Bodybuilders can’t play
  "Or training the right way for sports "           By Dan Ninkovich
The greatest reliably recorded speed at which a baseball has been pitched is 100.9 mph by Lynn Nolan Ryan. Fastest human on earth 9.69 on 100 m is Usain Bolt (10 meters per less than a second!!!)The hardest slap shot on record is blazing Zdeno Chára, of Boston Bruins, whose slapshot clocked 105.9 miles per hour in the 2011 NHL All Star Game SuperSkills competition.

Throwing, Running, Shooting.

What do all these three have in common?  MOVEMENT, VELOCITY and CHAIN OF THE EVENTS in which they are performed.
Oh yeah, very important: They are all ground based. None of the athletes is actually lying on their back and setting these mind blazing records. None of them are squatted below 90 degrees when performing these movements. They go through every day grueling and continuous muscle memory training to achieve that perfect moment in time when it all comes together.
Now, together is a key word here. It describes what we call in Sports Specific Training Industry as Kinetic Chain of Motion.
  Think of a metal chain. Let’s say there are eight links in a chain. 6 oversized links one medium and one small link. Now add a heavy metal ball to the end of the chain and apply a 100 mph instant force to it. The small link breaks and the ball leaves the chain in an uncontrollable fashion. The chain is no more. This is how our bodies perform.
 All muscles ligaments and bones linked into a chained structure that produces movement under guidance of our Nervous System. Now, apply the old adage that “You are only as strong as you weakest link” and you will get a pretty good idea how to train for sports and avoid injuries.

In other words in a generally strong body with wrong type of training (say putting an accent on training Biceps and Pecs which looks great by the way) will lead to those links being stronger than the rest of the chain.
But, as in life, something has got to give when you change the natural proportion of the things. In this case muscle structure in your body. And the first time you try to perform a high velocity movement will likely cause tightness following with an injury. Not even mentioning here using that same body to play a sport and make living out of it after.
This is the main reason bodybuilders cannot play hockey or any other sport for that matter without slow and robotic movements. It is because they don’t practice a movement and mess up god given perfect proportion to please the mirrors.

 
 

No, I am not one of those  standing on the Physio balls like clowns and says all upper body training and bodybuilding is bad. First I cannot afford any of my highly paid athletes falling of the ball and ending their season. Secondly I can bench press 455 lbs. Maybe not much by Gold’s gyms standards, but enough to prove my point. To add to that, there is a small place for bodybuilding in Sport Specific Training but it has its limited space and time.
Now back to the story and the practical side of training. Along with Movement training, trying to find exercises that mimic your movement in sport as well as doing most of them in a standing position you will need to worry about periodization of your program. Put it simply: In – season (for a given sport) and off season training. In other words, what is the use of you having a good squat or a deadlift routine if you won’t be able to skate or run well due to soreness of your legs up to 4 or even 7 days after. Exactly, you are getting closer to a conclusion here.


In the following I will outline some general rules of sport specific training. Follow it and find yourself amazed at what your body is capable of. Good luck and contact me with any questions.

Off season basic principles for  selection of exercises:


Phase One GENERAL STRENGTH AND CONDITIONING

This is your time for Bodybuilding. Squats , Bench press anything and everything goes into this phase. With a gradual progression in your lifts work on 8-12 reps 5 sets per exercise and enjoy the results. Warm-up with core exercises and finish your workouts with aerobic conditioning. Keep an accent on nutrition and full range of motion when performing exercises to set a strong and health foundation of your PERFORMANCE HOUSE.



Phase Two FOCUS IS ON POWER

Now were talking business. This is how athletes should train. Drop the extra stuff, keep your major multijoint lifts and introduce THE OLYMPIC LIFTS. Athletic Hang cleans and Split cleans (with a jump = FULL VELOCITY) are a great tool in becoming a beasty athlete. They will fear you!!! Drop the lifts to 5-8 reps and focus on the positives. (perform them more explosively) This is the phase where you do your core work after the workouts and start you anaerobic conditioning drills that more resemble the actual game situation.


Phase Three MULTIDIRECTIONAL EXPLOSIVENESS AND SPEED

You are a fine tuned machine by now! You feel good and you are ready for competition. Hold on though, there is more to be done!. Eastern Europeans always had an edge because they implemented Plyometrics. So should you! Your final push to make your body elastic, therefore explosive and injury free. Keep your core work as that is a staple of any good Sport Specific Program and introduce agility and speed work.

In Season Selection of exercises:


MAINTENANCE AND INJURY PREVENTION

You worked hard during the summer. You are confident in your body and mind. Nothing can take your focus off the game. Your body is a tool not a distraction. Two times per week maintain your lifts, core and proprioception (fancy word for awareness of movement, meaning continue your agility and speed work). Reps are under 5 for major lifts. Squats are a bit higher to resemble the actual hip flexion when playing sports and avoid soreness. Eat like a champion, make sure you listen to your body and give it a well deserved rest when needed and you will have a successful and injury free season. Good Luck Champion.

 

 
   Disclaimer:

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.



Dan Ninkovich B.Kin,CSSC,CFT,D.Ac.,R.N.C.is a certified Strength and Conditioning specialist and a co owner of Beyond The Next Level Sports Performance and Therapy in Oakville Icesports Ontario. Working with over 300 amateur to pro athletes on a daily bases his latest “project” is to include Sam Gagner first NHL round pick currently playing for Edmonton Oilers. Last year alone BTNL had 4 athletes drafted to the NHL. His experience in Eastern European training gives BTNL an advantage over other performance centers in the pursuit of your athletic goals.
 		  

 

 
 

 

 

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