Improving Speed and Vertical Jump: Nutritional Considerations

Running (Speed) and jumping (Power) are skills necessary for successful performance in sports, and must therefore be prioritized during training. We have previously covered how to increase your speed and vertical jump through training (click here). However, much like the way you look, nutrition will also impact your ability to run faster and jump higher.

An article published in the Journal of Strength & Conditioning Research studied the effects of a 4 week energy restricted diet on sprint & jump performance, body composition, and hormone profiles in elite male track athletes… the results were amazing.

A 25% caloric restriction (750 cal/day; carbs & fats reduced, protein held at 2g/kg/day) combined with regular training resulted in:

  1. Significant reduction in body mass and fat mass. Athletes lost about 1lb a week.
  2. Maintenance of lean muscle mass.
  3. Improved 20m sprint and countermovement jump.
  4. Unaltered testosterone levels.

How can this be explained?

Increased power-to-weight ratio. Reducing body weight while preserving muscle allows you to still produce the same amount of force but now you have less weight to move around, resulting in faster, more explosive movements!

Taken together, this research further supports what we focus on at SST: getting athletes leaner and stronger to improve their speed and power.

Are you in need of some speed training, or getting ready for your season and feel like you need that extra help….SST will be holding a two week Training camp for speed/power and strength

Please contact me asap as I can only take 10 players for this exclusive camp

Chris Anderi

Head Strength Performance Coach SST Burlington

MSc candidate, Physiology & Nutrition

CSEP-CEP

Chico7@sstcanada.com

Stretch for Speed???? WHAT??

The Importance of Flexibility for Speed Development

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When examining the critical factors that contribute to high level athletic performance, flexibility is one of the key items. It has been hypothesized that improving an athlete’s flexibility may allow them to be more successful in their chosen athletic endeavor. More specifically, speed, may be significantly improved by incorporating some form of flexibility enhancement into an athlete’s training program.

Recently, a scientific study was conducted to examine whether or not including a specific form of flexibility training in an athlete’s daily training routine would improve sprint performance. In this study, 30 men age 20-35, who exercised an average of 7.5 hours per week during the six months prior to the study served as subjects. Their preferred modes of training were free weights and cardiovascular machines (Stairmaster, stationary bicycle etc.). Fifteen individuals included twice daily, five minute flexibility sessions into their exercise routine, thereby acting as the treatment group. The second group served as the control and did not incorporate any additional flexibility training into their pre-existing training program. Flexibility was assessed by a sit and reach test, power through a vertical jump test and speed by a 40 meter sprint. The results, expressed as percent improvement from the pre test to the post test, are as follows:

Improvement from Pre Test to Post Test

Flexibility

Power

Speed

Treatment group

64%

10%

5%

Control group

9%

0%

0%

These results indicate that supplementing an athlete’s daily training routine with flexibility training is an excellent way to increase athletic performance. In essence a flood of events is set into motion. Flexibility improves, which in turn positively affects power generation, thereby augmenting speed.

On top of this, flexibility leads to decreased injury. By not having to take time off to heal an injury we are able to spend more time gaining strength which will ultimately lead to enhanced levels of speed. So what are waiting for? Why not add this extra tool into your toolbox to bring your performance to the next level?

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SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Burlington http://sst.training/burlington.php

Hamilton ; http://sst.training/hamilton.php

Laval ; http://sst.training/laval.php

Milton ; http://sst.training/milton.php

Mississauga; http://sst.training/mississauga.php

Oakville ; http://oakville.sst.training/

Richmond Hill; http://sst.training/richmondhill.php

Waterloo; http://sst.training/waterloo.php

FOX40 – High Performance Football

THIS PROGRAM IS GEARED TOWARDS FOOTBALL PLAYERS LOOKING TO MAKE SERIOUS GAINS IN SPEED, ACCELERATION, STRENGTH & POWER THIS OFF-SEASON!

2018 CAMP START DATES:

8 WEEKS – WEEK OF JULY 4th, 2018

When: Mondays, Wednesdays & Thursdays @ 11:00 am – 2:00 pm

Where: Burlington, Oakville, Mississauga

If you are a serious football player ranging in age from 8-25 years old then this is the program for you. Follow SST’s proven training method for football players and expect only one thing from SST’s Highest performing camp: RESULTS!

SST’s High Performance Football Academy (HPFA) is developed to get you maximum results this off summer!

SST was ranked in the top 15 for speed development in NORTH AMERICA!

The only facility in Canada!!

SST’s High Performance Football Academy is for all football players who want to achieve one thing: RESULTS!

WHAT WILL EACH PLAYER RECEIVE OVER THE DURATION OF THIS TRAINING PROGRAM?

Athletes can train up to 4 workouts per week at an SST facility consisting of strength training, Olympic lifting, plyometrics and what SST athletes know as Functional Fridays!

What are functional Fridays or the Blitz workout? It consists of athletes being put through a grueling workout using unusual implement training such as 800lb tractor tires, car pushing and pulling, sledgehammer work and many more unorthodox training methods which will convert to more power and functional strength on the field!

SST has been featured on CFL Snap on the Score network, Fox Sports in Buffalo and Ticats TV!

To see some great athletes in action please take a look at:

SST’s YouTube Channel

To register for SST High performance football program please contact you local SST