Strength and Conditioning QxA - Page 2

Sam, Trois-Rivières, Canada: "Hi Jeff, my name is Sam. I'm 16 and I play football in high school. I'm a defensive back and I live in Canada. I would like to improve my speed, and our school isn't really equipped with weighted vests, nor sleds. Is there any speed workout I can do to run faster even if I don't have this equipment?"

Coach Friday: Sam,

Speed ladders, mini-hurdles, weighted vests, sleds, etc. are not necessary to reach your speed potential. Some of these gadgets have little carry over to athletic performance and may negatively change your running mechanics. I believe the following guidelines will help you reach your speed potential:

• Eliminate excess body fat
• Strengthen the muscles used to run (gluteals, hamstrings, quadriceps, lower back-spinal erectors, calf, foot, abdominals, abductor and adductor of the thigh), upper back, and shoulders).
• Develop the requisite level of flexibility you need to run fast.
• Refine your running techniques (start/stance position).
• Eliminate unsound running technique.
• Develop the level of conditioning that allows you to run your fastest for your sport.
• Practice running fast!

The last segment of our off-season program focuses on position specific patterns that a player will be expected to execute in a game. This is done by performing skill pattern running. This is a period of developing technique as well as specific conditioning. This type of training will help a player reach his speed potential. I have included an example skill pattern workout for a defensive back.

Zach, Baltimore: "I have recently heard that working larger muscles in the beginning of your workout releases more testosterone throughout your body and that this will benefit you during the rest of your workout. Because of this, I have decided to incorporate a quick five-set leg workout before I hit my regular weights for that day. Is this true/the right idea?"

Coach Friday: Zach,

Testosterone is the primary hormone that interacts with skeletal muscle tissue. It has both direct and indirect effects on muscle tissue. Basically, the effects of testosterone can enhance the force production potential and mass of the muscle. Several exercise variables can increase testosterone concentrations:

• Large – muscle group exercises (squats, deadlift)
• Heavy resistance (85-95% of one-repetition maximum)
• Moderate to high volume of exercises, achieved with multiple sets, multiple exercises, or both
• Short rest intervals (30 seconds to 1 min)
• 2 yrs or more of resistance training experience

Your quick five-set leg workout would qualify as a protocol to increase your testosterone levels. If time does not allow (as it does for the majority of the population), a wide variety of exercise protocols have been shown to elicit increases in testosterone.