Back Clinic Power & Strength Training. These types of conditioning programs are for both athletes and the general population. They can reach higher levels of personal power and strength, making them capable of achieving their personal fitness goals. Power is defined as the ability to generate as much force as fast as possible. It’s needed for athletic movements such as workouts (clean & jerk), swinging a bat, golf club, tennis racket, and running through a tackle.
Power requires strength and speed to develop force. Strength is the amount of force muscle/s can exert against an external load. One rep maximum test is performed where individuals assess the greatest weight they can lift while maintaining proper form. The movement’s speed is not important in a strength test. Dr. Alex Jimenez offers insight into various stretches and exercises and explains the possible risks of injury on strength training through his numerous article archives.
Can participating in a favorite sport several days a week help individuals trying to get fit or maintain a certain level of health?
Sports For Fitness
Spending hours in the gym can sometimes feel like a chore, especially for individuals who prefer competitive or recreational sports over traditional cardiovascular and resistance training. Various sports activities require only time, energy, sufficient apparel, and the willingness to play. Here are a few sports for fitness that can help improve overall health and wellness.
Cycling and Mountain Biking
Cycling is one of the best sports for fitness. Whether on roads or trails, fast or slow, it is a fantastic aerobic workout and benefits the leg muscles, specifically the quads, glutes, and hamstrings. Research has shown that, especially for those with diabetes, cycling can lower the risk of premature mortality. (Mathias Ried-Larsen et al., 2021)
There are appropriate bikes for all ages and stages.
Beginners start with paved trails.
Intermediate to advanced levels can engage in road cycling and mountain biking.
Road or mountain bike races for individuals looking to compete.
Racket Sports
Racket sports players range from all ages and fitness levels, entry-level to highly competitive, and all provide intense workouts.
Racket sports target the muscles in the back, shoulders, arms, chest, quads, glutes, hamstrings, and core.
Racquet sports have also been shown to lower the risk of cardiovascular disease mortality. (Pekka Oja et al., 2017)
Combine that with the endurance, speed, balance, and agility required to compete, and individuals will quickly see how these two sports can give a phenomenal workout while also burning a ton of calories.
Golf
For golf to be a fitness sport, individuals must walk all the holes while carrying or pushing the clubs.
What is needed is a supportive pair of shoes.
Walking the course can have multiple health benefits, including cardiovascular and respiratory health. (A. D. Murray et al., 2017)
Golf is a sport individuals can participate in at any life stage.
Water Sports
Paddleboarding, rowing, kayaking, and canoeing can provide a fitness solution for individuals who enjoy the outdoors. These sports increase heart rate, improve muscular endurance and strength, and burn serious calories. (Thomas Ian Gee et al., 2016)
Swimming
Activities that require upper and lower body muscles to work together rank high in sports for fitness. Swimming is the perfect full-body workout for anyone looking for an intense and competitive outlet that requires strength and endurance.
Swimming can be a year-round sport with various levels of competition.
Triathlon Training
Triathlon training is for lifelong athletes looking to improve endurance and strength and exercise beginners who need a goal; it is the ultimate sport for fitness.
Running, biking, and swimming together challenges every muscle and significantly increases aerobic and anaerobic fitness. (Naroa Etxebarria et al., 2019)
There’s something for every fitness level, from short sprint competitions to full Ironman events.
Basketball and Volleyball
Basketball and volleyball offer the physical benefits of a hard workout. These sports require sprinting, pivoting, and jumping, which engages the cardiovascular system and strengthens every muscle. Playing volleyball in the sand makes the muscles work harder.
Both sports are appropriate for most levels of fitness.
Beginners are recommended to learn the basic skills and go through drills before moving to games or matches.
Both sports require constant movement, increasing the risk of injury, so it is important to learn the fundamentals.
Talk to a healthcare provider before starting a new exercise routine or adding a new activity to an exercise regimen.
Lumbar Sports Injuries
References
Ried-Larsen, M., Rasmussen, M. G., Blond, K., Overvad, T. F., Overvad, K., Steindorf, K., Katzke, V., Andersen, J. L. M., Petersen, K. E. N., Aune, D., Tsilidis, K. K., Heath, A. K., Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, M. M., Verschuren, W. M. M., … Grøntved, A. (2021). Association of Cycling With All-Cause and Cardiovascular Disease Mortality Among Persons With Diabetes: The European Prospective Investigation Into Cancer and Nutrition (EPIC) Study. JAMA internal medicine, 181(9), 1196–1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British journal of sports medicine, 51(10), 812–817. doi.org/10.1136/bjsports-2016-096822
Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). The relationships between golf and health: a scoping review. British journal of sports medicine, 51(1), 12–19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Investigating the Effects of Typical Rowing Strength Training Practices on Strength and Power Development and 2,000 m Rowing Performance. Journal of human kinetics, 50, 167–177. doi.org/10.1515/hukin-2015-0153
Lo, G. H., Ikpeama, U. E., Driban, J. B., Kriska, A. M., McAlindon, T. E., Petersen, N. J., Storti, K. L., Eaton, C. B., Hochberg, M. C., Jackson, R. D., Kwoh, C. K., Nevitt, M. C., & Suarez-Almazor, M. E. (2020). Evidence that Swimming May Be Protective of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. PM & R : the journal of injury, function, and rehabilitation, 12(6), 529–537. doi.org/10.1002/pmrj.12267
Etxebarria, N., Mujika, I., & Pyne, D. B. (2019). Training and Competition Readiness in Triathlon. Sports (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
For individuals starting to lift weights, motor units are important for muscle movement. Can building more motor units help build strength and maintain muscle mass?
Motor Units
Motor units control the skeletal muscles and are the force behind every body movement. (C J. Heckman, Roger M. Enoka 2012)
This includes voluntary movements like lifting weights and involuntary movements like breathing. When lifting objects and weights, the body adapts to motor unit needs, meaning that individuals must consistently increase the weight to progress.
Lifting weights regularly trains the body to generate more motor units and force.
General guidelines recommend lifting weights for all muscle groups two to three non-consecutive days a week.
Consistency helps maintain muscle mass.
Regular progression increases the risk of plateauing.
What They Are
Exercise increases the body’s muscle strength, while sedentariness and inactivity weaken them. A motor unit is a single nerve cell/neuron that supplies the nerves to innervate a group of skeletal muscles. The neuron receives signals from the brain that stimulate all the muscle fibers in that particular motor unit to generate movement.
Muscles comprise different fiber types.
They are attached to the bones with connective tissue, which is stronger than the muscle.
Multiple motor units are dispersed throughout the muscle.
The motor units help ensure muscle contraction force is evenly spread throughout the muscle.
Motor units are different sizes and operate differently depending on where and what they do.
Small motor units might only innervate five or ten fibers. For example, to blink or sniff.
Large motor units can comprise hundreds of muscle fibers for swinging or jumping movements.
How They Work
The number of units activated depends on the task. Stronger muscle contractions require more. However, fewer units are needed to accomplish the movement for individuals expending less effort.
Contraction
Once a unit receives a signal from the brain, the muscle fibers contract simultaneously.
The force generated depends on how many units are required to accomplish the task. (Purves D. et al., 2001)
For example, picking up small objects like a pen and paper requires only a few units to generate the force needed.
If picking up a heavy barbell, the body needs more units because more force is needed to lift the heavier load.
The body can generate more force with stronger muscles.
This happens when lifting weights on a regular basis and overloading the muscles with more weight than they can handle.
This process is known as adaptation.
Adaptation
The purpose of lifting weights is to challenge the muscles so they adapt to the new challenge and grow in strength and mass. Motor units are a major part of the adaptation process. (Dr. Erin Nitschke. American Council on Exercise. 2017)
As individuals continue working out, their ability to generate more force increases and units activate more rapidly.
This makes movements more efficient.
Individuals can increase motor unit recruitment by consistently increasing the weight challenge to their muscles.
The development creates movement memory.
A relationship between the brain, muscles, and motor units is established even if the individual stops working out. The pathways are still there no matter how long the individual takes off.
When returning to training, the body will remember how to ride a bike, do a bicep curl, or squat.
However, the muscles will not have the same strength as the strength needs to be built back along with endurance that may have been lost.
It is the movement memory that remains.
Military Training and Chiropractic Care: Maximizing Performance
References
Heckman, C. J., & Enoka, R. M. (2012). Motor unit. Comprehensive Physiology, 2(4), 2629–2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., editors. (2001). Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Motor Unit. Available from: www.ncbi.nlm.nih.gov/books/NBK10874/
For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how to use them effectively help achieve health goals?
Wearable Weights
Adding wearable weights allows individuals to use their body weight with added resistance. This can add strength training to a routine but can also be used during walks or runs to increase cardiovascular health and aid in weight loss. Research studies have found that wearing a weighted vest reduces body weight and fat mass. This is because heavier loads increase energy expenditure for the increase in physical workload. (Claes Ohlsson, et al., 2020)
Benefits
Wearable weights are easy to use.
Depending on the type, they are compact and can be taken on the go.
Wearing weights is an option for individuals with injuries or degenerative joint disease like arthritis that makes it difficult to hold or move weights.
Because many are only a few pounds, they are available to anyone from adolescents to the elderly.
Anyone can benefit from the different types of wearable weights.
Types
Three main types of wearable weights include wrist weights, ankle weights, and weighted vests.
Wrist weights can replace dumbbells in some cases.
They are typically between 1 to 10 pounds.
Ankle weights can provide extra resistance to leg motions.
They can be found from 1 pound up to 20 pounds.
Weighted vests provide a full-body challenge.
The weight choices for them vary, as most contain pockets where weight can be increased or decreased.
Using The Weights
Individuals can use wearable weights as a complement to strength and cardiovascular regimens. Beginners will want to start with lighter weights worn for less time. As the body becomes stronger, it’s important to increase the weight to see results.
Ankle Weights
Ankle weights can be used during a strength training workout to add resistance to lower body exercises.
As the body ages, it becomes more important to decrease the risk of falls by increasing lower limb and trunk strength.
Wearing weights on the wrists generates a higher energy expenditure, which allows one to add intensity to a walk or run without having to increase speed. (Catherine T. Campaña, Pablo B Costa. 2017)
Weighted Vests
Wearing a weighted vest during workouts will create a full-body challenge.
They can be used while walking or running and automatically add more difficulty.
Another way to utilize a weighted vest is to wear it while completing a regular workout.
Whether doing HITT, strength training, etc, individuals can wear a weighted vest.
The weight should be evenly distributed to prevent any injuries or functional disorders to the lower body.
Individuals want to talk to a healthcare provider before beginning a new fitness program, and adding weights is no different, especially if there are any current or past injuries.
Is Motion Key To Healing?
References
Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P. A., & Jansson, J. O. (2020). Increased weight loading reduces body weight and body fat in obese subjects – A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. doi.org/10.1016/j.eclinm.2020.100338
Chen, L., & Yu, Y. (2020). Exercise and Osteoarthritis. Advances in experimental medicine and biology, 1228, 219–231. doi.org/10.1007/978-981-15-1792-1_15
Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Effect of Ankle Weights as a Frailty Prevention Strategy in the Community-Dwelling Elderly: A Preliminary Report. International journal of environmental research and public health, 19(12), 7350. doi.org/10.3390/ijerph19127350
Yang, H. S., James, C. R., Atkins, L. T., Sawyer, S. F., Sizer, P. S., Jr, Kumar, N. A., & Kim, J. (2018). Effects of arm weight on gait performance in healthy subjects. Human movement science, 60, 40–47. doi.org/10.1016/j.humov.2018.05.003
Campaña, C. T., & Costa, P. B. (2017). Effects of walking with hand-held weights on energy expenditure and excess postexercise oxygen consumption. Journal of exercise rehabilitation, 13(6), 641–646. doi.org/10.12965/jer.1735100.550
Gaffney, C. J., Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, T. M. (2022). Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics, 65(1), 147–158. doi.org/10.1080/00140139.2021.1961876
Tennis requires strength, power, and endurance. Can combining tennis weight training into a player’s fitness regimen that is broken up into phases achieve optimal results?
Tennis Weight Training
In professional sports that utilize weight lifting, the training is often broken up into seasonal phases. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010) Each phase consists of specific objectives that contribute to and build upon the previous phase. This is known as periodization. Tennis is played year-round indoors and outdoors. This is an example of a tennis weight training program to build up strength.
Pre-Season
In the early pre-season, players prepare to rebuild their strength after a break.
The emphasis is on building functional strength and some muscle.
Late Pre-Season
In late pre-season, players workout to get ready for the start of the season.
Here, the emphasis is on building maximum power.
In Season
In season, regular practice, play, and competition get underway and players are in top condition.
In this phase, strength and power maintenance is the focus.
Season Break
This is when players need to relax for a while.
However, players need to keep active if they want to maintain some level of fitness.
The emphasis is on rest and recovery with the maintenance of light activity, like cross-training and light gym workouts.
Research has shown that taking a break from serious strength training does help the body recover and rebuild. (Daniel Lorenz, Scot Morrison. 2015)
This is a three-phase all-around program.
The first phase concentrates on building basic strength and muscle
The second phase on power delivery.
Players who play year-round can continue with the power program once they build the basics.
Players who take a break for longer than six weeks should start again with the strength program.
Pre-Season – Phase One
Strength and Muscle
The focus is on lifting heavy weights, but not going full force to begin training the nervous system to work with the muscle fibers.
Some muscle building or hypertrophy/building muscle size will happen during strength development.
Strength is the foundation for the power development phase.
Exercises:
Duration: 6-8 weeks
Workout Days: 2-3, with at least one day, however, two are recommended between sessions.
Reps: 8-10
Sets: 2-4
Rest between sets: 1-2 minutes
Barbell squat, dumbbell squat, or sled hack squat
Romanian deadlift
Dumbbell bent-over row
Dumbbell triceps extension or machine pushdown
Cable wood chop
Lat pulldown to the front with a wide grip
Reverse crunch
Things to Remember
Use the Proper Weight
Adjust the weight so that the last reps are heavy but don’t cause a complete failure.
Balance the Lower Half
The posterior chain of the hips, the gluteals/buttocks, the upper legs, and the abdominals are of equal importance and require equal attention. (Eline Md De Ridder, et al., 2013)
Squats and deadlifts build strength and power in this region.
Follow Proper Form
For upper body exercises like the dumbbell press, lat pulldown, and wood chops the proper form needs to be followed.
Keep the forearms in a vertical plane with the upper arms.
Do not extend excessively at the bottom of the movement.
Remember to protect the vulnerable shoulder joint.
Listen to The Body
Strength training is physically and mentally challenging.
Individuals who are not able to recover from a session with only one rest day are recommended to move the program to two sessions per week.
Muscle soreness or delayed onset muscle soreness – DOMS – is normal, however, joint pain is not.
Monitor arm and shoulder reactions during this phase.
Stop if any joint pain or discomfort is felt.
Late Pre-Season – In-Season – Phase Two
Power
Power is the ability to move the heaviest loads in the shortest time and is the combination of strength and speed. In this phase, the player builds on the strength developed in phase one with tennis weight training that will increase the ability to move a load at high velocity.
Power training requires lifting weights at high velocity and with explosiveness.
The body needs to rest adequately between repetitions and sets so that each movement is done as fast as possible.
The number of sets can be less than phase one because there is no point in training at this level when the body is fatigued.
Exercises
Duration: Ongoing
Days per week: 2
Reps: 8 to 10
Sets: 2-4
Rest between repetitions: 10 to 15 seconds
Rest between sets: at least 1 minute or until recovered
Barbell or dumbbell hang clean
Cable push-pull
Cable wood chop
One arm cable raises
Medicine ball push press
Medicine ball standing twist with a partner or alone – 6×15 repetitions fast and recover between sets.
Reminders When Preparing For the Season
Recovery Time
In power training, it’s important that the body has relatively recovered for each repetition and set so that the individual can maximize the movement.
The weights should not be as heavy and the rest periods sufficient.
Push When Possible
Rest is important, at the same time, the player needs to push through reasonably heavy loads to develop power against significant resistance.
When doing medicine ball twists, do a full set at maximum, then sufficiently rest before the next one.
If doing the medicine ball exercises alone, use a lighter ball and keep the ball in your hands while twisting.
In Season – Phase Three
When the season begins training does not stop in order to help maintain strength and power.
Strength and Power Maintenance
Alternate phase one and phase two for a total of two sessions each week.
Every fifth week, skip weight training to achieve optimal recovery.
Key Points
Things to keep in mind during the season.
Avoid Overscheduling
Avoid strength training on the same day when practicing on the court.
If the weight training has to be both on the same day, try to separate the workouts into morning and afternoon sessions.
Plan Time
Rest completely from strength training one week out of every six.
Light gym work is fine.
During the season, use intuition when it comes to working out at the gym.
Individuals with limited time, stick to court skills training instead of tennis weight training.
Off Season
If there is an off-season, this is the time for emotional and physical decompression and full-body recovery.
For several weeks, forget about weight training and do other things.
Stay fit and active with cross-training or other physical activities but keep it light to prevent injuries.
It is recommended to consult a coach, trainer, sports chiropractor, and/or physical therapist to develop a program specific to an individual’s needs, fitness goals, and access to resources.
Spine Injuries In Sports
References
Lorenz, D. S., Reiman, M. P., & Walker, J. C. (2010). Periodization: current review and suggested implementation for athletic rehabilitation. Sports health, 2(6), 509–518. doi.org/10.1177/1941738110375910
Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747.
De Ridder, E. M., Van Oosterwijck, J. O., Vleeming, A., Vanderstraeten, G. G., & Danneels, L. A. (2013). Posterior muscle chain activity during various extension exercises: an observational study. BMC musculoskeletal disorders, 14, 204. doi.org/10.1186/1471-2474-14-204
Can weight and strength training increase speed and power in athletes that participate in throwing sports?
Throwing Sports
Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance.
Full Body
The arm provides only one part of the delivery process.
The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
The natural ability to throw fast with power is largely determined by an individual’s muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)
Preparation
Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
It is recommended not to do weight training prior to throwing practice.
This leads to the start of competition and tournament play.
Frequency
2 to 3 sessions per week
Type
Strength and power – 60% to 70% for one-rep max/1RM
The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)
Throwing practice and competition are the priorities.
Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
Weight training during competition should provide maintenance.
Frequency
1 to 2 sessions per week
Type
Power – lighter loads and faster execution than in the preparation stage.
Exercises
3 sets of 10
Rapid movement, 40% to 60% of 1RM.
Squats
Power hang clean and press
Romanian deadlift
Lat pulldown
Incline bench press
Crunches
Rest
Between sets 1 to 2 minutes.
Training Tips
Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
Be sure to warm up prior to weight training and cool down afterward.
Don’t try to train through injuries or try to progress too fast – it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
Focus on the fundamentals and practice proper form.
Take a few weeks off at the end of the season to recover after hard training and competition.
Body Transformation
References
Weber, A. E., Kontaxis, A., O’Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. doi.org/10.1097/JSA.0000000000000019
American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. doi.org/10.1249/MSS.0b013e3181915670
Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137.
Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225.
Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. doi.org/10.1007/s00421-018-3917-9
Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. doi.org/10.1007/s12178-018-9454-7
For athletes, the vertical jump is a skill that can be increased and improved with proper training. To improve jumping abilities for sports like basketball, tennis, volleyball, or track and field events such as the high jump it is necessary to do both strength and power training. Research has found certain key components can help athletes become better at jumping. There are different ways to improve an individual’s vertical jump. Here we go over some of the most effective exercises including plyometrics, and exercises that build strength and power.
Vertical Jump Increase and Improvement
Jumping is an explosive movement.
To jump well, an individual needs a consistent powerful spring.
This is achieved by training the explosive/fast-twitch muscle fibers with the ability to shorten and stretch dynamically.
Upper body strength is important for creating upward momentum.
Strength exercises involve slow, controlled movements like squats, lunges, and step-ups with weights.
Power exercises involve explosive, quick movements.
Plyometrics involve explosive hopping, bounding, and jumping drills that combine strength and speed.
Exercises
Plyometrics
Common plyometric exercises include hops, jumps, and bounding movements.
A popular exercise is jumping off a box and rebounding off the floor then jumping onto another, higher box.
Box jumps provide practice for jumping.
Single-Leg Squats
Single-leg squats can be done almost anywhere, without equipment.
They work the hips, hamstrings, quadriceps, gluteus maximus, and calves.
They strengthen the core and increase flexibility.
Full Squats
This is a barbell exercise to build strength and power.
It is considered one of the best total body exercises.
Weighted Step-Ups
The step-up is a recommended all-around exercise that can be done almost anywhere.
Not only will it build strength in your quadriceps, but you can also use it as part of a cardio workout.
It has a low risk of injury.
Overhead Walking Lunges
All that is needed is a weight and room to walk.
This exercise builds power, strength, and speed in the legs.
Improves core strength.
Stair Running
This is a high-intensity workout that builds speed, power, and cardiovascular fitness.
It targets the glutes, quads, and calves.
Agility Drills
Agility drills can include jumping to improve coordination, speed, power, and specific skills.
Sprints
Sprints are quick intense exercises to build muscle and increase performance.
Sprints use more muscle groups.
Practice
Build strength by performing basic weight training exercises using slow, controlled movements.
Build power with faster dynamic movements.
Improve movement speed to create power with explosive, quick exercises.
Work on form, by incorporating the lead-up to the jump, arm motion, and safe landing technique.
Include time to practice maximum jumping and bring it all together.
Always warm up before jumping or performing drills to keep the joints and body safe.
Athletes jump rope to get the blood circulating and warm up their muscles.
Do several slow, controlled toe raises to prepare the feet and ankles for jumping and landing.
Gradually work up to a full vertical jump, by doing box and squat jumps.
Jumping
When finally working on the vertical jump, start with the feet hips-distance apart.
If measuring jump height, stand about a foot away from the measuring tape or measuring bar on the side.
Start with arms overhead.
As you drop into a squat position swing the arms behind the hips.
Swing back up to the starting position before going for the full jump.
The pre-swing helps build momentum.
Land with the knees bent to minimize the impact.
Jumping is a high-impact activity that can take a toll on the knees, hips, ankles, and feet. Be sure to rest the body between hard workouts so the muscles have time to recover, repair, and build up.
Improving Athletic Performance
References
Barnes, Jacque L et al. “Relationship of jumping and agility performance in female volleyball athletes.” Journal of Strength and conditioning research vol. 21,4 (2007): 1192-6. doi:10.1519/R-22416.1
Bezerra, Ewertton DE S et al. “Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women.” International journal of exercise science vol. 14,1 202-210. 1 Apr. 2021
Hedlund, Sofia, et al. “Effect of chiropractic manipulation on vertical jump height in young female athletes with talocrural joint dysfunction: a single-blind randomized clinical pilot trial.” Journal of Manipulative and physiological therapeutics vol. 37,2 (2014): 116-23. doi:10.1016/j.jmpt.2013.11.004
Hernández, Sebastian, et al. “Effects of Plyometric Training on Neuromuscular Performance in Youth Basketball Players: A Pilot Study on the Influence of Drill Randomization.” Journal of sports science & medicine vol. 17,3 372-378. 14 Aug. 2018
Karatrantou, Konstantina, et al. “Can sport-specific training affect vertical jumping ability during puberty?.” Biology of sport vol. 36,3 (2019): 217-224. doi:10.5114/biolsport.2019.85455
Markovic, Goran. “Does plyometric training improve vertical jump height? A meta-analytical review.” British Journal of sports medicine vol. 41,6 (2007): 349-55; discussion 355. doi:10.1136/bjsm.2007.035113
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Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.
Strength Training Guide
Reps
Rep means repetition.
A rep is one completion of an exercise, such as one bench press, or one bicep curl.
So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
Reps make up a set, which is typically the total number of reps done before taking a break.
A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets
A set is a series of repetitions performed sequentially.
For example, one set of bench presses could be eight reps
Sets are designed according to the individual’s workout program.
Rest
The rest interval is the time of resting between sets that allow the muscles to recover.
The rest period between sets can range from 30 seconds to two minutes.
Exercises can have short or long rests between reps.
The ideal rest period depends on the objective of the workout and health goals.
Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed
The speed at which one rep of an exercise is performed is contraction velocity.
Concentric – shortening of the muscle is often the lifting part of a rep.
Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
Strength: 1 to 2 seconds concentric and eccentric
Hypertrophy: 2 to 5 seconds concentric and eccentric
Endurance: 1 to 2 seconds concentric and eccentric
Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights
The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.
100% of 1RM: 160 pounds, 1 repetition
60% of 1RM: 96 pounds, warm-up reps
85% of 1RM: 136 pounds, 6 repetitions
67% of 1RM: 107 pounds, 12 repetitions
65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.
Goals to Build a Program
A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:
Exercise selection
Weights or resistance used
Number of reps
Number of sets
Execution speed
Rest time between sets
Rest time between training sessions and days of the week
General Fitness
A basic strength training fitness program targets strength and muscle-building.
Between eight and 15 repetitions for two to four sets will help achieve both.
Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength
Building strength uses the most weight, the least number of reps, and the longest rest periods.
The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
For example, individuals with a strength goal could use a 5×5 system.
This means five sets of five repetitions.
Muscle Growth
Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
Muscle requires metabolic stress to increase in size.
This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power
Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
Power is the ability to move an object at high speed.
Each push, pull, squat, or lunge is done at a quick tempo.
This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance
Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
For example, runners will want to concentrate on increasing endurance in their legs.
Swimmers may shift and focus on their arms one day then legs another.
Movement as Medicine
References
Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016
Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
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