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4 Tips to Train Like an Athlete

Blog by Joseph Ratti, MS, PES, CES, CPT, LMBT, sports performance coordinator at Bon Secours In Motion At Healthy Way in Virginia Beach ratti

Make sure your training includes these four elements for the best results.

Periodization:

Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. Periodization of workouts reduces fatigue and reduces risk of over-training by managing factors such as load, intensity, and recovery. The cyclic structure maximizes both general preparation and specific preparation for sport. Periodization also allows an athlete the ability to optimize performance over a specific period of time. There are many forms of periodization: Linear, Undulating, and Conjagate/Block. All forms of periodization are based on the needs of the athlete. Periodization has stood the test of time for the simple fact that there are so many progressions and ways to structure your training so that you can be at your best when it matters most. Failing to utilize any form of periodization for your training could lead to overtraining, failure to recover appropriately for progression, and the inability to see the results from the time you are putting into your training.

Posterior Chain Development:

The posterior chain muscules include the hamstring, gluteus and low back muscle groups. The muscles of the posterior chain are known as the “athletic” muscle groups and are responsible for the majority of high speed athletic movements such as sprinting and jumping. These muscles typically have a high proportion of fast-twitch fibers making them the power plant of the athlete.

Proper training of the posterior chain can lead to a number of athletic benefits including:

  • Increased running speed
  • Improved jumping ability
  • Decrease in hamstring, hip flexor, knee and low back injuries
  • Improved muscular balance around the hip and knee

Explosive:

Explosive strength refers to the ability to exert strength or force as rapidly as possible in a given action. Explosive strength is dependent on Rate of Force Development (RFD), which means the speed at which force can be produced.

Before taking the necessary steps in your training to improve explosive strength you must first determine if you already have established a sufficient base of relative strength for the given task. Relative strength is the maximum force exerted in relation to body weight or muscle size. In order to develop explosiveness, you must first have a foundation.

Core Development

The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact, before rapid movements of the extremities can take place, the central nervous system will stabilize the spine in anticipation. The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement. Therefore developed core muscles will be able to perform more athletic movements at a powerful rate.