Pumping Iron Cuts Football Injury Severity

No secret here and this is one we have posted before, but always worth another look:

 

Lifting weights may be the key to preventing severe injuries to football players, according to a three-year study of high school athletes in Florida.

The study found 78% of severe injuries to the upper body, especially shoulder separations, occurred among football players not involved in a strength-training program of controlled weight lifting. In addition, 64% of those with severe injuries to the lower body, including knee injuries, also were athletes not involved in the training program.

"These are very significant numbers," said Dr. MaryBeth Horodyski, assistant professor of exercise and sports sciences at the University of Florida in Gainesville, Florida. "The bottom line is, those kids who did strength training typically did not have as severe injuries. They more often had mild or moderate injuries."

The study involving teams at 13 high schools turned up 887 injuries among football players. Mild injuries were defined as those which kept players out of practice or a game for seven days or less. Downtime for moderate injuries was 7 to 21 days, and severe injuries included those that kept players out of action for more than 21 days.

Roughly one third of the players in the study sustained injuries. However, Horodyski said that she and the team of athletic trainers and doctors assigned to the study were not surprised by that figure. According to national statistics, some type of injuries occur in 25% to 50% of athletes playing football during a given year, she points out.

The Florida study found defensive linemen are the most frequently injured players, and the most common type of injury for all positions is a sprain.

Fewer injuries were recorded during spring football, probably because it is less intense than fall play, the researcher said.

"The take-home message for coaches is, they need to implement a well-structured strength-training program for their players throughout the entire season," Horodyski stated. "It won't cut down on the total number of injuries, but time-loss goes down drastically if the injuries are not severe."

Source: Stroke

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Today's Feature Exercise: Hang Snatch High Pull

 

OLY - Hang Snatch High Pull	View Video
Exercise Description:
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, or from blocks, to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the hang position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the hang position. If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule. For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning US Sports Strength and Conditioning Personal Trainers: Train More Clients, Make More, Have More Freedom

Today's Feature Exercise: Cable Double Arm Lateral Raise

Attach a handle to the lower pulley on each side of the cable machine. Grasp the left handle with your right hand and the right handle with your left hand. Stand in the middle of the cable machine while grasping the handles. Exhale and elevate your arms up until they are slightly above parallel to the floor. You should have a slight bend in your elbow joints to focus the contraction on your shoulders. Inhale and return your arms to the starting position next to your sides. Keep a slight bend in your knees to relieve pressure on your lower back. The video shown is for one arm at a time. We will be loading the double arm lateral raise exercise as soon as possible!

View a video of this exercise If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule. For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning US Sports Online Strength and Conditioning Personal Trainers: Train More Clients, Make More, Have More Freedom

The NFL Combine Workout Week 2 Powered By Bodybuilding.com!

 

Want to play like the pros you just watched today? Then Train Like The Pros!          

                               

In an effort to help you plan your workouts accordingly, we are delivering the NFL Combine Workout every Sunday for those athletes that typically start your workout week on Monday. 

Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Here it is Athletes! The 2nd week of your FREE* online NFL Combine Workout

Be sure to stay hydrated before, during, and after your workouts.

To get the complete NFL Combine Workout With Speed, Agility, and Quickness Workouts. With our State-OF-The-Art Nutritional Planner as well as any Strength and Conditioning program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 2 - Day 1 (Monday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Theraband InternalExternal Warmup Rotation (AD) 15 reps, 12 reps, 10 reps    3    Video Bench Press 10 reps @ 180 lbs, 5 reps @ 225 lbs, 3 reps @ 270 lbs, 2 reps @ 315 lbs, 1 reps @ 360 lbs, 1 reps @ 405 lbs  4    Video Bench Press 225 Test (record reps) 5 record reps  5    Video Bench Press 225 Test 2 (record reps) 5 record reps  6    Video Close Grip Incline Bench Press (30 degree) 5 reps @ 190 lbs, 6 reps @ 255 lbs, 6 reps @ 255 lbs, 7 reps @ 240 lbs  7    Video Dumbbell Fly Stretch 60 seconds  8    Video Dumbbell Lateral Raise 10 reps @ 41 lbs, 8 reps @ 45 lbs, 8 reps @ 41 lbs    9    Video Dumbbell Rear Lateral Raise 10 reps @ 32 lbs, 8 reps @ 35 lbs, 8 reps @ 32 lbs    10    Video Dumbbell Seated External Rotation 10 reps @ 26 lbs, 8 reps @ 28 lbs, 8 reps @ 26 lbs    11    Video Cable Leaning Overhead Triceps Extension 10 reps @ 135 lbs, 8 reps @ 145 lbs, 8 reps @ 135 lbs    12    Video Cable One Arm Triceps Pushdown 10 reps @ 65 lbs, 8 reps @ 70 lbs, 8 reps @ 65 lbs    13    Video Barbell Standing Forearm Flexion 10 reps @ 75 lbs, 8 reps @ 80 lbs, 8 reps @ 75 lbs    14    Video Hanging Bent Knee Leg Raises 19 reps, 19 reps, 15 reps    15    Video Theraball Weighted Crunches 12 reps @ 35 lbs, 10 reps @ 40 lbs  Week 2 - Day 2 (Tuesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Barbell Power Shrug 5 reps @ 325 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 7 reps @ 405 lbs  3    Video Barbell Curl 10 reps @ 120 lbs, 8 reps @ 130 lbs, 8 reps @ 120 lbs    4    Video Dumbbell Hammer Curl 10 reps @ 70 lbs, 8 reps @ 75 lbs, 8 reps @ 70 lbs    5    Video Barbell Reverse Curl 12 reps @ 75 lbs, 10 reps @ 80 lbs, 12 reps @ 75 lbs    6   Machine Neck Flex/Ext 12 reps @ 50 lbs, 10 reps @ 55 lbs  7    Video Med Ball Side Throw (standing) 15 reps, 12 reps, 10 reps    8    Video Med Ball Side Throw (kneeling) 15 reps, 12 reps, 10 reps    9    Video Bent Leg Knee Ups from Bench 27 reps, 27 reps, 21 reps    10    Video Alternate Heel Touchers 54 reps, 54 reps, 42 reps    Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Power Clean 5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 255 lbs, 5 reps @ 240 lbs, 4 reps @ 225 lbs, 5 reps @ 210 lbs  3    Video Reverse Hypers 10 reps @ 55 lbs, 8 reps @ 60 lbs, 8 reps @ 55 lbs    4    Video Close Grip Pull Ups 8 reps, 8 reps, 6 reps    5    Video Barbell Wide Grip Bent Over Row 10 reps @ 190 lbs, 8 reps @ 205 lbs, 8 reps @ 190 lbs    6   Keiser Hip Extension 12 reps @ 85 lbs, 10 reps @ 90 lbs  7   Keiser Hip Flexion 12 reps @ 50 lbs, 10 reps @ 55 lbs  8    Video Standing Toe Press 12 reps @ 230 lbs, 10 reps @ 250 lbs  9   Seated Toe Press 12 reps @ 115 lbs, 10 reps @ 125 lbs  10    Video Barbell Standing Forearm Flexion 12 reps @ 70 lbs, 10 reps @ 75 lbs, 12 reps @ 70 lbs    11    Video Med Ball Twists 15 reps, 12 reps, 10 reps    12    Video Bent Leg Knee Ups from Bench 24 reps, 24 reps  13    Video Cross Crunches 27 reps, 27 reps, 21 reps    Week 2 - Day 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Theraband InternalExternal Warmup Rotation (AD) 15 reps, 12 reps, 10 reps    3    Video Hang Snatch 5 reps @ 100 lbs, 4 reps @ 120 lbs, 3 reps @ 140 lbs, 5 reps @ 160 lbs, 5 reps @ 150 lbs    4    Video Close Grip Bench Press 10 reps @ 205 lbs, 5 reps @ 245 lbs, 3 reps @ 285 lbs, 6 reps @ 325 lbs, 6 reps @ 325 lbs, 5 reps @ 305 lbs  5    Video Dumbbell Incline Bench Press (30 Degree) 5 reps @ 90 lbs, 6 reps @ 120 lbs, 6 reps @ 120 lbs, 7 reps @ 110 lbs  6    Video Dumbbell Fly Stretch 60 seconds  7    Video Military Press 5 reps @ 150 lbs, 6 reps @ 200 lbs, 6 reps @ 200 lbs, 7 reps @ 190 lbs  8    Video Dumbbell Lateral Raise 10 reps @ 41 lbs, 8 reps @ 45 lbs, 8 reps @ 41 lbs    9    Video Dumbbell Rear Lateral Raise 10 reps @ 32 lbs, 8 reps @ 35 lbs, 8 reps @ 32 lbs    10    Video Dumbbell Lying Triceps Extension 10 reps @ 40 lbs, 8 reps @ 40 lbs, 8 reps @ 40 lbs    11    Video Isometric Neck Exercises 10 seconds, 10 seconds  12    Video Reverse Crunches 24 reps, 24 reps  13    Video Theraball Weighted Crunches 12 reps @ 35 lbs, 10 reps @ 40 lbs  Week 2 - Day 5 (Friday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Hard   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Squat 10 reps @ 270 lbs, 5 reps @ 325 lbs, 3 reps @ 380 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 6 reps @ 435 lbs, 8 reps @ 325 lbs    3    Video Dumbbell Walk Lunge 5 reps @ 50 lbs, 6 reps @ 65 lbs, 6 reps @ 65 lbs, 7 reps @ 65 lbs  4    Video Machine Leg Curl 10 reps @ 160 lbs, 8 reps @ 175 lbs, 8 reps @ 160 lbs    5    Video Stretch Deadlifts 10 reps @ 195 lbs, 8 reps @ 210 lbs, 8 reps @ 195 lbs    6    Video Cable Standing Reverse Curl 10 reps @ 90 lbs, 8 reps @ 95 lbs, 8 reps @ 90 lbs    7    Video Cable Preacher Curl 10 reps @ 105 lbs, 8 reps @ 110 lbs, 8 reps @ 105 lbs    8    Video Med Ball Side Throw (kneeling) 15 reps, 12 reps, 10 reps    9    Video Bent Leg Knee Ups from Bench 27 reps, 27 reps, 21 reps    10    Video Alternate Heel Touchers 54 reps, 54 reps, 42 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Week!                

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*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

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