Turbulence Training-efficient, Effective, Adaptable
I have been using the Turbulence Training for myself and for conditioning the boys' soccer teams at El Toro High School (Lake Forest, CA)
. Last year, when I conditioned El Toro's wrestlers I also used Turbulence Training. It was equally as effective because the Turbulence Training system can be adapted for any goal, any experience level, and any sport.
Rather than using static stretching, where the athlete stays relatively still and stretches one body part, our warm up is dynamic in the attempt to move the body in the same way it will move during the workout. Additionally, we try to make the warm up composite, involving as many body parts as possible. Craig Ballantyne, the creator of Turbulence Training refers to this warm up as Athletic Movement Training. I have heard the term "dynamic stretching" used.
Most often, we use a circuit using Hindu squats (to incorporate the shoulders and arms), Hindu push ups (because my athletes are rather advanced. However this can be modified to make the pushing movent less difficult.) and pullups or chin ups to incorporate a pulling movement.
You are probably asking, what about sit ups or crunches? In Turbulence Training, sit ups and crunches are unnecessary because all exercises require the athlete to use their core muscles in order to maintain the proper body position in order to perform the exercise.
For my athletes and myself, the number of exercises used in the warm up phase is 18 - 25. For soccer players, which I am as well, that is the ideal range for them to develop the level of stamina and agility they require while developing strength. The mixture of exercises, type of exercises, or speed in which they are performed can be modified according to the sport of the athlete.
We are constantly designing training sessions based on the results of past training sessions and game situations in order to increase range of motion or to imitate the movements used in the sport, in this case soccer.
Next comes exercises that are used to prevent injuries such as the knee and ankle injuries that plague soccer players. When I conditioned wrestlers, these preventative exercises were more oriented towards rotator cuffs.
Using the Turbulence Training principles, strength training is next using non-competing exercises to make our athletes stronger while maintaining a high heart rate for endurance and fat loss.
We vary the rest intervals, number of sets and repetitions according to the sport.
In general, I used higher reps in the lower body exercises for my soccer players whereas I would use the most difficult upper body variations for wrestlers with a lot less repetitions do develop explosive power in their upper bodies.
At the end of the session, we do some light stretching. If a particular muscle group was worked especially hard, we make sure that we stretch that area, but not aggressively so as to not over stimulate that muscle group.
My goal in conditioning my athletes is to be as effective as possible in a short period of time so that the coaches have a well conditioned player to put through their paces as they sharpen their skills and work on tactics. These techniques are ideal for the busy person. I think Turbulence Training is ideal for military personnel, law enforcement and fire fighters, who have extremely busy schedules. But its equally adaptable for the busy stay at home mom with a limited amount of time before she picks up the kids from school. All of these people can knock out a quick workout without traveling to a gym.
If you haven't really trained hard before, don't be intimidated. You only need three things to be successful.
1. Use Interval Training
2. Gain Strength
3. Eat a Healthy Diet
There are several sites on line where a Free Sample Workout of Turbulence Training is available so novices can test drive the program before they purchase the whole package.
by: Clint Grimes
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