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Fitness

Training Activities for Athletes: The Logical Steps to Determine Their Value, Part 2

Let’s apply our deductive reasoning to strength training and conditioning protocols specifically. Here’s what you need to know to know if a protocol is worth your time and energy:

Tom Kelso

Written by Tom Kelso Last updated on March 15, 2014

Last week we examined general guidelines for determining the value of a training program. We also took a brief look at the history of the fitness industry and the results of various endeavors. In doing so, we learned that any training endeavor should fall into one of three categories for it to be considered a legitimate pursuit:

Last week we examined general guidelines for determining the value of a training program. We also took a brief look at the history of the fitness industry and the results of various endeavors. In doing so, we learned that any training endeavor should fall into one of three categories for it to be considered a legitimate pursuit:

  1. Force enhancement via strength training
  2. Energy system improvement via sport-related conditioning runs or drills
  3. Skill improvement via sport-specific skill training

Anything that does not fall into any of those categories should be put into a “gray area” category. This categorization means the activity, method, or tool is questionable. Now let’s apply our deductive reasoning to strength training and conditioning protocols specifically. Here’s what you need to know to know if a protocol is worth your time and energy:

Strength Training

To be considered a legitimate strength-training exercise the following criteria should be met:

  • The device or resistance used should safely create high tension in the working muscle fibers. You’re trying to prevent injury, so use proper technique.
  • The exercise should be performed with a controlled speed of movement. This means relatively slow by nature due to the fact that significant resistance is used and excessive momentum minimized to keep the working fibers under tension. Moving a resistance with a relatively fast speed may eventually recruit and fatigue muscle provided one reaches the point of momentary muscle fatigue. However, this is not recommended due to the unnecessary accelerative forces placed on the muscles and surrounding connective tissues.
  • The exercise should be performed to the point of volitional muscle fatigue (safely) to overload the greatest volume of working muscle fibers. Volitional fatigue means maximum fiber usage and maximum fiber usage means proper overload.
  • The aforementioned process should be performed over a full range of joint muscle function. Strength at each position of the range of a muscle’s function adds fortification to injury protection.
  • The program should be progressive in nature in terms of increasing the amount of resistance used and/or the number of repetitions performed over time. Some plan of overload, adaptation, and progression must underpin the program.

Conditioning

To be considered a legitimate conditioning-related activity at least one of the following should apply:

  • If attempting to improve cardio-respiratory endurance, the activity should elevate and sustain the heart rate to elicit a corresponding training effect. Of course it must be demanding.
  • If attempting to enhance sport-related energy systems, the program should apply an appropriate volume of bouts, levels of intensity, lengths of bout time, and recovery time between bouts (if applicable). Additionally, it should be designed to progressively overload those energy systems. Again, a progressive plan must be in place.
  • If attempting to improve joint flexibility, the emphasis should be on safe stretching techniques through your body’s inherent joint ranges of motion. Sensible post-workout static stretching is recommended.

strength training, conditioning, workouts, choosing a workout, workout programs

Skill Training

To be considered a legitimate sport skill training activity the following should apply:

  • The activity should exactly replicate the mechanics and circumstances encountered in competition. Actual “game speed” actions should be used. This would include single-executed skills such as free throw shooting, a squat clean, a tennis serve, or any gymnastic maneuver.
  • This applies to team practices and strategy session, as well. Competition-specific plays and interactions among team members must be rehearsed and refined. All individual parts may function optimally, but if the parts cannot work in harmony you can kiss success good-bye.
  • The activity should not be performed against a resistance or with an implement heavier than the competition implement. Even a nominal amount of resistance can alter the speed of execution to something other than exact competition speed. This principle has been violated for decades. Examples would be throwing heavy baseballs, footballs, swinging over-weight golf clubs, mimicking skills against resistance bands or on a weighted pulley system. These may seem practical on the surface but are flawed upon further investigation.
  • Finally, like other training components where repetition is paramount, a number of repetitions should be performed (correctly) to enhance precise motor ability. Exact practice, practice, practice, and more practice.

Because skill training is an often misunderstood discipline, part three will address more research-supported details on the motor learning principles that govern skill attainment. I’m hopeful that will offer a sensible perspective and clear up much of the confusion.

In case you missed it:

  • Training Activities for Athletes: The Logical Steps to Determine Their Value, Part 1
  • Training Activities for Athletes: Skill Training Research and How to Apply It, Part 3
  • Training Activities for Athletes: Safety and Legitimacy, Part 4
  • Training Activities for Athletes: The Final Steps to Determine Their Value, Part 5

Photos courtesy of Shutterstock.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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