Fitness/Conditioning of a National Championship NCAA Program

Fitness/Conditioning of a National Championship NCAA Program

Last year, I asked several trainers of NCAA programs about conditioning activities, fitness procedures and injuries.  These responses are from Mark Davis, who was the ex-trainer at Vanderbilt University.  He responded via e-mail in February 2012

 

 

 

(1) What is your philosophical approach to fitness and conditioning for bowlers?

We don’t do any fitness or conditioning exercises for our bowlers. We focus our time and efforts on strength training and injury prevention. With training time at a premium, we feel our efforts are best spent in getting muscle imbalances corrected, and attacking typical problem areas. We have not found that aerobic conditioning is a problem area for our players that factors into tournament play.

 

(2) How many conditioning and fitness sessions does the bowling team engage in each week?

Our bowlers have three strength training sessions a week during the fall, and twice a week during the season. Any bowlers that don’t travel with the team to compete during the weekends train a third time during the in-season.

 

(3) Which strength training activities do you do and why?

Our strength program involves almost exclusively free weights. We utilize dumbbells a great deal, in an attempt to correct the muscle imbalances bowlers are notorious for. For legs, we do squats, trap bar deadlifts, walking lunges, RDL’s and other auxiliary exercises. For upper body, we do dumbbell flat and incline bench, pull-ups, cable low and high pulls, and a number of auxiliary exercises, aimed at increasing strength, range of motion, and decreasing left-to-right muscle imbalances. Additionally, our bowlers do about 6 different ab exercises a week, all aimed at increasing core strength and stability, and decreasing lower back fatigue and soreness.

 

(4) Aerobic? anaerobic? which activities do you do and why?

See #1 and #2 above. All of our focus is on strength improvement, core strength and stability, and injury prevention which, for us, includes lifting. We don’t do either aerobic or anaerobic conditioning, as we feel our time is best spent on injury prevention.

 

(5) What do you do specifically for flexibility?

We partner stretch before every lift. Following the lift, the athletes use foam rollers to roll out tight muscles.

 

(6) Which specific type of injuries are you seeing with bowlers?

We are seeing some low back pain, and we have had one serious hip issue, but other than that, we have been pretty lucky this year.

 

 

 

MONDAY   29-Aug     12-Sep     26-Sep     10-Oct     24-Oct     07-Nov     21-Nov  
Kettle Bell Swings 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Alt. DB Bench 3 x 10     4 x 8     3 x 10     4 x 8     4 x 6     4 x 4     4 x 6    
Prisoner Abs 3 x 25 BW   3 x 25 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW  
DB Upright Row to Press 3 x 10     3 x 10     3 x 10     3 x 8     3 x 8     3 x 6     3 x 6    
Plate Raises 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Dips 3 x 15 BW   3 x 15 BW   3 x 15 BW   3 x 15 BW   3 x 15 BW   3 x 15 BW   3 x 15 BW  
Medball Abs 3 x 25     3 x 25     3 x 25     3 x 25     3 x 25     3 x 25     3 x 25    
WEDNESDAY   31-Aug     14-Sep     28-Sep     12-Oct     26-Oct     09-Nov     23-Nov  
Squat 3 x 10     3 x 10     3 x 10     4,6,8     4,6,8     4,6,8     4,6,8    
Pull-ups 3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW  
Bent Knee Abs 3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW  
RDL 3 x 10     3 x 10     3 x 10     6,8,10     6,8,10     3 x 5     3 x 5    
Plate Twists 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
One Arm Bent Row 3 x 10     3 x 10     3 x 10     3 x 8     3 x 8     3 x 6     3 x 6    
Kettle Bell Woodchops 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
FRIDAY   02-Sep     16-Sep     30-Sep     14-Oct     28-Oct     11-Nov     25-Nov  
Alt. DB Incline 3 x 10     4 x 8     3 x 10     4 x 8     4 x 6     4 x 4     4 x 6    
Leg-ups 3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 25 BW   3 x 25 BW   3 x 30 BW   3 x 30 BW  
Palm up-Palm Down Front Raises 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Glute-Ham Abs 3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW  
(Medball) Push-Ups 3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW  
Bench Dips 3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW  
Rear Deltoid Raise 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Week of:   09-Jan     16-Jan     23-Jan     30-Jan     06-Feb     13-Feb     20-Feb  
Trapbar Deadlifts 3 x 10     4,6,8     3,4,5     4,6,8     3,4,5     4,6,8     3,4,5    
Pull-ups 3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW  
Prisoner Abs 3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW   3 x 25 BW  
Walking Lunges 3 x 6     3 x 6     3 x 6     3 x 6     3 x 6     3 x 6     3 x 6    
Cable Low Pulls 3 x 10     3 x 10     3 x 10     3 x 8     3 x 8     3 x 6     3 x 6    
DAY 2 Mid Winter Invitational       KU Invitational Prairie View Invitational       Morgan State Holiday Classic
Kettle Bell Swings 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Alt. DB Bench 3 x 10     4 x 8     3 x 10     4 x 8     4 x 6     4 x 4     4 x 6    
Swiss Ball Abs 3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW   3 x 30 BW  
DB Upright Row to Press 3 x 10     3 x 10     3 x 10     3 x 8     3 x 8     3 x 6     3 x 6    
Dips 3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW   3 x 10 BW  
DAY 3 (optional) Mid Winter Invitational       KU Invitational Prairie View Invitational       Morgan State Holiday Classic
Squat 3 x 10     4,6,8     3,4,5     4,6,8     3,4,5     4,6,8     3,4,5    
Alt. DB Incline Bench 3 x 10     4 x 8     3 x 10     4 x 8     4 x 6     4 x 4     4 x 6    
Glute Ham Abs 3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW  
Plate Raises 3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10     3 x 10    
Leg Ups 3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW   3 x 20 BW