Frequently Asked Questions
There are a host of factors that contribute to speed including relative strength, mobility, and mechanics.
Youth athletes will often see the biggest increases in speed by improving their ability to produce force. As the athlete’s relative strength increases they will be able to put more horizontal force into the ground propelling them forward and increasing their stride length. As the athlete matures and their relative strength increases then strength becomes less of a factor. The athletes’ shin drop and the way their foot and leg interact with the ground become even more integral to increase speed
The absolute best way to get faster is to perform maximum timed sprints with high quality rest. Lengths of 10,20,30, and 40 yards help ensure the athletes are not only training acceleration but also improving their maximal speed. Sprints performed with a variety of plyometrics to strengthen the transverse arch and ensure the athlete has the ability to utilize the ball of their foot leads to massive speed improvements.
Sprinting, Plyometrics, and Strength training are all vital tools that we utilize to increase athlete speed.
How can my son or daughter increase their vertical jump?
Similar to sprint training, an athlete is going to see immediate improvements in their vertical jumping ability through an increase in their relative strength. As their force production capabilities increase so will their vertical jump. As an athlete advances they will need to improve their rate of force production. Athletes have limited time in sports to display their strength, so the focus must be on displaying their strength quickly within the time constraints of their sport i.e. power production! We ensure that are athletes jumping ability transfer to their sport through directional specific plyometrics.
Is Youth Strength Training Safe?
Youth strength training is incredibly safe and provides a host of valuable benefits for athletes. Lifting does not stunt growth or create injuries. The National Strength and Conditioning Association current position on youth strength training is as follows.
“It is the current position of the NSCA that:
1. A properly designed and supervised resistance training program is relatively safe for youth.
2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth.
3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.
4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth.
5. A properly designed and supervised resistance training program can increase a young athlete's resistance to sports-related injuries.
6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth.
7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.”
Journal of Strength and Conditioning Research: August 2009 - Volume 23 - Issue - p S60-S79
If you would like to read the article it can be found here: https://journals.lww.com/nsca-jscr/Fulltext/2009/08005/Youth_Resistance_Training__Updated_Position.2.aspx
Will Strength Training Help Me Lose Fat?
Many of our adult clients come to Genesis looking to improve their body composition. One of the most frequent questions we encounter is whether or not resistance training or cardio is better for burning fat. There is a huge misconception that resistance training will increase size and cardio is for fat loss, however this could not be further from the truth. Resistance training combined with caloric restriction is the best way to burn body fat.
In addition to burning body fat here are some of the other great benefits that come with resistance training:
Reverses Muscle Loss
Increases Resting Metabolic Rate
Reduces Body Fat
Reverses the Effects of Aging
Prevents Type 2 Diabetes
Improves Cardiovascular Health
Increases Bone Mineral Density
Enhances Mental Health
Check out this study that illustrates the role resistance training plays in reducing fat https://pubmed.ncbi.nlm.nih.gov/28871849/.