 Kettlebell Swings

C.

150 Sit Ups For Time

Workout 2

A.

Tabata Row

B.

AMRAP in 8 Minutes

8 Push Ups

8 Box Dips

8 Burpees

C.

1 Leg Dumbbell Split Squat

(6-8 per leg, 4 sets, rest as needed)

Workout 3

A.

Strict Pull Up Ladder

B.

5 Rounds For Time

30 Seconds Box Jumps

20 Seconds of Rest

30 Seconds Double Unders

20 Seconds of Rest

C.

30 seconds of each (no rest) X2

Plank Hold – Side Plank Hold – Plank Hold – Side Plank Hold

Workout 4

A.

4 Rounds

45 Second Weighted Sled Push

Rest 1 minute

45 Second Weighted Sled Drag

B.

10-12 Turkish Get Ups with Heavy Kettlebell/Dumbbell

(on each arm rest as needed)

C.

Airdyne Recovery

(slow pace for 15 minutes)

The post Strength and Conditioning Implications for Supercross BMX Athletes appeared first on Breaking Muscle.

Another somewhat older yet similar study, in the Journal of Clinical Endocrinology & Metabolism, examined the menstrual history of 69 competitive youth swimmers. Results indicated that first menstruation was significantly delayed in the these elite swimmers. Researchers found that a staggering 82% of the swimmers studied had long-term, serious menstrual irregularities. To further validate and understand these findings, researchers extensively studied a selected group of 24 of the original 69 swimmers. Measurements were taken examining body composition, pubertal stage, and reproductive hormone levels. Research results indicated these selected competitive swimmers were much more vulnerable to delayed puberty and irregular menstrual cycles. Researchers noted that the hormonal dysfunction found in elite female swimmers was a different dysfunction than that found in hypothalamic amenorrhea, which is associated with Female Athlete Triad and other sports.

Although it is not is not clear from the research the exact etiology of the hyperandrogenism and menstrual dysfunction present in swimmers, researchers suggest that delayed menstruation might also be the result of genetic factors. They assert that possibly these athletes might be recruited by coaches or select sports that are associated with their body composition. Researchers explain that body composition is strongly associated with delayed menstruation and menstrual irregularities, especially in elite athletes. Researchers hypothesize that possibly an intensive swimming regime along with genetic factors may in turn, facilitate the expression of hyperandrogenism.

More in-depth research should be conducted to determine if a reduction in intensive training alters the menstrual cycle and changes the endocrine and metabolic levels of elite female swimmers. Researchers should also examine and compare a larger demographic of swimmers with other elite female sports associated with hyperandrogensim and menstrual dysfunction.

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According to the study published in the Journal of Strength & Conditioning Research pit crews experience temperatures ranging from 56 to 102 degrees Fahrenheit for anywhere from 3 to 6 hours at a time. NASCAR and other racing organizations also require pit crews to wear fire retardant safety suits for the entirety of the race. In addition to the physical stress, there is the performance anxiety athletes experience during the competition. An elite pit crew can change all four tires and refuel a vehicle in 12.5-15.0 seconds and the outcome of the race can be dependent on their ability to do so.

The results of the study show pit crew athletes have developed a physiological adaption to the heat of their environment. Control subjects not on the pit crew, but attending the race, displayed higher core temperatures than the pit crew athletes. Heart rates, however, were significantly higher in the pit crews and this may have been directly related to their circulatory system working hard to keep their core temperature low. The highest heart rate amongst the crew was recorded in the athlete in the “changer” position, who is given the weighty responsibility of securing lug nuts on the tires. It was reasoned in the study the elevated heart rate was due in some part to the psychological stress of this position. The second most stressful position is considered to be the “jackman,” who operates the hydraulic jack which lifts the car and who also displayed an above average measurement in regards to elevated heart rate.

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Researchers concluded that D-I softball and volleyball athletes were stronger, faster, and more powerful than D-III athletes. Researchers also noted that female volleyball athletes had very similar body composition which may stem from training styles and programs. Coaches may want to investigate and implement the specific strength and conditioning training cycles and programs of these elite athletes across other female sports.

The post Female Softball and Volleyball Athletes are Stronger, Faster, and More Powerful appeared first on Breaking Muscle.