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Sporting Excellence #008 => Sep 2005
September 01, 2005
SEPTEMBER 2005

This newsletter is brought to you by:

http://www.sport-fitness-advisor.com

You can view back issues online here:

http://www.sport-fitness-advisor.com/Sporting_Excellence-backissues.html

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TABLE OF CONTENTS - SEPTEMBER 2005

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Here's the contents in brief for this issue of Sporting Excellence:

1. A Complete Tennis Weight Training Routine

2. NEWS: The "Complete Guide to Soccer Conditioning" Now Available

3. 5 Powerful Agility Exercises

4. Partial Repetitions Effective At Increasing Maximal Strength

5. Forearm & Rotator Cuff Exercise Program

6. Stability Ball Exercises & Total Body Routine

7. What Training Program/Article Would You Most Like to See?

8. Resistance Band Exercises & Total Body Routine

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1. A Complete Tennis Weight Training Routine

Finally, it's up and running! Here's the tennis strength program that I've (quite rightly) had so many e-mails asking me to write...

http://www.sport-fitness-advisor.com/tennis-weight-training.html

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2. NEWS: The "Complete Guide to Soccer Conditioning" Now Available

Sports Fitness Advisor has recently developed a complete soccer conditioning resource. Considered by many top players and coaches as the most complete guide on the subject, it shows you step-by-step how to develop a professional training plan for you or your team.

Covering topics likes strength training, endurance training, speed & agility development, nutrition and mental peak performance in detail, it's a must have for serious coaches and players alike...

http://www.total-soccer-fitness.com/home

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3. 5 Powerful Agility Exercises These agility exercises can be incorporated into a number of training programs across a variety of sports. Easy to set up and requiring little or no equipment they are ideal for teams and individual training...

http://www.sport-fitness-advisor.com/agility-exercises.html

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4. Partial Repetitions Effective At Increasing Maximal Strength

A recent interesting study has found that lifting weights through a partial range of movement develops maximal strength just as effectively as using a full range of motion. The study was conducted over a 10-week period with training sessions occurring twice per week. Subjects were divided into 3 groups. Group 1 trained with 3 full range of motion sets on the bench press. Group 2 trained with 3 partial range of motion sets. A partial repetition was defined as one that is beyond the sticking point 2 to 5 inches from full extension of the elbows. Group 3 trained with a combination of partial and full range of motion sets. All subjects were pre- and post tested on the bench press through a full range of motion using 1 repetition maximum. Each of the 3 groups demonstrated statistically significant increases in strength from pre- to post test. Most notably no differences were found between groups.

Traditionally it was thought that a muscle only adapts at the joint angle it is trained. Therefore lifting a weight exclusively through the late stages of the lift should not affect the early stages of the lift to the same degree. In untrained individuals a strength increase would be expected due to neural adaptations but it is surprising to find that the strength increases are the same as the full range of motion group. All the subjects in this group were untrained and it would be interesting to see the results in trained individuals. A very recent similar study (2) found that partial repetitions also increased maximal strength but not to the same degree as full repetitions.

1. J Strength Cond Res. 2004 Aug;18(3):518-21. An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men. Massey CD, Vincent J, Maneval M, Moore M, Johnson JT.

2. J Strength Cond Res. 2005 May;19(2):409-11. Influence of range of motion in resistance training in women: early phase adaptations. Massey CD, Vincent J, Maneval M, Johnson JT.

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5. Forearm & Rotator Cuff Exercise Program

Use this program to prevent common overuse injuries to the shoulder and elbow. Rotator cuff damage and tennis elbow affects may athletes particularly those who play racket sports and golf...

http://www.sport-fitness-advisor.com/rotator-cuff-exercises.html

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6. Stability Ball Exercises & Total Body Routine

Stability ball exercises are great for functional strength training. This complete routine is excellent for beginners and for athletes during the off-season...

http://www.sport-fitness-advisor.com/stability-ball-exercises.html

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7. What Training Program/Article Would You Most Like to See?

Despite the size on the Net It's often hard to find relevant information online - especially if your topic is more obscure. Sport Fitness Advisor has a wealth of sample training programs but it is yet to cater for every sport. What's your sport and

what would you most like to see on the site? A sample training plan for racquetball, cricket or field hockey? More articles that address track & field, martial arts or swimming? Or perhaps a whole section that addresses fitness conditioning in children, sports nutrition or credible supplement research?

Send requests (whatever they may be) via the contact form. Here it is...

http://www.sport-fitness-advisor.com/strengthtraining.html

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8. Resistance Band Exercises & Total Body Routine

Resistance band exercises are also great for functional strength. Suitable for beginners and for athletes during the off-season, they make the ideal home exercise routine...

http://www.sport-fitness-advisor.com/resistance-band-exercises.html

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I hope you enjoyed this issue of Sporting Excellence. If you DID...

I always appreciate feedback -- good and bad!

And if you have any questions regarding this issue's content (or sports training in general) I can be contacted at:

http://www.sport-fitness-advisor.com/contactus.html

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