Strength training for sport - FILEX 2013

Strength training for sport - FILEX 2013

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  12/04/2013 1 Strength training forsport: A normal gym program just won’t do! Dr Mark McKean PhD AEP CSCS RSCC*E  Introduction  What sciencey stuff do I need to know?  A typical week  My tips on sport specific strength training Outline Introduction  Differences in sport specific strength training compared to a gym program:  Many different types of strength needed  Limited time allocation/priority to perform strength training  Impact of strength training on other training  Training times allocated to strength not always ideal for best results  Gym may not have suitable space/equipment Significant differences in sports specific strength training  You’ve heard these comments  “I just want a gym program”  “I just want to get stronger”  “I’ve got a 6 week off season, what can I do?”  “I’ve got a sore back/weak hammies/sore shoulder (whatever), can you make it stronger?” Most athletes don’t know what they need. The sciencey stuff REQUIRED BACKGROUND KNOWLEDGE
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  12/04/2013 2 2 Goals ofStrength Training GOAL 1 - To improve Force output  Absolute - % of 1 RM  Eg - Olympic weightlifting  Relative - % of effort regardless of reps  performing 9 out possible 10 reps = 90% RI  Eg - High jump, long jump GOAL 2 - To improve Contraction speed  Speed Strength  Eg javelin, baseball pitching  Strength Speed  Shot put, Why do Elite Weightlifters start the barbell lift from the floor slowly? Types of Strength (13)  Maximal Strength – max force you can generate  Concentric Strength – eg clean & jerk  Eccentric Strength – eg baseball, tennis, sprinting  Static Strength – eg rugby scrum  Limit Strength – life threatening  Optimal Strength – how much is enough for your sport?  Relative Strength – sports where body weight is involved – kayak, boxing, rowing, Speed Strength  Strength/unit of time  intermediate/high velocities  Starting Strength - sprinting  Explosive Strength – shot put, rugby tackle  Reactive Strength – SSC, jumping, change of direction Strength Speed  Strength/unit of time  low velocities  Strength Endurance is the ability to be as strong as possible, as long as possible.
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  12/04/2013 3 Aim to InfluenceF:V Curve How/Why do Shot-putters and Javelin throwers train differently? Shot-Put V Javelin  Shot putters spend 50% of training time on heavy weight training whilst Javelin throwers spend 15-25%  Implement weight  Shot put – 7.257 kg males, 4 kg females  Javelin – 0.8 kg males, 0.6 kg females  Velocity of release  Shot put – 14 m/s  Javelin – 30 m/s  Time for maximal force development (impulse time)  Shot put - 0.15 to 0.18 sec  Javelin – 0.16 – 0.18 sec Many factors affect strength & power  Fibre type  Age  Gender  Body weight  Limb and muscle length  Point of tendon insertion  Training potential  Nutritional state  Hormonal status  Intra and inter muscular coordination Time for force development (TFD)  Average person TFD measured 0.3 to 0.4 sec  Time to develop peak force in sports often less  Sprinting – 0.08 – 0.10 sec  Long jump – 0.11 – 0.12 sec  High jump – 0.17 – 0.18 sec  Vaulting – 0.18 – 0.21 sec  Shot put - 0.15 to 0.18 sec  Javelin – 0.16 – 0.18 sec  Therefore maximal force can never be applied due to limited time available Explosive Strength Deficit Zatsiorsky & Kraemer ESD TFD peak TFD 50%
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  12/04/2013 4 Explosive Strength Deficit(ESD)  As load decreases and time to apply force becomes shorter the difference between time to maximal force (Fmm) and force applied in given time (Fm) increases.  Difference between Fmm and Fm is known as ESD  In takeoffs/releases in throws ESD = 50%  Example – shot put Fm = 50-60 kg  Fmm Bench press = 220-240 kg (1 arm 110 kg) How can we increase force output in explosive movements?  Increase Fmm  Decrease ESD  Increasing Fmm works well with beginners up to a limit.  Increasing rate of force production better for advanced athletes once optimal Fmm achieved. Velocity  Velocity decreases as load increases  Fmm is achieved when velocity is low  Vmm is achieved when load/resistance is small Power  It is impossible to exert a high force in fast movements  An athletes maximal strength (Fmm) determines force values that can be exerted during movement  Maximal force and maximal velocity are two different bio-motor abilities  Maximal power achieved at approx 1/3 of maximum velocity What strength works best for sprint kayakers? Movement Direction (phase)  During plyometrics (SSC) eccentric force is greater than the athlete can develop isometrically or concentrically.  SSC increases mechanical power and decreases metabolic energy expenditure  Increased force in SSC occurs to:  Develop isometric tension during transition of movement phases eg stabilises movement  Increase force in eccentric phase to provide more time to develop force eg countermovement jumps  Invoke muscle elasticity qualities for rebound effect  Increase neural reflex activity to heighten reflex action
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  12/04/2013 5 A typical trainingweek  Off-season athletes may allow 3-4 strength sessions  In-season athletes may allow 1-2 strength sessions  Typically allocated time in week/day that’s low priority time  last thing in the day,  late in the week,  immediately after hard sports specific session How much time will you get? 17 year old male tennis player Monday Tuesday Wednesday Thursday Friday Saturday Sunday EARLY AM Dynamic Warm up Speed Agility 1 Dynamic Warm up Speed Agility 2 MID AM Hitting Dynamic Warm up Plyo 1 Strength 1 Hitting Dynamic Warm up Plyo 2 Strength 2 Hitting Hitting LATE AM Pool 1 Stretch 1 Stretch 3 Pool 2 Stretch 2 Strength 3 EARLY PM Hitting Hitting MAS 1 Hitting Hitting MAS 2 MID PM Working Stretch 2 Core 1 Working Stretch 1 Core 2 Working Working LATE PM Hitting Hitting EVENING Recovery 1 Recovery 2 National high jump champion Monday Tuesday Wednesday Thursday Friday Saturday Sunday EARLY AM Sleep in Track 1 Stretch 1 Sleep in Track 2 Stretch 2 Sleep in Track 3 Stretch 3 Sleep in MID AM Dyn Warmup Strength 1 Work Jump 2 Plyo 2 Work Dyn Warmup Strength 3 Work Jump 4 Plyo 1 MID PM Work Work Work LATE PM Jump 1 Plyo 1 Dyn Warmup Strength 2 Jump 3 Plyo 3 Cardio 1 Full stretch EVENING Recovery Recovery Recovery USC Paralympic squad USC - Plan/Calendar 2012-13 Months January February March April Week Beginning 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 Training Cycles: Macro Macro 2 Mesocycle phase 3 - aerobic phase 4 - quality/speed phase 5 - competition Microcycle (wks) 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 Days Phase: Gen Conditioning Aerobic Quality Speed Race Specific Competition Training: No of sessions 6 7 8 7 8 7 8 8 8 8 6 8 8 8 7 6 Training Vol (km's) 30 38.5 44 38.5 44 35 40 36 36 40 18 40 40 36 28 21 Av per session 5 5.5 5.5 5.5 5.5 5 5 4.5 4.5 5 3 5 5 4.5 4 3.5 Dryland 2 2 2 2 2 2 2 2 2 Spin 1 2 2 2 1 2 2 2 1 Test Sets: Standard 1 1 1 Lactates Servicing: Filming (Orca) Strength & Cond 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 1 Physio 1 1 1 1 1 1 Massage 1 1 1 1 1  Can impact on value and implementation of strength training:  Want to back off too early in taper  Think it can be done under fatigued state  Want to tack it on to other training  Have old fashioned beliefs about reps/sets/loads etc  Worry about athletes getting big  Want to keep weights light and build fitness(???) Lack of applied knowledge of coaches and athletes
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  12/04/2013 6  Once youget athletes in the gym time is precious:  Maximise time spent  Deal with priorities  Understand force development needs  Exercise selection critical to maximise results  If can achieve same result in less time – DO IT Time is precious in the gym My tips on sport specific strength training  Full body programs each workout  Emphasise different areas if needed Program styles  Select exercise for maximal benefit  most muscles used  greatest loads per rep possible  Avoid low force production activities**  Bosu, swissballs, unstable environments  Avoid needless supplementary exercises  Avoid activity that includes other energy system training** Exercise selection  Full body program  4-6 exercises  Superset appropriate exercises to reduce time taken  Let athletes do core and stretching at home in after hours time  Don’t waste warm up time or cool down time  Always use warm up sets Typical program guide  Select suitable rep range  typically 1-6 best for athletes for major lifts  Never let athlete use same loads, reps, tempos, etc two sessions in a row  Small progressions every time in the gym Reps and sets
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  12/04/2013 7  Experienced athletesadapt quickly so 3-4 week mesocycles ( build for 3 and unload 1)  Inexperienced athletes need more time to adapt so use 4-6 week mesocycles (build for 4-5 and unload 1-2) Length of program cycle  Try and get main strength session in early in the week when athlete is freshest  Expect or allow for performance drop off over course of the week by:  allowing for reduced reps on same load  Day 1 - 4/100kg, Day 2 - 3/100kg, Day 3 - 2/100kg  or reduced loads on same reps  Day 1 - 4/100kg, Day 2 - 4/97.5kg, Day 3 - 4/95kg Weekly expectations  Remember the gym is not where you develop specific strength but it is where athletes develop foundation strength qualities that can be transferred to sporting environment  Better to provide a solid strength foundation than become too sports specific with exercises Exercise progressions
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  12/04/2013 8  Avoid tryingto be too clever with exercises and mimicking sporting actions – just make athlete strong and stable  Sometimes its better to allow athlete time to get really good technique and lift bigger loads on a core lift.  Change each 4 weeks  Weeks 1-4 – pull ups – reach 4 x 6 x 90kg  Weeks 5-8 – seated row – reach 4 x 6 x 80kg  Weeks 9-12 – single arm DB row – reach 4 x 6 x 30kg  No change for 12 weeks  Weeks 1-4 – pull ups – reach 4 x 6 x 90kg  Weeks 5-8 – pull ups – reach 4 x 4 x 105kg  Weeks 9-12 – pull ups – reach 4 x 3 x 112.5kg Don’t change too many exercises each new program  Most S&C coaches spend too much time on sports specific training which leads to specialisation and increases risk of injury. eg  Single foot drills for high jump and long jump  Throwing drills for overhead sports  Rotation drills for golf, tennis on one side Injury prevention  Can you use a specific exercise to prevent sport causing imbalances  equal training for both arms in one arm dominant sport,  eccentrically strengthening decelerators (hammies, rotator cuff) etc Injury prevention should be a top consideration in every program  Can you modify an exercise to create better control  use tempos for longer eccentric phases  4-6 sec eccentric  Create mid phase pauses to establish positional control  2 mid phase pauses in eccentric phase  Hold finish position for increased stability/control  Stick the landing in drop jump/hop/lunge etc Modify exercises for improved control  Develop long term athletic ability with small progressions:  Eg first program include hinge movement using a stick  Build up to hang deadlift with BB  Develop hang pull  Lead into hang clean  Thus developing explosive leg drive and maintaining lumbar posture Develop athletic abilities/technique
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  12/04/2013 9  Can yoube more selective of exercise athletes do badly to avoid injury  Swap deep squats with split squats  Swap bent over rows with seated rows  Be smarter about exercise choice Use of currently accepted exercises that may cause problems  Teach athletes to absorb force as well as produce force  landing technique before jumping before plyometric drills e.g. for single leg work:  Stand on one leg with hips level  Hop on spot - land with hips level – stick the landing  Hop 30 cm  Hop 1 m  Jump 2 feet onto low step land with 1 foot - land with hips level – stick landing  2 feet to one foot land on 30cm step  2 feet to one foot land on 45cm step  Drop jump 2 feet to land on one foot hips level stick landing from low step  Drop 30 cm 2 feet to one foot  Drop 45 cm 2 feet to one foot Final comment on force Dr Mark McKean University Sunshine Coast [email protected] QUESTIONS?