Our primary objective is building a base of
muscular size. Scientific studies indicate that high-volume workouts
build muscle mass, which increases the potential to build strength and
power later. High repetitions alone are not the answer for athletes.
This base phase (3 sets of 10 reps) builds mass and reduces body fat.
Unfortunately, many coaches believe aerobic
conditioning pre-pares power-sport athletes for game endurance. But
according to Dr. Michael Stone and Harold O’Bryant, among many others,
building an
aerobic base doesn’t offer significant improvement in athletic
performance for power sports (1987). Edward Fox and Donald Mathews
proved power sports are anaerobic, not
aerobic, activities (1971).
At one time, Nebraska collected an athlete’s body
composition data from seven sites (chest,triceps, scapular, AX (axilla),supra
iliac, abdominals, and thigh) to calculate his or her percentage of
body fat, which was quite time consuming. Consequently, after
measurements taken on some 15,000 Division I athletes were reviewed, a
new lean body formula was developed using only three sites. The three
sites for men are the chest, abs, and thigh (figure 3.2). The three
sites for women are the triceps, supra iliac, and thigh (figure 3.3).
Our measurement process is now much faster and carries only an
inconsequential validity error. The new method has proven to be most
effective.
The key element in lean body mass computations is
consistency. Although the three-site body composition test carries a
high validity coefficient, it is extremely important to test athletes
in the same way each time to ascertain changes in lean body mass.
A couple of examples come to mind of athletes with
increased lean body mass that led to improved performance. Over one
year, Husker offensive tackle Adam Treu gained 44 pounds of lean body
mass, and softball pitcher Jenny Voss gained 12 pounds of lean body
mass. Both athletes significantly improved performance in their sports
(see tables 3.1 and 3.2).
To read more about redefining the athletic body and
to see the figures, get your copy today!
