By Claude Parcon, Certified Personal Trainer
MaxPreps.com
I first learned about integrated training through the National Academy of Sports Medicine (NASM). As a fitness professional, I am not only amazed with the results but how my body feels day to day. Until now, most training routines and philosophies were based solely from what professional body builders, coaches and athletes experience. NASM's design of the Optimal Performance Training Model (OPT) is a scientific, clinically proven approach to fitness based on rehabilitating and reconditioning the client. NASM's six forms of training are flexibility, cardio respiratory, core, balance, power and resistance training. Incorporating these components in every program improves all biomotor abilities, builds high levels of functional strength, neuromuscular efficiency and dynamic flexibility.
The OPT model has shown tremendous results in training by reconditioning and rehabilitating elite, college, high school and recreational athletes alike. Its success is not limited to just athletes but for the general population as well by decreasing body fat, increasing lean body mass and improving overall health.
Take a look at your workout. Which forms of training do you currently participate in?
Flexibility is one of the most overlooked components of an exercise program. Before every workout, I always take the time to warm up my muscles prior to dynamic stretching. Self Myofacial Release (SMFR) is a technique used to improve muscular balance and performance. I foam roll everyday before a workout and even when I'm watching television. What are the benefits of SMFR? Refer to NASM.ORG for proper technique on SMFR.
- Correct muscle imbalances
- Joint range of motion
- Muscle soreness
- Neuromuscular hyper tonicity
- Extensibility of musculotendinous junction
- Neuromuscular efficiency
- Maintain normal functional muscular length
- Relieve joint stress
Dynamic stretching should be performed after SMFR, and a five to ten minute cardio vascular warm up. This could be simply jumping rope or an easy jog. The stretches should include the pectorals (chest), latisimus dorsi (back) and the four major quadrants of the leg. Glutes (buttocks), quadriceps (front of the leg above the knee), hamstrings (back of the leg above the knee) and gastrocnemius (back of the leg below the knee). Each stretch should be held for at least thirty seconds. Be sure to just hold the position and not bounce or add any ballistic movement.
Cardio respiratory exercise is recommended for all athletes. If you play basketball, soccer, football, tennis, lacrosse or wrestle...cardio is a huge component of your program. The type of cardio should be specific to your movement in sport but shouldn't limit you to other forms of cardio. Bicycling and swimming is an awesome low impact cardiovascular exercise that can be used strategically to increase your VO2 (the amount of oxygen you can take in during exercise) and heart rate recovery. If you can recovery faster than your opponents need I say more...? If you can get access to a pool try sport specific movement like jumping and running for about fifteen minutes. If you want to make it more challenging wear sweat pants and a sweater to weigh you down. Don't venture in the deep end if you can't swim! Be safe and be sure there is someone there who is trained in swimming and life saving skills that can help assist you if needed.
Core is your body's foundation for all movement. The core consists of your abdominals, erector spinae (spine), chest, back, shoulders, and glutes. Every aspect of movement involves these muscles working with or against each other. The push up is a prime example of core. Try it! Put yourself in a push up position and focus on the muscles listed above. Hold this position and be sure to keep your abs tight the whole time. Perform the push up at a slow tempo down with a slight pause before you push up. Do not worry about how many push ups you can do but how many good ones you can do. If holding this position is difficult, try starting out with your knees on the floor.
Balance exercises focus on the smaller muscles that support joint function. The muscles that surround your ankles, knees, hips, elbows and shoulders are more susceptible to injury. If we can train these muscles in a therapeutic way...in a sense pre-hab the injury sites...in hopes to avoid injury and speed up recovery if injured. Try balancing on one foot with a slightly bent leg at the knee. Keep your back straight and reach for the ground at a slow pace about ten times. You should be able to feel your foot slightly burning as well as the calves and shins. Remember to take it slow and do your other foot.
Power is defined as energy, force or momentum. Foot ball, volley ball and basketball are some examples of sports requiring power. If you're a lineman or lead blocker, power can give you that extra second in protecting your quarter back or making a key tackle. Both volley ball and basketball require powerful vertical to finish plays above and close to the net. If I had a choice for one power workout for these specific sports...the medicine ball toss would be it! Try taking a medicine ball and jump up as high as you can with the ball above your head and either pass it forward or smash it down to the ground about ten times as fast as you can and as hard as you can. If you can do more...awesome! Think sport specific.
Resistance training is recommended for all athletes. Building lean body mass helps support bone density and overall muscular strength and endurance. It will help define and shape your body for optimal sports performance. It can also be used in every form of training from flexibility to power. Try performing traditional resistance training exercises like a dumbbell chest press. Instead of doing it on a flat bench try it on a stability ball. I recommend trying it with a lighter weight at first to make sure form is proper. Position your head neck and shoulders on the ball with the dumbbells fully extended away from your chest. Keep your glutes tight the whole time while lowering the weights slowly to the chest, add a slight pause and then a controlled but powerful push back up. Do as many as you can and try doing it one arm at a time. Always keep your glutes tight as it helps support your lower back. You'll notice that your glutes, hamstrings, and low back will be on fire if you keep them flexed while performing this exercise.
According to the National Academy of Sports Medicine, integrated training is a reconditioning and rehabilitation program that can be used with any client to reach any goal. By incorporating six forms of training-flexibility, cardio respiratory, core, balance, power and resistance training-into every program. I highly recommend this form of training over anything else. There's nothing else like it. It's a systematic approach to sports performance enhancement at its highest level. For more information regarding the OPT Model and integrated training please visit nasm.org. Be on the look out for more articles and my upcoming reality series! Train smart! Train hard! Have a healthy day!
