Abstract
This paper explores
common training mistakes that I have personally seen or am aware of through
anecdotal evidence. The paper will focus on mistakes in the realm of nutrition
in regards to weight control. Fad diets such as the Atkins Diet, Mediterranean Diet,
or Ketogenic Diet, seem to be quick fix diets to improve body composition;
however, effective diets are as the result of lifestyle changes, not quick
fixes. Sacks et al. found in their research that caloric restriction favorably
affects body weight, regardless of what kind of macronutrient composition one
may choose (2009). Another common training mistake, this time in the realm of
American football, comes from the players doing too much aerobic work. Football
is a game based on speed and power. Hennessy and Watson found that groups doing
endurance work along with their strength work resulted in interference to power
and speed (1994). This paper will examine these common mistakes, as well as
alternative future research.
Training
Mistakes and Effects on Performance in Nutrition and American Football
Numerous studies have been done in the realm of
nutrition, as well in the realm of training for strength and power. Regardless
of the amount of studies, there are still some basic mistakes being made in
regards to nutrition for weight loss and strength and power for the American
football player. In a combination of both principles, Torres-McGehee et al.
found that while athletic trainers and strength and conditioning coaches showed
knowledge of nutritional principles for their sport, coaches and athletes did
not (2012). While some fad diets such as the Mediterranean and a low-carb
approach had shown better results, studied by Shai et al. in 2008, Sacks et al.
found that weight loss was generally the same based on caloric restriction
(2009). Powers and Howley also pointed out that calories count in any weight
loss regimen (2012). This could lead one to the logical conclusion that, based
on available evidence, lifestyle changes would be more important and more sustainable
over the long-term for weight control. A fad diet or a temporary fix may show
favorable results, but may not be as sustainable as long-term changes. Also of
note, Fothergill et al. found contestants of The Biggest Loser, who had gone
through drastic diet and exercise changes for a quick fix, had significantly
lessened their metabolic rate. This only adds to the belief that long term
changes are the answer.
American football is a game of power and speed. There still seems to be a prevailing belief that a player needs to have aerobic work built in to the training program. Burgomaster et al. found that conducting high intensity interval training had comparable results to traditional endurance training (2008). This could lead one to believe that the player would get similar results from endurance training, with a less significant time commitment. Moreover, Hennessy and Watson found that adding endurance training into a strength program compromised lower body strength gains and showed no improvement in speed and power. Elliott, Wagner, and Chiu also reported that aerobic training, such as distance running, could compromise performance for power and speed athletes (2007). Power and Howley also point out “that strength development is impaired during concurrent training”, concurrent training meant to be combining strength and endurance training (2012). This could reasonably lead to the conclusion that endurance training is unnecessary for the development of a football player, and may even be detrimental to the key attributes that make a football player successful.
American football is a game of power and speed. There still seems to be a prevailing belief that a player needs to have aerobic work built in to the training program. Burgomaster et al. found that conducting high intensity interval training had comparable results to traditional endurance training (2008). This could lead one to believe that the player would get similar results from endurance training, with a less significant time commitment. Moreover, Hennessy and Watson found that adding endurance training into a strength program compromised lower body strength gains and showed no improvement in speed and power. Elliott, Wagner, and Chiu also reported that aerobic training, such as distance running, could compromise performance for power and speed athletes (2007). Power and Howley also point out “that strength development is impaired during concurrent training”, concurrent training meant to be combining strength and endurance training (2012). This could reasonably lead to the conclusion that endurance training is unnecessary for the development of a football player, and may even be detrimental to the key attributes that make a football player successful.
Literature Review
Krieger, Sitren, Daniels, and Langkamp-Henken found in a
2006 study that low-carbohydrate, high-protein diets had a favorable effect on
body mass and composition. They reviewed various studies of different diets and
found that this type of diet did have a more favorable effect. These studies
were done in the short term, and would be interesting to see if a long-term
study had the continued favorable effects compared to caloric restriction
alone.
Shai et al., in a 2-year study, also found that low-carbohydrate and Mediterranean diets could be effective alternatives to the usual low-fat diet (2008). This is helpful in that it may help someone tailor a diet to their own tastes and still maintain a healthy weight or weight loss, goal-dependent.
Sacks et al., also in a 2-year study, found that any type of caloric restriction would result in meaningful weight loss (2009). The participants in this study were assigned into four different diet groups with four different types of macronutrient percentages. They found that all diets resulted in weight loss and satisfaction with the diet was associated with continued weight loss, found to be roughly 0.2 kg of body weight loss per session. This, along with Shai et al., could help with the argument that nutrition is more about lifestyle changes than a quick fix diet.
Fothergill et al. did a study on contestants of the television show The Biggest Loser six years after they had competed on the show (2016). The results of their study found persistent metabolic adaptations, even six years later, persisted well below baseline. This even more strongly suggests that a long-term lifestyle change is needed. Contestants on a show like this, with extreme changes to diet and exercise, could generally be outliers in the normal population of overweight adults attempting to lose weight; most adults don’t have the time to dedicate primarily to nutrition and exercise as a contestant in a reality show would. This could also make the case that long-term weight loss would be better accomplished by a slower approach, as perhaps the metabolic adaptations would not be as severe.
Finally, shifting over to sports performance, Torres-McGehee et al. found that coaches and players lacked nutritional information to help with performance. It was found that athletic trainers and strength and conditioning specialists had adequate knowledge, whereas coaches and players did not. One part of the questionnaire that was answered involved weight management, which could realistically show that the coaches and players are unprepared nutritionally to not only reach peak performance, but to eat properly for a favorable body weight in regards to the athletic event.
Hennessy and Watson conducted a study using four groups: an endurance training only group, a strength and endurance training group, and a strength only group (1994). While the endurance group, as well as the strength and endurance group showed gains in endurance, these groups also showed no gains in power or speed, two critical components to football. The strength group showed improvements in strength and power, and also maintained endurance.
Elliott et al., in their 2007 study, noted that endurance exercise, such as running, was detrimental to performance for power athletes. They proposed that this could be a result of “inappropriate neuromuscular adaptation”, catabolic hormones, or just simply overtraining. This is echoed in Powers and Howley’s 2012 text focusing on possible compromises in strength as a result of using concurrent strength and endurance training.
Finally, Burgomaster et al. found similar adaptations from high intensity interval training compared to endurance training (2008). This study did not focus on any possible compromises in strength, speed, or power, but primarily focused on muscular and metabolic adaptations.
Shai et al., in a 2-year study, also found that low-carbohydrate and Mediterranean diets could be effective alternatives to the usual low-fat diet (2008). This is helpful in that it may help someone tailor a diet to their own tastes and still maintain a healthy weight or weight loss, goal-dependent.
Sacks et al., also in a 2-year study, found that any type of caloric restriction would result in meaningful weight loss (2009). The participants in this study were assigned into four different diet groups with four different types of macronutrient percentages. They found that all diets resulted in weight loss and satisfaction with the diet was associated with continued weight loss, found to be roughly 0.2 kg of body weight loss per session. This, along with Shai et al., could help with the argument that nutrition is more about lifestyle changes than a quick fix diet.
Fothergill et al. did a study on contestants of the television show The Biggest Loser six years after they had competed on the show (2016). The results of their study found persistent metabolic adaptations, even six years later, persisted well below baseline. This even more strongly suggests that a long-term lifestyle change is needed. Contestants on a show like this, with extreme changes to diet and exercise, could generally be outliers in the normal population of overweight adults attempting to lose weight; most adults don’t have the time to dedicate primarily to nutrition and exercise as a contestant in a reality show would. This could also make the case that long-term weight loss would be better accomplished by a slower approach, as perhaps the metabolic adaptations would not be as severe.
Finally, shifting over to sports performance, Torres-McGehee et al. found that coaches and players lacked nutritional information to help with performance. It was found that athletic trainers and strength and conditioning specialists had adequate knowledge, whereas coaches and players did not. One part of the questionnaire that was answered involved weight management, which could realistically show that the coaches and players are unprepared nutritionally to not only reach peak performance, but to eat properly for a favorable body weight in regards to the athletic event.
Hennessy and Watson conducted a study using four groups: an endurance training only group, a strength and endurance training group, and a strength only group (1994). While the endurance group, as well as the strength and endurance group showed gains in endurance, these groups also showed no gains in power or speed, two critical components to football. The strength group showed improvements in strength and power, and also maintained endurance.
Elliott et al., in their 2007 study, noted that endurance exercise, such as running, was detrimental to performance for power athletes. They proposed that this could be a result of “inappropriate neuromuscular adaptation”, catabolic hormones, or just simply overtraining. This is echoed in Powers and Howley’s 2012 text focusing on possible compromises in strength as a result of using concurrent strength and endurance training.
Finally, Burgomaster et al. found similar adaptations from high intensity interval training compared to endurance training (2008). This study did not focus on any possible compromises in strength, speed, or power, but primarily focused on muscular and metabolic adaptations.
Discussion
In regards to weight management, there is little doubt
that manipulating macronutrients is an effective strategy. Krieger et al. and
Shai et al. both reported similar findings that low-carbohydrate diets had a
favorable effect on body composition and weight (2006 and 2008, respectively).
It is the 2009 Sacks et al. study that supports meaningful weight loss being a
lifestyle change. The findings of that study that any type of caloric
restriction would result in weight loss would point out that going to a fad
diet could possibly be a mistake for an overweight adult attempting to lose
weight. Losing weight and keeping it off is a long-term goal. Fothergill et al.
showed as much in their 2016 study. This is not something that is an overnight,
immediate quick fix. Approaching nutrition as such would run the risk of
long-term metabolic compromise such as Fothergill et al. noted (2016). It
should be noted that this is not to say that a Mediterranean or low-carb diet
are unrealistic. Shai et al. showed that they are effective, and if it
preferable to an adult to use those types of diets then there is no reason they
shouldn’t (2008). The more important part of this is the long-term change.
Sacks et al. noted that 80% of participants completed the trial, and attendance
and motivation was highest for those who were showing continual weight loss
(2009). So to say to avoid any type of diet such as these would be inaccurate.
If anything, it paints the picture that it is a preference of the adult
attempting to lose weight. It would be pertinent to point out, however, that it
is not a quick process. That is where a majority of mistakes are made. The
studies done by both Shai et al. and Sacks et al. were of a 2-year duration. To
not only lose weight, but to keep the weight off, is a long-term commitment. It
can be assumed that it is a mistake for someone to look to a fad diet as a
quick fix in lieu of a lifestyle change for the better. Also in the realm of
athletes, better nutritional knowledge would help avoid an athlete or a coach
recommending any type of quick fix. Torres-McGehee et al. showed the
information gap between athletic trainers and coaches/athletes; closing this
gap by increasing knowledge would help to not only improve athletic
performance, but to set an athlete up for a lifelong commitment to healthy
nutritional habits (2012).
Hennessy and Watson (1994), Elliott et al. (2007), and Powers and Howley (2012) all seem to be in agreement that endurance training will at best result in no improvements in speed and power, and at worst compromise strength, speed, and power. Elliott et al. point out that some of the mechanisms for this would include improper neuromuscular adaptations, catabolic hormones, and an increased risk of overtraining (2007). Powers and Howley go into detail with possible causes (2012). Neural factors are one suggested mechanism, as the concurrent training could impair recruitment and result in decreased force production. Though, Powers and Howley do note that limited evidence exists to support this conclusion (2012). They also point out that low muscle glycogen content could be a factor. Successive bouts of either resistance or endurance training could result in low muscle glycogen content, impairing performance, especially in the realm of strength training (2012). This would also be a factor ruling against an athlete using any kind of low carbohydrate diet for the sake of weight management; it could be argued that this would further compromise performance. Powers and Howley also suggest that overtraining could be a factor that impedes strength; though, again, it is noted that there are no studies that prove this (2012). The shift from fast fiber type to slow fiber type from endurance training would also be a contributing factor that would negatively affect speed and power, especially in a shift away from Type IIx fiber types (Powers & Howley, 2012).
As anecdotal evidence, there still seems to be a prevailing attitude that endurance training is a key testing milestone for football players when they report to pre-season camp. The more common ones that were seen throughout my time as a coach were either 16 repetitions of 100-meter sprints with minimal rest, or 6 repetitions of 300 meter sprints with minimal rest. Though this doesn’t necessarily test out how fast, strong, or powerful an athlete is, it still seems to be a staple of collegiate football programs. Burgomaster et al. provides a good solution to this in their 2008 study. It is pointed out that high intensity interval training would result in the same type of adaptations as types of endurance training. With that in mind, if a coach insists on using conditioning tests, high intensity interval training would be a good middle ground to use. It should be noted that Burgomaster et al. did not study high intensity interval training effects on speed and power; this study is primarily to show that there is a middle ground to lessen the time commitment of athletes while achieving the same desired results as endurance training (2008).
Hennessy and Watson (1994), Elliott et al. (2007), and Powers and Howley (2012) all seem to be in agreement that endurance training will at best result in no improvements in speed and power, and at worst compromise strength, speed, and power. Elliott et al. point out that some of the mechanisms for this would include improper neuromuscular adaptations, catabolic hormones, and an increased risk of overtraining (2007). Powers and Howley go into detail with possible causes (2012). Neural factors are one suggested mechanism, as the concurrent training could impair recruitment and result in decreased force production. Though, Powers and Howley do note that limited evidence exists to support this conclusion (2012). They also point out that low muscle glycogen content could be a factor. Successive bouts of either resistance or endurance training could result in low muscle glycogen content, impairing performance, especially in the realm of strength training (2012). This would also be a factor ruling against an athlete using any kind of low carbohydrate diet for the sake of weight management; it could be argued that this would further compromise performance. Powers and Howley also suggest that overtraining could be a factor that impedes strength; though, again, it is noted that there are no studies that prove this (2012). The shift from fast fiber type to slow fiber type from endurance training would also be a contributing factor that would negatively affect speed and power, especially in a shift away from Type IIx fiber types (Powers & Howley, 2012).
As anecdotal evidence, there still seems to be a prevailing attitude that endurance training is a key testing milestone for football players when they report to pre-season camp. The more common ones that were seen throughout my time as a coach were either 16 repetitions of 100-meter sprints with minimal rest, or 6 repetitions of 300 meter sprints with minimal rest. Though this doesn’t necessarily test out how fast, strong, or powerful an athlete is, it still seems to be a staple of collegiate football programs. Burgomaster et al. provides a good solution to this in their 2008 study. It is pointed out that high intensity interval training would result in the same type of adaptations as types of endurance training. With that in mind, if a coach insists on using conditioning tests, high intensity interval training would be a good middle ground to use. It should be noted that Burgomaster et al. did not study high intensity interval training effects on speed and power; this study is primarily to show that there is a middle ground to lessen the time commitment of athletes while achieving the same desired results as endurance training (2008).
Limitations
of These Studies
Physiological
Limitations. It should be noted that a limitation, especially in regards to
the studies done on diet, would be physiological limitations. The amount of
variability from person to person is tremendous; it would almost be impossible
to completely eliminate those limitations. Genetically, there will always be
those differences. Some adults may better be able to utilize free fatty acids
as a fuel; likewise, some may be able to rely more on carbohydrates as a fuel
without any type of insulin resistance. Some folks may put on muscle mass more
easily, while others may put on fat more easily. It would be impossible to tell
all of those for certain. Likewise, some athletes with a higher amount of Type
IIx fibers may benefit more from high intensity interval training in regards to
general conditioning to help avoid fatigue during game situations.
Conclusions and Future Studies
In conclusion, Sacks et al. showed that an important
factor of weight loss is plainly caloric restriction (2009). Though the other
studies showed that low-carbohydrate or Mediterranean diets were effective in
weight reduction, one must wonder if those are sustainable changes for life.
Proposed future studies could be an explanatory sequential mixed methods study
in which weight loss data is gathered followed by qualitative data gathered to
measure the participant’s sense of well-being throughout the study. One could
also do an exploratory sequential mixed method design to get a sense of the
participant’s feeling of well-being throughout the study to see if there is any
correlation between the qualitative data of well-being and the quantitative data
of weight.
In regards to common training mistakes for football players, it is plain to see from numerous studies that concurrent training would at best result in no improvements to power and speed, or at worst compromise strength, power, and speed. Burgomaster et al. gave a viable alternative to a possible coaching preference to test conditioning by using high intensity interval training in lieu of endurance training. Future studies could include exploratory sequential mixed methods study in regards to testing. The athlete could fill out a questionnaire for the researcher to get a sense of the athlete’s feeling of well-being before they complete all of usual preseason tests, such as bench press, 40-yard dash, pro shuttle, and vertical jump. This would be accomplished once before summer training starts, and once before preseason practices starts, usually over the course of a 12-week training cycle. As Powers and Howley note in their 2012 text, arousal and motivation are factors that affect athletic performance. It would be interesting to see if the athlete’s sense of well-being had any correlation with athletic performance.
Regardless, as knowledge and application of nutritional and football performance principles increase, so can we expect to see better improvements in technology and information to help people attain their goals, whatever they may be.
In regards to common training mistakes for football players, it is plain to see from numerous studies that concurrent training would at best result in no improvements to power and speed, or at worst compromise strength, power, and speed. Burgomaster et al. gave a viable alternative to a possible coaching preference to test conditioning by using high intensity interval training in lieu of endurance training. Future studies could include exploratory sequential mixed methods study in regards to testing. The athlete could fill out a questionnaire for the researcher to get a sense of the athlete’s feeling of well-being before they complete all of usual preseason tests, such as bench press, 40-yard dash, pro shuttle, and vertical jump. This would be accomplished once before summer training starts, and once before preseason practices starts, usually over the course of a 12-week training cycle. As Powers and Howley note in their 2012 text, arousal and motivation are factors that affect athletic performance. It would be interesting to see if the athlete’s sense of well-being had any correlation with athletic performance.
Regardless, as knowledge and application of nutritional and football performance principles increase, so can we expect to see better improvements in technology and information to help people attain their goals, whatever they may be.
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