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    GP Strength & Conditioning
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Why youth athletes should not special in one sport. 
As a S&C coach I have been around many single and multi-sport athletes of all ages. That being said there is a noticeable difference between the basic coordination, motor control and athletic ability of a multi-sport athlete and a single sport athlete. The multi-sport athlete is able follow directions, adapt and react better, and they are more comfortable trying new things and getting out of their comfort zone as well. #gpstrengthandconditioning #GP #strengthandconditioning #athlete #multisportathlete #singlesportathlete #strength #conditioning #youthsports #youthathlete
Why youth athletes should not special in one sport. As a S&C coach I have been around many single and multi-sport athletes of all ages. That being said there is a noticeable difference between the basic coordination, motor control and athletic ability of a multi-sport athlete and a single sport athlete. The multi-sport athlete is able follow directions, adapt and react better, and they are more comfortable trying new things and getting out of their comfort zone as well. #gpstrengthandconditioning  #GP  #strengthandconditioning  #athlete  #multisportathlete  #singlesportathlete  #strength  #conditioning  #youthsports  #youthathlete 
Muscle Fibers:  Individual muscle cells that band together to make up the skeletal muscles in your body. These individual cells or fibers are wrapped into tight bundles to form fascicles, which group together to form a muscle.
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Type I:Slow-twitch muscle fibers contract slower and can’t generate a lot of force but fatigue at a slow rate do to a rich blood supply and high supply of mitochondria to stock the muscle with energy. This is done through pathways that require oxygen. Or aerobically —
Type II:  fast-twitch muscle fibers contract quickly and with large amounts of force but have a higher fatigue rate. Fast-twitch muscle fibers are divided into two different fibers. —
Type IIa: these fibers can be fueled both aerobically and anaerobic (without oxygen), so they are like a hybrid of type 1 and Type IIb. —
Type IIb: these fibers have the highest force generating capabilities of the fiber types. They do Fatigue easily and their main source of energy is Creatine phosphate.
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When training, muscle fibers are recruited based on the strength of the contraction required to do the task at hand. If your using a lower resistance and don’t need to generate much force, the body will recruit mainly slow-twitch fibers to do this task. As the resistance increase and the body needs to generate more force, it begins to recruit fast-twitch fibers due to their greater ability to generate force. Remember Muscle fibers are recruited in sequence. The body will always recruit slow-twitch muscle fibers first. This is because slow-twitch fibers are the smallest in size and have the lowest threshold for firing. If more force is required the larger, higher threshold fast-twitch muscle fibers are recruited to aid in completion of this task.
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There is evidence from a study to shows that the recruitment of type II (fast twitch) muscle fibers before type I (slow twitch) but only during certain types of movements, more specifically an eccentric (muscle lengthening) contraction. But the results found evidence that this can only occur in moderate to fast contraction speeds. 
#GPstrength&Conditioning #strength&conditioning #muscle #fasttwitch #slowtwitch #athlete #training #typeI #typeII
Muscle Fibers:  Individual muscle cells that band together to make up the skeletal muscles in your body. These individual cells or fibers are wrapped into tight bundles to form fascicles, which group together to form a muscle. — Type I:Slow-twitch muscle fibers contract slower and can’t generate a lot of force but fatigue at a slow rate do to a rich blood supply and high supply of mitochondria to stock the muscle with energy. This is done through pathways that require oxygen. Or aerobically — Type II:  fast-twitch muscle fibers contract quickly and with large amounts of force but have a higher fatigue rate. Fast-twitch muscle fibers are divided into two different fibers. — Type IIa: these fibers can be fueled both aerobically and anaerobic (without oxygen), so they are like a hybrid of type 1 and Type IIb. — Type IIb: these fibers have the highest force generating capabilities of the fiber types. They do Fatigue easily and their main source of energy is Creatine phosphate. — When training, muscle fibers are recruited based on the strength of the contraction required to do the task at hand. If your using a lower resistance and don’t need to generate much force, the body will recruit mainly slow-twitch fibers to do this task. As the resistance increase and the body needs to generate more force, it begins to recruit fast-twitch fibers due to their greater ability to generate force. Remember Muscle fibers are recruited in sequence. The body will always recruit slow-twitch muscle fibers first. This is because slow-twitch fibers are the smallest in size and have the lowest threshold for firing. If more force is required the larger, higher threshold fast-twitch muscle fibers are recruited to aid in completion of this task. — There is evidence from a study to shows that the recruitment of type II (fast twitch) muscle fibers before type I (slow twitch) but only during certain types of movements, more specifically an eccentric (muscle lengthening) contraction. But the results found evidence that this can only occur in moderate to fast contraction speeds. #GPstrength &Conditioning #strength &conditioning #muscle  #fasttwitch  #slowtwitch  #athlete  #training  #typeI  #typeII 
Here is a great reactive agility drill that I call juke that can be performed at game speed. Remember when working with kids, you’re going to get your best results/effort from them when they are interested and engaged. I love this drill because the kids have a ton of fun performing it. -
How it works: 2 athletes are both wearing belts connected by a velcro. One is the “juker” the other is trying to mirror their movement and stay close enough so the velcro does not break. They must stay on their side of the line and between the cones. They have 10 seconds to juke out one another. Quick lateral movement will win it.  Only rule is they cannot go backwards. Don’t over coach the drill, its ok to just let the kids be athletic and be natural with their movements. 
#GPStrength&Conditioning #strength&conditioning #athlete #youthdevelopment #youthsports #youth #agility #speed #juke #fast #footwork
Here is a great reactive agility drill that I call juke that can be performed at game speed. Remember when working with kids, you’re going to get your best results/effort from them when they are interested and engaged. I love this drill because the kids have a ton of fun performing it. - How it works: 2 athletes are both wearing belts connected by a velcro. One is the “juker” the other is trying to mirror their movement and stay close enough so the velcro does not break. They must stay on their side of the line and between the cones. They have 10 seconds to juke out one another. Quick lateral movement will win it.  Only rule is they cannot go backwards. Don’t over coach the drill, its ok to just let the kids be athletic and be natural with their movements. #GPStrength &Conditioning #strength &conditioning #athlete  #youthdevelopment  #youthsports  #youth  #agility  #speed  #juke  #fast  #footwork 
Why you should add eccentric focused exercises to your strength program.  An example of this would @jared.stanton12 doing push-ups with a focus of eccentric phase of the exercise. -
Eccentric contractions are defined as: muscle contraction with the length of the entire muscle lengthened
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Eccentric contractions are able to generate a larger force than concentric and isometric contractions because they use both passive and active tension. Active tension is created from the formation of cross bridges. Passive tension is developed by a parallel elastic component which is made up of muscle connective tissue. -
Eccentric contractions are beneficial to add to your resistance programs because of their ability to produce large force with low metabolic cost. several studies suggest that stretching of the muscle combined with overloading (eccentric contractions) is the most effective training stimulus for promoting muscle growth and enhancing the neural drive to muscle. To put in simpler terms, the nervous system is more efficiently communicating with the muscles and is able to produce greater force despite the muscle being the same size. This is proven by greater muscle hypertrophy, greater neural activity, and larger force production after eccentric exercise vs concentric (shortening of the muscle) and isometric exercise (no change in length).
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In conclusion training using large eccentric loading can be more effective than concentric and isometric training for developing muscle growth and developing a better neural drive. Resulting in an improvement of muscle function which leads to increase in athletic performance. #GPstrength&conditioning #strengthandconditioning #athlete #pushups #eccentric #baseball #sportperformance
Why you should add eccentric focused exercises to your strength program. An example of this would @jared.stanton12 doing push-ups with a focus of eccentric phase of the exercise. - Eccentric contractions are defined as: muscle contraction with the length of the entire muscle lengthened - Eccentric contractions are able to generate a larger force than concentric and isometric contractions because they use both passive and active tension. Active tension is created from the formation of cross bridges. Passive tension is developed by a parallel elastic component which is made up of muscle connective tissue. - Eccentric contractions are beneficial to add to your resistance programs because of their ability to produce large force with low metabolic cost. several studies suggest that stretching of the muscle combined with overloading (eccentric contractions) is the most effective training stimulus for promoting muscle growth and enhancing the neural drive to muscle. To put in simpler terms, the nervous system is more efficiently communicating with the muscles and is able to produce greater force despite the muscle being the same size. This is proven by greater muscle hypertrophy, greater neural activity, and larger force production after eccentric exercise vs concentric (shortening of the muscle) and isometric exercise (no change in length). - In conclusion training using large eccentric loading can be more effective than concentric and isometric training for developing muscle growth and developing a better neural drive. Resulting in an improvement of muscle function which leads to increase in athletic performance. #GPstrength &conditioning #strengthandconditioning  #athlete  #pushups  #eccentric  #baseball  #sportperformance 
Know what your training for, Whether it is strength, power, endurance or hypertrophy make sure you are doing the right amount volume, resting enough between set and lifting the right range of weight. -
Strength is the ability to exert force.  Strength is normally associated with slow isokinetic (constant speed) velocity. Strength is made slow by a high resistance. A quality strength exercise for athletes are multiarticular or multi joint movements. These exercises should be towards the beginning of a training session. -
Power equals force X velocity. Power is high velocity movement. Using a lower resistance compared to strength training an athlete is able to train for power, this is done by using 100% effort to rapidly or explosively performing a repetition of an exercise. It is very important to rest between sets when training for power. This is because you want your body to be able to give maximal effort. Training for power should be programmed right after a warm up as the body is still fresh and fully energized.  Muscle Hypertrophy is a training adaptation causing an increased size of skeletal muscle due to increased cell size. Hypotrophy training is best programmed for accessory exercises that are single joint movements. These exercises should be programmed towards the end of your training session. -
Muscle Endurance: the main thing to stress when doing any type of muscular endurance is as your body begins to fatigue do not let form suffer. Doing sets of AMRAP is a great way to train for muscular endurance but allowing form to decrease in quality can have negative effects such as injury and developing unnoticed bad habits. Muscle endurance should be one of the last things completed during a training session due to the high demand of energy it requires. #GPstrength&conditioning #strengthandconditioning #hypertrophy #power #strength  #muscleendurance #athlete #training
Know what your training for, Whether it is strength, power, endurance or hypertrophy make sure you are doing the right amount volume, resting enough between set and lifting the right range of weight. - Strength is the ability to exert force.  Strength is normally associated with slow isokinetic (constant speed) velocity. Strength is made slow by a high resistance. A quality strength exercise for athletes are multiarticular or multi joint movements. These exercises should be towards the beginning of a training session. - Power equals force X velocity. Power is high velocity movement. Using a lower resistance compared to strength training an athlete is able to train for power, this is done by using 100% effort to rapidly or explosively performing a repetition of an exercise. It is very important to rest between sets when training for power. This is because you want your body to be able to give maximal effort. Training for power should be programmed right after a warm up as the body is still fresh and fully energized. Muscle Hypertrophy is a training adaptation causing an increased size of skeletal muscle due to increased cell size. Hypotrophy training is best programmed for accessory exercises that are single joint movements. These exercises should be programmed towards the end of your training session. - Muscle Endurance: the main thing to stress when doing any type of muscular endurance is as your body begins to fatigue do not let form suffer. Doing sets of AMRAP is a great way to train for muscular endurance but allowing form to decrease in quality can have negative effects such as injury and developing unnoticed bad habits. Muscle endurance should be one of the last things completed during a training session due to the high demand of energy it requires. #GPstrength &conditioning #strengthandconditioning  #hypertrophy  #power  #strength  #muscleendurance  #athlete  #training