Strength and Conditioning Principles for Wheelchair Athletes

By: Steve Ramsbottom B.H.K., C.S.C.S., P.F.L.C.

Introduction

In my experience athletes have often been subjected to non-specific, poor training programs that resemble a bodybuilding more than an athletic strength and conditioning program. In order to achieve optimal performance an athlete must have a program tailored to their personal development. It must increase functional stability before minimal loads or low impact plyometrics are incorporated. This concept must be applied for all athletes . no exception.

The challenge for a Strength and Conditioning Specialist is to apply these principles to wheelchair athletes with their differing functionalities. In this article I hope to layout some principles and concepts wheelchair athletes must utilise when starting a program to maximize performance.

Assessment

As world-renowned therapist Paul Chek states, "we have to stop guessing, and start assessing." A proper assessment is needed to determine the physiological profile that will reveal the athlete's strengths and weaknesses. The assessment procedure should incorporate tests of muscular strength, power, endurance, sport specific flexibility, body composition, muscle function, balance, posture, coordination, agility, the aerobic and anaerobic energy systems.

It is important to assess, but also re-assess. This process helps improve the confidence of athletes, and give the trainer/physiologist the appropriate reference points to adjust the program. Without a baseline of testing one can never be sure of progress, failures, or even over-training.

Training Application

Following the physiological assessment, the needs of the athlete must be determined. A proper program should start in the off-season and continue throughout the season. The program should have structure and follow a general pathway that needs to be tailored specifically to each athlete. Most programs are loosely based on training concepts, but don't necessarily fit an athlete's needs. Premature development of a training program will prevent optimal performance and in some cases lead to injury.

Anatomical adaptation should be the initial strength phase of every program. For pubescent athletes this strength phase is critical for injury prevention. The general guidelines for this phase should incorporate a variety of exercises that include 2-3 sets of 15-20 repetitions.

The athlete should under no circumstances be progressed beyond this phase until the postural muscles have been developed. Proper training of the postural or deep muscles that support the skeleton will stimulate:

A.   Strengthening of the connective tissues

B.    Balance between muscle groups

C.    Contribution of assisting muscle groups

D.   Muscle endurance base

E.    Proper technique of movements

F.    Full range of motion

WHAT IS POSTURE?

a. The body's position during the entire range of any movement from start to finish.

b. The proper position from which the musculoskeletal systems function most effectively.

c. The static and dynamic orientation of the musculoskeletal system as dictated by previous motor learning or motor engrams. ie.Orientation of the body by reference to previous well-learned movement patterns.

(Modified from Chek, 2001)

As with most athletes, wheelchair athletes need a great deal of neuromuscular and core training to help with stability, posture, coordination, reflexes, and the transfer of power during movement. The goal of neuromuscular and core training is to stimulate the nervous and muscular systems to create a stable foundation to move from. The core, the center of gravity of the body located around the navel, should be this foundation. Due to the nature of a wheelchair athlete's movement patterns, special attention must be made to strengthening the posterior musculature. These upper back muscles ensure muscle balance between the anterior and posterior sides of the body. Proper muscle balance will help to maintain efficient movement and allow for maximum power production. This will also help in the prevention of shoulder impingement and capsular problems that may arise due to this type of muscle imbalance.

The following exercises keep the above principles in mind and are a good starting point to develop a wheelchair athlete's postural muscles, joint stability, increased muscle fibre recruitment, and dynamic strength.

The Performance Institute

Summary

Progression beyond an athlete's level of readiness will not allow for peak performance and may risk potential injury. An athlete should be trained based on their individual needs identified by an assessment. Similar to having a strong foundation for a well made home, an athlete must be developed first with non-moving postural strengthening exercises before dynamic strengthening movements are attempted. Anatomical adaptation must be completed properly before the conversion of muscle building, maximum strength, or power can occur.

As a starting point try these exercises to train the neuromuscular system, core, and thoracic musculature. Some of these exercises, however, may simply not be applicable due the athletes' capabilities. If you are unsure of any of the following exercises please contact a qualified trainer.

Steve Ramsbottom, B.H.K., C.S.C.S., P.F.L.C. owns and manages the Performance Institute in Burnaby at the 8-Rinks Facility. His resume includes working with several Olympic, Parolympic, and professional athletes including the men's and women's National Wheelchair Basketball teams, as well as several National Wheelchair Tennis and Rugby players.

For more information contact us by email or 604-291-9941.

Additional Exercises to Benefit Wheel Chair Athletes:

1.a Sissel sit - sit on Sissel pad and attempt to hold balance using the core muscles to support the body.

1b. Sissel sit w/ tap ­ while the athlete sits, gently tap the athlete for increased core challenge.

1c. Sissel sit w/ shoulder flexion/extension ­ while sitting try to raise and lower the arms while maintaining stability.

1d. Sissel sit w/ medicine ball toss ­ perform chest passes with a 2-6kg ball while maintaining stability.      

2. Cable or tubing twist ­ grabbing a bench with one hand, perform a single arm reverse fly while slowly rotating the trunk.

3. Bus driver ­ using a board or ball, rotate the object back and forth in various positions and planes while sitting on a bench.

4. Prone shrug w/ tubing or dumbbells ­ allow the shoulders to relax at the bottom of the movement and then shrug the shoulder blades back and together, not by shrugging the shoulders up towards the ears.

5. Chest press ­ lying on a Sissel pad perform a bench press movement keeping the abdominals tight.

6. Hi-rows w/ tubing ­ using 1 or 2 arms pull the tubing down to the trunk and squeeze the shoulder blades down and together.

7. Floor flatteners ­ a partner or bench will be needed to keep the knees bent and lower back flat on the floor. With elbows at 90 degrees, push the wrists and elbows down against the mat slowly slide the arms along the mat and above the head until the elbows are about to come off the floor. At this point, hold for a 5 count. Return to the starting position pushing down the entire movement