I use the workout tracks by Workout Muse – make sure to check them out.

Train Hard – Train Smart
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I do see some coaches abusing the ladder – it is the only training tool they use to improve athletic performance for their athletes.  For myself, the ladder is simply a tool in my big box of tools just like kettlebells, Olympic lifts, medicine balls, TRX’s, body weight training, hurdles, agility rings, etc.  The ladder has proven to be a great training tool for younger athletes to learn movement control and coordination.  For my advanced athletes I use the ladders to improve foot work.  Most times I have athletes perform ladder drills to a sprint or other agility drill.  The ladder alone is just a tool.

Make sure to use the right tool for the job.

Train Hard – Train Smart

1. After my workouts my feet feel like they actually participated in the workout.  I have been working out for a long time and have never had that same feeling after workouts (unless training barefoot in the sand).  It’s a weird feeling for your feet and lower leg to be just as a sore as your hamstrings and glutes.
   - The foot is free to move through the full range of motion and activate muscles during athletic movements.
2. During jogging, running and sprinting I feel more aware of what part of foot is striking the ground and where in space (under or in front my center of gravity).
   - Increased proprioception is a major benefit to barefoot training.
3. I have seen an increase in proprioception carry over even when I am wearing regular athletic shoes.
   - Training barefoot has a transfer to athletic performance in court shoes, cleats,  and turfs.
4. There is a feeling of being more connected to the ground when doing strength training exercises such as deadlifts.  Athletic shoes with all the fancy cushing and arch support limit the feeling of gripping the ground with your feet.  We know grip strength during exercises is important for activation of the shoulder musculature.  The same is true for the foot and leg.  If the foot is activated and gripping the ground the signal will be sent through the rest of the muscles in the leg.
   - Barefoot training can enhance strength performance.

Train Hard – Train Smart
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Here are my new Vibram Five Fingers:

I think we will begin to see more competitive athletes train barefoot or with shoes like the Five Fingers.  Athletes that first come to mind are volleyball and basketball players.  Most court athletes wear ankle braces and supportive athletic shoes when they compete.  Practicing and training braces and shoes weaken the muscles in the foot and ankle.  This increases the risk of injury not only to the foot and ankle but also up the chain – knees, hips, and low back.  Athletes need their foot and ankle to function properly to maximize athletic potential.

Train Hard – Train Smart
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In that post, I noted that certain physical characteristics such as muscle fiber composition (type I and type II muscle fibers) is predetermined or genetic.  I made that statement to inform you that you cannot convert all your slow twitch muscle fibers into fast twitch muscle fibers and start winning gold medals.  However, there is actually more to the story.  Type I and type II muscle fibers have different capabilities (type I fibers has a greater aerobic capacity and able to produce less force at slower velocities, while type II fibers have a great anaerobic capacity and are able to produce more force at faster velocities).  Now the theory that many of us have heard is that you are predetermined with the number type II fibers at birth (the fibers all athletes want so they can be fast and explosive during sport).  However, there are hybrid fiber types that have the capacity to change based on the stimulus provided to your muscle.  A well-designed training program (weight, speed, agility, and power training) actually has the ability to change muscle fiber composition in hybrid fibers!  Training can actually alter the ratio and percentage of type II to type I fibers that leads to increased strength and power-generating capacity.  This really strengthens the argument that great athletes become “great” because of hard work, dedication, and a well-structured training program throughout their entire life.

Every athlete has the capacity to improve based on the stimuli provided to the body.

Source:
Bompa, Tudor and Haff, Gregory. Periodization – Theory and Methodology of Training. Illinois: Human Kinetics, 2009

Train Hard-Train Smart
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Train Hard- Train Smart
www.asap-pt.com

Train Hard – Train Smart
www.asap-pt.com

Intervals is where it’s at:
High intensity interval training has been show to increase metabolic enzyme activity (both aerobic and anaerobic), improve short-term power output, and increase maximal aerobic power. In other words, you will get all the aerobic benefits you need from high intensity interval training and important benefits needed for quick/high intensity movements.

Until I see this switch in training philosophy from coaches and players, I will continue to write posts on this topic.

Train Hard-Train Smart
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This is important for youth athletes to understand as well.  If you want to get faster there a few things to do on a regular basis:

1. Work with a sports performance specialist or an individual who understands sprinting mechanics to develop basic technique – leg action, torso position, and arm action.  Then practice this technique over and over again.
2. Get stronger!  This can start a young age by doing body weight strength training exercises.  By the time an athlete is in 7th/8th grade they should be doing resistance training with weights.  The emphasis is always on the movement patterns though.

Train Hard-Train Smart
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Train Hard-Train Smart
www.asap-pt.com