Motivation and Mental Toughness

            The first time I truly experienced the effect and role that motivation and mental toughness actually play during training or competition was last semester while I was training for my first half marathon.  I have always been quite active and in good physical condition, but I hated running.  One might ask why I would sign-up for a half marathon if I hated running…and that is a good question.  I signed up for it because I knew I could do it and I hated the fact that running two miles…no let’s be honest here, running one mile kicked my butt.  After four weeks of training, I still had never run more than two miles without walking.  When I came to that realization, along with the realization that if I just kept running I would get to eat dinner much sooner, I decided I wasn’t going to walk anymore.  That particular day was a five mile run and I ran the entire five miles.  Nine weeks later, I ran my first half marathon.  It was this experience that made me realize how much mentality has an effect on performance. 

            From articles that I have read, as well as my own personal experiences, I feel confident that mentality is just as important as physical ability.  Therefore, since obviously physical training is essential to performance, mental toughness must be trained as well.  There are many methods to training mental toughness.  During my time at FAU, I have noticed several techniques used to prepare the athletes mentally.  Team building has been a primary focus with the football team.  The team was divided into twelve teams at the beginning of the semester and each week these teams would be given a challenge in which they had to work together to compete against the other teams.  This taught the guys to work together as a team and it was a way to get them to depend on each other.  When the guys are forced into situations in which they have to depend on each other, it also encourages them to push themselves to the limit so as not to let down their teammates.  In team sports, this mindset is essential to success.  Mentality determines success.  It has been quite a beneficial experience to get to work with the athletes and coaches at FAU.  I have had the chance to witness not only physical strength gains, but I’ve also gotten to see some positive changes in the overall mentality of the team.  Of course, there are still steps to be made but I know they are on the right track.  I hope to see this transfer to the field during this fall 2011 season!

Grip/Neck Training

            Grip training is often overlooked by strength coaches and athletes in their training programs.  However, incorporating grip training into a program can be extremely beneficial to weightlifters as well as athletes.

            There are three types of grip strength.  They are as follows: pinching, crushing and supporting.  Of the three types of grip strength, supporting (Ex. Holding a racket or barbell) is the most commonly used.  However, it is necessary to train all three types for maximum results.  Some coaches argue that grip training is not necessary because many of the common exercises performed already train grip strength.  A few examples include deadlift, pull-ups and shrugs.  The problem with this argument is that without extra grip training, grip strength will not progress rapidly enough to keep up with the other muscles being trained.  This can be seen in the weight room when a lifter is trying to perform a deadlift and the barbell slips out of his hands. 

            Training grip strength can have many benefits.  The athlete/lifter will be able to lift more weight, thus increasing overall strength.  Grip training will improve sports performance.  A prime example of this can be seen in football players.  Grip training has been shown to improve one’s ability to catch and hold onto the football, resulting in less fumbles.  Everyone can benefit from grip training.  Yes, even those lifters who lift only for superficial appearance reasons.  Grip training will increase the size of the forearm which, let’s face it, is the most visible part of one’s upper body on most occasions anyway. 

            Neck training is another essential training element that is often overlooked.  As with the forearm, the neck is another quite visible body part in which its development will distinguish the non-athlete/bodybuilder from the athlete/bodybuilder.  The neck provides protection, enhances posture, and provides support along with the spine.  For those three reasons alone, it should be obvious that this musculature should not be ignored.  In contact sports, such as football, the neck provides stability.  It also provides stability in the weight room during heavy and compounding exercises such as squatting. 

            It is of equal importance to not only realize the benefits of neck training, but also the risks that accompany training the neck.  It is advised to train the neck independently of other exercises in order to devote one’s full attention to the exercises.  If one is fatigued or distracted when training the neck, it could be detrimental.  The position of the cervical spine influences the position of the lumbar spine.  In order to prevent injury in and out of the weight room, one must pay close attention to proper positioning of the neck during exercises. 

References

1. http://www.bodybuilding.com/fun/wotw93.htm
2. http://www.bodybuilding.com/fun/drobson21.htm
3. http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck

Sled Dragging

     Over the course of this semester I have added sled dragging into my training.  When I first started doing it I really didn't know much about it, but I knew my quads, calves, hamstrings, glutes...all of the above would be on fire while I was doing it and I loved it.  I have since read several articles on the benefits of sled dragging and here are a few key points that I have found.
     -Improves GPP (General Physical Preparedness) and Work Capacity
     -Can be a form a Dynamic Training which can enhance explosiveness
     -Great Posterior Chain work
     -Great exercise for Active Recovery
     -Can be used to train pretty much every part of the body with different variations
    Sled dragging is a great training tool for athletes and is easy to implement into a team setting.  It is a very economical training technique as well.  I think sled dragging can be great for anyone.  As already stated, it's great for improving athlete's work capacity and GPP which will enhance their athletic performance and improve their abilities in the weight room as well.  It's also great for anyone just wanting to get into better shape.  Sled dragging is very low-impact and is a combination of strength training and cardio training. 

The Importance of Networking

     I've always been told, "it's not about what you know, but who you know."  As much as I hate this phrase/idea, I must admit that there is quite a bit of truth in it.  In my ideal world, the person who is truly the most qualified for a position would be awarded that position.  However, that is not the case in our world.  I have found this to hold true in many situations, but for the purpose of this blog I will zone in on how it affects the professional field of strength and conditioning.
     In the field of strength and conditioning, one searching for a job is going to be competing against many other applicants who are just as qualified.  When a strength and conditioning position is posted online, there will be thousands of qualified people apply for that position.  When one is competing against such a large number of qualified applicants, there has to be a way to stand out from the others.  One way to accomplish this is through networking.  The more people one has connections to in the field, the greater the chance of securing that highly sought-after job.  Obviously, an employer will be much more likely to higher a qualified applicant whom they know or whom they have a connection to, than a random qualified applicant. 
      As part of this assignment, I took a step in making some networking connections by emailing five different head strength and conditioning coaches.  In the emails, I inquired about characteristics of an ideal graduate assistant.  I hope through those inquiries that I am able to broaden my network, as well as gain some insightful knowledge as I prepare for the next step in my career.

Researching Shakes and Bars for Athletes

As a College Strength and Conditioning Coach, one must consider many factors when choosing which shakes and bars to distribute to their athletes.  These factors can include: price, budget, calories, macronutrient distribution, micronutrients, quality of ingredients, sponsorship opportunities, and relationship with vendors. 

For this assignment, I was given 6 different teams with different supplement budgets.  I was given the task of researching shakes and bars to find the best ones considering all of the previously mentioned factors.  I decided to distribute the following shake and bar to all teams. 

Nature's Best Isopure Smoothie
Nutrition Information:
Calories - 230/serving
     Calories from Fat - 25
Total Fat - 2.5 g
     Sat. Fat - 0 g
     Trans Fat - 0 g
Cholesterol - 5 mg
Sodium - 135 mg
Total Carbohydrate - 21 g
     Dietary Fiber - 3 g
     Sugars - 13 g
Protein - 32 g
Vitamin C - 15%
Calcium - 20%
Iron - 4%

Price - Approximately $40/box of 12 shakes

Nature's Best Isopure Smoothie is made with 100% Whey Protein Isolate and is Lactose free.  It is also a good source of ALA Omega-3 and BCAAs. 

I chose this shake because it has an adequate carb to protein ratio while being relatively low in sugar.  This makes it a sufficient post-workout source of nutrition.  It is made with 100% Whey Protein Isolate which is the most easily absorbed form of protein.  It is a good source of other nutrients such as ALA Omega-3 and BCAAs, which might not otherwise be included in a college athlete's diet.  Also, being priced around $40/box of 12 shakes, it easily fell into all of the pre-set supplement budgets.  The shakes will be distributed after all lifting sessions.

Perfect10 Bars by Gr8 Foods - Rebar
Nutrition Information:
Calories - 164/bar
     Calories from Fat - 94
Total Fat - 10 g
     Sat. Fat - 1 g
     Trans Fat - 0 g
Cholesterol - 0 mg
Sodium - 3 mg
Potassium - 238 mg
Total Carbs - 17 g
     Dietary Fiber - 4 g
     Sugars - 11 g
Protein - 4 g
Vitamin A - 1%
Vitamin C - 4%
Vitamin B6 - 8%
Calcium - 7%
Iron - 7%

Price - $20/box with 12 bars/box

Perfect10 bars are made with a "Perfect" combination of 10 top quality natural ingredients.  3 fruits + 3 nuts + 3 seeds = Perfect10.  They are a natural source of energy, using all raw ingredients and no articial or added sweeteners.  Perfect10 bars are gluten free, lactose and dairy free, and cholesterol free.  They are also a good source of dietary fiber and healthy fats.

I chose the Perfect10 bars because they are a natural source of energy that would be great during games at halftime or on the occasion that an athlete comes to lift without having eaten that day.  They are not substancial sources of protein, however for the previously mentioned situations carbohydrates are the preferred source of energy.  Being priced at $20/box, the Perfect10 bars were also able to fit within the designated budget for all teams.  The bars will be distributed at halftime of games and on an "as needed" basis. 

Plyometrics Article Summary

"Guidelines for the Implementation of Plyometric Training"
Author: Dan A. Pfaff, Louisiana State University

Plyometrics serve as a bridge between strength and power output.  This type of training helps athletes to convert their strength into efficient movement.  Plyometric training is great for athletes of all kinds. 
Key points from the article:
1. Respect the overload principle - adjust volume and intensity values rather than weight
2. Use volume curves in order to prevent injury or overtraining as this is a very demanding type of training
3. Using proper technique is essential
4. Creating a rapid pre-stretch will generate greater force from the resulting contraction
5. Progression = Multi-jumps, Endurance bounding, Depth jumps
6. Highest volumes should occurr at least 6-8 weeks before the competitive phase begins
7. Random use of jump training can be counterproductive and/or lead to injury
8. Train specific to the sport for a higher carryover

I agree with the author that plyometrics are a great training technique for athletes.  I have experienced through my own training the gap between strength and power output.  Finding a way to bridge that gap is essential when developing athletes and plyometric training has proved to be a very effective method for bridging that gap. 

Hip Mobility Article Summaries

“The Importance of Controlled Hip Mobility”

Michael Davis, DPT, ART

Hips can provide coaches with knowledge related to potential injury as well as what they can expect from performance.  The hip joint is a ball and socket joint, meaning it is able to move in all three planes of motion.  It is a bridge point between the lower extremities and the trunk.  Because of the great mobility in a ball and socket joint, such as the hip joint, ligaments are there to control the degree of motions at the hip.  Most people in today’s society spend much of their time each day seated, which causes these ligaments and muscles associated with the hip to shorten over time.  This causes an anterior tilt of the pelvis which in turn causes the lumbar spine to extend.  The lumbar spine then begins to compensate for the lack of hip mobility by becoming more mobile.  The result – low back pain.  The knees and ankles are also affected  by the lack of hip mobility.  Tight hip flexors lead to week gluteals, adductors and hamstrings.  It is essential to include exercises that allow for full hip extension; kettle bell swings are a great example.

 

“How Not to Warm-Up”

Nick Tumminello

If it doesn’t make scientific sense, and it defies common sense, then it must be nonsense.
– Nick Tumminello

Warm-Up Don’t #1 = Scorpion Twist
Reasoning – cause the simultaneous extension and rotation of the spine, causing stress to spinal facet
joints – triggering low back pain
Warm-Up Don’t #2 = Prone Alternating Superman
Reasoning – lower extremities are heavier than upper extremities, which can cause a torque
around the lumbar spine which can lead to acute back pain and spasm; in addition, current
research has shown that this exercise has little or no benefit on back strength/posture so it’s
basically useless.
Warm-Up Don’t #3 = Windshield Wiper/Hip Crossover
Reasoning – rotation around the spine = bad; refer to Warm-Up Don’t #1 and #2
Warm-Up Don’t #4 = Iron Cross
Basically a more dynamic version of the hip-cross over
Reasoning – lumbar rotation, again.
Warm-Up Don’t #5 = Leg Cradle
Reasoning – Stretching the piriformis by externally rotating and abducting the hip does more
to stretch the posterior lateral hip capsule than the piriformis, which can lead to hip
instability.

“Joe D’s Agile 8”

Joe DeFranco

8 exercises to improve Hip Mobility

1. Foam Roll IT Band

2. Foam Roll Adductors

3. Glute/Piriformis Myofascial Release w/ static stretch on foam roller/tennis ball

4. Rollovers into “V” Sits

5. Fire Hydrant Circles

6. Groiners

7. Double Leg Groiners

8. Static Hip Flexor Stretch

"Prehab Your Program, Program Your Prehab"

Joe Bonyai, CSCS

Prehab exercises are just as important as any other element in a training program, however they must be implemented correctly and carefully as to not over or under-program them.  It is also essential to coach athletes when performing these exercises because they will be more likely to try to rush through them mindlessly.  Common prehab exercises often performed incorrectly include: side-lying abduction, quadruped abduction, prone trap raise, serratus push up, elbow to instep and the hip flexor lunge.  Ways to get more out of prehab: organize better by isolating the exercise at the beginning of a workout before integrating it into a workout, use different exercises and use prehabilitory progressions.  Make sure you understand the context into which everything within your program is placed.