thanks to our sponsors - plae perform...microcycle round 17 personal best > 85% 75 - 85% < 75%...
TRANSCRIPT
2018 Season
T H A N K S T O O U R S P O N S O R S
Please use the hashtag
# S Y D N E Y L A B 2 0 1 8 fo r a l l
soc ia l media posts .
PL AE
Web: p laeper form.com | p lae .g loba l
Twi t te r : @plae_us
Instagram: @plae_us
Facebook : PL AE USA
Coach McKeefer y
Web: Ron.McKeefer y.com
Twi t te r : @rmckeefer y
Instagram: @rmckeefer y
Facebook : rmckeefer y
social media
8:30-9:00am
Regis t ra t ion
9:00-9:30am
Welcome, Announcements , and Ice Breaker
9:30-10:20am
Dav id Boy le - ASCA (Lecture) “What ’s your
Coach ing Ph i losophy, i s i t Work ing?”
10:30-11:20am
Gar y Schof ie ld - Greater At lanta Chr is t ian
School (Lecture) : “Un i f ied Not Un i form:
Program Des ign For The H igh School
Ath le te”
11:30-12:20pm
Nathan Parnham Paramat ta Ee ls (Pract ica l )
“Pract ica l App l icat ion of On F ie ld
Cond i t ion ing Dr i l l s ”
12:20-1:00pm
Workshop D iscuss ion
1:00-2:30pm
Lunch + Vendor Demonst ra t ions + Speaker
Roundtab le D iscuss ion
2:30-3:20pm
Mark K i lga l lon - Sydney Swans (Lecture)
“Bu i ld ing The Whee ls”
3:30-4:20pm
Cato Ruther ford - Head Coach L i f t
Per formance Cent re (Pract ica l ) “Transfer :
From the Weight Room To The F ie ld”
4:30-5:20pm
Ted Rath - Los Ange les Rams (Lecture)
“Deve lop ing A Championsh ip Cu l tu re w i th
Techno logy and Spor ts Sc ience”
5:20-5:30pm
Clos ing Remarks and CEUs
schedule
D AV I D B O Y L EHigh Per formance Consu l tant
Board Member ASCA
“What ’s your Coach ing Ph i losophy, i s
i t Work ing?”
Instagram: @dav idwayneboy le13
LECTURE
"What's your
Coaching
Philosophy, is
it Working?"
David Boyle MBA (Sports
Management) SCU, Level 3 Master
Coach, ASCA
Lecturer Sports Coaching, Strength &
Conditioning
Australian College Physical Education
(ACPE)
Thought Provoking Outcomes
Reflect and Examine
•Coaching Philosophy
•What’s Changed
•Leadership Styles
•Motivation Strategies
Include these into the way you
Coach
Program
Measure
Monitor Your
Athletes’ in the Physical, Mental and Emotional State with an Individual Focus .
Reinforce and
Evaluate
Coaching Philosophy
Do You have One?
If you wrote it, what would
it say about you?
Your Principles, Values,
Beliefs?
• What’s Changed? Big Business $$$$$Technology
Social Media
Sports Science, Research
How we Coach!!!! (Absolutely)
Information (All Measurable)
Social Media
• Movies
• Superbowl,
commercials, ½
enertainment
• College sponsorships
Individualised
Organisation
Philosophy
Leadership Style
Athlete's/
Players
Staff
• Culture
• Resources
• Principles
• Values
• Traits
• Adaptable
• Qualities
• Know your Sport
• Ask the right Questions
• Science or Art
• Qualifications
• Experience
Influences
Remember the Titans
“Conflict”, Culture Change, ATHLETE
CENTRED
https://www.youtube.com/watch?v=S02D9QzDe4s
• A Team Coach Boone Speaks out, shows Courage, Leadership, Honesty, Knowledge, TEAM FIRST
• What makes a Team Strong , Athlete centred coaching (Player Driven) Honesty, Truth, Respect, Aggression, Anger, Passion, Acknowledgement, TEAM FIRST
• What makes a cohesive Team Captain –Leadership, Belief, Listen, Action, TEAM FIRST
• What makes a team, besides the above qualities, Cohesion, Friendship, Humour, ‘Soul Power’, Strength, Trust, TEAM FIRST
How We Looking?
Be A Leader
Not A Boss!
Organisation Board (Structure Culture)
Commercial
Physical Performance
Manager
Medical Doctor
Physiotherapist
Strength
Conditioning
Rehabilitation
Sports Scientist
PlayersWelfare Manager
CEO
Football Manager
Head Coach (Leadership, Philosophy)
Assistant Coaches
KEY
Organisation
High Performance
Commercial
Media Manager Marketing
Merchandise
CFO
Sponsors/ Membership Drive
4 E’s of Marketing
Engagement
Emotion
Experience
Entertainment
Head Coach Additional
Pressures – not just
coaching
Physical Performance
Manager
Medical Doctor
Physiotherapist
Strength
Conditioning
Rehabilitation
Sports Scientist
Players
Welfare Manager
Football Manager
Head Coach (Leadership, Philosophy)
Assistant Coaches
HIGH PERFORMANCE TEAM
Head Coaches Style
• Does it Change
• Can we Adapt
• Do we keep our jobs
• Separate roles or do you
have several?
Athlete Centred Coaching
Tell me & I will forget.
1
Show me & I might remember.
2
Involve me & I will understand.
3
What do you Think ?
Functional Movement Screen
Symmetry
Technique
Movement
Pattern
Skill
Acquisition
Functional Movement Screen
• Every Session
• Every Lift
• Every Tackle
• Every Play
• Act, Team First
Sports Science
Daily Wellness
• Serial
Complainers
• Silent non-
Complainers
Athlete Centred, don’t just
monitor, Act!!!!
Weekly Screening Report
Weekly
Screenings
• Flexibility
• Mobility
• Power
• Symmetry
• CNS
• Groin
Strength
Great looking Report, take
action as well!
GPS Game Report
Body Load
• Metres per Min
• 10 minute
Intervals
Accels/Decels
(Groin Load)
High Speed
running
>5m/s
Total
Distances
10 minute
intervals
Individual
player game
summary
GPS Session Report
Training
session
summary
Intensity
Target =
1.25 times
game body
loads
Microcycle Round 17 Personal Best > 85% 75 - 85% < 75% Alternate Lift
1RM Lift
Bench Press Chin Clean Deadlift Military Press Prone Pull Snatch Squat
BR
Akauola, Sitaleki 155 160 105 240 54 120 85 220
Cartwright, Bryce 135 157 105 210 110 180 Shoulder
Fisher-Harris, James 130 138 110 220 100 105 75 200
Grevsmuhl, Chris 170 166 140 220 90 140 90 180 Groins
Harawira-Naera, Corey 130 147 125 240 65 120 85 190
May, Tyrone 110 123 80 90 Knee
Merrin, Trent 160 120 100 200 90 85 75 230
Peachey, Tyrone 140 138 133 230 90 120 80 200
Yeo, Isaah 135 155 105 210 110 170 Shoulder
FR
Campbell-Gillard, Reagan 130 135 125 245 105 95 170 Shoulder
Kikau, Viliame 170 135 130 230 100 115 95 190
Latimore, Jeremy 145 110 200 73 125 170
Latu, Leilani 140 160 125 225 100 115 90 220
Leota, Moses 140 147 100 220 105 110 80 230
Matagi, Suaia 140 140 110 230 100 125 95 220
McKendry, Sam 140 160 130 260 100 110 95 220
Saunders, Andy 165 165 100 190 100 130 90 165
HH
Cleary, Nathan 105 120 100 190 70 90 75 150
Dockar-Clay, Zach 155 135 115 215 95 110 90 200
Katoa, Sione 146 100 240 73 110 75 200 Wrist
Martin, Te Maire Shoulder
Soward, Jamie 110 75 125 80 105 45 125
Wallace, Peter 130 125 90 150 80 85 70 85
OB
Blake, Waqa 135 124 110 200 95 100 90 170
Edwards, Dylan 135 145 115 230 85 110 85 200
Hardaker, Zak 97 70 130 A/C
Heffernan, Andrew 110 140 108 98 85 100 80 150
Hiku, Peta ACL
Jennings, George 155 145 115 215 90 120 80 190
Mansour, Josh SOO
Moylan, Matthew SOO
Smith, Will 150 140 115 240 105 115 85 200
Watene-Zelezniak, Dallin 125 145 110 181 40 110 80 167 Wrist
Whare, Dean 165 135 90 110 Knee
Weekly Strength Report
Test
Every
Week,
every
Lift.
Have
Intent
with
Every
Lift
Do You
go into
a
Tackle
with
NO
intent?
https://www.elitefts.com/news/bryan-mann-talks-velocity-based-
training/
Overall, the traits developed utilizing VBT concentrically with average
velocity can be categorized as:
•Absolute Strength
•Accelerative Strength
•Strength-Speed
•Speed-Strength, and
•Starting Strength
Velocity Based Training
o Effective coaches are good educators
o Teach independence and creativity in
players
o Have a desire to learn to share
information with others
YOU, the Coach – Role Model
o Coaches must be consistent in following
the same rules as they expect in the
athletes.
o Athletes will look to coach as a source of
o Inspiration
o Support
o Values
o Enthusiasm is Contagious
Even before we open our mouths, our non verbal cues account for the bulk of our communications.
• Words account for 7% of the message,
• Tone of voice accounts for 38% and the
• Body language accounts for 55%
(Mehrabian , cited in Manns, 2007
Motivation
Easy available
Effective Coaching
Tools
Coaching
Challenges create
improvement,
‘Find A Way’
Coaching - Science or Art?
Science provides the technical knowledgeessential for analysing human performance.Researching new methods, techniques ortechnology.
Working with this information, individuals &teams & then helping them achieve theirpotential is the art.
3. My coaching philosophy is athlete based needs analysis to endeavour to
individualise in order to prioritise to allow the player
to optimise performance on game day, if the team is successful then by
extension I am as well, as Bryan Mann so brilliantly puts it, "the best ability is
availability"
My WHY is to work with people to be the best they can be each and every
day and go that extra step to be extraordinary on the sporting field.
I think that when I started coaching it would have been 90% science and
10% art but over the years this has probably gone the complete opposite,
the science is a fall back when things do not go as well as they should but
the day to day coaching is the art, experiences are a great teacher, but
each new job brings its challenges and you have to re-assess what you need
to do so a return to science is a key to frame how you wish to express your
art with the new group.
Tips From The Top1. How important is Science or Art in coaching in your
opinion?
2. Why Do You Coach?
3. What is your Coaching Philosophy (if you wrote it, what would it say about you)?
o Takes responsibility for team failure
o Gives direction during practice
o Devises strategies
YOU, Leader
o Good leaders know when to
follow
o Respect decisions of others
o Assistant coach
o Captain
o Athletes
o Allow for athletes to learn
self sufficiency
Follower
Developing an Athletic Performance
Program with Limited Technology and
Budget for S and C Model
“Practical Model”• Needs Analysis for Sport
• Head Coach Philosophy
• Resources Available, Staff, Equipment, Facilities
TOOLS (Samples)
• Know how to use Excel (or have someone that
does), develop, record and monitor program
• Apply S and C principles
• Player/Athlete Questionnaire
• Periodisation Progressions 4 week sample
template
• MAS Progressions
• Anaerobic Threshold Progressions
• Strength Programming
Strength
Power
Speed Strength
Strength
Hypertrophy
Strength Speed
Control/StabilityRehabilitation
FunctionalStrength
Speed
Acceleration
Max velocity
Speed Endurance
Agility
Reaction
Quickness
Endurance
ATP-PC Power
ATP - PC Capacity
Anaerobic Power
Anaerobic Capacity
Aerobic Power
Aerobic Capacity
Flexibility
Static
Dynamic
Ballistic
Neural
Massage
LTAD Trainable Physical Qualities
Training Principles
• Progressive Overload - a continual and gradual increase in training workload
• Specificity - adaptations will occur that are specific to the training
• Variety - the need to have variety in the program to avoid boredom
• Individualisation - tailoring the training to suit the individual athlete
• Recovery / adaptation - training + rest = the training effect
• Reversibility - if you don’t use it you will lose it
Ask The Right Questions
Know Your Athletes
Know Your Sport
Needs Analysis – Plan
Sample Pre-Season Meso-cycle Model
MAS Test, 5 – 6+ minutes time trial e.g 1200 metres
Done in 5 mins or 300 seconds MAS = D/T 1200/300 = 4
m/s
ANT Test 30secs = d/t,
e.g 210/30 = 7m/s
Concentric Maximal MAS rectangular grids, with the long side at 100% MAS and the short side at 70%
MAS for each running group.
Each side takes 15 seconds to complete, with the full rectangle taking 1 minute.
The distances are Group 1 = 70m:50m, group 2 = 65m:45m, group 3 = 60m:42m.
Each group runs in their own “channel” and all athletes hit the same corner at the same time, every
15 seconds
< ---------------------------------- Group 1 = 70 m ----------------------------------------------- -------------->
< ---------------------------------- Group 2 = 65 m -------------------------------------------- >
< ---------------------------------- Group 3 = 60 m ---------------------------- >
Maximal Aerobic Speed (MAS) VO2 Grids (HIIT)
4 m/s
4.33 m/s
4.67 m/s
4 Laps
2 min
rest
4 Laps
Distance
1.92 km
Total
time 10
mins
50m
45m
42m
Week 1 (Sub
max) @ 70%
1. 210 mts = 147
2. 200 mts = 140
3. 190 mts = 133
Group 3
Group 1
Start
Anaerobic Threshold (AnT) 30 sec time
trial e.g distance 210mts / 30 = 7m/s
Work / Rest Ratio 1:2
Time 30 secs
Reps 6
Total Time 9 minutes
Distance 882 mts
Group 2
Start
1 RM Strength to Repetition Conversion Chart Baechle TR, Earle RW, Wathen D (2000).
Essentials of Strength Training and Conditioning
Every lift converts to
1RM Regardless of reps
Variation options
relative to Bench,
Squat and Chins ,
alternative lift for
injured players
Strength Program, Monitor, CNS, Motivation, Mood, Success
Supplementry lift, and
focus, PAP, functional
mobility, strength,
variation etc
Type in 1RM’s individualisation,
motivation, program monitoring,
Optional, Motivation
Thank
Acknowledgements
• PLAE Global Ron
McKeefey
• Australian Strength
Condition Association
• Australian College
Physical Education
• ASCA Board and Staff
• Mentor’s (Too many to
name)
• Current and Past
Athletes’
• Family
Most of all, You
for Attending
G A R Y S C H O F I E L DJr. ATC , CSCS*D D i rector o f
St rength & Cond i t ion ing
“Un i f ied Not Un i form: Program Des ign
For The H igh School Ath le te”
LECTURE
Twi t te r : @CoachSchof ie ld
UNIFIED NOT UNIFORM: A STRENGTH PROGRAM DESIGN WORKSHOP
Gary Schofield, Jr. ATC, CSCS, *D Director of Athletic Development
Physical Education Community Chair Greater Atlanta Christian School
Co-Founder, NHSSCA
BIG THANKS!
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
• Periodization - systematic planning of athletic training• Macrocycle - refers to the overall training period.
Off-season, Pre-Season, In-Season, Post-Season and Transitional Phases.
• Mesocycle - defined as the number of weeks (2-6) the program emphasizes the same type of physical adaptations. (Hypertrophy, Strength, Power, etc)
• Microcycle - the basic unit of a training program (2-4 training days ~ 1 week). Looking to establish and balance fundamental movements. (BIG 8)
THEPROCESSPERIODIZATION IS JUST AN ORGANIZING PROCESS
UNIFIED NOT UNIFORM
QUESTION #1 WHAT
TO DEVELOP?
THEGOALS
Size Strength Power Speed
VARIABLETRAINING GOAL
HYPERTROPHY STRENGTH POWER
LOAD (%1RM) 55-75 75-90 30-70
VELOCITY N/A 0.3-0.5 (avg)0.8-1.3 STD (avg) 1.35+ OLY (peak)
REPS/SET 8-15 4-8 1-4
# SETS 2-5 2-6 2-8
RI (MIN) 2-3 3-5 4-6
ATHLETIC DEVELOPMENT CONTINUUM
UNIFIED NOT UNIFORM
THEMETHODSTHREE GROUPS OF PERIODIZATION METHODS
• Sequential - The sequential method uses specific time intervals to develop only one training goal at a time.
• Concurrent - The concurrent method develops all abilities in a given time period, mostly one microcycle (week).
• Conjugate - The conjugate method is used to develop (emphasize) one ability while maintaining all others with minimal volume.
UNIFIED NOT UNIFORM
* this does NOT mean we follow Westside template
Keep a thread of everything
in your program… - Al Vermeil
UNIFIED NOT UNIFORM
MESOCYCLESBUILDING BLOCKS OF DEVELOPMENT
HYPERTROPHY (STR-PWR)
STRENGTH (PWR-HYP)
POWER (STR-HYP)
SPEED (STR-HYP)
UNIFIED NOT UNIFORM
RESISTED COMPLEX STD - APRE4
VBT OLY - >1.35 PEAK +5 REPS - RES. PLYO
ACCELERATED CONTRAST (FCM) SQUAT & BENCH ONLY
LOADED: 3 X 3 (80-85%) PLYO: JUMP OR THROW X 5 RESISTED PLYO X 5 ASSISTED PLYO X 5
OFF-SEASONPOWER I
STRENGTH-SPEED
VOLUME ACCLIMATION
VOLUME TO STRENGTH
STRENGTH TO POWER I & II
POWER II SPEED-
STRENGTH
IN-SEASON (EARLY)
IN-SEASON (MID I & II)
IN-SEASON (POST)
IN-SEASON
PRE-SEASON
LINEAR (HOLD ON)
WK1- 2 x 8-12 WK2- 3 x 8-12 WK3- 4 x 8-12 WK4- 5 x 8-12
UNDULATING (MOST)
WK1- 4 x 8-12 WK2- 4 x 4- 8 WK3- 4 x 6-10 WK4- 4 X 2-6
APRE - 10/8 OR 8/6*SELF AUTOREGULATION
* - TRIPHASIC BLOCK 4
IN-SEASON AUTOREGAPRE6 (as base) RELOAD (sets 1-3) RETAIN (sets 1-4)
GAIN (sets 1-5)
OPTIONS 3-DAY/1-PREP (V) 2-DAY/2-PREP (V) 4-DAY/ VOL (SV)
Use Relative Intensity with 3-9% drop
(capped RM- No ME)
*GVT - SINGLE SPORT
TRANS.GLUTE SHLD CORE FLOW
END SEASON
1-2 WKS
TRAINING PLAN PERIODIZATION PROTOCOLS
UNIFIED NOT UNIFORM
SET
1
2
3
4
5
SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5
+10 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS 12 REPS 10 REPS 8 REPS
+5 5 REPS 3 REPS 1 REPS 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS 11 REPS 9 REPS 7 REPSSAME 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS
- 5 3 REPS 1 REPS N/A 5 REPS 3 REPS 1 REP 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS
- 10 2 REPS N/A N/A 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS
SETS 1-2 ARE PREP SETS DESIGNED TO SLOWLY ENGAGE THE ATHLETE AND ALLOW PROPER FORM AND PATTERNING
SET 3 IS AN OPTIMAL EFFORT SET LIMITED TO PRESCRIBED REP NUMBER (UP TO 2 BONUS REPS)
SET 4 IS DICTATED BY YOUR PERFORMANCE IN SET 3 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)
SET 5 IS DICTATED BY YOUR PERFORMANCE IN SET 4 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)
RM
A
DJ
US
T
DROP 2 REPS @ 100%DROP 2 REPS @ 100%DROP 2 REPS @ 100%DROP 2 REPS @ 100%
WORK SET TABLE
APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)
2 - 6 @100% 4 -- 8 @100% 6 - 10 @100% 8 - 12 @100%
DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100%
2 REPS @ 50% 3 REPS @ 50% 4 REPS @ 50% 5 REPS @ 50%
2 REPS @ 76% 3 REPS @ 76% 4 REPS @ 76% 5 REPS @ 76%
SPARTAN VOLUME BY REP - APRE GUIDELINES
APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)
RP
E
too heavymax effort
heavymoderatetoo light
54
**3**21
COULD NOT FINISHNO REPS LEFT IN THE TANK
1 REP LEFT IN THE TANK2 REPS LEFT IN THE TANK
MULTIPLE REPS LEFT IN TANK
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
TRIPHASICBLOCK 4 MODIFIED TRI-PHASIC PROTOCOL
QUESTION #2 WHO
TO DEVELOP?
BLOCK RUBRIC
• no “science” - this is what I have observed (18yrs) • Data does not drive Coaching; its just part of process • Sport & Position generalizations • Athlete PART of the process (when appropriate) • ALL my templates are available if you want them
UNIFIED NOT UNIFORM
BLOCK RUBRIC
• BLOCK 1: HYPERTROPHY EMPHASIS • BLOCK 2: STRENGTH EMPHASIS • BLOCK 3: BALANCED (HYP/STR/PWR) • BLOCK 4: RFD EMPHASIS
*Note: These are just GUIDELINES. Data does not drive coaching - it just allows for more informed decisions!
UNIFIED NOT UNIFORM
DOSAGE HOW MUCH SHOULD
WE GIVE & WHEN SHOULD WE GIVE
IT?
UNIFIED NOT UNIFORM
RESISTED COMPLEX STD - APRE4
VBT OLY - >1.35 PEAK +5 REPS - RES. PLYO
ACCELERATED CONTRAST (FCM) SQUAT & BENCH ONLY
LOADED: 3 X 3 (80-85%) PLYO: JUMP OR THROW X 5 RESISTED PLYO X 5 ASSISTED PLYO X 5
OFF-SEASONPOWER I
STRENGTH-SPEED
VOLUME ACCLIMATION
VOLUME TO STRENGTH
STRENGTH TO POWER I & II
POWER II SPEED-
STRENGTH
IN-SEASON (EARLY)
IN-SEASON (MID I & II)
IN-SEASON (POST)
IN-SEASON
PRE-SEASON
LINEAR (HOLD ON)
WK1- 2 x 8-12 WK2- 3 x 8-12 WK3- 4 x 8-12 WK4- 5 x 8-12
UNDULATING (MOST)
WK1- 4 x 8-12 WK2- 4 x 4- 8 WK3- 4 x 6-10 WK4- 4 X 2-6
APRE - 10/8 OR 8/6*SELF AUTOREGULATION
* - TRIPHASIC BLOCK 4
IN-SEASON AUTOREGAPRE6 (as base) RELOAD (sets 1-3) RETAIN (sets 1-4)
GAIN (sets 1-5)
OPTIONS 3-DAY/1-PREP (V) 2-DAY/2-PREP (V) 4-DAY/ VOL (SV)
Use Relative Intensity with 3-9% drop
(capped RM- No ME)
*GVT - SINGLE SPORT
TRANS.GLUTE SHLD CORE FLOW
END SEASON
1-2 WKS
TRAINING PLAN PERIODIZATION PROTOCOLS
UNIFIED NOT UNIFORM
BLOCKS 1-4 BLOCKS 2-4
BLOCKS 3-4 BLOCK 4
VARSITY ONLY
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
WHAT IS LTAD? Every coach, athlete, and environment is unique. It would be arrogant to tell you what must be done. We create too many names and special tags for what we do. LTAD is just good coaching. Period. You meet the athlete where they are, whether they are 5, 25 or 55. What do they need to develop into the best version of themselves they were created to be. Movement, Strength, Speed, Fitness are all scaffolded based upon what each athlete can handle AT THAT MOMENT. Nothing is done to get scholarships, wins, or numbers. It is what Fred Eaves calls a "slow roast". We don't do anything to make a 10 year old "better" that would cause them to not reach what they were capable of when they turn 18. That is just simply good coaching.
Want a good LTAD model? BECOME A BETTER COACH!
PROGRESSION AND
VARIATION
STEP ONE
LOWER BODY PUSH EXERCISE: SQUAT SQUAT DEVELOPMENT PROGRAM
Movement Pre Req: 1. Wall Squat 2. Mini Band OH Squat 3. Deep Squat (modified FMS)
PASS FAIL
When athlete establishes movement
proficiency with Renegade SQ,
progress to USB Bear Hug SQ
STEP TWO
SQUAT DEVELOPMENT PROGRAM • BELT SQUAT • FRONT BOX SQUAT • SAFETY BAR BOX SQUAT
BELT SQUAT
SQUAT ALTERNATE PROGRAM • RENEGADE SQUAT • USB BEAR HUG SQUAT • KB GOBLET SQUAT
MOBILITY WORK: • Ankle Mobs
STATIC STABILITY: • S Rockback & LiftB • Wall Squat & Lift
DYNAMIC STABILITY: • RNT Squat Variations
SAFETY BAR BOX SQUAT
FRONT BOX SQUAT
STEP THREE
STEP FOUR
STEP FIVE
RENEGADE SQUAT
KB GOBLET SQUAT
USB BEAR HUG SQUAT
STEP THREE ALT.
STEP FOUR ALT.
STEP FIVE ALT.
SQUAT CUES: Heels Down, Packed Neck, Knees Out, Engage Core When athletes establish movement proficiency, progress exercise
GOALS: 2.00 - 2.50xBW 1.50 - 2.00xBW Front Box Squat
Evaluation
FAIL PASS
GOALS: 1.75-2.25 x BW 1.50-2.00 x BW
GOALS: 1.25 - 1.75xBW 0.75 - 1.25xBW Front Box Squat
Evaluation
FAIL PASS
stay x 4wks stay x 4wks
CAP Reached = VBT initiated
When athlete establishes movement
proficiency with USB Bear Hug SQ
progress to KB Goblet SQ
When athlete establishes movement
proficiency with KB Goblet SQ progress to
Belt Squat EVAL
PASS FAIL
stay x 4wks
IF PASS, MOVE ATHLETE INTO SQUAT DEVELOPMENT PROGRAM
movement efficiency e
xercise superset
UNIFIED NOT UNIFORM
THEVARIATIONVARIATIONS ALLOW FOR PURPOSEFUL SELECTION
Volume Acclimation
Volume To Strength
Strength To Power
Strength Speed
Speed Strength
HYPERTROPHY STRENGTH POWER
UNIFIED NOT UNIFORM
QUESTION #3 WHEN
TO DEVELOP?
Time of Yearstrength block 1 O
strength block 2 O
strength block 3 O
strength block 4 O
agility T T
speed T SPRINT T
esd blockconditioning focus
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS
education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6
Time of Yearstrength block 1strength block 2strength block 3strength block 4
agility T T
speed T T
esd blockconditioning focus
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS
education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5
Time of Yearstrength block 1 TRANS
strength block 2 TRANS
strength block 3 TRANS
strength block 4agility T
speed T
esd blockconditioning focus
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS
performance test G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8
Y Y Y
W-S
EM
SP
RIN
G B
RE
AK
FIN
AL
S W
EE
K
V2S*
S2P2*
S2P2*
V2S*
S2P2*
S2P2*
N/A
S2P1*
S2P1*
VA*
N/A
SPORT-SPECIFIC DEVELOPMENT
SPORT-SPECIFIC DEVELOPMENT
O Y Y
N/A
T
T
VA
PH-III
PH-III
PH-IV
PH-IV
N/AGPP
AE
GPP-II
GPP-II
GPP-III
AnEco
SPP
AnS
CH
RIS
TM
AS
BR
EA
K
TH
AN
KS
GIV
ING
BR
EA
K
V2S
S2P2
STR-SPD
-STRSPD-
7 & 8
7 & 8
Y Y
N/A
O Y Y
7 & 8
CH
RIS
TM
AS
BR
EA
K
V2S*
S2P2*
S2P2*
N/A
S2P2
S2P2
N/A
SPORT-SPECIFIC DEVELOPMENT
S2P1
PH-III
MAR
TP-E IN-I IN-II IN-III
PH-I
PH-I
PH-II
PH-II
SPP
AnEco AnSpd
N/A
S2P1*
S2P1*
V2S*VA
VARSITY IN-SEASON
IN-I IN-II IN-III REGEN
N/AGPP
AE
GPP-II
AnStam
Y Y
FIN
AL
S W
EE
K
S2P1
IN-I
0
SPORT-SPECIFIC DEVELOPMENT
SPORT-SPECIFIC DEVELOPMENT
TP-E TP-I STR-SPD
SUMMER FALL SPRING
OCT NOV DEC JAN
annual block - fall
annual block - winter
2017-2018JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC NOV DEC
IN-III REGENSTR-SPD
JUN
V2S
movement profile
2017-18JAN FEB MAR APR MAY
SPRING
OFF-SEASON
PH-I
AnStam
TE
ST
*
S2P1
S2P2
TP-ITP-E
W-S
EM
VA
VA
AUG SEP OCT NOV DEC
VARSITY IN-SEASON
FALL
IN-III REGEN
IN-I IN-II
T
N/A
IN-III REGEN
IN-I IN-II IN-III REGEN
IN-I IN-II
SPORT-SPECIFIC DEVELOPMENT
Y Y
FIN
AL
S W
EE
K
O
7 & 8 7 & 8
IN-I IN-II
JUL
SUMMER
PRE-SEASON
OCT
PH-IV
S2P1*
S2P1*
AUG SEP
DEVELOPMENTAL IN-SEASON
FALL
VA
S2P2
STR-SPD
NOV DEC
SPD-STR
FEB
SPRING SUMMER FALL WINTER
IN-II IN-III REGEN
S2P2 IN-I IN-II
IN-IS2P2
IN-III REGEN
W-S
EM
VA
V2SVA
VA
VA
V2S
V2S
N/A
TP-I
DEV IN-SEASON OFF-SEASON PRE-SEASON DEV IN-SEASON
SP
RIN
G B
RE
AK
FIN
AL
S W
EE
K
Y
JAN
V2S
Y Y
V2S*
S2P2*
S2P2*
N/A
SPORT-SPECIFIC DEVELOPMENT
PH-III PH-IV
PH-III PH-IV
GPP-III
REGEN
REGEN
STR-SPD
STR-SPD SPD-STR
V2S S2P1
2017-2018JAN FEB MAR APR
annual block - spring
N/Amovement profile
MAR APR MAY
SPRING
MAY JUN JUL AUG SEP
IN-II IN-III REGEN
PRE-SEASON
movement profile
IN-III REGEN
VA V2S IN-I IN-II IN-III REGEN
IN-II
IN-I
DEVELOPMENTAL IN-SEASON VARSITY IN-SEASON
IN-I IN-II IN-III
S2P1 S2P2
N/A
SPORT-SPECIFIC DEVELOPMENT
Y
T
OFF-SEASON
FEB
GVT-L
PH-II
PH-II
PH-I
PH-I
VA
V2S
V2S
V2S
VA
SP
RIN
G B
RE
AK
V2S
TP-E
S2P1
N/A
Y
PH-I
V2S
FIN
AL
S W
EE
K
S2P1 TH
AN
KS
GIV
ING
BR
EA
K
PH-III PH-IVPH-IIPH-II MBG
PH-IIPH-II
N/A or gpp-II
GPP-III
AnEco
SPP
AnSpd
GPP
AE
O Y Y
N/A
Y Y0
GPP-II
GVT-U
GVT-L
GVT-U
GVT-L
GVT-U
VA V2S
VA
UNIFIED NOT UNIFORM
QUESTION #4 HOW
TO DEVELOP?
“Functional Factors”
Bilateral, Unilateral, Ipsilateral, Contralateral Frontal, Sagittal, Transverse, Multiplanar Support, Stability, Instability, Reaction Force Production, Absorption & Re-direction Location of Load (Levers & Vectors) Type of Load (Static vs Dynamic) “Big 4” - Volume, Load, Speed, Movement
• CARRY • CRAWL • CLIMB • SQUAT • HINGE • PUSH • PULL • BRACE
MOVESTRONG8 BASIC MOVEMENTS WITH VARIATIONS
UNIFIED NOT UNIFORM
TIER SYSTEM
“Tier System promotes training athletes on a rotation of movements (total body, upper body, lower body) rather than training body parts. The result is an integrated, "whole-body" strength training program with greater real-world and sport-appropriate applicability.” - Joe Kenn, MA, CSCS, *D, RSCC*E
UNIFIED NOT UNIFORM
maxesrm
vm (0.3 - 0.5)vm (0.8 - 1.0)vm (1.1 - 1.3)
Day One: Day Two: Day Three: Day Four:
Dynamic Warmup Dynamic Warmup Dynamic Warmup Dynamic Warmup
Hip Mobilty donkey kick Squatted Shld supermandonkey whip Activation hand cuffs
hydrants (l-wing-reach)
exercise 1 gr wt gr wt gr wt gr wt exercise 1A & 1B gr wt gr wt gr wt gr wt exercise 1 gr wt gr wt gr wt gr wt circuit 1 gr � gr � gr � gr �
rope alt wave 30s 30s 30s 30s
6-10 6-10 6-10 8-12 8-12 8-12 4-6 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s
6-10 6-10 6-10 8-12 8-12 8-12 4-6 8-12 8-12 8-12 4-6 rope dbl wave 30s 30s 30s 30s
- - 6-10 6-10 - - 8-12 8-12 4-6 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s
- - - - 6-10 - - - - 8-12 4-6 8-12 8-12 8-12 4-6 rope snk wave 30s 30s 30s 30s
8RM è 10RM è TOTAL REPS è mb up/down 30s 30s 30s 30s
exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2 circuit 2 gr � gr � gr � gr �
3E 4E 5E 5E 8E 10E 3E hurdle run 30s 30s 30s 30s
3E 4E 5E 5E 8E 10E 3E iso split squat 30s 30s 30s 30s
tempo: 3-1-3 3E 4E 5E 5E 8E 10E 3E hurdle jump 30s 30s 30s 30s
3E 4E 5E 5E 8E 10E 3E iso split squat 30s 30s 30s 30s
- - - - - - - - - - - - - - hurdle 8's 30s 30s 30s 30s
- - - - - - - - - - - - - - iso split squat 30s 30s 30s 30s
exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt circuit 3 gr � gr � gr � gr �
8E 10E 12e 15 15 15 15 rbt oh press 30s 30s 30s 30s
8E 10E 12e 15 15 15 15 rbt upright row 30s 30s 30s 30s
8E 10E 12e 15 15 15 15 rbt oh press 30s 30s 30s 30s
8E 10E 12e - - 15 15 15 - - rbt upright row 30s 30s 30s 30s
- - - - - - - - 15 15 15 - - rbt oh press 30s 30s 30s 30s
- - - - - - - - 15 15 15 - - rbt upright row 30s 30s 30s 30s
exercise 4A & 4B gr bag gr bag gr bag gr bag exercise 4 gr wt gr wt gr wt gr wt exercise 4A & 4B gr wt gr wt gr wt gr wt circuit 4 gr bag gr bag gr bag gr bag
30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s
30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 iso sl bridge 30s 30s 30s 30s
30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s
30s 30s 30s 30s - - - - - - - - 8 10 12 - - iso sl bridge 30s 30s 30s 30s
- - - - - - - - - - - - - - - - - - - - - - - - usb 1/4 squat 30s 30s 30s 30s
- - - - - - - - - - - - - - - - - - - - - - - - iso sl bridge 30s 30s 30s 30s
exercise 5 gr wt gr wt gr wt gr wt exercise 5A & 5B gr wt gr wt gr wt gr wt exercise 5 dist wt dist wt dist wt dist wt circuit 4 gr bag gr bag gr bag gr bag
5ea 5ea 5ea 5ea 8E 10E 12e 5ea xover press 30s 30s 30s 30s
5ea 5ea 5ea 5ea 8E 10E 12e 5ea horiz row 30s 30s 30s 30s
- - - - - - - - 8E 10E 12e - - - - - - - - - - xover press 30s 30s 30s 30s
- - - - - - - - 8E 10E 12e - - - - - - - - - - horiz row 30s 30s 30s 30s
- - - - - - - - - - - - - - - - - - - - - - - - xover press 30s 30s 30s 30s
- - - - - - - - - - - - - - - - - - - - - - - - horiz row 30s 30s 30s 30s
1-2 WARM UP SETS
sa
me
wt
wk
3
sa
me
wt
wk
3
vrt lin lat rot
sd to ath 2x4
sd to hj 2x6
sd to lat box
jump 2x6
sd to 90 box
2x4sd to sl
ath 2x4
sd to 90 hj
2x4sd to long jump 2x6
INF
O
sq be cl dl
name
summer off-season
spring athlete
block 4
>1.35
volume acclimation N/A
6-Jun 13-Jun 20-Jun 27-Jun 7-Jun 29-Jun 9-Jun 16-Jun 23-Jun 30-Jun15-Jun 22-Jun
PR
EP
5 min 5 min 5 min 5 min
14-Jun 21-Jun 28-Jun 8-Jun
10 10
5 min 5 min 5 min 5 min 5 min 5 min5 min 5 min 5 min 5 min 5 min 5 min
10 10 10 10
10ea 10ea
10ea 10ea 10ea 10ea 10ea 10ea3ea 3ea 3ea 3ea 10ea 10ea
METABOLIC RESISTANCE TRAINING CIRCUIT
tbdl high block
10ea 10ea
10 10
10ea 10ea
10ea 10ea
TIE
R 2
LOWER BODY PUSH & PULL COMBO UPPER BODY VERTICAL PUSH & PULL COMBO TOTAL BODY EXERCISE
pair with: renegade squat
x 10 ankle mobs x 5e
wk1-outside wk2-mid grip wk3-inside wk4-punch grip
RELOAD
TIE
R 1 belt squat
1-2 WARM UP SETS 4-grip bench press
1-2 WARM UP SETS
TOTAL BODY EXERCISE LOWER BODY PUSH UPPER BODY HORIZONTAL PUSH
FLAT BACK ENGAGE LATS PUSH GROUND GLUTE/CORE
pair w/(x10) bw hip thruster
tempo: 1-3-1 *use mini bands
sd to lat hj
2x6
sd to box jmp
2x4
ACTIVE REST: JUMP ROPE 30 SEC
db ffessrenegade
half kneelzone 1 jumps
pair w/(3-5 reps) wk1-chin up wk2-ng pull up wk3-pull up wk4 -chin up [ecc: 7-3-drop]
positioning/mech long response
18-30 reps "Jump and Stick"Primarily dbl leg
Absorption
RELOAD
sd to 90 vj 2x4
pair with: rbt 3-ham x 5ea
press up x 10
TIE
R 4
TOTAL BODY EXERCISE LOWER BODY PULL UPPER BODY - WPT/SHOULDERS ACTIVE REST: JUMP ROPE 30 SEC
plank holdglute ham
raise bb shrug
PAIR WITH: 1/2 KNEELING PALOFF PRESS
3 X 3 EA SIDE HOLD X 5 SEC
TIE
R 3
UPPER BODY HORIZONTAL PULL COMBO TOTAL BODY EXERCISE LOWER BODY PULL & PREP COMBO ACTIVE REST: JUMP ROPE 30 SEC
db bent over row
farmers carry
usb rdl
pair with: rbt power row
x 15-20 reps tempo on both ex:
X-3-3
pair with: hip flow (1) x 3-5 ea side
BREATHING RECOVERY
ALLIGATOR BREATHING X 8-10 ROCK BACK BREATHING X 8-10 90/90 BREATHING X 8-10 SEATED OH BREATHING X 8-10
ACTIVE REST: JUMP ROPE 30 SEC
ECCENTRIC FOCUS TEMPO:
[5-3-0]
pair with: db scapula plane thumbs up raises
x 10
TIE
R 5
LOWER BODY PUSH UPPER BODY - WPT/ARMS TOTAL BODY EXERCISE
db lunge matrix
db alt curlleopard
crawl
forward lunge side lunge
rotational lunge x 5 each way
each leg
pair with: rct push down
x 15-20 keep elbows tight
stand tall
head up slow pace
core control fwd/bwd
PO
ST BREATHING RECOVERY BREATHING RECOVERY BREATHING RECOVERY
T L U
UNIFIED NOT UNIFORM
TEMPLATES
TECH OPTIONS
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
READINESS SCORE TEMPLATE
• 25% SLEEP (QUALITY, QUANTITY) • 25% HYDRATION (QUANTITY= .5OZ/LB +24) • 25% NUTRITION (MEALS, BREAKFAST, RECOVERY SHAKE) • 15% STRESS (ACADEMIC, PERSONAL, SPORT, TRAINING) • 10% RECOVERY (RHR, HRV)
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
KINDUCT Readiness Score Rubric, GACS
SCORE STATUS *SUGGESTED ACTION POINT
0-49 Poor 1. Move athlete to RECOVERY/REGEN 2. Discuss ACTION POINTS w/athlete
50-59 Below Avg1. Do not add STRAIN to STRESS 2. Discuss ACTION POINTS w/athlete
60-89 Average WIN THE DAY!
90+ Above Avg 1. Discuss possible Off-The-Script (OTS) 2. MAX DAY Option?
coming soon online coaches mentorship
UNIFIED NOT UNIFORM
N AT H A N PA R N H A MCondi t ion ing and Rehab Coach
Par ramat ta Ee ls
“Pract ica l App l icat ion of On F ie ld
Cond i t ion ing Dr i l l s ”
Twi t te r : @NathanParnham
practical
1
PLAEPerformanceLabSydneySatFeb1011.30am-12.20pm
Outline
• InformationOverload(Drills,Data,TrainingPhilosophies/Methodologies)• Conceptof3P’s- Purpose- Prescription(IncludesProgressions)- ProblemSolve
Purpose
• IrrespectiveofSport- HowYouEffectivelyRollOutConditioningBasedDrills?• FallacyofEnergySystemDevelopment• AerobicvsAnaerobicBiasSessions
2
Drill#1- Purpose
• ProgressiveCOD• MaintainMinimalHIR(<5.5m.s)• RepeatSprintAbility• TrickleContact/PlayerorBodyLoad• BuildVolume
Prescription/Progression• #Progression1- 2Groups,InPairs,SidePosition(2,4,6),10,20,30mAltShuttles- WalkTo50m,ThenJogReturn(x3Reps,7minx2,Approx900m/15mHIR,85-100PlayerLoad)
• #Progression2- 1Group,Introduce3Players,LateralBearCrawl,SidePosition,Shuffle(x3Reps,9minx2,Approx900m/10mHIR,110PlayerLoad)*>TotalTime
ProblemSolve
• HistoricallyCameAbout?• IncompleteTrainingSessions(3x5ProgressiveMalcolmDrill)• CultureofSport- Dowedowhathasalwaysbeendone?!NO!!!!
3
Drill#2- Purpose
• IncreaseHIR(>5.5m.s)• IncreaseBodyLoad/Contact• MaintainCOD• AnaerobicBias• MaintainVolume- ShiftIntensity
Prescription/Progression
• ReverseBuckingBronco(60,40,20m)• DrillFamiliarity,AdjustVariables(DistancestoAccommodate‘Purpose’)• ReducedFamiliarizationTime• AdjustSets,Reps,RecoveryTimes/Distances(x3Reps,13minInter-twinedFooty,Approx 1200m/222HIR,147PlayerLoad)
ProblemSolve
• Intensity?Variability- Excuses?• SameDrill- Reverse(60,40,20m)• IncreaseHIRExposures
4
Purpose,Prescription,ProblemSolve!
Drill#3/4- Purpose
• Specificity/TransmutationExamples• Drill#3Backs• REGridDrill4-8x7s:28s(1:3/4)
• Drill#4FrontRow/Middles• RepeatEffortTackleBags30mSprint(Research3Effortswithin30s,LASystem1:3,RarelyEverExceed20m?)
(x4Each,20min,1175m/24HIRm,145PlayerLoad!!)
Drill#3/4- Prescription/Progression
• Drill#3- Chest,Back,Pancake,Pummel,Wrestle,Combined(ChangesMetabolicCost,Specificity/Transmutation)
• Drill#4- 1DirectionOnly,BlockedSets,WhereverEndUpFinishing- 2Directions,RandomizedSets(WithinSkills),ReturnToStartGroup
5
Purpose,Prescription,ProblemSolve!
CONFESSION!
Drill#5- ProblemSolve
• CoachDumpsDoozy!• FieldBasedSetUp• MinimalTime/Immediate!• Familiarity?
6
Drill#5Purpose
• PCrInFieldBasedSetting• Practical,Feasible,Applicable
Drill#5- Prescription
• COD,Weaving• MetabolicCost;Standing,Front,Pancake• Specificity;Contact,BallEtc.• CompetitionReps- ShiftIntensity!!!!
Purpose,Prescription,ProblemSolve!
M A R K K I LG A L LO NHead St rength Coach
Sydney Swans
“Bu i ld ing The Whee ls”
LECTURE
2/5/18
1
TrainingtheWheels
MarkKilgallon
TheHumanFoot
S&CTraining
2/5/18
2
Part1:FootFunction&Anatomy
RolesoftheFoot
• Providesadaptivebaseofsupport- “MobileAdaptor”• Sensoryinterfacewithenvironment• Proprioceptiveroleinbalance• Attenuates,dampensandtransmitsforces• Springinpropulsion• Rigidlevertoaidpushoff
Highlycomplex&individual
2/5/18
3
FootMovement
BonesoftheFoot
JointsoftheFoot
• Tibiotalar• Subtalar• Midtarsal• Tarsometatarsal• Metatarsophalangeal• Interphalangeal
2/5/18
4
MusclesofFoot- Extrinsic• 4Groups(locationandfunction)
MusclesoftheFoot- Intrinsic
• 4subgroups
BigToe(3)• AbductorHallucis*• FlexorHallucis Brevis• AdductorHallucis
DorsalMuscles(2)• ExtensorHallucis Brevis• ExtensorDigitorum Brevis
SmallToe(2)• Adductor&flexorDigiti
minimi• Openens Digiti Minimi
MusclesoftheFoot- Intrinsic
CentralGroup(4)• Lumbricals (4)• QuadratusPlantae• FlexorDigitorum
Brevis• Interossei
2/5/18
5
ArchesofFoot
Part2– TrainingTheFoot(Intrinsics)
LongerTerm- NMESStrengthEffect?
• Fourchet 2009• EliteJuniorThrowers• 6weeks3/weekofNMESofplantarmusclestraining• Navicular Drop• Sig.decreaseinnavicular dropintraininggroup8.8mm– 5.8mm• Conclusion:Increasedmedialarchsupport(potentiallyfromincreasedstrengthening/toneplantarmusculature)
2/5/18
6
IntrinsicStrengthExercises
ShortFootDrill
• Coachingcues– “relaxtoes”/evenextendtoesslightly• Pullfrontofbigtoetowardsheel• Makethefootshrink• Raisearch
ShortFootPotentialProgressions
• Mulligan2013:4weekprogram(3min/day).• Significantdecreaseinnaviculardrop(maintained4weekspost)• Sigimprovementinstaticanddynamicstabilitytasks• TrainingEffect- ImprovedsupportofMLA&footstability.
Seated
DoubleLegStanding
SingleLegStanding
Blindfolded
2/5/18
7
Progression– DynamicBarefootTraining
• Bruggemann 2005:AthletesswitchedtotrainingshoesWITHOUTarch/rearfoot support– significantincreaseCSAintrinsicmusclesafter5monthstraining
• Chen2016:MRIRunnerstransitioningtominimalistshoes• Sigincreaseinlowerlegandfootmusclevolumeafter6monthsoftraining.
• Rose2011,Bowser2017:Variouslevelsofsupportivefootwear.Assupportwasprogressivelyreduced….
• Singleleglandingtests& dynamicstabilityprogressivelyimproved
• ReductioninitialpeakverticalGRF
• Shinohara2009:Posturalstabilityimprovedinbarefootvthinsocks
BarefootRunning&InjuryReviews
• Lackofhighqualityresearchintoefficacyofbarefootrunning(orshod)forinjuryprevention• Morelongtermresearchrequired
BarefootTrainingRecommendations
• Barefoottrainingmaybeusefultooltostrength&conditioningcoach(smallprogressivedosesofactivity)• Potentialinjurypreventionandfootrobustnessadaptations(improvedforcedampening/conditionedmyofascia)• Potentialfornewinjuries- Overload!!!!!!• Avoidfatigueinlesstrained!!!!!!• Someathletesmaybecontraindicatedfrombarefoottraining
2/5/18
8
TrainingtheFoot– SydneySwansS&C
• MikeBoyle:TheBigRocks(JarAnalogy)
HowtoIntegrateinaProgram
• EMS&StaticIntrinsicFootExercises
• BarefootDrills&BarefootRunning
• Periodisation
Questions???
C AT O R U T H E R F O R DHead Coach
L i f t Per formance Cent re
“Transfer : From the Weight Room To
The F ie ld”
practical
1
In both individual sessions and throughout the course of a macrocycle we want to obtain an ascending progression of neurological demand (Cormie, 2011). Pre-session structure
- Target pain pathways and mobilise tissue using manual therapy, self-myofascial release, wrapping, strapping, taping, compression garments (preference is key the athlete is the best judge of what is beneficial). (Beardsley, 2015).
- We can increase range of movement by taking the joint
through a full range of motion and using by utilising dynamic/short holds.
- A sport-specific warm-up and muscle activation is important
to increase core temp, shunt blood to the periphery and neutrally upregulate (Guissard, 2006).
- Movements with a high level of neurological demand in the
final phases of preparation are important: this includes primary lift warmups, plyometric drills or short efforts on field (Saez, 2007).
Done well, this will ensure the best possible quality of movement from the athlete in the session. It will help prevent compensatory movement patterns and increase self-efficacy and mental preparedness pre-session (Harris, 2000). Every training session must be strategically planned, contributing to one goal: improved sport performance However, we must remain specific in our training approach Ensuring specificity requires us to ask…
Does our prescription transfer to sport performance? This means that properly selecting and periodising the various methods of resistance training is paramount when transferring weight room gains to the sporting arena (Gorostiaga, 2002). Overarching benefits of the weight-room Resistance training enhances performance through a myriad of adaptations:
- Force production - Rate of Force Production (explosiveness) - Injury prevention - Movement efficiency - Body composition (etc.)
Prepare to Perform Presented by Cato Rutherford
PLAE Summit 2 0 1 8
2
Each phase of training should target these outcomes. Coaches should then implement phase potentiation, where each training cycle progresses on the previous and supplements the next until optimal fitness is reached (McGuigan, 2012). An example of a phasic structure is as follows…
So how do we utilise variations of resistance training within this phasic structure? Let’s look at:
1. Isolation: targeting muscle groups and injury prevention.
2. Integration
3. Advanced Power Training Methods
The importance of isolation: use it early on Isolation is also useful to target muscle groups which otherwise would not be fully stimulated during multi-joint movements and address muscle imbalances (de Franca, 2010). Muscle imbalances caused by “bilateral deficits” can be resolved using unilateral single-joint exercises. For example, a sprinter utilising a single-leg hip bridge to resolve a bi-lateral differences in glute power output when running (Schoenfeld, 2012). As for targeting under-active muscles, an example might be utilising an overhead triceps extension to activate the long head of the triceps. That is, for optimal activation of the long-head of triceps, the shoulder needs to be flexed at 180° and the elbow placed through a full range of motion (Lez Bozec, 1980).
3
Another common example is using the seated calf raise to reduce gastrocnemius involvement (due to the knee bend) and shift the focus on to the soleus muscle. An overpowering gastrocnemius is common in field/court sport athletes, and by effectively developing the soleus muscle athletes can improve sprint and countermovement jump performance (Nagano, 2010). Isolation also contributes to sport performance by…
- Providing variation and increasing athlete interest - Prepping the athlete for subsequent training phases - Targeting muscles through a full range of motion - Increasing length-tension relationships - Activating muscles pre-session - Developing underactive muscle groups - Neural control
You wouldn’t fire a canon from a canoe. Isolation exercises achieve a stable base from which to build optimal strength and power in the later training phases. Integration: potentiate earlier phases Similar to an individual session prep protocol, transitioning from isolation and regenerative phases to more integrative and sport specific phases involves an increase in neurological demand to prime the athlete (Harris, 2000).
Neurological demand is increased by:
- The amount of muscle used (multi-joint) - The speed of the lift (velocity) - The neurological co-ordination requirements - The intensity or load (mechanical tension)
Within an integration phase, force production is addressed first due to the “force vs velocity relationship” as displayed below:
4
Maximal strength and muscle force production underpin power production. Thus, improving force production will shift the force-velocity curve to the right, meaning force production at any given velocity of muscle shortening will increase and result in increased maximal power (Cormie, 2010). We need to use heavy, compound and bilateral lifts (e.g. squat, deadlift, bench press, overhead press). But remember, strength is a skill and these movements must be mastered or else they may negatively impact sport performance (i.e. injury due to improper form when squatting). An advanced strategy is to incorporate isometric pauses within strength training sessions (Harris, 2000). Pausing during the eccentric phase of compound lifts leads to:
- Double the neural stimulation of the target fibres - Increased force production at sport specific joint angles - Technique proficiency - Increased mechanical tension and overload
Advanced Power Training Once we can generate high amounts of force with efficient biomechanics and no injuries, we can optimise power output within a sport specific context. Research shows that power development is optimised when athletes undergo combined plyometric, power and strength training. This means doing both box jumps, squats AND hang cleans in order to maximise the rate with which force is produced (Cormie, 2011). We can target these things in the weight room by training:
- Length-tension relationships - The stretch reflex - The stretch shortening cycle (SSC) - Contractile elements
Changing length tension relationships: stretch under load We can optimise length-tension relationships in the weight-room to enhance sport performance and reduce injury risk. Pausing at end range of motion under load is particularly beneficial for athletes who require high rate of force production (RDF) AND need to be highly mobile (e.g. hurdlers and gymnasts).
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Targeting muscles under a loaded stretch that exceeds resting length and exposing the tissue to eccentric stresses increases reactive strength, joint stability and protects tissue against eccentric forces (a major cause of hamstring tears and rotator cuff injuries) (Aquino, 2010). Moreover, training at long muscle lengths increases joint-tendon strength and increases maximal muscle contraction force at all joint angles (Schoenfeld, 2010). For example, lengthening gastrocnemius and pausing at end range of motion during a calf raise increases muscle fibre stretch tolerance and the optimal length of force production. This in turn allows athletes to produce force at longer muscle lengths, reducing the risk of soft tissue damage under load or during dynamic movement. Enhancing the stretch reflex The stretch reflex is the generation of an involuntary muscle contraction as part of the nervous system’s response to maintaining muscle length (Gabriel, 2006). Muscle stretching under load causes mechanical deformation of muscle spindles, leading to a “reflex” mechanism.
This neural response is present when lifting weights, in dynamic movements that involve quick changes of direction (e.g. field sports) and when absorbing ground contact after aerial propulsion. Plyometric exercises increase muscle energy storage during deceleration and speed of energy release during acceleration, improving stretch reflexes and explosiveness (Newton, 1994). This includes exercises such as:
- Squat jumps - Multidirectional non-linear sprint drills - Depth jumps and countermovement drills.
Enhancing the SSC The SSC in a nutshell: when a muscle fibre is stimulated, stretched, then immediately shortened, it can harness elastic energy to produce maximal force (Cormie, 2011). Time available for force development, interaction of contractile and elastic elements (muscle fibres & tendons) and the stretch reflex determine the magnitude and rate of force produced (Bosco, 1982). Strength training enhances the SCC through neural upregulation, preferential growth of type ll or “fast twitch” muscle fibres and high threshold motor unit development (important for explosiveness on the track) (Komi, 1986).
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Incorporating loaded plyometric drills (e.g. trap bar jumps) also enhances the SCC and increases dynamic force production (i.e. accelerating through the end range of motion with load).
Contractile elements: using pins and pauses What if we can’t use elastic energy to help generate force quickly? We are forced to rely solely on the interaction of muscle fibre myofilaments to produce force without any recoil from the pre-stretch of elastic components (Wilson, 1991). Sprinting is a good example: Sprinters use purely concentric force to propel themselves out of the start blocks in response to the gun. Relying on the elastic stretch response would mean eccentrically lowering their centre of gravity before take-off. The force generated from this approach would not be worth the time trade-off, as it would only slow their reaction to the gun. Exercises that force the athlete to overcome the inertia of a load without relying on the stretch reflex are beneficial for these types of sporting situations (Izquierdo, 2002). In the weights room, utilising pin squats or pausing at the very end range of a squat before transitioning to the concentric phase trains the contractile components to overcome a heavy load from the sport-specific joint angle.
In Summary
Ø There is a phasic structure to both pre-session and long-term training which optimises the transfer of strength training modalities to sport performance.
Ø Isolation is beneficial early in the training process to assist
hypertrophy, add variation and address muscle imbalances.
Ø Strength training using compound lifts increases force production in athletes.
Ø Integrative power training potentiates the gains made
during strength phases and allows athletes to produce force quickly.
Ø Specificity will guide exercise prescription and the use of
exercise variations within strength training programs.
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References and recommended reading Aquino CF, Fonseca ST, Goncalves GGP, Silva PLP, Ocarino JM, and Mancini MC. (2010). Stretching versus strength training in lengthened position in subjects with tight hamstring muscles: A randomized controlled trial. Man Ther 15: 26–31.
Beardsley, C. and Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), pp.747-758.
Bosco, C., Viitasalo, J and Komi P. (1982). Combined effect of elastic energy and myoelectrical potentiation during stretch-shortening cycle exercise. Acta Physiology Scandinavia, 114, pp. 557-65
Cormie, P., McGuigan, M. and Newton, R. (2011). Developing Maximal Neuromuscular Power. Sports Medicine, 41(1), pp.17-38.
de França, H., Branco, P., Guedes Junior, D., Gentil, P., Steele, J. and Teixeira, C. (2015). The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. Applied Physiology, Nutrition, and Metabolism, 40(8), pp.822-826.
FATOUROS, I., JAMURTAS, A., LEONTSINI, D., TAXILDARIS, K., AGGELOUSIS, N., KOSTOPOULOS, N. and BUCKENMEYER, P. (2000). Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength. The Journal of Strength and Conditioning Research, 14(4), p.470.
Folland, J. and Williams, A. (2007). The Adaptations to Strength Training. Sports Medicine, 37(2), pp.145-168.
Gabriel, D., Kamen, G. and Frost, G. (2006). Neural Adaptations to Resistive Exercise. Sports Medicine, 36(2), pp.133-149.
Gorostiaga, E. (2002). Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports. European Journal of Applied Physiology, 87(3), pp.264-271.
Guissard, N. and Duchateau, J. (2006). Neural Aspects of Muscle Stretching. Exercise and Sport Sciences Reviews, 34(4), pp.154-158.
HARRIS, G., STONE, M., OʼBRYANT, H., PROULX, C. and JOHNSON, R. (2000). Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. Journal of Strength and Conditioning Research, 14(1), pp.14-20.
Izquierdo, M., Häkkinen, K., Gonzalez-Badillo, J., Ibáñez, J. and Gorostiaga, E. (2002). Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports. European Journal of Applied Physiology, 87(3), pp.264-271.
Komi, P. (1986). The stretch-shortening cycle and human power output. In: Jones NL, Human muscle power, Champaign (IL): Human Kinetics, pp. 27-40
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Le Bozec S, Maton B, and Cnockaert JC. (1980). The synergy of elbow extensor muscles during dynamic work in man. I. Elbow extension. Eur J Appl Physiol 44: 255–269.
McGuigan, M., Wright, G. and Fleck, S. (2012). Strength Training for Athletes: Does It Really Help Sports Performance? International Journal of Sports Physiology and Performance, 7(1), pp.2-5.
Nagano A, Komura T, Fukashiro S, and Himeno R. (2010). Force, work and power output of lower limb muscles during human maximal-effort countermovement jumping. J Electromyogr Kinesiol 15: 367–376.
Newton, R. and Kraemer, W. (1994). Developing Explosive Muscular Power: Implications for a Mixed Methods Training Strategy. STRENGTH AND CONDITIONING JOURNAL, 16(5), p.20.
Rathi, B., Kaur, G. and Gaurav, V. (2010). Role of periodisation and training method in sports. British Journal of Sports Medicine, 44(Suppl_1), pp.i50-i50. Saez Saez de Villarreal, E., González-Badillo, J. and Izquierdo, M. (2007). Optimal warm-up stimuli of muscle activation to enhance short and long-term acute jumping performance. European Journal of Applied Physiology, 100(4), pp.393-401.
Schoenfeld, B. and Contreras, B. (2012). Do Single-Joint Exercises Enhance Functional Fitness? Strength and Conditioning Journal, 34(1), pp.63-65.
WILSON, G., ELLIOTT, B. and WOOD, G. (1991). The effect on performance of imposing a delay during a stretch-shorten cycle movement. Medicine and Science in Sports and Exercise, 23(3), pp.364-370.
T E D R AT HHead St rength and
Condi t ion ing Coach
“Deve lop ing A Championsh ip Cu l tu re
w i th Techno logy and Spor ts Sc ience”
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