Theory of Strength and Conditioning and Vertical Jump - Essay Example

?Theory of Strength and Conditioning and Vertical Jump This report highlights the importance of training type for improving the vertical jump of athletes. Through a review of some of the most relevant literature, the report explains how force improve jump height, explores the kind of training appropriate, the physiological adaptation training can cause, and how field and laboratory methods can be used to assess performance. 1.0. Biomechanical and Physiological Factors Influencing Force Understanding the biomechanical and physiological factors influencing force is important for designing and planning exercises. Knowing how the human body responds to various regimens of exercise is important for optimal design of exercise in which power, strength, and speed can be acquired in the shortest possible time with zero or lowest risk of injury. Young (2006, p. 74) reported that exercises involving bilateral contractions of leg muscles for vertical movements, like squats and jump squats, are not effective in improving performance. In contrast, according to Young (2006, p. 74), plyometric training can lead to “significant increases in sprint acceleration performance, thus highlighting the importance of movement pattern and contraction velocity specificity.” Further, Harris et al. (2008, p. 691) reported that based on an experiment they conducted among thirty elite rugby athletes, the correlation between sprint ability and jumping ability is generally positive and of moderate to strong magnitude. Adopting the definitions reported by earlier works, Ploeg et al. (2010, p. 39) explained that plyometric exercises or plyometrics are exercises in phases that begins with intense eccentric muscular contractions followed by rapid concentric muscular contraction. Drawing on various works, Ploeg et al. (2010, p. 39) explained that when muscle is stretched, the muscle stores elastic energy briefly and plyometric exercises use the stored energy to assist the concentric contraction to produce more force than what can be provided by a plain concentric action or a concentric contraction. Ploeg et al. (2010, p. 40) pointed out that in the amortization phase of plyometrics, “nerves synapse with the alpha motor neutrons in the ventral root of the spinal cord.” Based on the study of Baechle and Earl in 2000, Ploeg et al. (2010, p. 40) clarified that alpha motor neurons transmit signals to the muscle group in a ploymetric exercise. The amortization phase in the plyometric activity is crucial in developing the production of power (Ploeg et al. 2010, p. 40). Craig and Judge (2009, p. 75) explained that several studies have shown consistently that overloading the body with a progressive training program will increase muscle size and strengthen the bone. Based on the results of their experiments, Villareal et al. (2008) concluded that moderate plyometrics training programs are more efficient than higher plyometrics training volume but the although their study was limited to short-term or 7-weeks of training and may be applicable for that class of training programs, particularly short-period training programs. In contrast, the evidence reviewed by Craig and Judge (2009, p. 75) covered l training programs with longer time periods. 2.0. Training and Conditioning Appropriate and Physiological Adaptation In designing training programs, Craig and Judge identifed three important aspects of designing a training program: periodization, resistance training, and training sets (2009, p. 75-76). Turner (2011, p. 34) emphasized on the importance of periodization as an “optimal strategy for organizing strength and conditioning programs.” Periodization involves the variation of training methods and volume loads for the purpose of “potentiation of biomotors and the management of fatigue and accommodation” (Turner 2011, p. 34). Turner pointed out that periodization manipulate volume loads and progresses from general to sport-specific training (2011, p. 34). For Turner, although scientific studies are required to establish the use and limitations of periodization, the anecdotal evidence appears adequate to warrant that periodization be recommended as a training strategy (2011, p. 34). Elaborating on periodization, Craig and Judge (2009, p. 75) pointed that periodization typically consists of a macrocycle, several mesocycles and numerous microcycles. A macrocycle is the entire training period from preseason to postseason or a one-year training plan. A macrocycle is composed of two or mesocycle lasting from several weeks to months and are usually broken down into microcycles classified according to intensity and volume (Craig and Judge 2009, p. 75). Linear periodization increases the intensity of exercises while decreasing the volume of the training (Craig and Judge 2009, p. 75). In contrast, undulating periodization vary the training load and volume, either daily or weekly (Craig and Judge 2009, p. 75). Turner’s (2011) recommendation on the value of general strength training is consistent with Warren’s (2006). According to Warren (2006, p. 74), general training is “potentially useful for the purpose of decreasing body mass, decreasing the risk of soft-tissue injuries, and developing core stability”. Turner’s recommendation on the progress from general to specific to sport-specific training is also consistent with Young’s view that although hyperthrophy and general exercises enhances performance, optimal effects of training on sport performance requires specific exercise programs (2006, p. 74). As mentioned earlier, Craig and Judge (2009, p. 76) have pointed out that resistance training can increase the muscle and strengthen the bone. The literature is in favour of using multiple rather than a single set exercise. Craig and Judge (2009) cited several studies that indicated the superiority of multiple sets over single sets. Multiple sets can strengthen the legs by 50% compared to a single set exercise (Craig and Judge 2009, p. 79). Ploeg et al. (2010) studied the effects of high volume aquatic-based plyometrics versus lower volume land and aquatic plyometric training on a sample of 39 adults who were randomly assigned to each type of plyometrics. On their sample, Ploeg and colleagues found no significant statistical difference among the several types of plyometrics in producing better performance in vertical jump, muscle peak power, and torque in the dominant knee during a 6-week plyometric training program (Ploeg 2010, p. 39). However, the group who performed the plyometric in water at double volume showed the greatest average increase in vertical jump, muscle peak power, and torque in the dominant knee (Ploeg et al. 2010, p. 39). They concluded that “high volume aquatic plyometric protocol is useful to increase performance and minimize muscle soreness” (Ploeg et al. 2010, p. 39). Even without aquatics, research demonstrated that land-based plyometric exercises are able to increase acceleration and power than non-plyometrics or more traditional strength training exercise (Ploeg et al. 2010, p. 40). Plyometric training during the eccentric phase can delay the onset of muscle of muscle soreness usually experienced by individuals around 24-72 hours after normal hard exercise (Ploeg et al. 2010, p. 40). However, Ploeg et al. (2010, p. 40) emphasized that land-based plyometric exercises are basically high intensity exercises that lead to muscle soreness and injury. Land-based plyometric exercises can greatly damage the muscles and joints leading to overuse injuries while aquatic-based plyometrics can decrease the overall impact of exercises on the body (Ploeg et al. 2010, p. 40). Aquatic-based plyometrics results to lower body injuries because the distributed impact force is lower as a result of fluid density and buoyancy as water is about 800 times denser than air (Ploeg et al. 2010, p. 40). Because of the higher water density and buoyancy, water reduces the forces on the musculoskeletal system thereby risking reducing the risk of injuries (Ploeg et al. 2010, p. 40). With an aquatic-based plyometrics, the resistance cause by viscosity and drag reduces the workload of muscles during the concentric phase thereby creating a higher potential for greater strength gain (Ploeg et al. 2010, p. 40). Higher volumes of plyometrics are discouraged with stress placed on joints and muscles (Ploeg et al. 2010, p. 40). All these indicate that aquatic-based plyometrics can be favoured over land-based plyometrics. It is worth noting that Kraemer and Ratamess (2004, p. 686) recommendation was for training to begin with simple movements and then to become more specific with greater variation and progression. However, no evidence was offered for efficacy of their recommendations. 3.0. General Training Program and Methods for Assessing Performance In view of the foregoing, plyometrics rather than the traditional routes to training program is suggested. The literature reviewed suggest that although the difference between land-based and water-based plyometrics is not statistically significant, water-based plyometrics can produce better performance and can help reduce or avoid injuries among athletes. The field and laboratory methods for quantifying performance can follow the procedures and tools used by Ploeg et al. (2010). For instance, vertical jump can be assessed by using the Vertec. Participants to the training program can be instructed to jump and reach the highest ring possible on the Vertec using their dominant arm (Ploeg et al. 2010, p. 41). On the other hand, peak power and torque testing can be assessed using the KinCom isokinetic dynamometer (Ploeg et al. 2010, p. 41). The training program can start as an aquatic-based plyometrics training program that can be followed up or maintained later by land-based ploymetrics. The ploymetrics can have periodization, resistance training, and sets which Craig and Judge (2009) had recommended as some of the key points for consideration in designing training programs. Athlete performance can be monitored regularly and their performance assessed using vertical jump, average power, and average torque following the methodology of Ploeg et al. (2010). Other than the Ploeg et al. (2010) methodology, additional methods can be used to measure the effect of training. For example, muscle mass can be measured with the usual measurement tools. Word Count: 1,567 words References Craig, B. and Judge, L., 2009. The basics of resistance training program design: Where do I start! National Strength and Conditioning Association, 31 (6), 75-77. Harris, N., Cronin, J., Hopkins, W., and Hansen, K., 2008. Relationship between sprint times and the strength/power outputs of a machine squat jump. Journal of Strenght and Conditioning, 22 (3), 691-698. Kraemer, W. and Ratamess, N. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 674-688. Lee, J., 2008. Dan Pfaff---Alternate methods for developing strength power and mobility. Available in: http://speedendurance.com/2008/09/19/dan-pfaff-alternate-methods-for-developing-strength-power-and-mobility/ (accessed 6 March 2011). Ploeg, A., Miller, M., Holcomb, W., Donoghue, J., Berry, D., and Dibbet, T., 2010. The effects of high volume aquatic plyometric training on vertical jump, muscle power, and torque. International Journal of Aquatic Research and Education, 4, 39-48. Stone, M., Pierce, K., Sands, W., and Stone, M., 2006. Weightlifting: Program design. National Strength and Conditioning Association, 28 (2), 10-17. Turner, A., 2011. The science and practice of periodization: A brief review. National Strength and Conditioning Association, 33 (1), 34-46. Villarreal, E., Gonzales-Badillo, J.J., and Izquierdo, M., 2008. Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency. Journal of Strength and Conditioning Research, 22 (3), 715-725. Young, W., 2006. Transfer of strength and power training to sports performance. International Journal of Sports Physiology and Performance, 1, 74-83. Read More