The Complete Package

We have all undoubtedly had a science class at some point in our lives. One word in particular that we have more than likely come across is the word equilibrium. Dictionary.com defines equilibrium as: equal balance between any powers, influences, etc. The world is always trying to find that balance and so are our bodies.

Alot of people think that just because they go to the gym to workout and do cardio a few times a week that they are in good shape. However, this only means that they are physically in good shape. In order to really be a healthy individual you need to have the "Complete Package".

The healiest individuals have a balance between the physical, mental, emotional, social, and spiritual health. Most people don't really pay much attention or are even aware of the other factors that impact there health. Physical health is the one seen the most because people can see direct results and measure their progress.

While this might seem off base for Strength and Conditioning Weekly I assure you that it is not. Before an individual can seriously start that rigors that strength and conditioning has on the body they need to be mental ready and understand what they are in for. They have to be prepared and able to handle the emotional ups and downs they will have and when those times get really tough and you hit walls in your workouts and think you won't make it through a little spiritual help is always a good thing.

The take home message from today's blog is that to be the best at any one of these categories, physical, mental, emotional, social, or spiritual health, you need a balance between them. If any one category is left out the circle could crumble.

Cardiovascular Conditioning in College Basketball Athletes

It is that time of year again, MARCH MADNESS! 65 teams compete to be crowned the best time in the nation. Without having good cardiovascular fitness, however, they would not have mad it this far.

With most teams playing 30 games over the course of two and a half months you need to be in good physical shape to stay and one piece. One of the most important parts is cardiovascular fitness and being able to keep up with the rigors of a 40 minute game. Here are some different training methods that help keep those top notch division I athletes in shape.

Interval Training

• short to moderate work bouts alternating with short to moderate rest periods
• Example: Set of 10 suicides with 1 minute to complete the exercise. Each rep will begin on the minute allowing only the time remaining for rest.

Continuous Training

• No Rest
• High Intensity Continuous Training 85-95% of Max Heart Rate
• It is important to train the body to adapt to the high levels of stress such as would be seen continuously running up and down the court.
• Going slow willl give an athlete a break from the high intensity.

Long Slow Distance

• Used mainly in the offseason
• Main object is distance rather than speed
• 60-80% of Max Heart Rate

Farlek Training

• Probably one of the best training methods for a college basketball athlete who will be running up and down the court then setting up for plays which is a much lower intensity.
• Speed Play, Continuous running with a mix of interval training
• Switching from aerobic activities to anaerobic and back again

Good luck to all the college athlets in the tournament and hopefully your in better condition than your opponent.

Thanks to Dave Laing and the Physiology of Exercise Class for assistance with this data.