Entrenamiento de variables psicológicas para los tiros libres

En este trabajo se presenta el plan de trabajo realizado para un jugador profesional de baloncesto, cuyo objetivo era mejorar el rendimiento en los tiros libres. El porcentaje de acierto mejoró durante las sesiones de trabajo, pero no tanto los resultados durante la competición de liga regular. Se describe el modelo de trabajo empleado, sus objetivos y sus resultados. También se analiza la eficacia del entrenamiento psicológico realizado y se ofrecen algunas pautas para mejorar los resultados en trabajos similares.This paper presents the training schedule, performed for a basketball professional player, whose objective was to improve at free throws. The averaged accuracy improved along the sessions, but not so much the results at the regular season competition. The model of work employed is shown, as the objectives and results. Also, we analyse the effectiveness of the performed psychological training and some guidelines to obtain better results in similar cases are given

Predicting relative load by peak movement velocity and ratings of perceived exertion in power clean

Evaluating an individual’s maximal strength is considered a key factor in prescribing and regulating resistance training programs in athletes. The present study analyzed the suitability of predicting the relative load lifted in the power clean exercise from the peak movement velocity and perceived exertion. In order to determine the full-load velocity and load-perceived exertion relationships, 154 young, resistance-trained male athletes performed a 4- to 6-set progressive test up to the one-repetition maximum. Longitudinal regression models were used to predict the relative load from the peak velocity and the OMNI-RES 0-10 scale, taking sets as the time-related variable. Load associated with peak velocity and with perceived exertion scale values expressed after performing 1 or 2 repetitions, were used to construct two adjusted predictive equations: Relative load = 128.85 – 25.86 × peak velocity; and Relative load = 31.10 + 7.26 × OMNI-RES 0–10 scale value. Although both models provided effective estimates of relative load, the coefficient of determination (R2) of the OMNI-RES perceived exertion scale was larger than when using the peak movement velocity model (88% vs. 46%). These findings highlight the importance of perceived exertion to estimate strength performance in the power clean exercise

Relative load prediction by velocity and the omni-res 0-10 scale in parallel squat

This study analyzed the possibility of using movement velocity and the perceived exertion as predictors of relative load in the parallel squat exercise. In order to determine the full load-velocity and load-perceived exertion relationships, 290 young, resistance-trained athletes (209 male and 81 female) performed a progressive strength test up to the one-repetition maximum. Longitudinal regression models were used to predict the relative load from the average velocity and the OMNI-RES 0-10 scale, considering sets as the time-related variable. Two adjusted predictive equations were developed from the association between the relative load and the average velocity or the perceived exertion expressed after performing several sets of 1 to 3 repetitions during the progressive test. The resulting two models were capable of estimating the relative load with an accuracy of 79% and 86% for the average velocity [Relative load (% 1RM) = 120.15 – 83.54 (AV)] and the exertion [Relative load (% 1RM) = 5.07 + 9.63 (RPE)] respectively. The strong association between relative load with average velocity and the perceived exertion support the use of both predictive variables to estimate strength performance in parallel squat

Technical note on using the movement velocity to estimate the relative load in resistance exercises – Letter to the Editor

AbstractThe studies by Sanchez-Medina et al. (Sports Medicine International Open, 1(02), E80-E88. 2017) and Gonzalez-Badillo and Sanchez-Medina (Int J Sports Med, 31, 347–52. 2010) attempted to provide a good estimation of relative load from movement velocity measured in bench press and full squat. However, both aforementioned studies contain methodological issues concerning the predicted equations used to address load-velocity relationship that coaches should be aware of.</jats:p

Loading intensity prediction by velocity and the OMNI-RES 0–10 scale in bench press

This study examined the possibility of using movement velocity and the perceived exertion as indicators of relative load in the bench press exercise. Three hundred eight young, healthy, resistance trained athletes (242 male and 66 female) performed a progressive strength test up to the one-repetition maximum for the individual determination of the full load-velocity and load-exertion relationships. Longitudinal regression models were used to predict the relative load from the average velocity and the OMNI-RES 0-10 scale, considering sets as the time-related variable. Load associated with the average velocity and the OMNI-RES 0-10 scale value expressed after performing a set of 1-3 repetitions were used to construct two adjusted predictive equations: Relative load = 107.75 – 62.97 × average velocity; and Relative load = 29.03 + 7.26 × OMNI-RES 0-10 scale value. The two models were capable of estimating the relative load with an accuracy of 84% and 93% respectively. These findings confirm the ability of the two calculated regression models, using load-velocity and load-exertion from the OMNI-RES 0-10 scale, to accurately predict strength performance in bench press

Analysis of the hamstring muscle activation during two injury prevention exercises

The aim of this study was to perform an electromyographic and kinetic comparison of two commonly used hamstring eccentric strengthening exercises: Nordic Curl and Ball Leg Curl. After determining the maximum isometric voluntary contraction of the knee flexors, ten female athletes performed 3 repetitions of both the Nordic Curl and Ball Leg Curl, while knee angular displacement and electromyografic activity of the biceps femoris and semitendinosus were monitored. No significant differences were found between biceps femoris and semitendinosus activation in both the Nordic Curl and Ball Leg Curl. However, comparisons between exercises revealed higher activation of both the biceps femoris (74.8 ± 20 vs 50.3 ± 25.7%, p = 0.03 d = 0.53) and semitendinosus (78.3 ± 27.5 vs 44.3 ± 26.6%, p = 0.012, d = 0.63) at the closest knee angles in the Nordic Curl vs Ball Leg Curl, respectively. Hamstring muscles activation during the Nordic Curl increased, remained high (>70%) between 60 to 40° of the knee angle and then decreased to 27% of the maximal isometric voluntary contraction at the end of movement. Overall, the biceps femoris and semitendinosus showed similar patterns of activation. In conclusion, even though the hamstring muscle activation at open knee positions was similar between exercises, the Nordic Curl elicited a higher hamstring activity compared to the Ball Leg Curl

Comparison of two equated resistance training weekly volume routines using different frequencies on body composition and performance in trained males

The present study compared the effects of two weekly-equalized volume and relative load interventions on body composition, strength and power. Based on individual baseline maximal strength values, eighteen recreationally trained men were pair-matched and consequently randomly assigned to one of the following experimental groups: a low volume per session with a high frequency (LV-HF, n = 9) group who trained 4-days (Mondays, Tuesdays, Thursdays and Fridays) or a high volume per session and low frequency (HV-LF, n = 9) group who trained 2-days (Mondays and Thursdays). Both groups performed two different routines over 6 weeks. Participants were tested pre- and post- intervention for maximal strength, upper body power, fat-free mass, limb circumferences and muscle thickness. Compared to baseline values, both groups increased their fat-free mass (HV-LF +1.19 ± 1.94; LV-HF +1.36 ± 1.06 kg, p<0.05) and vastus medialis thickness (HV-LF +2.18±1.88, p<0.01; LV-HF +1.82±2.43 mm, p<0.05), but only the HV-LF group enhanced arm circumference (1.08±1.47cm, p<0.05), elbow flexors thickness (2.21±2.81 mm, P<0.01) values and decreased their fat mass (-2.41 ± 1.10, P<0.01). Both groups improved (p<0.01) the maximal loads lifted in the bench press (LV-HF +0.14 ± 0.01; HV-LF +0.14 ± 0.01 kg.body mass-1) and the squat (LV-HF +0.14 ± 0.06; HV-LF 0.17 ± 0.01 kg.body mass-1) exercises as well as in upper body power (LV-HF +0.22 ± 0.25; HV-LF +0.27 ± 0.22 watts.body mass-1) Although both training strategies improved performance and lower body muscle mass, only the HV-LF protocol increased upper body hypertrophy and improved body composition

Goal-setting strategy and psychological differences in marathon runners compared by gender

Prior to a marathon race, we conducted a cross sectional study with 122 male and 18 female recreational runners at the Expo. Demographic information, running experience, competition level, training details, goal and finishing times, and PODIUM questionnaire on psychological state variables were collected. Motivation, training volume, experience, and relative performance were comparable between male and female marathon runners. However, men were more ambitious and perceived higher self-confidence and fitness, although overestimated their goals (Mdif = -10.4, SD = 16.7] minutes, p < .001). Women perceived higher social support, reported higher anxiety levels, were more accurate in their estimates (Mdif = -0.1, SD = 17.2 minutes, p = .988). Women were also more open than men to consult with (RR = 3.39, 95% CI [1.14, 10.11]) and to remunerate (RR = 1.47, 95% CI [1.18, 1.83]) sport psychologists. Differences in competitiveness might be explained by orientation to competition, personal identity, gender roles and stereotypes, or other physiologic mechanisms. Together with the tendency in men athletes to less likely seek help, been aware of these tendencies could be of help for both sport psychologists and coaches when working with marathon runners

Carbohydrates alone or mixing with beef or whey protein promote similar training outcomes in resistance training males: A double blind, randomized controlled clinical trial

Beef powder is a new high-quality protein source scarcely researched relative to exercise performance. The present study examined the impact of ingesting hydrolyzed beef protein, whey protein, and carbohydrate on strength performance (1RM), body composition (via plethysmography), limb circumferences and muscular thickness (via ultrasonography), following an 8-week resistance-training program. After being randomly assigned to one of the following groups: Beef, Whey, or Carbohydrate, twenty four recreationally physically active males (n = 8 per treatment) ingested 20 g of supplement, mixed with orange juice, once a day (immediately after workout or before breakfast). Post intervention changes were examined as percent change and 95% CIs. Beef (2.0%, CI, 0.2–2.38%) and Whey (1.4%, CI, 0.2–2.6%) but not Carbohydrate (0.0%, CI, -1.2–1.2%) increased fat-free mass. All groups increased vastus medialis thickness: Beef (11.1%, CI, 6.3–15.9%), Whey (12.1%, CI, 4.0, -20.2%), Carbohydrate (6.3%, CI, 1.9–10.6%). Beef (11.2%, CI, 5.9–16.5%) and Carbohydrate (4.5%, CI, 1.6–7.4%), but not Whey (1.1%, CI, -1.7–4.0%), increased biceps brachialis thickness, while only Beef increased arm (4.8%, CI, 2.3–7.3%) and thigh (11.2%, 95%CI 0.4–5.9%) circumferences. Although the three groups significantly improved 1RM Squat (Beef 21.6%, CI 5.5–37.7%; Whey 14.6%, CI, 5.9–23.3%; Carbohydrate 19.6%, CI, 2.2–37.1%), for the 1RM bench press the improvements were significant for Beef (15.8% CI 7.0–24.7%) and Whey (5.8%, CI, 1.7–9.8%) but not for carbohydrate (11.4%, CI, -0.9-23.6%). Protein-carbohydrate supplementation supports fat-free mass accretion and lower body hypertrophy. Hydrolyzed beef promotes upper body hypertrophy along with similar performance outcomes as observed when supplementing with whey isolate or maltodextrin

Effects of a multi-ingredient beverage on recovery of contractile properties, performance, and muscle soreness after hard resistance training sessions

Carbohydrate-protein–based supplements have been proposed for maximizing postexercise recovery. This study compared the effects of post-workout supplementation ingesting a multi ingredient (MTN) vs. carbohydrate alone (CHO) on the recovery of muscle function and perceived muscle soreness (DOMS) after hard resistance workouts. In a double-blinded, crossover design, 10 resistance trained males (26.9±7.4 years) performed two identical 5-day intervention periods while ingesting either MTN or CHO. The participants performed one workout per day during the first three days. thereafter, they were assessed 1-h, 24-h and 48-h after the completion of the third workout-session. Primary outcome was tensiomyography [muscle displacement (Dm), contraction time (Tc), and contraction velocity (Vc)] of the vastus medialis (VM) and biceps femoris long head (BFLH). Secondary outcomes were performance and DOMS. At 24-h, both conditions decreased (p<0.05) Dm (MTN -1.71±1.8, CHO -1.58±1.46 mm) and Vc (MTN -0.03±0.03, CHO 0.03±0.04 m.s-1) in VM. At 48-h all tensiomyography variables were recovered under the MTN while remained depressed (p<0.01) in CHO (VM, Dm 1.61±1.60, Vc -0.04±0.04 m.s-1; BFLH, Dm 1.54±1.52, Vc -0.02±0.02 m.s-1). Vertical jump performance decreased in CHO, but not in MTN. Although both conditions decreased upper body strength and power at 1-h, values returned to baseline in 24-h for MTM while needed 48-h in CHO. DOMS similarly increased at both 24-h and 48-h in both conditions. Compared to the ingestion of only carbohydrates, post-workout multiingredient supplementation seems to hasten recovery of muscular contractile properties and performance without attenuating DOMS after hard resistance workouts