Category Archives: Sport Specific Training

The Most Under-Utilized Exercises for Developing Devastating Power

Today I have a guest blog for you by my former intern Joey Percia. I vouch for all of these exercises; they’re my favorite for improving power. Great stuff right here!

The Most Under-Utilized Exercises for Developing Devastating Power
By Joey Percia

‘Olympic lifting is terrible, heavy barbell training is useless, sprinting sucks’.

Sound familiar?

Training to maximize power output becomes a very interesting topic when discussed amongst strength coaches. Some coaches swear by Olympic lifts and its variations, while others use a variety of approaches when seeking out maximal power development.

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Considerations in Athletic Performance Enhancement Training: Athlete Weight Room Preparation

Considerations in Athletic Performance Enhancement Training: Athlete Weight Room Preparation

Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

During my 30+ career as a Physical Therapist (PT), Certified Athletic Trainer (ATC) and Strength and Conditioning (S&C) Coach, I have been involved in both the Sports Rehabilitation and Performance Enhancement Training of athletes and have had many valued experiences throughout my years of practice in these two related professions. When confronted with an athlete who presents with a pathology that occurred during the course of S&C or personal training participation, my observations of the athlete, the review of the athlete’s injury and medical history, and my experiences in the sports rehabilitation of athletes, often reveals that the injury is not directly due to a specific exercise performance, but to one of two other training considerations. The first possible cause is the implementation of a poor program design, i.e. inappropriately prescribed exercise weight intensities and exercise performance volumes, which is beyond the subject matter of this dialog, and the second, is the athlete was not properly physically prepared prior to their participation into the formal training program design. Often times, the athlete enters the weight room to initiate their physical training and regardless of their physical condition and/or training experience, they are expected and instructed, along with their peers, to participate in the first day of the identically prescribed formal training program design. This is especially true of the high school athlete. The question then arises, how does the S&C Professional know the athlete will be able to correctly perform and physically tolerate the prescribed program design when implementing this manner of training?

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The Nordic Ham Curl: A Staple Exercise for Athletes

NHC

In strength coaching circles, there’s a highly effective hamstring exercise that is well known to coaches, athletes, and sports medicine personnel.

The exercise has many names, including the Russian leg curl, Russian lean, Russian ham curl, kneeling Russian hamstring curl, Nordic ham curl, Nordic hamstrings, Nordic hamstrings lower, Nordic leg curl, Nordic reverse curl, glute-ham curl, bodyweight leg curl, natural hamstring curl, and bodyweight hamstring curl. The most common name used in the literature is the Nordic ham curl (NHC).

The Nordic Ham Curl (NHC)

These exercise variations typically involve kneeling on a pad and lowering under control while the ankles are held in place by a partner, a lat pulldown apparatus, a sit-up apparatus, a loaded barbell, a poor man’s glute-ham apparatus, or any other immovable object you can think of using. Here’s a video of my sister from several years ago busting out 3 reps.

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Should Strength and Conditioning Professionals Attempt to Incorporate “Everything” into Their Training Program Design?

Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

In a recent conversation with my good friend Hall of Fame Strength and Conditioning (S&C) Coach Johnny Parker, he commented on his recent visit to a D1 University where in discussions with this University Head S&C Coach regarding the review of the football team’s weight room program design, it was stated that approximately 80% of the program design placed emphasized toward athletic performance and approximately 20% placed emphasis on “prehab” and injury prevention. A breakdown of this football training program design revealed a 50%/50% split of the program exercise volume for both athletic performance and prehab/injury prevention and not the assumed 80% to 20% originally stated.

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