DEVELOPING A SPORT PERFORMANCE PROGRAM

SPORT PERFORMANCE PROGRAM IDEALS
By Tom Kelso

The goal of a sports performance program is to maximize physical qualities needed for optimal athletic performance and injury prevention. Simply put, athletes want to perform at their best from start to finish each contest, over an entire season, and throughout their playing careers without incurring injury setbacks. Many programs that address this can be complicated, time-consuming, and unproductive, but a sound program simplifies the process by focusing on the alterable physical qualities to assure time-efficiency and measurable results. The bottom line is following a sound program makes sense and optimally prepares you for the rigors of competition.

Program components:

1. Progressive strength training. The benefits of increasing muscular strength are numerous. Increasing over-all body strength will improve your potential to exert maximum strength, explosive power and muscular endurance during competition. It will also assist in improving running speed, agility, body composition (body fat levels), and injury prevention. I utilize a variety of intensity-based protocols for both in-season and out-of-season programs.

2. Sport-related conditioning. Fatigue can inhibit maximum skill performance and increase the risk of injury, especially in the latter stages of competitions and important contests at the end of the season. Being in top condition is therefore vital. A good program addresses the energy demands required for your sport by using various interval runs, speed &, agility drills, and sport-specific activities to improve your ability to work at a high level the entire contest. Numerous methods can be used to get you “in shape,” but the closer you can replicate work demands of your sport during conditioning training, the greater the transfer to the sport.

3. Flexibility. All other factors being equal, applying muscular force over the greatest range of joint motion can improve power output during skill execution. Therefore, maximizing one’s inherent flexibility can be beneficial. One’s joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your level, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre- and post-workout safe static-stretching exercises. An inordinate amount of time spent on static stretching is normally not necessary unless there is a specific need for it.

4. Nutrition. Nutritional intake can have a significant impact on your performance potential as it can both positively and negatively effect body composition, energy levels during training and competition, and the ability to grow muscle and build strength. Following a sensible nutrition plan is therefore very important. A sound program offers advice and guidelines for adhering to a proper food intake plan to optimize your training results. If one eats sensibly from healthy products obtained at the local grocery store, it will augment their training and recovery so expensive nutritional supplements are really not necessary.

Benefits of the sports performance program components:

Strength training:

> Increased muscular strength
> Increased muscular power
> Increased muscular endurance
> Increased muscle size
> Improved running speed
> Improved agility
> Assists in body fat reduction
> Reduced injury risk

Conditioning:

> Improved endurance
> Improved running speed
> Improved agility
> Improved reaction/quickness
> Assists in body fat reduction
> Reduced injury risk

Flexibility:

> Improved force production potential
> Improved skill execution
> Reduced injury risk

Nutrition:

> Maximizes muscle strength
> Maximizes muscle size
> Assists in body fat reduction
> Improved endurance
> Assists in recovery time

TAKU’s NOTE:

This weeks article courtesy of my friend Tom Kelso. Visit his newely updated web-site for tons of great information and some of the best books in the industry. 

1. THE INTERVAL TRAINING MANUAL:
2. THE STRENGTH TRAINING WORKOUT ENCYCLOPEDIA:
3. TRUTH, MYTH & REALITY

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s