strength and conditioning workshop tony wilson bsc(hms) topics: strength training
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Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training Development, Body type, Strength, Power, Core Conditioning Aerobic, Anaerobic, Speed Considerations Junior Development Where to start and how to progress Intermediate Trainers - PowerPoint PPT PresentationTRANSCRIPT
Strength and Conditioning Workshop
Tony Wilson BSc(HMS)
Topics:
Strength TrainingDevelopment, Body type, Strength, Power, Core
ConditioningAerobic, Anaerobic, Speed Considerations
Junior DevelopmentWhere to start and how to progress
Intermediate TrainersHow much is enough? Safety and foundations
AdvancedBrief overview
Junior DevelopmentJunior DevelopmentCurrent ProblemsCurrent Problems
Training too advanced – not junior development Progressing too fast without mastering basics Not undertaking practices that will benefit athlete in the
long term As a result, athletic development is not complete by the
time the athlete has reached elite status
Junior DevelopmentJunior DevelopmentFutureFuture
Get back to basics Give the athlete continuum and benchmarks to achieve
before progressing Re-assess current athletes for development competencies Emphasise education, body awareness, stability,
proprioception etc before performance QAS: “athletic development, functional development,
technical development” STRENGTH, MOBILITY, STABILITY
Junior DevelopmentJunior Development What are we trying to achieve?What are we trying to achieve?
Strength: usable strength, correct strength, efficient strength, movement/not muscle
Mobility: complete range of motion, efficient and strong (posture) throughout, minimise/eliminate restrictions
Stability: joints and body maintain integrity throughout Full ROM and specific movement
Junior DevelopmentJunior DevelopmentWhere Do We Start?Where Do We Start?
Philosophy:Subject junior athletes to a continuum of strength
training exercises, where each stage is a precursor for the next, so that their athletic development is graduated and maximised
Start With Body Weight! Learn control and awareness.
Squat continuumPush continuumPull up continuum
Junior DevelopmentJunior DevelopmentProgressionProgression
Slow to Fast Bilateral to Unilateral Simple to Complex Unloaded to Loaded Stable to Unstable
Junior DevelopmentJunior DevelopmentSquat ContinuumSquat Continuum
MOVIE: Squat Continuum
Strength, Mobility, Stability
Technique: knees behind toes, back flat, knees/hips/ankles straight, knees in line with toes (front view)
Junior DevelopmentJunior DevelopmentSquat Continuum Con’tSquat Continuum Con’t
Back flat – may be bent at hips, but keep back ‘flat’Knees/hips/Ankles straight – maintain integrity of jointsKnees in line with toes (front view)Weight on heels/mid foot
Junior DevelopmentJunior DevelopmentSquat Continuum Con’tSquat Continuum Con’t
Progression:Swiss Ball (2 Leg) – 3x15 reps controlledBwt Squats – 3x15 reps controlledSwiss Ball 1 Leg – 3x10each controlledSplit Squat – 3x10each controlledSingle Leg Squat – 3x12each controlled
Now begin to follow the other progressions
Others – walking lunges, overhead squats, power cleans etc
Junior DevelopmentJunior DevelopmentPush Up ContinuumPush Up Continuum
Movie – push up continuum
Strength, Mobility, Stability
Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!)
Junior DevelopmentJunior DevelopmentPush Up Continuum Con’tPush Up Continuum Con’t
Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!)
Maintain integrity of joints – shoulder, core, elbows, knees
Junior DevelopmentJunior DevelopmentPush Up Continuum Con’tPush Up Continuum Con’t
Progression:Incline Push Ups: start with most vertical, achieve 3x10
reps; get more horizontalPush Ups: 3x15 reps controlled. You may insert a stage
on kneesMed Ball Push Ups: 3x15 reps controlled. May also
insert stage on kneesSwiss Ball Push Ups: 3x15 reps. May also insert a
stage with hands on bench
Others: Swiss ball and med ball, wobble board, different hand positions etc.
Junior DevelopmentJunior DevelopmentPull Up ContinuumPull Up Continuum
Movie – pull up continuum
Strength, mobility, stability
Technique: full extension, chest up, shoulder blades down and back, body straight (abs), maintain joint integrity esp shoulder
Junior DevelopmentJunior Development Pull Up Continuum Con’tPull Up Continuum Con’t
Technique: underhand (easier) or overhand, chest up, sholder blades down and back, control
Junior DevelopmentJunior Development Pull Up Continuum Con’tPull Up Continuum Con’t
Progression:Horiz Pull Ups: start with most vertical,
achieve 3x10 reps; get more horizontal. May also start with underhand and go to overhand
Chin Ups: underhand first – 3x8 reps, then go to overhand – 3x8 reps. Also use assisted as intermediate exercise
Core StrengthCore Strength
Integrated in all exercises with stability Start with basic floor exercises and follow same
progression rules Bridging to hold neutral (not tilt!) Start with small ROM and increase - both upper
and lower body movement Progress to weight bearing exercises asap Also don’t neglect dynamic exercises
Junior DevelopmentJunior DevelopmentAge ConsiderationsAge Considerations
Chronological Age Vs Training Age – always check for competency.
QAS LTAD Age Considerations:6-10 years Have fun! Positive experiences Hand eye skills, ball skills, balance Low volume and low intensity Agility, balance, coordination learned through
games – develop skills
Junior DevelopmentJunior DevelopmentAge ConsiderationsAge Considerations
10-14 years: long training (6-9mth)/short comp (2-3mth) Skill acquisition gradually declines Window for speed and agility devt Introduce strength
Intermediate AthletesIntermediate Athletes15-17 years15-17 years
Remember: chrono age Vs training age – check for competencies and don’t progress until all development benchmarks have been met.
Introduce strength training concentrating on technique, safety and progression. Still need to develop athlete for next phase. Do not progress weight by compromising technique
Intermediate AthletesIntermediate AthletesExercise SelectionExercise Selection
Not Sport Specific – Development Specific
Basic ‘Core’ Exercises
Pushing: Bench press or incline bench press and DB’s Shoulder press – bar and DB’s Medicine ball throws (eg chest pass), but for
technique rather than explosive
Intermediate AthletesIntermediate AthletesExercise Selection Con’tExercise Selection Con’t
Pulling: Seated row or bench row (1 arm?) Front Lat Pulldowns, close grip Lat Pulldowns Chin Ups, Horizontal Pull ups
Legs: Squat, split squat, lunges (and walking), single leg
squat, step ups Jumping exercises and plyos for technique more
than explosive
Intermediate AthletesIntermediate AthletesExercise Selection Con’tExercise Selection Con’t
Balance:Legs and pulling exercises should be equal,
and should outweigh pushing exercises by 3:2 in the session/week
Eg. Full Body Session3 legs3 pulling2 pushing
Intermediate AthletesIntermediate AthletesSets and Reps: the basicsSets and Reps: the basics
Hypertrophy: 10-15 reps, med-slow pace, volume is key
General Strength: 8-10 reps, med pace, volume and weight both key
Max Strength: 3-6 reps, med-fast, weight is key, low vol high
intensity
Power: 3-6 reps, explosive, speed is key, low vol high intensity
Intermediate AthletesIntermediate AthletesProgram ConstructionProgram Construction
Early on (15-16 yrs): Full Body workout, 3 days per week (one day
rest between each) Stick to Core exercises Work on general strength 3-4 sets of 8-12 reps Keep programs to 8 exercises absolute max Superset exercises that work different muscle
groups to maximise time
Intermediate AthletesIntermediate Athletes Program ConstructionProgram Construction
Later (16-17 years): Can move to cycles of max strength later in
year if competencies allow May begin to use split routines instead of
full body Can begin to add ancillary exercises
Example ProgramExample Program
Exercise Week 1 Week 2 Week 3 Week 4
Intermediate AthletesIntermediate AthletesBenchmarksBenchmarks
Where do we need to go?Optimum strength levels: Upper 3RM @ (1.3xBWT)Lower 3RM @ (2.0xBWT)Law of diminishing returns
By 17 years:Upper: 5RM @ BWTLower: 5RM @ 1.5xBWT (parallel squat)
Intermediate AthletesIntermediate AthletesCycling/PeriodisingCycling/Periodising
Change stimulus where possible Sets, reps, weight, exercises The more advanced the athlete, the greater
the more the stimulus has to be varied. Weekly changes Monthly changes
Intermediate AthletesIntermediate AthletesCycling/PeriodisingCycling/Periodising
Progression: Hypertrophy/General Strength – 6-8 weeks min. Max Strength – 8 weeks min. Power – 6 weeks min.
Each is a pre-cursor for the next
Time spent on each depends on stage of development and preparation time available
Advanced AthletesAdvanced Athletes Optimum Strength Levels Less time on general, more specific Continually changing stimulus Advanced training – contrast training etc Advanced lifting techniques and complex
exercises
ConditioningConditioningBasicsBasics
Aerobic Training: LSD Trains the peripheries rather than heart Fat burning potential – weight control Needed for solid foundation for further
development Usually no Oxygen Deficit
ConditioningConditioningBasicsBasics
Aerobic Power: Intervals – 2-4mins duration, HR<120bpm
recovery Improves heart ‘strength’ Ends in Oxygen Deficit If not competition specific, is also needed
for foundation
ConditioningConditioningBasicsBasics
Anaerobic – Lactic:2 needs: 1) Lactic acid production Max effort – 45-90 seconds intervals with maximum
recovery2) Lactate tolerance Max effort – 30-45 seconds followed by short rest and
repeated effort* This system only needs 6wks to fully develop – don’t overdo
it! Leads to decreased speed and injury
ConditioningConditioningBasicsBasics
Anaerobic Alactic (ie no lactate!): Sprint training – max effort 2-8 seconds,
full recovery Speed endurance – max effort 10-20
seconds, full recovery OR repeat max effort 3-6 seconds with 30-60s recovery
ConditioningConditioningAge-Related ConsiderationsAge-Related Considerations
QAS LTAD program:
6-10 years: Agility, balance, coordination with games Any aerobic training = non weight bearing
(development pathology/concerns) Low volume training FUN
ConditioningConditioningAge-Related ConsiderationsAge-Related Considerations
10-14 years: Speed and agility development Endurance opportunities Start to cycle training according to development levels. Keep it fun – continue to use games etc to develop these
components Concentrate mainly on Aerobic and Anaerobic Alactic mix
After this age we can start to adopt a more comprehensive approach to conditioning
ConditioningConditioningPeriodisationPeriodisation
Traditional:Intensity
Volume
Problems:
ConditioningConditioningPeriodisationPeriodisation
Contemporary (?):
Benefits: develop all parameters all year round, get better year after year, no ‘shock’ injuries from sudden exposure, adaptation weeks
ConditioningConditioningPeriodisationPeriodisation
Instead of developing one parameter in each phase, now shift focus, but still include everything (except AnLA)
Focus Progression:Aerobic – aerobic power – Anaerobic Alactic –
Anaerobic Lactic
Where does speed fit in?
ConditioningConditioningSpeedSpeed
Progression:Straight line – Change of direction – specific agility
(or general agility for juniors)
Develop different aspects seprately before coming together:
Acceleration Max Velocity Speed Endurance
ConditioningConditioningSpeedSpeed
Acceleration: body position - knee-hip-shoulder in straight line plant feet behind hips, push back toes up - use stretch reflex. Ankle joint acts as a spring elbows at 900, push elbows back – arm straightens slightly
BE AGGRESSIVE!!
ConditioningConditioningSpeedSpeed
Developing Acceleration: Distances: 5m – 30m Emphasis on technique and being aggressive No more that 12 reps total for the session (ie. 4x3) Rest: 2-3min in between reps, 3-5min in between sets.
Supra-Maximal training: Adding resistance Sled/Harness– Excellent for working on technique,
maintain technique, don’t decrease speed too much Hill Sprints – not so steep that the athlete loses body
position; not so long that we lose dynamic component
ConditioningConditioningSpeedSpeed
Max Velocity1) body straight, foot contact under hips, heal comes up to butt on
recovery, “step over the opposite knee”, eyes straight ahead2) knee comes up to almost parallel, arms at 90° in front, hands up to eye
level, arms extend slightly on the back swing, keep shoulders and hips square, don’t allow front foot to swing beyond knee
ConditioningConditioningSpeedSpeed
Developing Max Velocity: CNS can only act effectively (100%+) for 2-3 seconds Distances: a) 20m+20m b) Ins and Outs (20m+20m+20m)
a) 20m acceleration and then hold top speed for 20mb) 20m acceleration, 20m 95%, 20m 100%
No more that 9 reps total for the session (ie. 3x3) Key is to increase stride frequency rather than stride length Rest: 2-3min in between reps, 3-5min in between sets