Training the Right Muscles for High Performance By James Walker

Tuesday, October 27th, 2009  |  Posted in AE Articles, In the News, Whats New  |  No Comments
Tagged: Amateurs, Collegiate, Professionals

By James Walker, CCS Athletic Excellence | December 2007 Issue of Your Health Magazine

There are several components that enhance performance: speed, strength, power, flexibility, muscle imbalance or balance, neuro-muscle recruitment, biomechanics, technique, and body composition to name a few of the primary ones. All of these components listed are intertwined; each has its purpose and is specific to the needs of the individual attempting to improve his or her overall function towards performance.

You can improve an individuals performance simply by improving their conditioning levels, however individuals find this to be a short-term solution that doesn’t maximize nor optimize their athletic potential. Any time an individual out of shape (or deconditioned) gets into better shape (or conditioned) they can experience rapid improvement in their overall performance but quickly realize it ends there. In order to continue improvement he/she will need to address, in a planned and proper progression, all the factors that contribute to optimal performance.

• Speed – Most athletes do not reach their maximum speed potential as a result of inappropriate training, improper resistance loading, and incorrect muscle fiber conditioning.
• Strength – Necessary in preparing the primary muscles, stabilizers, and the secondary muscles for the exertion of athletic movement.
• Power – Often referred to among coaches and athletes as “speed strength.” This means the ability to move resistance at a fast rate within a given unit of time. Power therefore cart be described as a combination of speed and strength.
• Flexibility – Essential in allowing the ideal range of motion, which helps to achieve the proper technique and correct the tension imbalance between opposing muscle group.
• Muscle Balance - Necessary to enable high levels of force production, neural drive, acceleration-deceleration, and the protection of the joints.
• Neuro-Muscle Recruitment - Once the muscles are balanced, strengthened, and prepared adequately then efficient neuro-muscle facilitation can occur to increase the development and the recruitment of high intensity muscle fibers that are essential in moving faster.
• Biomechanics and Technique – The best time to achieve this is after proficient levels of balance, flexibility, power, and strength are attained. These areas will allow the athlete to correct, improve, and implement the correct biomechanics and technique of his/her particular sport.
• Body Composition – The correlation between an individuals’ lean body mass and their overall body composition’ is a vital component in improving speed and aerobic performance.

We know through first-hand experience, education, and association with elite coaches that addressing these components in a scientific progression is the most effective approach for enhancing performance.