THE OVER-TRAINING SYNDROME

What exactly is the phenomenon? What causes it? How can occurrence be minimized? Heidi Meehan explains

Many athletes complain of experiencing a suppressed athletic performance often in conjunction with a number of other symptoms at some time during their career, Among other, these symptoms may include chronic fatigue, disturbing mood states, increased susceptibility to upper respiratory tract infections, changes in resting heart rate and disturbances in sleep patterns.

If these are symptoms that your athletes regularly complain of then they may be suffering from, or at an increased risk of developing, the over-training syndrome.

The  aims of this article are to provide an understanding of what is over-training syndrome is, to outline the possible causes of the syndrome, and to provide practical advice for minimizing its occurrence.

What is over-training syndrome? 

Some confusion exists in relation to what the over-training syndrome actually is. This mainly due to a lack of consensus with regard to the terminology that is used to describe the syndrome. Over-training, over-reaching, over-training syndrome, staleness, burnout and chronic fatigue syndrome are terms that are often used interchangeably when referring to symptoms of the over-training syndrome within the athletic world. So as to prevent future cases of the over-training syndrome as far as possible, it would be helpful if the correct terms were defined and used appropriately. For the purpose of this article, over-training, over-reaching and the over-training syndrome will be defined appropriately.

Over-training:

The term over-training is a process involving an excessive training load, coupled with inadequate recovery. The term does not differentiate between over-reaching and the over-training syndrome. The process of over-training may lead to an athlete developing an over-reached state in the short term or the over-training syndrome in the long term (Budgett, 1994).

Overload training is a recognized component of athletic training regimens. However, in order for the athlete to recover from, and adapt to, the overload, such training practices must be coupled with adequate rest and large increases in an athlete’s training load should be avoided (Bompa, 1999). If such practices are not considered when planning an athlete’s training programme, an athlete may enter an over-reached state and is said to be over-reaching (Frey et al., 1991).

Over-reaching:

An over-reached state is characterized by fatigue and presents itself as a decline in athletic performance during training and/or competition (Snyder, et al., 1995). With a decreased in training load and extended recovery period, an over-reached state an be reversed. Athletes have been reported to recover, and super-compensation has been shown to occur within two weeks. (Jeukendrup et al., 1992). As long as recovery is managed appropriately, over-reaching is not regarded as a serious problem for athletes.

Although an over-reached state can be reversed, athletes are often diagnosed with the over-training syndrome. One reason for this is that athletes and coaches frequently react to the performance decline associated with an over-reached state by increasing the training load. The consequences of such action can be very severe (Lehmann et al., 1993). If an athlete continues training, and indeed increases their training load while in an over-reached state, the over-training syndrome may develop.

The over-training syndrome is characterized by chronically suppressed athletic performance, accompanied by one or more serious symptoms. These symptoms may present themselves physically and/or psychologically. A list of symptoms that were reported by athletes diagnosed with the over-training syndrome in our recent investigations are presented below(from Meehan, 2000; Meehan et al., 2000, 2001).

• Chronically Suppressed Athletic Performance
• Chronic fatigue
• Lapses in memory
• Sleep disturbances
• Mood disturbances
• Muscle tiredness
• Constant colds
• Dizziness

Full recovery from the over-training syndrome is reported to take a number of weeks or months (Kuipers and Keizer, 1988). For some athletes the outlook may be even bleaker. Athletes involved in our recent investigations have reported suffering from symptoms for as long as two years. In such cases, these athletes have been unable to return to their sport.

Episodes of the over-training syndrome are recognized as a serious problem for endurance athletes. Cases are typically reported and diagnosed in endurance runners, cyclists, swimmers, rowers and triathletes.

What causes over-training syndrome?

Historically, it has been suggested that the over-training syndrome develops as a result of an intolerance to the training load. As the term suggests, over-training has been reported to be the major contributor to this intolerance. Recently, it has been suggested that non-training stress in the form of environmental and lifestyle stressors such as examination and relationship stress may also contribute to the development of the over- training syndrome. These suggestions propose that the over-training syndrome is a response to an accumulation of both training and non-training stress.

Training Stress:

In terms of the contribution that training stress plays in the development of the over-training syndrome, it is frequently reported that too much training coupled with inadequate recovery, often resulting from a poorly planned training programme, is a major precursor to the syndrome. Foster and Lehman (1999) report that no cases of the over-training syndrome have been diagnosed in athletes undergoing a period of easy training.

Evidence supporting the role that training stress plays in the development of the over-training syndrome is provided by anecdotal reports and findings from investigations carried out in an attempt to investigate the process of over-training. Typically, investigations have manipulated athletes’ training loads in terms of intensity and volume. A review of the findings suggest that athletes may be at an increased risk of developing the over-training syndrome following a training overload (increased intensity or volume) of three weeks or more. Important to note from the findings of these investigations the fact that individual differences in response to the training load exist. A training load that constitutes over-training for one athlete may constitute optimal training for another. As the primary goal of athletic training is to enhance performance as far as possible, it is essential that the balance between training and over-training is identified for each athlete. One of the most problematic parts of the training process for an athlete and their coach is finding this balance. Unfortunately, as of yet there are no consistent or reliable markers that indicates an optimal training load for an athlete or indeed that indicated that they are entering an over-trained state.

Non-training Stress:

Despite the tremendous amount of evidence that exists to suggest that training stress is the major contributor in the development of the over-training syndrome, some evidence does exist to suggest that non-training stress may also have a role to play in the development of the syndrome.

Evidence to support this notation is provided by those investigations that demonstrate the existence of individual differences in response to the training load. These investigations have reported that a small number of such athletes were experiencing additional non-training stress at the time of the study. In addition to these findings, athletes diagnosed with the over-training syndrome reported the existence of lifestyle stressors in the months leading up to the presentation of symptoms in our recent investigations. Examples of the stressors that athletes reported included divorce, financial debt, studying for finals at University and redundancy. None of the athletes reported their training loads to have been any different from previous years.

Although at present there is a lack of evidence supporting the role of non-training stress in the development of the over-training syndrome, an abundance of literature does exist that provides evidence to suggest that life stress may increase the incidence of illness and athletic injury, and although limited, there is evidence to suggest that life stress may be involved in the development of the chronic fatigue syndrome. Symptoms of the chronic fatigue syndrome are similar to many of those reported by athletes diagnosed with the over-training syndrome. In light of such evidence, it does not seem improbable to suggest that non-training stress may indeed have a role to play in the development of the over-training syndrome.

The over-training syndrome may be a response to an accumulation of both training and non-training stress where an athlete’s ability to adapt to their normal training regimen has been compromised.

Due to this conflict in opinion that exists with regard to the study of causes of the over-training syndrome, there is confusion as to whether the symptoms associated with the over-training syndrome can always be due to over-training. As a direct result of such confusion Budgett et al., (2000) have refined the over-training syndrome as the unexplained under-performance syndrome.

Minimizing the over-training syndrome? 

Unfortunately, despite numerous studies being carried out to identify reliable markers that indicate when an athlete is unable to tolerate the training load, a single consistent marker has not yet been identified. Therefore, an ongoing problem for coaches is to confidently devise a training programme that optimises an athlete’s performance, while at the same time avoiding the detrimental effects of over-training. Despite these difficulties there are a number of practical strategies that a coach can employ to avoid as far as possible the effects of over-training.

An obvious measure that a coach and athlete should take in avoiding the ill effects of over-training is to ensure that the training programme is well structured. Any training programme should provide an athlete with an appropriate balance between training stress and recovery. Although often overlooked, the recovery process is one of the most important aspects of a training programme as it is when adaptation takes place. If sufficient attention is not given to this process then the body will have little time to adapt to the training stress imposed upon it and the ill effects of over-training may be difficult to avoid.

A further consideration that should be taken into account when devising an athlete’s training programme is to recognize that individual differences exist with regard to training load tolerance. Athletes are able to tolerate different levels of training and also require different lengths of recovery time. A training programme that has led to optimal performance for one athlete may be the demise for another. It is therefore vitally important that athletes’ training programmes are individualized.

In terms of non-training stress, coaches must consider modifying their athlete’s training loads when they are experiencing periods of press outside the confines of their training (e.g., examinations, relationship difficulties, financial worries). Such modifications to the training load may enable an athlete to accommodate the accumulation of stress that they are experiencing, ensuring that their ability to adapt is not compromising in any way. Alterations to the training load should occur irrespective of whether such a training load has optimized performance in the past. The athlete may not have been experiencing stress from their non-training environment when the same training load led to such optimal performances.

A final piece of advice for every coach that is trying to optimize performance is to ensure that athletes listen to their body. An athlete’s body is the most useful tool for detecting maladaptations to the training load. A suppressed performance and/or complaints of other symptoms indicative of an over-reached state or the over-training syndrome that do not usually occur in response to training may indicate that an athlete is intolerating the training load. Modifications should be made to the training programme in response to such symptoms in order for adaptation to bee facilitated.

Heidi Meehan is a Lecturer in Sport Psychology at Canterbury Christ Church University College. She is also in her third year a a probationary Sport Psychologist working towards BASES accreditation. 

For more selected useful articles follow us on Sports Performance – N.M !

Reference:

Bompa, T. (1999) Theory and Methodology of Training: The Key to Athletic Performance. Dubuque: Kendall/Hunt Publishing Company.

Budgett, R. (1994) The over-training syndrome. British Medical Journal 309: 465-468.

Meehan, H.  L, Bull, S.  J. and James, D.  V.  B. (2000) The over-training syndrome: A multi-contextual assessment. Paper presented at the annual conference of the Association for the Advancement of Applied Sport Psychology.

Lehmann, M., Foster, C. and Keul, J. (1993) Over-training in endurance athletes: a brief review. Medicine and Science in Sports and Exercise 25: 854-862.

INTERVIEW: MIKEL THOMAS – 110M HURDLER. BEIJING & LONDON OLYMPIAN WITH RIO IN SIGHT!

Introducing Mikel Thomas a 110meter hurdler from Trinidad & Tobago holding on to experience from the Beijing & London Olympic Games together with his recent IAAF World Championships participation.

 

 

What would you say is the difference between competing at a league race back home compared to an Olympic run?

The Olympics is the pinnacle of all sport. The moment we dream of. To me, I try to see myself there long before it actually happens. In practice you can’t tell me it’s not an Olympic final, and each race is a build up to that moment realization. Then once at the race I try to myself back at practice to be in a mode that gives me the confidence I’ve been there before.Racing in Trinidad is always a joy. To see family and friends and to be able to connect with the people is a blessing. I hope we can continue to develop our home competitions from youth to professional so the sport itself can grow.

Between the Olympics & World Championships which one puts the highest pressure to perform?

Olympics is the highest, but the World championship is equally as competitive and no joke. As if I had to choose one id rather win the Olympics but I would be happy and blessed to be a World champion. At the end of the day my desire is the same, raise the flag.

How do you channel your nerves at large scale events?

Again I like to think that I’ve been here before and just going to do it again. You can just think to make the team cause once your there you won’t know what to do. But you can’t overload the process either. Each has to find his/her balance. Myself I bring the energy in warm up and sharpen the blade but stay in constant prayer.

From several posts on social media it shows you are quite religious, what importance do you give your religion towards your training and career?

I know I need my lord and savior, and I’m nothing without him. In him I put my hope and find my strength. I’m blessed and my event is my testimony. I’m not the one you would expect as an elite hurdler because of my height but God allowed me the strength and the grace to overcome and compete far beyond my or many others expectations. It’s my form of worship, to run to him and display his hand around the world.

How many times a week do you train and for how long would your sessions last?

I normally get to workout on average 4-5 hr a day 5-6days a week depending on where we are in the season. That’s running and gym work included. It’s a privilege to me and I love my craft.

Where do you train on a day-to-day basis?

Right now I’m in Trinidad and Tobago and whenever I’m home I use the National stadium (Hasley Crawford) and the elite gym in the stadium for my gym work.

Best Coach you have worked with and what qualities does he hold which are different from other coaches?

Erin Tucker. He was the first person to see me as a short hurdler and gave me the chance. I started late in the game so I was a raw mold of clay and since working with him I’ve evolved from a 14.9 junior to 13.1 as pro. So I owe him a lot and have a great deal of respect for him as a man and coach.

Would you like to go through how your season is broken down throughout the year?

Last season was rough in my eyes. I didn’t have the same amount of support finically and this placed a huge deal of pressure on me to perform. That has lead to an injury and inconsistency. Honesty it wasn’t that bad cause I still got decent results out there, a 100m PB, and some wins but after 2013 I came in wanting more. It was an opportunity to learn and grow and have things moving forward in a better perspective. Can’t wait for the sunshine to smile.

My year is long. Training starts in Oct, mostly gym strength and conditioning before moving into a general phase on the track but the emphases on tech goes all through the season. I train like a 200m athlete most of the year and I’m also able to compete in that event as well. I just do what I must until championship season which is the best time of year were practice is short and sweet and to the point.

Something I ask every athlete featured -: Share with us two of your favorite training sessions:

I love over-speed training. I turn all the way up. Like people forget hurdlers are sprinters first. Don’t get in the blocks next to me and expect me to just lay there. I really enjoy running fast, it’s a thrill. My best sessions then to be when I’m lined up next to someone and we go at it line to line whether over the sticks or flat. But I have to say I love the feeling over the hurdles.It’s like Mario cart when you drive over the arrows that boost you forward and that’s just the feeling I can’t explain, only hurdlers might understand but when it’s done right and effortless it’s like an extension of you, feel and flowing yet loaded with a burst of power and aggression.

Trinidad has had famous Olympic athletes in the past, have these had any influence on you coming up into the athletics World and are they around the national training grounds aiding with advice?

I was defiantly influenced growing up seeing Ato Bolden run with the power and flare he had and to know he came from the same soil I did made it so inspiring. We however don’t have much mentorship or guidance from those that came before, at least not me. Not that I wouldn’t want it but it’s just not so. I’ve always been willing to talk to or give advice when I can to anyone who contacts me but I too could use help. I wish it’s something we did better here. We have such a rich history, I would love to keep it alive.

What are your future goals?

To be my very best and run as fast as I can consistently. This is the time for track and field; the next 3 years are going to be epic and I want to do my best to be in the mix if not on top. My goal is always the same, perform to my best, raise the flag and to God all the glory.

What is your advice for young hurdlers?

Believe in yourself. Respect the hurdles and event but don’t fear it. Be patient. Study your craft/sport. Trust and have good communication with your coach. Align yourself with people going and already in the direction you want to be. And have fun.

 

From Sports Performance – N.M we would like to wish Mikel Thomas the best of luck! Follow his recent training updates on his Facebook page Mikel Thomas.

Female athletes: Coach/Trainer considerations

This article will go through some of the issues a coach dealing with female athletes might consider, whether it is for performance training (so looking at increasing strength with minimal mass increase) or women who just want to put some muscle on or just get fitter.

Football

Biomechanical Difference Larger Q-Angle (quadriceps femoris muscle angle) reported in females when compared to males (Livingston, 1998).  The Q-angle is measured by creating two intersecting lines: one from the center of the patella to the anterior-superior iliac spine of the pelvis; the other from the patellar to the tibial tubercle normally measures around 15°. (see diagram to the right). Having a larger Q-angle then male counterpart’s means that there is increased lateral stress, hip/knee alignment problems and quadriceps muscle imbalances.

Q-Angle

Recommendations:

• Identify valgus during movements
• Increase vastus medialis muscle activation (also using single leg exercises)
• Strengthening the gluteus maximus to improve to shift the femur into a more natural position
• Mobility testing to look for tightness in ankles
• Hip Abductor muscle strengthening exercises essential especially if Patellofemoral Pain Syndrome is present

Knee Valgus

 

 

Injury Prevention:

It is known that female athletes are at greater risk of sustaining noncontact ACL injuries when compared with male counterparts. Therefore it is important for a coach to work on prevention of such an injury. In study in which female subject performed plyometric exercises twice a week for 6 weeks had positive results.   Results of study showed:

• EMG tests showed increase in adductor muscles activation
• A significant increase in adductor to abductor muscle co-activation
• Increase hamstring muscle co-activation quadriceps-to-hamstrings
• Increase in 5.5% vertical jump height was also recorded although not significant

 

The results from this study all are contributed well known measures to prevent ACL injury (Chimera, et. Al, 2004).

 

Plyometric Sample Session used in the study:  (30seconds between sets and 2 minutes between exercises)

• 1. Wall touches (3 x 30s)Lateral cone jumps (2 x 30)  – Cone hops with 180⁰ turn (4 cones x 10) – Split squat jumps (2 x 40)
• 2 Wall touches (4 x 30s)Lateral cone jumps (2 x 40)  – Cone hops with 180⁰ turn (4 cones x 20) – Split squat jumps (2 x 50)
• 3 Wall touches (5 x 30s)Lateral cone jumps (2 x 50)  – Cone hops with 180⁰ turn (4 cones x 30) – Split squat jumps (2 x 60)
• 4 Wall touches (5 x 30s)Lateral cone jumps (2 x 50) – Drop jumps: 45.72 cm (2) – Cone hops with 180⁰ turn (4 cones x 30) -Split squat jumps (2 x 60)
• 5 Wall touches (5 x 30 s)Lateral cone jumps (2 x 50) – Drop jump: 45.72 cm (3) – Cone hops with 180⁰ turn (4 cones x 30) – Split squat jumps (2 x 60)
• 6 Wall touches (6 x 30 s)Lateral cone jumps (2 x 60) – Drop jump 45.72 cm (4) – Cone hops with 180⁰ turn (4 cones x 40) – Split squat jumps (2 x 70)

 

 

Performance:

Basic physiology about muscle fibers:

 

Type 1a – Slow Twitch	Type 2a – Fast Twitch A – Intermediate	Type 2b – Fast Twitch B
Slow muscle fibers	Fast muscle fibers	Quick muscle fibers
Endure longest	Moderate Endurance	Tier very quick
Use triglycerides as fuel & use the aerobic energy system	Use creatine phosphate & glycogen for fuel also use the glycolysis energy system	ATP-PCr energy system & use the limited ATP stored energy as fuel

A study which is really essential for periodization is the study by Staron et.al (1991) in which they used 15 female subjects. The purpose of the study was to investigate what change is brought about to muscle fibers when training and detraining happens. The muscle fiber change with heavy resistance training in the initial 20 weeks there was an increase in dynamic strength, hypertrophy of all three fiber types and a decrease in the % of type 2b fibers. Interestingly enough the authors also monitored the subject 30 weeks after in which during these 30 weeks the subjects had no heavy weight training involved. The results show that there was little effect on fiber cross-sectional area but resulted in an increased percentage of type 2b fibers with a concomitant decrease in 2a fibers. Retraining for 6 weeks after detraining resulted in significant increases in the cross-sectional areas of both fast fiber types (2a +2b) compared with detraining values and a decrease in the percentage of type 2b fibers.

Training involved (full squat, leg press, leg extension) 2 x a week

Session 1

2 warm up sets (10reps/set 40-60% 1RM) 3 sets to failure of 6-8 RM (80-85% of the 1 RM value) for each exercise

Session 2

2 Warm up sets (12reps/set using 40-60% of 1 RM) 3 sets to failure of 10-12RM (70-75% of 1 RM) for each exercise (Staron, et. Al, 1991).

This can be taken into account especially by team coaches were the players are trained well on the heavy weight section starting form preseason with a 5 month block having another 7 months just maintenance work allowing more recovery to happen when its needed most during the competitive season.

Feel free to add other recommendations below in the comment section. Some of the above mentioned issues will aid in injury prevention together as increasing performance level of your athlete of just the female client that just wants to increase her over all fitness. Keep in touch on Sports Performance – N.M for further updates.

Reference:

Staron, S. R., Leonardi, J.  M., Karapondo, J.  D., Malicky, J.  E., Hagerman, C.  F., & Hikida, R.  S. (1991). Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of Applied Physiology, 70, 631-640.

Chimera, J. N., Swanik, A. K., Swanik, B.  C., & Straub, J.  S. (2004). Effects of Plyometric Training On Muscle-Activation Strategies and Performance in Female Athletes. Journal of Athletic Training, 39, 24-31. Livingston, L. A. (1998). The quadriceps angle: a review of the literature. Journal of Orthopedics in Sports and Physical Therapy 28, 105–109.

Livingston, L. A. (1998). The quadriceps angle: a review of the literature. Journal of Orthopedics in Sports and Physical Therapy 28, 105–109.

OH NO! THOSE KIDS ARE LIFTING WEIGHTS!..so?

Oh no! Those kids are lifting weights! is a post re-resistance training for children and adolescents. This article will go over some of the considerations, misconceptions and evidence based recommendations for when a practitioner is tasked to improve muscular strength of children.

Importance:

Since this page is more focused on sports performance the benefits of resistance training has on obese children and adolescence will be ignored. (Even though 34% of Maltese children are considered overweight or obese according to “research.it” and evidence shows that resistance training improves body composition in adolescents).

Pressure on athletes to perform is always increasing due to sponsorship deals and increased completion levels. More than ever athletes are being fast tracked to compete at ever younger age once talent is identified; this brings higher stress to their developing body together with harsher training regimes to match competition levels.

Often myths over resistance training reign over sports practitioners that work on unscientific based rumors that such training protocol would lead to stunt growth, epiphyseal plate damage, lack of strength increase due to a lack of testosterone and a variety of safety issues (Blimkie 1993).

For the reason that much scientific evidence is now out there to prove the benefits of controlled prescribed resistance training this article will go through some of this evidence also recommendations which sport practitioners can work on.

Biceps

Evidenced:

Bone Health – Multiple studies have showed that bone mineral density is increased when there was a resistance training intervention; when long term resistance training was introduced to pre-pubertal boys (Sandres, et al, 2001); adolescent females using hydorlic machines over a 26 week period (Blimkie, et al, 1996), both of the above studies had increased bone density when compared with a control group.

Studies also showed that gymnasts had slower growth rate when compared with control groups though this evidently has nothing to do with the training intervention but more with the selection process advantaging shorter athletes for this specific sport. (Daly et al. 2000; Erlandson et al. 2008; Gurd & Klentrou 2003).

Muscular Strength – Muscular strength increase without injuries has also been reported after 8 to 10 weeks of resistance training by children and adolescents; Moderate loads meaning 50-60% of 1Repetition Maximum and high repetitions meaning 15-20 reps have been reported to improve muscular strength in the following studies (Benson et al. 2007; Christou et al. 2006; Faigenbaum et al. 1999).

In another study with 11 girls and 33 boys ages between 5 and 11 were split into 3 groups having one performing 1 set for 8reps with heavy load and another group 1 set with 13 reps having moderate load on child size exercise machines having the third group not performing any resistance training. The resistance training program consisted of 1 set of 11 exercises on child-size exercise equipment. Two body weight exercises that used each child’s own body weight as resistance (abdominal curl and lower back extension) and 9 machine exercises (leg extension, leg press, leg curl, hip abduction, pullover, vertical chest press, seated row, abdominal flexion, and front pull down) were performed.

When the 1RM was tested for the exercises performed above an increase was shown in the low repetition and also in the high repetition maximum when compared with the control group. When the low and high repetition protocols were matched there was no significant difference between the two groups a likely explanation will be given below in the physiology section (Avery, et al., 1990).

  

Physiology:

The physiology of strength increase works differently from that of adults. According to evidence there is disproportionate strength increase when compared to the hypertrophy gained when children do resistance training.  Also when from previous results it is shown that high repetition resistance training gives similar results to low repetition moderate weight exercise the following assumptions can be drawn to were most of the muscular increase is coming from when working with such ages (Folland & Williams 2007) :

• Neural adaptations
• Improved muscular co-ordination
• Better antagonist collaboration with agonist
• Increased recruitment of muscular fiber
• Slight hypertrophy

Snatch

  

Recommendations:

• Qualified professionals (e.g., Certified Exercise Physiologists or Certified Strength and Conditioning Specialists) should provide instruction and attentive supervision.
• Consider each participant’s cognitive development, physical maturity, and training experience.
• Ensure the exercise environment is safe and free of hazards.
• Begin each session with a 5 to 10 min dynamic warm-up period.
• Start resistance training 2 or 3 non-consecutive days/week.
• Begin with 8–12 exercises that strengthen the upper body, lower body, and midsection.
• Include specific exercises that strengthen the abdominal and lower back region.
• Focus on symmetrical muscular development and appropriate muscle balance around joints.
• Initially perform 1 or 2 sets of 8–15 repetitions with a light to moderate load (about 60% 1RM) to learn proper form and technique.
• Focus on learning the correct exercise technique and safe training procedures instead of the amount of resistance or weight lifted.
• Increase the resistance gradually (5–10%) as strength improves.
• Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep.
• Support and encouragement from instructors and parents will help maintain interest.

These are the steps recommended by the Position Statement paper issued by The American National Strength and Conditioning Association issued in 1999. It is also important to keep in mind that when working with children and adolescents it is often that multiple sports are included in the weekly routine from games at school to multiple sporting clubs therefore as a practitioner it is highly important to know about the extra activity for when periodizing the work load in order to avoid athlete burn or over training.  Re-equipment; weight machines (both child- and adult-sized), free weights (barbells and dumbbells), elastic bands, medicine balls, and body weight exercises can be used since it has been shown to be safe and effective for children and adolescents.

Conclusion:

All the below science associations have come to conclude that resistance training for children and adolescents will result in improved muscular strength and muscular endurance together with less injuries later on in the sporting career. Always keeping in mind that progression, periodization, equipment size used, familiarity and professional observation recommendation ratio of 3:1 (athlete to instructor) have to be adequate for subject present. (American Academy of Paediatrics 2001; American College of Sports Medicine 2006; British Association of Sport and Exercise Science 2004; Faigenbaum et al. 1996b; Golan et al. 1998; Smith et al. 1993).

With such evidence and associations taking such information up, it is time to stop ignoring such advance in sport science. Practitioners will be able to give a better quality product to their athletes and produce better results in a safe and effective manner.

Would like to thank you for your interest in having a read and would like to invite you to keep following and share Sports Performance – N.M for further posts.

More weight bro 😉

 Reference:

American Academy of Pediatrics. (2001). Strength training by children and adolescents. Pediatrics Journal, 107, 1470–1472.

American College of Sports Medicine. (2006). ACSM’s guidelines for exercise testing and prescription. 7th ed. Lippincott, Williams & Wilkins, Philadelphia, Penn.

Avery D., Wayne, L.  W., Rita, LaRosa & Cindy, L. The Effects of Different Resistance Training Protocols on Muscular Strength and Endurance Development in Children. (1990). Journal of Paediatrics, 1, 104-116.

Benson, A.  C., Torode, M.  E., & Fiatarone Singh, M. A. (2007). A rational and method for high-intensity progressive resistance training with children and adolescents. Contemporary Clinical Trials, 28: 442–450.

Blimkie, C.  J. (1992). Resistance training during pre- and early puberty: efficacy, trainability, mechanisms, and persistence. Canadian Journal or Sport Science 17, 264–279.

Blimkie, C.,  Rice, S., Webber, C. E., Martin, J., Levy, J., & Gordon, C.  L. (1996). Effects of resistance training on bone mineral content and density in adolescent females. Canadian Journal of Physiology and Pharmacology, 74, 1025-1033

British Association of Sport and Exercise Science. (2004). BASES position statement on guidelines for resistance exercise in young people. Journal of Sport Science. 22, 383–390.

Christou, M., Smilios, I., Sotiropoulos, K., Volaklis, K., Pilianidis, T., and Tokmakidis, S. 2006. Effects of resistance training on the physical capacities of adolescent soccer players. Journal of Strength & Condtioning, 20: 783–791.

Daly, R.M., Rich, P.A., Klein, R., and Bass, S.L. 2000. Short stature in competitive prepubertal and early pubertal male gymnasts: the result of selection bias or intense training? Journal of Paediatric, 137: 510–516.

Erlandson, M. C., Sherar, L. B., Mirwald, R. L., Maffulli, N., and Baxter, A. D. (2008). Growth and maturation of adolescent female gymnasts, swimmers, and tennis players. Medical Science of Sports and Exercise, 40,34–42.

Faigenbaum, A.D., Westcott, W.L., Loud, R.L., and Long, C. (1999). The effects of different resistance training protocols on muscular strength and endurance development in children. Journal of Pediatrics, 104:115

Folland, J. P., and Williams, A. G. (2007). The adaptations to strength training: morphological and neurological contributions to increased strength. Journal of Sports Medicine, 37: 145–168.

Sadres, E., Eliakim, A., Constantini, N., Lidor, R., and Falk, B. (2001) . The effect of long-term resistance training on anthropometric measures, muscle strength, and self-concept in pre-pubertal boys. Journal of Paediatric Exercise Science, 13, 357–372.

Smith, A.  D., Andrish, J.  T., and Micheli, L.  J. (1993). The prevention of sport injuries of children and adolescents. Medicine  Science, Sports and Exercise. 25, 1–7.

NEURAL ADAPTATION FOR SPECIFIC STRENGTH INCREASE AND HIIT FOR AEROBIC IMPROVEMENTS IN FOOTBALL

Article title: Effect of preseason concurrent muscular strength and high-intensity interval training in professional soccer players.

Authors: P. Wong, A. Chaouachi, K. Chamari, A. Dellal and U. Wisloff.

Source: Journal of Strength and Conditioning Research 24, 653-600

Background:

Football is full of explosive activities such as jumping, kicking, tackling, turning, sprinting and changing pace. Maximal muscular strength is highly related with the performance of the above actions. The two ways of increasing muscular strength are: muscular hypertrophy and neural adaptation. Increases in hypertrophy will result in greater body mass which is not ideal for the player, on the other hand neural adaptation enhances muscular strength by recruiting more muscle fibers with minimal body mass increase. Also since in football the players run 8 to 12 km in 90 minutes on average, traditionally prolonged continuous exercise has been used to improve aerobic endurance. Since research has showed that during a match carbohydrate oxidization was 1.2 times higher and fat was 3 times lower when compared to continuous exercise intermittent training (HIIT) protocols have been developed to cope with game specific energy requirements.

Aim: To examine the effect of 8 weeks of preseason concurrent muscular strength and high-intensity running interval training on professional soccer players’ explosive performances and aerobic endurance.

Methods:

Muscular strength training:
High-Pull
Jump Squat
Bench Press
Back Half Squat
Chin-up
6RM x 4 sets with 3 minutes rest
Plyometric Sit Up throwing a 3kg medicine ball 15reps x 3sets

High Intensity Interval Training:
15 seconds work period over a predetermined distance using MAS. After a 15 seconds passive rest they ran the opposite direction for 15 seconds. This was repeated for 16 times.

The sessions of both protocols were performed twice a week. Most importantly was that no differences were observed in body mass or body mass index.

 

Results:

After 8 weeks:
1RM Back Half Squat mean increased from 123kg to 148kg (+25kg p≤ 0.05)
1RM Bench Press mean increased from 65.3kg to 70.4kg (+5.1kg p≤ 0.05)
Vertical Jump Increase (+2.5cm p≤ 0.05)
10m Sprint (-0.11 seconds p≤ 0.05)
30m Sprint (-0.12 seconds p ≤0.05)
YYIRT (YoYo Intermittent Recovery Test) (+298m p≤0.05)
MAS (Maximal Aerobic Speed) (+0.5km•h-1 p≤0.05)

These results are reflecting the improvement when compared to the same tests results done before the intervention. Also a higher percentage of improvement in the same results were shown when compared to a control group.

Practical implications for the coach: During the preseason period, strength and conditioning specialists can concurrently use muscular strength training and high-intensity interval running to enhance professional soccer players’ explosive performances and intermittent and continuous aerobic endurance. Specifically to minimize the interference effect of the aforementioned concurrent training modes, high load and less repetition (6RM for 4 sets, 3minutes rest between sets) are recommended in muscular strength training to stress the neural adaptation and to avoid muscle hypertrophy for football players. Furthermore high-intensity interval running for 15:15 seconds (120% of maximal aerobic speed and passive recovery) could be used to effectively improve aerobic endurance. High-intensity interval running is a time efficient training method that enhances aerobic capacity as compared to traditional continuous aerobic endurance training.

This article selected by Sports Performance – N.M for its importance and impact it can have on an entire football squad. Please follow the page on Facebook for further updates.

Neymar

Nani

INTERVIEW: MIKAEL APRAHAMIAN – JUDO 2016 OLYMPIC GAMES PREPERATION

 

This week’s interview will be featuring Mikael Aprahamian a Uruguayan Judo athlete in preparation for the Rio 2016 Olympic Games. As an athlete with international experience he will be revealing to us about how he manages his weight category, how he deals with traveling, training and performance, also will give us some routines which his Judo training involves.

So Mikael start by telling us about some of the competitions you have been to and which so far has been your most memorable one and why?

For the last 2 years I’ve been participating in lots of competitions of the World Judo Tour.  Last year I’ve been in the World Championship held in Rio. This year the most important ones were the Grand Slam Paris, Grand Prix Dusseldorf, World Judo Championship in Cheliabinsk and the Grand Prix in Zagreb last weekend.  Most memorable competition was the  one in Cheliabisnks because in the 2nd round I fought against the Brazilian athlete, which is the number 3 of the ranking list.

How many hours a day/week do you train?

From Monday to Friday I train twice a day and almost every Saturday just once.  In the morning, depending on the day or whether  a competition is coming up, I go to gym, track and field or fast circuits.

 What weight category do you like competing in most? Also how do you manage your weight in order to stay in the same category?

My weight category is 81kg, I just try to be in 85, 86 kilos and few weeks prior a competition I get on a diet to get into my category.  We are weighed in one day before and the day of the competition you can be selected to be weight again, there u have 5% percent of tolerance.

A part from the Judo tatame where else do you train most?

 It’s very important to train in the gym working on specific muscles and keeping the training functional with the goal of improving the fight it self. Also I really enjoy track and field exercises.

Favorite muscle group for your sport?

 Back and Biceps.

Which is your favorite Judo technique?

 Morote Seoi Nage

For the beginner, intermediate, and professional judoka do you see Tachi Waza (standing techniques) or Ne Waza (ground techniques) as a priority to work on?

At present it is very important to train both starting from Tachi Waza to Ne Waza and alternate. For every level it is important to practice the techniques, first standing without movements, then moving from different position and at the end in randori you will realize if you are good with it or not.

 Before fights do you believe and use visualization and have a game plan?

 It is very important to visualize the fight, so then you can make it on the tatame.  Now a day also using youtube for example you can see your opponent’s side, left or right handed and then his technicques and the way he fights, so you can plan a strategy for the fight.

Do you think technique/style of play is different from country to country depending on the coaching influence of the specific country? Can you reveal to us some differences between countries?

There are different styles in Judo that we can train in order of posture and grips or techniques. The Japanese style is more upright and classical forms of throws, and the Russian style has a more bent posture, unorthodox grips and many of the throws they use are found outside the Gokyo and use more wrestling and “lifting” type of attacks.  One main reason is that there are other sports similar as Judo like sambo.

Is there any form of help from your own Governing body and if so what is it (funding, facilities)?

The Uruguayan Judo Federation does not support their athletes in terms of money, only facilities. There is only one scholarship in Judo and I am not the one who received it. I studyed international business and economic integration, got my degree 2 years ago, now i am working in the family business because it is the only place that lets me leave for a competition or maybe train abroad for one or two months.  All the money comes from myself, but I know the rewards will be worthwhile.

Any supplements you use on regular basis to aid recovery?

 I only take BCAA, proteins, creatine and vitamins, sometimes also a pre-work supplement.

Mikael it would be nice of you to share two routines with our readers, go ahead and give us your favorite two!

Training Routine 1:

For pre-season the focus  is more on maximum strength:

• Bench press
• Squats
• Shoulders
• Biceps
• Back

6, 5, 2 rep (85 to 95 percent) for 3 sets.

Training Routine 2:

 One week before competition the focus is more on fast circuits:

• Burpies 10
• Jumps 6
• Fitball Exercise /Quadriceps 6
• Claps Push Ups 6
• Sparring   6
• Sledge Sprints 6
• Halon 6
• Judo Strings 6
• Fitball Exercise 6
• Judo  Techniques 3

Finally, with all the competitions in between now and the 2016 Olympics, how do you keep focused on your end goal?

I think people must follow their dreams when they see the opportunity to do it. I feel very happy now a days, even though I don’t have the support of my government, I have the full support of my family and friends. They are the ones that make me feel I am doing the right thing, even if there are lots of obstacles on the way, one has to keep on going because at the end, it is not only the your dream, it becomes also your family’s, my club members and of my friends. I take it as  a job, even if I don’t get paid, I stay a lot of time away from home training or competing, this meaning missing important moments in my country and family time, but finally all this sacrifice will be worth the price.

Mikael is currently in Spain preparing for his next competition in Barbados for the qualifying round of the Pan Am 2015 Games in Toronto. From Sports Performance – N.M would like to wish Mikael Good Luck with his journey and that we will be looking forward to see him at the 2016 Games!

 

 Rio

 

Championships 2014

 

Neuromuscular training can reduce ACL injury risk and improve performance in female athletes.

Article title: Methodological approaches and rationale for training to prevent anterior cruciate ligament injuries in female athletes.

Authors: G. Myer, K. Ford and T. Hewett (2004).

Source: Scandinavian Journal of Medicine and Science in Sports 14, 275-285.

Background: Female athletes are four to seven times more likely than their male counterparts to experience anterior cruciate ligament (ACL) injury. Early studies of this injury focused on treatment and rehabilitation, but more recent investigations have looked at the mechanism and prevention of this injury. This paper provides a review of present literature regarding evidence for preventative training measures for ACL injury.

Aim: To identify training techniques which have been shown to reduce the incidence of ACL injury in female athletes.

Methods: The authors considered evidence from ACL injury-prevention studies and performance enhancement studies. Practical implications of research findings also summarized.

Results: Strong evidence was presented for a positive effect of neuromuscular training on dynamic knee control. This training included technique training, plyometrics, core stability, balance and strength training. Evidence of a reduced risk of serious knee injury following a neuromuscular training programme was also provided. A comprehensive programme integrating several different types of training was found to be most beneficial. Evidence was also presented to support improved performance in terms of speed, strength and power as a result of neuromuscular training.

Practical implications for the coach: The authors conclude that there is strong evidence that neuromuscular training combining plyometrics, core strengthening and balance, resistance and speed/agility training, not only reduces the risk of ACL injury, but also improves performance. The evidence of dual role of this training approach should help motivate both athletes and coaches to adhere to neuromuscular training programmes. This review paper also highlights the increasing role of injury prevention strategies within athletics coaching, rather than relying on techniques for treatment and rehabilitation of sport injuries once they have occurred.

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Anterior Cruciate Ligament ACL Injury Causes

Interview: Gabe Mamo – Powerlifting Pre Competition Phase

Introducing Gabe Mamo a Powerlifting athlete based in Malta using Kinetika Gym at the National Pool Complex. A quick chat with Gabe will introduce us to some basic knowledge on the Powerlifting sport and also giving us some insight on routines which he is following in preparation for his competition in just two weeks time.

Which of the three Powerlifting lifts is your favorite?  

Squat is my favorite one at the moment, was pushed to do more squats and deadlifts after a previous shoulder injury and its quite challenging.

What got you started in Powerlifting?

Well, was spotted at the gym by an instructor Kurt Vella bench pressing close to the 75kg class record and recommended me to give Powerlifting a go; haven’t looked back!

How about sharing with us some of your routines and diet tips?

Regarding diet surprisingly to some is very high in carbohydrates, obviously selecting good quality carbs such as rice and couscous versus simple sugar carbs.

Normal Routine:

• Bench Press 3reps x 3-7 sets
• Incline Bench 6 x 6
• Close Grip Bench 6 x 3 sets
• Squats 15 x 5-7 sets
• Deadlifts 3 x 5-7sets
• Occasionally Weighted Pull ups & Back Rows

Pre-Competition Routine:

3 weeks out:

• Bench Press 1rep x 10 sets
• Squats 1 x10
• Accessory exercise: Close Grip Bench

2 weeks out:

• Squat 1×10
• Bench 1×10
• Deadlift 1×10

1 week out:

• Complete rest or some technique work with 60-70% of my maxes.

 

Now that the competition is only two weeks away, what has changed from around two months ago?

What changes is that I will be trying to peak my strength so im doing heavy doubles and singles (2reps, 1rep), since im 2 weeks out of competition and cutting out most if not all accesory movements.

What are your best lifts?

Bench: 130kg

Squat: 190kg

Deadlift 220kg

Are you using any sport supplements to aid your recovery?

Only ZMA prior sleeping, it helps me to sleep better and reduce muscle soreness.

Favorite piece of equipment at the gym?

Squat rack!

What are your future goals and what are you aiming for on the 28^th of September at the Powerlifting competition?

Future goals… to break at least 2 world records and all nation records in the 75 and 82 kg classes!  On the 28th my goal is to break my own bench record mainly and to go up in rankings. since iv had a knee injury so long I guess im not aiming for the squat record right right now but theres always a possibility.

From Sport Performance – N.M we wish you best of luck for your upcoming competition and would like to thank you for sharing with us valuable information which some of our followers will gladly take on.

{Gabe Mamo will be competing in the 75kg class at the Powerlifting competition on the 28^th September which will be organized by The World Drug Free Powerlifting Federation!}

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Gabe Mamo