In today's podcast we'll move further into exercise training discussing plyometrics, dynamic stabilization, proprioception, and injury resistance. We'll then wrap it up by returning to resistance training and focusing in on how to advance to a more specialized and individualized approach after mastering the 1-2 sets of 8-12 reps.
Sources (abbreviated due to character restraints)
Plyometrics
- Behm DG, et al. Effectiveness of Traditional Strength vs. Power Training on MuscleStrength, Power and Speed with Youth: A Systema tic Review and Meta-Analysis. Front Physiol.
- Chen L, et al. Maximizing plyometric training for adolescents: a meta-analysis of ground contact frequency and overall intervention time on jumping ability: a systematic review and meta-analysis. Sci Rep.
- Chen L, et al. Meta-Analysis of the Effects of Plyometric Training on Lower Limb Explosive Strength in Adolescent Athletes. Int J Environ Res Public Health.
- Davies G, et al. CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. Int J Sports Phys Ther.
-Johnson, et al. A Systematic Review: Plyometric Training Programs for Young Children. Journal of Strength and Conditioning Research
- Morris SJ, et al. Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-Analysis. Sports Med.
- Oliver JL, et al. The Effects of Strength, Plyometric and Combined Training on Strength, Power and Speed Characteristics in High-Level, Highly Trained Male Youth Soccer Players: A Systematic Review and Meta-Analysis. Sports Med.
- Zghal F et al. Combined Resistance and Plyometric Training Is More Effective Than Plyometric Training Alone for Improving Physical Fitness of Pubertal Soccer Players. Front Physiol.
- Sadigursky D, et al. The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC Sports Sci Med Rehabil.
- Silvers-Granelli HJ et al. Does the FIFA 11+ Injury Prevention Program Reduce the Incidence of ACL Injury in Male Soccer Players? Clin Orthop Relat Res.
- Steib S, et al. Dose-Response Relationship of Neuromuscular Training for Injury Prevention in Youth Athletes: A Meta-Analysis. Front Physiol.
Eccentric Exercises
- Hu C, et al. Effects of Different Hamstring Eccentric Exercise Programs on Preventing Lower Extremity Injuries: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health.
- Okobi OE et al. A Meta-Analysis of Randomized Controlled Trials on the Effectiveness of Exercise Intervention in Preventing Sports Injuries. Cureus.
Repetition Continuum/strength gains
- Brigatto FA et al. Multi-joint vs. Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study. Int J Exerc Sci.
- Gentil P, et al. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med
- Lesinski M, et al. Effects and dose–response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. BJSM
- Loenneke, J.P et al. Exercise-Induced Changes in Muscle Size do not Contribute to Exercise-Induced Changes in Muscle Strength. Sports Med
- Schoenfeld BJ, et al. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel)
- Schoenfeld, BJ. et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research
- Spiering, B. et al. Maximizing Strength: The Stimuli and Mediators of Strength Gains and Their Application to Training and Rehabilitation. Journal of Strength and Conditioning Research
- Stien N, et al. Training specificity performing single-joint vs. multi-joint resistance exercises among physically active females: A randomized controlled trial. PLoS One
