Importance of Fast Twitch Capacity in Football Training

http://elitefts.com/documents/fast_twitch_football.htm

Check out article I wrote on Elite. I have posted several times before on the importance of this energy system and it has been present in my workout logs. Gives a brief overview of the topic and a few ways to develop this energy system in a team and individual setting. Enjoy!

My workout numbers: Block 4

I am rapidly approaching the end of the 4th block and will already be in my Strength Endurance mini-cycle tomorrow (dreading every minute). So far, My strength numbers have been continually increasing and am very confident in my next block that they will continue to get much higher although that is not the focus.

Bench:360x1 :just missed 375 for major PR :(

Squat:455x2: probably could have squeezed out three but this lift has been climbing very steadily and is the first time in several months since I have heavily loaded up a full back squat.

High Incline sprints: 37: Feel like the first 15 are a breeze but after about 20-25 it hits hard.

In just over a week or so i will move on to my next block focusing on POWER. I love max strength work but being explosive and fast is something I love training for. This will be an exciting block to log. Ankle is feeling great and the ROM is getting better by the week. I have really been focusing on some long duration stretches for my quads and lateral rotaters and hitting the foam roller (PVC) hard as always. Will be sure to post results in the near future and am guaranteeing some increases...hopefully.

A Cut Above the Rest

Great Read
Article Link
http://blogs.mercurynews.com/49ers/2009/03/21/conditioning-work-is-an-uphill-climb-for-49ers/

This article is a great example of the benefits of developing fast twitch capacity for football. Hill Sprints are something that are extremely beneficial and in a sense "old school". But in the last few decades this type of sprinting was replaced with over speed work, insanely high intense intervals, and extremely heavy sled/prowler work. Most of this requiring the athlete to not be able to feel legs or vomit. Funny how in the first year of incorporating this type of ESD the Forty-Niners are describing how great of shape they are in and how much they feel it has attributed to a fantastic start compared to prior years. Hey...if its good enough for the likes of Walter Payton and Jerry Rice then maybe its something worth looking into.

A good way to take advantage of some of this conditioning is to first find a hill. The best being around a 10 degree incline or so. The sprints should be around 6 seconds maximum followed by around 30-40 second rest before you repeat. Gradually build your way up staying under threshold.

Football Season Kicks off...and ends for some.

With the beginning College football comes long anticipated excitement for the early powerhouse match ups, first look at new players, and realizing what you can expect your favorite team to accomplish. Sadly, in recent years, what you also can expect is a handful of injuries. More evident in preseason camp than opening day, injuries due to failure of preparation is seen in the countless non-contact ACL tears, Achillese tendon ruptures, and various strains, are more prevalent now than ever. Lets look at why?
Diagnosing Football
A typical play last all of 6 seconds. In between you have about 30 or more seconds to recover. This would make football a very alactic sport. Expanding on this system would require a higher fast-twitch capacity. That would mean high intensity loaded bouts of 10 seconds or less with approximately 30 or so seconds to recover. You can build this by repeated sprints until you are unable to stay below anaerobic threhold when recovering. Eventually reaching to about 40+ sprints in a session. Not the typical 10-15.
Missing the Boat
Anymore, the majority of work you see year round is constant glycolitic ESD until the athletes can no longer move. The major downfall to this ESD is that you can expand on this capacity for only 4 weeks before it produces a diminished return. This system is also rarely used on the playing feild. Best time for development would the weeks leading up to the season.
Conclusion
The main contributor to injuries in most sports is fatigue. When your tired you compensate and get sloppy. So avoid the heavy breathing and playing your way into shape. Get your energy systems in line and take care of it so your athletes are ready to dominate before the first snap!