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

A MUST READ for Young Soccer Players!

A Must Read for Young Soccer Players!

One of our fundamental values at SST is increasing strength and power. A stronger athlete will be able to produce more force than their weaker opponent. Also, strength training along with proper nutrition are vital for improving body composition by increasing lean mass and reducing fat mass. In the case of a soccer player, the result is a faster and  stronger player on the ball with a more powerful kick.

Don’t believe me?

A recent study examined regional & whole body fat & lean mass distribution on an unnamed English Premier League Soccer team, including all players on the 1st team, 21U, and 18U squads. Researchers found that players on the 1st team had significantly lower body fat percentage than the other squads, despite no significant differences in total fat mass between the squads! Interesting!                                            

The differences in body fat % were attributed to less overall lean mass in the 18U squad!

From a practical standpoint, this means that young soccer players who want to play at an elite level should be focusing on increasing their lean muscle mass by strength training and eating more protein, rather than training for fat loss by endurance exercise and calorie restricted diets.  

Come into SST today and find out how combining an individualized training program with proper nutrition can help you achieve your goals of playing at higher levels, regardless of the sport!

For more information or any general inquires, feel free to contact me at chico7@sstcanada.com

Chris Anderi

Head Strength Performance Coach, SST Burlington

MSc candidate Physiology & Nutrition

CSEP-CEP