Determining the Optimum Bar Velocity in the Barbell Hip Thrust Exercise

Mixed Training Programs Applied to Young Soccer Players: Effects on Speed-Power Abilities

We compared the effects of two 4-week strength-power-speed training protocols on physical performance of young soccer players. Twenty-three highly trained under-20 soccer players were randomly allocated to two mixed-training groups: 1) "traditional" (TRAD: n=11), comprising vertically oriented strength-power exercises and linear sprints; or 2) "multidirectional" (MULTI: n=12), combining vertically and horizontally oriented strength-power exercises, linear sprints, and change-of-direction (COD) drills. Squat jump (SJ) and countermovement jump, 2) linear sprint, COD speed, and 3) jump-squat (JS) and hip-thrust (HT) power tests were performed pre- and post-training. Differences were determined using a two-way ANOVA with repeated measures and "target scores" were used to detect real changes in performance. No group-time interactions were found for any of the variables (p>0.05). Significant increases (p<0.05) in 20-m sprint velocity, JS- and HT-power were found in both groups, and in SJ in TRAD. Individual analyses revealed a greater number of meaningful changes in zig-zag velocity in MULTI while most players in TRAD displayed meaningful increases in SJ height. In conclusion, both training protocols resulted in similar adaptations but, at the individual level, it appears that MULTI protocol is superior to improve COD ability while TRAD should be preferred to maximize vertical jumping capabilities during short soccer pre-seasons.

Variations in Physical and Competitive Performance of Highly Trained Sprinters Across an Annual Training Season

ABSTRACT

Loturco, I, Fernandes, V, Bishop, C, Mercer, VP, Siqueira, F, Nakaya, K, Pereira, LA, and Haugen, T. Variations in physical and competitive performance of highly trained sprinters across an annual training season. J Strength Cond Res XX(X): 000-000, 2022-We assessed the changes in sprint, jump, and power parameters across the annual training cycle and tested the longitudinal correlations among these variables in top-level sprinters. Thirteen sprinters training with 4 different Olympic sprint coaches were sequentially assessed over 14 months, from January 2019 to March 2020, within 4 consecutive training camps. Performance tests were conducted as follows: standing long jump, squat and countermovement jumps, 10-m and 60-m sprint time, and maximum power output in the half-squat, jump-squat, and hip-thrust exercises. The competitive results of the sprinters throughout the study period were also recorded and analyzed. A repeated measures analysis of variance was used to compare the physical measurements between different testing sessions. A Pearson product-moment correlation was applied to examine the longitudinal relationships between changes in speed-related and power-related parameters. Percentage change was computed and compared with coefficient of variation values to determine whether changes in performance metrics were higher than the test variance, thus providing an indication of whether true changes occurred on an individual basis. Overall, sprinters did not exhibit significant changes in sprint speed, jumping ability, and power output. In addition, variations in competitive times (i.e., 100 m races) followed a similar pattern, within an average range of ±1.36%, for both male and female sprinters. As expected, top-level sprinters presented only small variations in physical and competitive performance over time. Nevertheless, the use of an individual statistical technique (i.e., true changes calculation) revealed that these nonsignificant increases or decreases may represent meaningful changes in their competitive potential.

The Optimum Power Load: A Simple and Powerful Tool for Testing and Training

PURPOSE

The optimal power load is defined as the load that maximizes power output in a given exercise. This load can be determined through the use of various instruments, under different testing protocols. Specifically, the "optimum power load" (OPL) is derived from the load-velocity relationship, using only bar force and bar velocity in the power computation. The OPL is easily assessed using a simple incremental testing protocol, based on relative percentages of body mass. To date, several studies have examined the associations between the OPL and different sport-specific measures, as well as its acute and chronic effects on athletic performance. The aim of this brief review is to present and summarize the current evidence regarding the OPL, highlighting the main lines of research on this topic and discussing the potential applications of this novel approach for testing and training.

CONCLUSIONS

The validity and simplicity of OPL-based schemes provide strong support for their use as an alternative to more traditional strength-power training strategies. The OPL method can be effectively used by coaches and sport scientists in different sports and populations, with different purposes and configurations.

Offseason Workout Recommendations for Baseball Players

PURPOSE OF REVIEW

Offseason training programs are crucial for the baseball athlete. Preparation for the competitive season should be carefully planned to allow long-term athletic success. The two goals of the offseason training program are to optimize performance and reduce injury risk. These goals can only be accomplished with an understanding of the unique physical demands of the sport, and how these demands relate to performance and injury. The purpose of this article is to review the unique demands of baseball training along with current strength and conditioning principles to optimize offseason training for the baseball athlete.

RECENT FINDINGS

Traditional strength and conditioning programs used in other sports may not maximize the qualities necessary for optimal baseball performance. Traditional strength and conditioning exercises, such as squat and deadlift, primarily train sagittal plane movement while frontal and transverse plane movements are likely equally as important for baseball players. Biomechanical studies have shown that trunk rotation power has the largest influence on throwing velocity in pitchers. Programs should also be designed to reduce injury risk for common injuries. The most common injuries in baseball include hamstring strains, throwing arm injuries, paralumbar muscle strains, hip adductor strains, and oblique muscle strains. This review describes the typical periodization phases of the offseason and provides a sample program outlining an offseason program for a professional baseball player from September through February.