Dr. Peter Gott offers sound medical answers to reader questions in the new Lifestyles section...
Squats, bench presses, pull ups and push-ups are all great exercises that require multiple joints and muscles to work simultaneously and synchronously, says columnist Ted Santaniello.
Training for a demanding sport such as basketball, gymnastics or lacrosse requires a different type of workout plan. The muscles of an athlete need to be trained so that they will work synchronously in order to attain the requirements of the sport. In the case of a sport such as football, the player — depending on the position — must be able to cut, sprint, push and/or throw well. Strength training can help all of this happen if done correctly by training the body's muscles to work together rather than training each muscle group separately.
MORE THAN BICEPS
The body's muscles are meant to work together for better functionality. Take for example the simple task of lifting a box from the floor to a table. There are dozens of muscle groups used to do this. I could probably name more than 10 different exercises that could be performed in order to work each muscle group used by this action, for example, the calf raise, leg extension, leg curl, leg press and back extension. A better alternative would be performing the dead lift exercise, which simultaneously works the calves, quads, hamstrings, glutes and back. This lift also links all those muscles so that they will work better together. I'm not saying the dead lift should be performed by everyone; it is a very complex movement that requires a long learning curve. For an athlete, this movement is worth the time and effort to learn due to the high demand for strength and coordination in many sports.
Squats, bench presses, pull ups and push-ups are all great exercises that require multiple joints and muscles to work simultaneously and synchronously. This is exactly how an athlete performs on the field, court or track. Doing isolated exercises such as an arm curl is acceptable once in a while, but it should be done in conjunction with exercises that work more than just the bicep muscle. Rarely does an athlete need such a small muscle group to work on its own during a sporting event. Swinging a racket, throwing a baseball and tackling a player all require more than just the biceps.
MEDICINE BALLS
These exercises that work more than one joint are commonly called compound exercises. They are great to do for the reasons mentioned previously as well as to save time during a workout. By working multiple muscles together, you can actually do fewer exercises and get better strength results because you are working more functionally and efficiently. You do not have to use dumbbells or plate weights to do this, either. Elastic bands, medicine balls and your own body weight are great alternatives and may actually work better in order to achieve a more functional body.
Medicine balls are especially good because they can mimic the movement of a baseball swing, shot-put throw or golf swing, all while adding the element of power into the equation. The ability to generate power (strength x speed) bridges the gap between strength training and what happens in the game.
The athletes who incorporate multi-joint exercises in their training will be much better equipped to handle the high demands of any sport. However, because these exercises are harder to master and can result in injury if done incorrectly, they must be learned accurately with proper supervision. In an effort to provide an optimum setting for this type of supervision, The Wellness Center at PARC is offering the Athletic Performance Camp beginning July 6 for athletes ages 14 through 18. This camp, with four sessions weekly until Aug. 13, includes proper instruction for performing these types of essential lifts. Linear and lateral acceleration, jumping mechanics and coordination are just a few other skills that will be developed. For more information, contact me or stop by the Wellness Center for a registration packet.
Ted Santaniello, CSCS, AFAA, is a certified personal trainer working at the Wellness Center at PARC, located at 295 New York road (next to ARC) in Plattsburgh. For more information, call him at 324-2024.
