Frequently Asked Questions

Question #1 - If you play your games on Friday, what days would you lift in-season?
    – If you play your games on Friday, In-Season lifting would be on Monday and Wednesday. You could do a combined Explosive and Strength workout on each day. Monday would be the Heavy Day and Wednesday would be the Lighter Day. Lifting order should be the Explosive Lifts first followed by the Strength Lifts.

Question #2 - What percentage do you use in-season?
    – As a rule of thumb, 70% of max 1RM for 3 sets of 5 repetitions is the benchmark for maintaining strength and power in-season. It is recommended that you ease into that 70%. For example, in week one of your in-season program you should train at 60% of 1RM, followed by 65% in week two and finally 70% in week three. This is done to prevent any additional soreness and fatigue for the athlete which may hinder performance in his or her practice sessions. To avoid staleness, strength loss, and monotony during the season, an unloading week should be incorporated every fourth week. This is as simple as decreasing the poundage’s used to the 60% level for one week and then proceeding back to the 70% mark the following week.

Question #3 – When is it best to begin exposing kids to lifting?
    – The review of literature indicates that the prepubescent athlete, male or female, who strength trains can obtain significant muscle strength. Research also indicates strength training may improve some aspects of motor performance. There have been many myths surrounding strength training. Athletes have been told that lifting would make them muscle-bound, slow them down, and throw off their shots. These myths have prevented many athletes from enjoying the benefits of strength training. The fact is there is no faster way for an athlete to improve his or her performance than through a balanced strength training program.
For many years, there was confusion over determining the right age to begin lifting for children. In August of 1985, eight major sports medicine groups met to prescribe guidelines for prepubescent strength training. The general consensus from this meeting was that strength training for prepubescent boys and girls can be started at any age. They concluded that strength training is safe, for prepubescents with the proper equipment, program, instruction and supervision. The key is whether the child is mature enough to accept instruction. Most children are ready by age 10.
The advantages of lifting are much greater than the disadvantages, yet there are still questions concerning the effects of early lifting on a child’s body, both physically and psychologically. Even though the primary reason for starting a strength training program may be to improve athletic ability, it should not be the primary goal in the first years of a youngster’s training. Emphasis should be placed on developing discipline by forming a habit of following the prescribed workouts. Bad habits are hard to break and may lead to keeping an athlete from reaching maximum potential later. Pay special attention to mastering the techniques for each exercise and drill.

Question #4 How do you know what percentage to use to get started lifting.?
    – The answer depends on your training level, novice or experienced. If you are an inexperienced lifter there is no need to worry about percentages or poundage charts. Find a weight that you can handle comfortably, using proper technique, for the required sets and reps. If you are able to complete the workout with that weight, simply increase the resistance for the next workout. Progress slowly keeping in mind that proper technique is the key.
For the experienced lifter, percentages become more important. Using the EPIC Poundage Chart. Find the columns with the required sets and repetitions for the workout. Follow the columns down until you find the poundage you think you can accomplish. By completing the workout you will now have a predicted 1RM. Record this 1RM. If the poundage was easy, increase your 1RM the next workout. If the poundage was difficult and did not allow good technique, reduce the 1RM the next workout.

Question #5 - How can I increase my vertical jump?
    – There is a correlation between an increase in leg strength and how high an athlete can jump. This is almost always followed by an increase in sport performance and running speed. Strength is the cornerstone of power and therefore should be the base from which you build your jump development program.
To improve vertical jump the athlete must improve their lower body power which will allow them to generate the greatest amount of force in the shortest amount of time. Special emphasis should be placed on the hips and thighs as they play an important role in jumping. Focus on the hang clean and squat for explosive power. While strength training is the key to improving vertical jump, one of the most commonly overlooked factors is that of practicing the vertical jump itself. Jumping develops explosive power by conditioning the neuromuscular system to respond with as much force as possible.

Question #6 - How do I increase my running speed?
    – The ability to accelerate to top speed is essential for most athletes. The components needed to improve speed and acceleration are speed drills, good running mechanics and strength training. The program will also require intensity and recovery. The objective of strength training is to strengthen the areas that are necessary to improve speed and yet prevent injury. The fastest sprinters in the world can generate great force against the ground which allows them to cover more ground with each stride. The squat is the best exercise to improve speed. It develops the strength to apply force into the ground.

Question #7 - What exercise or drill would improve quickness?
    – The ability to change directions quickly comes from the ability to apply force into the ground using the triple extension. When the hips, knees, and ankles extend together we call this the triple extension. Force is generated by muscles exerting a force against the ground causing movement of the body in the opposite direction of the force. The triple extension is developed with the rack clean, hang clean, power clean, Jammer extension or push press. These are all done in an explosive manner and will improve quickness.

Question #8 - What will help acceleration for the first 10 yards?
    – The first step in improving acceleration is to increase leg strength and power. In order to run faster, you must be able to apply more force against the ground. This allows you to increase your stride length (the distance covered with each step). Generally, as stride length increases, speed increases. Exercises such as the squat and the clean will help to improve leg strength and power.
The second step in improving acceleration is to improve starting skills. Proper starting mechanics (foot and hand placement, forward lean, etc.) can significantly increase acceleration. Drills such as form starts and position starts should be incorporated into the running program to improve start skills and to help transfer the strength and power gains made in the weight room.

Question #9 - How much rest between drills is recommended?
    – Optimal performance for speed development requires adequate rest. To improve speed, the recovery must fall in the correct energy system. This can be done through interval training. Drills need to be done with high intensity followed by recovery periods. Depending on the athlete’s fitness level, the resting interval may range between thirty and sixty seconds. For example if you’re training 15 basketball players you could break them into three groups of five. As the groups rotate taking turns doing drills one group is working while two groups are resting and replenishing energy stores. Work/Rest intervals for football are one part work followed by ten parts rest. If an intense drill lasts five seconds the recovery period should be fifty seconds.
During very intense lifting exercise, dynamic muscle actions produce external work and use more metabolic energy than supplemental movements. As a result they also typically deplete phosphagens to a greater extent. For major explosive exercises a 2-3 minute recovery period is needed.

Question #10 - What about creatine monohydrate for young athletes?
    – Just about all young male athletes in high school want to gain weight. First they should have been consistently following a well designed resistance training program for more than a year. We want a commitment to the lifting program then if the athlete is still having trouble gaining weight we would look at lifestyle issues concerning sleep and extra activities that may slow recovery such as too much basketball or distance running. Next they would need to illustrate that they were truly attempting to eat four or five times per day following a healthy diet. After all of these conditions have been met the young athlete would become a candidate for creatine.