PTJ Sep Oct 2010.pdf

NSCA’s
Issue 9.5
Sept./Oct. 10
www.nsca-lift.org
P T
J erformance raining
ournal
Core Training
Features
The Role of the Core
Musculature In
the Three Major
Tennis Strokes
Mark Kovacs, PhD,
CSCS, Pat Etcheberry,
and Dave Ramos, MA
General, Special, and
Specific Core Training
for Baseball Players
David J. Szymanski, PhD,
CSCS,*D

about this
PUBLICATION
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P erformance T raining
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Editorial Office
1885 Bob Johnson Drive
Colorado Springs, Colorado 80906
Phone: +1 719-632-6722
Editor
T. Jeff Chandler, EdD,
CSCS,*D, NSCA-CPT,*D, FNSCA
email: jchandler@jsu.edu
Managing Editor
Britt Chandler, MS,
CSCS,*D, NSCA-CPT,*D
email:chandler.britt@att.net
Publisher
Keith Cinea, MA, CSCS,*D,
NSCA-CPT,*D
email: kcinea@nsca-lift.org
Copy Editor
Matthew Sandstead
email: msandstead@nsca-lift.org
Editorial Review Panel
Scott Cheatham DPT, OCS, ATC,
CSCS, NSCA-CPT
Jay Dawes, MS, CSCS,*D,
NSCA-CPT,*D, FNSCA
Greg Frounfelter, DPT, ATC, CSCS
Paul Goodman, MS, CSCS
Meredith Hale-Griffin, MS, CSCS
Michael Hartman, PhD, CSCS
Mark S. Kovacs, CSCS
David Pollitt, CSCS,*D
Matthew Rhea, PhD, CSCS
Mike Rickett, MS, CSCS
David Sandler, MS, CSCS,*D
Brian K. Schilling, PhD, CSCS
Mark Stephenson, ATC, CSCS,*D
David J Szymanski, PhD, CSCS
Chad D. Touchberry, PhD, CSCS
Randall Walton, CSCS
Joseph M. Warpeha, MA, CSCS,*D,
NSCA-CPT,*D
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5
2

table of
CONTENTS
8
4
7
17
core training
The Role of the Core Musculature In
the Three Major Tennis Strokes
Mark Kovacs, PhD, CSCS, Pat
Etcheberry, and Dave Ramos, MA
Core training is essential for excelling on
the tennis court. This article examines
the importance of core strength through
the three major strokes in tennis and
offers suggestions on how to improve
performance by providing examples of
exercises that could be included into a
tennis player’s strength and conditioning
program.
departments
Fitness Frontlines
G. Gregory Haff, PhD, CSCS,*D, FNSCA
This article examines three recently-conducted
studies that included the effects
of high-intensity interval training on the
muscles of well-trained runners, the effectiveness
of aquatic resistance training on
mobility after knee surgery and the effects
a carbohydrate-reduced, energy-restricted
diet has on preserving muscle mass.
In the Gym
Heavy Resistance Instead of High
Repetition for Six-Pack Abs
Kyle Brown, CSCS
This article debunks myths about training
the abdominals and offers advice on how
to properly train for six-pack abs.
Training Table
Measuring Hydration Status
in Athletes
Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D and Caitlin O. Riley
When participating in sports or physical
activity, your body loses water. This article
will discuss how to monitor hydration
status during those activities along with
methods to properly rehydrate your body.
13
15
22
General, Special, and Specifi c Core
Training for Baseball Players
David J. Szymanski, PhD, CSCS,*D
Baseball is a sport based upon explosive
and dynamic movements across all
planes. This article discusses the importance
of training the core through all
planes and the effect it has when coupled
with a baseball-specific training program.
Ounce Of Prevention
Develop Power and Core Strength
with Kettlebell Exercises
Jason Brumitt, MSPT,
SCS, ATC/R, CSCS*D
Explosive power is pivotal in the success
or failure in many sports. The kettlebell is
an excellent tool in developing strength
and explosive power for success in any
competition. This article offers multiple
exercises that can be implemented into a
training program to improve strength and
power.
Mind Games
Being Effortful
Suzie Tuffey-Riewald, PhD, NSCA-CPT
This article attempts to uncover steps to
increase motivation and minimize days of
training that lack effort and drive.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5
3

fi tness
frontlines
G. Gregory Haff, PhD, CSCS, FNSCA
about the
AUTHOR
G. Gregory Haff is an
assistant professor
in the Division of
Exercise Physiology at
the Medical School at
West Virginia University
in Morgantown, WV.
He is a Fellow of the
National Strength
and Conditioning
Association. Dr.
Haff received the
National Strength
and Conditioning
Association’s Young
Investigator Award
in 2001.
High-Intensity Exercise Preserves
Muscle Mass When Undertaken In
Conjunction with a Carbohydrate-
Reduced, Energy-Restricted Diet
Obesity has become a major problem worldwide and is
considered to be a major predictor of morbidity. Additionally,
an increase in visceral fat depositions has been linked
to insulin resistance and type 2 diabetes. Diets which provide
high glycemic loads that are coupled with sedentary
lifestyles have been linked to impaired glucose homeostasis
and fat oxidation.
One proposed method for reducing glycemic loads is to
employ a diet low in carbohydrates. This practice has been
shown to reduce fasting insulin and glucose levels, while
increasing insulin sensitivity, which is typically suppressed
in obese individuals with type 2 diabetes. From an exercise
perspective, the use of high-intensity interval exercise
has been shown to decrease muscle glycogen stores,
while increasing oxidative capacity and improving insulin
sensitivity. There are however, very few studies which examine
both carbohydrate-restricted diets and high-intensity
interval exercise.
To address this, a recent study performed by Sartor and
colleagues examined the effects of 14 days of carbohydrate-restricted
diets coupled with high-intensity interval
training. Nineteen subjects participated in this investigation
with 10 subjects being placed in a carbohydrate-restricted
diet coupled with high-intensity interval training
and nine subjects only undertaking a carbohydrate-restricted
diet. The carbohydrate-restricted diet required
subjects to consume ~147 – 163g of carbohydrates per
day, effectively reducing their carbohydrate intake from
54% of their total calories at baseline testing to 35% during
the two-week intervention. Additionally, their caloric
intake was decreased by ~500kcals over the course of the
two-week study. The diet and exercise group performed
up to 10 four-minute bouts of cycle exercise at 90% of VOpeak
(maximal aerobic power) separated by 2 – 3 minutes
2
of rest.
Prior to the two-week intervention, subjects participated
in VO2peak assessment to determine their maximal aerobic
power and oral glucose tolerance test, a resting glucose
and insulin test, a measurement of resting energy
expenditure, and a determination of their resting muscle
glycogen levels. After the two-week intervention the same
tests were repeated. Both groups demonstrated significant
increases in oral glucose insulin sensitivity, reductions
in their fasting expiratory exchange ratio, improvements
in lipid profiles, and a reduction in leptin levels. Only the
combination of high-intensity interval training and carbohydrate
restriction resulted in significant increases in
maximal aerobic power and maintenance of lean body
mass. Based upon these findings, the authors concluded
that energy-restricted diets and/or carbohydrate-restriction
results in a reduction of risk factors for obese type 2
diabetic individuals over a relatively short period of time.
Additionally, the inclusion of high-intensity exercise interventions
with carbohydrate and caloric restriction helped
to improve aerobic power and preserve lean body mass.
While this study offers promising and interesting results,
the author points out that a longer research intervention
is necessary to elucidate the health benefits of combining
high-intensity interval training with carbohydrate and
caloric restriction.
Sartor, F, De Morree HM, Matschke, V, Marcora, SM,
Milousis, A, Thom, JM, and Kubis, HP. High-intensity
exercise and carbohydrate-reduced energy-restricted diet
in obese individuals. Eur J Appl Physiol (ahead of print).
How Do the Muscles of Well-Trained
Runners Respond to High-Intensity
Interval Training
Traditionally, endurance runners are thought to have an
abundance of fiber area occupied by type I muscle fibers
and some fast type IIa fibers comprising a small amount of
fiber area. However, recent research has reported a much
higher type IIa muscle fiber area as well as a higher lactate
dehydrogenase (LDH) activity in these types of athletes
than previously thought.
Since LDH plays a role in lactate control and as lactate
has recently been shown to be related to metabolic responses
to exercise, these findings are particularly interesting.
From a training perspective, high-intensity interval
training plays a large role in the development of endurance
athletes, as this type of training has been shown to
result in significant improvements in performance as well
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fi tness frontlines
as stimulate specific changes to maximal oxygen consumption. While the
effects of high-intensity interval exercise have been widely investigated,
very little research has been completed looking at its effects on intramuscular
metabolic or fiber type adaptations.
To address this issue, Kohn and colleagues recently examined the effects
of six weeks of high-intensity interval training on muscular adaptations of
10 highly trained endurance athletes. Prior to the training portion of the
study, each subject underwent a maximal aerobic power or VO2max test.
During this test, the peak treadmill speed that the subject could run at for
30 seconds was determined and subjects then ran at this speed until exhaustion
in order to determine their Tmax or time at maximum. Additionally,
a submaximal treadmill test was used which corresponded to 64%,
72%, and 80% of peak treadmill speed. During this test lactate levels were
assessed. Muscle biopsies were also taken before the initiation of the study
in order to examine muscle morphology, myosin heavy chain content, single
fiber identification, and an analysis of enzymatic activity. Specifically,
isocitrate dehydrogenase, 3-hydroxyacetyl CoA dehydrogenase, and LDH
activity were measured.
The interval training intervention required subjects to run six intervals at
94% of their maximal treadmill speed for 60% of their Tmax time with a
half of their 60% Tmax as their recovery between efforts. This training was
undertaken for six weeks. After six weeks of training the subjects peak
treadmill speed increased and their lactate production during at 64% and
84% peak treadmill speed decreased markedly. There was a slight nonstatistically
significant decrease in type II muscle fiber size and no changes
to maximal aerobic power, muscle fiber type, capillary supply, citrate
synthase activity, and 3-hydroxyacetyl CoA dehydrogenase activity. LDH
activity was increased significantly and was correlated to interval training
speed, suggesting that those who ran at higher speeds had a greater
increase in LDH activity. Overall, this novel data suggests that in highly
trained runners, the primary adaptation to high-intensity interval training
is related to improvements in lactate metabolism and not elevations in
oxidative enzyme activities. Further research is needed in order to further
understand the effects of this type of training in elite endurance athletes.
Kohn, TA, Essen-Gustavsson, B, and Myburgh, KH. Specifi c muscle
adaptations in type II fi bers after high-intensity interval training of welltrained
runners. Scand J Med Sci Sports (ahead of print).
Aquatic Resistance Training ImprovesMobility
and Lower Limb Function after a Knee
Replacement
When individuals have knee replacement surgery there is a reduction in
their ability to perform power and strength-based tasks with their lower
body. Specifically, reductions in the ability to walk, ascend or descend
stairs, and engage in other activities of daily living can occur. Impairments
in these abilities appear to be related to reductions in knee extensor and
flexor strength that can persist long after the surgery has been completed.
Recently, aquatic exercise has been suggested as a training modality for
people with knee or hip osteoarthritis. Individuals who have had knee replacement
surgery may benefit from an aquatic exercise program.
Recently, Valtonen and colleagues examined the effects of 12 weeks of
aquatic resistance training on mobility, muscle power and muscle cross
sectional area in a group of 50 older adults who had had knee replacement
surgery. Subjects in the study had to be 4 – 18 months removed from knee
replacement surgery and be between the ages of 55 – 74 years of age. Two
intervention groups were formed, with one group performing no exercise
and the other engaging in the aquatic resistance training program. Prior
to and after the completion of the intervention the subjects were assessed
for walking speed, stair climbing ability, and self reported functional difficulty,
pain, and stiffness. Leg extension and flexor strength was assessed
with the use of an isokinetic dynamometer, while the leg muscle cross sectional
area was measured with the use of computed tomography.
After the 12-week study, the aquatic resistance training group demonstrated
a 9% increase in walking speed and a 15% reduction in stair climbing
time. These positive performance changes occurred in conjunction with a
32% increase in leg extensor power for the leg which contained the knee
replacement and 10% increase in the leg which was not operated on. Additionally,
the operated leg demonstrated a 48% increase in flexor power,
while the non-operated leg increased by 8%. Finally, the cross sectional
area of the surgically repaired leg was increased by 3% and the non-operated
leg increased by 2% when compared to controls. Overall, the study
suggests that aquatic resistance training offers a positive stimulus for adaptations
that translates into functional performance in individuals who
have recently undergone knee replacement surgery.
Valtonen, A, Poyhonen, T,Sipila, S, and Heinonen, A. Effects of aquatic
resistance training on mobility limitation and lower-limb impairments after
knee replacement. Arch Phys Med Rehabil 91:833 – 839. 2010.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 5

fi tness frontlines
Does the addition of Sport-Related Physical
Training (SRPT) to Military Basic Training
Improve Performance
Basic training practices conducted by the military are complex and demanding
undertakings. Core to the basic training philosophy is to improve
the overall physical fitness of the military operator so that they can engage
in lifting or carrying tasks with heavy loads which challenge both endurance
and strength. One potential method for improving performance outcomes
associated with basic training may be the inclusion of sport-related
physical training (SRPT) such as strength training, Nordic walking, cycling,
running, and other sporting activities. Currently, there is very little research
exploring the effects of including these types of activities in the basic training
model.
To address the lack of literature exploring this area, researchers from Finland
conducted a research investigation that examined the effect of eight
weeks of basic training which contained various training modalities on
performance and acute hormonal and neuromuscular responses. A total of
72 male conscripts volunteered for participation in this investigation and
were divided into one of three training interventions. The three training
groups consisted of normal basic training (NT), basic training with added
resistance training (ST), or basic training with added endurance training
(ET). All groups completed 300 hours of military training which contained
combat simulations and marching with a load of 12 – 25kg. Additionally,
marksmanship training, material handling and general military and theoretical
educational training were performed. The ST group also participated
in a periodized resistance training program which employed circuit
training.
The program consisted of three weeks of preparatory training 2 – 3 sets of
10 – 15 repetitions at 60 –70% of 1-RM or 2 – 3 sets of 20 – 40 repetitions
at 30 – 50% of 1-RM. During week 4 – 5 subjects performed 2 – 4 sets of
6 – 10 repetitions with 60 – 80% of 1-RM. Finally, during weeks 6 – 8 subjects
performed 5 – 7 sets of 1 – 6 repetitions at 80 –100% of 1-RM. The ET
group also participated in additional training with the inclusion of three
60 – 90 minute endurance training sessions per week for a total of 51 additional
hours of training. Performance measures included a 3K loaded combat
run test in which each soldier carried a 14.2kg sack which represented
about 19.2% of their body weight and a maximal isometric force test. After
eight weeks of preparation all groups increased their run performance ST
(12.4%) >ET(11.6%)>NT(10.2%) and demonstrated significant decreases in
maximal leg extensor forces following the run. Overall, it was noted that
while ST improved run performance its adaptive potential was compromised
by the rigors of basic training. It is likely that the lack of integration
of the training activity and the periodization model chosen partially explains
these findings. Further research on this topic is warranted in order
to elucidate the optimal basic training milieu. •
Santtila, M, Hakkinen, K, Kraemer, WJ, and Kyrolainen, H. Effects of basic
training on acute physiological responses to a combat loaded run test. Mil
Med 175:273 – 279. 2010.
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in the gym
Kyle Brown, CSCS
about the
AUTHOR
Kyle Brown is a health
and fitness expert
whose portfolio
includes everything
from leading
workshops for Fortune
500 companies and
publishing nutrition
articles in top-ranked
fitness journals, to
training celebrity
clientele—from pro
athletes to CEOs
to multiplatinum
recording artists. Kyle’s
unique approach to
health and fitness
emphasizes nutrition
and supplementation
as the foundation for
optimal wellness. After
playing water polo
for Indiana University,
as well as in London,
Kyle became involved
in bodybuilding and
fitness for sportspecific
training. Kyle
is the creator and Chief
Operating Officer for
FIT 365—Complete
Nutritional Shake
(www.fit365.com).
Heavy Resistance Instead
of High Repetition for
Six-Pack Abs
While mainstream fitness enthusiasts have progressed in
the gym—incorporating balance and stability exercises to
strengthen their core—most are still hung up on doing
hundreds of sit-ups or crunches everyday to lose belly fat
and get six-pack abs. They often fall victim to two wellmarketed
myths: 1) You can reduce belly fat by training
your abdominals and 2) Abdominals should be trained
differently than the other muscles in your body. The truth
is that your abdominals apply to the same scientific principles
of every other muscle group in your body.
Many people still believe the outdated fitness myth that if
they do crunches with high-repetition and low-resistance
every day, they can reduce abdominal fat. The erroneous
belief behind fat reduction is that if you train a muscle
that is covered by body fat, the fat will go away, turn into
muscle, and get “toned.” Contrary to popular belief, there
is no way to reduce only abdominal fat with abdominal
training exercises. If you could, everyone who chewed
bubble gum would have skinny faces.
The other myth is that abdominals should be trained differently
than other muscles in the body and do not apply
to the same scientific principles. Many believe that
abdominal muscles should be trained everyday with high
repetition sets and no resistance. One main reason why
people, especially women, do not use resistance when
training their abdominals is because they do not want to
get too muscular. They want to “tone” their muscles not
build muscle. Yet, there is no such thing as toning a muscle.
It is an erroneously used marketing term that helps
sell magazines and exercise equipment. Muscles can either
hypertrophy (grow) or atrophy (shrink). This applies
to all muscles, including the abdominals.
the overload principle. The human body is involved in a
constant process of adapting to stresses or lack of stresses
placed upon it. When you stress the body in a manner it is
unaccustomed to (overload), the body will react by causing
physiological changes (adaptation) to be able to handle
that stress in a better way the next time it occurs (1).
These concepts make sense to the average fitness enthusiast
when it comes to training other muscle groups;
i.e., they would not expect their arms to look any better if
they performed 300 curls with a broomstick seven days a
week. Therefore, strength training 2 – 3 times a week, with
moderate to heavy resistance, moderate repetitions, rest
in between and a variety of exercises to target different
areas applies to the abdominals as well as all other muscle
groups. For example, cable crunches on a resistance
ball, cable rope crunches, hanging abdominal raises with
dumbbell between legs, cable rotations, and seated abdominal
crunches are the types of exercises that will yield
the desired results. •
References
1. McArdle, WD, Katch, FI, and Katch, VL. (2000).
Essentials of exercise physiology (2nd ed.). Baltimore:
Lippincott, Williams, & Wilkins.
The purpose behind training the abdominal muscles with
resistance is to stress them to the point where they must
adapt to meet the unaccustomed demands. This is called
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feature
about the
AUTHOR
Mark Kovacs, PhD,
CSCS is the Senior
Manager of Coaching
Education, Sport
Science/Strength
& Conditioning for
the United States
Tennis Association
Player Development
Incorporated. He
was previously was a
full-time strength and
conditioning coach
and former university
professor.
David A. Ramos,
M.A. is a Coordinator
of Sport Science/
Coaching Education
for the United States
Tennis Association
Player Development
Incorporated. He
is a USPTA/PTR
professional with 20
years of experience
specializing in video
analysis.
Pat Etcheberry, M.A.
is the Director of the
Etcheberry Sports
Performance Division
at the Mission Inn
Resort, where he
develops both worldclass
professionals and
aspiring athletes.
Mark Kovacs, PhD, CSCS, Pat Etcheberry, and Dave Ramos, MA
core training
The Role of the Core
Musculature In the Three
Major Tennis Strokes:
Serve, Forehand and Backhand
Tennis players, like athletes in most ground-based sports,
utilize the core/torso extensively throughout all movements
on the court, but specifically during each tennis
stroke. This article will highlight the three major tennis
strokes—serve, forehand and backhand—with specific
emphasis on the core/torso involvement in each of these
strokes followed by exercises that are specifically intended
to improve stroke performance on the court.
Typically the major core muscles include the following:
transversus abdominis, multifidus, internal and external
obliques, rectus abdominis, erector spinae. However, other
muscles in the hips and torso also contribute to core
stability and due to the dynamic multi-planar movements
of tennis, the core must be considered the link between
the lower and upper body and not simply individual muscles.
Tennis Serve
The core muscles are highly utilized in the service motion
of all tennis players. The loading stage of the service motion
(Figure 1) results in horizontal twisting of the trunk
(in the transverse plane) which elicits a stretch-shortening
cycle response with muscles of the trunk (3). For a right
handed player this would predominately involve the storage
of potential energy (via eccentric contractions) of the
left oblique muscles, left erector spinae and multifidus.
During this position, sometimes referred to as the rear lateral
tilt, the shoulders and the hips are tilted down and
away from the net. This is the major stage where power is
stored during the serve (i.e., loading stage).
In the shoulder cocking stage of the serve (Figure 2) the
leg drive has commenced and rotation occurs in the
sagittal plane. Some coaches have a misconception that
tennis players only need to train in transverse and sagittal
planes. It is important to highlight the need to also
include ample lateral trunk flexion training (3). It is also
important to note that research has shown a strength imbalance
in competitive tennis players between the anterior
(abdominals) and posterior (lower back) muscles (5).
Forehand
The forehand typically has four major variations of stances:
open, semi-open, square and closed (Figure 3). It must
be understood that these forehand stances are situation
specific, time specific and all use a combination of linear
and angular momentum to power the stroke (4).
The loading position on the forehand varies slightly between
the four different foot positions. However, the
obliques (internal and external) are eccentrically contracted
during the loading stage of the stroke and the trunk is
required to rotate significantly around the pelvis to store
the potential energy which will be released during the remainder
of the forehand stroke.
The follow-through after ball contact requires eccentric
strength especially in posterior muscles of the core (i.e.,
multifidus and erector spinae) and this is an area that typically
receives less training and needs to be fully trained
and considered when planning tennis-specific training
sessions (1).
Backhand
The backhand is performed in a very similar manner to
the forehand stroke, just on the opposite side of the body
(i.e., left side of the body for a right-handed player). The
four stances are utilized, but more preference is usually
given to the square and semi-open stances (Figure 4). The
open-stance backhand is usually used on wide balls when
the athlete has very limited time. The majority of male
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Core Training
Figure 1. Loading stage of the serve Figure 2. Cocking stage of the serve Figure 3. The Four Major Forehand Stances
(1. Semi-Open, 2. Open, 3. Square, 4. Closed)
and female players now utilize a two-handed
grip on the backhand stroke as opposed to a
single-handed grip. There are differences in the
core/trunk utilization between the one and twohanded
backhands. Greater upper trunk rotation
has been observed in two-handed backhands
than in one-handed backhands and this needs
to be trained appropriately based on whether
the athlete utilizes a one-handed or two-handed
backhand stroke (2).
Conclusion
Backhand and forehand tennis strokes, as well
as most movements on the tennis court, incorporate
use of the core. So a weak core could be
detrimental to the performance of an athlete if
not addressed in their workout program. Included
in this article are examples of tennis-specific
core exercises that could be included in a tennis
player’s workout program to help improve core
strength and stability. •
Figure 4. Two Major Backhand Stances: 1. Square, 2. Semi-Open
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Core Training
References
1. Kovacs M, Chandler WB, and Chandler
TJ. Tennis Training: Enhancing On-Court
Performance. Vista, CA: Racquet Tech
Publishing; 2007.
2. Reid M, Elliott B. The one- and two-handed
backhand in tennis. Sport Biomech. 2002;1:47
– 68.
3. Roetert EP, Ellenbecker TS, and Reid M.
Biomechanics of the tennis serve: implications
for strength training. Strength and Conditioning
Journal. 2009;31(4):35 – 40.
4. Roetert EP, Kovacs MS, Knudson D, and
Groppel JL. Biomechanics of the tennis
groundstrokes: implications for strength training.
Strength and Conditioning Journal. 2009;31(4):41
– 49.
5a. 5b.
5. Roetert EP, McCormick T, Brown SW, and
Ellenbecker TS. Relationship between isokinetic
and functional trunk strength in elite junior tennis
players. Isokinet Exerc Sci. 1996;6:15 – 30.
5c. 5d.
Figures 5a – d. Serve-Specific Medicine Ball Exercise, Rotational Overhead Medicine Ball Service Throw
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Core Training
6a. 6b.
6c. 6d.
Figures 6a – d. Forehand-Specific Medicine Ball Exercise, Single-Leg (Right Leg) Medicine Ball Catch and Throw
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 11

Core Training
7a. 7b.
7c. 7d
Figures 7a – d. Backhand-Specific Medicine Ball Exercise, Single-Leg (Left Leg) Medicine Ball Catch and Throw
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 12

feature
about the
AUTHOR
David J. Szymanski,
PhD, CSCS,*D, is an
Assistant Professor of
exercise physiology,
Director of the Applied
Physiology Laboratory,
and the Head Strength
& Conditioning Coach
for the Baseball
team at Louisiana
Tech University.
Dr. Szymanski is a
Certified Strength and
Conditioning Specialist
with Distinction and
a Registered Coach
with the NSCA. In
1997, he was apart of
the Auburn baseball
team that went to
the NCAA College
World Series. Before
attending Auburn
University, where he
earned a doctorate in
exercise physiology,
Dr. Szymanski was
the Assistant Baseball
Coach and Weight
Room Director at Texas
Lutheran University for
5 years. His primary
research has focused
on ways to improve
baseball performance.
Dr. Szymanski can
be contacted at
dszyman@latech.edu.
General, Special, and
Specific Core Training
for Baseball Players
David J. Szymanski, PhD, CSCS,*D
When conditioning baseball players, the importance of
core training and its effect on improving performance
should be emphasized. Core training predominantly
consists of torso or trunk (rectus abdominus, external
obliques, internal obliques, and transverse abdominus)
training, but also includes the stabilizing muscles of the
hips, lumbar, thoracic, and cervical spine. When designing
a baseball-specific core exercise program, a variety of
exercises requiring the athlete to move dynamically in all
three planes (frontal, sagittal, and transverse) of human
movement should be included. Frontal plane movements
involve lateral flexion and bending on both sides of the
body. Sagittal plane movements involve flexion and extension
of the trunk in forward and backward movements.
Transverse plane movements involve rotation or twisting
on both sides of the body.
Baseball movements occur through sequential, coordinated
muscle contractions that require timing and balance.
The system by which this occurs is called the kinetic
link. If the multi-planar human movements are not coordinated
to allow the forces generated from the lower
body to be transferred through the torso to the arms, then
baseball performance (hitting and throwing) will not be
optimal. It is often said that the weak link in the human
body is the torso since it may not be trained properly, or
sport-specifically. If training for the torso is not geared at
developing core strength and power in hitting and throwing,
a player’s performance may not be optimal and there
may be a greater likelihood of sustaining an injury. Torso
contributions are vital for both the execution of high bat
swing and throwing velocities, and for improving bat
swing and throwing velocities within individual players.
Thus, enhancing core performance utilizing strength and
power training should maintain and may even improve
bat swing and throwing velocities depending on the maturation,
initial strength, resistance training experience,
and baseball skills of individual players.
core training
There are four different phases of an annual periodized
program. They are off-season, preseason, in-season, and
active rest. Off-season and preseason core training will be
addressed in this article for the baseball player. In order
to improve core performance, strength training professionals
can implement general, special, and specific exercises
into a progressive periodized program. Progression
means incorporating movements from simple to complex,
known to unknown, low force to high force, static to
dynamic, lying to sitting, kneeling to standing, and on two
legs to standing on one leg.
General core exercises would be traditional abdominal,
oblique, lower back exercises, pillar bridges, and some
lower body multi-joint exercises. Traditional trunk exercises
are routinely performed slowly with greater volume
during the off-season when athletes are attempting to
develop core muscular endurance and hypertrophy. As
the off-season progresses towards the preseason, traditional
trunk exercises are performed with resistance to
develop muscular strength. Pillar bridge exercises require
an athlete to isometrically stabilize the trunk in prone or
lateral positions. Furthermore, multi-joint resistance training
exercises such as the squat, good mornings and deadlifts
can improve core strength. The activation of trunk
muscles while executing a squat or deadlift exercise may
be greater or equal to is the activation produced during
stability ball exercises. Stability exercises, such as pillar
bridges, may not need to be performed if athletes are
squatting and deadlifting with loads greater than 80% of
their 1-repetition maximum. An example of the first two
weeks of a six-week general trunk exercise program can
be found in Table 1. An example of the first two weeks of
a six-week general weighted trunk exercise program can
be found in Table 2.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 13

Core Training
Table 1. General Trunk Exercises (6 weeks) • Microcycle 1 (2 weeks)
Day Exercise Sets x Repetitions
1 Side Crunch 2 x 15
Reverse Crunch 2 x 20
Regular Crunch 2 x 25
Back Extension 2 x 15
2 Side Bridge, Right Side 2 x 30 sec.
Side Bridge, Left Side
2 x 30 sec.
Prone Pillar Bridge
2 x 30 sec.
3 Alternate Arm and Leg Raise 2 x 15
Superman 2 x 15
Double Ab Crunch 2 x 20
The main focus is muscular endurance. Perform all exercises consecutively for first set without rest. Rest period is 60 sec between sets. Microcycles 2 and 3 make
up the next 4 weeks (2-week cycles within the 6 week mesocycle). Increase repetitions by 5 or 5 seconds each 2-week microcycle.
Special core exercises would include powerful
rotational medicine ball exercises performed in
all three planes where an athlete either holds
onto the medicine ball or throws it with two
hands as hard as possible with a greater range
of motion (ROM) than traditional trunk exercises.
Special medicine ball exercises can be introduced
once trunk strength improves during the
mid to late off-season and further progressed
into the preseason. Special medicine ball exercises
can be executed as chopping, twisting, or
throwing movements that progress from seated
to kneeling and up to standing. The exercises
can be advanced even further by performing the
movements standing on one leg.
Progression of medicine ball training can be
manipulated by the number of sets, repetitions,
exercises, or by the mass of the ball. Since one of
the training goals of the preseason is to improve
power for a baseball player, the variable of intensity
should be addressed. This means that programs
should focus primarily on adjusting the
mass of the medicine ball. To increase power, one
should develop strength first, then transition to
power development. This can be accomplished
by increasing the mass of the medicine ball (2,
3, 4, 5kg) during the latter part of the off-season
before decreasing the mass of the medicine ball
(4, 3, 2kg) during mid-preseason in an attempt
to accelerate the ball as fast as possible. Special
medicine ball exercises can be performed either
two or three times a week but more is not better.
An example of a non-throwing seated and standing
medicine ball routine can be found in Table
3. An example of a two-arm standing throwing
medicine ball program can be found in Table 4.
Specific core exercises for throwing would be
double and single-arm medicine ball exercises
that replicate throwing or the pitching motion,
while specific core exercises for position players
would be double-arm medicine ball exercises
and swinging over and underweighted bats
that mimic the movements and acceleration
patterns of throwing and hitting. Increases in
thrown ball velocity within pitchers may be due
to pelvis and upper torso velocities. Theoretically,
increased pelvis and upper torso velocities
would allow more energy to be transferred from
the trunk to the arms and eventually to the ball,
which will lead to an increase in thrown ball velocity.
Specific training that focuses on improving
both ROM and velocities of the core would
seem to be important for augmenting throwing
velocities. Professional baseball hitters logically
should generate higher bat swing velocities
than college and high school baseball players.
This would mean that their hips and shoulders
are moving at higher angular velocities than the
younger, less experienced hitters. If specific core
exercises could be implemented into a training
program that would demonstrate similar ROM
and velocities as produced in hitting, bat swing
velocity could be increased. Examples of specific
core exercises for pitchers and position players
can be found in Tables 5 and 6.
In Table 6, Day 2 position players will take one
set of 10 swings with the heavy, light, and standard
bat before resting. Then, they will repeat
this sequence four more times. This will total
150 swings per day, 50 with the heavy, light, and
standard baseball bat. Then the next two weeks
will use the sequence of 32, 28, and 30oz bats.
In the final two weeks, players will swing the 33,
27, 30oz bats.
To optimize the contribution of the core in hitting
and throwing, baseball players must be
able to effectively use energy produced by the
lower body and core musculature and optimally
transfer it through their upper body. Maintaining
a strong and powerful core may decrease
the forces placed upon the muscles and joints of
the throwing arm and lumbar region that aid in
the production of throwing and bat swing velocity,
especially if players have good throwing and
hitting mechanics. This may also decrease the
chances of sustaining an injury. Optimal training
of core musculature should focus on increasing
ROM, muscular endurance, strength, and power.
Increased forces generated by core musculature
will likely produce higher trunk velocities and,
more specifically, bat swing and throwing velocities.
•
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 14

Core Training
Table 2. General Trunk Exercises (6 weeks) • Microcycle 4 (2 weeks)
Day Exercise Sets x Repetitions
1 Weighted Side Crunch 2 x 12
Weighted Leg Lift 2 x 12
Weighted Crunch 2 x 15
Back Extension with Twist 2 x 12
2 Weighted Side Bridge Right 2 x 20 sec.
Weighted Side Bridge Left
2 x 20 sec.
Weighted Prone Pillar Bridge
2 x 20 sec.
3 Weighted Back Extension 2 x 12
Weighted Reverse Crunch 2 x 12
Weighted Oblique Crunch 2 x 12
Weighted Double Ab Crunch 2 x 15
The main focus is muscular strength. Perform all exercises consecutively in a series for the first set without rest. Rest period is 90 sec between 1st and 2nd set.
Microcycles 5 and 6 make up the next 4 weeks (2-week cycles within the 6-week mesocycle). Add resistance with 10lb plate, and then progress program by either
moving the weight further from the axis of rotation (torso) or progress to the next higher Olympic plate each 2-week microcycle. For Day 2, add 5 sec for each
2-week microcycle.
Table 3. Non-throwing Seated & Standing Medicine Ball Exercises (6 Weeks) • Microcycle 7 (2 weeks)
Day Exercise Sets x Repetitions
1 Lying Hip Rotation 2 x 10 each side
Seated Twist
2 x 10 each side
Seated Trunk Rotation
2 x 8 each side
Seated Figure 8
2 x 8 each side
2 Standing Woodchop 2 x 10
Standing Figure 8
2 x 8 each side
Diagonal Woodchop
2 x 8 each side
Lunge Figure 8
2 x 8 each side
3 Repeat Day 1 If Needed 2 x 12
The main focus is absolute muscular strength/power. Mass of medicine ball begins at 3kg in microcycle 7, then progresses to 4kg in microcycle 8, and 5kg in
microcycle 9 for a physically mature high school or college player. Physically immature high school players should begin with a 2kg ball, while middle school
players should begin with a 1kg ball. Increase the mass of the medicine ball by 1kg each 2-week microcycle. Rest period is 90 sec between sets. Microcycles 8 and
9 make up the next 4 weeks (2-week microcycles within the 6-week mesocycle).
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 15

Core Training
Table 4. Throwing Standing Medicine Ball Exercises (6 Weeks) • Microcycle 10 (2 Weeks)
Day Exercise Sets x Repetitions
1 Speed Rotation 2 x 8 each side
Twisting Wall Toss
2 x 8 each side
Lateral Side Hip Toss
2 x 8 each side
Hitter’s Throw
2 x 8 each side
2 1-Leg Balance Overhead Throw 2 x 10
Lunge Figure 8 Throw
2 x 8 each side
Twisting Woodchop Throw
2 x 8 each side
1-Leg Balance Twisting Overhead Throw 2 x 10
3 Repeat Day 1 If Needed 2 x 12
The main focus is muscular power. Medicine balls are thrown with two hands. Microcycle 10 uses a 4kg medicine ball, then progresses to 3kg in microcycle 11,
and 2kg in microcycle 12 for a physically mature high school or college player. Physically immature high school players should begin with a 3kg ball, while middle
school players should begin with a 2kg ball. Decrease the mass of the medicine ball by 1kg each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd
sets. Microcycles 11 and 12 make up the next 4 weeks (2-week microcycles within the 6-week mesocycle).
Table 5. Pitcher’s Throwing Medicine Ball Exercises (6 Weeks) • Microcycle 13 (2 Weeks)
Day Exercise Sets x Repetitions
1 7oz Max Throws 1 x 10
7oz Side Max Throws 1 x 10
7oz External Rotation Throws 1 x 10
5oz Baseball Max Throws 1 x 15
2 1-Leg Balance Overhead Throw 2 x 10
Lunge Figure 8 Throw
2 x 8 each side
Twisting Woodchop Throw
2 x 8 each side
1-Leg Balance Twisting 2 x 10
The main focus is muscular power. Day 1 implements 1-arm throws with a 7oz medicine ball and 5oz baseball. There is a 2:1 ratio of heavy to standard weighted
balls. Day 2 implements 2-arm throws. The first set is performed with a heavier medicine ball followed by the second set with a lighter medicine ball. Medicine
ball mass progresses from 4 & 3kg to 3 & 2kg to 2 & 1kg for each 2-week microcycle. Rest period is 90 sec between the 1st and 2nd sets.
Table 6. Position Player’s Throwing Core Exercises (6 Weeks) • Microcycle 13 (2 Weeks)
Day Exercise Sets x Repetitions
1 Speed Rotation 2 x 8 each side
Lateral Side Hip Toss
2 x 8 each side
1-Leg Balance Twisting Overhead Throw 2 x 10
Hitter’s Throw
2 x 8 each side
2 Heavy Bat (31, 32, 33oz) 5 x 10
Light Bat (29, 28, 27oz) 5 x 10
Standard Baseball Bat (30oz) 5 x 10
The main focus is muscular power. Day 1 incorporates 2-arm throws. The first set is performed with a heavier medicine ball followed by the second set with a
lighter medicine ball. Microcycle 13 uses 5 & 4kg medicine balls, then progresses to 4 & 3kg in microcycle 14, and 3 & 2kg in microcycle 15. For physically immature
players, the mass of the medicine balls are 4 & 3kg, 3 & 2kg, and 2 & 1kg. Over and underweighted bat swing sequences progress every two weeks. High school or
college players that normally swing a standard 33”, 30oz baseball bat will take one set of 10 swings with each of the three bats (31, 29, 30oz), then rest. Four more
sets in this sequence will follow for a total of 150 swings. Bat weight sequences will progress to 32, 28, 30oz for microcycle 14, and 33, 27, 30oz for microcycle 15.
Rest periods are 90 sec between the 1st and 2nd sets. For those that swing a different size baseball bat, the sequence of swings remains the same, but the mass of
the bat is based off of a standard bat.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 16

training
table
about the
AUTHOR
Debra Wein, MS, RD,
LDN, CSSD, NSCA-
CPT is a recognized
expert on health
and wellness and
has designed award
winning programs
for both individuals
and corporations
around the US. She
is president and
founder of Wellness
Workdays, Inc., (www.
wellnessworkdays.
com) a leading
provider of worksite
wellness programs. In
addition, Debra is the
president and founder
of partner company,
Sensible Nutrition, Inc.
(www.sensiblenutrition.
com), a consulting firm
of RD’s and personal
trainers, established
in 1994, that provides
nutrition and wellness
services to individuals.
Her sport nutrition
handouts and
free weekly email
newsletter are available
online at www.
sensiblenutrition.com.
Caitlin O. Riley is
a candidate for a
graduate certificate
in dietetics from
Simmons College
and earned a BA
in Marketing and
Advertising from
Simmons College
in 2005. Caitlin was
on the crew team in
college and enjoys
running, staying active
and plans to pursue a
career as a Registered
Dietitian.
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Caitlin O. Riley
Measuring Hydration
Status in Athletes
Athletes often turn to a variety of supplements in order to
maximize performance, yet often overlook hydration as an
important factor. When engaging in sports, athletes will
lose body weight through water loss. When their sweat
loss exceeds fluid intake, athletes become dehydrated during
activity. Dehydration of 1 to 2% of their body weight
will begin to compromise physiologic function and negatively
influence performance. Dehydration of greater than
3% of body weight further disturbs physiological function
and increases the athlete’s risk of developing heat cramps
or heat exhaustion. Loss of 5% or more body weight, or a
temperature of 104 degrees Fahrenheit or higher, can result
in heatstroke (2).
Athletes should begin all exercise sessions well hydrated.
There are numerous, reliable ways to measure hydration
status. Urine specific gravity (Usg), change in body mass
(BM), urine color (Ucol), urine osmolality (Uosm), and plasma
osmolality (Posm) are common measures of hydration
status, and each method presents advantages and limitations
(4).
Urine Specific Gravity: The NCAA suggests Usg as the most
practical, cost efficient measurement of hydration status
for athletes. Usg measures the ratio between the density
of urine and the density of water (4). Urinary concentration
is determined by the number of particles (electrolytes,
phosphate, urea, uric acid, proteins, glucose, and
radiographic contrast media) per unit of urine volume.
A fluid more dense than water will have a measurement
greater than 1.000μG. A normal value for Usg ranges between
1.002 to 1.030μG; minimal dehydration is associated
with values in the range of 1.010 to 1.020μG, and
severe dehydration produces values above 1.030μG. This
is a rapid, non-invasive and inexpensive measurement, requiring
only a small amount of urine (4).
Change in Body Mass: The total mass of the human body is
comprised of 50 – 70% water (4). A common clinical measurement
for determining hydration status in athletes is
BM (body mass), calculated from pre-exercise and postexercise
body mass measurements (4). This clinical measurement
is commonly used, but BM has limitations. There
must be a protocol for standardization of measurements
obtained for each athlete. Day-to-day body mass fluctuations
may affect the accuracy of measurements and measurements
obtained over a period of several weeks cannot
be compared due to changes in body fat mass over the
course of training (4). Even though BM is an inexpensive
and practical method for hydration measurement, steps
must be taken to ensure the validity and reliability of body
mass values.
When calculating BM, and assuming the athlete is properly
hydrated, pre-exercise body weight should be relatively
consistent throughout the entire exercise session. The
results of the calculation should determine the percentage
difference between the post-exercise body weights as
well as determine the baseline hydrated body weight. The
post-exercise weight should be no more than 2% less than
the pre-exercise weight (2).
Urine Color: Ucol is an inexpensive and reliable indicator
of hydration status (4). Normal Ucol is described as light
yellow (lemonade), whereas severe dehydration is associated
with Ucol that is described as brownish-green (applesauce).
Ucol does not provide the accuracy or precision of
Usg or Uosm, and it tends to underestimate the level of
hydration and it may be misleading if a large amount of
fluid is consumed rapidly. It may be altered by the consumption
of vitamins and some vegetables. However,
Ucol may provide a valid means for self-assessment of hydration
level when precision is not necessary (4).
Urine Osmolality: Uosm quantifies the number of dissociated
solute particles per kilogram of solution, which
is measured in osmoles. Because Uosm measurements
require an osmometer and a trained technician, it is not
practical for clinical use. Although osmolality is the most
accurate indicator of total solute concentration, it may not
accurately reflect hydration status immediately after ac-
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 17

training table
Measuring Hydration Status in Athletes
tivity due to water turnover, intercultural differences, and regulatory
mechanisms (4).
Plasma Osmolality: Posm is the most widely used hematological index of
hydration, and it is considered the “gold standard” for determination of hydration
status. Posm is positively correlated with hydration status; Posm
will proportionally decrease when dehydrated and it will increase when
euhydrated. Posm is measured by an osmometer which is expensive and
requires training. Thus, Posm is also considered impractical for clinical use
(4).
Calculating Sweat Rate: To correctly assess rehydration needs for each individual,
it is important to calculate one’s sweat rate. The following sweat
rate calculation is recommended: (Sweat Rate = body weight pre-run –
body weight post-run + fluid intake – urine volume/exercise time in hours).
Establishing a sweat rate in similar climatic conditions is recommended (1).
References
1. Casa, DJ, Proper hydration for distance running-identifying individual
fl uid needs: A USA Track & Field Advisory.2003. Retrieved September 23,
2010 from http://www.usatf.org/groups/Coaches/library/2007/hydration/
ProperHydrationForDistanceRunning.pdf
2. Caselli MA and Brummer J. Recognizing and preventing dehydration in
athletes. Podiatry Today17(12): 66-69, 2004.
3. Institute of Medicine. Dietary Reference Intakes for Water, Potassium,
Sodium, Chloride, and Sulfate for Hydration. 2009. Retrieved August 6,
2010 from http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/
Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.ashx
4. Minton DM, Eberman, LE. Best practices for clinical hydration
measurement. Athletic Therapy Today 14(1): 9-11, 2009.
Measurement of hydration status is essential for prevention, recognition,
and treatment of heat-related illness. Individual differences will exist
with regards to tolerance of amount of fluids that can be comfortably
consumed, gastric emptying, intestinal absorption rates, and availability
of fluids during the workout or event. Each individual’s rehydration procedures
should be tested in practice and modified regularly, if necessary, to
optimize hydration while maximizing performance in competition. Individuals
should be encouraged to retest themselves during different seasons
depending on their training/racing schedule to know their hydration
needs during those seasons (1).
Practical hydration recommendations to
promote optimal hydration:
The recommendation to drink eight 8-ounce glasses (64 fluid ounces) of
water per day is a general rule of thumb; it is not based on scientific evidence.
However, the Institute of Medicine (IOM) Food and Nutrition Board
recommends 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces)
for men. These recommendations represent total fluid intake for all beverages
and food consumed per day (3).
About 80% of our total water intake comes from drinking water and other
beverages, and food contributes to the other 20%. So the actual recommendations
for water including beverages are approximately 9 cups of
fluids for women and 13 cups of fluids for men (3). •
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 18

ounce of
prevention
Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D
about the
AUTHOR
Jason Brumitt is an
assistant professor
of physical therapy
at Pacific University
(Oregon). He is
currently a doctoral
candidate with Rocky
Mountain University
of Health Professions.
He can be reached via
email at brum4084@
pacificu.edu.
Develop Power and Core
Strength with Kettlebell
Exercises
To be successful in a sport, an athlete must possess the
ability to generate explosive power (2). But what is power
Basically, it is the ability to perform a lift in as little time as
possible. How is power different from strength An individual
may be able to demonstrate that he or she is very
strong (based on the amount of weight they lift); however,
when they perform a lift, they do it slowly. To develop
power, an athlete must perform exercises in a short period
of time. The traditional power/weightlifting lifts (e.g.,
cleans, snatch, jerk) help facilitate an athlete’s ability to
generate force quickly (2, 4).
Figure 1. 20lbs Kettlebell
The Swings
What if an athlete is unable to perform these exercises
with the traditional barbell and plate equipment Not all
athletes are of the elite collegiate and professional ranks.
An athlete may be a 34-year old woman who is returning
to running eight weeks after delivering her first child. Or
an athlete may be a 75-year old male who is swimming at
the master’s level. Since athletes come in all shapes and
sizes, their training programs should account for their fitness
level and be tailored to meet their individual goals.
The use of kettlebells in one’s training program will help to
enhance core strength and facilitate power development
in non-elite athletes.
If you are not familiar with a kettlebell, it is a cast-iron
weight shaped like a ball with a handle (Figure 1). Kettlebells
range in size from 5lbs to 50lbs, or greater. Although
considered a relatively new piece of equipment, the use
of kettlebells dates back to Russia in the early 1700s (1,
3). Recently, kettlebell training has emerged as a popular
piece of training equipment (3). The unique shape of the
kettlebell allows one to perform traditional exercises to
enhance core strength (Table 1) as well as the swings to
improve functional power (Table 2).
The shape of the kettlebell allows for the ability to perform
swinging motions. By grasping the kettlebell handle
with one or both hands, an individual is able to swing
the kettlebell through a large arc of motion. Performing
a one-handed (Figure 4) or two-handed kettlebell swings
(Figure 5 and 6) activates muscles throughout the body.
Conclusion
These simple exercises (and basic modifications) can be
used to increase core strength and develop functional
power. Not all individuals are alike and as such their training
programs should be tailored to their skills and abilities.
The use of kettlebells offers a safe alternative to the traditional
Olympic weightlifting lifts if performed properly. •
References
1. Farrar RE, Mayhew JL, Koch AJ. Oxygen cost of
kettlebell swings. J Strength Con Res. 2010;24(4):1034 –
1036.
2. Sandler D. Sports Power. Champaign, IL: Human
Kinetics; 2005.
3. Tsatsouline P. Enter the Kettlebell! St. Paul, MN: Dragon
Door Publications, Inc., 2006.
4. Werner G. Strength and conditioning techniques in the
rehabilitation of sports injury. Clin Sports Med. 2010;
29(1):177 – 191.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5
19

ounce of prevention
Develop Power and Core Strength with Kettlebell Exercises
Figure 2. Squat with 1 Kettlebell Figure 3. Lunge with Kettlebell Overhead Figure 4. One-Arm Swing Starting Position
Figure 5. One-Arm Swing Terminal Position Figure 6. Two-Arm Swing Starting Position Figure 7. Two-Arm Swing Terminal Position
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 20

ounce of prevention
Develop Power and Core Strength with Kettlebell Exercises
Table 1. Kettlebell Exercises to Improve Core Strength
Exercise Starting Position Movement
Squats
Squat with 1 Kettlebell Grasp a kettlebell handle with both hands Perform the squat with the kettlebell hanging
between the legs (Figure 2).
Squat with 2 Kettlebells
Hold a kettlebell in each hand with the
weights positioned by the shoulders
The squat should be performed with the
kettlebells held near each shoulder.
Lunges
Lunges Holding Kettlebells Hold a kettlebell in each hand Perform a traditional lunge exercise.
Variation: Hold one kettlebell only with the
arm extended overhead (Figure 3).
Lunge with Kettlebell Pass Between the Lead
Leg
Hold a kettlebell in one hand
Perform the lunge, and pass the kettlebell
from the one hand under the lead leg to the
other hand. Repeat the passing motion on
each side.
Table 2. The Swings: Exercise Description
Exercise Starting Position Movement
One-Arm Kettlebell Swing
Get in a squat position with one arm holding a
kettlebell (overhand grip) between the legs
Grasp the kettlebell with one hand and
forcefully swing it to shoulder height. Next,
allow the kettlebell to lower in the same arc
of motion between the legs, just posterior to
the body. Repeat the swing, quickly reversing
the direction creating the power for the
movement from the hips and legs.
Two-Arm Kettlebell Swing Grasp a kettlebell with both hands Performed the same way as the one-arm
kettlebell swing except that both hands are
holding the kettlebell.
Clean with 1 or 2 Kettlebells
Assume a deep squat grabbing a kettlebell
with one or both hands. The kettlebell (or
kettlebells) should be situated between one’s
feet.
Raise the kettlebell(s) up to the shoulder(s),
generating power for the movement from the
hips.
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 21

mind
games
Suzie Tuffey-Riewald, PhD, NSCA-CPT
about the
AUTHOR
Suzie Tuffey-Riewald
received her degrees
in Sport Psychology/
Exercise Science from
the University of North
Carolina —Greensboro.
She has worked for
USA Swimming as the
Sport Psychology and
Sport Science Director,
and most recently
as the Associate
Director of Coaching
with the USOC where
she worked with
various sport national
governing bodies
(NGBs) to develop
and enhance coaching
education and training.
Suzie currently works
as a sport psychology
consultant to several
NGBs.
Being Effortful
Imagine watching the following video clip. The music
is fast paced and the video shows snippets of a warrior
of sorts running through the forest, a man chasing rapidly
after a deer (seemingly for food), men running across
dirt roads in Western-style garb, and a policeman racing
through the streets. Then, the music slows and the video
cuts to a man jogging on a treadmill looking aimlessly
out the window. The words, “need motivation” appear
and moments later the jogger blasts through the window
and takes off running down the street. The words “need
motivation” did not need to be shown on the screen as
the stark contrast in behavior said it all. After watching the
first few clips, the words that come to mind to describe
the behavior include effort, high energy, intensity, purpose,
and focus. After watching the person jogging on the
treadmill one thinks of words such as plodding, aimless,
going through the motions.
What do you want to embody on a consistent basis Do
you want to demonstrate intensity, purposefulness, effort,
focus or do you want to demonstrate aimlessness and just
getting it done The answer to this question is obvious for
most exercisers and athletes—of course you want to be
intense and effortful. But think for a minute about your
actual behaviors as it relates to your sport and/or exercise
endeavors. Reflect back on the last few weeks of training
and ask yourself if you tend to behave more often like the
warrior or the jogger. If you have more “effortless” days
relative to “effortful” days, let us take a look at a few things
you can do to behave more like the warrior.
You might be lacking effort because you don’t have a clear
plan as to where you are directing your efforts; you do
not have a “why” behind what you are doing. On a weekly
or even daily basis give yourself a reason to behave with
intensity, purpose and effort. Ideally, this goal or reason
should tie into a longer term goal. For example, an athlete
may have a goal of improving his performance on the cycling
leg of triathlons. How is this of relevance this week
Well, to accomplish that goal, a goal this week may be to
train at a higher heart rate for a longer duration during
aerobic work. Such a goal can provide a reason for effortful
behavior.
Would change help It may be that changing the environment
might influence your training behavior. The environment
may have become stale for you—this can include
the physical environment where you train as well
as individuals within the environment and your internal
environment. Think about whether it would help to have a
workout partner, train more on your own, take an exercise
class with a different instructor, cycle outdoors instead of
on a trainer, listen to music, or do a day of circuit training
instead of free weights. Picture an athlete training for
a half marathon. She dreads getting on the treadmill for
longer runs—she is losing her intensity and effort. She decides
to train outside two times a week on running trails.
She felt this may offer a needed change, and that the cost
of giving up the control over pace and distance provided
by the treadmill could be well worth it. Two weeks later,
she is running more on trails and those runs are often the
most productive and enjoyable. Change may often be a
wonderful thing.
Recognize successes—It is important to note areas of
improvement and things you are doing well whether it
is physical, technical, mental or nutritional. Recognizing
little successes and improvement reinforces all the work
that went in to your success—one can train with renewed
motivation knowing the payoff down the road. Additionally,
recognizing improvement can help build confidence
and with a continued effort results will be seen. To note
improvement, it is beneficial to keep a log of important
aspects of your training or to keep records of your goals
and goal attainment.
Find fun—One overriding factor kids participate in sports
may be for fun. Young athletes may stay involved in sports
because they enjoy it and it is fun. Tap into the fun aspects
of your sport and exercise involvement. Maybe fun is
pushing your body, fun could be achieving a difficult goal,
fun may be working hard in the gym then joining friends
for social time. What is fun for you •
nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 22

NSCA
COACHES CONFERENCE
DALLAS, TEXAS / JANUARY 7–8
2011
www.nsca-lift.org/coaches2011
The new NSCA Coaches Conference brings together the field generals of
the weight room—the men and women who work hands-on daily with
high school, college and professional athletes to develop some of the most
successful strength & conditioning programs in the world.
NSCA’s Coaches Conference offers a perfect combination of coaches’
education, the latest sport science information and practical field coaching
presentations. Get the edge on the competition and improve your athletes’
performance. Register today!
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