NSCA Performance Journal PTJ0905

NSCA’s

Training

JournalPerformance

FeaturesThe Role of the Core

Musculature Inthe Three MajorTennis Strokes

Mark Kovacs, PhD, CSCS, Pat Etcheberry, and Dave Ramos, MA

General, Special, and Specifi c Core Training

for Baseball PlayersDavid J. Szymanski, PhD,

CSCS,*D

Core Training

Issue 9.5Sept./Oct. 10

www.nsca-lift.org

NSCA’s Performance Training Journal (ISSN: 2157-7358) is a publication of the National Strength and Conditioning Association (NSCA). Articles can be accessed online at www.nsca-lift.org/perform.

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nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5

about thisPUBLICATION

NSCA’s

PerformanceTrainingJournal

Editorial Office

1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor T. Jeff Chandler, EdD,

CSCS,*D, NSCA-CPT,*D, FNSCAemail: [email protected]

Managing Editor Britt Chandler, MS,

CSCS,*D, NSCA-CPT,*Demail:[email protected]

PublisherKeith Cinea, MA, CSCS,*D,

NSCA-CPT,*Demail: [email protected]

Copy EditorMatthew Sandsteademail: [email protected]

Editorial Review Panel

Scott Cheatham DPT, OCS, ATC, CSCS, NSCA-CPT

Jay Dawes, MS, CSCS,*D, NSCA-CPT,*D, FNSCA

Greg Frounfelter, DPT, ATC, CSCS

Paul Goodman, MS, CSCS

Meredith Hale-Griffin, MS, CSCS

Michael Hartman, PhD, CSCS

Mark S. Kovacs, CSCS

David Pollitt, CSCS,*D

Matthew Rhea, PhD, CSCS

Mike Rickett, MS, CSCS

David Sandler, MS, CSCS,*D

Brian K. Schilling, PhD, CSCS

Mark Stephenson, ATC, CSCS,*D

David J Szymanski, PhD, CSCS

Chad D. Touchberry, PhD, CSCS

Randall Walton, CSCS

Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D

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3nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5

departments

8 The Role of the Core Musculature In the Three Major Tennis StrokesMark Kovacs, PhD, CSCS, Pat Etcheberry, and Dave Ramos, MACore training is essential for excelling on

the tennis court. This article examines

the importance of core strength through

the three major strokes in tennis and

offers suggestions on how to improve

performance by providing examples of

exercises that could be included into a

tennis player’s strength and conditioning

program.

General, Special, and Specifi c Core Training for Baseball PlayersDavid J. Szymanski, PhD, CSCS,*DBaseball is a sport based upon explo-

sive and dynamic movements across all

planes. This article discusses the im-

portance of training the core through all

planes and the effect it has when coupled

with a baseball-specifi c training program.

core training

Fitness FrontlinesG. Gregory Haff, PhD, CSCS,*D, FNSCA

This article examines three recently-con-

ducted studies that included the effects

of high-intensity interval training on the

muscles of well-trained runners, the effec-

tiveness of aquatic resistance training on

mobility after knee surgery and the effects

a carbohydrate-reduced, energy-restricted

diet has on preserving muscle mass.

In the GymHeavy Resistance Instead of High Repetition for Six-Pack AbsKyle Brown, CSCS

This article debunks myths about training

the abdominals and offers advice on how

to properly train for six-pack abs.

Training TableMeasuring Hydration Status in AthletesDebra Wein, MS, RD, LDN, CSSD,

NSCA-CPT,*D and Caitlin O. Riley

When participating in sports or physical

activity, your body loses water. This article

will discuss how to monitor hydration

status during those activities along with

methods to properly rehydrate your body.

Ounce Of PreventionDevelop Power and Core Strength with Kettlebell ExercisesJason Brumitt, MSPT,

SCS, ATC/R, CSCS*D

Explosive power is pivotal in the success

or failure in many sports. The kettlebell is

an excellent tool in developing strength

and explosive power for success in any

competition. This article offers multiple

exercises that can be implemented into a

training program to improve strength and

power.

Mind GamesBeing EffortfulSuzie Tuffey-Riewald, PhD, NSCA-CPTThis article attempts to uncover steps to

increase motivation and minimize days of

training that lack effort and drive.

13

4

7

17

15

22

G. Gregory Haff, PhD, CSCS, FNSCA

about theAUTHOR

fi tnessfrontlines

nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 4

G. Gregory Haff is an

assistant professor

in the Division of

Exercise Physiology at

the Medical School at

West Virginia University

in Morgantown, WV.

He is a Fellow of the

National Strength

and Conditioning

Association. Dr.

Haff received the

National Strength

and Conditioning

Association’s Young

Investigator Award

in 2001.

High-Intensity Exercise Preserves

Muscle Mass When Undertaken In

Conjunction with a Carbohydrate-

Reduced, Energy-Restricted DietObesity has become a major problem worldwide and is

considered to be a major predictor of morbidity. Addition-

ally, an increase in visceral fat depositions has been linked

to insulin resistance and type 2 diabetes. Diets which pro-

vide high glycemic loads that are coupled with sedentary

lifestyles have been linked to impaired glucose homeosta-

sis and fat oxidation.

One proposed method for reducing glycemic loads is to

employ a diet low in carbohydrates. This practice has been

shown to reduce fasting insulin and glucose levels, while

increasing insulin sensitivity, which is typically suppressed

in obese individuals with type 2 diabetes. From an exer-

cise perspective, the use of high-intensity interval exer-

cise has been shown to decrease muscle glycogen stores,

while increasing oxidative capacity and improving insulin

sensitivity. There are however, very few studies which ex-

amine both carbohydrate-restricted diets and high-inten-

sity interval exercise.

To address this, a recent study performed by Sartor and

colleagues examined the eff ects of 14 days of carbohy-

drate-restricted diets coupled with high-intensity interval

training. Nineteen subjects participated in this investiga-

tion with 10 subjects being placed in a carbohydrate-re-

stricted diet coupled with high-intensity interval training

and nine subjects only undertaking a carbohydrate-re-

stricted diet. The carbohydrate-restricted diet required

subjects to consume ~147 – 163g of carbohydrates per

day, eff ectively reducing their carbohydrate intake from

54% of their total calories at baseline testing to 35% dur-

ing the two-week intervention. Additionally, their caloric

intake was decreased by ~500kcals over the course of the

two-week study. The diet and exercise group performed

up to 10 four-minute bouts of cycle exercise at 90% of VO-

2peak (maximal aerobic power) separated by 2 – 3 minutes

of rest.

Prior to the two-week intervention, subjects participated

in VO2peak assessment to determine their maximal aero-

bic power and oral glucose tolerance test, a resting glu-

cose and insulin test, a measurement of resting energy

expenditure, and a determination of their resting muscle

glycogen levels. After the two-week intervention the same

tests were repeated. Both groups demonstrated signifi -

cant increases in oral glucose insulin sensitivity, reductions

in their fasting expiratory exchange ratio, improvements

in lipid profi les, and a reduction in leptin levels. Only the

combination of high-intensity interval training and car-

bohydrate restriction resulted in signifi cant increases in

maximal aerobic power and maintenance of lean body

mass. Based upon these fi ndings, the authors concluded

that energy-restricted diets and/or carbohydrate-restric-

tion results in a reduction of risk factors for obese type 2

diabetic individuals over a relatively short period of time.

Additionally, the inclusion of high-intensity exercise inter-

ventions with carbohydrate and caloric restriction helped

to improve aerobic power and preserve lean body mass.

While this study off ers promising and interesting results,

the author points out that a longer research intervention

is necessary to elucidate the health benefi ts of combin-

ing high-intensity interval training with carbohydrate and

caloric restriction.

Sartor, F, De Morree HM, Matschke, V, Marcora, SM,

Milousis, A, Thom, JM, and Kubis, HP. High-intensity

exercise and carbohydrate-reduced energy-restricted diet

in obese individuals. Eur J Appl Physiol (ahead of print).

How Do the Muscles of Well-Trained

Runners Respond to High-Intensity

Interval Training?

Traditionally, endurance runners are thought to have an

abundance of fi ber area occupied by type I muscle fi bers

and some fast type IIa fi bers comprising a small amount of

fi ber area. However, recent research has reported a much

higher type IIa muscle fi ber area as well as a higher lactate

dehydrogenase (LDH) activity in these types of athletes

than previously thought.

Since LDH plays a role in lactate control and as lactate

has recently been shown to be related to metabolic re-

sponses to exercise, these fi ndings are particularly inter-

esting. From a training perspective, high-intensity interval

training plays a large role in the development of endur-

ance athletes, as this type of training has been shown to

result in signifi cant improvements in performance as well

fi tness frontlines


as stimulate specifi c changes to maximal oxygen consumption. While the

eff ects of high-intensity interval exercise have been widely investigated,

very little research has been completed looking at its eff ects on intramus-

cular metabolic or fi ber type adaptations.

To address this issue, Kohn and colleagues recently examined the eff ects

of six weeks of high-intensity interval training on muscular adaptations of

10 highly trained endurance athletes. Prior to the training portion of the

study, each subject underwent a maximal aerobic power or VO2max test.

During this test, the peak treadmill speed that the subject could run at for

30 seconds was determined and subjects then ran at this speed until ex-

haustion in order to determine their Tmax or time at maximum. Addition-

ally, a submaximal treadmill test was used which corresponded to 64%,

72%, and 80% of peak treadmill speed. During this test lactate levels were

assessed. Muscle biopsies were also taken before the initiation of the study

in order to examine muscle morphology, myosin heavy chain content, sin-

gle fi ber identifi cation, and an analysis of enzymatic activity. Specifi cally,

isocitrate dehydrogenase, 3-hydroxyacetyl CoA dehydrogenase, and LDH

activity were measured.

The interval training intervention required subjects to run six intervals at

94% of their maximal treadmill speed for 60% of their Tmax time with a

half of their 60% Tmax as their recovery between eff orts. This training was

undertaken for six weeks. After six weeks of training the subjects peak

treadmill speed increased and their lactate production during at 64% and

84% peak treadmill speed decreased markedly. There was a slight non-

statistically signifi cant decrease in type II muscle fi ber size and no chang-

es to maximal aerobic power, muscle fi ber type, capillary supply, citrate

synthase activity, and 3-hydroxyacetyl CoA dehydrogenase activity. LDH

activity was increased signifi cantly and was correlated to interval train-

ing speed, suggesting that those who ran at higher speeds had a greater

increase in LDH activity. Overall, this novel data suggests that in highly

trained runners, the primary adaptation to high-intensity interval training

is related to improvements in lactate metabolism and not elevations in

oxidative enzyme activities. Further research is needed in order to further

understand the eff ects of this type of training in elite endurance athletes.

Kohn, TA, Essen-Gustavsson, B, and Myburgh, KH. Specifi c muscle

adaptations in type II fi bers after high-intensity interval training of well-

trained runners. Scand J Med Sci Sports (ahead of print).

Aquatic Resistance Training ImprovesMobility

and Lower Limb Function after a Knee

ReplacementWhen individuals have knee replacement surgery there is a reduction in

their ability to perform power and strength-based tasks with their lower

body. Specifi cally, reductions in the ability to walk, ascend or descend

stairs, and engage in other activities of daily living can occur. Impairments

in these abilities appear to be related to reductions in knee extensor and

fl exor strength that can persist long after the surgery has been completed.

Recently, aquatic exercise has been suggested as a training modality for

people with knee or hip osteoarthritis. Individuals who have had knee re-

placement surgery may benefi t from an aquatic exercise program.

Recently, Valtonen and colleagues examined the eff ects of 12 weeks of

aquatic resistance training on mobility, muscle power and muscle cross

sectional area in a group of 50 older adults who had had knee replacement

surgery. Subjects in the study had to be 4 – 18 months removed from knee

replacement surgery and be between the ages of 55 – 74 years of age. Two

intervention groups were formed, with one group performing no exercise

and the other engaging in the aquatic resistance training program. Prior

to and after the completion of the intervention the subjects were assessed

for walking speed, stair climbing ability, and self reported functional dif-

fi culty, pain, and stiff ness. Leg extension and fl exor strength was assessed

with the use of an isokinetic dynamometer, while the leg muscle cross sec-

tional area was measured with the use of computed tomography.

After the 12-week study, the aquatic resistance training group demonstrat-

ed a 9% increase in walking speed and a 15% reduction in stair climbing

time. These positive performance changes occurred in conjunction with a

32% increase in leg extensor power for the leg which contained the knee

replacement and 10% increase in the leg which was not operated on. Ad-

ditionally, the operated leg demonstrated a 48% increase in fl exor power,

while the non-operated leg increased by 8%. Finally, the cross sectional

area of the surgically repaired leg was increased by 3% and the non-oper-

ated leg increased by 2% when compared to controls. Overall, the study

suggests that aquatic resistance training off ers a positive stimulus for ad-

aptations that translates into functional performance in individuals who

have recently undergone knee replacement surgery.

Valtonen, A, Poyhonen, T,Sipila, S, and Heinonen, A. Effects of aquatic

resistance training on mobility limitation and lower-limb impairments after

knee replacement. Arch Phys Med Rehabil 91:833 – 839. 2010.

fi tness frontlines


Does the addition of Sport-Related Physical

Training (SRPT) to Military Basic Training

Improve Performance?Basic training practices conducted by the military are complex and de-

manding undertakings. Core to the basic training philosophy is to improve

the overall physical fi tness of the military operator so that they can engage

in lifting or carrying tasks with heavy loads which challenge both endur-

ance and strength. One potential method for improving performance out-

comes associated with basic training may be the inclusion of sport-related

physical training (SRPT) such as strength training, Nordic walking, cycling,

running, and other sporting activities. Currently, there is very little research

exploring the eff ects of including these types of activities in the basic train-

ing model.

To address the lack of literature exploring this area, researchers from Fin-

land conducted a research investigation that examined the eff ect of eight

weeks of basic training which contained various training modalities on

performance and acute hormonal and neuromuscular responses. A total of

72 male conscripts volunteered for participation in this investigation and

were divided into one of three training interventions. The three training

groups consisted of normal basic training (NT), basic training with added

resistance training (ST), or basic training with added endurance training

(ET). All groups completed 300 hours of military training which contained

combat simulations and marching with a load of 12 – 25kg. Additionally,

marksmanship training, material handling and general military and the-

oretical educational training were performed. The ST group also partici-

pated in a periodized resistance training program which employed circuit

training.

The program consisted of three weeks of preparatory training 2 – 3 sets of

10 – 15 repetitions at 60 –70% of 1-RM or 2 – 3 sets of 20 – 40 repetitions

at 30 – 50% of 1-RM. During week 4 – 5 subjects performed 2 – 4 sets of

6 – 10 repetitions with 60 – 80% of 1-RM. Finally, during weeks 6 – 8 sub-

jects performed 5 – 7 sets of 1 – 6 repetitions at 80 –100% of 1-RM. The ET

group also participated in additional training with the inclusion of three

60 – 90 minute endurance training sessions per week for a total of 51 addi-

tional hours of training. Performance measures included a 3K loaded com-

bat run test in which each soldier carried a 14.2kg sack which represented

about 19.2% of their body weight and a maximal isometric force test. After

eight weeks of preparation all groups increased their run performance ST

(12.4%) >ET(11.6%)>NT(10.2%) and demonstrated signifi cant decreases in

maximal leg extensor forces following the run. Overall, it was noted that

while ST improved run performance its adaptive potential was compro-

mised by the rigors of basic training. It is likely that the lack of integration

of the training activity and the periodization model chosen partially ex-

plains these fi ndings. Further research on this topic is warranted in order

to elucidate the optimal basic training milieu.

Santtila, M, Hakkinen, K, Kraemer, WJ, and Kyrolainen, H. Effects of basic

training on acute physiological responses to a combat loaded run test. Mil

Med 175:273 – 279. 2010.

Kyle Brown, CSCS

about theAUTHOR

in the gym


Kyle Brown is a health

and fi tness expert

whose portfolio

includes everything

from leading

workshops for Fortune

500 companies and

publishing nutrition

articles in top-ranked

fi tness journals, to

training celebrity

clientele—from pro

athletes to CEOs

to multiplatinum

recording artists. Kyle’s

unique approach to

health and fi tness

emphasizes nutrition

and supplementation

as the foundation for

optimal wellness. After

playing water polo

for Indiana University,

as well as in London,

Kyle became involved

in bodybuilding and

fi tness for sport-

specifi c training. Kyle

is the creator and Chief

Operating Offi cer for

FIT 365—Complete

Nutritional Shake

(www.fi t365.com).

While mainstream fi tness enthusiasts have progressed in

the gym—incorporating balance and stability exercises to

strengthen their core—most are still hung up on doing

hundreds of sit-ups or crunches everyday to lose belly fat

and get six-pack abs. They often fall victim to two well-

marketed myths: 1) You can reduce belly fat by training

your abdominals and 2) Abdominals should be trained

diff erently than the other muscles in your body. The truth

is that your abdominals apply to the same scientifi c prin-

ciples of every other muscle group in your body.

Many people still believe the outdated fi tness myth that if

they do crunches with high-repetition and low-resistance

every day, they can reduce abdominal fat. The erroneous

belief behind fat reduction is that if you train a muscle

that is covered by body fat, the fat will go away, turn into

muscle, and get “toned.” Contrary to popular belief, there

is no way to reduce only abdominal fat with abdominal

training exercises. If you could, everyone who chewed

bubble gum would have skinny faces.

The other myth is that abdominals should be trained dif-

ferently than other muscles in the body and do not ap-

ply to the same scientifi c principles. Many believe that

abdominal muscles should be trained everyday with high

repetition sets and no resistance. One main reason why

people, especially women, do not use resistance when

training their abdominals is because they do not want to

get too muscular. They want to “tone” their muscles not

build muscle. Yet, there is no such thing as toning a mus-

cle. It is an erroneously used marketing term that helps

sell magazines and exercise equipment. Muscles can ei-

ther hypertrophy (grow) or atrophy (shrink). This applies

to all muscles, including the abdominals.

The purpose behind training the abdominal muscles with

resistance is to stress them to the point where they must

adapt to meet the unaccustomed demands. This is called

the overload principle. The human body is involved in a

constant process of adapting to stresses or lack of stresses

placed upon it. When you stress the body in a manner it is

unaccustomed to (overload), the body will react by caus-

ing physiological changes (adaptation) to be able to han-

dle that stress in a better way the next time it occurs (1).

These concepts make sense to the average fi tness en-

thusiast when it comes to training other muscle groups;

i.e., they would not expect their arms to look any better if

they performed 300 curls with a broomstick seven days a

week. Therefore, strength training 2 – 3 times a week, with

moderate to heavy resistance, moderate repetitions, rest

in between and a variety of exercises to target diff erent

areas applies to the abdominals as well as all other mus-

cle groups. For example, cable crunches on a resistance

ball, cable rope crunches, hanging abdominal raises with

dumbbell between legs, cable rotations, and seated ab-

dominal crunches are the types of exercises that will yield

the desired results.

References1. McArdle, WD, Katch, FI, and Katch, VL. (2000).

Essentials of exercise physiology (2nd ed.). Baltimore:

Lippincott, Williams, & Wilkins.

Heavy Resistance Insteadof High Repetition forSix-Pack Abs

feature

about theAUTHOR


core training

Mark Kovacs, PhD,

CSCS is the Senior

Manager of Coaching

Education, Sport

Science/Strength

& Conditioning for

the United States

Tennis Association

Player Development

Incorporated. He

was previously was a

full-time strength and

conditioning coach

and former university

professor.

David A. Ramos,

M.A. is a Coordinator

of Sport Science/

Coaching Education

for the United States

Tennis Association

Player Development

Incorporated. He

is a USPTA/PTR

professional with 20

years of experience

specializing in video

analysis.

Pat Etcheberry, M.A.

is the Director of the

Etcheberry Sports

Performance Division

at the Mission Inn

Resort, where he

develops both world-

class professionals and

aspiring athletes.

Mark Kovacs, PhD, CSCS, Pat Etcheberry, and Dave Ramos, MA

The Role of the CoreMusculature In the ThreeMajor Tennis Strokes: Serve, Forehand and Backhand

Tennis players, like athletes in most ground-based sports,

utilize the core/torso extensively throughout all move-

ments on the court, but specifi cally during each tennis

stroke. This article will highlight the three major tennis

strokes—serve, forehand and backhand—with specifi c

emphasis on the core/torso involvement in each of these

strokes followed by exercises that are specifi cally intend-

ed to improve stroke performance on the court.

Typically the major core muscles include the following:

transversus abdominis, multifi dus, internal and external

obliques, rectus abdominis, erector spinae. However, oth-

er muscles in the hips and torso also contribute to core

stability and due to the dynamic multi-planar movements

of tennis, the core must be considered the link between

the lower and upper body and not simply individual mus-

cles.

Tennis ServeThe core muscles are highly utilized in the service motion

of all tennis players. The loading stage of the service mo-

tion (Figure 1) results in horizontal twisting of the trunk

(in the transverse plane) which elicits a stretch-shortening

cycle response with muscles of the trunk (3). For a right

handed player this would predominately involve the stor-

age of potential energy (via eccentric contractions) of the

left oblique muscles, left erector spinae and multifi dus.

During this position, sometimes referred to as the rear lat-

eral tilt, the shoulders and the hips are tilted down and

away from the net. This is the major stage where power is

stored during the serve (i.e., loading stage).

In the shoulder cocking stage of the serve (Figure 2) the

leg drive has commenced and rotation occurs in the

sagittal plane. Some coaches have a misconception that

tennis players only need to train in transverse and sag-

ittal planes. It is important to highlight the need to also

include ample lateral trunk fl exion training (3). It is also

important to note that research has shown a strength im-

balance in competitive tennis players between the ante-

rior (abdominals) and posterior (lower back) muscles (5).

ForehandThe forehand typically has four major variations of stanc-

es: open, semi-open, square and closed (Figure 3). It must

be understood that these forehand stances are situation

specifi c, time specifi c and all use a combination of linear

and angular momentum to power the stroke (4).

The loading position on the forehand varies slightly be-

tween the four diff erent foot positions. However, the

obliques (internal and external) are eccentrically contract-

ed during the loading stage of the stroke and the trunk is

required to rotate signifi cantly around the pelvis to store

the potential energy which will be released during the re-

mainder of the forehand stroke.

The follow-through after ball contact requires eccentric

strength especially in posterior muscles of the core (i.e.,

multifi dus and erector spinae) and this is an area that typi-

cally receives less training and needs to be fully trained

and considered when planning tennis-specifi c training

sessions (1).

BackhandThe backhand is performed in a very similar manner to

the forehand stroke, just on the opposite side of the body

(i.e., left side of the body for a right-handed player). The

four stances are utilized, but more preference is usually

given to the square and semi-open stances (Figure 4). The

open-stance backhand is usually used on wide balls when

the athlete has very limited time. The majority of male


Core Training

and female players now utilize a two-handed

grip on the backhand stroke as opposed to a

single-handed grip. There are diff erences in the

core/trunk utilization between the one and two-

handed backhands. Greater upper trunk rotation

has been observed in two-handed backhands

than in one-handed backhands and this needs

to be trained appropriately based on whether

the athlete utilizes a one-handed or two-handed

backhand stroke (2).

ConclusionBackhand and forehand tennis strokes, as well

as most movements on the tennis court, incor-

porate use of the core. So a weak core could be

detrimental to the performance of an athlete if

not addressed in their workout program. Includ-

ed in this article are examples of tennis-specifi c

core exercises that could be included in a tennis

player’s workout program to help improve core

strength and stability.

Figure 1. Loading stage of the serve Figure 2. Cocking stage of the serve Figure 3. The Four Major Forehand Stances

(1. Semi-Open, 2. Open, 3. Square, 4. Closed)

Figure 4. Two Major Backhand Stances: 1. Square, 2. Semi-Open


References1. Kovacs M, Chandler WB, and Chandler

TJ. Tennis Training: Enhancing On-Court

Performance. Vista, CA: Racquet Tech

Publishing; 2007.

2. Reid M, Elliott B. The one- and two-handed

backhand in tennis. Sport Biomech. 2002;1:47

– 68.

3. Roetert EP, Ellenbecker TS, and Reid M.

Biomechanics of the tennis serve: implications

for strength training. Strength and Conditioning

Journal. 2009;31(4):35 – 40.

4. Roetert EP, Kovacs MS, Knudson D, and

Groppel JL. Biomechanics of the tennis

groundstrokes: implications for strength training.

Strength and Conditioning Journal. 2009;31(4):41

– 49.

5. Roetert EP, McCormick T, Brown SW, and

Ellenbecker TS. Relationship between isokinetic

and functional trunk strength in elite junior tennis

players. Isokinet Exerc Sci. 1996;6:15 – 30.

Core Training

5a. 5b.

5c. 5d.

Figures 5a – d. Serve-Specifi c Medicine Ball Exercise, Rotational Overhead Medicine Ball Service Throw


Core Training

6a. 6b.

6c. 6d.

Figures 6a – d. Forehand-Specifi c Medicine Ball Exercise, Single-Leg (Right Leg) Medicine Ball Catch and Throw


Core Training

7a. 7b.

7c. 7d

Figures 7a – d. Backhand-Specifi c Medicine Ball Exercise, Single-Leg (Left Leg) Medicine Ball Catch and Throw

feature

about theAUTHOR


core training

David J. Szymanski,

PhD, CSCS,*D, is an

Assistant Professor of

exercise physiology,

Director of the Applied

Physiology Laboratory,

and the Head Strength

& Conditioning Coach

for the Baseball

team at Louisiana

Tech University.

Dr. Szymanski is a

Certifi ed Strength and

Conditioning Specialist

with Distinction and

a Registered Coach

with the NSCA. In

1997, he was apart of

the Auburn baseball

team that went to

the NCAA College

World Series. Before

attending Auburn

University, where he

earned a doctorate in

exercise physiology,

Dr. Szymanski was

the Assistant Baseball

Coach and Weight

Room Director at Texas

Lutheran University for

5 years. His primary

research has focused

on ways to improve

baseball performance.

Dr. Szymanski can

be contacted at

[email protected].

David J. Szymanski, PhD, CSCS,*D

General, Special, andSpecifi c Core Trainingfor Baseball Players

When conditioning baseball players, the importance of

core training and its eff ect on improving performance

should be emphasized. Core training predominantly

consists of torso or trunk (rectus abdominus, external

obliques, internal obliques, and transverse abdominus)

training, but also includes the stabilizing muscles of the

hips, lumbar, thoracic, and cervical spine. When design-

ing a baseball-specifi c core exercise program, a variety of

exercises requiring the athlete to move dynamically in all

three planes (frontal, sagittal, and transverse) of human

movement should be included. Frontal plane movements

involve lateral fl exion and bending on both sides of the

body. Sagittal plane movements involve fl exion and ex-

tension of the trunk in forward and backward movements.

Transverse plane movements involve rotation or twisting

on both sides of the body.

Baseball movements occur through sequential, coordi-

nated muscle contractions that require timing and bal-

ance. The system by which this occurs is called the kinetic

link. If the multi-planar human movements are not co-

ordinated to allow the forces generated from the lower

body to be transferred through the torso to the arms, then

baseball performance (hitting and throwing) will not be

optimal. It is often said that the weak link in the human

body is the torso since it may not be trained properly, or

sport-specifi cally. If training for the torso is not geared at

developing core strength and power in hitting and throw-

ing, a player’s performance may not be optimal and there

may be a greater likelihood of sustaining an injury. Torso

contributions are vital for both the execution of high bat

swing and throwing velocities, and for improving bat

swing and throwing velocities within individual players.

Thus, enhancing core performance utilizing strength and

power training should maintain and may even improve

bat swing and throwing velocities depending on the mat-

uration, initial strength, resistance training experience,

and baseball skills of individual players.

There are four diff erent phases of an annual periodized

program. They are off -season, preseason, in-season, and

active rest. Off -season and preseason core training will be

addressed in this article for the baseball player. In order

to improve core performance, strength training profes-

sionals can implement general, special, and specifi c exer-

cises into a progressive periodized program. Progression

means incorporating movements from simple to com-

plex, known to unknown, low force to high force, static to

dynamic, lying to sitting, kneeling to standing, and on two

legs to standing on one leg.

General core exercises would be traditional abdominal,

oblique, lower back exercises, pillar bridges, and some

lower body multi-joint exercises. Traditional trunk exer-

cises are routinely performed slowly with greater volume

during the off -season when athletes are attempting to

develop core muscular endurance and hypertrophy. As

the off -season progresses towards the preseason, tradi-

tional trunk exercises are performed with resistance to

develop muscular strength. Pillar bridge exercises require

an athlete to isometrically stabilize the trunk in prone or

lateral positions. Furthermore, multi-joint resistance train-

ing exercises such as the squat, good mornings and dead-

lifts can improve core strength. The activation of trunk

muscles while executing a squat or deadlift exercise may

be greater or equal to is the activation produced during

stability ball exercises. Stability exercises, such as pillar

bridges, may not need to be performed if athletes are

squatting and deadlifting with loads greater than 80% of

their 1-repetition maximum. An example of the fi rst two

weeks of a six-week general trunk exercise program can

be found in Table 1. An example of the fi rst two weeks of

a six-week general weighted trunk exercise program can

be found in Table 2.


Core Training

Special core exercises would include powerful

rotational medicine ball exercises performed in

all three planes where an athlete either holds

onto the medicine ball or throws it with two

hands as hard as possible with a greater range

of motion (ROM) than traditional trunk exercis-

es. Special medicine ball exercises can be intro-

duced once trunk strength improves during the

mid to late off -season and further progressed

into the preseason. Special medicine ball exer-

cises can be executed as chopping, twisting, or

throwing movements that progress from seated

to kneeling and up to standing. The exercises

can be advanced even further by performing the

movements standing on one leg.

Progression of medicine ball training can be

manipulated by the number of sets, repetitions,

exercises, or by the mass of the ball. Since one of

the training goals of the preseason is to improve

power for a baseball player, the variable of inten-

sity should be addressed. This means that pro-

grams should focus primarily on adjusting the

mass of the medicine ball. To increase power, one

should develop strength fi rst, then transition to

power development. This can be accomplished

by increasing the mass of the medicine ball (2,

3, 4, 5kg) during the latter part of the off -season

before decreasing the mass of the medicine ball

(4, 3, 2kg) during mid-preseason in an attempt

to accelerate the ball as fast as possible. Special

medicine ball exercises can be performed either

two or three times a week but more is not better.

An example of a non-throwing seated and stand-

ing medicine ball routine can be found in Table

3. An example of a two-arm standing throwing

medicine ball program can be found in Table 4.

Specifi c core exercises for throwing would be

double and single-arm medicine ball exercises

that replicate throwing or the pitching motion,

while specifi c core exercises for position players

would be double-arm medicine ball exercises

and swinging over and underweighted bats

that mimic the movements and acceleration

patterns of throwing and hitting. Increases in

thrown ball velocity within pitchers may be due

to pelvis and upper torso velocities. Theoreti-

cally, increased pelvis and upper torso velocities

would allow more energy to be transferred from

the trunk to the arms and eventually to the ball,

which will lead to an increase in thrown ball ve-

locity. Specifi c training that focuses on improv-

ing both ROM and velocities of the core would

seem to be important for augmenting throwing

velocities. Professional baseball hitters logically

should generate higher bat swing velocities

than college and high school baseball players.

This would mean that their hips and shoulders

are moving at higher angular velocities than the

younger, less experienced hitters. If specifi c core

exercises could be implemented into a training

program that would demonstrate similar ROM

and velocities as produced in hitting, bat swing

velocity could be increased. Examples of specifi c

core exercises for pitchers and position players

can be found in Tables 5 and 6.

In Table 6, Day 2 position players will take one

set of 10 swings with the heavy, light, and stan-

dard bat before resting. Then, they will repeat

this sequence four more times. This will total

150 swings per day, 50 with the heavy, light, and

standard baseball bat. Then the next two weeks

will use the sequence of 32, 28, and 30oz bats.

In the fi nal two weeks, players will swing the 33,

27, 30oz bats.

To optimize the contribution of the core in hit-

ting and throwing, baseball players must be

able to eff ectively use energy produced by the

lower body and core musculature and optimally

transfer it through their upper body. Maintain-

ing a strong and powerful core may decrease

the forces placed upon the muscles and joints of

the throwing arm and lumbar region that aid in

the production of throwing and bat swing veloc-

ity, especially if players have good throwing and

hitting mechanics. This may also decrease the

chances of sustaining an injury. Optimal training

of core musculature should focus on increasing

ROM, muscular endurance, strength, and power.

Increased forces generated by core musculature

will likely produce higher trunk velocities and,

more specifi cally, bat swing and throwing ve-

locities.

Table 1. General Trunk Exercises (6 weeks) • Microcycle 1 (2 weeks)

Day Exercise Sets x Repetitions

1 Side Crunch 2 x 15

Reverse Crunch 2 x 20

Regular Crunch 2 x 25

Back Extension 2 x 15

2 Side Bridge, Right Side 2 x 30 sec.

Side Bridge, Left Side 2 x 30 sec.

Prone Pillar Bridge 2 x 30 sec.

3 Alternate Arm and Leg Raise 2 x 15

Superman 2 x 15

Double Ab Crunch 2 x 20

The main focus is muscular endurance. Perform all exercises consecutively for fi rst set without rest. Rest period is 60 sec between sets. Microcycles 2 and 3 make

up the next 4 weeks (2-week cycles within the 6 week mesocycle). Increase repetitions by 5 or 5 seconds each 2-week microcycle.


Core Training

Table 2. General Trunk Exercises (6 weeks) • Microcycle 4 (2 weeks)


1 Weighted Side Crunch 2 x 12

Weighted Leg Lift 2 x 12

Weighted Crunch 2 x 15

Back Extension with Twist 2 x 12

2 Weighted Side Bridge Right 2 x 20 sec.

Weighted Side Bridge Left 2 x 20 sec.

Weighted Prone Pillar Bridge 2 x 20 sec.

3 Weighted Back Extension 2 x 12

Weighted Reverse Crunch 2 x 12

Weighted Oblique Crunch 2 x 12

Weighted Double Ab Crunch 2 x 15

The main focus is muscular strength. Perform all exercises consecutively in a series for the fi rst set without rest. Rest period is 90 sec between 1st and 2nd set.

Microcycles 5 and 6 make up the next 4 weeks (2-week cycles within the 6-week mesocycle). Add resistance with 10lb plate, and then progress program by either

moving the weight further from the axis of rotation (torso) or progress to the next higher Olympic plate each 2-week microcycle. For Day 2, add 5 sec for each

2-week microcycle.

Table 3. Non-throwing Seated & Standing Medicine Ball Exercises (6 Weeks) • Microcycle 7 (2 weeks)


1 Lying Hip Rotation 2 x 10 each side

Seated Twist 2 x 10 each side

Seated Trunk Rotation 2 x 8 each side

Seated Figure 8 2 x 8 each side

2 Standing Woodchop 2 x 10

Standing Figure 8 2 x 8 each side

Diagonal Woodchop 2 x 8 each side

Lunge Figure 8 2 x 8 each side

3 Repeat Day 1 If Needed 2 x 12

The main focus is absolute muscular strength/power. Mass of medicine ball begins at 3kg in microcycle 7, then progresses to 4kg in microcycle 8, and 5kg in

microcycle 9 for a physically mature high school or college player. Physically immature high school players should begin with a 2kg ball, while middle school

players should begin with a 1kg ball. Increase the mass of the medicine ball by 1kg each 2-week microcycle. Rest period is 90 sec between sets. Microcycles 8 and

9 make up the next 4 weeks (2-week microcycles within the 6-week mesocycle).


Table 4. Throwing Standing Medicine Ball Exercises (6 Weeks) • Microcycle 10 (2 Weeks)


1 Speed Rotation 2 x 8 each side

Twisting Wall Toss 2 x 8 each side

Lateral Side Hip Toss 2 x 8 each side

Hitter’s Throw 2 x 8 each side

2 1-Leg Balance Overhead Throw 2 x 10

Lunge Figure 8 Throw 2 x 8 each side

Twisting Woodchop Throw 2 x 8 each side

1-Leg Balance Twisting Overhead Throw 2 x 10

3 Repeat Day 1 If Needed 2 x 12

The main focus is muscular power. Medicine balls are thrown with two hands. Microcycle 10 uses a 4kg medicine ball, then progresses to 3kg in microcycle 11,

and 2kg in microcycle 12 for a physically mature high school or college player. Physically immature high school players should begin with a 3kg ball, while middle

school players should begin with a 2kg ball. Decrease the mass of the medicine ball by 1kg each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd

sets. Microcycles 11 and 12 make up the next 4 weeks (2-week microcycles within the 6-week mesocycle).

Table 5. Pitcher’s Throwing Medicine Ball Exercises (6 Weeks) • Microcycle 13 (2 Weeks)


1 7oz Max Throws 1 x 10

7oz Side Max Throws 1 x 10

7oz External Rotation Throws 1 x 10

5oz Baseball Max Throws 1 x 15

2 1-Leg Balance Overhead Throw 2 x 10

Lunge Figure 8 Throw 2 x 8 each side

Twisting Woodchop Throw 2 x 8 each side

1-Leg Balance Twisting 2 x 10

The main focus is muscular power. Day 1 implements 1-arm throws with a 7oz medicine ball and 5oz baseball. There is a 2:1 ratio of heavy to standard weighted

balls. Day 2 implements 2-arm throws. The fi rst set is performed with a heavier medicine ball followed by the second set with a lighter medicine ball. Medicine

ball mass progresses from 4 & 3kg to 3 & 2kg to 2 & 1kg for each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd sets.

Table 6. Position Player’s Throwing Core Exercises (6 Weeks) • Microcycle 13 (2 Weeks)


1 Speed Rotation 2 x 8 each side

Lateral Side Hip Toss 2 x 8 each side

1-Leg Balance Twisting Overhead Throw 2 x 10

Hitter’s Throw 2 x 8 each side

2 Heavy Bat (31, 32, 33oz) 5 x 10

Light Bat (29, 28, 27oz) 5 x 10

Standard Baseball Bat (30oz) 5 x 10

The main focus is muscular power. Day 1 incorporates 2-arm throws. The fi rst set is performed with a heavier medicine ball followed by the second set with a

lighter medicine ball. Microcycle 13 uses 5 & 4kg medicine balls, then progresses to 4 & 3kg in microcycle 14, and 3 & 2kg in microcycle 15. For physically immature

players, the mass of the medicine balls are 4 & 3kg, 3 & 2kg, and 2 & 1kg. Over and underweighted bat swing sequences progress every two weeks. High school or

college players that normally swing a standard 33”, 30oz baseball bat will take one set of 10 swings with each of the three bats (31, 29, 30oz), then rest. Four more

sets in this sequence will follow for a total of 150 swings. Bat weight sequences will progress to 32, 28, 30oz for microcycle 14, and 33, 27, 30oz for microcycle 15.

Rest periods are 90 sec between the 1st and 2nd sets. For those that swing a diff erent size baseball bat, the sequence of swings remains the same, but the mass of

the bat is based off of a standard bat.

Core Training

about theAUTHOR

trainingtable


Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin O. Riley

Debra Wein, MS, RD,

LDN, CSSD, NSCA-

CPT is a recognized

expert on health

and wellness and

has designed award

winning programs

for both individuals

and corporations

around the US. She

is president and

founder of Wellness

Workdays, Inc., (www.

wellnessworkdays.

com) a leading

provider of worksite

wellness programs. In

addition, Debra is the

president and founder

of partner company,

Sensible Nutrition, Inc.

(www.sensiblenutrition.

com), a consulting fi rm

of RD’s and personal

trainers, established

in 1994, that provides

nutrition and wellness

services to individuals.

Her sport nutrition

handouts and

free weekly email

newsletter are available

online at www.

sensiblenutrition.com.

Caitlin O. Riley is

a candidate for a

graduate certifi cate

in dietetics from

Simmons College

and earned a BA

in Marketing and

Advertising from

Simmons College

in 2005. Caitlin was

on the crew team in

college and enjoys

running, staying active

and plans to pursue a

career as a Registered

Dietitian.

Measuring HydrationStatus in AthletesAthletes often turn to a variety of supplements in order to

maximize performance, yet often overlook hydration as an

important factor. When engaging in sports, athletes will

lose body weight through water loss. When their sweat

loss exceeds fl uid intake, athletes become dehydrated dur-

ing activity. Dehydration of 1 to 2% of their body weight

will begin to compromise physiologic function and nega-

tively infl uence performance. Dehydration of greater than

3% of body weight further disturbs physiological function

and increases the athlete’s risk of developing heat cramps

or heat exhaustion. Loss of 5% or more body weight, or a

temperature of 104 degrees Fahrenheit or higher, can re-

sult in heatstroke (2).

Athletes should begin all exercise sessions well hydrated.

There are numerous, reliable ways to measure hydration

status. Urine specifi c gravity (Usg), change in body mass

(BM), urine color (Ucol), urine osmolality (Uosm), and plas-

ma osmolality (Posm) are common measures of hydration

status, and each method presents advantages and limita-

tions (4).

Urine Specifi c Gravity: The NCAA suggests Usg as the most

practical, cost effi cient measurement of hydration status

for athletes. Usg measures the ratio between the density

of urine and the density of water (4). Urinary concentra-

tion is determined by the number of particles (electro-

lytes, phosphate, urea, uric acid, proteins, glucose, and

radiographic contrast media) per unit of urine volume.

A fl uid more dense than water will have a measurement

greater than 1.000μG. A normal value for Usg ranges be-

tween 1.002 to 1.030μG; minimal dehydration is associ-

ated with values in the range of 1.010 to 1.020μG, and

severe dehydration produces values above 1.030μG. This

is a rapid, non-invasive and inexpensive measurement, re-

quiring only a small amount of urine (4).

Change in Body Mass: The total mass of the human body is

comprised of 50 – 70% water (4). A common clinical mea-

surement for determining hydration status in athletes is

BM (body mass), calculated from pre-exercise and post-

exercise body mass measurements (4). This clinical mea-

surement is commonly used, but BM has limitations. There

must be a protocol for standardization of measurements

obtained for each athlete. Day-to-day body mass fl uctua-

tions may aff ect the accuracy of measurements and mea-

surements obtained over a period of several weeks cannot

be compared due to changes in body fat mass over the

course of training (4). Even though BM is an inexpensive

and practical method for hydration measurement, steps

must be taken to ensure the validity and reliability of body

mass values.

When calculating BM, and assuming the athlete is proper-

ly hydrated, pre-exercise body weight should be relatively

consistent throughout the entire exercise session. The

results of the calculation should determine the percent-

age diff erence between the post-exercise body weights as

well as determine the baseline hydrated body weight. The

post-exercise weight should be no more than 2% less than

the pre-exercise weight (2).

Urine Color: Ucol is an inexpensive and reliable indicator

of hydration status (4). Normal Ucol is described as light

yellow (lemonade), whereas severe dehydration is associ-

ated with Ucol that is described as brownish-green (apple-

sauce). Ucol does not provide the accuracy or precision of

Usg or Uosm, and it tends to underestimate the level of

hydration and it may be misleading if a large amount of

fl uid is consumed rapidly. It may be altered by the con-

sumption of vitamins and some vegetables. However,

Ucol may provide a valid means for self-assessment of hy-

dration level when precision is not necessary (4).

Urine Osmolality: Uosm quantifi es the number of dis-

sociated solute particles per kilogram of solution, which

is measured in osmoles. Because Uosm measurements

require an osmometer and a trained technician, it is not

practical for clinical use. Although osmolality is the most

accurate indicator of total solute concentration, it may not

accurately refl ect hydration status immediately after ac-

training table


Measuring Hydration Status in Athletes

tivity due to water turnover, intercultural diff erences, and regulatory

mechanisms (4).

Plasma Osmolality: Posm is the most widely used hematological index of

hydration, and it is considered the “gold standard” for determination of hy-

dration status. Posm is positively correlated with hydration status; Posm

will proportionally decrease when dehydrated and it will increase when

euhydrated. Posm is measured by an osmometer which is expensive and

requires training. Thus, Posm is also considered impractical for clinical use

(4).

Calculating Sweat Rate: To correctly assess rehydration needs for each in-

dividual, it is important to calculate one’s sweat rate. The following sweat

rate calculation is recommended: (Sweat Rate = body weight pre-run –

body weight post-run + fl uid intake – urine volume/exercise time in hours).

Establishing a sweat rate in similar climatic conditions is recommended (1).

Measurement of hydration status is essential for prevention, recogni-

tion, and treatment of heat-related illness. Individual diff erences will ex-

ist with regards to tolerance of amount of fl uids that can be comfortably

consumed, gastric emptying, intestinal absorption rates, and availability

of fl uids during the workout or event. Each individual’s rehydration proce-

dures should be tested in practice and modifi ed regularly, if necessary, to

optimize hydration while maximizing performance in competition. Indi-

viduals should be encouraged to retest themselves during diff erent sea-

sons depending on their training/racing schedule to know their hydration

needs during those seasons (1).

Practical hydration recommendations to promote optimal hydration:The recommendation to drink eight 8-ounce glasses (64 fl uid ounces) of

water per day is a general rule of thumb; it is not based on scientifi c evi-

dence. However, the Institute of Medicine (IOM) Food and Nutrition Board

recommends 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces)

for men. These recommendations represent total fl uid intake for all bever-

ages and food consumed per day (3).

About 80% of our total water intake comes from drinking water and other

beverages, and food contributes to the other 20%. So the actual recom-

mendations for water including beverages are approximately 9 cups of

fl uids for women and 13 cups of fl uids for men (3).

References1. Casa, DJ, Proper hydration for distance running-identifying individual

fl uid needs: A USA Track & Field Advisory.2003. Retrieved September 23,

2010 from http://www.usatf.org/groups/Coaches/library/2007/hydration/

ProperHydrationForDistanceRunning.pdf

2. Caselli MA and Brummer J. Recognizing and preventing dehydration in

athletes. Podiatry Today17(12): 66-69, 2004.

3. Institute of Medicine. Dietary Reference Intakes for Water, Potassium,

Sodium, Chloride, and Sulfate for Hydration. 2009. Retrieved August 6,

2010 from http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/

Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.ashx

4. Minton DM, Eberman, LE. Best practices for clinical hydration

measurement. Athletic Therapy Today 14(1): 9-11, 2009.

Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D

about theAUTHOR

ounce of prevention

19nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5

Jason Brumitt is an

assistant professor

of physical therapy

at Pacifi c University

(Oregon). He is

currently a doctoral

candidate with Rocky

Mountain University

of Health Professions.

He can be reached via

email at brum4084@

pacifi cu.edu.

To be successful in a sport, an athlete must possess the

ability to generate explosive power (2). But what is power?

Basically, it is the ability to perform a lift in as little time as

possible. How is power diff erent from strength? An indi-

vidual may be able to demonstrate that he or she is very

strong (based on the amount of weight they lift); however,

when they perform a lift, they do it slowly. To develop

power, an athlete must perform exercises in a short pe-

riod of time. The traditional power/weightlifting lifts (e.g.,

cleans, snatch, jerk) help facilitate an athlete’s ability to

generate force quickly (2, 4).

What if an athlete is unable to perform these exercises

with the traditional barbell and plate equipment? Not all

athletes are of the elite collegiate and professional ranks.

An athlete may be a 34-year old woman who is returning

to running eight weeks after delivering her fi rst child. Or

an athlete may be a 75-year old male who is swimming at

the master’s level. Since athletes come in all shapes and

sizes, their training programs should account for their fi t-

ness level and be tailored to meet their individual goals.

The use of kettlebells in one’s training program will help to

enhance core strength and facilitate power development

in non-elite athletes.

If you are not familiar with a kettlebell, it is a cast-iron

weight shaped like a ball with a handle (Figure 1). Kettle-

bells range in size from 5lbs to 50lbs, or greater. Although

considered a relatively new piece of equipment, the use

of kettlebells dates back to Russia in the early 1700s (1,

3). Recently, kettlebell training has emerged as a popular

piece of training equipment (3). The unique shape of the

kettlebell allows one to perform traditional exercises to

enhance core strength (Table 1) as well as the swings to

improve functional power (Table 2).

The SwingsThe shape of the kettlebell allows for the ability to per-

form swinging motions. By grasping the kettlebell handle

with one or both hands, an individual is able to swing

the kettlebell through a large arc of motion. Performing

a one-handed (Figure 4) or two-handed kettlebell swings

(Figure 5 and 6) activates muscles throughout the body.

ConclusionThese simple exercises (and basic modifi cations) can be

used to increase core strength and develop functional

power. Not all individuals are alike and as such their train-

ing programs should be tailored to their skills and abilities.

The use of kettlebells off ers a safe alternative to the tradi-

tional Olympic weightlifting lifts if performed properly.

References1. Farrar RE, Mayhew JL, Koch AJ. Oxygen cost of

kettlebell swings. J Strength Con Res. 2010;24(4):1034 –

1036.

2. Sandler D. Sports Power. Champaign, IL: Human

Kinetics; 2005.

3. Tsatsouline P. Enter the Kettlebell! St. Paul, MN: Dragon

Door Publications, Inc., 2006.

4. Werner G. Strength and conditioning techniques in the

rehabilitation of sports injury. Clin Sports Med. 2010;

29(1):177 – 191.

Develop Power and Core Strength with Kettlebell Exercises

Figure 1. 20lbs Kettlebell

ounce of prevention



Figure 2. Squat with 1 Kettlebell Figure 3. Lunge with Kettlebell Overhead Figure 4. One-Arm Swing Starting Position

Figure 5. One-Arm Swing Terminal Position Figure 6. Two-Arm Swing Starting Position Figure 7. Two-Arm Swing Terminal Position

ounce of prevention



Table 1. Kettlebell Exercises to Improve Core Strength

Exercise Starting Position Movement

Squats

Squat with 1 Kettlebell Grasp a kettlebell handle with both hands Perform the squat with the kettlebell hanging

between the legs (Figure 2).

Squat with 2 Kettlebells Hold a kettlebell in each hand with the

weights positioned by the shoulders

The squat should be performed with the

kettlebells held near each shoulder.

Lunges

Lunges Holding Kettlebells Hold a kettlebell in each hand Perform a traditional lunge exercise.

Variation: Hold one kettlebell only with the

arm extended overhead (Figure 3).

Lunge with Kettlebell Pass Between the Lead

Leg

Hold a kettlebell in one hand Perform the lunge, and pass the kettlebell

from the one hand under the lead leg to the

other hand. Repeat the passing motion on

each side.

Table 2. The Swings: Exercise Description

Exercise Starting Position Movement

One-Arm Kettlebell Swing Get in a squat position with one arm holding a

kettlebell (overhand grip) between the legs

Grasp the kettlebell with one hand and

forcefully swing it to shoulder height. Next,

allow the kettlebell to lower in the same arc

of motion between the legs, just posterior to

the body. Repeat the swing, quickly reversing

the direction creating the power for the

movement from the hips and legs.

Two-Arm Kettlebell Swing Grasp a kettlebell with both hands Performed the same way as the one-arm

kettlebell swing except that both hands are

holding the kettlebell.

Clean with 1 or 2 Kettlebells Assume a deep squat grabbing a kettlebell

with one or both hands. The kettlebell (or

kettlebells) should be situated between one’s

feet.

Raise the kettlebell(s) up to the shoulder(s),

generating power for the movement from the

hips.

Suzie Tuffey-Riewald, PhD, NSCA-CPT

about theAUTHOR

Suzie Tuffey-Riewald

received her degrees

in Sport Psychology/

Exercise Science from

the University of North

Carolina —Greensboro.

She has worked for

USA Swimming as the

Sport Psychology and

Sport Science Director,

and most recently

as the Associate

Director of Coaching

with the USOC where

she worked with

various sport national

governing bodies

(NGBs) to develop

and enhance coaching

education and training.

Suzie currently works

as a sport psychology

consultant to several

NGBs.

mindgames


Being EffortfulImagine watching the following video clip. The music

is fast paced and the video shows snippets of a warrior

of sorts running through the forest, a man chasing rap-

idly after a deer (seemingly for food), men running across

dirt roads in Western-style garb, and a policeman racing

through the streets. Then, the music slows and the video

cuts to a man jogging on a treadmill looking aimlessly

out the window. The words, “need motivation?” appear

and moments later the jogger blasts through the window

and takes off running down the street. The words “need

motivation” did not need to be shown on the screen as

the stark contrast in behavior said it all. After watching the

fi rst few clips, the words that come to mind to describe

the behavior include eff ort, high energy, intensity, pur-

pose, and focus. After watching the person jogging on the

treadmill one thinks of words such as plodding, aimless,

going through the motions.

What do you want to embody on a consistent basis? Do

you want to demonstrate intensity, purposefulness, eff ort,

focus or do you want to demonstrate aimlessness and just

getting it done? The answer to this question is obvious for

most exercisers and athletes—of course you want to be

intense and eff ortful. But think for a minute about your

actual behaviors as it relates to your sport and/or exercise

endeavors. Refl ect back on the last few weeks of training

and ask yourself if you tend to behave more often like the

warrior or the jogger. If you have more “eff ortless” days

relative to “eff ortful” days, let us take a look at a few things

you can do to behave more like the warrior.

You might be lacking eff ort because you don’t have a clear

plan as to where you are directing your eff orts; you do

not have a “why” behind what you are doing. On a weekly

or even daily basis give yourself a reason to behave with

intensity, purpose and eff ort. Ideally, this goal or reason

should tie into a longer term goal. For example, an athlete

may have a goal of improving his performance on the cy-

cling leg of triathlons. How is this of relevance this week?

Well, to accomplish that goal, a goal this week may be to

train at a higher heart rate for a longer duration during

aerobic work. Such a goal can provide a reason for eff ort-

ful behavior.

Would change help? It may be that changing the envi-

ronment might infl uence your training behavior. The en-

vironment may have become stale for you—this can in-

clude the physical environment where you train as well

as individuals within the environment and your internal

environment. Think about whether it would help to have a

workout partner, train more on your own, take an exercise

class with a diff erent instructor, cycle outdoors instead of

on a trainer, listen to music, or do a day of circuit train-

ing instead of free weights. Picture an athlete training for

a half marathon. She dreads getting on the treadmill for

longer runs—she is losing her intensity and eff ort. She de-

cides to train outside two times a week on running trails.

She felt this may off er a needed change, and that the cost

of giving up the control over pace and distance provided

by the treadmill could be well worth it. Two weeks later,

she is running more on trails and those runs are often the

most productive and enjoyable. Change may often be a

wonderful thing.

Recognize successes—It is important to note areas of

improvement and things you are doing well whether it

is physical, technical, mental or nutritional. Recognizing

little successes and improvement reinforces all the work

that went in to your success—one can train with renewed

motivation knowing the payoff down the road. Addition-

ally, recognizing improvement can help build confi dence

and with a continued eff ort results will be seen. To note

improvement, it is benefi cial to keep a log of important

aspects of your training or to keep records of your goals

and goal attainment.

Find fun—One overriding factor kids participate in sports

may be for fun. Young athletes may stay involved in sports

because they enjoy it and it is fun. Tap into the fun aspects

of your sport and exercise involvement. Maybe fun is

pushing your body, fun could be achieving a diffi cult goal,

fun may be working hard in the gym then joining friends

for social time. What is fun for you?

Jump StationTHE

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2011

NSCA

COACHES CONFERENCEDALLAS, TEXAS / JANUARY 7–8

w w w . n s c a - l i f t . o r g / c o a c h e s 2 0 1 1

CEUs – NSCA 1.6 / BOC 16

The new NSCA Coaches Conference brings together the fi eld generals of

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high school, college and professional athletes to develop some of the most

successful strength & conditioning programs in the world.

NSCA’s Coaches Conference off ers a perfect combination of coaches’

education, the latest sport science information and practical fi eld coaching

presentations. Get the edge on the competition and improve your athletes’

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NSCA Performance Journal PTJ0905

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