#Training Optimization

[elainepaco]

Optimizing Training: Dose-Response Considerations for Enhanced Athletic Performance

In the world of sports science, understanding the dose-response relationship is crucial for optimizing training programs and maximizing athletic performance. Dose-response refers to the relationship between the "dose" of training (e.g., sets, reps, intensity) and the "response" (e.g., strength gains, power development). By applying research-backed dose-response considerations, coaches and athletes can tailor training programs to achieve specific goals and avoid overtraining.

Strength Training

To maximize muscle strength, research suggests implementing a resistance training regime that spans more than 23 weeks, with 5 sets per exercise, 6-8 repetitions per set, at an intensity of 80-89% of the 1 repetition maximum (1RM), and 3-4 minutes of rest between sets. This extended training period ensures consistent exposure to strength-building stimuli, fostering long-term athletic development. The specific combination of sets, repetitions, and rest intervals optimizes the balance between exertion and recovery, facilitating muscular adaptation and growth.   

Power Development

For enhancing lower-limb power, particularly in jumping and explosive movements, strength training lasting over eight weeks is recommended, with moderate intensity, three sets, and five repetitions appearing most effective.   

Balance Training

To optimize balance training, implement a regime that spans 11-12 weeks, with 3 sessions per week, 4 exercises per session, 2 sets per exercise, and each exercise lasting 21-40 seconds.   

Training Intensity vs. Volume

Focus on intensity rather than volume when designing training programs. Research indicates that the intensity of training has a greater impact on strength development than the volume of training.   

Specificity of Training

The training stimulus should be matched to the desired outcome. For example, heavy load training is more effective for developing maximum strength, while lighter loads are more effective for improving vertical jump performance.   

Velocity-Based Training

Velocity-based training (VBT) is a method that uses velocity to measure and regulate the intensity of training. Velocity loss (VL), the percentage decrease in velocity from the first repetition to the last repetition of a set, is a key parameter in VBT. A lower velocity loss may be more efficient for strength development, but a moderate loss (20-30%) might lead to greater overall gains.   

Use a velocity loss of 20-30% for maximizing strength adaptations.   

Use a lower velocity loss (0-10%) for maintaining strength with a lower training volume, particularly useful during competitive seasons when training time is limited.   

Monitoring Training Load and Stress

Keep daily training load (TL) and strain values within the optimal ranges to minimize stress and potential immune system suppression. For example, for elite female futsal players, the optimal daily TL range is between ~343 and ~419 Arbitrary units. Values above or below these ranges were associated with increased stress symptoms. Tracking stress symptoms through questionnaires like DALDA (Daily Analysis of Life Demands in Athletes) and monitoring SIgA (Salivary Secretory Immunoglobulin A) levels can provide valuable insights into an athlete's overall well-being.   

Training Cycle Length

Use shorter training cycles (8 weeks) for maximizing physiological improvements, ideally during the off-season or pre-season when competition demands are low.   

Individualized Approach

Importantly, age, level (major vs minor league), maturation, and general condition of the athlete influence training adaptations and should be considered in long-term athletic development.   

By understanding and applying dose-response considerations, coaches and athletes can optimize training programs, enhance performance, and reduce the risk of overtraining. Remember that individual factors play a significant role in training adaptations, and a personalized approach is often necessary to achieve optimal results.

PASS's Services:

Annual Guidebooks: PASS publishes annual guidebooks for various sports, summarizing the latest research and providing practical recommendations for training and performance optimization.

Custom Reports: PASS offers custom reports that delve deep into specific performance challenges, providing tailored solutions based on the latest scientific evidence.

Researcher Exchange: PASS facilitates workshops and Q&A sessions with leading sports scientists, allowing coaches and athletes to gain valuable insights and connect with experts in the field.

The potential of sports science to revolutionize training and performance is vast, but it remains largely untapped in many areas of athletics. By embracing research-backed principles and utilizing the services of organizations like PASS, coaches and athletes can unlock new levels of performance, reduce the risk of injuries, and achieve their full potential.

About PASS | Practical Application of Sport Science:

PASS helps top sports teams make better decisions using science. The teams ask questions like: “how to manage workload; how to improve decision-making; what is an optimal periodization program”. PASS takes a deep dive into all relevant research articles, figures out what's useful, and gives the teams specific advice they can immediately implement – only things that have been scientifically proven.

Explore the resources available at PASS (https://sportscience.pro/) and discover how sports science can transform your approach to training and performance.

[bloggersmap]

Recovery is often the forgotten stepchild of training optimization. But here’s the shocker: neglecting recovery can actually hinder your progress. Science is showing us the importance of getting enough sleep, incorporating proper cool-down routines, and even using recovery tools like massage therapy to optimize muscle repair and prevent injuries.

[stevenrogered]

"He has joy right in front of him, and he's not able to access it."

[technicallyhappyarcade]

Sports Science Team: Developing a Cutting-Edge Sports Science Team for Pro Baseball

In the competitive world of professional baseball, staying ahead of the game requires more than just raw talent and rigorous training. Enter the Sports Science Team—a group of dedicated professionals who harness the power of cutting-edge technology, data analytics, and interdisciplinary collaboration to maximize player performance and minimize the risk of injuries. Led by renowned sports scientist Aaron Cunanan, this team revolutionizes the way baseball is played and trained. From biomechanics analysis to personalized nutrition planning, they leave no stone unturned in their quest to optimize training, enhance player wellness, and make data-driven decisions. Through innovative strategies and a relentless pursuit of excellence, they empower athletes to achieve their full potential and secure victory on the field.

[milkywayes]

anyone who thinks garrus vakarian isn’t crazy intelligent should seriously consider revisiting the source material 😭

[spoonyglitteraunt]

Something I wish more people understood is that optimism and kindness are a choice.

For some people that choice comes more naturally than others. In some situations that choice is easier to make. But even if you're naturally inclined to be kind and optimistic, there will be times when it's a real struggle to not just wallow in the misery, or to be a petty ass gremlin to someone. When it takes real effort to not just take the easy option, because you know it will not help, or will even make stuff worse in the long run.

On the flip side for those who it doesn't come naturally, who really need to work on it, they still can and often do choose both kindness and optimism. Because no matter the difficulty level, it improves your overall quality of life and that of those around you.

Also, choosing kindness is not faking things. If you do kind things you are a kind person, whether you have to actively chose it or not. There is no difference to those you were kind to whether or not you had to think about the action, or if it just happened automatically. You still treated them kindly, and that is what they'll remember. It will mean more than you might think.

The good news is that it's a muscle you can train. The more you forge those pathways in your brain, the easier they are to walk. Where one day you may find that while you may never be a fully natural optimistic kind person, you can pretty well imitate one, and that's all that matters.

Kindness and optimism are a choice and you always get to choose it.

[i-am-but-a-beta-fish]

don't look at me

@the-elder-polls — hello! it is tcs friday, so i wanted to share this piece i made of my ldb road, who enjoys magic, extreme mountain climbing, and never talking about herself, ever. don't worry about it. she's definitely not lying about her name or her age or any significant personal information like that. the mask is just a fashion statement. don't—don't worry about it. 

(she's sixteen. she only started going by road because she thought she got carted to helgen for being an enemy of the thalmor, so when hadvar revealed no one had any idea who she was she was so startled she just blurted out the name of the first thing she saw. which was the road. somehow no one has caught on to the fact that this is a really weird and suspicious name for an altmer to have, even if their parents didn't like them very much. she's come to genuinely prefer it over her original given name, but she's been living in horrible teenage anxiety about it for so long that it hasn't once occurred to her that maybe introducing herself like that at this point is not, in fact, lying, and therefore road does not, in fact, have to feel incredibly guilty about it.

she still does, because she's a emotional disaster masquerading as a functional and mentally stable adult, but she'll get there.

…eventually.)

[goldenstattoo]

— radical optimism

[astral-herald]

more thoughts to come but

[elainepaco]

The Countermovement Jump: A Key Predictor of Bat Speed in Baseball

Bat speed is a critical factor in hitting success in baseball, influencing both hitting power and distance. While traditional training methods focus on strength and swing mechanics, recent research suggests that the countermovement jump (CMJ) can be a valuable predictor of bat speed.

The Countermovement Jump and Bat Speed

The CMJ, a simple and effective test of lower-body power, involves a rapid squat down followed by an explosive jump upward. Research has shown a strong correlation between CMJ performance and bat speed. Specifically, higher jump height, average and peak propulsive forces, positive net impulse, and modified reactive strength index in the CMJ were significantly linked to higher bat speed.

Decision Time and Bat Speed

Interestingly, faster jumps also correlated with longer time to contact the ball, potentially allowing hitters more time to decide on the pitch. This suggests that CMJ training not only improves bat speed but also enhances a hitter's ability to react and make decisions at the plate.

CMJ as a Predictive Tool

All CMJ metrics, except peak propulsive force, could predict bat speed, suggesting that CMJ performance holds valuable insights for coaches. By assessing CMJ performance alongside traditional batting metrics, coaches can gain a more comprehensive understanding of a player's potential and identify areas for improvement.

Implications for Training and Player Development

Performance Assessment: Using CMJ alongside traditional batting metrics can provide a more complete picture of a player's potential and areas for improvement.

Training Strategies: CMJ training could be incorporated into programs to improve jump performance, which may translate to higher bat speed and hitting success.

Improved Player Development: By understanding the link between CMJ and bat speed, coaches can design training programs that target specific physical qualities for optimal performance.

The countermovement jump is a valuable tool for assessing and improving bat speed in baseball players. By incorporating CMJ training into strength and conditioning programs, coaches can help athletes enhance their lower-body power, which can translate to increased bat speed, hitting power, and overall hitting performance.

PASS's Services:

Annual Guidebooks: PASS publishes annual guidebooks for various sports, summarizing the latest research and providing practical recommendations for training and performance optimization.

Custom Reports: PASS offers custom reports that delve deep into specific performance challenges, providing tailored solutions based on the latest scientific evidence.

Researcher Exchange: PASS facilitates workshops and Q&A sessions with leading sports scientists, allowing coaches and athletes to gain valuable insights and connect with experts in the field.

The potential of sports science to revolutionize training and performance is vast, but it remains largely untapped in many areas of athletics. By embracing research-backed principles and utilizing the services of organizations like PASS, coaches and athletes can unlock new levels of performance, reduce the risk of injuries, and achieve their full potential.

About PASS | Practical Application of Sport Science:

PASS helps top sports teams make better decisions using science. The teams ask questions like: “how to manage workload; how to improve decision-making; what is an optimal periodization program”. PASS takes a deep dive into all relevant research articles, figures out what's useful, and gives the teams specific advice they can immediately implement – only things that have been scientifically proven.

Explore the resources available at PASS (https://sportscience.pro/) and discover how sports science can transform your approach to training and performance.

[whamicon]

catch me or i go houdini🔑

[allfavz]

dua lipa icons like/reblog if you save

credits @aIfasquad on twitter

[uaijatp]

Dua Lipa Live from the Royal Albert Hall (2024)

[eyesome-beauty]