Download The Strength Conditioning Laboratory

The Strength & Conditioning Laboratory
An Alternative Approach to Programing for Enhanced Performance and Injury Prevention
Dan Dalrymple
Head Strength and Conditioning Coach
New Orleans Saints
“Living hard was easy when was young and bullet proof”
‐“Was it 26”
Chris Stapleton
Personal Workout (circa 1979‐1987)
Monday/ Wednesday/ Friday
ORDER
1
EXERCISE
%
Bench Press
REPS
8,5,3,1,1,1,5
SETS
NOTES
Work to max
2
DB Bench Press
RM
10
3
3
Close Grip Bench Press
RM
10
3
4
Squat
RM
10
3
(1987 went to 20,16,12, 8)
5
Leg Extension
RM
Fail
3
Stack plus training Partner
6
Leg Curl
RM
Fail
3
7
Nautilus Double Shoulder
RM
Fail
2 or 3
8
Nautilus Double Chest
RM
Fail
2 or 3
9A
Nautilus Super Pullover
RM
Fail
2 or 3
Burn outs
9B
Lat Pulldowns
RM
Fail
2 0r 3
Burn Outs
10
Dips and/ or Triceps Burn Outs
Stack plus training Partner Pre exhaust
and burn outs
11A
Reverse Curls (!0 count negatives)
11 B
Wrist Curls
BW
20
3
70lbs
6
1 or 2
65-95lbs
20
1 or 2
Stack plus weight pinned on- Burn outs
Minimum rest between sets
Strip plates to burn out
Sample Workout circa 1993
MONDAY
ORDER
REST: 60-90
TEMPO
%
REPS
SETS
SERIES
1
EXERCISE
POWER SNATCH
10X
50-60
6
3
1
2
POWER CLEAN
10X
60-70
6
3
1
3
BENCH PRESS
8,5,3,,1,1,1,5
312
RM
4
BACK SQUAT
312
60-70
10
3
1
5
LEG CURL
421
RM
10-12
3
1
6A
NOTES
1
WIDE PULLDOWN
312
RM
10-12
3
1
TO CHEST
6B
BEHIND NECK PRESS
302
RM
BW
10-12
3
1
ELBOWS OUT
7A
DIPS
302
3
1
7B
BICEP CURL
312
RM
3
1
8A
TORSO CURL
421
BW
10-12
3
8B
SIDE BENDS
421
BW
10-12
3
1
8C
REV TORSO CURL
421
BW
10-12
3
1
8D
STANDING RUS. TWST.
101
BW
10-12
3
1
10-12
1
OK now give me a minute……..
(AKA things that dive me nuts)
“If you only do what you do, you will never do what you’ve never done.
Specificity
(or really over specificity)
•
•
•
Trying to mimic only the movements commonly used in sport/ position
Planning energy system work only based on specific game needs
Replacing all agility work with position drill inspired training
• COMPLETE AND UTTER DISREGARD FOR THE GENERAL PREPERATION PHASE OF PERIODIZED TRAINING PROGRAMS
“Falling feels like flying ‘til you hit the ground”
‐“Parachute”
Chris Stapleton
“Function Training”
(I guess as opposed to non‐functional training‐ is this even possible?)
• I don’t disagree with many of the ideas I just really hate the term.
• In many ways go’s hand in hand with to my issues with over‐specificity.
• What ever happened to just lifting heavy weights as explosively as possible?
• Some stuff just wasn’t made to be done on a Boso or Stability Ball. Its just silly.
“You only need a roof when its raining…. You only need a fire when its cold”
‐“Parachute”
Chris Stapleton
“Freaking out about movement screen results and or training only correctives and or trying to fix everything”
(Workouts that aren’t really WORK outs)
• Some compensations help performance
• If its not broken why fix it?
The worst phrase in the English language….
“ I cant squat” or “I don’t do squats”
or
“The doctor/ trainer said not to do squats”
And now back to the previously scheduled
presentation………
A Different Paradigm for Designing Training Programs
• Background Assessment – Sport, Position, Injury History, Individual Structure
• Active Assessment (on going)
– More than a periodic movement screen
– Use systematic constantly varying exercise prescription to identify movement dysfunctions
• Balance Attainment‐Activation
–
–
–
Correct Compensations/ Develop Appropriate Movement Patterns
“Wake up” Inhibited Muscles Lengthen Short Muscles/ Strengthen and Shorten Long Muscles
• Skill Enhancement‐ Integration
–
–
Train the non compensated‐ balanced body for improved performance
Train to translate the work done in the training program to the athletic field/ “Real Life” situation
“Have a plan, work the plan and plan for the unexpected”
‐Terry Hoeppner
Major Objectives of Athletic Performance Enhancement Program
– Improve quality and efficiency of movement
– Identify and correct compensation patterns and dysfunction that limit optimal performance and/ or contribute to injury
– Promote structural balance
– Increase work capacity
ASSESSMENT
“The Body Becomes It’s Function”
When faced with a demand the human body will “find a way” to adapt to the stimulus‐ “GET ‘ER DONE!”
Unfortunately often this will result in compensation, rather than truly efficient movement. Injuries over a lifetime can and more than often will
contribute to this process.
THE LINK BETWEEN CORE JOINT STABILITY, PERFORMANCE AND INJURY PREVENTION
• Every joint in the body has a group of small core muscles. If those muscles are not strong, that joint will be unstable. • When small core muscles are weak, the brain will select larger muscles to do their job and the small core muscles will be forgotten. • It will take specific, rotational exercises to wake up those muscles to get them working again. When they are awakened, the body will be able to move freely and powerfully once again.
• If a joint is unstable, the nervous system will not let the large muscles (which move the joint) operate at their greatest strength of effectiveness.
ELEMENTS OF PERFECT POSTURE
These points should
align from the Side:
‐ Hole of the ear
‐ Middle of the shoulder
‐ Middle top of the pelvis
‐ Middle of the knee
‐ Front of the outside
ankle bone
These points should
align from the Front:
These points should
align from the Rear:
‐ A point directly between
the eyes
‐ The middle of the back of
the head
‐ The small indentation at
the top of the breast bone
(sternum)
‐ A line directly up the spine
and between the shoulder
blades
‐ The navel
‐ The division of the buttocks
‐ The pubic bone
‐ An imaginary point directly
between the feet
‐ An imaginary point directly
between the feet
Joint Oriented Approach
Shoulder
(mobile)
Elbow
(stable)
T‐Spine
(mobile)
Anterior View
Lumbar
(stable)
Hip
(mobile)
Wrist
(mobile)
Knee
(stable)
Ankle
(mobile)
Most Common Athletic Body Compensations
•
•
•
•
•
•
Quads are short and hamstrings are long and weak.
Lower back muscles are short and your middle abdominal muscle is long and weak.
Muscles that rotate hips outward are short and ones that rotate them inward are long and weak.
Small, important muscles around the spine will be long and weak.
The abdominal oblique system will be imbalanced. The outermost oblique will be short.
Consequently, the innermost oblique, along with an incredibly important muscle called the transverse abdominis, will be long and weak.
(The combination of these two muscle imbalances will leave the spine virtually unprotected and will create an environment for muscle atrophy and weakness, disc and spinal ligament injuries, and nerve damage.)
POSTURE AND PELVIC TILT
Neutral Pelvic Tilt
Anterior Pelvic Tilt
“Anterior pelvic tilt can be a contributing factor to hamstring injuries and sports hernia”
PSIS
PSIS
ASIS
PS
PS
ASIS and PSIS Parallel to floor
ASIS
ASIS to PUBIS ‐ Forward Tilt
“The neutral pelvis
position sets up the
power muscles around it
to work more efficiently
than any other position.”
Abdominals and Low Back in Correct Position
Abdominals and Low Back in Incorrect Position
Balance Attainment/ Activation
CORE vs. Core
• All joints have a core group of muscles. If these core muscles
are weak, the joint will be unstable, performance will suffer,
and athletes will be at risk of injury.
• All cores are made up of a group of muscles that stabilize and
protect the joints during movement.
• The spine is a series of joints and has a specialized group of
core muscles.
• Core muscles that surround the hips, shoulders
and trunk are dedicated to stabilizing movement in the body, but they also have the dual role as rotators which both start and stop powerful rotation.
VIRTUALLY ALL JOINT INJURIES ARE THE RESULT OF A JOINTS INABILITY TO CONTROL ROTATION!
•The body basically moves in two ways: it either rotates around one pivot point (rotation), or parts of it move in the same direction along a straight line (translation).
•There are three directions of movement for the body. It can move frontward or backward, side‐to‐side, or around in a circle. •There are three “planes of movement” named X, Y, or Z
•Understanding which muscles act on the various planes makes it possible to know how to build a perfect posture.
•There are five major centers of movement that rotate in nearly a complete circle—the hips, shoulders, ankles, wrists, and neck. The muscles that surround these areas are usually classified as small stabilizers, but they provide both the power and stopping action for rotation.
•Most postural and injury problems begin in, and around, the hips, ankles, and shoulders.
•Core and rotator strength corresponds with muscles that surround spine, hips and shoulders, and are essential to conditioning for outstanding athletic performance and injury prevention.
PLANES OF MOVEMENT
X is the horizontal line on the chart
Y is the vertical line
Z is the axis that cannot be found
on the graph paper because it goes
through the chart (visualize holding
the graph paper up in front of you and
poking a pencil straight through it –
that is the Z axis)
The Hips are the Key!


Hip dysfunction (limited mobility) most often caused by modern life (AKA sitting) is a key factor in limited performance and or injury.
No coincidence that so many athletes that suffer knee issue so often also exhibit lumbar spine dysfunction, core muscle injury and or hamstring problems
INTERNAL ROTATORS OF THE HIP
Posterior View
Anterior View
External or Outward Rotation Muscles
External Rotators of the Shoulder
External Rotation
Muscles of the hip
Hip Muscles Beneath Layer
Outer vs. Inner Muscles of the Core
External Oblique
Rectus Abdominus
Front View of Outer Core Muscles
Spinal Erectors
Back View of Outer Core Muscles
Transverse
Abdominis
Internal Oblique
Front View of Inner Core Muscles
The Laboratory
Multifidus
Back View of Inner Core Muscles
Two Fundamental Movements
Squat (deep knee bend)
• Basis for almost all sports specific movements
Hip Hinge
• Key to safe, efficient and effective posterior chain work
Methods of Evaluation
What we looking for?
Performance
Injury Risk Management
• Triple Extension
• Hip Mobility and Strength
• Ankle Mobility and Strength
• Ability to perform a variety of movement patterns with control, power and speed
• Ability to generate maximum force and speed
• Lumbar/ Torso Stabilization and Control
• Hip Mobility and Strength
• Ankle Mobility and Strength
• Shoulder Mobility and Strength
• Pelvic Orientation
• Ability to perform a variety of movement patterns with control, power and speed
How do we find it?
• Constantly vary exercise selection
–
Each exercise requires different levels of motor control coming in differing combinations of muscles. Slight variations in exercise may recruit different motor units.
• Vary how exercises are performed. Add force. Add speed. Add instability (within reason). Play with the force curve. Change rep schemes. Change tempo. Add isometric pauses. Change order of exercise. Understand role of pre fatigue.
• Take note of how exercises effect performance on benchmarks and real world performance.
Exercise Progressions‐ Regressions
POWER CLEAN
SQUAT
# All can be done with Barbell with Dumbbells for further regression
 Clean Pull f/ Hang (Mid Thigh) flat feet
 Clean Pull f/ Hang (Above Knee) flat feet
 Clean Pull f/ Hang (Below Knee) flat feet
 Clean Pull f/ Hang (Mid Thigh) jump
 Clean Pull f/ Hang (Above Knee) jump
 Clean Pull f/ Hang (Below Knee) jump
 Hang Clean (Mid Thigh) jump
 Hang Clean (Above Knee) jump
 Hang Clean (Below Knee) jump
 Clean Pull f/ Floor
 Power Clean
 Power Clean progress with weight or speed

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Body Weight Squat (Deep knee bends)
No hands barbell Front Squat
PitShark Front Squat
PitShark Belt Squat
PitShark Harness Squat
Goblet Hold or Double KB/DB Front Squat
Reverse Safety Squat bar Front Squat
Stability Back Squat (chains and band supported KB/DBs)
Box Squat
Barbell Box Squat
Barbell Back Squat
Barbell Back Squat progress with weight, speed or technique modification (example bottom up or 1/1/4 reps)
## Exercises in blue are injury subs
Exercise Progressions‐ Regressions
Horizontal Pulls

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Machine Row
Supported DB/KB/FB Row
Supported Barbell Row
Unsupported or Stance DB/KB/FB Row
Unsupported or Stance Barbell Row
Barbell Body Weight Row (vary body position from incline to decline to increase difficulty)
TRX/ Ring Body Weight Row (vary body position from incline to decline OR vary load or vary tempo to increase difficulty)
Vertical Pulls (credit Mike Roberson)

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½ Kneeling Single Arm Lat. Pulldown
Tall Kneeling Lat. Pulldown
Assisted Chin Up (to chest)
Semi‐Assisted Chin Up (to chest)
Chin Up (to chest)
Vary Grips from close pull up to wide to increase difficulty OR‐
Increase Load Chin/ Pull Ups OR
Manipulate strength curve trough tempo changes
Exercise Progressions‐ Regressions
Horizontal Push
Vertical Push
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Barbell Push Ups
DB Flat Bench Press
Push Ups
Unstable Push Ups (BOSO, Stability Ball, TRX)
Stability Bench Press (chains and band supported KB/DBs)
Weighted or Resisted Push Ups (Smith 
Barbell Bench Press


Dips (assisted to resisted progression)
Barbell Bench Press (multiple angles multiple grips)
Barbell Bench Press (multiple angles/ grips) progress with weight, speed or technique modification (example bottom up or 1/1/4 reps)

machine, weighted vest, Pitshark or Bands)

Shoulder Lateral Raise (double or single arm)
Machine Shoulder Press (double or single arm)
Cable Shoulder Press (double or single arm)
DB/FB Shoulder Press (double or single arm)
KB Shoulder Press (double or single arm)
Barbell Shoulder Press
DB/KB or FB Push Press (wall balls)
Barbell Push Press
Handstand Push Ups (scaled)
Handstand Push Ups
Exercise Progressions‐ Regressions
Single Leg Squat Related
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Split Squat (Body Weight or Assisted)
Split Squat (DB/KB)
Split Squat (Barbell)
Split Squat (Slider or Slide Board)
All of Above Unbalanced Load
Split Squat Rear Foot Elevated

Smith Machine Split Squat (Rear Foot Elevated and Unsupported) BW progress to weight
Split Squat (Rear Foot Elevated and Semi‐
Unsupported‐ TRX or Rings) Body Weight Progress to Weighted
Split Squat (Rear Foot Elevated and Unsupported) Body Weight Progress to weighted
Progress with load increased instability or speed
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Exercise Progressions‐ Regressions
Lunge
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Body Weight Retro (step back) Lunge
Loaded Retro (step back) Lunge
Body Weight Lunge in Place
Lunge (loaded in place)
Barbell Lunge
Walking Lunge Loaded
Unbalanced Load Lunge
Unstable Load Lunge
Unbalanced Walking Lunge
Unstable Load Lunge
Progress with Load and speed as well as add additional movement such as upper body rotation.

ALL CAN BE DONE IN MULTIPLE PLANES
Exercise Progressions‐ Regressions
Step Up
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Front Foot Elevated Single Leg Squat (Body Weight or Assisted)
Front Foot Elevated Single Leg Squat (DB/KB)
Body Weight Retro (step back) Lunge
(Barbell)
Body Weight Low Box Step Up
Loaded Low Box Step Up
All of Above can be done with Unbalanced Load
Increase Box Height to Progress

Loaded High Box Step Up (KB/DB/FB)




Barbell Step Up
Unbalanced Load Step Up
Unstable Load Step Up
Progress with load increased instability or speed

ALL CAN BE DONE IN MULTIPLE PLANES
Set/ Rep/ Intensity Guidelines
GOAL
Endurance
Hypertrophy
Basic
Strength
Peak
Strength
Peak Power
REPS
12+
7-12
4-6
SETS
1-3
3-6
3-5
%1RM TEMPO
<70% Slow
70-80% Slow
80-90% Slow to
1-3
3-6
>90%
Explosive
1-3
3-10
<60%
Explosive
Moderate
Sample Workout 2016
NEW ORLEANS SAINTS
Monday OR Tuesday
Exercise
Day 1
Order
A
B
C
D
E
Bench Press 3RM WEIGHT________
Sets
3 x
"Arm Pits" Grip Bench Press (Bottom Up)
10
Chin Ups (Progression)
DB Lateral Raise
3 x
10
Bent Over DB Rear Delt Fly
3 x
12
3 x
15‐20
Neck Flexion
Neck Extension
Wall Balls
Slams
Tuesday OR Wednesday
Day 2
Order
A
B
10
C
D
15‐20
Sets
3 x
Power Clean (Progression)
B
Front Squat (Reverse SS Bar)
3 x
C
GHG Raise
3 x
Clean Pulls Banded Hip Lift (Double Leg)
Barbell Step Ups
Stability Ball Neck Bridge (Flex and Ext)
Dog Sled Drives Calorie Row
E
For Time
Power Clean MAX WEIGHT________
Exercise
A
E
Rest
21‐15‐9
1 x
Reps
2 each
3 x
5 x
Sets
3 x
DB Row (elbows in) DBs or machine
Stability Ball Push Ups
Face Pulls
Hip Bar Shrugs
Neck Lateral Flexion (RT/LT)
Dips
Chin Ups (Progression)
3 x
12
3 x
12
3 x
10
12
12‐15
20‐15‐9
For Time
Back Squat 3RM WEIGHT________
Exercise
Sets
1 x Reps
5 each
Single Leg Squat Cone Touch Drill 5
B
RDL
3 x
10
6
C
Slider Single Leg Squat
3 x
6/6
10
6/6
D
Stability Back Squat (chains and bands)
Slider Goblet Hold KB Side Squat
KB Hip Hinge Drill
10/10
Banded Neck Rotation (RT/ LT)
20 yrds
Slide Board or Slider Leg Curls
Speed Ball Leg Kicks
15 cal
E
Rest
5
1 x
Thursday OR Friday
Order
Reps
10
Standing Cable or Band External Rotation
Day 4
Rest
Standing Press 3RM WEIGHT________________
Exercise
Standing DB Overhead Press
A
5
3 x
Wednesday OR Thursday Day 3
Wt
5
4 x
Seated (Elbow on Knee) Ext. Rotation
Order
D
Reps
Banded Hamstring Drive Downs
3 x
5
3 x
6/6
6
10/10
2 x
15 sec
20 sec (10‐10) per
Rest