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Conditioning
Seasons and
Periodization
Sports med 2
 Inadequate conditioning is one of the
major causes of sports injuries
 Sports Conditioning is a year round
endeavor
Periodization/Sports Seasons
 Periodization manipulates training intensity (I),
volume (V), and specificity according to the
different seasons
 Prevents injury and peak levels of fitness
achieved for competition
 Cycles
 Post/Off season
 Pre-season
 In-season
Periodization
 As competition approaches…
 Training shifts from
non sport specific activities of high
volume and low intensity
 To
 Sport specific low volume & high
intensity training
Periodization Cycles
 Macrocycle
 Entire training year
 Mesocycle
 Several weeks to several months
 Depends on the goal of the athlete
 Microcycle
 1 week long
 could last longer
Sports seasons
 Post-Season (Transition period)
 Last competition to early off season
 Unstructured recreational activities
 Off Season (Preparatory period)
 Hypertrophy/Endurance phase
 Low I, high V
 Develop base endurance
 Strength phase
 Moderate I and V levels
 Sports specific weight training
 Preseason Power phase
 High I, low V
Sports Seasons
 In-Season (competition period)


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
High I, low V
Skill training
Maintenance
multiple microcylces
 Starting high I to low before competition
 Goal is peak fitness and performance competition
day
Crosstraining
 Substitute activities that have carry over
value to that sport
 Prevents boredom
Sports Med 2
 First
used by physical therapists for
treating patients who had various types of
neuromuscular paralysis
• Now used as a stretching technique to increase
flexibility
 Stretching
techniques that involve
combinations of alternating contractions
and stretches
 Used in rehabilitation to facilitate strength
and increase ROM
ADVANTAGES


Increase muscular
flexibility
Increase ROM
DISADVANTAGES


Exercises require a partner
Exercises require expertise
 Passive
• The degree to which a joint may be passively
moved to the endpoints in the ROM
• No muscular contraction is involved
 Active
• The degree to which a joint can be moved by a
muscle contraction
 Isometric
• Means to contract a muscle statically without
changing its length
• This contraction is referred to has “hold”
 Concentric
• The muscle shortens while contracting against
resistance
• This contraction is referred to as “contract”
 Passive
stretches
• Referred to as “relax”

Hold-relax
• Passive stretch –hold for 10 sec.
• Athlete is instructed to “hold and not let leg move” for 6 seconds
 Athlete resists movement which creates isometric contraction
• Athlete relaxes
• Passive stretch held for 10 sec.
• Repeat 3 times


Contract-relax
•
•
•
•
•
Passive stretch –hold for 10 sec
Athlete isotonically pushes against resistance from partner-10 sec
Athlete relaxes
Passive stretch applied and held for 10 sec.
Repeat 3 times
•
•
•
•
Athlete moves body part to point of resistance and is told to “hold”
Muscles are isometrically resisted by partner for 10 sec.
Athlete relaxes-10 sec
Athlete moves body part into farther ROM
Slow –reversal-hold-relax
Training Variations

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SAID principle
Specific
Adaptation
Imposed
Demands
The body will adapt to overcome demands
placed on it
 Decreases potential for injury
 Ex. Muscle increases in size and efficiency
with progressive weight training
Principles of
Conditioning





warm up/cool down
Motivation- vary the program
Overload-make the system work harder
Consistency-regularly scheduled programs
Progression-increase intensity w/in athletes ability
Principles of
Conditioning
 Intensity-more important than quantity
 Specificity-specific goals to the athletes
sport
 Individuality-adjust program to the
athletes needs
 Stress-give them time away
 Safety-educate, proper techniques
Muscular Strength,
Endurance, and Power
 As muscular strength increases so does
endurance
 The ability to generate power is more
critical to performance than strength or
endurance
What determines
Strength?
 Muscle Size
 # of Muscle Fibers
 Inherited, but strength can still be increased
w/exercise
 Neuromuscular Efficiency
 Achieved by getting more motor units to fire
 Biomechanical Factors
 Tendon placement on bone will determine
how much force can be generated
What
determines
Strength?
 Fast Twitch vs Slow Twitch
 Slow twitch for endurance muscles
 Fast twitch for power, and strength
 Physical activity level
 Overtraining
 Psychological and physiological
breakdown
Physiological changes
 Increase in size and number of myofilaments
Core Stabilization Training
 Core (center of gravity)
 Lumbo-pelvic-hip complex
 29 muscles
 Weak core = inefficient movements=injury
SLIDING FILAMENT THEORY
MUSCLE BREAKDOWN ANATOMY
• EPIMYSIUM: COVERS ENTIRE MUSCLE, MADE OF THOUSANDS OF
MUSCLE CELLS
• PERIMYSIUM: SURROUNDS THE FASCICLE
• FASCICLE: MUSCLE FIBER GROUPS, ABOUT 150 FIBERS
• MUSCLE FIBERS: LONG, CYLINDRICAL CELLS ABOUT THE SIZE OF HAIR
• ENDOMYSIUM: SURROUNDS INDIVIDUAL MUSCLE FIBER
• MYOFIBRIL: WITHIN EACH FASCICLE, CONTAINS THOUSANDS CELLS,
MAKES MUSCLE CONTRACTION
REVIEW: TALK ABOUT EACH PART WITH A NEIGHBOR
MORE MUSCLE FIBER BREAK DOWN
• SARCOMERE: CONTRACTILE ELEMENT.
BANDS OF MYOFIBRILS ALIGNED.
SARCOMERE BREAK DOWN
• MYOFILAMENTS:
• THICK = CONTAIN BUNDLED MYOSIN
MOLECULES
• THIN = ACTIN MOLECULES
• THE SLIDING OF ACTIN PAST THE MYOSIN
PRODUCES MUSCLE SHORTENING
MYOFILAMENT CONTRACTION:
WATCH VIDEO THEN TAKE QUIZ AS A CLASS
• HTTP://HIGHERED.MCGRAWHILL.COM/SITES/0072495855/STUDENT_VIEW0/CHAPTER10/ANIMATION__MYOFILAMENT_C
ONTRACTION.HTML
SLIDING FILAMENT THEORY:
HOW MUSCLES CONTRACT
MUSCLE CONTRACTION BASICS:
ALL OR NOTHING PRINCIPLE
motor
____________________NEURONS
Muscle fibers
EXCITES _______________________
Acetycholine
(a neurotransmitter)
RELEASES _________________________
A muscle contraction
sarcolema
EXCITES ______________________
RESULTS IN ___________________________________________
Resistance Training
Techniques

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Isometric exercise
Progressive resistance exercise
Isokinetic training
Circuit training
Plyometric exercise
Calisthenic exercise
Isometric Exercise
 5-10 x 10 seconds
 Only increase strength in the angle the
contraction is produced
 Valsalva effect= increase in blood
pressure
 Use for injury rehab/reconditioning
Progressive Resistance
Exercises (PREs)
 Most popular/common, isotonic
 Eccentric vs Concentric
 Both overloaded and fatigued for greatest
improvement to occur
 Concentric 1-2 sec, Eccentric 2 to 4 sec
 Muscle fatigues faster concentrically
 Machines vs Free weights
 Machines are safer
 Free weights allow more movement and
neuromuscular control
Open vs Closed Chain Exercise
 Open
 Foot or hand is NOT in contact w/ground or
other surface
 Closed
 Foot or hand is weight-bearing
 More functional
Isokinetic Exercise
 Maximum resistance throughout the
ROM
 Not popular, need special equipment
Circuit Training
 Series of stations w/various combinations
 8-12 stations repeated 3 times
Plyometrics
 Rapid eccentric stretch followed immediately by
rapid concentric contraction
 1-3 sessions/wk, depending on sport
 48-72 hours recovery between sessions
 The rate of stretch is critical
 Develops eccentric control in dynamic movements
 Will cause muscle soreness in early stages of use
 Use only body weight when performing exercises
 Use sprung floors, Dry grass or an athletic track
 Aim to stay on the ball of your foot
http://www.5min.com/Video/How-to-Train-Plyometric-Drills-6184246
Calisthenic (free) exercise
 2-3 x 10 or more
reps
 Move the body
against gravity
 Pushups, situps
Functional Strength
Training
 Also improves neuromuscular control,
core stabilization, and flexibility
 Movements in all 3 planes
Female athletes
 Hard to build bulk due to lack of
testosterone
 Increased strength initially due to
neuromuscular efficiency
 Decreased strength to body weight ratio
PRE Techniques
For a given exercise the weight
should allow for 3x6-8 w/a recovery
period of 60-90 sec.
 Determine repetitions maximum (RM)



The max number of reps at a given
weight
Increase weight by 10%
Hand Grips

4 Common Grips
Pronated- palms down and knuckles up
 Supinated- palms up and knuckles down
 Alternated- one is pronated and the other is
supinated
 Hook – thumb is positioned under the index and
middle fingers.

Movement, ROM, & Speed
When the entire ROM is covered during
an exercise, value of the exercise is
maximized and flexibility is maintained or
improved
 Repetitions performed slow and
controlled increase the likelihood that full
ROM can be reached

Program Design

Designing a resistance training
program is a complex process that
requires the recognition of many
different variables
Needs Analysis

Evaluation of the sport
Determine the unique characteristics of the
sport.
 Enables the strength and conditioning coach
to design a program specific to the sport


Assessment of the athlete

Find out the athlete’s needs and goals
• Ex: training status, physical testing and evaluation,
training goals
Chart 18.1 Classifying resistance
training status
Resistance training Program
Training
Status
Current
Program
Not training
Beginner
(untrained) or just
Training Age
Training Stress
Technique
Experienc
e/skill
<2 months
None or low
None or
minimal
2-6 months
Medium
basic
1+ year
High
High
began
Intermedia Currently
training
te
(moderatel
y trained)
Advanced
(well
trained)
Currently
training
Chart 18.2
Example of General training Priorities by sport season
Sport Season
Sport
Practice
Resistance Resistance training goal
Training
Off-season
Low
High
Hypertrophy and muscular endurance
(initially); strength and power (later)
Pre-season
Medium
Medium
Sport-and-movement-specific (ie.
Strength, power, or muscular
endurance, depending on the sport)
In-season
High
Low
Maintenance of preseason training goal
Post-season
(active rest)
variable
variable
Not specific (may include activities
other than sport skill or resistance
training)
Exercise Selection


Involves choosing exercises for a resistance training
program
Most exercises involve primary muscle groups or body
areas relative to the athletes sport

Core exercises
• Recruit one or more large muscle areas
• Ex: chest, shoulders, back

Assistance exercises
• Recruit smaller muscle areas
• Ex: biceps, triceps, mainly used for injury prevention, & rehab

Sport specific exercises
• The more similar the training activity is to the actual sport movement,
the greater likelihood that there will be a positive transfer to that sport
Table 18.3
Examples of Movement-related resistance training exercises
Movement Pattern
Related Exercises
Ball Dribbling & Passing
Triceps pushdown, reverse curl, close-grip bench press
Ball Kicking
Unilateral hip adduction/abduction, knee extension, leg
raise
Freestyle Swimming
Lat pulldown, lateral raise, lunge
Jumping
Power clean, push jerk, back squat
Racket Stroke
Dumbbell fly, bent-over lateral raise, wrist curl/extension
Rowing
Bent-over row, seated row, hip sled
Running/Sprinting
Lunge, step-up, dorsiflexion
Throwing/Pitching
Pullover, overhead triceps extension, shoulder
internal/external rotation
Training Frequency

Training status
Athletes level of preparedness for training.
 3 workouts per week are recommended for
many athletes
 Chart 18.4


Sport season


Chart 18.6
Training load and exercise type

If the athlete lifts at maximum or near maximum
effort they need more rest in-between workouts
Chart 18.4
Resistance training frequency based on training status
Training Status
Frequency Guidelines
(sessions/week)
Beginner
2-3
Intermediate
3-4
Advanced
4-7
Chart 18.6
Resistance training frequency based on the sport season
(trained athlete)
Sports Season
Frequency Guidelines
(sessions/week)
Off-season
4-6
Preseason
3-4
In-season
1-2
Postseason (active rest)
1-3
Exercise Order


Power, other core, the assistance exercises
Upper & lower body exercises (alternated)

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Push and pull exercises



Gives more rest between sets
Alternate bench press with lat pull downs
The same muscle will not be used twice in a row
Supersets and compound sets


Supersets: 2 exercises that stress two opposing
muscles or muscle areas
Compound sets: sequentially performing two different
exercises for the same muscle group
Volume


Depends on the goal of the athlete
Chart 18.11
Volume assignments based on the training goal
Training Goal
Goal Repetitions
Sets
Strength
≤6
2-6
Power: Single effort
1-2
3-5
Multiple effort event
3-5
Hypertrophy
6-12
3-6
Muscular Endurance
≥ 12
2-3
Rest Periods


Related to the load; the heavier the load the longer the rest
periods
Chart 18.12
Rest Period Length Assignments Based on the Training Goal
Training Goal
Rest Period Length
Strength
2-5 min.
Power: single-effort event
2-5 min.
Multiple-effort event
Hypertrophy
30 s – 1.5 min.
Muscular Endurance
≤ 30 s
Cardiorespiratory Fitness
Ability to perform whole-body large
muscle activities for extended periods
 Aerobic vs anaerobic

Aerobic-intensity is low, CV system
can supply O2 for long periods
 Anaerobic-demand for O2 is greater
than body's ability to deliver


4 components

Heart, blood vessels, blood, lungs
Efficient use of O2

Maximum aerobic capacity
How much O2 can be used during 1 min of
maximal exercise
 Volume of O2 used to body weight ml/kg/min
 Normal 38-46, world class marathoner 60-80
 Genetically determined, but can train to be at
the top of your range
 more slow-twitch = higher Vo2 max
 Determined in a lab w/equipment

• Indirectly by taking radial pulse w/in 15 sec of
stopping exercise
Cardiorespiratory Endurance
Training Techniques
Continuous
 Interval
 Fartlek

Continuous Training
Exercises at the same intensity for long periods
 Type



Frequency

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At least 3 sessions/week
Intensity


Walking, running, swimming, cycling, rowing, XC
skiing
Target Heart Rate (THR)= MHRx 60 and 85%
Duration

20 to 60 minutes, competitive at least 45 min.
Interval Training
Allows for more intense work over a longer
period
 80% or higher MHR for short period
 More sport specific
 Ten 120 yd sprints in under 20 sec each, 1
minute walking recovery between each sprint

Fartlek “speed play” Training



A type of XC
running
Varied terrain, w/
no specific pace
identified
Best used in off
season
Strength Program
Sports med 2
Roll of the dice
2. Gender
 Odd # = male Even # = female
4. Sport
 1= football, 2= basketball, 3 = baseball, 4 = tennis 5 = soccer, 6
= swimming
6. Level of athlete 2 rolls.
 Beginner = #1 OR 2, Intermediate = # 3 OR 4, advanced = # 5
OR 6
 Endurance = 1, Hypertrophy = 2 OR 3, Strength = 4 OR 5
Power = 6
7. Sports Season
 In-Season = 1 OR 3, Off-Season = 2 OR 5, Pre-Season = 4 OR 6
SPORT ______________________________ LEVEL OF ATHLETE___________________ SEASON__________________
STRETCHES TO BE PERFORMED DURING WARM UP AND COOL DOWN:
In Each appropriate section of the calendar write
) and 4 example lifts/sets/reps and rest in between, indicating main muscle that you are working.
Cannot have same exercise order technique 2 days in a row.
.
ON WEEK 2 MUST SHOW ACCURATE OVERLOAD AND PROGRESSION
Sunday Monday
Days must match
step 9
Exercise must
match level
/goal/season
of athlete
See next slide
Tuesday
Wednesday
Thursday
Friday
Saturday
To fill out #1 in your Calendar:
• Exercise order technique:
– Roll the dice
– Depending on your athletes #,6 & 7 (from front) write the
exercise technique on the day
– You will need example lifts for each, sets,reps,rest (use charts!)
1.
2.
3.
4.
5.
6.
Power, other core, assistance exercises
Upper/lower
Push/pull
Supersets
Compound sets
Roll again
Achilles Tape Video (you will use all
white tape for practice)