CESSCE Research: Dr. Kimitake Sato - Weightlifting shoes & squatting

Sato, K., Fortenbaugh, D., and Hydock, D.S. 

Kinematic changes using weightlifting shoes on barbell back squat. 

J Strength Cond Res 26(1): 28–33, 2012

The purpose of this study was to validate a higher degree of foot segment angle by wearing the weightlifting (WL) shoes and to determine the kinematic differences between WL shoes and running shoes during the barbell back squat. College-aged individuals volunteered to participate in this study (N = 25). After warm-up, subjects performed 60% of 1RM barbell back squat. Reflective markers were placed on lower extremity joints and end of the bar to create segments to analyze kinematics of the barbell back squat from a 2-dimensional view. Three separate repeated measure analyses of variance were used at p = 0.05. Results showed that there was a difference between the footwear conditions; foot segment angle of 3.5° (p < 0.05) and trunk lean of 22 mm (p < 0.05) were captured when wearing WL shoes. However, thigh segment peak flexion angle was not statistically different (p = 0.37). Wearing WL shoes seems to be beneficial in reducing the overall trunk lean, because this position is believed to reduce the amount of shear stress in the lower back area. Back squat with WL shoes also increased foot segment angle and possibly contributes to greater muscle excitation in knee extensors. Weightlifting shoes did not help reach thigh segment closer to horizontal as compared with the running shoe condition. It is recommended that WL shoes be used by those who are prone to displaying a forward trunk lean and who aim to increase knee extensor activation.

Science and Football V & VI for sale

Having recently gone over to the "dark side" of e-books, I am selling the two latest Science and Football books. It pains me to pass these on as they have been very helpful to my work, but it makes no sense having both electronic and physical copies.

Please check out the amazon.com links below and click on the used book listings (such as "10 used from $XXX"). My seller name is HSGray.

Science in Football V

Science in Football VI

Obviously you can trust my descriptions of each book's conditions, but feel free to email me at sportscienceed@gmail.com for more information. Proceeds go towards a new laptop for my studies!

CESSCE Research: Chris MacDonald - Complex training

Well done to colleagues Chris MacDonald and Dr. Hugh Lamont, along with Dr. John Garner on this recent publication. I will be posting abstracts of each of the research articles that we produce out of the Center of Excellence for Sport Science and Coach Education from now on.

MacDonald, C.J., Lamont, H.S., and Garner, J.C.
A comparison of the effects of six weeks of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics.
J Strength Cond Res 26(2): 422–431, 2012

Complex training (CT; alternating between heavy and lighter load resistance exercises with similar movement patterns within an exercise session) is a form of training that may potentially bring about a state of postactivation potentiation, resulting in increased dynamic power (Pmax) and rate of force development during the lighter load exercise. Such a method may be more effective than either modality, independently for developing strength. The purpose of this research was to compare the effects of resistance training (RT), plyometric training (PT), and CT on lower body strength and anthropometrics. Thirty recreationally trained college-aged men were trained using 1 of 3 methods: resistance, plyometric, or complex twice weekly for 6 weeks. The participants were tested pre, mid, and post to assess back squat strength, Romanian dead lift (RDL) strength, standing calf raise (SCR) strength, quadriceps girth, triceps surae girth, body mass, and body fat percentage. Diet was not controlled during this study. Statistical measures revealed a significant increase for squat strength (p = 0.000), RDL strength (p = 0.000), and SCR strength (p = 0.000) for all groups pre to post, with no differences between groups. There was also a main effect for time for girth measures of the quadriceps muscle group (p = 0.001), the triceps surae muscle group (p = 0.001), and body mass (p = 0.001; post hoc revealed no significant difference). There were main effects for time and group × time interactions for fat-free mass % (RT: p = 0.031; PT: p = 0.000). The results suggest that CT mirrors benefits seen with traditional RT or PT. Moreover, CT revealed no decrement in strength and anthropometric values and appears to be a viable training modality.

The full text version of this article is available to NSCA members and/or through your library.

The NCAA - making the best of it...

Disclaimer: While we are given some opportunities by the NCAA - some of which are described below - their rules are still ridiculous and counteractive to the wellness and success of soccer players!

It is rare to come across a situation where "best practice" is 100% applicable to any one situation. "Best practice" really should be unique each individual situation and the complete environment about it.

When speaking with an old colleague while I was at home in England over Christmas, we got on to talking about muscle strains. We have had very few here at ETSU over the past few seasons. A fraction of what is happening at the professional level. Yes I feel that we do do a good job with our strength training and managing fatigue, but really we do have something else to be thankful for (in this regard).

Top & under-visited blogs of 2011

2011 has been a year where I have been able to write a fair amount. Admittedly blogs have come in bunches - hopefully I can write more regularly in the future! 

Top blogs of 2011, by pageviews

1. Power balance bracelets - false claims admitted

Google searches no doubt playing a role here in this being number 1.

2. Thoughts on the Soccer Journal article: "Multi-Sport Athletes: Saints or Sinners?"

A rant by yours truly reporting on a somewhat narrow view on a very important topic.

3. NSCA... Why?

A slightly angry rant. But would not change a thing from this post even now. It all needed to be said. To be fair to the NSCA they have responded to the junk email issue.

4. Appreciating and learning from other sports

Although we need to become well read and experienced in our respective sports, lets not forget or disregard the excellent work being done in other disciplines.

Under-visited blogs (in no particular order)

1. Football / soccer strength and conditioning at different levels

Two part piece that I enjoyed writing illustrating that it is more than just the football and the athletes that differs between the levels.

2. Ex-pros as fitness / S&C coaches in professional football

Perhaps a different perspective to the usual on this hot topic.

3. Being a busy bas**rd

We all should be one at times.

4. Preseason: Low volume & always avoiding fatigue?

Some factors going into planning your preseason and how fatigue is a part of this.

5. The effectiveness of the strength and conditioning coach

A critical look into gauging success with teams.

Book of the year

Strength and Conditioning: Biological Principles and Practical Applications

Marco Cardinale, Robert Newton, & Kazunori Nosaka (Eds.)

Tools that improve the efficiency of my work every day

Kindle Fire, Full Color 7" Multi-touch Display, Wi-Fi

Dropbox - 2 GB free - get 250 MB extra by clicking this link

Kale Poland - Proposal for New Years

Kale Poland, my good friend, former classmate, and competitive ultra triathlete posted this on his blog a couple of weeks ago.Obviously most relevant with the general population, it could easily be applied to athletes and young sport scientists / S&C coaches.

In situations like these - it is easy to be critical, however to be critical with no offer of assistance isn't going to help anyone. What newcomers need is help in it's purest form - with no ulterior motive. This is sometimes rare in the fitness industry. Over to Kale:

Resolution Proposal for the Original Gangstas of Fitness
January 1.
New Years. 

Soon, the gym you know will not be the same.
You'll enter at the normal hour, and the treadmill you always use at that time will be occupied.

Flustered, you look over towards the stationary bike you sometimes use, and are frustrated to find that again, someone has dominated your usual machinery.

Glancing around the gym, the scene is the same: sweaty people fumbling with buttons on the cardio machines, constantly adjusting equipment, eyes darting around self-consciously. 

Ah, yes. Resolution Season is almost here.
And this is where I throw you off. 

I've been participating in endurance sports all of my life. I cannot help but notice that the further I continue on this journey of fitness, the more jaded I become. I think this happens to anyone who experiences too much in one particular area. 
Been there, done that, becomes the attitude.

Happy New Year

Happy New Year! I hope that everyone's 2012 is filled with success and happiness.

Personally, although I am not huge on new year resolutions or making big changes just because of the turning in the calendar, I do feel I can do better in creating formal goals for myself (and my athletes).

This is likely to be a year where change occurs for me as in the latter half of 2012 I will be looking for a new job as I will be entering the final stages on my PhD at East Tennessee State University.

Best of luck in all your endeavors - lets hope that the mayan's weren't right, and that the year 2012 turns out better than the film made about it!