periodization for strength, sa&q
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PERIODIZATION FOR STRENGTH, SPEED, AGILITY & QUICKNESS
Eski Ripoll
Periodization for Strength Training
Anatomical Adaptation
Maximal Strength
Hypertrophy
Muscular Endurance Power Power Endurance
Maintenance
Anatomical Adaptation
Goal: General strength Muscular endurance Rehabilitation Proprioception Muscle balance Strengthening of injury prone muscles Stability Mobility
SAQ Running mechanics Coordination of gait Sub-maximal sprints (100m-120m) Deceleration Foot placement Landing
Anatomical Adaptation
Low intensity / low to moderate volume Methods:
Simple sets Circuit training
30 to 50% RM 2-3 sets x 10 to 25 reps 1 to 3 min RI
Hypertrophy
Moderate intensity / high volume 65 to 80% of RM 4 to 6 sets x 6 to 12 RM 30s to 2 min RI 2 to 3 exercise per muscle group
Hypertrophy
Methods: Split routine Assisted repetitions Resisted repetitions Super setting Compound setting Pre-exhaustion Flush sets Drop sets
Maximal Strength
Goal: Maximal strength High intensity / low volume
SAQ Short & long sprints Resisted or assisted drills Multiple response; high impulse Reaction drills; randomized Acceleration running (30-50m) Standing starts Change of pace runs (change every 10-30m)
Maximal Strength
Methods: Maximum load method
85 to 100% RM 3-5 exercises 1-6 reps x 3-10 sets 3-6 min RI 2-3 x per week Pyramid, vertical, horizontal
Maximal Strength
Eccentric method 110-160% RM 3-5 exercises 1-4 reps x 4-6 sets 3-6 min RI 1 x per week Slow speed
Maximal Strength
Maxex (Complex) training 40-80% RM 3-6 exercises 6-8 reps x 1-3 sets 2-4 min RI Variations:
Slow eccentric to plyo Fast eccentric to plyo MxS to plyo
Power
Goals: Power High intensity / low volume
SAQ Resisted or assisted drills Multiple response; high impulse Reaction drills; randomized Speed bounding (20-40m) All-out short sprints (30m-80m) Acceleration running (30-50m) Standing starts Change of pace runs (change every 10-30m)
Power
Methods: Isotonic method
30-50% cyclic / 50-80% acyclic 2-4 exercises 4-10 reps x 3-6 sets 2-6 min RI Dynamic/fast speed 2-3 x per week
Power
Plyometrics 2-5 exercises 10-20 reps x 3-5 sets 2-3 min RI Explosive 2-4 x per week
Power
Maxex (Complex) training 40-80% RM 3-6 exercises 6-8 reps x 1-3 sets 2-4 min RI Variations:
Slow eccentric to plyo Fast eccentric to plyo MxS to plyo
Power Endurance
Low intensity / Moderate volume 50 to 70% of RM 2-3 exercises 15-30 reps x 2-4 sets 5-7 min RI Very dynamic 2-3 x per week
Muscular Endurance
30 to 60% of RM 3-6 exercises 30s to 2min x 2-4 sets 1-3 min RI Medium to fast speed 2-3 x per week
Program Design Variables
Training methods and modes Isometric force development Concentric & eccentric force development Dynamic constant resistance (ex. Free weights) Dynamic variable resistance (ex. Machine with
cams) Dynamic progressive resistance (ex. Tubings,
springs) Isokinetic resistance: machines producing a
constant angular velocity Plyometric training Complex Training
EXERCISE SELECTION
Movement-Specific Resistance Exercises
Blocking Power snatches and power cleans
Jumping Squats, lunges, step-ups, straight- and bent-knee calf raises, power snatches, power cleans, push jerks
Sprinting Lunges, step-ups
Racquet serving and overhead throwing
Standing internal/external rotation with the humerus abducted
Volleyball Dynamic and isometric front shoulder raises and alternating lateral shoulder raises, supine flys, push press
Program Design Variables
Program Design Variables
Load assignment Resistive overload
Gravitational Inclination External
Spatial overload Range Saggital, transverse, frontal
Program Design Variables
Training volume Sets, reps, or duration
Rest periods Training frequency
Program Design Variables
Complexity Simple to compound
movements Isolated to multi-joint Single planar to multi-planar
movements
Program Design Variables
Temporal Overload Operating rate
single response to multiple response Impulse
Strength Training Progression
Reps -> load -> frequency
Stable -> unstable
Isometric -> concentric -> eccentric
Controlled -> ballistic
Isolated -> compound
Single plane -> multi-plane
Speed, Agility & Quickness Considerationsns
Skill Acquisition and Motor ControlSkill Acquisition and Motor Control
CNS is a self learning and self programming system to develop skill
Skill is to perform an activity without apparent difficulty with little or no error
Skilled movement comprises the most effective form of physical interaction that a person can undertake with the environment
P
P
P
P
P
- erception
- recision
- erpetual practice
- eak performance
- rogressionCharman
Speed, Agility & Quickness Considerations
LEARNING A NEW SKILL
PERCEPTION
Conscious perception and analysis of skill performance and planning
LEARNING A NEW SKILL
Speed, Agility & Quickness Considerations
LEARNING A NEW SKILL
PRECISION
Conscious analysis of the causes of error and formulation of strategies of correction
Speed, Agility & Quickness Considerations
LEARNING A NEW SKILL
PERPETUAL PERCEPTION
Developing the correct synaptic linkages to develop motor engram
Speed, Agility & Quickness Considerations
LEARNING A NEW SKILL
PEAK PERFORMANCE
Performance at a near maximal with minimum percentage of error
Speed, Agility & Quickness Considerations
LEARNING A NEW SKILL
PROGRESSION
Well organized and logical sequence of progression
Speed, Agility & Quickness Considerations
HOW MUCH PRACTICE IS NEEDED?
Tens of repetitions:
Kottke 1980
Create a conscious testing and awareness of the skill but little motor memory retention
Speed, Agility & Quickness Considerations
HOW MUCH PRACTICE IS NEEDED?
Hundreds of repetitions:
Kottke 1980
Create a fragile motor engram that fades quickly
Speed, Agility & Quickness Considerations
HOW MUCH PRACTICE IS NEEDED?
Tens of thousands of repetitions:
Kottke 1980
Create a fair engram wherein speed and force can increase
Speed, Agility & Quickness Considerations
HOW MUCH PRACTICE IS NEEDED?
One hundred thousand of repetitions:
Kottke 1980
Create a reasonably capable motor engram with significant increased levels of
sustained skill competence
Speed, Agility & Quickness Considerations
HOW MUCH PRACTICE IS NEEDED?
Millions of repetitions:
Kottke 1980
Create a near perfect motor engram of skill performance“Without thought”
Eg. Learning to walk (3M steps) baseball throwing (1.6M throws)
Speed, Agility & Quickness Considerations
Considerations in Plyometrics 12 to 18 weeks basic plyometric training 8 weeks to learn plyometrics
kinesthetically (off-season).landing mechanics -> jumping mechanics
Single response -> multiple responseResistive & spatial
Plyometric Training Program
• Chu, Donald. Jumping Into Plyometrics, 2nd ed. Human Kinetics, 1998.
FOOT CONTACTS BY SEASON (1)FOOT CONTACTS BY SEASON (1)
LEVELLEVEL BeginnerBeginner IntermediateIntermediate AdvancedAdvanced IntensityIntensity
Off-seasonOff-season 60-10060-100 100-150100-150 120-200120-200 Low-Low-ModMod
Pre-seasonPre-season 100-250100-250 150-300150-300 150-450150-450 Mod-Mod-HighHigh
In-seasonIn-season Depends on sportDepends on sport ModeratModeratee
ChampionshChampionship seasonip season Recovery onlyRecovery only Mod-Mod-
HighHigh
TRAINING PRINCIPLES - Linear Speed & Acceleration Should be done at the beginning Athletes or clients should be fresh Volume is low but intensity high Quality over quantity Functional training & plyometrics &
important Bounding is very important Training method must be changed
regularly Whole -> part -> whole method of motor
learning
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