O
vertraining remains one the most controversial topics
within the field of strength and conditioning, as it accounts
for increased fatigue and can result in performance
impairment. One of the many topics that persists among strength
and conditioning professionals is the topic of overtraining. A
common question that is asked is how does overtraining differ
from overreaching? Additionally, some may even question the
very existence of overtraining. Although the prevalence of
overtraining varies considerably among a variety of sports,
the overall occurrence of actual overtraining seen in normal
day-to-day resistance trained individuals is very low (11,17,22).
The purpose of this article is to address the implications of
overtraining and overreaching, the recovery process, signs
and symptoms of overtraining, how resistance training and
supplementation can affect these outcomes, and future directions
within the topic of overtraining.
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
Mechanics of the human hamstring muscles during sprintingFernando Farias
As peak musculotendon
force and strain for BF
LH
, ST, and SM occurred around the same time during terminal swing, it is suggested that this period in the
stride cycle may be when the biarticular hamstrings are at greatest injury risk. On this basis, hamstring injury prevention or rehabilitation
programs should preferentially target strengthening exercises that involve eccentric contractions performed with high loads at longer
musculotendon lengths.
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
Assessment and testing of specific endurance in soccer playersFernando Farias
S
occer is a multifaceted game requiring a complex interaction
of multiple physical abilities. Elite soccer players rarely
demonstrate exceptional ability or capacity in one physical
domain, yet they are often highly competent in several different
areas. When analyzing soccer performance, it can be very difficult
to differentiate the various physical factors due to significant
crossover and interactions between abilities. Individual game
physiology varies based on technical and tactical demands, and
specific requirements and characteristics of each position. Large
variations also exist across individuals and playing levels, in terms
of game demands and fatigue. With this in mind, both training and
testing protocols should be individualized to each specific player.
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
Muscular strength, functional performances and injury risk in professional an...Fernando Farias
Muscle strength and anaerobic power of the lower extre-
mities are neuromuscular variables that influence perfor-
mance in many sports activities, including soccer. Despite
frequent contradictions in the literature, it may be assumed
that muscle strength and balance play a key role in targeted
acute muscle injuries. The purpose of the present study was
to provide and compare pre-season muscular strength and
power profiles in professional and junior elite soccer players
throughout the developmental years of 15–21.
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin .
Dumbbell exercises for football training programsFernando Farias
T
his article was written in part because of a member of the
National Strength and Conditioning Association (NSCA)
requested an article on the use of dumbbell exercises in
the training programs for football athletes. As a strength and
conditioning coach who has been using dumbbells for football
training programs since my time as a graduate assistant strength
and conditioning coach at Fresno State University in the early
1990s, I believe I am in a knowledgeable position to respond to
this request. During my three years as a graduate assistant and
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training
has continued during my six years as the Head Strength and
Conditioning Coach at Colorado State University-Pueblo (CSU-
Pueblo), which recently won the 2014 National Collegiate Athletic
Association (NCAA) Division II Football National Championship.
Mechanics of the human hamstring muscles during sprintingFernando Farias
As peak musculotendon
force and strain for BF
LH
, ST, and SM occurred around the same time during terminal swing, it is suggested that this period in the
stride cycle may be when the biarticular hamstrings are at greatest injury risk. On this basis, hamstring injury prevention or rehabilitation
programs should preferentially target strengthening exercises that involve eccentric contractions performed with high loads at longer
musculotendon lengths.
Methods of developing power to improve acceleration for the non track athleteFernando Farias
IN MOST TEAM-BASED SPORTS
ATHLETES MUST BE ABLE TO
GENERATE EXPLOSIVE MUSCULAR
FORCES TO ACCELERATE,
CHANGE DIRECTIONS, AND THEN
RE-ACCELERATE OVER RELA-
TIVELY SHORT DISTANCES.
THEREFORE, TO BE SUCCESSFUL,
ACCELERATION RATHER THAN
MAXIMAL VELOCITY IS LIKELY A
GREATER PREDICTOR OF SUC-
CESS IN THESE SPORTS. THIS
ARTICLE WILL EXPLORE SOME OF
THE TECHNIQUES COMMONLY
USED TO IMPROVE AN ATHLETE’S
ABILITY TO ACCELERATE BY
IMPROVING FORCE, VELOCITY,
AND THE COMBINATION OF THESE
2 ELEMENTS.
The effect of instability training on knee joint proprioception and core stre...Fernando Farias
A general 10-week IT program utilizing Swiss balls and body mass as a resistance proved effective for improving knee proprioception as well as trunk flexion and extension strength in previously inactive individuals. The present study demonstrates that the use of body weight as a resis- tance under unstable conditions can provide significant improvements in knee proprioception (for as long as 9 months after training) and trunk strength for the untrained population that should contribute to general health and functionality.
Assessment and testing of specific endurance in soccer playersFernando Farias
S
occer is a multifaceted game requiring a complex interaction
of multiple physical abilities. Elite soccer players rarely
demonstrate exceptional ability or capacity in one physical
domain, yet they are often highly competent in several different
areas. When analyzing soccer performance, it can be very difficult
to differentiate the various physical factors due to significant
crossover and interactions between abilities. Individual game
physiology varies based on technical and tactical demands, and
specific requirements and characteristics of each position. Large
variations also exist across individuals and playing levels, in terms
of game demands and fatigue. With this in mind, both training and
testing protocols should be individualized to each specific player.
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
Training Load and Fatigue Marker Associations with Injury and IllnessFernando Farias
This paper provides a comprehensive review of the litera-
ture that has reported the monitoring of longitudinal
training load and fatigue and its relationship with injury
and illness. The current findings highlight disparity in the
terms used to define training load, fatigue, injury and ill-
ness, as well as a lack of investigation of fatigue and
training load interactions. Key stages of training and
competition where the athlete is at an increased risk of
injury/illness risk were identified. These included periods
of training load intensification, accumulation of training
load and acute change in load. Modifying training load
during these periods may help reduce the potential for
injury and illness.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of RecoveryFernando Farias
In elite soccer, players are frequently required to play consecutive matches
interspersed by 3 days and complete physical performance recovery may not
be achieved. Incomplete recovery might result in underperformance and in-
jury. During congested schedules, recovery strategies are therefore required
to alleviate post-match fatigue, regain performance faster and reduce the risk
of injury. This article is Part I of a subsequent companion review and deals
with post-match fatigue mechanisms and recovery kinetics of physical per-
formance (sprints, jumps, maximal strength and technical skills), cognitive,
subjective and biochemical markers.
Differences in strength and speed demands between 4v4 and 8v8 SSGFernando Farias
Small-sided games (SSGs) have been extensively used in training
footballers worldwide and have shown very good efficacy in
improving player performance (Hill-Haas, Dawson, Impellizzeri,
& Coutts, 2011). As an example, it has been shown that the
technical performance (Owen, Wong del, McKenna, & Dellal,
2011) and physical performance (Chaouachi et al., 2014; Dellal,
Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be
enhanced using SSG-based football training programmes.
In the last two decades, extensive research has been pub-
lished on physical and physiological response during SSGs in
football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi,
& Chamari, 2014). It was found that the time-motion charac-
teristics of SSGs could vary greatly depending on certain
structural (e.g., pitch size, number of players, type and number
of goals) and rule (e.g., number of ball touches) constraints.
For example, it was observed that higher maximum speeds are
reached during SSGs played on bigger pitches (Casamichana &
Castellano, 2010). Furthermore, heart rate (HR) and lactate
concentrations were shown to be sensitive to structural and
rule changes in SSGs.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
THE ABILITY TO EXPRESS HIGH
POWER OUTPUTS IS CONSIDERED
TO BE ONE OF THE FOUNDA-
TIONAL CHARACTERISTICS
UNDERLYING SUCCESSFUL PER-
FORMANCE IN A VARIETY OF
SPORTING ACTIVITIES, INCLUDING
JUMPING, THROWING, AND
CHANGING DIRECTION. NUMER-
OUS TRAINING INTERVENTIONS
HAVE BEEN RECOMMENDED TO
ENHANCE THE ATHLETE’S ABILITY
TO EXPRESS HIGH POWER OUT-
PUTS AND IMPROVE THEIR OVER-
ALL SPORTS PERFORMANCE
CAPACITY. THIS BRIEF REVIEW
EXAMINES THE FACTORS THAT
UNDERLIE THE EXPRESSION OF
POWER AND VARIOUS METHODS
THAT CAN BE USED TO MAXIMIZE
POWER DEVELOPMENT
To examine the acute effects of generic (Running Drills, RD) and specific (Small-
Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male
soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61
years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for
maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external-
load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate
concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’
internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized
treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load
and BLc (large and small, respectively). During SSGs players covered more distance with
high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large)
in RD than in SSG. The production mode exerted a moderate effect on BLc while the
maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion:
The results of this study showed the superiority of generic over specific drills in inducing
LSA related physiological responses. In this regard production RD showed the higher post-
exercise BLc. Interestingly, individual peak blood-lactate responses were found after the
NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical
physiological diversity among the generic and specific LSA drills here considered, enable
fitness trainers to modulate prescription of RD and SSG drills for LSA according to training
schedule.
Maximal sprinting speed of elite soccer playersFernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games.
Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Bilateral and unilateral vertical ground reaction forcesFernando Farias
The purposes of this study were to assess unilateral and bilateral vertical jump performance
characteristics, and to compare the vertical ground reaction force characteristics of the impulse and landing
phase of a vertical jump between the dominant and non-dominant leg in soccer players.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
Physiological responses of general vs. specific aerobic endurance exercises i...Fernando Farias
The study aimed to compare the physiological and perceptual
responses of two high intensity intermittent aerobic exercises (HIIE), i.e. the
15s/15s exercise and an exercise on the Hoff track (HTE).
Effects of high intensity running training on soccer-specific fitness in profes...Fernando Farias
The purpose of this study was to investigate whether or not physiological and performance gains could be achieved
with the addition of high-intensity running to an existing training programme in a group of well trained professional male
soccer players.
Are classical tests of repeated sprint ability in football externally validFernando Farias
The aim of this study was to investigate the occurrence of repeated sprinting bouts in elite football.
Furthermore, the construct validity of current tests assessing repeated-sprint ability (RSA) was analysed
using information of sprinting sequences as they actually occurred during match-play. Sprinting
behaviour in official competition was analysed for 19 games of the German national team between
August 2012 and June 2014. A sprinting threshold was individually calculated based on the peak
velocity reached during in-game sprinting. Players performed 17.2 ± 3.9 sprints per game and during
the entire 19 games a total of 35 bouts of repeated sprinting (a minimum of three consecutive sprints
with a recovery duration <30 s separating efforts). This averages one bout of repeated sprinting per
player every 463 min. No general decrement in maximal sprinting speed was observed during bouts
with up to five consecutive sprints. Results of the present study question the importance of RSA as it is
classically defined. They indicate that shorter accelerations are more important in game-specific situa-
tions which do not reach speeds necessary to qualify them as sprints. The construct validity of classic
tests of RSA in football is not supported by these observations.
Diferença entre intensidade do exercício prescrita por meio do teste TCAR no ...Fernando Farias
A intensidade do treinamento pode ser influenciada pelo modo de exercício e
tipo de terreno. Assim, os objetivos deste estudo foram: a) comparar os índices fisiológicos
determinados no teste TCAR realizados no solo arenoso (SA) e no piso de grama natural
(PGN) b) analisar as respostas de frequência cardíaca (FC) e lactato sanguíneo em exercício
de carga constante em SA e PGN. Dez atletas de futebol (15,11±1,1 anos, 168±4,0cm,
60±4,0kg) foram submetidos ao teste TCAR para determinação do pico de velocidade
(PV) e intensidade correspondente a 80,4% do PV (V80,4) no PGN e no SA. A segunda
avaliação consistiu de dois testes de carga constante (TCR) (80,4%PV no PGN e no SA)
com duração de 27 minutos. Foi utilizado o teste “t” de Student pareado para comparar os
testes no PGN e no SA. A análise de variância ANOVA (two-way), complementada pelo
teste de Tukey foi utilizada para comparar os valores das concentrações de lactato [La], nos
minutos 9, 18 e 27, nos dois tipos de solo. Foi adotado p<0,05. O PV e a V80,4 na grama
(15,3±1,0km.h-1 e 12,3±0,6km.h-1) foram significativamente superiores à areia (14,3±1,0km.h-1
e 11,5±0,4km.h-1). A concentração de lactato [laV80,4] no TCR da areia (4,1±0,9mmol.L-1)
foi significativamente superior à grama (2,8±0,7mmol.L-1). No TCR a FC média não apresentou
diferença significativa, enquanto as [la] apresentaram, entre os dois terrenos. Pode-se
concluir que o tipo de solo interfere nos indicadores associados à capacidade e à potência
aeróbia, obtidos por meio do teste TCAR.
Does strength training change your movement patterns?Fernando Farias
Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
The use of stretching in the training programs of recrea-
tional and competitive athletes has been historically common-
place. The role of stretching in enhancing athletic performance
has been debated (49). The purpose of this review was to
examine the literature regarding the effect of stretching on
performance, without regard to any of the other purported
effects of stretching, including improvements in joint range
of motion, muscle length, or recovery from or susceptibility
to injury.
Training the vertical jump to head the ball in soccer Fernando Farias
IN MODERN SOCCER, HEADING
THE BALL IS BOTH AN OFFENSIVE
TOOL USED TO SCORE GOALS
AND A DEFENSIVE MEASURE
AGAINST OPPOSING TEAMS. PRO-
FICIENCY IN HEADING THE BALL
REQUIRES PROPER TECHNIQUE IN
CONJUNCTION WITH AN EFFEC-
TIVE VERTICAL JUMP. THE AIM OF
THIS ARTICLE IS TO ADDRESS THE
FACTORS INVOLVED IN VERTICAL
JUMP PERFORMANCE AND HOW
THEY RELATE SPECIFICALLY TO
HEADING THE BALL
Nossos dados sugerem que um macrociclo com ênfase na capacidade técnica e tática foi capaz de promover aumentos no desempenho físico e tático de jovens jogadores de futebol em situações reais de disputa. Assim, a distribuição das cargas de treinamento utilizadas neste estudo, além de possibilitar uma formação mais específica e contextual, proporcionou um aumento da intensidade do jogo no final da temporada, variável diretamente relacionada ao resultado do jogo (17). Além disso, verificou-se que o protocolo de treinamento causou reduções nos marcadores de danos musculares, revelando um estímulo benéfico para o sistema muscular, o que pode contribuir para a prevenção de lesões por sobreentrenamento ao longo da temporada. Apesar da importância bem documentada da avaliação de parâmetros sangüíneos (ie, marcadores de dano) durante a prática de futebol (3, 4, 23, 29), verificamos que a redução relacionada foi associada com maior taxa de trabalho durante o jogo, Através de um treinamento técnico-tático de periodização, mostrando a importância do monitoramento desses parâmetros em longo prazo.
Training Load and Fatigue Marker Associations with Injury and IllnessFernando Farias
This paper provides a comprehensive review of the litera-
ture that has reported the monitoring of longitudinal
training load and fatigue and its relationship with injury
and illness. The current findings highlight disparity in the
terms used to define training load, fatigue, injury and ill-
ness, as well as a lack of investigation of fatigue and
training load interactions. Key stages of training and
competition where the athlete is at an increased risk of
injury/illness risk were identified. These included periods
of training load intensification, accumulation of training
load and acute change in load. Modifying training load
during these periods may help reduce the potential for
injury and illness.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
fatigue following a
soccer match is multifactorial and related to dehydration,
glycogen depletion, muscle damage and mental fatigue. A
multitude of recovery strategies are currently implemented
in professional soccer clubs to target these causes of fatigue.
Recovery strategies aimed at reducing acute inflammation
from muscle damage and enhancing its rate of removal are
particularly used in professional soccer settings.
Recovery in Soccer Part I – Post-Match Fatigue and Time Course of RecoveryFernando Farias
In elite soccer, players are frequently required to play consecutive matches
interspersed by 3 days and complete physical performance recovery may not
be achieved. Incomplete recovery might result in underperformance and in-
jury. During congested schedules, recovery strategies are therefore required
to alleviate post-match fatigue, regain performance faster and reduce the risk
of injury. This article is Part I of a subsequent companion review and deals
with post-match fatigue mechanisms and recovery kinetics of physical per-
formance (sprints, jumps, maximal strength and technical skills), cognitive,
subjective and biochemical markers.
Differences in strength and speed demands between 4v4 and 8v8 SSGFernando Farias
Small-sided games (SSGs) have been extensively used in training
footballers worldwide and have shown very good efficacy in
improving player performance (Hill-Haas, Dawson, Impellizzeri,
& Coutts, 2011). As an example, it has been shown that the
technical performance (Owen, Wong del, McKenna, & Dellal,
2011) and physical performance (Chaouachi et al., 2014; Dellal,
Varliette, Owen, Chirico, & Pialoux, 2012) of footballers can be
enhanced using SSG-based football training programmes.
In the last two decades, extensive research has been pub-
lished on physical and physiological response during SSGs in
football (for refs, see Halouani, Chtourou, Gabbett, Chaouachi,
& Chamari, 2014). It was found that the time-motion charac-
teristics of SSGs could vary greatly depending on certain
structural (e.g., pitch size, number of players, type and number
of goals) and rule (e.g., number of ball touches) constraints.
For example, it was observed that higher maximum speeds are
reached during SSGs played on bigger pitches (Casamichana &
Castellano, 2010). Furthermore, heart rate (HR) and lactate
concentrations were shown to be sensitive to structural and
rule changes in SSGs.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
THE ABILITY TO EXPRESS HIGH
POWER OUTPUTS IS CONSIDERED
TO BE ONE OF THE FOUNDA-
TIONAL CHARACTERISTICS
UNDERLYING SUCCESSFUL PER-
FORMANCE IN A VARIETY OF
SPORTING ACTIVITIES, INCLUDING
JUMPING, THROWING, AND
CHANGING DIRECTION. NUMER-
OUS TRAINING INTERVENTIONS
HAVE BEEN RECOMMENDED TO
ENHANCE THE ATHLETE’S ABILITY
TO EXPRESS HIGH POWER OUT-
PUTS AND IMPROVE THEIR OVER-
ALL SPORTS PERFORMANCE
CAPACITY. THIS BRIEF REVIEW
EXAMINES THE FACTORS THAT
UNDERLIE THE EXPRESSION OF
POWER AND VARIOUS METHODS
THAT CAN BE USED TO MAXIMIZE
POWER DEVELOPMENT
To examine the acute effects of generic (Running Drills, RD) and specific (Small-
Sided Games, SSG) Long Sprint Ability (LSA) drills on internal and external load of male
soccer-players. Methods: Fourteen academy-level soccer-players (mean±SD; age 17.6±0.61
years, height 1.81±0.63 m, body-mass 69.53±4.65 kg) performed four 30s LSA bouts for
maintenance (work:rest, 1:2) and production (1:5) with RD and SSG drills. Players’ external-
load was tracked with GPS technology (20Hz) and heart-rate (HR), blood-lactate
concentrations (BLc) and rate of perceived exertion (RPE) were used to characterize players’
internal-load. Individual peak BLc was assessed with a 30s all-out test on a non-motorized
treadmill (NMT). Results: Compared to SSGs the RDs had a greater effect on external-load
and BLc (large and small, respectively). During SSGs players covered more distance with
high-intensity decelerations (moderate-to-small). Muscular-RPE was higher (small-to-large)
in RD than in SSG. The production mode exerted a moderate effect on BLc while the
maintenance condition elicited higher cardiovascular effects (small-to-large). Conclusion:
The results of this study showed the superiority of generic over specific drills in inducing
LSA related physiological responses. In this regard production RD showed the higher post-
exercise BLc. Interestingly, individual peak blood-lactate responses were found after the
NMT 30s all-out test, suggesting this drill as a valid option to RD bouts. The practical
physiological diversity among the generic and specific LSA drills here considered, enable
fitness trainers to modulate prescription of RD and SSG drills for LSA according to training
schedule.
Maximal sprinting speed of elite soccer playersFernando Farias
Current findings might help individuals involved within the physical preparation of players (e.g. technical coaches, fitness coaches, and sport science staff) when developing training programs and training sessions in line with the playing positions, and with the levels of high speed running targeted to reach during specific training drills like sided-games.
Indeed, the closer to match-play situations regarding the rules with goals, goalkeepers, the larger pitch sizes and greater number of players involved, the higher sprinting speed running players would reach during sided-games. However, coaches are advised to add specific speed drills to sided-games in order to elicit a stimulus of high-speed running high enough to prepare players for competition.
Bilateral and unilateral vertical ground reaction forcesFernando Farias
The purposes of this study were to assess unilateral and bilateral vertical jump performance
characteristics, and to compare the vertical ground reaction force characteristics of the impulse and landing
phase of a vertical jump between the dominant and non-dominant leg in soccer players.
Effects of seated and standing cold water immersion on recovery from repeated...Fernando Farias
There were
no significant group differences between control and either of the cold water immersion interventions. Seated cold water
immersion was associated with lower DOMS than standing cold water immersion (effect size = 1.86; P = 0.001). These
data suggest that increasing hydrostatic pressure by standing in cold water does not provide an additional recovery benefit
over seated cold water immersion, and that both seated and standing immersions have no benefit in promoting recovery
Physiological responses of general vs. specific aerobic endurance exercises i...Fernando Farias
The study aimed to compare the physiological and perceptual
responses of two high intensity intermittent aerobic exercises (HIIE), i.e. the
15s/15s exercise and an exercise on the Hoff track (HTE).
Effects of high intensity running training on soccer-specific fitness in profes...Fernando Farias
The purpose of this study was to investigate whether or not physiological and performance gains could be achieved
with the addition of high-intensity running to an existing training programme in a group of well trained professional male
soccer players.
Are classical tests of repeated sprint ability in football externally validFernando Farias
The aim of this study was to investigate the occurrence of repeated sprinting bouts in elite football.
Furthermore, the construct validity of current tests assessing repeated-sprint ability (RSA) was analysed
using information of sprinting sequences as they actually occurred during match-play. Sprinting
behaviour in official competition was analysed for 19 games of the German national team between
August 2012 and June 2014. A sprinting threshold was individually calculated based on the peak
velocity reached during in-game sprinting. Players performed 17.2 ± 3.9 sprints per game and during
the entire 19 games a total of 35 bouts of repeated sprinting (a minimum of three consecutive sprints
with a recovery duration <30 s separating efforts). This averages one bout of repeated sprinting per
player every 463 min. No general decrement in maximal sprinting speed was observed during bouts
with up to five consecutive sprints. Results of the present study question the importance of RSA as it is
classically defined. They indicate that shorter accelerations are more important in game-specific situa-
tions which do not reach speeds necessary to qualify them as sprints. The construct validity of classic
tests of RSA in football is not supported by these observations.
Diferença entre intensidade do exercício prescrita por meio do teste TCAR no ...Fernando Farias
A intensidade do treinamento pode ser influenciada pelo modo de exercício e
tipo de terreno. Assim, os objetivos deste estudo foram: a) comparar os índices fisiológicos
determinados no teste TCAR realizados no solo arenoso (SA) e no piso de grama natural
(PGN) b) analisar as respostas de frequência cardíaca (FC) e lactato sanguíneo em exercício
de carga constante em SA e PGN. Dez atletas de futebol (15,11±1,1 anos, 168±4,0cm,
60±4,0kg) foram submetidos ao teste TCAR para determinação do pico de velocidade
(PV) e intensidade correspondente a 80,4% do PV (V80,4) no PGN e no SA. A segunda
avaliação consistiu de dois testes de carga constante (TCR) (80,4%PV no PGN e no SA)
com duração de 27 minutos. Foi utilizado o teste “t” de Student pareado para comparar os
testes no PGN e no SA. A análise de variância ANOVA (two-way), complementada pelo
teste de Tukey foi utilizada para comparar os valores das concentrações de lactato [La], nos
minutos 9, 18 e 27, nos dois tipos de solo. Foi adotado p<0,05. O PV e a V80,4 na grama
(15,3±1,0km.h-1 e 12,3±0,6km.h-1) foram significativamente superiores à areia (14,3±1,0km.h-1
e 11,5±0,4km.h-1). A concentração de lactato [laV80,4] no TCR da areia (4,1±0,9mmol.L-1)
foi significativamente superior à grama (2,8±0,7mmol.L-1). No TCR a FC média não apresentou
diferença significativa, enquanto as [la] apresentaram, entre os dois terrenos. Pode-se
concluir que o tipo de solo interfere nos indicadores associados à capacidade e à potência
aeróbia, obtidos por meio do teste TCAR.
The hamstrings are made up of three
muscles: semitendinosus (ST), semimembranosus (SM) and the biceps femoris
(BF). ST is in the back, inner part of your thighs. SM is in the back, outerish part
of your thighs along with the BF. [Do not get the biceps femoris in your legs
confused with the biceps brachii in your arm..] This group of muscles, in general,
allows us to curl our legs and bring our shins to our butt.
Pliometria a ousadia no treinamento desportivoFernando Farias
Nos anos 60, o pesquisador russo Verkhoshansky revolucionou o treinamento desportivo ao criar o
modelo de periodização em blocos, pois confrontou o modelo clássico de Matveev. O modelo tinha
como principal característica as cargas concentradas de força.
Segundo Riehl (2004), "os exercícios desenvolvidos por Verkhoshansky foram amplamente
difundidos como um método de melhoria de força e explosão, cuja fundamentação teórica
desenvolveria a habilidade reativa do aparelho neuromuscular".
Um dos métodos mais difundidos fora o treino pliométrico, sendo "o russo o primeiro investigador
soviético a propor uma fundamentação teórica para a utilização desse tipo de treinamento" (Moura,
1988).
Velocidade: Um conceito complexo e multidimensionalFernando Farias
Dependendo do período da aplicação das cargas (adaptação – competição – transição) a efetividade
das mesmas deverá estar diferenciada através do tempo de duração dos exercícios, características
dos métodos e complexidade tática.
Доклад Шерстобоева Владислава "Портрет современного управленца" на Межрегиональной научно-практической конференции "Наука и практика: партнерство в реализации стратегии национального здравоохранения в регионе", Самара 2015
Efeitos da crioterapia de imersão pós exercícioFernando Farias
A crioterapia tem ganho popularidade, pois além de ser barata, é de fácil
utilização entre os treinos e jogos. A mesma consiste na aplicação do frio em
determinado local, em que a diminuição da temperatura tecidual reduz a atividade
metabólica celular, a demanda de oxigênio e atenua a liberação de vasodilatadores,
O propósito do presente estudo foi analisar o comportamento da força muscular e da área muscular de braço
(AMBr) durante 24 semanas de treinamento com pesos (TP) e estabelecer possíveis associações entre essas variáveis. A
amostra foi composta por 18 homens, com idade de 18-30 anos. Para o cálculo da AMBr, foram utilizadas as medidas de
circunferência de braço relaxado e espessura de dobra cutânea de tríceps. Para a avaliação da força muscular foi utilizado
o teste de uma repetição máxima (1-RM) no exercício rosca direta de bíceps. O protocolo de TP teve uma duração de 24
semanas sendo dividido em três fases (F
1
, F
2
e F
3
) de oito semanas cada. Vale ressaltar que todas as medidas foram realizadas
antes, durante e após o término do período de TP. ANOVA para medidas repetidas, seguida do teste post hoc de Tukey (P <
0,05), foi utilizada para as comparações entre os indicadores de força e hipertrofia muscular. O coeficiente de correlação
de Pearson foi empregado para verificar as possíveis associações entre a força muscular e a AMBr. A força muscular e a
AMBr aumentaram de forma contínua durante todo o período com exceção do período inicial (F
1
). Sendo assim, conclui-
se que durante a fase inicial de treinamento o fator neural parece ter sido o grande responsável pelo aumento da força
muscular. Após esse período, o processo hipertrófico parece constituir-se gradativamente como fator essencial para os
aumentos da força muscular.
This is our air conditioning catalog for global market in 2017.
Any info please contact kenny@dukeplus.com or 0086 156 9208 0195.
Thanks for your reading.
Responsive design has become an expected and necessary element in the website design process. With the large majority of users viewing content on their mobile devices, your website should be easily accessible and tailored to each experience.
This workshop will walk through the process of wireframing and explain how setting goals is an important step to optimizing your content for your audience. We will also lead you through an exercise that helps you understand how each responsive viewpoint can be altered to fit the consumption needs of your users.
Filipino 9 (Noli Me Tangere): Kabanata 1 (Nasusuri kung Nakakabuti o Nakakasa...Juan Miguel Palero
Ito ay isang powerpoint presentation na tumatalakay sa paksang: Kabanata 1 ng Noli Me Tangere. Dito din matatagpuan ang ilang aktibidad o diskusyon patungkol sa paksang tinalakay.
Psychological assessment of overtrainingSportlyzer
Psychological tools are used in assessing overtraining because they are:
* Practical and quite reliable
* The results can be analyzed quickly
* Assumptions can be made on the individual or team level
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
A recovery placebo administered after an acute high-intensity interval training
session is superior in the recovery of muscle strength over 48 h as compared with TWI and is as effective as CWI. This can be attributed to
improved ratings of readiness for exercise, pain, and vigor, suggesting that the commonly hypothesized physiological benefits surrounding
CWI are at least partly placebo related.
In recent years, and partially driven through the Ancestral Health movement, high-intensity interval training (HIIT – in its various guises) has become the training mode de jour. But are we over-prescribing the dose of this training? A review of the current research literature on this suggests that high-intensity interval and sprint-type sessions induce a large amount of fatigue in the autonomic nervous system (ANS). Such ANS fatigue can have detrimental effects ranging from sleep disturbances through to HPA axis and stress-related issues. This session discusses the optimal dose for such forms of intense training.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
A universalidade das Regras do Jogo significa que o jogo é essencialmente o
mesmo em todas as partes do mundo e em todos os níveis. Bem como promover um
ambiente justo e seguro para a sua prática, as Regras também devem promover a
participação e a diversão.
O jogo deve ser jogado e arbitrado da mesma maneira em todos os campos de
futebol pelo mundo, desde a final da Copa do Mundo FIFA™ até um jogo em um
vilarejo remoto. No entanto, as características locais de cada país devem determinar
a duração da partida, quantas pessoas podem participar e como algumas atitudes
inapropriadas devem ser punidas.
Os resultados atuais indicaram que a ocorrência de lesões de isquiotibiais podem estar associadas a uma mudança hierárquica na distribuição da atividade metabólica dentro do complexo muscular do isquiotibial após o trabalho excêntrico em que o Semitendinoso provavelmente deveria tomar a parte principal, seguido pelo BÍceps Femural e Semimembranoso. Quando o BF aumenta sua contribuição e é ativado em uma extensão proporcionalmente maior, o risco de sofrer uma lesão do isquiotibial pode aumentar substancialmente.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
A evidência apresentada sugere que a variação é um componente necessário do planejamento efetivo do treinamento. Apoiando essa perspectiva, outras pesquisas sugerem que a monotonia de treinamento elevado - que pode ser amplamente percebida como uma falta de variação20 - leva a uma maior incidência de síndromes de overtraining21, um mau desempenho e freqüência de infecções banais.22 Inversamente, as reduções na monotonia têm Tem sido associada a uma maior incidência de melhor desempenho pessoal 22, e os índices de monotonia têm sido defendidos como ferramentas benéficas de treinamento-regulação na elite rowing23 e no sprint24.
Capacidade manter as ações de jogo em alto
padrão de execução durante 90 minutos. É
muito importante no segundo tempo que é
onde ocorre o maior número de gols e
normalmente se decidem as partidas.
A literatura atual que mede os efeitos de SMR ainda está emergindo. Os resultados desta análise sugerem que o rolamento de espuma e a massagem com rolo podem ser intervenções eficazes para melhorar a ROM conjunta e o desempenho muscular pré e pós-exercício. No entanto, devido à heterogeneidade dos métodos entre os estudos, atualmente não há consenso sobre o ótimo programa SMR.
Melhorar ou até mesmo manter o desempenho atlético em jogadores de esportes de equipe competitivos durante o longo período da temporada é um dos maiores desafios para qualquer treinador comprometido. Tempo muito limitado está disponível entre as partidas semanais para introduzir sessões intensivas de treinamento de força e poder, com uma freqüência normal de 1-2 unidades por semana. Este fato estimula a busca de métodos de treinamento mais eficientes capazes de melhorar uma ampla variedade de habilidades funcionais, evitando ao mesmo tempo os efeitos de fadiga.
Actualmente la capacidad de repetir sprints es considerada fundamental en el rendimiento del fútbol por
parecerse al patrón de movimiento que se da en el mismo. De esta manera su entrenamiento resulta fundamental
en cualquier planificación. Así, se deben trabajar aquellos aspectos que la limitan para poder acceder a un mayor
rendimiento. Una vez conocido esto se debería elegir la forma en la que se quiere entrenar, teniendo para ello
métodos analíticos (interválico, intermitente) y contextualizados (espacios reducidos). Por último, se proponen
una series de variables de entrenamiento para el trabajo de repetir sprints, orientándolo no solo al aspecto físico,
sino también al técnico, táctico y psicológico, conformando, por tanto, un entrenamiento integrado en el fútbol.
Sprint running acceleration is a key feature of physical performance in team sports, and recent
literature shows that the ability to generate large magnitudes of horizontal ground reaction force
and mechanical effectiveness of force application are paramount. We tested the hypothesis that
very-heavy loaded sled sprint training would induce an improvement in horizontal force
production, via an increased effectiveness of application. Training-induced changes in sprint
performance and mechanical outputs were computed using a field method based on velocity-
time data, before and after an 8-week protocol (16 sessions of 10x20-m sprints). 16 male
amateur soccer players were assigned to either a very-heavy sled (80% body-mass sled load)
or a control group (unresisted sprints). The main outcome of this pilot study is that very-heavy
sled resisted sprint training, using much greater loads than traditionally recommended, clearly
increased maximal horizontal force production compared to standard unloaded sprint training
(effect size of 0.80 vs 0.20 for controls, unclear between-group difference) and mechanical
effectiveness (i.e. more horizontally applied force; effect size of 0.95 vs -0.11, moderate
between-group difference)
Hip extension and Nordic hamstring exercise training both promote the elongation of
biceps femoris long head fascicles, and stimulate improvements in eccentric knee
flexor strength.
Hip extension training promotes more hypertrophy in the biceps femoris long head
and semimembranosus than the Nordic hamstring exercise, which preferentially
develops the semitendinosus and the short head of biceps femoris
No sentido de melhor esclarecer esta forma de operacionalizar o processo
de treino procuramos num primeiro momento sistematizar os aspectos
conceptometodológicos que a definem. Contudo, a “Periodização Táctica”
é uma concepção que se encontra pouco retratada na literatura e por isso,
deparamo-nos com escassas referências bibliográficas levando-nos a
reequacionar o teor deste trabalho. Neste seguimento, decidimos incidir
nos fundamentos conceptometodológicos que a definem, a partir de dados
empíricos do processo de treino-competição do treinador José Guilherme
Oliveira
. A escolha deste treinador deve-se ao facto de ser reconhecido pelo
professor Vítor Frade como um dos treinadores que operacionaliza o processo
de treino tendo em conta as premissas da “Periodização Táctica”.
Impact of the Nordic hamstring and hip extension exercises on hamstring archi...Fernando Farias
The architectural and morphological adaptations of the hamstrings in response to training
33 with different exercises have not been explored. PURPOSE: To evaluate changes in biceps
34 femoris long head (BFLH) fascicle length and hamstring muscle size following 10-weeks of
35 Nordic hamstring exercise (NHE) or hip extension (HE) training. METHODS: Thirty
36 recreationally active male athletes (age, 22.0 ± 3.6 years, height, 180.4 ± 7 cm, weight, 80.8 ±
37 11.1 kg) were allocated to one of three groups: 1) HE training (n=10), NHE training (n=10),
38 or no training (CON) (n=10). BFLH fascicle length was assessed before, during (Week 5) and
39 after the intervention with 2D-ultrasound. Hamstring muscle size was determined before and
40 after training via magnetic resonance imaging.
Acute cardiopulmonary and metabolic responses to high intensity interval trai...Fernando Farias
Results from the present study quantify the effects of altering either the intensity of the
work or the recovery interval when performing interval sessions consisting of 60s of work and
60s of recovery for multiple repetitions. The information provided may aid those interested in
designing interval training sessions by providing ranges of values that could be expected for
individuals who possess moderate levels of cardiopulmonary fitness. Using a work intensity of
80% or 100% VGO2peak and a recovery intensity of 0% or 50% VGO2peak, subjects were able to
exercise within the ACSM recommended range for exercise intensity. Based upon the data it
would appear that a protocol such as the 80/0 may be appropriate for those individuals who
are just beginning a program or have little experience with interval-type activity. By contrast, a
100/50 protocol could not be completed by all of the subjects and therefore may be too intense
for some individuals.
The quadriceps femoris is traditionally described as a muscle group com-
posed of the rectus femoris and the three vasti. However, clinical experience
and investigations of anatomical specimens are not consistent with the text-
book description. We have found a second tensor-like muscle between the
vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the
tensor VI (TVI). The aim of this study was to clarify whether this intervening
muscle was a variation of the VL or the VI, or a separate head of the exten-
sor apparatus. Twenty-six cadaveric lower limbs were investigated...
Epidemiological studies have consistently shown hamstring
strain injuries (HSIs) to have a high prevalence rate in many
sports, such as sprinting (11%; Lysholm & Wiklander, 1987),
Australian Rules Football (16–23%; Orchard, 2001; Orchard,
Marsden, Lord, & Garlick, 1997) and football (12–14%:
Ekstrand, Hagglund, & Walden, 2011; Hawkins, Hulse,
Wilkinson, Hodson, & Gibson, 2001). The epidemiology and
aetiology of HSI in football has received extensive attention in
the scientific literature (Ekstrand et al., 2011; Woods et al., 2004),
given the economic burden associated with professional
players missing training and competitive fixtures (Woods,
Hawkins, Hulse, & Hodson, 2002). b
Short inter-set rest blunts resistance exercise-inducedFernando Farias
Manipulating the rest-recovery interval between sets of resistance exercise may influence
training-induced muscle remodelling. The aim of this study was to determine the acute muscle
anabolic response to resistance exercise performed with short or long inter-set rest intervals.
In a study with a parallel-group design, 16 males completed four sets of bilateral leg-press and
knee-extension exercise at 75% of one-repetition maximum to momentary muscular failure,
followed by ingestion of 25 g of whey protein. Resistance exercise sets were interspersed by
1 min (n = 8) or 5 min of passive rest (n = 8). Muscle biopsies were obtained at rest, 0, 4, 24
and 28 h postexercise during a primed continuous infusion of l-[ring-13C6]phenylalanine to
determine myofibrillar protein synthesis and intracellular signalling.
Hamstring strain prevention in elite soccer playersFernando Farias
Hamstring strains are among the most
common injury in sport and are most
often observed in sports that involve
sprinting, turning, and jumping
(8,38,63). The prevalence of hamstring
strains has been measured between 11
and 16% in studies of soccer, Australian
rules football, and cricket (92). This can
result in an average of 6 players per squad
suffering a hamstring injury (defined as
“preventing player participation in
a match”) each season in professional
soccer and Australian rules football
Hamstring injuries are among the most com-
mon non-contact injuries in sports. The Nordic hamstring
(NH) exercise has been shown to decrease risk by
increasing eccentric hamstring strength.
Effects of Velocity Loss During Resistance Training on Performance in Profess...Fernando Farias
To analyze the effects of two resistance training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs. 30% (VL30). Methods: Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 years, body mass 75.5 ± 8.6 kg) were randomly assigned to two groups: VL15 (n = 8) or VL30 (n = 8) that followed a 6-week (18 sessions) velocity-based squat training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included: estimated one- repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests; countermovement jump (CMJ); 30-m sprint (T30); and Yo-yo intermittent recovery test (YYIRT).
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Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
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1. FEATURE ARTICLE
PTQ 2.1 | NSCA.COM12
JONATHAN MIKE, PHD(C), CSCS,*D, NSCA-CPT,*D, USAW
O
vertraining remains one the most controversial topics
within the field of strength and conditioning, as it accounts
for increased fatigue and can result in performance
impairment. One of the many topics that persists among strength
and conditioning professionals is the topic of overtraining. A
common question that is asked is how does overtraining differ
from overreaching? Additionally, some may even question the
very existence of overtraining. Although the prevalence of
overtraining varies considerably among a variety of sports,
the overall occurrence of actual overtraining seen in normal
day-to-day resistance trained individuals is very low (11,17,22).
The purpose of this article is to address the implications of
overtraining and overreaching, the recovery process, signs
and symptoms of overtraining, how resistance training and
supplementation can affect these outcomes, and future directions
within the topic of overtraining.
Understanding the importance of recognizing overtraining is
essential because there are numerous physiological conditions
that can lead to overtraining. For example, research has reported
that individuals participating in endurance training for many hours
at a time have been shown to have an overactive pituitary gland,
which may result in increased levels of cortisol and a disruption
in muscle growth (15). Overtraining is a multifactorial, complex
phenomenon. Overtraining is typically discussed in terms of only
training; however, a very important and sometimes neglected
aspect of training is the recovery process. Another useful way that
strength and conditioning professionals might refer to and think of
overtraining is “under recovery,” (12). Therefore, attention must be
given to the process of recovery.
OVERTRAINING SYNDROME VERSUS
OVERREACHING
What is the definition of overtraining syndrome (OTS)? There
is currently no single agreed-upon definition of overtraining
syndrome; however, a number of alternatives have been
used. Halson and Jeukendrup have provided a definition of
overtraining as:
“An accumulation of training and/or non-training stress
resulting in long-term decrement of performance capacity with
or without related physiological and psychological signs and
symptoms of overtraining in which restoration of performance
capacity may take several weeks or months,” (6).
How does overtraining differ from overreaching? According to
Meeusen et al., overreaching is defined as:
“An accumulation of training and non-training stressors that
result in a short-term decrement in performance capacity with
or without related physiological or psychological signs and
symptoms of maladaptation in which restoration of performance
may take ranging from days to several weeks to recover,” (14).
OVERTRAINING AND RECOVERY
FEATURE ARTICLE
2. PTQ 2.1 | NSCA.COM 13
These definitions of overtraining and overreaching are nearly
identical. One of the only differences is the amount of time to
restore performance, not the type or duration of the training
stress. Another difference is that overreaching may take several
days to several weeks to recover, whereas overtraining likely takes
several weeks to several months (6,14).
RECOVERY AND TRAINING
Recovery is a fundamentally important process to the overall
training program and is vital for maximal performance benefits.
If the rate of recovery is enhanced, greater training volumes and
intensities are achievable without consequential overtraining (2).
Although many strength and conditioning professionals often use
different approaches for this process, recovery may not always
be addressed fully, particularly in the area of fatigue. Strategies
for optimal recovery exhibit individual variability that depends on
the type of fatigue (e.g., central or peripheral), training history,
and ability to cope with other potential stressors (e.g., emotional
or psychological).
Recovery can be defined as the ability to meet or exceed
performance in a particular activity (2). Typically, training
sessions produce a level of fatigue or depletion that is followed
by supercompensation. If the recovery intervals between training
bouts are maximized, the next training session will accompany
supercompensation and performance may be enhanced (23).
There are also other important functions that coincide with
recovery, particularly after exercise, including restoration of
physiological functions and replenishment of energy sources (9).
However, an individual should achieve a balance where adaptation
and recovery takes the athlete to supercompensation and may
lead to a more physically conditioned state.
The onset of recovery develops during and after exercise. This
is exhibited by the removal of metabolic end products such
as lactate. Throughout exercise, recovery is crucial in order to
restore blood flow, not only for the delivery of oxygen which
stimulates adenosine triphosphate (ATP) resynthesis, but also for
the recovery of muscle membrane potential, and to reestablish
intramuscular pH (20). Furthermore, a greater increase in excess
post-exercise oxygen consumption (EPOC) occurs.
Initial recovery, referred to as “immediate recovery,” occurs
throughout exercise. Bishop et al. provides an example of a race
walker with one leg in immediate recovery between each stride
(2). During this immediate recovery period, the lower extremities
regenerate ATP. If each leg recovers more rapidly, the walker will
more quickly be able to accomplish the stride with efficiency. The
second type of recovery is termed “short-term recovery.” This
method of recovery generally takes place between exercise sets
or between interval training bouts (18). The final form of recovery
is referred to as “training recovery,” which is characterized
by the recovery between various training sessions or athletic
competitions (2). If individuals engage in continuous training (e.g.,
multiple training sessions in the same day or multiple events in
a single competition) without an adequate recovery period, then
performance impairments are more likely to occur (2,18). As a
result, the individual is unlikely to be prepared for the subsequent
training bouts. Overtraining is most often related to the form of
training recovery.
SIGNS AND SYMPTOMS OF OVERTRAINING
The onset of overtraining develops due to a specific training
schedule or more particularly, a sequence of training bouts that is
abruptly increased, exists for an extended period of time, and/or
exhibits high volume or high-intensity exercises with inadequate
recovery and regeneration time. The responses to overtraining
are usually characteristic of fatigue, stress, and exhaustion. The
extent to which specific training loads induce overtraining is
uncertain. Additional training loads and insufficient recovery
can be the primary factors for the occurrence of overtraining.
Notwithstanding, it would be incorrect to assume that training
load and inadequate recovery account for every circumstance of
overtraining, as it is important to consider other factors that may
be involved, such as nutrition, sleep, illness, overall health, and
emotional or physical stress.
A decrease in performance is often the hallmark of an overtrained
athlete. However, the level of performance impairment that has
to occur in order to classify one as overtrained is currently
unknown. Other common characteristics of overtraining include
a change in the role of exercise-induced immunosuppression as
well as an increased incidence of illness, particularly in the upper
respiratory tract (e.g., upper respiratory tract infection [URTI],
swollen lymph glands, flu-like symptoms, bruising, and decreased
recovery) (6,13).
Even highly trained individuals may be vulnerable to illness
or injury as a result of a sudden increase in training volume or
intensity. This timeframe of immunosuppression is known as the
“open window,” as an individual is more susceptible to infections
or injury directly after and throughout various stressors (15). The
open window is described as a period of 3 – 24 hr after prolonged
endurance training when host defense is reduced and more
susceptible to URTIs (15). Therefore, any accelerated increase in
training volume or training intensity can compromise the exercise-
induced immune system response.
Early reports have listed more than 90 different signs and
symptoms that have been reported from overtrained athletes
(4). Below are just some of the more common physiological and
psychological factors from recent reports (5):
1. Muscle weakness and soreness
2. Decreased exercise performance
3. Decreased appetite
4. Reduction in quality and/or quantity of sleep
5. Gastrointestinal abnormalities
6. Increased risk of infection
7. Increased resting heart rate
8. Increased time required for recovery
9. Decreased desire to train
3. 14 PTQ 2.1 | NSCA.COM
OVERTRAINING AND RECOVERY
RESISTANCE TRAINING AND OTS
The fundamental nature of resistance training programs should
be designed to incorporate a specific and selective combination
of variables including choice of exercise, sequence effect, training
intensity or load, training volume, and rest intervals. As mentioned
previously, the two principle factors that induce overtraining are
training volume and intensity (1,3). It is common for beginning
and intermediate trainees to accumulate large amounts of training
volume and increase the magnitude of training intensity early in
their programs, which also may lead to them extending the period
before adequate recovery can be achieved. Research suggests that
excessive training volumes usually produce a reduction between
the testosterone-to-cortisol ratio, which may lead to performance
declines (1). This ratio is believed to show the balance of action
between anabolic and catabolic activity. However, recent research
suggests that cortisol is not entirely a negative aspect, but
may actually depict a quality training session, and that acute
cortisol is more related to anabolism after weight training (21).
It should be noted that it becomes a challenge to formulate any
conclusions regarding alterations in hormonal levels due to various
performance assessments and modifications in training intensity
and length.
SUPPLEMENTATION
Protein and amino acid supplementation are believed to protect
against many harmful effects of overtraining. Research has
reported that adding protein to a moderate carbohydrate meal
stimulates glycogen synthesis and increases exercise performance
after an initial exercise session, compared to a moderate
carbohydrate-only meal (7,8). In addition, evidence shows
that supplementing with amino acids attenuated performance
reductions in the bench press and squat during periods of
overtraining (16). In addition, creatine supplementation has been
shown to be effective for maintaining muscular performance
during the initial phase of overreaching using high-volume
resistance training (19).
IDENTIFYING AND MEASURING OVERTRAINING
It is imperative that strength and conditioning professionals have
the ability to identify and anticipate the onset of overtraining
so they can reduce its negative effects or potentially avoid it
altogether. One instrument that can assist in identifying the onset
of overtraining is the Profile of Mood States, which serves as an
easy assessment for early markers of overtraining. In addition,
the concept of total quality recovery focuses attention of the
relationship between training and recovery, and can be very
useful to consider (17). Keeping this aspect in mind is essential
in designing effective training programs and promoting strategic
recovery. Lastly, the Recovery-Stress Questionnaire for Athletes
can be used, which acknowledges the recovery stress conditions
based off several different general and specific recovery scales
(10). Professionals should investigate these tools and learn how to
utilize them properly before implementing them with any potential
clients or athletes.
CONCLUSION
Many questions currently remain about identifying the aspects
of overtraining. However, it is clear that additional research is
warranted to explain the complicated nature of overtraining.
During all training programs, the recovery period should be
tailored to the needs of the individual in order to determine the
period of time needed to elicit optimal recovery.
The following questions provide some awareness and direction for
future research into overtraining:
• Is there a general and/or specific timeframe by which
changes in performance occur to assist in detecting signs of
overtraining?
• Is there a threshold for a specific training volume or
intensity required to induce overtraining?
• What detrimental performance measures occur through
training, which would better identify overtraining (i.e.,
in-season, off-season)?
• To what degree do protein and amino acid supplementation
play a role in reducing the overtraining response?
• Are there similarities and differences that exist between
and within a variety of sports?
• Are there gender differences when it comes to
overtraining?
Although it may be difficult to answer these important questions
regarding overtraining and overreaching currently, acknowledging
and seeking solutions to these questions can serve as a model and
guide in helping to reduce or even prevent overtraining.
REFERENCES
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4. NSCA.com
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IL: Human Kinetics; 3-24, 2002.
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Overtraining in Sport. Champaign, IL: Human Kinetics; 1998.
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French, DN, et al. The effects of amino acid supplementation on
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ABOUT THE AUTHOR
Jonathan Mike is in the final stages of completing his PhD
in Exercise Physiology from the University of New Mexico in
Albuquerque, NM. He received his Bachelor’s and Master’s degrees
in Exercise Science from Western Kentucky University in Bowling
Green, KY while also serving as a Strength and Conditioning
Assistant. He also worked at the University of Louisville as a
Strength and Conditioning Assistant and has been a frequent
contributor and guest host of several websites and radio shows. He
is a member of the National Strength and Conditioning Association
(NSCA) Exam Development Committee for the NSCA-Certified
Personal Trainer® (NSCA-CPT®), Job Analysis Committee, and a
member of the Personal Trainers Special Interest Group (SIG).
Mike has authored or coauthored various works related to sports
nutrition and strength and conditioning. Further, he has been
published in the Strength and Conditioning Journal and has
both authored and coauthored multiple book chapters in areas
of sports nutrition and strength training and conditioning. His
research interests include strength and power development,
functional movement, exercise and energy metabolism, and areas
of sports nutrition. In addition, he writes for numerous fitness and
bodybuilding consumer magazines and outlets.