Summer is almost at a close and Fall seasons will be kicking off soon. Maintaining strength and Speed is critical for n season health and you'll be surprised to how much is lost and how quickly.
Strength and speed are critical components of athletic performance, particularly in sports like soccer where explosive movements, agility, and power are essential. However, athletes and coaches often face the dilemma of balancing training loads to prevent overtraining while ensuring peak performance during the competitive season.
Detraining refers to the partial or complete loss of training-induced adaptations due to a reduction or cessation of training. Research consistently shows that significant physiological changes occur within weeks of stopping a strength training program. These changes can adversely impact an athlete's performance.
A study published in the Journal of Strength and Conditioning Research found that muscle strength begins to decline significantly within two to three weeks of detraining . This decline is attributed to a reduction in muscle cross-sectional area and neural adaptations. Similarly, muscle power, which is critical for explosive movements, also decreases. Without regular strength training, the ability to generate force rapidly diminishes, negatively affecting performance in sports that require quick bursts of speed and agility.
Detraining also impacts cardiovascular fitness. According to a study in the European Journal of Applied Physiology, VO2 max, a measure of aerobic capacity, can decrease by up to 20% within three to four weeks of inactivity . This reduction in aerobic capacity can impair an athlete's ability to sustain high-intensity efforts throughout a game. Furthermore, anaerobic capacity, crucial for short, intense efforts, also declines, making it harder for athletes to perform sprints and recover quickly during games.
And you want to know why you keep getting beat to the ball... you've lost your first step.- James Walsh
Continuing strength training helps maintain muscle mass and strength, preventing the decline in performance associated with detraining. A study published in the Journal of Applied Physiology found that athletes who maintained a reduced but consistent strength training regimen during their season experienced minimal losses in muscle strength compared to those who ceased training altogether .
Regular strength and speed training play a significant role in injury prevention. Strengthening muscles, tendons, and ligaments helps enhance joint stability and reduces the risk of injuries such as strains and sprains. According to research in the British Journal of Sports Medicine, athletes who engage in consistent strength training have a lower incidence of injuries compared to those who do not .
Don't forget that strength and Power segments are not separate from your training rather than inclusive of. These are the supporting factors to your skill development. - James Walsh
Join Jacksonville's #1 Sports Performance Company this season to continue to build speed, power and strength. Our programs are individualized based on our assessment process, The Ground Up Method. To learn more about our process visit the link below to get started.
References:
Journal of Strength and Conditioning Research, Study on Muscle Strength Decline During Detraining
European Journal of Applied Physiology, Study on VO2 Max Reduction During Detraining
Journal of Applied Physiology, Study on Strength Training Maintenance During Season
European Journal of Applied Physiology, Study on Blood Volume and Cardiac Output Reduction During Detraining
Sports Medicine, Study on Neuromuscular Adaptations Reversal During Detraining
Journal of Sports Sciences, Study on Increase in Fat Mass During Detraining
Sports Medicine, Study on Neuromuscular Adaptations Reversal During Detraining
Journal of Applied Physiology, Study on Motor Unit Recruitment and Coordination During Detraining
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