3220 N Street NW #266, Washington, DC 20007
703-906-5858 | info@sisusystems.com | www.sisusystems.com
FAQs
By Augie Maurelli
General Athletic Development
- Why should I strength train – or speed train for that matter?
- Several Reasons – Injury Prevention, Performance Enhancement, Healthy Lifestyle, most importantly – to create successful life habits.
- When should we start with our strength and speed development…I don’t want to stunt my child’s growth?
- If done properly, strength training will NOT stunt growth, and may actually do the opposite. Different developmental groups get different benefits…but you are never too young to start improving your health.
- How often can/should I work on my athletic development?
- Depends on the program goals, availability of equipment, type of season you’re in and stage of the athlete’s development.
- How can I make sure the program my athlete is doing is right for him or her?
- Call the Experts – Call SiSu
Injury Related
- What are some common injuries related to lack of strength and conditioning?
- Almost all injuries have strength issues associated - $1 Billion was spent on ACL reconstruction in 2006 alone. An ounce of prevention is worth a pound of cure!
- How can we prevent those injuries from occurring?
- There are a million, but proper warm-up, proper nutrition, and proper running mechanics can reduce your risk by up to 88%.
- How can I tell if I am at risk for an injury or not?
- You need to see a specialist in your area and get an evaluation, but there are some things you can do on your own.
Performance Related
- What are reasonable strength and speed levels for a Competitive College Athlete?
- Males & Females are different – but the Chin Up test is a great precursor and indicator – Males should do 12, Females 7
- If you had to pick two movements to increase performance and decrease injury risk, what would they be and why?
- Back Squat and the Power Clean – in that order. There are a Million Reasons why!
- Does my strength and speed program need to be sport specific?
- No – We play sports in 3-dimensions, everyone needs to run fast and jump high – regardless of sport…conditioning is a different story.
- I want to jump higher and run faster – how can I do that without getting too big?
- Stronger does NOT mean bigger – largest fallacy out there!
- Is lighter weight and higher reps better if you are avoiding increased muscle size?
- Quite the contrary – the more reps, the more blood, the bigger the muscle.
- When are you “Strong Enough” to limit or reduce strength and speed enhancement?
- Are you ever REALLY strong enough??? There are some measures we use. 2x BW on Bench, 3x BW on Squat, 1.7x BW on Clean
- Is jogging long distances the best way to get in shape?
- If you are preparing for a marathon. You need to match your metabolic conditioning with that of your sport.
- How frequently should I change my workout?
- Depends…If you are making gains – why change it? Variety is for adaptation – so when you stagnate, a change is needed. Usually every 4 weeks in an experienced athlete, longer for novices.
Moving Forward
- Now that I want to begin training – what are the next steps?
- Email or Call a Certified Strength and Conditioning Specialist – or call SiSu and they may know someone in your area. Make sure they have a CSCS from National Strength & Conditioning Association.
- My current program might not be maximizing my effort, what should I do?
- Again - Email or Call a Certified Strength and Conditioning Specialist – or call SiSu and they may know someone in your area. Make sure they have a CSCS from National Strength & Conditioning Association.
Click here to listen to strengh and conditioning coach Augie Morelli discuss performance training.
NCSA Presentation - ACL Prevention
