perfromace journal

8132019 perfromace journal

httpslidepdfcomreaderfullperfromace-journal 125

NSCArsquos

Training

Journal

Performance

Featu

Warm-Ups Uthe Microsc

Richard Scriv

MSc C

In-Season Trainingthe High School Ath

Allen Hedrick

CSCSD FN

ConditionFundament

Issue J an Fe

wwwnsca-lift



NSCArsquos Performance Train-

ng Journal is a publication

f the National Strength and

Conditioning Association

NSCA) Articles can be ac-

essed online at wwwnsca-lift

rgperform

All material in this publica-

on is copyrighted by NSCA

Permission is granted for

ree redistribution of each is-

ue or article in its entirety

Reprinted articles or articles

edistributed online should be

ccompanied by the follow-

ng credit line ldquoThis article

riginally appeared in NSCArsquos

Performance Training Journal a

publication of the National

Strength and Conditioning

Association For a free sub-

cription to the journal browse

o wwwnsca-liftorgperformrdquo

Permission to reprint or redis-

ribute altered or excerpted

material will be granted on a

ase by case basis all requests

must be made in writing to the

ditorial office

NSCA MissionAs the worldwide authority on

trength and conditioning we

upport and disseminate re-

earchndashbased knowledge ands practical application to im-

prove athletic performance and

tness

Talk to ushellipShare your questions and com-

ments We want to hear from

ou Write to NSCArsquos Perfor-

mance Training Journal Edi-

or NSCA 1885 Bob Johnson

Drive Colorado Springs CO

0906 or send email to kcin-

ansca-liftorg

The views stated in the NSCArsquos

Performance Training Journal

re those of the authors and

o not necessarily reflect the

positions of the NSCA

nscarsquos performance training journal bull wwwnsca-liftorg bull volume 9 issue 1

about thisPUBLICATION

NSCArsquos

Performance Trainin

Journal

Editorial Office

1885 Bob Johnson Drive

Colorado Springs Colorado 80906

Phone +1 719-632-6722

Editor

Keith Cinea MA CSCSD

NSCA-CPTD

email kcineansca-liftorg

Sponsorship Information

Richard Irwin

email rirwinnsca-liftorg

Editorial Review Panel

Scott Cheatham DPT OCS ATC

CSCS NSCA-CPT

Jay Dawes MS CSCSD

NSCA-CPTD FNSCA

Greg Frounfelter DPT ATC CSCS

Meredith Hale-Griffin MS CSCS

Michael Hartman PhD CSCS

Mark S Kovacs MEd CSCS

David Pollitt CSCSD

Matthew Rhea PhD CSCS

David Sandler MS CSCSD

Brian K Schilling PhD CSCS

Mark Stephenson ATC CSCSD

David J Szymanski PhD CSCS

Chad D Touchberry MS CSCS

Randall Walton CSCS

Joseph M Warpeha MA CSCSD

NSCA-CPTD



t

a b l e

o f

C O

N T

E N T S


departments

8 Warm-Ups Under the Microscope

Richard Scrivener MSc CSCS

This feature article explores the impor-

tance of warm ups prior to beginning a

workout session The article also offers

advice on how to structure a warm-up

based upon a specific workout and offers

descriptions for exercises that may be

used to properly prepare muscles for high-

levels of physical exertion

In-Season Training for the High

School Athlete

Allen Hedrick MA CSCSD FNSC

Take an in-depth look at in-season tra

for high school athletes This article d

cusses injury prevention training guid

lines and provides a sample program

the year-round high school athlete

conditioning fundamentals

FitnessFrontlines

G Gregory Haff PhD CSCSD FNSCA

The effects of beta-alanine when coupled

with a high-intensity interval training plans

are discussed Research that exam-

ines the effects and potential benefit of

combining resistance training with sprint

training is presented as well as the effects

of altitude training on endurance and

performance

In the Gym

The Push-Up The Ultimate

Foundational Movement

Kyle Brown CSCS

Push-ups are a part of most athletesrsquo

workout regimen This article delves into

the basics of a push-up and offers sug-

gestions to improve the results an athlete

receives from performing the exercise

Training Table

Acai Berry Indispensable

or Superflous

Debra Wein MS RD LDN CSSD

NSCA-CPTD

This article explores the effect Acai berry

has on athletic performance and debunks

the myths associated with the use of this

antioxidant supplement

Ounce Of Prevention

Achieveing Aerobic Fitness in

Untrained Individuals

Jason Brumitt MSPT SCS

ATCR CSCSD

Aerobic exercise is defined and expla

in this article which offers advice and

training goals to help individuals achie

improvements in cardiovascular fitnes

Mind Games

The Less Obvious Factor

Suzie Tuffey-Riewald PhD NSCA-C

This article dives into the aspect of me

stress and its effect on athletic perfor

mance Mental characteristics are offe

to help enhance an athletersquos performa

and identify skills that better develop

skills needed to succeed at a high lev

competition

18

4

6

21

23

25



G Gregory Haff PhD CSCS FNSCA

about theAUTHOR

G Gregory Haff is an

ssistant professor

n the Division of

Exercise Physiology at

he Medical School at

West Virginia University

n Morgantow n WV

He is a member of

he National Strength

nd Cond itioning

ssociationrsquos Board

f Directors He

s a Fellow of the

National Strength

nd Cond itioning

ssociation Dr

Haff received the

National Strength

nd Cond itioning

ssociationrsquos Young

nvestigator Award

n 2001

fi tnessfrontlines


Including Beta-AlanineSupplementation with a High-Intensity Interval TrainingPlan Magnifies Training

AdaptationsHigh-intensity interval training is a popular training in-

tervention which has been shown to increase maximal

aerobic power and improve high intensity exercise per-

formance Additionally this method of training has been

reported to also improve body composition muscle buff-

ering capacity and improve fat oxidation Recently beta-

alanine supplementation has been shown to improve per-

formance through a delaying of fatigue Theoretically the

combination of a beta-alanine supplementation regime

coupled with a high-intensity interval training plan may

result in signi1047297cantly greater physiological adaptations

In order to test this possibility researchers from the Uni-

versity of Oklahoma examined the effects of beta-alanine

supplementation and high-intensity interval training

across 42 days A total of thirty-six subjects were divided

into either a placebo or treatment group The treatment

group consumed 15g of beta-alanine plus 15g of dex-

trose powder while the placebo group consumed 165g

of dextrose powder four times per day for the 1047297rst 21 days

After the 1047297rst 21 days the subjects consumed the treat-

ment or placebo only two times per day Both groups

participated in a high-intensity interval training program

three days per week which consisted of 5 ndash 6 bouts of

high-intensity cycling undertaken at a 21 work to rest ra-

tio After the completion of the study it was determined

that after three weeks of supplementation there were

signi1047297cant improvements in maximal aerobic power time

to exhaustion and total work accomplished in both the

treatment and placebo groups After the second 3-week

period only the beta-alanine group expressed signi1047297cant

improvements in aerobic power time to exhaustion and

lean body mass These results appear to suggest that theinclusion of beta-alanine with a high-intensity interval

training plan results in greater training adaptations

Smith AE Walter AA Graef JL Kendall KL Moon JR

Lockwood CM Fukuda DH Beck TW Cramer TJ and

Stout JR Effects of beta-alanine supplementation and

high-intensity interval training on endurance performance

and body composition in men a double-blind trial Journal

of the International Society of Sports Nutrit ion 65 2009

Should Sprint Training Boutsbe Isolated from ResistanceTraining Sessions in order toMaximize Resistance Trainin

Induced AdaptationsWhen preparing athletes for competition it is likely

a combination of training methods will be empl

especially with team sports such as football baske

and soccer The combination of training method

been de1047297ned as concurrent training Concurrent tra

methods such as combining endurance training an

sistance training in close proximity does not optimiz

training outcomes of either modality Very little rese

has examined the molecular responses to combina

of resistance and sprint training Since the combinati

sprint and resistance training is generally considered

an integral part of the training process it can be ar

that it is important to understand the molecular respo

stimulated by this type of training Recently resear

from Australia examined the effects of combining

tance training and sprint training in order to deter

the compatibility of these types of training Two tra

interventions were employed The 1047297rst consisted of

sistance training bout consisting of eight sets of 1047297ve

etitions at 80 of 1-repetition maximum (1-RM) follo

by 10 sets of 6-second sprint intervals performed at

Nm torquekg on a cycle ergometer The second tra

intervention required the subjects to perform the s

intervals prior to the resistance training bout Musc

opsies were taken at rest 15 minutes after each bo

exercise and three hours after the completion of exe

to determine the cell signaling and mRNA response

results of the study suggested that repeated sprint

ing results in acute interference of markers of adapt

typically seen with resistance training Speci1047297cally s

training can stimulate acute suppression of the mole

processes associated with the maintenance of syntof muscle mass Additionally it was noted that thes

fects were magni1047297ed by sprint training-induced ma

of in1047298ammation regardless of the order of training b

Regardless of the training intervention order it ap

that the sprint training bout exerts the overriding exe

induced adaptive response Therefore it was recomm

ed that when designing the periodized training plan



fi tness frontlines


mportant to separate bouts of sprint and resistance training in order to

maximize the training adaptations of both modalities

offey VG Jemiolo B Edge J Garnham AP Trappe SW and Hawley JA Ef-

ect of consecutive repeated sprint and resistance exercise bouts on acute

daptive responses in human skeletal muscle Am J Physiol Regul Integr

Comp Physiol 297R1441 ndash 1451 2009

Does a Combination of SimulatedAltitude Training and Actual AltitudeExposure Result in Improvements inEndurance Performance

he concept of living at high altitude and training at lower altitudes has

een recommended by many coaches and sports scientists Few studies

ave examined the effects of regular training simulated altitude exposure

nd real altitude training on endurance performance Recently research-

rs from Australia examined the effects of an extended live-high train-low

LHTL) training method The research simulated altitude exposures com-

ined with periodic training camps performed at moderate altitude on

middle-distance running performance Seven elite distance runners were

ecruited for this study in which they spent 44plusmn7 nights for a total of 392

67hr at a simulated altitude of 2846 plusmn 32m This protocol required them

o spend 1047297ve nights a week or nine hours a night in a normobaric hypoxic

hamber with nitrogen enrichment and two nights per week at ambient

ltitude (600m) During this time period all training was performed at nor-

moxia (600m) Training consisted of 10 ndash 14 running sessions and 2 ndash 3 gym

essions per week Additionally the runners participated in four 7 ndash 10 day

raining camps at moderate altitude (1700 ndash 2200m) During these camps

nterval training sessions were performed three times per week at an alti-

ude of 1000m Races were monitored over three months with speci1047297c

aces completed 5 ndash 14 days after each training camp There was a 19 in-

rease in performance after the combination of the altitude interventions

s compared to pre-testing values Based upon these results the research-

rs suggested middle-distance runners can use a combination of simulat-

d and natural altitude exposure to stimulate performance enhancements

aunders PU Telford RD Pyne DD Gore CJ and Hahn AG Improvedace performance in elite middle-distance runners after cumulative altitude

xposure Int J Sp orts Physiol Perform 4134 ndash 138 2009

Strength Training to Failure Does notMaximize Performance GainsWhen working with combined training methods the potential for

ference between the training interventions can create a program

problem for both the coach and athlete It is likely that the residu

tigue developed by one training intervention can result in a reducti

the adaptive response to other training activities depending upon w

and how they are employed Recently researchers from Spain exam

the effects of a periodized combined resistance and endurance tra

program on rowing performance Speci1047297cally 43 trained rowers pa

pated in eight weeks of training in which 14 rowers were placed into a

exercise training to failure (4ETF) intervention which includes the b

press seated cable row lat pull down and power clean Fifteen ro

were placed into a four exercise not training to failure (4ENTF) pro

which also includes the bench press seated cable row lat pull down

power clean Six rowers performed a two exercise not to failure (2E

program with the bench press and seated cable row Eight rowers

placed in a control group that did no resistance training All subjects

formed the endurance training program Prior to and after eight wee

training each subject was assessed for maximal strength maximal p

output during a prone bench press pull average power output dur

20-minute all-out rowing test and 10 maximal stroke power output

group that performed 4ENTF experienced the greatest gains in

cular strength (+46) power output (+64) in the bench press w

compared to the 4ETF (strength = +21 power = -12) and the 2

(strength = +006 power = -006) Both the 2ENTF and 4ENTF gr

resulted in signi1047297cant increases in the 10 stroke maximal power o

(+36 and +5) and 20-minute all-out row test power output (+76

+9) when compared to the 4ETF training intervention Based upon t

results it is recommended that performing resistance training to fa

when combined with other training modalities will result in a reducti

performance gains Therefore when designing a periodized training

sets to failure should be avoided in favor of performing resistance tra

not to failure

Izquierdo-Gabarren M Gonzalez De Txabarri Exposito R Garcia-Palla

Sanchez-Medina L Saez De Villarreal E S and Izquierdo M Concurren

durance and strength training not to failure optimizes performance gMedicine amp Science in Sports amp Exercise (Published Ahead of Print)



Kyle Brown CSCS

about theAUTHOR

n the gym


Kyle Brown is a health

nd fi tness expert

whose p ortfolio

ncludes everything

rom leading

workshop s for Fortune

00 comp anies and

ublishing nutrition

rticles in top-ranked

fi tness journals to

raining celebrity

lientelemdashfrom pro

thletes to CEOs

o multiplatinum

ecording artists Kylersquos

nique approach to

ealth and fi tness

mph asizes nutrition

nd supplementation

s the foundation for

ptim al wellness After

laying water polo

or Indiana University

s well as in London

Kyle became involved

n bodybuilding and

fi tness for sport-

peci fi c training Kyle

s the creator and Chief

Operating Of fi cer for

FIT 365mdashComplete

Nutritional Shake

wwwfi t365com)

Probably the most universal 1047297tness movement regardless

of onersquos sport goals or gender is the push-up The term

push-up has actually been used since 1905 (1) Push-ups

have been used for building muscle all-around 1047297tness

upper-body 1047297tness testing as a measure of strength and

as a means of punishment Most people think that a push-

up is solely a chest movement Yet while the chest is al-

ways the primary mover a push-up can be modi1047297ed in a

variety of ways to achieve total body 1047297tness

The de1047297nition of the term push-up is ldquoan exercise in which

a person keeping a prone position with the hands palms

down under the shoulders the balls of the feet on the

ground and the back straight pushes the body up and

lets it down by an alternate straightening and bending

of the arms (1) Yet that is only the foundation of a push-

up A push-up is the most versatile movement in the gym

and can be modi1047297ed by changing the pace hand position

lower body involvement and more

The major caveat when performing a push-up of any

is to ensure you are not endangering your lower ba

your shoulders Ensure you maintain a solid core w

performing any type of push-up as well as monitor

range of motion at your shoulder joint as to not pu

much force on or impinge your shoulder A good ru

thumb is to not go any deeper than 90 degrees at

elbow This means if you have shorter arms your ches

end up closer to the 1047298oor and vice versa

Below is a sample conditioning push-up workout th

far from the traditional push-up

References

1 Random House Unabridged Dictionary Random Ho

(2006) ldquoPush-uprdquo Dictionarycom Retrieved July 6 2



Table 1

Movement Weight Sets Reps Notes

Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side

1 Lower your body into a push-up 2 As you press

up from the floor lean your bodyweight onto your

left hand and bring your right hand up from floor int

T-Position Your body should be lined from hand to

shoulder to the ground 3 Return back to push-up

position and repeat on the right side 4 Complete

another push-up and tuck your left knee ino your ch

and back into push-up position 5 Repeat with you

right knee then continue into the next repetition

Bosu Push-Up

into Burpee

into Bosu

Shoulder Press

Bosu Ball 2 15 1 Complete a push-up while holding a Bosu Ball (b

side down) 2 Jump your feet forward and press th

Bosu Ball overhead 3 Drop the Bosu down to the

floor (ball side down) and jump your feet backwards

into push-up position



in the gym


The Push-Up The Ultimate Foundational Moveme

Table 1 (con t inued)


Resistance

Ball Push-Up

nto Pike

Bodyweight 2 15 1 Line up in push-up position but with your top of the ball between your ankles and

thighs (The further down your legs are on the ball the mor difficult the movement)

2 Drop down into the push-up and as you press up flex your hips as you lift into

an inverted angle 3 Extend your hips as you drop back down into the next push-up

repetition

Speed

Spiderman

Push-Ups

Bodyweight 2 Maximum in

30 seconds

1 Line up in the push-up position 2 As you lower your body bring your right knee u

outside your body up to your right elbow 3 Repeat with your left knee



feature

about theAUTHOR


conditioning fundament

Richard Scrivener

urrently resides in

ondon UK w here

e wo rks as a Health

Fitness and Nutrition

ecturer for Premier

Training Internatio nal

Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach

nd holds the NSCArsquos

CSCS c redential He

reviously studied

t Brunel U niversity

aining an MSc in

High Performance

Physiology and HumanPerformance


Warm-Ups Under

the Microscope

The humble warm-up is an essential component of any

exercise regime whether it is a 20-minute light workout

or a more intense session lasting three hours However do

we really know how to optimally prepare our bodies for

exercise This article attempts to answer that very ques-

tion By investing some time in preparing the body and

mind for what is to come yoursquoll gain the tools to maximize

your performance and of course your training outcomes

During my time as a health and 1047297tness professional work-

ing with a variety of individuals from elite-level world

cup winning athletes to sedentary out-of-shape folk the

workouts each and every one of them have completed all

began with the same approachmdashthe warm-up Of course

they would not all be expected to prepare for physical

activity in the same way so I follow the rule of SAID (Spe-

ci1047297c Adaptations to Imposed Demands) In a nutshell this

means I have tailored all of my clientrsquos warm-ups to be

speci1047297c to a) their level of conditioning and 1047297tness and

b) the main workout they will complete So in this respect

you want to plan the warm-up after planning your main

session because how can you prepare if you donrsquot know

what yoursquore preparing for

An important 1047297rst question to address is of course the

purpose of the warm-up This can be answered from two

perspectives physiologically (changes inside the body)

and psychologically (thought processes) As we explore

how to build the optimal warm-up below wersquoll see how

the physiological and psychological preparation unfolds

Some thought should precede the main body of yourworkout (which energy systems to challenge what ex-

ercises to include how many sets and reps to use etc)

the warm-up too should be structured and considered It

neednrsquot take up too much of your total workout time (see

Table 1) and of course each warm-up will vary in its con-

tent and exact timings depending on the main session to

follow By following the proposed warm-up structure be-

low you will optimally prepare your body and mind and

allow for a great workout to be achieved

Warm-up stage 1 MobilizatioDuration 1 ndash5 minutesImagine yoursquove been at work all day and have jus

hopped into your car and driven to the gym or park

plan to do some weight training and running Upo

riving at the gym how do you feel I would expec

answer would be stiff sluggish and a little tight My

question is do you feel it appropriate to jump str

onto the treadmill or rowing machine to begin war

up I would argue no Jogging immediately for exam

would require you to ldquoopen uprdquo at various joints a

the body causing muscles to stretch and contract J

would begin to absorb forces as you land and im

upon the running machine or ground somewhere i

region of 2 ndash 3 times the runnerrsquos body weight (7)

is quite a lot of stress for the body to contend with

solution to this would be to have my clients and ath

ldquowarm up for the warm-uprdquo By this I mean mobiliza

which is the measure of combating that previously n

joint stiffness and muscle tightness Mobilization ex

es would consist of gently and progressively moving

major joint in the body through their available ran

movement as shown in Table 2

Completing each of these for a mere 5 ndash 10 second

movement will serve to gently increase the temper

of all the soft tissues in the body such as muscles

dons ligaments and fascia (9) Furthermore you b

to improve your proprioception a term used to des

joint position and awareness (2) If you are going

lifting weights competing in a particular sport or sitaking a gentle jog knowing how to control your

movements and being able to react to any disturba

to balance is critical for optimal performance and re

ing the risk of injury (7)


httpslidepdfcomreaderfullperfromace-journal 925nscarsquos performance training journal bull wwwnsca-liftorg bull volume 9 issue 1

Warm-Ups Under the Microscop

Warm-Up Stage 2Pulse-RaiseDuration 3 ndash 10 minutes

ou are now ready to move on to what most

eople would probably consider a traditional

warm-up This involves attempting to switch on

our bodyrsquos physiological and energy producing

ystems and it makes sense to do this before

ou begin your main session rather than at the

eginning To achieve intensity conducive to an

ppropriate pulse raise you could monitor your

eart rate however an additional tool named the

PE scale (Rating of Perceived Exertion) serves as

useful guide and correlates to aerobic exercise

ntensity (3) (see Table 3) A value of 12 ndash13 on

he RPE scale is deemed an appropriate intensity

o aim for What might help to guide your efforts

ere is to speak to the person next to you If you

an just about hold a conversation then yoursquore

robably working at the correct level of exertion

or your pulse-raise

slight caveat with this part of your warm-up

elates to the earlier discussion of speci1047297city If

our main workout is going to be a high inten-

tyanaerobic-based session you should 1047297nish

he pulse-raise at an intensity that just about

matches the intended intensity of your main

ession For example it would not make sense

o take a gentle stroll and then move onto re-

eated sprint exercises the body would not be

dequately prepared for this Table 4 provides

ome suggestions on suitable pulse raise modal-

ies and if you follow Figure 1 when conducting

his part of your warm-up you wonrsquot go wrong

outlines how you should develop and progress

our exertion levels

n addition to the aforementioned physiologicalene1047297ts the pulse-raise also serves to increase

ody temperature and thus the elasticity of the

oft tissues This is important for one obvious

eason the prevention of injury If a muscle and

endon can elongate when subjected to loading

wonrsquot snap plus it will store and release energy

ack to the exerciser making the workout more

nergy effi cient (4) Increased body temperature

erves other functions too it increases the diam-

eter of the blood vessels (vasodilation) carrying

oxygen rich blood and also speeds the rate at

which the brain instructs muscles to work (ner-

vous impulses) This allows your movements to

be more precise particularly important if you

have a very dynamic main session planned (6)

During the pulse-raise you should also have time

to tune your thoughts in to the main session

so you can begin to mentally rehearse some of

the anticipated movements or consider how it

would feel to achieve any goals you have set for

yourself in this workout

Warm-Up Stage 3Dynamic Stretch andMovement-Based

FlexibilityDuration 2 ndash 10 minutes The purpose of this stage of your warm-up is

to actively stretch your muscles and take them

to the lengths they will experience in the main

session The emphasis here is on ldquoactiverdquo or ldquody-

namicrdquo stretching where you are continuously

moving Commonly you see many individuals

holding various stretch poses for several sec-

onds known as ldquostaticrdquo stretching Current think-

ing now suggests this may not be as appropriate

in preparing for exercise as once thought and

although many health and 1047297tness authorities

still promote static stretching as part of a warm-

up you may actually be harming your potential

for optimal performance in the main session to

come (1) Some evidence suggests that static

stretching prior to athletic performance does

not reduce the risk of injury either and may ac-

tually reduce power output and therefore per-

formance (10 13) Also consider the quadriceps

thigh stretch shown below in Figure 2 Holdingnumerous stretches like this for several seconds

each will not only use up much of your valuable

workout time but as you are remaining station-

ary for a prolonged period all of those desirable

physiological changes such as increased body

temperature will begin to subside However that

is not to say static stretching does not have a

place in our warm-ups as they can be very useful

within a correctional exercise session to reduce

the tension in hypertonic or overactive mu

that might otherwise impair performance

Rhythmical or active movements that take

the major joints through a full range of m

ment are initiated by the nervous system

approach will actually assist with the ldquorehe

effectrdquo of the various movements to com

deed some experts suggest activating the

vous system is the most important part o

warm-up (5) For example the combin

stretch shown below called a ldquosquat and sw

will prepare you for all squat-type movem

and all exercises where the arms are in an

head position To take this concept slightly

ther we are effectively ldquodownloadingrdquo the

rect movements to be used Just like a comp

we have several patterns of movement tha

store and use as required known as ldquogenera

motor programsrdquo (11) Again just like a

puter when you 1047297rst open a program it ta

few seconds to download your document

you have done this once and the main pro

is open subsequent documents can be op

more quickly The same applies with our m

ments Having downloaded the primary m

ment patterns available to us we can mor

fectively utilize these once the main sessi

under way Therefore try including the dyn

stretch moves from Table 5 in your next tra

session to download all of the movement

terns you require Complete 5 ndash 10 repet

of each

Having the con1047297dence that your body has

experienced all the movements it will enco

should instil the belief that you can push

self to perform at the planned intensities

out holding back or risking injury

Warm-Up Stage 4Movement PracticeDuration 2 ndash 10 minutes

The 1047297nal phase of your warm-up should

sist of the same movements to be perform

your workout but completed at a slightly l

intensity and velocity This strategy not on


httpslidepdfcomreaderfullperfromace-journal 1025nscarsquos performance training journal bull wwwnsca-liftorg bull volume 9 issue 1 1


ures you have fully downloaded the necessary

motor-programs as discussed but also allows

our nervous system to coordinate all of the

muscles that will work in a given exercise (syn-

hronisation) Smooth and coordinated move-

ments rely upon the correct muscles working at

he correct times in the correct sequence and

with the correct amount of force and velocity

it has not become clear already our bodies

move in many directions or ldquoplanes of move-

mentrdquo Therefore we need to be prepared for

his For example if you plan to perform the ex-

rcises shown in Table 6 within your workout

ou should actually warm up by completing 5 ndash

0 repetitions of each movement as shown This

will confer a further psychological advantage in

ocusing your attention on the exercise to come

nd allowing rehearsal of the desired technique

12) These could be performed in a circuit at the

eginning of the main session or before each

articular exercise When it comes to adding any

dditional weights or performing these exer-

ises at speed you will have improved levels of

muscular control balance and force production

With this is mind yoursquoll be assured that you have

iven yourself every opportunity to perform at

our best whether you are a competitive athlete

r a new gym member

o there you have it your guide to the optimal

warm-up Use this step-by-step plan in prepara-

on for all of your workouts Adjust it as you feel

uitable For example if you are short on time

ecrease the number of repetitions you per-

orm in your mobility and dynamic stretching or

rop one or two of the preparatory movements

Once you get con1047297dent with this structure be

nventive and come up with your own mobility

xercises and dynamic stretches By having anppreciation that if the body can move there it

an be trained there too optimizing your prepa-

ation to match the speci1047297city of these move-

ments should be encouraged Sometimes the

moves presented may raise a few eyebrows but

e con1047297dent in the fact that what you are doing

as all the physiological and psychological ben-

1047297ts discussed

References1 American College of Sports Medicine ACSMrsquos

guidelines for exercise testing and prescription

(6th ed) Philadelphia Lippincott Williams amp

Wilkins 2000

2 Baechle TR and Earle RW Essentials of

strength training and conditioning (2nd ed)

Champaign Il Human Kinetics 2000

3 Chen M Fan X and Moe S Criterion-related

validity of the Borg ratings of perceived exertion

scale in healthy individuals a meta-analysis

Journal of Sport Sciences 20(11)873 ndash 899

2002

4 Fletcher I and Jones B The effect of different

warm-up stretch protocols on 20 meter sprint

performance in trained rugby union players

Journal of Strength and C onditioning Research

18(4)885 ndash 888 2004

5 Gambetta V Athletic development-the art

and science of functional sports conditioning


6 Hedrick A Physiological responses to warm-

up Strength and Cond itioning Journal 14(5)25

ndash 27

7 Myer G Ford K and Hewett T Rationale and

clinical techniques for anterior cruciate ligament

injury prevention among female athletes Journal

of Ath letic Training 39(4)352 ndash 364 2004

8 Nilsson J and Thorstensson A Ground

reaction forces at different speeds of human

walking and running Acta Physiologica

Scandinavica 136(2)217 ndash 27 1989

9 Safran M Garrett W Seaber A Glisson R

Ribbeck B The role of warm-up in muscular

injury prevention The American Journal of S

Medic ine 16(2)123 ndash 129 1988

10 Samuel M Holcomb W Guadagnoli M

Rubley M and Wallmann H Acute effects of

static and ballistic stretching on measures o

strength and power The Journal of Strength

and Co nditioning Research 22(5)1422 ndash 14

2008

11 Schmidt R and Lee D Motor Control an

Learning a Behavioral Emphasis (4th ed)


12 Sweet S and Hagerman P Warm-up or n

warm-up Strength and Conditioning Journa

23(6)36 2001

13 Thacker S Gilchrist J Stroup D and Kim

JR C The impact of stretching on sports inju

risk A systematic review of the literature

Med icine in Science and Sports and Exercis

36(3)371 ndash 378 2004




Table 1 Structuring your workout The center column suggests an approp riate length of time to dedicate to each comp onent

based up on a regular 1-hour session The far right column makes a suggestion for the amount of time th at could b e spent on each

com pon ent which w ould acco unt for a very short session of 20 minutes up to a longer session of 3 hours

Workout Component Time Dedicated Potential Time Dedicated

Warm-Up 10 min 4 ndash 30 min

Main Session 40 min 12 ndash 120 min

Cool Down 10 min 4 ndash30 min

Table 2 Mobilization Exercises (Top Down Approach)

Mobility Exercise Demo

bull Neck

a lateral flexion

b rotation left and right

See figures 1 a and 1 b

bull Shoulder rolls

Forwards

Backwards

Move shoulders in a circular shrug motion with arms relaxed by sides

bull Arm Curls Swing arms lightly by sides making an exaggerated bicep curl-like movement

bull Wrist Circles

Forwards

Backwards

With arms held out in front make circular movments

bull Alternating Arm Swings See figure 2

bull Chest Hugs Stand tall and wrap arms around body with a hugging motion Reverse and lightly swing

arms out and away from the body

bull Arm Circles

Forwards

Backwards

Keeping the arms straight make circular movements coming close to the side of the he

bull Spine Rotations Tai Chi Slaps See figure 3

bull Groin Circles

In ndash Ou t

Ou t ndash In

Stand tall and lift knee towards chest whilst moving the leg away or towards the body in

circular movement

bull Knee Raises

a up and dow n

b cross body

See figures 4a and 4b

bull Heel Kicks Lift the heel of one leg towards the buttock on the same side alternating legs

bull Ankle Drives Position one foot forward slightly of the other keeping the involved side on the ground

Gently flex the knee whilst pushing it foward on the toes Move the knee back to the sta

position and repeat continuously




Table 3 15-point RPE Scale

Associated Value Approximate Effort Given Associated Likely Feelings

6 20 Complete Rest

7 30 Very very light

8 40

9 50 Very light easy to sustain

10 55

11 60 Fairly light reasonably comfortable

breathing slightly deeper and quicker

12 65

13 70 Somewhat hard steady pace sweatin

difficult to talk continuously

14 75

15 80 Hard rapid breathing very warm profu

sweating

16 85

17 90 Very hard pounding heart rate deep fa

breathing

18 95

19 100 Very very hard struggling to keep goin

every muscle is screaming

20 Exhaustion

Table 4 Appropriate Pulse-Raise Modalities

Gym Equipment Pulse-Raise Options Bodyweight Only Pulse-Raise Options

Treadmill In-place jogging

Stationary Cycle Shadow-boxing

X-Trainer Elliptical Trainer Skipping

Stepper In-place medley star jumps ndash spotty dogs ndash squat thrusts ndash hig

knees jogging ndash stair climbers

Rower




Table 5 Suggested dynamic stretches appropriate to any training session and muscles involved

Dynamic Stretch

Mu sc les Targeted

Demo

bull Open arms (varied angles)

Pectorals anterior deltoids bic eps

Stand tall and swing the arms open away from the body changing the angle of the

direction of movement randomly

bull Alternating arm swings + reach

Latissimus do rsi triceps

See figure 6

bull Long arm rotations + pivot

All spinal core muscles

Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up

momentum Be sure to pivot on both feet in the direction of the swinging arms

bull Posterior step and reach

Hip flexors abdom inals

See figure 7

bull Squat and swing

Quadriceps hamstrings glutes

latissimus d orsi

Perform a body weight squat movement whilst swinging the arms backwards As you

stand tall allow the arms to swing upwards in front of you and to the side of the head

bull Lose leg swingsQuadriceps hip flexors hamstrings

Stand tall and lift one foot off the ground Keeping the leg relatively straight swing the lforwards in front of the body and backwards behind the body keeping the pelvis steady

bull Lateral lunge and rotate

Adductors c ore muscles

See figure 8

bull Step and reach

Hamstrings glutes back musc les

Take a step forward off the lead leg keeping it relatively straight treach down with both

arms towards the lead foot Maintain a neutralflat back position with the eyes looking

downwards then step back and stand tall

bull Split feet woodchop

Core muscles latissimus dorsi triceps

See figure 9

Table 6 Suggested preparation movements with sample main workout exercises in mind

Main Workout Exercises Warm-Up Movement Preparation

bull Kettlebell front squat ndash 3 x 15 reps See figures 10a and 10b

bull Shoulder press and rotate ndash 3 x 12 12 reps See figures 11a and 11b

bull Split-stance single-arm row ndash 3 x 12 12 reps See figures 12a and 12b

bull Transverse plane lunge ndash 3 x 12 12 See figures 13a and 13b

bull Cable push with rotate ndash 2 x 12 12 See figures 14a and 14b




igure 1a Lateral Flexion Figure 1b Rotation left and right Figure 2 Alternating arm swings

gure 3 Spine rotations Tai Chi slaps Figure 4a Knee Raises Up and Down Figure 4b Knee Raises Cross Body




igure 5 The static standing quadricep stretch Figure 6 Alternating arm swings and reach Figure 7 Posterior step and reach

igure 8 Lateral lunge and rotate Figure 9 Split feet woodchop Figure 10a Kettlebell front squat prep



Warm-Ups Under the Micrscop

igure 10b Kettlebell front squat exercise Figure 11a Shoulder press and rotate prep Figure 11b Shoulder press and rotate exercise

igure 12a Split-stance single-arm row prep Figure 12b Split-stance single-arm row exercise Figure 13a Transverse plane lunge prep




igure 13b Transverse plane lunge exercise Figure 14a Cable push with rotate prep Figure 14b Cable push with rotate exercise



feature

about theAUTHOR

nscarsquos performance training journal bull wwwnsca-liftorg bull volume 9 issue 1 1


llen Hedrick was

amed the fi rst ever

Head Strength and

Conditioning Coach

t Colorado State

Universit y ndash Pueb lo

n September 2009

Hedrick is a graduate

f California State

Universit y ndash Chic o (BA )

nd California State

Universit y ndash Fresno

MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado

prings CO for threeears then became the

ssistant Strength and

Conditioning Coach

t the United States

ir Force Academy

efore being named

he Head Strength and

Conditioning Coach

position he held for

ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually

ransitioned into the

Education Coordinator

osition Hedrick held

hat position until

moving into his current

o sition at CSU ndash

Pueblo

Allen Hedrick MA CSCSD FNSCA

In-Season Training for the

High School Athlete

In-season training is important for most if not all athletes

at all levels However this is especially true for high school

athletes because most high school athletes participate in

multiple sports As a result many high school athletes are

considered in in-season for a majority of the school year

In this situation if in-season training is not performed

the only time left for strength training is the off-season or

when school is out

High School AthletesCan Significantly IncreaseStrength Levels There is a signi1047297cant amount of evidence to indicate

that high school-aged athletes can signi1047297cantly increase

strength levels beyond what would occur naturally as a

result of growth and maturation as long as training is of

suffi cient intensity volume and duration (1) Indeed it is

common to see strength gains of approximately 30 in

youth training programs that last 8 ndash 20 weeks in duration

(1) This is important for two reasons The 1047297rst reason is

that multiple studies have shown that resistance training

can have a positive effect on athletic performance (1 4)

This positive effect on per formance is mainly the result of

increases in lean body mass decreased fat content im-

proved maximal force and power production The second

bene1047297t of resistance training for athletes is injury preven-

tion Because of this in recent years strength training has

become a part of most high schoolrsquos athletic programs (4)

Safety of Resistance Training

Among AdolescentsCurrent research from resistance training studies shows

a low risk of injury in adolescents who follow appropri-

ate training guidelines Most published reports have not

reported any serious injuries as a result of resistance train-

ing (1) Of course resistance training carries some risk of

injury however this risk is no greater than many other

sports and recreational activities in which adolescents

participate (1)

It is important to note that there is an increased ri

injury to adolescents who use exercise equipme

home Adolescents are more likely to be injured u

home exercise equipment than older age groups bec

of unsafe behavior equipment malfunction and la

supervision (1)

Increased Injury Ratein Youth Sports The decrease in injuries among athletes who partic

in strength training programs is important becaus

number of youth injured while participating in sport

increased (3) At least a part of this increased injury

can be attributed to the fact that many youth are il

pared or improperly trained to handle the rigors of s

participation (1) Gamble is in agreement suggesting

young people are often not physically prepared fo

demands of youth sports because of sedentary lifes

(3) Approximately one-third of young athletes who

ticipate in organized sports in the United States su

injuries that require medical attention (3) This is unf

nate because sports-related injuries are one reason y

athletes elect to stop participating in sports

Detraining DefinedUnfortunately the physiological adaptations that o

as a result of training are reversible as a result of det

ing Detraining can be de1047297ned as the loss of physio

cal adaptations and athletic performance when tra

is reduced or stopped completely (2 5) Knowledg

detraining is important because it gives understanas to what can be expected when training is reduce

stopped Further as noted by Fleck an understandi

the detraining process assists the strength and cond

ing specialists in designing in-season programs tha

slow or stop the loss of endurance and strength gain

the off-season and preseason conditioning program



In-Season Training for the High School Athlet

he effects of detraining on endurance and

trength occur quite rapidly For example en-

urance athletes show a decrease in sub maxi-

mal run time to exhaustion by as much as 25

fter only 15 days of inactivity Within eight

weeks of inactivity VO2 max returned to the un-

rained state (2) While decreases in strength as

result of detraining have been less studied it is

ecognized that strength will also decrease once

raining is stopped and this is an important

onsideration when designing and in-season

raining program (1 2) Studies have shown that

ecreases in strength will be demonstrated as

uickly as two weeks following detraining and

hat the higher the training status of the athlete

he quicker the decreases in strength will be

emonstrated (2)

n-Season TrainingGuidelines

o this point it has been established that high

chool-aged athletes can increase strength lev-

ls and that these increases in strength can have

positive effect on performance while reducing

he opportunity for injury Further high school-

ged athletes can safely participate in resistance

raining programs especially if such training oc-

urs in a professional or educational setting with

uali1047297ed supervision As a result it can be rec-

mmended that high school athletes participate

n in-season resistance training though as noted

y Schneider there is little information to date

n the detraining process during an ongoing

ompetitive sport season especially for multi-

omponent sports such as football (5 6)

n terms of resistance training frequency the

ecommendation is 2 ndash 3 times per week on

onconsecutive days for adolescents (1) Evi-ence suggests a frequency of one day per

week of resistance training is less than optimal

or improving muscular strength in youth How-

ver training once per week may be effective in

maintaining strength at least for a short period

f time The general recommendation is a train-

ng frequency of 2 ndash 3 times per week on non-

onsecutive days because this arrangement will

llow for adequate recovery between training

essions (1)

Also important in addition to training frequency

is the volume and intensity of training Volume

refers to the total amount of work performed

while intensity refers to the amount of resistance

used in an exercise A common training strategy

in sports is the reduction in training volume and

a concomitant increase in training intensity prior

to the competitive phase (7) While both factors

are important intensity of training is one of the

most important components in a resistance

training program However it is critical that ex-

ercise technique be emphasized over training in-

tensity so the athlete 1047297rst learns how to perform

the exercise correctly (1)

Evidence was gathered for the effectiveness of

maintaining strength in-season when training

twice per week when a study was done using col-

lege football players who were training twice per

week for 14 weeksmdashthey showed no decrements

in 1-RM strength Thus it appears that train-

ing twice per week is effective at maintaining

strength in conditioned athletes To accomplish

this the intensity of strength training must be

maintained when the frequency is reduced (2)

Example Training ProgramMuriasits and Langley suggest implementing an

in-season training program consisting of train-

ing twice per week with each session being

about 45 minutes in duration (4) The primary

goals of the in-season training program are to

maintain maximal strength and to continue to

convert maximal strength to power and high

speed force production (4) The authors recom-

mend using a nonlinear periodization model al-

ternating high and low resistance training days

because this approach is ideal for maintaining

performance during a long competition periodwithout peaking for a speci1047297c contest

Athletes are encouraged to move the weig

fast as possible even when using heavy l

in order to increase power production bec

research demonstrates the value of this tra

method improves power production Mo

the load as fast as possible while mainta

exercise technique will allow high load stre

training and enhance power output (4)

In terms of exercise selection the priority

multi-joint movements with a special emp

on Olympic-style lifts Exercises are varied

training day for both physiological and psy

logical bene1047297ts (4) For example altern

between back squat and front squats re

different muscle 1047297bers within the leg and

extensors and also provides the opportun

avoid the monotony of performing the

exercise repeatedly An example of an in-se

workout for a power athlete is provided b

(Table 1)




References

Faigenbaum AD Kramer WJ Blimkie CJR Jef-

reys I Micheli L Nitka M and Rowland TR Youth

esistance training Updated position statement

aper from the National Strength and Condi-

oning Association J o f Strength and Cond Res

3(S5)S60 ndash S79 2009

Fleck SJ Detraining Its effects on endurance

nd strength Strength and Cond J 16(1) 22 ndash 28

994

Gamble P Approaching physical preparation

or youth team-sport players Strength and Cond

30(1)29 ndash 42 2008

Muriasits Z and Langley J In-season resistance

raining for high school football Strength and

Cond J 24(4)65 ndash 68 2002

Santos EJAM and Janeria MAAS Effect of re-

uced training and detraining on upper and

ower body explosive strength in adolescent

male basketball players J of Strength and Cond

es 23(6)1737 ndash 1744 2009

Schneider V Arnold B Martin K Bell D androker P Detraining effects in football players

uring the competitive season J of Strength and

Cond Res 12(1)42 ndash 45 1998

Terzis G Strataros G Manta P and Georgiadis

Throwing performance after resistance train-

ng and detraining J of Strength and Cond Res

2(4)1198 ndash 1204 2008

Table 1 In Season Example of Two Day Per Week In-Season Resistance Training Program

Heavy day ndash 3 sets of 5 at 5RM 2 minutes rest unless otherwisenoted Attempt to lift the load as quickly as possible

Speed day ndash 3 sets of 3 at 3RM unless otherwise noted 3 minutesrest attempting to move the load as quickly as possible

Monday Wednesday

Clean Hang power snatch

Back squat Jump squats60 1RMDumbbell press crunch 3x10 Medicine ball twisting throw 3x10 (total)

Romanian dead lift 3x8 Good morning 3x8

Bench press Standing bench press50 1RM of bench press

Earn 05 CEUs

The NSCA offers CEU quali1047297ed online

quizzes on select Strength and Conditioning

Journal articles Look for the logo above

articles in each issue then go online to testyour knowledge and earn NSCA CEUs

Offered exclusively online at

wwwnsca-ccorgceusquizzeshtm



Debra Wein MS RD LDN CSSD NSCA-CPTD

about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-

CPT is a recognizedxpert on health

nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading

rovider of wo rksite

wellness programs In

ddition Debra is the

resident and founder

f partner company

ensible Nutrition Inc

wwwsensiblenutrition

om ) a consulting fi rm

f RDrsquos and p ersonal

rainers established

n 1994 that provides

utrition and w ellness

ervices to individuals

Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts

nd free weekly email

ew sletter are available

nline at www

ensiblenutritioncom


or SuperfluousWhile many especially within the sports and 1047297tness com-

munity claim that athletes require antioxidant supple-

mentation to maximize performance and maintain health

this claim is still controversial

The argument for antioxidant supplementation in sports

is that physical activity promotes free radical production

which may cause oxidative damage and other diseases

(5) However research also indicates that with training

the bodyrsquos antioxidant capacity is enhanced to meet that

increased need (2)

Some of the most recent claims are for Acai berry Acai

(pronounced a-sigh-EE) comes in a number of forms in-

cluding juice pulp powder and capsule form The berry

has been touted as an antioxidant anti-in1047298ammatory and

antibacterial The fruit is said to contain Omega-3 and

Omega-6 fatty acids which are essential to human health

(1)

One website that sells acai claims to help athletes in par-

ticular ldquoacai is not only highly energizing it provides in-

credible stamina and a host of other health bene1047297ts So if

you are an athlete who is looking for that little extra boost

and a competitive edge look no furtherrdquo (4)

Unfortunately these claims are far from proven and there

is much debate about acai berry and juice According to

The Center for Science in the Public Interest (CSPI) ldquotherersquos

no evidence whatsoever to suggest that acai pills will help

shed pounds 1047298atten tummies cleanse colon enhance

sexual desire or perform any of the other commonly ad-vertised functionsrdquo(1)

What does the research sayIn a recent double-blinded placebo-controlled stu

young men researchers found that giving the an

dants vitamins C and E to individuals with no prior vit

de1047297ciencies has no effect on physical adaptations to s

uous endurance training so antioxidant supplement

may be unnecessary in the 1047297rst place (6)

Research on acai juice itself is mixed according to

mark researchers In a recent study antioxidant pot

ability to inhibit LDL oxidation and total polyphenol

tent were consistent in classifying the antioxidant cap

of the polyphenol-rich beverages in the following o

Pomegranate juice red wine Concord grape juice

berry juice black cherry juice acai juice cranberry

orange juice iced tea beverages apple juice (3) The

berry fared a lot lower on the spectrum than the web

and promoters would have you believe

Bottom line Since antioxidant supplements may no

necessary for athletes in the 1047297rst place and the am

of actual fruit in the juice may be negligible it seem

the smartest recommendation to date is to enhance

performance and maximize your antioxidant intake b

hering to the guidelines from the Dietary Guideline

Americans and choose two cups of fruits and 2frac12 cu

vegetables daily



training table


Acai Berry Indispensable or Superfluou

References CNNHealth (nd) Group Challenges Acai Berry Weight-Loss Claims

etrieved January 10 2010 httpwwwcnncom2009HEALTH0323

caiberriesscamindexhtml

Dunford M Sports Nutrition A Practice Manual for Professionals Fourth

dition Chicago The American Dietetic Association 2006

Seeram NP Aviram M Zhang Y Henning SM Feng L Dreher M Heber

D Comparison of antioxidant potency of commonly consumed polyphenol-

ch beverages in the United States J Agric Food Chem 56(4)1415 ndash

422 2008

4 Synflex America Inc (nd) Acai for athletes Retrieved January 15 2

from httpwwwviva-acaicomacai-athletesphp

5 Williams SL Strobel NA Lexis LA and Coombes JS Antioxidant req

ments of endurance athletes Implications for health Nutrition Rev

64(3) 93 ndash 108 2006

6 Yfanti C Akerstroumlm T Nielsen S Nielsen AR Mounier R Mortensen

Lykkesfeldt J Rose AJ Fischer CP and Pedersen BK Antioxidant su

mentation does not alter endurance training adaptation Med Sci S

Exerc [Epub ahead of print]Dec 14 2009

33rd National Conference amp ExhibitionJuly 14 ndash17 2010 Walt Disney World Swan and Dolphin Resort Orlando FL

800-815-6826 bull wwwnsca-liftorgNatCon2010

C E U s

N S CA 2 0

NA TA 2 0



Jason Brumitt MSPT SCS ATCR CSCSD

about theAUTHOR

ounce of prevention


ason Brumitt is an

nstructor of physical

herapy at Paci fi c

University in Hillsboro

Oregon He is a

oard certi fi ed sports

hysical therapist an

thletic t rainer and a

erti fi ed strength and

ond itioning specialist

with distinction He

may be reached at

b rumit t7 2hotmail

om

The 1047297rst few months of each New Year 1047297nds a host of un-

trained individuals looking to start a 1047297tness program For

many the goal is to lose weight and improve their general

1047297tness For ldquoathletesrdquo the end of the winter months means

it is time to ramp up (or start) their training for spring

sports (ie 1047297eld sports soccer tennis etc) To meet their

1047297tness and athletic goals both groups will need to initiate

an aerobic training program

What is Aerobic ExerciseAerobic exercise is the performance of moderate (or high-

er) intensity exercise for an extended period of time For

the 1047297tness client improving aerobic 1047297tness will have posi-

tive effects on hisher cardiovascular and pulmonary sys-

tems For an athlete improving cardiovascular 1047297tness will

increase onersquos endurance allowing for prolonged training

prior to the onset of fatigue

Aerobic Exercise Prescriptionfor the Untrained Individual The Centers for Disease Control and Prevention (CDC)

have published physical activity guidelines that should

serve as baseline training goals for most individuals (1)

Table 1 presents a summary of baseline training goals for

adults and older adults

Examples of activities that would be considered ldquomoder-

ate-intensityrdquo include swimming brisk walking or bicy-

cling (2) Examples of ldquovigorous-intensityrdquo exercise include

jogging and intense bicycling (2)

To improve aerobic 1047297tness an individual should att

to achieve a sustained heart rate for a prolonged peri

time In general performing activity at 70 of onersquos

mum heart rate (220 ndash individuals age = max heart

will allow for improvements in cardiovascular 1047297tness

table 2) (1 3) An athlete may be able to train at a h

percentage of onersquos maximum heart rate (asymp 90) (3)

ConclusionAn aerobic exercise program should be gradually

gressed A certi1047297ed strength and conditioning spec

(CSCS) will be able to appropriately test onersquos baselin

ness level and develop a safe and effective cardiovas

1047297tness routine

References1 Centers for Disease Control and Prevention Physic

tivity Available at httpwwwcdcgovphysicalact

indexhtml Accessed January 9 2010

2 Haskell WL Lee IM Pate RR Powell KE Blair SN Fra

BA Macera CA Heath GW Thompson PD Bauman A

ical activity and public health updated recommenda

for adults from the American College of Sports Med

and the American Heart Association Med Sci Sports E

39(8)1423 ndash 1434 2007

3 American College of Sports Medicine ACSMrsquos G

lines for Exercise Testing and Prescription 7th ed P

delphia PA Lippincott Williams amp Wilkins 2006





Achieving Aerobic Fitness in Untrained Individuaounce of prevention

Table 1 Summary of Aerobic Baseline Training Goals for Adults and Older Adults

Training Intensity Adults bull 18 ndash 64 years old Older Adults bull 65 years or older

If one performs moderate-intensity exercise Perform at least 2 frac12 hours of exercise perweek

Perform at least 2 frac12 hours of exercise perweek

If one performs vigorous-intensity exercise Perform at least 2 frac12 hours of exercise perweek


If one performs both moderate and vigorous-intensity exercise

ldquoAn equivalent mixrdquo of each type of activitiesCDC states that 1 minute of vigorousexercise asymp 2 minutes of moderate exercise

ldquoAn equivalent mixrdquo of each type of activitCDC states that 1 minute of vigorousexercise asymp 2 minutes of moderate exercise

Table 2 Heart Rate Training Goals Based on Exercise Intensity (1)

Moderate-intensity exercise is generally performed at 50 to 70 of onersquos maximum heart rateVigorous-intensity exercise is generally performed at 70 to 85 of onersquos maximum heart rate

2010 PERSONAL TRAINERS CONFERENCEMarch 7 ndash 8 2010 bull Ballyrsquos Hotel bull Las Vegas NV bull wwwnsca-liftorgPTCon2010

C E U s N S C A 1

6 N AT A 16



Suzie Tuffey Riewald PhD NSCA-CPT

about theAUTHOR

uzie Tuffey Riewald

eceived her deg rees

n Sport Psychology

Exercise Science from

he University of North

Carolina mdashGreensboro

he has worked for

USA Sw imming as the

port Psychology and

port Sc ience Director

nd most recently

s the Associate

Director of Coaching

with the USOC where

he worked with

arious sport national

overning bodies

NGBs) to develop

nd enhance coaching

ducation and t raining

uzie currently works

s a sport psycho logy

onsultant t o several

NGBs

mindgames


ldquoI always stress condition with my basketball players I

donrsquot mean physical condition only You cannot attain and

maintain physical condition unless you are morally and

mentally conditionedrdquo

mdashJohn Wooden college basketball coach

If you are like many Americans you will be tuned in to the

2010 Winter Olympic and Paralympic Games in the months

of February and March It is amazing to watchmdashwith much

awe and respectmdashas these elite athletes sled ski jump

and skate with speed precision and grace In observ-

ing these Olympians and Paralympians (as well as other

elite-level athletes) their physical and technical prowess

is glaringly evident The speed and agility of speedskat-

ers and downhill skiers the strength and technical skills

of bobsled and luge athletes the technical pro1047297ciency of

snowboarders and the endurance and technical precision

of 1047297gure skaters is apparent to all who observe their per-

formances Knowing the physical and technical strengths

of elite-level athletes can be an asset to any developing

athletes who are working to enhance their skills But you

already know this right It is what you do on a consistent

basismdashyou identify the physical and technical skills you

need to better develop to improve your performance

then address them in your daily training

Less evident however are the mental skills and charac-

teristics that play a role in the performance of Olympians

Paralympians and other elite-level athletes When watch-

ing these athletes we cannot see their thoughts focus

con1047297dence anxiety attitude and self-talk like we can see

physical and technical characteristics Because of this

there may be a tendency to only equate performance to

observable skills and disregard the other skills that alsoimpact performancemdashthings like mental skills

If we canrsquot observe these mental skills how do we know

they impact performance That is a good question Over

the years there has been much research that has looked

at whether there are psychological characteristics that

are correlated with successful athletic performance From

this research we have a better understanding of the psy-

chological skills and characteristics that seem to relate to

successful performance Note that it is not suggested

having these characteristics cause the ensuing pe

mance but rather they seem linked to the ensuing pe

mance Regardless having an awareness of the skills

relate to enhanced performance can be an asset to

as you strive to enhance your own athletic performa

Without further ado let us take a look at these m

characteristics related to successful athletic perform

as summarized by Krane and Williams (1)

bull High self-con1047297dence

bull Arousal managementbull Feeling ldquoin controlrdquo

bull Total concentration

bull Focus on the task at hand

bull Productive perfectionism

bull Positive attitude and thoughts about performan

bull Strong determination and commitment

bull Detailed planning for competition that includes

ting goals imagery and practicing coping skills

Read slowly and repeatedly through the list Which

acteristics describe you Which characteristics sh

you work to develop andor improve Make use o

research and hone your mental as well as your phy

skills

References1 Krane V and Williams J Psychological characterist

peak performance J Williams (Ed) Applied sport psy

ogy Personal growth to peak performance (pp 169 ndash

New York NY McGraw Hill 2010

We are always looking for new ideas on topics for

MindGames Column Please submit any topic idea

mindgamescolumnnsca-liftorg



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about thisPUBLICATION

NSCArsquos

Performance Trainin

Journal

Editorial Office

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Colorado Springs Colorado 80906

Phone +1 719-632-6722

Editor

Keith Cinea MA CSCSD

NSCA-CPTD

email kcineansca-liftorg

Sponsorship Information

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email rirwinnsca-liftorg

Editorial Review Panel

Scott Cheatham DPT OCS ATC

CSCS NSCA-CPT

Jay Dawes MS CSCSD

NSCA-CPTD FNSCA

Greg Frounfelter DPT ATC CSCS

Meredith Hale-Griffin MS CSCS

Michael Hartman PhD CSCS

Mark S Kovacs MEd CSCS

David Pollitt CSCSD

Matthew Rhea PhD CSCS

David Sandler MS CSCSD

Brian K Schilling PhD CSCS

Mark Stephenson ATC CSCSD

David J Szymanski PhD CSCS

Chad D Touchberry MS CSCS

Randall Walton CSCS

Joseph M Warpeha MA CSCSD

NSCA-CPTD



t

a b l e

o f

C O

N T

E N T S


departments












School Athlete








FitnessFrontlines









performance

In the Gym



Kyle Brown CSCS






Training Table


or Superflous


NSCA-CPTD





Ounce Of Prevention




ATCR CSCSD





Mind Games









competition

18

4

6

21

23

25




about theAUTHOR


ssistant professor

n the Division of




n Morgantow n WV

He is a member of


nd Cond itioning


f Directors He

s a Fellow of the

National Strength

nd Cond itioning

ssociation Dr

Haff received the

National Strength

nd Cond itioning


nvestigator Award

n 2001

fi tnessfrontlines



















































































fi tness frontlines

































































not to failure






Kyle Brown CSCS

about theAUTHOR

n the gym



nd fi tness expert

whose p ortfolio

ncludes everything

rom leading


00 comp anies and

ublishing nutrition



raining celebrity


thletes to CEOs

o multiplatinum


nique approach to

ealth and fi tness


nd supplementation



laying water polo


s well as in London


n bodybuilding and

fi tness for sport-





Nutritional Shake

wwwfi t365com)






























References





Table 1


Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side










Bosu Push-Up

into Burpee

into Bosu

Shoulder Press








in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










t

a b l e

o f

C O

N T

E N T S


departments












School Athlete








FitnessFrontlines









performance

In the Gym



Kyle Brown CSCS






Training Table


or Superflous


NSCA-CPTD





Ounce Of Prevention




ATCR CSCSD





Mind Games









competition

18

4

6

21

23

25




about theAUTHOR


ssistant professor

n the Division of




n Morgantow n WV

He is a member of


nd Cond itioning


f Directors He

s a Fellow of the

National Strength

nd Cond itioning

ssociation Dr

Haff received the

National Strength

nd Cond itioning


nvestigator Award

n 2001

fi tnessfrontlines



















































































fi tness frontlines

































































not to failure






Kyle Brown CSCS

about theAUTHOR

n the gym



nd fi tness expert

whose p ortfolio

ncludes everything

rom leading


00 comp anies and

ublishing nutrition



raining celebrity


thletes to CEOs

o multiplatinum


nique approach to

ealth and fi tness


nd supplementation



laying water polo


s well as in London


n bodybuilding and

fi tness for sport-





Nutritional Shake

wwwfi t365com)






























References





Table 1


Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side










Bosu Push-Up

into Burpee

into Bosu

Shoulder Press








in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills











about theAUTHOR


ssistant professor

n the Division of




n Morgantow n WV

He is a member of


nd Cond itioning


f Directors He

s a Fellow of the

National Strength

nd Cond itioning

ssociation Dr

Haff received the

National Strength

nd Cond itioning


nvestigator Award

n 2001

fi tnessfrontlines



















































































fi tness frontlines

































































not to failure






Kyle Brown CSCS

about theAUTHOR

n the gym



nd fi tness expert

whose p ortfolio

ncludes everything

rom leading


00 comp anies and

ublishing nutrition



raining celebrity


thletes to CEOs

o multiplatinum


nique approach to

ealth and fi tness


nd supplementation



laying water polo


s well as in London


n bodybuilding and

fi tness for sport-





Nutritional Shake

wwwfi t365com)






























References





Table 1


Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side










Bosu Push-Up

into Burpee

into Bosu

Shoulder Press








in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










fi tness frontlines

































































not to failure






Kyle Brown CSCS

about theAUTHOR

n the gym



nd fi tness expert

whose p ortfolio

ncludes everything

rom leading


00 comp anies and

ublishing nutrition



raining celebrity


thletes to CEOs

o multiplatinum


nique approach to

ealth and fi tness


nd supplementation



laying water polo


s well as in London


n bodybuilding and

fi tness for sport-





Nutritional Shake

wwwfi t365com)






























References





Table 1


Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side










Bosu Push-Up

into Burpee

into Bosu

Shoulder Press








in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










Kyle Brown CSCS

about theAUTHOR

n the gym



nd fi tness expert

whose p ortfolio

ncludes everything

rom leading


00 comp anies and

ublishing nutrition



raining celebrity


thletes to CEOs

o multiplatinum


nique approach to

ealth and fi tness


nd supplementation



laying water polo


s well as in London


n bodybuilding and

fi tness for sport-





Nutritional Shake

wwwfi t365com)






























References





Table 1


Push-Up Into T

Into Push-Up

Into Tuck

Bodyweight

(You can

scale up

the intensity

by using

dumbbells)

2 20 push-ups

5 Ts each

side tucks

each side










Bosu Push-Up

into Burpee

into Bosu

Shoulder Press








in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










in the gym





Resistance

Ball Push-Up

nto Pike





repetition

Speed

Spiderman

Push-Ups


30 seconds





feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










feature

about theAUTHOR



Richard Scrivener

urrently resides in

ondon UK w here



ecturer for Premier


Richard has

reviously worked as

Premiership Rugby

Union Strength and

Conditioning Coach


CSCS c redential He

reviously studied


aining an MSc in

High Performance



Warm-Ups Under

the Microscope


























































































or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills





























or your pulse-raise















our exertion levels


















































































of each









































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills






































r a new gym member

















1047297ts discussed




Wilkins 2000








2002





18(4)885 ndash 888 2004






ndash 27












Medic ine 16(2)123 ndash 129 1988






2008






23(6)36 2001





36(3)371 ndash 378 2004













bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills




















bull Neck

a lateral flexion



bull Shoulder rolls

Forwards

Backwards



bull Wrist Circles

Forwards

Backwards





bull Arm Circles

Forwards

Backwards



bull Groin Circles

In ndash Ou t

Ou t ndash In


circular movement

bull Knee Raises

a up and dow n

b cross body











6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills













6 20 Complete Rest


8 40


10 55



12 65



14 75


sweating

16 85


breathing

18 95



20 Exhaustion








Rower





Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills












Dynamic Stretch

Mu sc les Targeted

Demo







See figure 6







See figure 7



latissimus d orsi







See figure 8

bull Step and reach







See figure 9





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills





























feature

about theAUTHOR



llen Hedrick was


Head Strength and

Conditioning Coach

t Colorado State


n September 2009


f California State


nd California State


MA) Hedrick wo rked

s a strength and

onditioning coach

t the United States

Olymp ic Training

Center in Colorado



Conditioning Coach

t the United States

ir Force Academy

efore being named


Conditioning Coach


ine years Hedrick

hen moved to the

National Strength

nd C onditioning

ssociation as the

Head Strength and

Conditioning Coach

nd eventually




hat position until



Pueblo



High School Athlete








when school is out

























participate (1)






supervision (1)













































emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills



























emonstrated (2)




























essions (1)
























































(Table 1)




References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills











References






3(S5)S60 ndash S79 2009



994



30(1)29 ndash 42 2008



Cond J 24(4)65 ndash 68 2002





es 23(6)1737 ndash 1744 2009







2(4)1198 ndash 1204 2008




Monday Wednesday





Earn 05 CEUs










about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills











about theAUTHOR

rainingtable


Debra Wein MS RD

DN CSSD NSCA-


nd wellness and

as designed award

winning programs

or both individuals

nd corporations

round the US She

s president and

ounder o f Wellness

Workdays Inc (ww w

wellnessworkdays

om ) a leading





f partner company





rainers established




Debra has nearly 20

ears of experience

working in the

ealth and w ellness

ndustry Her sport

utrition handouts



nline at www

ensiblenutritioncom











increased need (2)







(1)



































vegetables daily



training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills










training table











422 2008





64(3) 93 ndash 108 2006







C E U s

N S CA 2 0

NA TA 2 0




about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills











about theAUTHOR

ounce of prevention


ason Brumitt is an


herapy at Paci fi c


Oregon He is a






with distinction He

may be reached at

b rumit t7 2hotmail

om













































39(8)1423 ndash 1434 2007





















C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills























C E U s N S C A 1

6 N AT A 16




about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills











about theAUTHOR

uzie Tuffey Riewald


n Sport Psychology




he has worked for


port Psychology and


nd most recently

s the Associate


with the USOC where

he worked with


overning bodies

NGBs) to develop

nd enhance coaching





NGBs

mindgames































































skills








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