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STRENGTH & CONDITIONING Pete McKnight EIS/UKA Strength & Conditioning Coach Introduction “The human body is an adaptable living organism. It is nothing more than an interdependent matrix system that communicates with and amongst itself all day long through electronically charged molecules-you are an ever evolving and fluctuating organism that is selfregulating and supercompensating-you are nothing more than a bio-electrical field that is hell bent on one function--SURVIVAL!” Buddy Morris The Five Rings Model Movement Skills Technical/Tactical Lifestyle & Support Psycho-Behavioural Skills Physical Conditioning Strength Characteristics Isometric force: time curve indicating maximal strength, maximal rate of force development, and force at 200 ms for untrained, heavy-resistance strength-trained, and explosive-strength-trained subjects (adapted from Häkkinen et al., 1985 a, b). What is Strength? The ability to exert a force against a resistance. F=ma (Newton’s 2nd Law of Motion) Dynamic strength is defined as the maximal ability (capacity) of a muscle to exert force or torque at a specified velocity (Knuttgen & Kraemer, 1987) What is Strength? Force-velocity curve showing how power can be related to these qualities What is Conditioning? Capacity for training Building blocks for future work ‘Prevention’ of injury Physical preparation 3-D Training Lower level training – pre-strength Auxiliary training – parallel to strength Planning & Organising “If you fail to plan, you plan to fail” Programmes Loading patterns Periodisation cycles Priorities Priorities “Be careful over emphasising qualities that are not specific to the primary components or objectives of the training cycle, because you will have too many qualities competing for the draw on the nervous system.” Charlie Francis Neuromuscular demands Metabolic demands Priorities Demands of the event? What really matters How strong is strong enough? Strengths vs. Weaknesses Biggest gains – best use of time Time of year/periodisation cycle Level of athlete/training age Aspects of Programming 1. Strength 2. Movement 3. Conditioning 4. Power / Speed Planning a programme Strength Fundamentals e.g. Olympic lifts & variations Squats Dead lifts; RDL’s Supplementary exercises Upper body Lower body smaller muscle groups Planning a programme Warm-ups ‘Core’ conditioning Drills Plyometrics Hurdle work Lifting technique Injury prevention / muscle balance Assisted running / jumping (Ritzdorf, 1998) Decreasing the external loads when performing jumps is a good stimulus to develop the velocity component of explosive strength. Strength Typical rep range 1-5; multiple sets Unilateral leg Bilateral leg Posterior chain Hips Upper body press Upper body pull Movement Dynamic flexibility (walking; floor work) Crawling Drills Hurdles Lateral stepping; Carioca Jumps; landings Agility circuits Reactive drills Coordination drills Conditioning Functional conditioning Unilateral Bilateral Asymmetric Global rotational Trunk (static & dynamic; low load & high load) Hip / Pelvis Hamstring Upper body Lower leg & foot Conditioning Circuit Trunk Exercise Reps Sets Dead Bug 10 2-3 Seated Med Ball Twist 10 2-3 30-60 secs 2-3 10 2-3 30-60 secs each side 2-3 10-20 2-3 10 2-3 10 each leg 2-3 Front Plank Sit-up (with or without throw/Med Ball) Side Plank Left & Right Overhead Squat Kneeling Twist Throw Hip Bridge Conditioning Circuit Foot Conditioning Drills – Hard Surface/Mat Based Reps Sets Dynamic Ankling 10m 2-3 Ankling Walks 10m 2-3 20 each 2-3 Heel Walk 10m 2-3 Toe Walk 10m 2-3 1 length 2-3 10m 2-3 Foot Fires & Powers Intrinsics (clawing on mat) Lateral Boarder Walk Hamstring Eccentric to decelerate lower limb Isometric during stance phase Impacts choice of exercise Biarticular nature of hamstring Trunk Conditioning Internal obliques External obliques Rectus abdominis Quadratus Lumborum Multifidis Transversus Abdominis Power/Speed Olympic lifting exercises Squat based power exercises Medicine ball / Powerbag throws Power Jumps Reactive Jumps High level of force, less focus on velocity Small amplitude, high speed of contraction Resisted Running Rotational Power Upper body power Transfer of Training Coordination exercises specific to movement patter of event Strength and coordination Speed and coordination Other Considerations... Single Leg Progressions Cyclic nature of running Balance/proprioception – static/dynamic Hopping – SSC Landing Strength Max strength Power Coordination – bounding/step-ups Choice of Exercise Must serve a purpose Must be executed correctly to maintain emphasis and function Phase dependant Speed dependant A assists B; B assists C; C impacts performance Importance of Warm-up 1. 2. 3. 4. 5. Volume of conditioning 3-dimentional conditioning Teaching movements/motor patterns Warming up muscles – specific preparation for lifting weights (moving through full ROM) Technical development of exercise Good Coaching/Good Training “Repetition is the mother of learning” Latin Proverb “Precise repetition is the mother of excellence” Quality is better than quantity, but a larger quantity of quality work is best Intent Intent “Intension to move the bar quickly rather than the actual speed of the bar is the goal” (Young & Bilby, 1993) Better recruitment of motor units Synchronisation Muscles activated at higher frequency Transfer of force “You Focus can’t push rope...” Monitoring Strength diagnostic tools - KMS, BMS, Tendo, Musclelab Record keeping/training diary Monitoring Load Metres Minutes Contacts To build Work Capacity Monitoring Monitoring Directs Training Monitoring on a regular basis could be important in helping the coach to determine which component is deficient so that training can be implemented to address the deficiency and to provide motivation to the athlete. Monitoring Year 1 Year 2 Year 10 112500 135000 225000 Acceleration 0-50m (m) 5000 6000 10000 Speed 50-150m (m) 4800 5500 11000 Speed Endurance 150m + (m) 6000 7000 10500 Drills (m) 7600 8650 15000 Plyometrics (contacts) 1152 1478 2540 Conditioning (minutes) 2250 3150 7200 Volume Load (Kg) Testing 1RM Strength Tests Speed Acceleration Vertical Jump Key Competencies Goal setting Motivation, structure Direct Training , planning Performance Indicators Objective measures of progress KPI’s Goals/Targets Standards of excellence Correlations Normative Data Physics / biomechanics Performance Indicators Time (s) Exercise 43.5-45.0 45.1-46.0 46.1-47.0 47.1-48.0 48.1-49.0 49.1-50.0 50.1-52.0 52.1-54.0 Flying 30m sprint (s) 2.52-2.63 2.64-2.71 2.72-2.79 60m sprint (s) 100m sprint (s) Standing long jump (m) Standing triple jump (m) Bench press (Kg) Clean (Kg) Squat (kg) 6.5-6.6 6.6-6.7 6.7-6.8 2.8-2.88 6.8-6.9 2.89-2.98 2.99-3.08 3.09-3.14 3.15-3.20 6.9-7.0 7.1-7.2 10.2-10.4 10.4-10.5 10.5-10.7 10.7-10.9 10.9-11.1 11.2-11.3 3.1-3.2 3.0-3.1 2.9-3.0 2.8-2.9 2.7-2.8 7.2-7.3 7.3-7.4 11.3-11.4 11.4-11.5