Nscacoach2 2

NSCA
TABLE OF CONTENTS
COACH VOLUME 2
ISSUE 2
STRENGTH T R A I N I N G
04 DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:

A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
AUTHOR NAME, PHD, CSCS, NSCA-CPT, FNSCA, FACSM
Understanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using an-
ecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums
into a resistance training program. Understanding how to properly utilize movement pattern continuums is essential knowledge
for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement
movement pattern continuums into a resistance training program.
SPORTS N U T R I T I O N

AT H L E T I C D E V E L O P M E N T

NSCA COACH 2.2 | NSCA.COM 1

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TABLE OF CONTENTS
04 APPLYING DUMBBELL EXERCISES TO FOOTBALL PLAYERS’ TRAINING PROGRAMS

ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA
08 ASSESSMENT AND TESTING OF SPECIFIC ENDURANCE IN SOCCER PLAYERS

GARY STEBBING, CSCS
12 STRENGTH AND CONDITIONING CONSIDERATIONS FOR THE ELITE TEN-PIN BOWLER

JULIAN LIM, MS, CSCS
16 MUSCULAR HYPERTROPHY TRAINING IN STRENGTH AND CONDITIONING

MATTHEW CRAWLEY, MS, CSCS,*D, USATF-1
18 INTEGRATIVE NEUROMUSCULAR TRAINING FOR YOUTH

RICK HOWARD, MED, CSCS,*D, USAW
20 EATING FOR MUSCLE GROWTH

DEBRA WEIN, MS, RDN, LDN, NSCA-CPT,*D, AND LAURA HALUPOWSKI
24 HAMSTRING TRAINING FOR INJURY PREVENTION—PART II

JOEL BERGERON, MS, CSCS,*D, USATF-2

APPLYING DUMBBELL EXERCISES TO FOOTBALL PLAYERS’ TRAINING PROGRAMS
ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA
T
his article was written in part because of a member of the You may question, why do we have this differentiation in program
National Strength and Conditioning Association (NSCA) design between skill position and big skill position athletes? I
requested an article on the use of dumbbell exercises in want our skill position athletes to be as athletic as possible. Yes,
the training programs for football athletes. As a strength and strength and power are extremely important for them, but on top
conditioning coach who has been using dumbbells for football of that they also have to be very athletic. From my experience, I
training programs since my time as a graduate assistant strength have seen that dumbbell training places a greater emphasis on
and conditioning coach at Fresno State University in the early balance, coordination, and motor coordination as compared to
1990s, I believe I am in a knowledgeable position to respond to barbell training. This is possibly because using dumbbells requires
this request. During my three years as a graduate assistant and the athlete to control two independent implements.
my 12 years at the United States Air Force Academy, I continued
to use dumbbell training. That emphasis on dumbbell training While the skill position athletes have a greater emphasis on
has continued during my six years as the Head Strength and overall athleticism and less on overall strength, the big skill
Conditioning Coach at Colorado State University-Pueblo (CSU- position athletes should not neglect athleticism. However, for the
Pueblo), which recently won the 2014 National Collegiate Athletic big skill position athletes, there is an added emphasis on being
Association (NCAA) Division II Football National Championship. big, strong, and explosive. I have them train with barbells twice
per week for the simple reason that one can train with greater
My interest in using dumbbells as a training tool was sparked loads with a barbell to gain strength as compared to dumbbells.
by a comment by Roberto Parker, who was the Head Strength Even though these athletes will use barbell training more than
and Conditioning Coach at Fresno State University during my dumbbell training, they will still be able to experience some of the
time there. He casually mentioned to me that the Strength and advantages that training with dumbbells provides.
Conditioning Coach for the New York Giants at the time, Johnny
Parker (no relation) had his athletes performing dumbbell cleans Nearly every exercise we perform with a barbell we also perform
at the Fresno State University facility while they were preparing with dumbbells. Because of the capability of performing
to play in the 1986 National Football League (NFL) Super Bowl in either alternate-arm or single-arm movements with dumbbells
Pasadena, CA. This led to me thinking about some of the benefits (something that obviously cannot be done with a barbell) athletes
dumbbells could provide to my athletes and I have been using are able to perform a greater number of variations when training
them as a training tool ever since. with dumbbells than when training with a barbell.
In my current position at CSU-Pueblo our football athletes For example, the following is a list of the possible variations when
train three times per week. For the first several years I was training with dumbbells while performing the snatch:
at the Air Force Academy I had our big skill position athletes 1. Power snatch: hang or full
(e.g., offensive/defensive linemen, linebackers, tight ends) lift 2. Power snatch: alternating-arm, hang, or full
four times per week and our skill position athletes (e.g., wide 3. Power snatch: single-arm, hang, or full
receivers, running backs, corner backs) lift three times per week. 4. Split snatch: hang or full
However, in my determination, some of our big skill position 5. Split snatch: alternating-arm, hang, or full
athletes reached a strength level where I believed further 6. Split snatch: single-arm, hang, or full
increases in strength were not going to benefit performance 7. Split: alternating-foot snatch, hang, or full
because they had already reached a superior strength. I decided 8. Split: alternating-foot snatch, alternating-arm, hang, or full
to move these athletes to lifting three times per week and 9. Split: alternating-foot snatch, single-arm, hang, or full
performing speed and agility training three times per week.
Subsequently, after reducing the lifting frequency of these Even when performing a basic exercise, such as the bench press,
big skill position athletes from four times per week to three using dumbbells allows for the options of performing the exercise
times per week, I found that they were still demonstrating with both arms simultaneously, alternating between each arm,
significant increases in strength. At that point, we made a or performing one arm at a time. As a result, exercise variation is
decision to have all football athletes lift three days per week. increased when including dumbbells in the training program. With
all these options, it becomes easy to periodize exercise selection
Since then, I have continued instructing all of our football athletes while advancing through training cycles. The athlete can progress
to lift three days per week. However, there is a difference in the from very simple, non-complex exercises to more and more
program design of our skill position athletes as compared to our technically difficult ones as they move from cycle to cycle.
big skill position athletes. Our skill position athletes train with
dumbbells twice per week and barbells once per week. In contrast,
our big skill position athletes train with barbells twice per week
and dumbbells once per week.

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For example: Table 4 provides both set/repetition schemes for this program for
1. Introduction cycle: push press big skill position athletes. In the first scheme, the athlete should
2. Hypertrophy cycle: power jerk select a resistance that allows completion of the full number of
3. Strength cycle: split alternating-foot jerk required repetitions on each set prior to increasing resistance
4. Power cycle: split alternating-foot, alternating-arm jerk (Table 4). The TB exercises should be performed explosively, and
5. In-season: split alternating-foot, single-arm jerk all other exercises should be performed as explosively as possible
in the concentric phase but lowered in three seconds during the
One advantage of performing single-arm movements is that it eccentric phase.
creates an unbalanced condition that the body has to work to
correct. For example, when performing dumbbell hang single- The second scheme requires the athletes to select a resistance that
arm power cleans with a 60-lb dumbbell, the muscles of the allows for the completion of the full number of required repetitions
core have to work to correct the unbalanced weight to one side. on only the first set prior to increasing resistance. The TB exercises
This effect is amplified when performing a single-arm movement should be performed explosively, and all other exercises should be
overhead because the center of gravity is elevated, creating a performed as explosively as possible in the concentric phase but
more unbalanced condition. As a result, performing these single- lowered in two seconds during the eccentric phase.
arm movements may be an effective way to train multiple muscle
groups simultaneously because the prime movers have to be
recruited to perform the movement and the muscles of the core ABOUT THE AUTHOR
have to contract to maintain a stable, upright position. Allen Hedrick is the Head Strength and Conditioning Coach at
Colorado State University-Pueblo, in Pueblo, CO. Previously, Hedrick
Table 1 provides a sample five-week program used has been the Head Strength and Conditioning Coach at the United
by the skill position athletes at CSU-Pueblo. This is a States Air Force Academy, the National Strength and Conditioning
training cycle that involves two power days (Monday Association (NSCA), and the United States Olympic Training Center.
and Wednesday) and one hypertrophy/endurance day Prior to that, he worked as a graduate assistant while pursuing his
(Friday). Monday and Friday are dumbbell (DB) training Master’s degree at Fresno State University. Hedrick was named
days while Wednesday is a barbell training day. the NSCA’s Collegiate Strength and Conditioning Coach of the
Year in 2003. Frequently published in various journals related
This program consists of two set/repetition schemes. Table to strength and conditioning, Hedrick has authored books on
2 provides both set/repetition schemes for the skill position football and dumbbell training, written chapters in three textbooks
athletes. In the first scheme, all total body (TB) exercises should related to strength and conditioning, and has spoken at numerous
be completed for the full number of required repetitions on the conferences and clinics both nationally and internationally.
first set only and timed exercises should be completed for the full
number of required repetitions in the specified time period. In this
scheme, all TB exercises should be performed explosively while all
others should be performed at a pace that allows for completion
of all repetitions in the specified time period. There should be 2:30
min of rest between all sets and exercises.
The second set/repetition scheme calls for the athlete to complete

the full number of required repetitions on each set. TB exercises
should be performed explosively, while all other exercises explode
up and should be controlled on the way down. In this scheme, 1:30
min of rest between TB sets and exercises and 1 min between all
other sets and exercises.
Table 3 is an example of a three-week hypertrophy/strength

program for big skill position athletes. This program involves
two days of barbell training (Monday and Friday) and one day
of dumbbell training (Wednesday). The primary emphasis is
hypertrophy, which is trained twice per week. The secondary
emphasis is strength, which is trained once per week.

APPLYING DUMBBELL EXERCISES TO FOOTBALL PLAYERS’ TRAINING PROGRAMS
TABLE 1. SAMPLE 5-WEEK PROGRAM FOR SKILL POSITION ATHLETES

MONDAY WEDNESDAY FRIDAY
(POWER) (POWER) (HYPERTROPHY/ENDURANCE)
DB hang alternating-arm DB squats/alternating power cleans/
Power cleans (TB)
power snatches (TB) alternating power jerks (TB)
DB split alternating-foot,
Hang cleans (TB) DB single-leg squats (CL)
alternating-arm snatches (TB)
DB alternating-arm
Jump squats (CL) DB lateral lunges (CL)
incline presses (TL)
DB v-ups Squats (CL) Plate lift and twists
DB rows (TL) Bus drivers DB bench back extensions
Neck manual resistance

Bench presses (CL) DB rows (CL)
flexion/extension
Standing chest presses (CL)
lateral flexion
TB = Total Body
TL = Timed Lift
AL = Auxiliary Lift
CL = Core Lift
TABLE 2. SET/REPETITION SCHEME FOR SKILL POSITION ATHLETES

SCHEME 1 (POWER) SCHEME 2 (HYPERTROPHY/ENDURANCE)
WEEK
TB TL AL TB CL AL
1 5x2 4 x 4 at 8 s 3x8 4x5 4 x 11 3 x 10
2 5x4 4 x 6 at 9 s 3x8 4 x3 4x9 3 x 10
3 5x2 4 x 4 at 8 s 3x8 4x5 4 x 11 3 x 10
4 5x4 4 x 6 at 9 s 3x8 4x3 4x9 3 x 10
5 5x2 4 x 4 at 8 s 3x8 4x5 4 x 11 3 x 10

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TABLE 3. SAMPLE 3-WEEK PROGRAM FOR BIG SKILL POSITION ATHLETES
MONDAY WEDNESDAY FRIDAY
Mid-thigh power snatches (TB) DB mid-thigh power cleans (TB) Mid-thigh power cleans (TB)
Split alternating-foot snatches (TB) DB cleans (TB) Cleans (TB)
Squats (CL) DB front squats (CL) Bench presses (CL)
Manual resistance leg curls DB straight-leg deadlifts (CL) Bent-over rows (CL)
Two-hand bar twists DB incline press (CL) 60-s stabilizations*
Good mornings DB crunches Neck manual resistance lateral flexion

DB bench back extensions
flexion/extension
*This is an exercise in which the athlete closes his/her eyes and stands on one foot for 60 s and then switches to the other foot. A partner
can apply force against the athlete to cause the athlete to have to hop to regain balance, but not forcefully push the athlete. The goal is to
regain balance as quickly as possible.
TABLE 4. SET/REPETITION SCHEME FOR BIG SKILL POSITION ATHLETES

SCHEME 1 (HYPERTROPHY) SCHEME 2 (STRENGTH)
WEEK
TB CL AL TB CL AL
1 4x6 4x9 3x8 4x5 4x7 3x6
2 4x4 4x7 3x8 4x3 4x5 3x6
3 4x6 4x9 3x8 4x5 4x7 3x6

ASSESSMENT AND TESTING OF SPECIFIC ENDURANCE IN SOCCER PLAYERS
GARY STEBBING, CSCS
S
occer is a multifaceted game requiring a complex interaction conclusion of the match. Endurance performance in soccer is
of multiple physical abilities. Elite soccer players rarely usually measured using the total distance covered in the match.
demonstrate exceptional ability or capacity in one physical Although this is a reasonable indicator, total distance does not
domain, yet they are often highly competent in several different clearly differentiate the varying intensities at which that distance
areas. When analyzing soccer performance, it can be very difficult was achieved (6). This issue is slowly being addressed with
to differentiate the various physical factors due to significant increased access to motion tracking devices. A well trained
crossover and interactions between abilities. Individual game aerobic system has a positive relationship with overall distance
physiology varies based on technical and tactical demands, and covered, duration on the ball, and repeated sprint ability during
specific requirements and characteristics of each position. Large a match (19).
variations also exist across individuals and playing levels, in terms
of game demands and fatigue. With this in mind, both training and FITNESS ASSESSMENT AND TESTING
testing protocols should be individualized to each specific player. It is important to reaffirm that tests selected accurately target the
physiology and main performance related abilities in the sport.
Strength and conditioning professionals are expected to support All tests also have a natural variability in results, and coaches
players of various ages, abilities, and genders; therefore, any must be mindful of falsely interpreting small changes in scores as
assessment or training intervention must be carefully matched positive or negative (measurement error). In addition to options
with the specific group and individual profiles. The focus of this for calculating worthwhile change that are discussed extensively
article is to describe the needs of soccer athletes and then provide elsewhere, coaches should consider what constitutes a worthwhile
assessments for testing endurance. change and what level of change is meaningful (10).
BASIC PHYSIOLOGY OF SOCCER Physiological demands of intermittent sports are difficult to

Although decisive moments are defined by anaerobic activities reproduce in the laboratory and the use of sport-specific field
such as sprints, jumps, and contests for the ball, aerobic testing is an accepted and valid approach to physical fitness
metabolism still dominates so that soccer has a high endurance assessment in soccer (5,6). Field-based testing is popular as
component (14). Endurance is generally understood in terms of it enables multiple players to be tested either together or in a
ability to resist fatigue. Fatigue in soccer can be described as short relatively short time, and it can take place in a normal training
term relating to immediate activities, or longer term resulting environment. Basic, well-established field tests can be used to
from the cumulative effect of work rate demands towards the assess key endurance abilities related to soccer. Analysis within

NSCA COACH 2.2
the context of real play or related scenarios designed to replicate • 3 x 20-m shuttle walk
game play continue to be developed. Specific field-based • 1 x 15-m sprint
endurance tests have been explored that incorporate forwards, • 3 x 20-m running
backwards, and sideways running along with turning and jumping • 3 x 20-m jog (approximately 11 cycles in 15 min)
(5). Further specificity to soccer includes ball dribbling and a 290- • Rest for 3 min and repeat for 5 bouts
m soccer circuit track (7).
The second part of the LIST test consists of the participant moving
Contemporary methods are now providing much improved data straight to intermittent shuttles alternating between jogging
on previous notational and observational approaches. The use and running speed. The participant performs these shuttles until
of multiple cameras, Global Position Systems (GPS), and time failing to stay with the audio for two consecutive beeps or 10 min
motion videos are just three ways in which soccer physiology and expires, whichever comes first. An alternative modification for
performance is now being analyzed. soccer players would be to skip the second part of the test and to
perform six cycles of the first part of the LIST test, which would
TESTING AEROBIC ENDURANCE amount to 90 min of exercise.
Assessing or measuring aerobic endurance is achieved via
establishing rate of maximal oxygen consumption (VO₂max). YO-YO INTERMITTENT RECOVERY TEST (FIGURE 2)
Laboratory tests using step-like or ramped protocols with The Yo-Yo Intermittent Recovery Test consists of 20-m shuttles
incremental intensities can be used for accurate measure of similar to the MSFT, but instead there is a short recovery period
VO₂max and parameters related to lactate, as well as running following each shuttle run (2). Two speed profiles exist for this
economy. Researchers suggest that a VO₂max greater than 60 test: level 1 (speed 10 km/hr) targets the aerobic energy pathway
ml/kg/min is required at elite levels of soccer (15). Commonly and level 2 (speed 13 km/hr) targets both the aerobic and
used field tests include the multi-stage fitness test (MSFT), anaerobic pathways.
Loughborough intermittent shuttle test (LIST), yo-yo intermittent
recovery test, and Hoff test. For this test, the participant begins at the middle of three cones.
The prerecorded audio program signals the start of the test and
MULTI-STAGE FITNESS TEST (MSFT) (FIGURE 1) the participant must perform a 20-m shuttle run between the
A commonly used field test for aerobic endurance is the MSFT, cones in time with the beeps. Upon returning to the starting cone,
which was originally devised by Ramsbottom, Brewer, and the participant has 10 s of recovery to either walk or jog out to the
Williams. MSFT is easy to administer and reproduce, and involves 5-m cone and back to the starting cone before the beep signals
common activities in soccer such as deceleration, turning, and the next shuttle. The participant’s inability to stay in time with
acceleration (13). the predetermined beeps on two consecutive occasions ends the
test. Upon ending, the final point is marked and the total distance
The MSFT protocol uses a prerecorded audio program with a covered is calculated. The level 1 speed profile relates to on-field
series of timed beeps. The participant performs shuttle runs performance and an individual with a VO₂max greater than 60 will
between the cones in time with the beeps of the program. The cover in excess of 2,250 m on this test (8).
program progresses through a series of levels with running speeds
increasing at each level. This test correlates well with VO₂max; HOFF TEST
however, recording total distance covered during the program Developed by Hoff et al., the Hoff test is ideally marked out on
rather than estimating VO₂max from the results may be a better half of a full-sized soccer field (7). The participant dribbles a ball
strategy in this situation (18). in the direction of the arrows around a track. The dribbling track is
designed to replicate various soccer skills to complete the 290-m
LOUGHBOROUGH INTERMITTENT SHUTTLE TEST (LIST) lap. The participant completes the maximum number of circuits in
(FIGURE 1) 10 min. Elite players should cover more than 2,100 m on this test
The LIST is a variation on the shuttle run test designed for (18). Recent research also suggests that the Hoff test may be able
intermittent team sports and uses the same basic setup used for to predict maximal lactate steady state (9).
the MSFT (11). The LIST test has two parts and uses a prerecorded
audio program to provide the signals that control the speed of the TESTING FOR MAXIMAL AEROBIC SPEED (MAS)
participants speed during the test. MAS describes the minimum speed that elicits VO₂max and
may be indicative of a high anaerobic capacity (16). It has been
The first part of the test begins with the participant between suggested that MAS may be a critical factor in developing aerobic
cones set up for 20-m shuttles to help determine their speed. power in sports such as soccer (1). Interval training using MAS can
Their speed can be calculated based on predetermined fitness be a useful approach for improving aerobic power (1).
level and specific sport. The audio beeps control the participant’s
speed during each bout. The participant then performs 15-min Testing for MAS can be done by using a fixed distance shuttle run
bouts of the following cycle: where participants cover as much distance as possible in 5 min
(300 s) using an out and back shuttle method (1). To calculate

PREPARING FOR THE NFL COMBINE — A FUNCTIONAL AND MOVEMENT-SPECIFIC
ASSESSMENT AND TESTING OF SPECIFIC ENDURANCE IN SOCCER PLAYERS
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS
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There are many factors that contribute to success for each
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the current training program.

NSCA COACH 2.2
16. Renoux, JC, Petit, B, Billat, V, and Koralsztein, JP. Oxygen

deficit is related to the exercise time to exhaustion at maximal ABOUT THE AUTHOR
aerobic speed in middle distance runners. Archives of Physiology Gary Stebbing studied sport and exercise science as an
and Biochemistry 107(4): 280-285, 1999. undergraduate and sport and performance psychology at the
17. Silva, JR, Magalhães, J, Ascensão, A, Seabra, AF, and Rebelo, postgraduate level (PG Dip). He has been certified as a Certified
AN. Training status and match activity of professional soccer Strength and Conditioning Specialist® (CSCS®) through the National
players throughout a season. Journal of Strength and Conditioning Strength and Conditioning Association (NSCA) for 13 years. He
Research 27(1): 20-30, 2013. trains clients for challenging objectives such as ultra-endurance
and multi-day events. Since 1995, Stebbing has been a trainer
18. Stølen, T, Chamari, K, Castagna, C, and Wisløff, U. Physiology and freelance performance and conditioning coach, including
of soccer – An update. Sports Medicine 35(6): 501-536, 2005. practicing, writing, and lecturing on coaching psychology, training,
19. Turner, A, and Kilduff, L. Defining and developing the aerobic and conditioning for sport in the United Kingdom and Australia.
capacity. Professional Strength and Conditioning 23: 2-11, 2011. Prior to this, he was a professional soccer player, spending 11 years
in English leagues and captaining England at the U18 and U19 levels.
FIGURE 1. MULTI STAGE FITNESS TEST AND LOUGHBOROUGH INTERMITTENT SHUTTLE TEST
Start
20 m
FIGURE 2. YO-YO INTERMITTENT RECOVERY TEST
Start
5m 20 m
FIGURE 3. TEST FOR REPEATED SPRINT ABILITY

Start
30 m
FIGURE 4. SOCCER-SPECIFIC TEST FOR REPEATED SPRINT ABILITY
5m
Start
Finish
5m
10 m 10 m 10 m 10 m
Sprint Recovery

STRENGTH AND CONDITIONING CONSIDERATIONS FOR THE ELITE TEN-PIN BOWLER
JULIAN LIM, MS, CSCS
T
en-pin bowling is an international indoor sport that has BOWLING DELIVERY
gained participation both at the recreational and elite The delivery of the bowling ball occurs during the last step of
levels. Its popularity has enabled the sport to be featured the five-step approach. As the left foot is sliding, the bowling
in the Commonwealth and Asian Games since 1998 and 1978, ball is released when the arm swing reaches the bottom of its
respectively. It is commonly viewed that ten-pin bowling is not arc. Simultaneously, the bowler’s fingers lift upward and outward
a physically demanding sport (5,6). However, recent studies to impart revolution on the bowling ball. The efficiency of the
have shown that a significant amount of muscular strength and movement is influenced by arm flexion and forearm internal
endurance is correlated with high performance in the sport of ten- rotation. Strength of the arm flexors and forearm/wrist internal
pin bowling (3,4). rotators are significantly correlated with ball release velocity, but
not to average bowling score (2). Researchers also reported that
FIVE-STEP APPROACH experienced players generate tremendous spin on the bowling
The five-step approach (Figure 1) in ten-pin bowling delivery ball, and thus develop strong forearm/wrist rotators through
is the choice movement used by most elite bowlers around the experience (2).
world. A proper five-step approach can result in greater ball
speed at release. This article focuses on strength and conditioning INJURY PREVENTION
considerations that impact performance of this specific movement. Oftentimes, bowlers’ shoulders can be susceptible to chronic
injuries. Instead of letting the arm swing like a pendulum through
POWER-STEP the delivery, many contemporary bowlers attempt to “muscle”
The power-step is the penultimate step used in the five-step through the shot. Not only does this place high traction force
approach, and its goal is to assist the bowler in generating more on the glenohumeral joint, and may possibly lead to injury, the
power in the approach. In a right-handed bowler, this requires anterior shoulder muscles can also become overdeveloped, in
a quick and forceful extension of the right hip and knee joints. comparison to the opposing muscle group. Therefore, it seems
Peak horizontal ground reaction force and impulse need to be beneficial for elite ten-pin bowlers to strengthen the posterior
generated to initiate the transfer of forces from the ground to the shoulder muscles to help reduce such incidence of muscular
ball at the point of release from the bowler’s hand. injuries and imbalances.

NSCA COACH 2.2
Injuries to the lower back may also occur during the backswing of REFERENCES
the bowling delivery. The higher the backswing, the greater the 1. Hsiao, KC, Chen, MC, and Tu, CH. Bowling injuries. Journal of
potential momentum generated for acceleration of the subsequent Orthopedic Surgery Taiwan 13(2): 111-114, 1996.
bowling delivery. A lack of extension and rotation of the thoracic
2. Razman, R, and Cheong, J. Upper limb strength of Malaysian
spine and glenohumeral joint can affect the peak height of the
ten-pin bowlers: Relationship with bowling average and ball
backswing. To achieve the desired range of the backswing, the
release velocity. Journal of Science and Medicine in Sport 13(suppl
lumbar spine has to compensate with extension and rotation
1): 100-107, 2010.
movements. This may potentially lead to the development of
chronic injuries to the lower back. Thus, optimal thoracic and 3. Tan, B, Aziz, AR, and Teh, KC. Correlations between
shoulder mobility is suggested to achieve safe and efficient physiological parameters and performance in elite ten-pin bowlers.
technique for the backswing. Journal of Science and Medicine in Sport 3(2): 176-185, 2000.
4. Tan, B, Aziz, AR, Teh, KC, and Lee, HC. Grip strength
Injuries to the lower limbs may occur if a bowler lacks the ability to measurement in competitive ten-pin bowlers. Journal of Sports
form a stable base during the approach. Inefficient bowlers often Medicine and Physical Fitness 41(1): 68-72, 2001.
display noticeable knee valgus/varus movements on the last step
just before the point of release (1). The improper gait during the 5. Thomas, PR, Schlinker, PJ, and Over, R. Psychological and
approach and slide may lead to adductor muscle strains and knee psychomotor skills associated with prowess at ten-pin bowling.
ligament injuries (1). Increasing lower body strength, especially Journal of Sports Sciences 14(3): 255-268, 1996.
in the muscles involved in hip stability, appears beneficial to help 6. Wiedman, DL. Bowling: Steps to Success. Champaign, IL:
decelerate the body and maintain knee and ankle alignment, as Human Kinetics; 2006.
the bowler “slides” at the end of the approach.
ABOUT THE AUTHOR
SAMPLE BOWLING TRAINING PROGRAM Julian Lim is a strength and conditioning coach at the Singapore
Table 1 shows a sample strength and conditioning program for an
Sports Institute, where he implements sport-specific training
elite bowler. The training program is mainly comprised of training
programs for national and elite level athletes. His current portfolio
for the muscles involved in the bowling delivery. These include
includes athletes competing in athletics, badminton, basketball,
strengthening the gluteus maximus and hamstring musculature
and bowling. He endeavors to research and utilize evidence-based
for horizontal force propulsion during the power-step phase.
strength training principles to enhance an athlete’s sporting
In addition, this program also includes exercises for the biceps
performance. Lim received his Bachelor’s degree in Sports Science
brachii and internal rotators of the forearm muscles for effective
from Edith Cowan University and his Master’s degree in Research
bowling ball release during the delivery.
from the National Institute of Education in Singapore.
Prehabilitation (i.e., injury prevention) exercises are included to

address scapular stabilization and thoracic mobility during the
backswing, as well as hip stabilization during the sliding phase of
the delivery. These exercises are performed between sets of the
main exercises.
Lastly, core stability exercises are included to increase endurance

and dynamic stabilization to help in maintaining optimal technique
during the bowling delivery (Table 2). Exercises that focus on anti-
rotation, anti-extension, and anti-flexion movement patterns are
included in this program.
CONCLUSION
The modern game of ten-pin bowling requires an athlete to have
high levels of physical preparedness to excel. By implementing
the sample training program, an athlete may be able to improve
performance in the sport of ten-pin bowling.

STRENGTH AND CONDITIONING CONSIDERATIONS FOR THE ELITE TEN-PIN BOWLER
Five-Step Approach (Figure 1): With a five-step approach, step 1 Single-Leg Glute Bridge (Figure 4): A) Begin in a supine position
is short. The bowler moves the ball forward on step 2, begins the with the lower back slightly pressed against the ground (posterior
drop on 3, and reaches the height of the backswing on step 4. pelvic tilt), one leg in the air, and the other leg planted on the
The ball comes forward on step 5, into a long slide and straight- ground or diagonal surface. B) Initiate the hip extension with the
arm release. weight on the heel of the foot. Finish the whole movement with
plantar flexion of the same foot.
FIGURE 1. FIVE-STEP APPROACH
Forward Mini-Hurdle Hop to Single-Leg Landing (Figure 2): A)

FIGURE 4. SINGLE-LEG GLUTE BRIDGE
From an athletic position, explosively jump over the mini-hurdle.
B) Prepare to land in a single-leg stance while in mid-air. C) Forearm Pronation (with band) (Figure 5): A) Attach the end of
Absorb the landing on one leg by flexing the hip, knee, and ankle. a weighted handle to resistance tubing, and secure the tubing to
Stay in the landing position for 1 s. an anchor point. Ensure that the forearm is parallel to the floor
at the start of the movement. B) Rotate the forearm and ensure
that sufficient tension is applied to the resistance tubing as the
handle is positioned perpendicular to the floor. Throughout the
movement, ensure that the elbow of the pronating arm is held still
and beside the body as best as possible.
FIGURE 2. FORWARD MINI-HURDLE HOP TO

SINGLE-LEG LANDING
Barbell Skater Squat (Figure 3): A) While standing upright
FIGURE 5. FOREARM PRONATION (WITH BAND)
with a barbell across the upper back, shift into a single-
leg stance. B) Slowly extend one leg behind the body Pretzel Stretch (Figure 6): Hold down the position of the right
while maintaining a neutral spine. The trail leg should knee onto the ground with the left hand. Then, place the right
not be in contact with the ground at any time. hand on the left ankle to pull the shoulder across the body in
the opposite direction. Hold this position before switching to the
opposite side.
FIGURE 3. BARBELL SKATER SQUAT
FIGURE 6. PRETZEL STRETCH

NSCA COACH 2.2
TABLE 1. SAMPLE STRENGTH AND CONDITIONING PROGRAM FOR BOWLERS

PREHABILITATION
EXERCISE SETS X REPETITIONS LOAD REST EXERCISE
BETWEEN SETS
Forward mini-hurdle
hops to single-leg 3 x 10 Body mass 2 – 3 min
landing (Figure 2)
Barbell skater Monster walks

4x6 < 67% 1RM 30 – 60 s
squats (Figure 3) with bands
Single-arm “T” and “I” exercises

4x6 < 67% 1RM 30 – 60 s
dumbbell rows (with weight plate)
Single-leg glute
4 x 10 Body mass 30 – 60 s Pretzel stretch (Figure 6)
bridges (Figure 4)
Forearm pronation
3 x 10 Self-regulated 30 – 60 s
(with band) (Figure 5)
TABLE 2. SAMPLE CORE STABILITY PROGRAM FOR BOWLERS

SETS X
EXERCISE FOCUS OF EXERCISE
REPETITIONS
Back extension 2 x 15 Anti-flexion
Dead bug 2 x 10 (each side) Anti-extension/rotation
Bird dog 2 x 10 (each side) Anti-flexion/rotation
Side plank 2 x 45 – 60 s Anti-lateral flexion

MUSCULAR HYPERTROPHY TRAINING IN STRENGTH AND CONDITIONING
MATTHEW CRAWLEY, MS, CSCS,*D, USATF-1
M
uscular hypertrophy training is often a topic of discussion to recover between intense workouts (3). Smaller muscle
in sports where adding some extra mass to an athlete can groups take anywhere from 24 – 48 hr because of less
improve sports performance. Hypertrophy can be simply motor unit recruitment relative to muscle sizes (3).
described as muscular growth as a result of protein breakdown
and synthesis. Possible benefits of increased muscle mass typically Sleep is also often overlooked, but it is paramount to help muscle
include an increase in muscular strength, force production, and tissue recover and effectively maintain a hormonal balance that
support and cushioning to help protect the body against external induces hypertrophy. Sleep recommendations range anywhere
forces (6,7). When engaging in muscular hypertrophy training, the from 7 – 10 hr per night to recover between workouts (3).
objective is to induce microtrauma in the chosen muscle groups
during training sessions to facilitate protein supercompensation NUTRITION
during rest (5). Supercompensation must take effect in order to “You are what you eat” is a common expression that means that
see gains by raising an individual’s fitness levels above where they the body is a byproduct of the nutrients that are consumed. A
were prior to beginning the workout. well-balanced diet with an appropriate amount of macronutrients
(e.g., protein, carbohydrate, fat) is essential to optimize gains.
FOUNDATIONAL COMPONENTS Nutrition plays a substantial role in the process of building muscle.
It is important for athletes and coaches to understand it takes When training with a focus on muscle hypertrophy, protein is
commitment to integrate lifestyle choices with hypertrophy highly essential for muscle tissue repair and growth. Based on
training to achieve sport performance goals. Athletes need recommendations from the Academy of Nutrition and Dietetics,
to be aware how non-training time and nutrition affect athletes should consume 1.2 – 1.7g/kg of bodyweight per day of
hypertrophy. Taken together, recovery, nutrition, and training protein to promote muscle growth (8).
are three factors that significantly affect hypertrophy. The
following sections provide a few research-based tips on these TRAINING
foundational components. Because there is no “cookie cutter” training program that can
be applied to everyone, it is recommended that coaches and
RECOVERY athletes experiment and blend different methodologies to find
Recovery is an aspect of training that is often overlooked. what works best for each athlete. However, most athletes can
It is important to understand the recovery time for larger gain strength and muscle mass by performing Olympic-style lifts,
and smaller muscle groups so changes can be made to the power lifts, and auxiliary training. The following are four basic
training program. Larger muscle groups take 48 – 72 hr guidelines to follow (5):

NSCA COACH 2.2
1. An exercise overload should be applied. • Sometimes less is more; listen to the body and arrange for
2. The exercises and training program should be specific to periods of rest and recovery whenever appropriate.
the goals.
3. The exercises and training load (e.g., intensity and volume) CONCLUSION
should vary upon workout goals. The enlargement of the cross-sectional areas of individual muscle
4. Programs should be adjusted individually. fibers contributes to an increase in muscle size (i.e., hypertrophy)
(5). Muscular hypertrophy can be accomplished through proper
It takes about 21 – 28 days for the human body to adapt to a new nutritional intake, effective recovery practices, and resistance
stimulus (4). To account for this adaptation to stress, progressive training. By following the recommendations on these three
overload can be applied to continue making gains. The goal of components provided in this article, athletes can reach their
progressive overload is to progressively place greater than normal hypertrophy related goals.
demands on the exercising musculature (2).
REFERENCES
Intensity and Volume 1. Baechle, T, and Earle, R. Essentials of Strength Training and
When the training goal is muscle hypertrophy, the vital parameters Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 2008.
of training include exercise intensity and exercise volume (5).
2. Dietz, C, and Peterson, B. Triphasic training: A systematic
Intensity can be defined as performing an exercise repetition
approach to elite speed and explosive strength performance.
in relation to an individual’s one repetition maximum (1RM) (1).
Hudson, WI: Bye Dietz Sport Enterprise; 2012.
Intensity is a trigger for muscle growth and protein synthesis (1).
As intensity increases, volume must decrease, and conversely, 3. McDuff, DR. Sports Psychiatry: Strategies for Life Balance and
as volume increases, intensity must decrease. Volume can be Peak Performance (2nd ed.). Arlington, VA; American Psychiatric
described as the total number of repetitions multiplied by intensity Publishing; 2012.
or weight lifted. Intensity and volume should coincide to provide 4. USA Track and Field. Coaching Education Level 1 Curriculum
an optimal hypertrophy training program. Manual. USATF.org.
As stated earlier, individual adaptations occur and there is no-one- 5. Zatsiorsky, V, and Kraemer, WJ. Science and Practice of
size-fits-all approach. Some athletes will respond better to higher Strength Training (2nd ed.). Champaign, IL: Human Kinetics; 2006.
rather than lower reps, while some athletes will respond better 6. Ivy, JL, and Ferguson, LM. Optimizing resistance exercise
to changes in intensity. Optimal results will likely be achieved by adaptations through the timing of post-exercise carbohydrate-
individual trial and error to discover what works best. As a basic protein supplementation. Strength and Conditioning Journal 32(1):
guideline, volume and intensity recommendations for hypertrophy 30-36, 2010.
training are 3 – 6 sets of 6 – 12 reps each per muscle group, with
7. Ivy, JL, Goforth, HW, Jr, Damon, BM, McCauley, TR, Parsons,
loads of 50 – 85% of 1RM (1).
EC, and Price, TB. Early post-exercise muscle glycogen recovery
is enhanced with a carbohydrate-protein supplement. Journal of
Training Methods to Consider
Applied Physiology 93(4): 1337-1344, 2002.
Maximum effort activities with multi-joint movements can
stimulate higher motor unit recruitment (e.g., fast twitch muscles) 8. Kohn, J. Strength building and muscle mass. Eat Right.
and may promote hypertrophy (5). Maximum effort activities Academy of Nutrition and Dietetics. 2014. Retrieved March 2015
relate to a percentage close to an athlete’s 1RM to stimulate as from http://www.eatright.org/resource/fitness/training-and-
many muscle fibers as possible in order to gain strength and size. recovery/building-muscle/strength-building-and-muscle-mass.
When programing workouts, it is important to select exercises
that will provide the most efficient way to help achieve goals. ABOUT THE AUTHOR
For instance, if the goal is to add mass, choosing the “big three” Matthew Crawley is the Head Sports Performance Coach at Impact
lifts (i.e., bench press, back squat, and deadlift) as a foundation Sports Performance in Buffalo, NY. Crawley is the former Head
may be a good place to start. To increase power and rate of force Strength and Conditioning Coach for the men’s basketball team
production, Olympic-style lifts may aid in the development of at Webber International University. Previously, Crawley served
explosive power (5). Auxiliary methods can be used to improve as a Performance Center Coach at the National Strength and
specific areas and to work on targeted weaknesses. Conditioning Association (NSCA) World Headquarters in 2013. He
has extensive experience working in the private sector with youth,
QUICK TRAINING TIPS high school, college, professional, tactical, and Olympic athletes.
• Increasing the speed of lifts increases power. Crawley holds a Master of Science degree in Health and Human
◦ Consider using higher velocities for the following Performance from Canisius College. He is certified as a Level 1
exercises: bench presses, back squats, clean pulls, Coach though United States of America Track and Field (USATF)
and snatch pulls. and is certified as a Certified Strength and Conditioning Specialist®
• For advanced progressions of the lat pulldown, try with Distinction (CSCS,*D®) through the National Strength and
variations of pull-ups, chin-ups, alternate grips, and Conditioning Association (NSCA).
inverted rows.

INTEGRATIVE NEUROMUSCULAR TRAINING FOR YOUTH
RICK HOWARD, MED, CSCS,*D, USAW
A
positive interrelationship exists between motor skill THE COMPOSITE YOUTH DEVELOPMENT MODEL
development and muscular strength (14). Coaches can help Based on an analysis of long-term athletic development models,
athletes to develop athletic ability by including motor skills the CYD model was proposed as a “flexible blueprint” for coaches
training into practice sessions. Development of fundamental motor (8,9). The CYD model provides a holistic approach to positive
skills has repeatedly been shown to enhance fitness and sport youth development for all children and adolescents with a strong
skills, reduce the risk of injury, and promote lifelong participation emphasis on designing physical conditioning programs that
in physical activity (2,7,8,9,11,13,14). Central to the development of emphasize general physical preparation and the development of
fundamental motor skills is the development of muscle strength in gross movement skills. The CYD model offers a comprehensive
children and adolescents (3). Therefore, improvement of general approach for multisport participation, physical activity, fun
and sport-specific skills can be maximized by including both activities, and structured play for aspiring young athletes.
motor skill mastery and muscle strength activities in a general
preparatory strength and conditioning program (7). This approach PUTTING IT ALL TOGETHER
is called integrative neuromuscular training (INT) and can be Youth can begin participating in strength and conditioning
achieved by purposefully including activities that promote health exercises at approximately the same age that they begin playing
fitness, skills fitness, motor skill mastery, and efficacy (1,10). sports (typically 6 – 8 years old) (4). It is incumbent on coaches,
therefore, to provide the appropriate instructional guidance for
Motor skills can be thought of in a sports context as the youth as early as age 6 – 8 in INT as part of the CYD model. Every
combination of skills that produce athleticism. Vern Gambetta child deserves the opportunity to participate in a wide variety
defines athleticism as “executing athletic movements at optimum of sports and activities as well as to participate in a properly
speed with precision, style, and grace,” (5). This definition of designed strength and conditioning program.
athleticism fits well with the classic definition of physical literacy
that promotes movement with competence and confidence REFERENCES
throughout the lifespan (16). It is important for coaches to 1. Bukowsky, M, Faigenbaum, A, and Myer, G. FUNdamental
recognize their role is to develop youth into physically active integrative training for physical education. Journal of Physical
adults. Coaches should provide a positive youth sports and Education, Recreation and Dance 85(6): 23-30, 2014.
strength and conditioning experience that builds on success,
2. Faigenbaum, A, Lloyd, R, Sheehan, D, and Myer, G. The role of
does not use exercise as punishment, and promotes motor skills
the pediatric exercise specialist in treating exercise deficit disorder
and muscle strength development for all youth. Incorporating INT
in youth. Strength and Conditioning Journal 35(3): 34-41, 2013.
into sports practice and training can have long-term health and
physical fitness implications for youth (15). The purpose of this 3. Faigenbaum, A, Farrell, A, Fabiano, M, Radler, T, Naclerio, F,
article is to provide information to coaches on how to include INT Ratamess, et al. Effects of integrative neuromuscular training on
into their youth fitness and sports conditioning program. fitness performance in children. Pediatric Exercise Science 23(4):
573-584, 2011.
INTEGRATIVE NEUROMUSCULAR TRAINING 4. Faigenbaum, A, Kraemer, W, Blimkie, C, Jeffreys, I, Micheli,
The concept of INT was developed by Avery Faigenbaum for use L, Nitka, M, and Rowland, TW. Youth resistance training: Updated
with youth across sports, fitness, or physical education settings position statement paper from the National Strength and
(12). The integrated components of INT include: Conditioning Association. The Journal of Strength and Conditioning
• Motor skills (e.g., running, throwing, catching, and Research 23(suppl 5): S60-S79, 2009.
dynamic balance)
• Health fitness (e.g., muscle strength) 5. Gambetta, V. Athleticism. Retrieved March 1, 2015 from
• Skills fitness (e.g., speed, agility, and balance) http://www.performbetter.com/webapp/wcs/stores/servlet/
• Efficacy, developmental appropriateness, and fun PBOnePieceView?storeId=10151&catalogId=10751&pagename=318.
6. Howard, R. Catch 22: Why fundamental motor skills are so
The key to successful implementation of INT is a qualified coach important. NSCA Coach 2(1): 38-41, 2015.
who understands the unique needs of youth throughout the
7. Lloyd, R, Faigenbaum, A, Stone, M, Oliver, J, Jeffreys, I, Moody,
nonlinear stages of the developmental continuum. Successful
J, et al. Position statement on youth resistance training: The 2014
coaches understand instructional pedagogy for youth and must
international consensus. British Journal of Sports Medicine 48(7):
be able to create a developmentally appropriate conditioning
498-505, 2014.
program that focuses on long-term positive development,
following the Composite Youth Development (CYD) model (8,9). 8. Lloyd, R, Oliver, J, Faigenbaum, A, Howard, R, De Ste Croix,
M, Williams, C, et al. Long-term athletic development – Part 1: A
pathway for all youth. Published ahead of print. The Journal of
Strength and Conditioning Research, 2014.

NSCA COACH 2.2
NSCA.com
9. Lloyd, R, Oliver, J, Faigenbaum, A, Howard, R, De Ste Croix, 14. Stodden, D, and Goodway, JD. The dynamic association
M, Williams, C, et al. Long-term athletic development – Part 2: between motor skill development and physical activity. Journal of
Barriers to success and potential solutions. Published ahead of Physical Education, Recreation and Dance 78(8): 33-49, 2007.
print. The Journal of Strength and Conditioning Research, 2014. 15. Stodden, D, Howard, R, Faigenbaum, A, Richardson, C,
10. Myer, GD, Faigenbaum, AD, Edwards, NM, Clark, JF, Best, Meadors, L, Moore, et al. Promoting integrative youth physical
TM, and Sallis, RE. Sixty minutes of what? A developing brain development in the United States. United Kingdom Strength and
perspective for activating children with an integrated exercise Conditioning Journal 26: 10-18, 2012.
approach. Published ahead of print. British Journal of Sports 16. Whitehead, M. The concept of physical literacy. European
Medicine, 2015. Journal of Physical Education 6: 127-138, 2001.
11. Myer, GD, Faigenbaum, AD, Ford, KR, Best, TM, Bergeron, MF,
and Hewitt, TE. When to initiate integrative neuromuscular training
ABOUT THE AUTHOR
to reduce sports-related injuries in youth? Current Sports Medicine
Rick Howard helped start the National Strength and Conditioning
Reports 10(3): 155-166, 2011.
Association (NSCA) Youth Special Interest Group (SIG) and served
12. Naclerio, F, and Faigenbaum, A. Integrative neuromuscular this year as Immediate Past Chair. In addition, Howard serves on
training for youth. Revista Kronos 10(1): 49, 2011. the NSCA Membership Committee and is the NSCA State/Provincial
13. Stodden, D, Gao, Z, Goodway, J, and Langendorfer, S. Program Regional Coordinator for the Mid-Atlantic Region. Howard
Dynamic relationships between motor skill competence and is involved in many pursuits that advance knowledge, skills, and
health related fitness in youth. Pediatric Exercise Science 26(3): coaching education to help all children enjoy lifelong physical
231-241, 2014. activity and sports participation.
The National Strength and Conditioning Association in conjunction with the President’s Council on Fitness, Sports &
Nutrition presents the Strength of America Award. This recognition is given to high schools and their coaches that
exhibit the highest standards in the safety and success of young athletes. Apply Now.
Applications are accepted until May 15. Winners are recognized at the 2015 National Conference Awards Banquet on
July 10. Your program can help set the standard for what a high school program should be.

EATING FOR MUSCLE GROWTH
DEBRA WEIN, MS, RDN, LDN, NSCA-CPT,*D, AND LAURA HALUPOWSKI
I
t is important to consider nutrition as an influential part of an FUELING FOR MUSCLE GROWTH
overall workout program. Spending hours in the gym will not It may be useful to think of each entire day’s nutrient intake as
always equate to muscle gains without proper pre- and post- preparation for the next workout. Several studies have shown
workout fuel. Muscle growth is a delicate balance between protein that protein, or protein in combination with carbohydrates in
synthesis and protein breakdown that requires sustaining an close temporal proximity to RE, stimulates greater MPS than
adequate amount of macronutrients and micronutrients to meet carbohydrates alone (3,7,13). Specifically, a 2006 study that
the demands of each individual. The purpose of this article is to compared supplementation of 20 g of protein versus 20 g of
provide knowledge about nutritional intake (focusing on protein dextrose (i.e., carbohydrate) one hour before and one hour after
and carbohydrates), in tandem with a workout program, which RE showed greater upregulation of MPS markers in the group that
may help in achieving muscle growth. consumed the protein supplement (13).
THE SCIENCE BEHIND MUSCLE GROWTH The recovery phase and protein’s effect on anabolic responses
Resistance exercise (RE) naturally leads to the breakdown of throughout the entire day was addressed by a 2013 study. In this
muscle fibers and puts the body into a state of catabolism (7). The study, three groups of eight men consumed 80 g of whey protein
process of catabolism allows for the subsequent repair and growth over a 12-hr recovery period. They did so in one of three ways:
of that muscle tissue (anabolism) via muscle protein synthesis either in eight doses of 10 g every 1.5 hours, four doses of 20 g
(MPS). Although MPS is stimulated after RE, protein balance every six hours, or two doses of 40 g every six hours. All dosing
remains negative and adequate nutrient intake is necessary to methods stimulated MPS rates; however, the most effective dose
achieve a positive protein balance and muscle growth (2,7). Net was four doses of 20 g of whey protein every six hours (1). A
muscle protein balance is a simple equation; if the body has 2009 study looking at young, healthy males found that about
enough protein to repair the damaged tissue, it is able to support 20 g of high-quality protein is sufficient to maximize RE induced
muscle growth. Since net protein balance will remain negative MPS over four hours post-exercise (11). These studies highlight
after RE, this net balance must become positive following exercise the importance of protein intake after working out and consistent
so that the rate of synthesis can exceed the breakdown in order to intake of protein throughout the day.
promote MPS (7).

NSCA COACH 2.2
It is recommended to aim for 15 – 20% of all daily calories to REFERENCES

come from high-quality protein sources. Table 1 provides a variety 1. Areta, JL, Burke, LM, Ross ML, Camera, DM, West, DW, Broad,
of protein sources including their biological value (BV), which EM, et al. Timing and distribution of protein ingestion during
determines how efficiently protein leads to MPS once absorbed prolonged recovery from resistance exercises alter myofibrillar
(5,12). It is the position of the Academy of Nutrition and Dietetics protein synthesis. The Journal of Physiology 59(1): 2319-2331, 2013.
that in order to build muscle mass, individuals should consume
2. Borsheim, E, Tipton, K, and Wolf, S. Essential amino acids
1.2 – 1.7 g/kg of bodyweight per day of protein (9). The list below
and muscle protein recovery from resistance exercise. American
demonstrates an example of how an athlete can consume about
Journal of Physiology Endocrine and Metabolism 283(4):
90 g of protein throughout the day (a sufficient amount for a
E648-E657, 2002.
150-lb male whose protein needs are approximately 81 – 116 g of
protein per day) (9). 3. Cribb, PJ, and Hayes, A. Effects of supplement timing and
resistance exercise on skeletal muscle hypertrophy. Medicine and
• 2 cups of fat-free milk = 16 g Science in Sports Exercise 38(11): 1918-1925, 2006.
• 8 oz of plain low-fat yogurt = 12 g 4. Escott-Stump, S. Nutrition and Diagnosis-Related Care.
• 1 tablespoon of peanut butter = 7 g Philadelphia, PA: Wolters Kluwer Health/Lippincott Williams and
• 3 oz of baked chicken = 26 g Wilkins; 2008.
• 3 oz of grilled salmon = 21 g
• 1 cup of quinoa = 8 g 5. Hoffman, JR, and Falvo, MJ. Protein – which is best? Journal of
Sports Science and Medicine 3(3): 118-130, 2004.
CARBOHYDRATES 6. Hulmi, JJ, Kovanen, V, Selänne, H, Kraemer, WJ, Häkkinen,
Carbohydrates should comprise about 50 – 60% of the daily K, and Mero, AA. Acute and long-term effects of resistance
caloric intake, or about 2.3 – 3.6 g/kg of bodyweight (6). Powering exercise with or without protein ingestion on muscle hypertrophy
through workouts depends on available glycogen stores. It is and gene expression. Amino Acids 37(2): 297-308, 2009.
important to replenish these stores immediately before and after
7. Ivy, JL, and Ferguson, LM. Optimizing resistance exercise
a workout to allow for glycogen resynthesis and optimal MPS. The
adaptations through the timing of post-exercise carbohydrate-
consumption of carbohydrates alone is not considered an ideal
protein supplementation. Strength and Conditioning Journal 32(1):
meal post-RE but it is a vital component because, as previously
30-36, 2010.
stated, it has been shown that consumptions of carbohydrates in
combination with protein stimulates MPS more than carbohydrates 8. Ivy, JL, Goforth, HW, Jr, Damon, BM, McCauley, TR, Parsons,
alone (3,7,13). EC, and Price, TB. Early post-exercise muscle glycogen recovery
is enhanced with a carbohydrate-protein supplement. Journal of
A common approach includes eating carbohydrates and protein in Applied Physiology 93(4): 1337-1344, 2002.
a 3:1 or 4:1 ratio. When eaten together, protein slows the digestion 9. Kohn, J. Strength building and muscle mass. Eat Right.
of carbohydrates. This prevents spikes in blood glucose while Academy of Nutrition and Dietetics. 2014. Retrieved March 2015
enhancing the response of insulin and allows for a more efficient from http://www.eatright.org/resource/fitness/training-and-
transfer of macronutrients to muscle cells (4). recovery/building-muscle/strength-building-and-muscle-mass.
10. McGlory, C, Wardle, SL, and Macnaughton, LS. Pattern of
CONCLUSION
protein ingestion to maximize protein synthesis after resistance
A well-balanced nutritional intake that is rich in high-quality
exercise. The Journal of Physiology 591(12): 2969-2970, 2013.
protein and carbohydrates can support muscle growth and the
maintenance of lean body mass. It is also important to consume 11. Moore, DR, Ribinson, MJ, Fry, JL, Tang, JE, Glover, EI,
protein and carbohydrates together following RE to stimulate Wilkinson, SB, et al. Ingested protein dose response of muscle and
optimal MPS. albumin protein synthesis after resistance exercise in young men.
The American Journal of Clinical Nutrition 89(1): 161-168, 2009.
12. Weingarten, H. What is a protein’s biological value and why is
it important? Fooducate. 2014. Retrieved March 2015 from http://
blog.fooducate.com/2014/11/12/what-is-a-proteins-biological-
value-and-why-is-it-important/.
13. Willoughby, DS, Stout, JR, and Wilborn, CD. Effects of
resistance training and protein plus amino acid supplementation
on muscle anabolism, mass, and strength. Amino Acids 32(4): 467-
477, 2006.

EATING FOR MUSCLE GROWTH
ABOUT THE AUTHOR Laura Halupowski is a fitness, nutrition, and food enthusiast who
Debra Wein is a nationally recognized expert on health and completed her Bachelor of Science degree in nutrition at the
wellness. She has nearly 20 years of experience working in the University of New Hampshire. Halupowski plans to combine her
health and wellness industry and has designed award-winning passion for wellness, nutrition, and culinary skills as a Registered
programs for both individuals and corporations across the country. Dietitian to provide comprehensive education and coaching
She is President and founder of Wellness Workdays, (www. services to those looking to improve their overall health and state
wellnessworkdays.com) a leading provider of worksite wellness of mind.
programs. Wein is also the Program Director of the Wellness
Workdays Dietetic Internship, the only worksite wellness-focused
internship for dietetics students interested in becoming Registered
Dietitians that is approved by the Accreditation Council for
Education in Nutrition and Dietetics (ACEND).
TABLE 1. PROTEIN SOURCES AND BIOLOGICAL VALUE (5,12)

BIOLOGICAL
SOURCE PROTEIN CONTENT ADDITIONAL BENEFITS
VALUE (BV)
Eggs 6 g (each) 100 Readily utilizable protein
1% milk (1 cup) 8g 91 Calcium and vitamin D
Low-fat cottage cheese (½

14 g 84 Calcium and vitamin D
cup)
Tuna (3 oz/85 g) 24 g 83 Heart healthy fats and vitamin D
Quinoa (1 cup) 8g 83 Gluten-free, easy to digest, fiber, magnesium, and iron
Plain yogurt (½ cup) 7g 68 Healthy probiotics
Chicken breast (2.8 oz/79 g) 26 g 79 Lower in fat than other meats
Contains all essential amino acids, rich in vitamins

Tofu (½ cup) 10 g 74
and minerals, and low in fat
Brown rice (1 cup) 4g 59 Rich in fiber and minerals
Beans (1 cup) 15 g 58 Healthy source of fiber and rich in minerals
Oatmeal (1 cup) 13 g 55 Soluble fibers may help in lowering cholesterol
Excellent bioavailability and it may lead to

Whey (1 scoop) 25 g 104
rapid protein synthesis
Casein (1 scoop) 24 g 77 Allows for a slow sustained release of amino acids

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HAMSTRING TRAINING FOR INJURY PREVENTION—PART II
JOEL BERGERON, MS, CSCS,*D, USATF-2
P
art I of this two-part series established that hamstring slightly arched position. Keep the weight as close to the
injuries can stem from both biomechanical inefficiencies in body as possible; the path of the dumbbell(s) should trace
sprint and running mechanics, and may also be a product the “outline” of the legs.
of training programs which either do not promote balanced 4. Lift the weight by returning to the starting position. Make
development in concert with antagonistic muscles or simply fail sure the shoulders and hips rise at the same speed. Keep
to strengthen both the proximal and distal ends of the hamstring the trunk stable and push through the heel. Do not allow
group. Part II of this series provides example exercises to educate the shoulders to trail the hips when lifting.
coaches on how to prevent hamstring strains. It is imperative that 5. During this movement, the free leg should rise and fall
these exercises be implemented regularly during training to help behind the body in order to facilitate balance and maintain
minimize the risk of hamstring injuries. neutral spinal alignment.
6. For an added challenge, the free knee can be raised in front
HAMSTRING TRAINING SOLUTIONS of the body during the lift phase.
Sound biomechanics on and off the field, regular flexibility 7. There should be an imaginary straight line running
training, and specialized strength training may help to reduce from the shoulder to the heel of the free leg throughout
hamstring injuries (3,6). Technically sound stride recovery the movement.
mechanics during sprinting reduces stress placed on the
hamstrings (6,7). Regular stretching of these muscles after a SUPINE HIP EXTENSION
training session may improve range of motion and reduce tension 1. Begin lying on the floor with one foot resting on a box
within the tissue (1). Stretching in this manner may even increase and the knee bent at 90 degrees. The free leg should be
tolerance for future microdamage sustained by less flexible tissue straight and held in the air vertically.
(4). Figures 1 and 2 provide examples of static stretching activities 2. Push through the heel of the foot on the box until full
that target the proximal and distal aspect of the hamstring group. hip extension is achieved. There should be an imaginary
straight line running from the knee to the shoulders at the
A logical way to improve hamstring strength is to choose exercises top of the movement. A coaching cue is to instruct the
that specifically target that muscle group in a fashion similar to athlete to try to “touch” the ceiling with the toe of the free
the way they are used during a maximal intensity movement (2). leg.
The kinematic activation of the hamstrings group consists of 1) 3. Lower the body back to the floor under control.
lengthening across the knee and hip during the swing phase, 2)
extension at the hip during the plant, and 3) flexion at the knee The following exercises can be progressed through with the
during recovery. The hamstrings can be susceptible to injury when addition of a stability ball:
elongated across both joints (7). Therefore, exercises that target • Single-leg hip extension off box (Figures 7 and 8)
the entire length of the tissue are practical and effective. • Double-leg hip extension off stability ball (Figures 9 – 11)
• Single-leg hip extension off stability ball (Figures 12 – 14)
The following exercises target the entire hamstring muscle
group. Most of them are bodyweight-orientated exercises. When SINGLE-LEG SQUAT PROGRESSION
implementing these exercises, they can be used as auxiliary items A. Split squat off bench
within a resistance training program. A 1:1 or 2:1 ratio of hamstrings B. Single-leg squat off box
to quadriceps exercises is recommended within the training C. Single-leg squat to single-leg straight-leg deadlift
program (6).
SPLIT SQUAT OFF BENCH (FIGURES 15 AND 16)
SINGLE-LEG STRAIGHT-LEG DEADLIFT 1. Perform this exercise in a balanced position with the front
(FIGURES 3 – 6) foot on the ground and the rear foot on a bench.
1. Begin in an athletic position with the knees and hips 2. Maintain an upright, stable trunk position, as well as the
slightly flexed, balancing on one leg while holding one or relationship between the knee and foot throughout the
two dumbbells at the sides. The free leg should be held movement.
only slightly off the ground. 3. Weights can be held in the hands for an added load.
2. Initiate the movement by pushing the hips backwards and
keeping most of the weight on the heel.
3. Lower the weight while slightly flexing the knee. Pay
careful attention to keep the back straight; do not continue
performing this lift if the back moves out of a neutral/

NSCA.com
SINGLE-LEG SQUAT OFF BOX (FIGURES 17 AND 18) 8. Lower the barbell slowly to the ground. This focuses
1. To perform this exercise, begin by standing on a box in an primarily on the proximal hamstrings and gluteal
athletic position with one leg hanging off to the side and muscle group.
raised slightly in front of the body.
CONCLUSION
2. The support leg should be positioned such that the toes
Hamstring injuries result from multiple factors. Adding specific
are at the front of the box.
exercises to strengthen this muscle group and increase flexibility
3. The hands should be raised in front with the option of
may help to reduce the risk of injuries. By implementing
holding light weights to help with balance and increase
a specialized resistance training program and taking into
load. Then, start the downward movement by flexing at
consideration multiple facets of training, athletes may perform
the hip instead of the knee, and then allowing the knee
at higher levels and improve at an accelerated pace. It is the
to flex as the body is lowered.
responsibility of the strength and conditioning professional to
4. The free leg should move forward to help balance
design the annual training plan to decrease the chance of injury.
the movement.
5. Squat low enough so that the thigh of the support leg is
REFERENCES
parallel with the ground.
1. Davis, DS, Ashby, PE, McCale, KL, McQuain, JA, and Wine,

JM. The effectiveness of 3 stretching techniques on hamstring
SINGLE-LEG SQUAT TO SINGLE-LEG STRAIGHT-LEG
flexibility using consistent stretching parameters. The Journal of
DEADLIFT (FIGURES 19 – 21)
Strength and Conditioning Research 19(1): 27-32, 2005.
1. Combine a single-leg squat and immediately afterwards,
execute a single-leg straight-leg deadlift. 2. Hayes, S, and Jones, MT. Alternative exercises for the glute–
2. Follow the same instructions as previously described. ham bench. Strength and Conditioning Journal 22(2): 18-21, 2000.
3. Hemba, GD. Hamstring parity. National Strength and
GLUTE-HAM RAISES OFF BENCH (FIGURES 22 – 24) Conditioning Association Journal 7(3): 30-31, 1985.
This exercise can also be done on an exercise mat or using a glute-
ham machine. 4. Ross, M. Effect of lower-extremity position and stretching
1. Begin by kneeling on the edge of a bench on hamstring muscle flexibility. The Journal of Strength and
with the ankles hanging off the end. Conditioning Research 13(2): 124-129, 1999.
2. A partner holds the feet down. 5. Tortora, GJ, and Anagnostakos, NP. Principles of Anatomy and
3. Lower the trunk and hips in one movement until lying Physiology (6th ed.). Harper and Row: 1990.
face down on the bench; lower slowly to maintain
6. Tyson, A. Rehab tips – Hamstring injuries: Rehabilitation and
stability. The longer the eccentric (lowering) phase,
prevention. Strength and Conditioning Journal 17(3): 30-32, 1995.
the more stress is placed on the hamstrings.
4. With a light push of the hands, begin the concentric 7. Wright, GA, Delong, TH, and Gehlsen, G. Electromyographic
(rising) movement back to the original position. Pay close activity of the hamstrings during performance of the leg curl, stiff-
attention to keeping the trunk and hips in a straight line. Do leg deadlift, and back squat movements. The Journal of Strength
not rotate the pelvis anteriorly by sticking out the glutes. and Conditioning Research 13(2): 168-174, 1999.
BARBELL HIP RAISE ABOUT THE AUTHOR

1. Place a bench against a stationary object such as a wall Joel Bergeron is the Director of Coaching Education for the United
or squat rack so it will not move. States of America Track and Field (USATF) New England Chapter.
2. Place a foam sleeve over the barbell or place a pad on Bergeron has previously served as the New Hampshire State
the pelvis to reduce the likelihood of bruising. Director for the National Strength and Conditioning Association
3. Load each side of the barbell with the desired weight. (NSCA), Strength and Conditioning Coordinator for the Manchester
4. Sit on the floor in an upright position with the shoulders Wolves (a professional arenafootball2 team), a track and field
against the bench. coach and university instructor at Florida International University,
5. Roll the bar over the body and directly above the pelvis. Strength and Conditioning Coordinator for Southern New
6. Flex the knees until the feet are below (inferior to) Hampshire University (SNHU) women’s basketball team, Strength
the knees. and Conditioning Coordinator for the New Hampton School men’s
7. Extend the hips and lift the bar off the ground, similar hockey team, and a member of the New Hampshire Governor’s
to performing a bridge movement. Council for Physical Fitness and Health. He holds a Master’s degree
in Exercise and Sport Science with a concentration in Strength and
Conditioning and seven certifications. Bergeron has worked as a
clinician at the international level, and presented at and directed
more than 100 different events and conferences. He is also a
published author for a variety of coaching journals and books.
FIGURE 1. ELBOW-TO-INSTEP STRETCH FIGURE 2. STANDING RAISED HAMSTRING STRETCH
FIGURE 3. SINGLE-LEG STRAIGHT-LEG DEADLIFT FIGURE 4. SINGLE-LEG STRAIGHT-LEG DEADLIFT
FIGURE 5. SINGLE-LEG STRAIGHT-LEG DEADLIFT FIGURE 6. SINGLE-LEG STRAIGHT-LEG DEADLIFT

NSCA.com
FIGURE 7. SINGLE-LEG HIP EXTENSION OFF BOX FIGURE 8. SINGLE-LEG HIP EXTENSION OFF BOX
FIGURE 9. DOUBLE-LEG HIP EXTENSION OFF FIGURE 10. DOUBLE-LEG HIP EXTENSION OFF
STABILITY BALL STABILITY BALL
FIGURE 11. DOUBLE-LEG HIP EXTENSION OFF

STABILITY BALL

FIGURE 12. SINGLE-LEG HIP EXTENSION OFF STABILITY BALL
FIGURE 13. SINGLE-LEG HIP EXTENSION OFF STABILITY BALL FIGURE 14. SINGLE-LEG HIP EXTENSION OFF STABILITY BALL
FIGURE 15. SPLIT SQUAT OFF BENCH FIGURE 16. SPLIT SQUAT OFF BENCH

NSCA.com
FIGURE 17. SINGLE-LEG SQUAT OFF BOX FIGURE 18. SINGLE-LEG SQUAT OFF BOX
FIGURE 19. SINGLE-LEG SQUAT TO STRAIGHT-LEG DEADLIFT FIGURE 20. SINGLE-LEG SQUAT TO STRAIGHT-LEG DEADLIFT
FIGURE 21. SINGLE-LEG SQUAT TO STRAIGHT-LEG DEADLIFT

FIGURE 22. GLUTE-HAM RAISES ON BENCH
FIGURE 23. GLUTE-HAM RAISES ON BENCH FIGURE 24. GLUTE-HAM RAISES ON BENCH

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04 DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:

11 DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:

14 DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:

NSCA COACH 2.2 | NSCA.COM 1

Copyright 2015 by the National

Disclaimer: The statements and

Tai Tran, MS, CSCS,*D

2 NSCA COACH 2.2 | NSCA.COM

04 APPLYING DUMBBELL EXERCISES TO FOOTBALL PLAYERS’ TRAINING PROGRAMS

08 ASSESSMENT AND TESTING OF SPECIFIC ENDURANCE IN SOCCER PLAYERS

12 STRENGTH AND CONDITIONING CONSIDERATIONS FOR THE ELITE TEN-PIN BOWLER

16 MUSCULAR HYPERTROPHY TRAINING IN STRENGTH AND CONDITIONING

18 INTEGRATIVE NEUROMUSCULAR TRAINING FOR YOUTH

20 EATING FOR MUSCLE GROWTH

24 HAMSTRING TRAINING FOR INJURY PREVENTION—PART II

NSCA COACH 2.2 | NSCA.COM 3

ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA

4 NSCA COACH 2.2 | NSCA.COM

The second set/repetition scheme calls for the athlete to complete

Table 3 is an example of a three-week hypertrophy/strength

NSCA COACH 2.2 | NSCA.COM 5

TABLE 1. SAMPLE 5-WEEK PROGRAM FOR SKILL POSITION ATHLETES

DB v-ups Squats (CL) Plate lift and twists

DB rows (TL) Bus drivers DB bench back extensions

Neck manual resistance

TABLE 2. SET/REPETITION SCHEME FOR SKILL POSITION ATHLETES

6 NSCA COACH 2.2 | NSCA.COM

TABLE 3. SAMPLE 3-WEEK PROGRAM FOR BIG SKILL POSITION ATHLETES

MONDAY WEDNESDAY FRIDAY

Split alternating-foot snatches (TB) DB cleans (TB) Cleans (TB)

Squats (CL) DB front squats (CL) Bench presses (CL)

Two-hand bar twists DB incline press (CL) 60-s stabilizations*

Good mornings DB crunches Neck manual resistance lateral flexion

Neck manual resistance

TABLE 4. SET/REPETITION SCHEME FOR BIG SKILL POSITION ATHLETES

NSCA COACH 2.2 | NSCA.COM 7

GARY STEBBING, CSCS

BASIC PHYSIOLOGY OF SOCCER Physiological demands of intermittent sports are difficult to

8 NSCA COACH 2.2 | NSCA.COM

NSCA COACH 2.2 | NSCA.COM 9

MAS, divide distance covered (meters) by the time (seconds). REFERENCES

10 NSCA COACH 2.2 | NSCA.COM

16. Renoux, JC, Petit, B, Billat, V, and Koralsztein, JP. Oxygen

FIGURE 2. YO-YO INTERMITTENT RECOVERY TEST

FIGURE 3. TEST FOR REPEATED SPRINT ABILITY

FIGURE 4. SOCCER-SPECIFIC TEST FOR REPEATED SPRINT ABILITY

NSCA COACH 2.2 | NSCA.COM 11

JULIAN LIM, MS, CSCS

12 NSCA COACH 2.2 | NSCA.COM

Prehabilitation (i.e., injury prevention) exercises are included to

Lastly, core stability exercises are included to increase endurance

NSCA COACH 2.2 | NSCA.COM 13

FIGURE 1. FIVE-STEP APPROACH

Forward Mini-Hurdle Hop to Single-Leg Landing (Figure 2): A)

FIGURE 2. FORWARD MINI-HURDLE HOP TO

FIGURE 3. BARBELL SKATER SQUAT

FIGURE 6. PRETZEL STRETCH

14 NSCA COACH 2.2 | NSCA.COM

ALLEN HEDRICK, MA, CSCS,D, RSCCD, FNSCA