Download TRAINING Dynamic Warm-Up

Traditional Resistance Training
Golf
Golf Specific Programme
Functional Functional
Training
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Resistance training has grown in popularity over the last 2 decades. (Kraemer, 1996)
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Conditioning is the process of changing the physical, physiological and psychological behaviour. (Beachle, 1994)
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Functional training is the application of functional anatomy to training and can therefore be described as purposeful training. (Boyle, 2005)
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Golf performance can be improved by strength and conditioning. (Doan, 2006; Fletcher, 2004; Hetu, 1998; Jones 1999; Lephart, 2007; Thompson, 2007; Thompson 2004; Wescott, 199, Lanford, 1976; Wescott, 1996)
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Elite golfers showed significantly larger hip, torso and shoulder strength than less skilled golfers. (Sell, 2007)
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Strong correlation between swing speed and
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Trunk power
Leg and hip power
Combined arm and trunk power
Combined arm and trunk power
Grip strength (Yoon, 1998)
Accuracy does not decrease. (Lanford, 1976; Doan, 2006 )
y
(
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• Strength and power influences the forces and torques that the player can exert on the club. (Hellstrom, 2009)
• There is an association between physique and driving distance. (Wells, 2009)
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Significant correlations were noted between anterior abdominal muscle endurance and driving distance. (Wells, 2009)
Power
Max. Strength
Hypertrophy
Anatomical Adaptation
p
Fitness Post WWII
East
West
Strength
g
Training
Aerobic
g
Training
Epimysium
Perimysium
Endomysium
• Arrival of impulse via motorneuron
Arrival of impulse via motorneuron via AP.
via AP
• Synaptic transmission at NMJ.
• ACh released and binds to receptors on sacrolemma. • AP propagates along sacrolemma.
• Hyperpolarisation of T‐tubule within muscle fiber.
• Ca++ released into sacroplasm from sacroplasmic reticulum.
• Ca++ bound by troponin.
• Changes troponin to tropmyosin.
• Release of inhibition of myosin‐ATPase.
k
db
h k d h fl
• Link created between thick and thin filaments.
• Swivel of myosin head on actin filament.
• Tension exerted.
• Shortening by sliding filament action.
• Reduction of tension in muscle (starts when Ca++ removed).
(
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• Magnesium ATP bound by actin‐myosin.
• Cross‐bridges disconnected.
hb d
• Actin‐myosin‐ATPase inhibited.
• Active tension disappears.
• Series elastic elements restore to length.
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The most common way to classify muscle fibers is mechanical properties.
Using this system there are 2 main types:
– Slow twitch (type 1)
– Fast twitch (type 2).
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Fast twitch can be further subdivided into type 2a and type 2b. • Principal of orderly recruitment Slow
Fast 2a
Fast 2b
HOWEVER
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During high speed movement elective or preferential recruitment of fast t it h (B
twitch. (Bosco, 1999; Stuart and Enoka, 1999) 1999 St t d E k 1999)
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FT IIb take on the characteristics of FT IIa after years of endurance training (Wilmore and Costill 1994)
training. (Wilmore and Costill, 1994)
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Isometric – Muscle length does not change because contractile force equals resistance. •
Concentric – Muscle shortens because contractile force is greater than resistance.
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Eccentric – Muscle lengthens because the contractile force is less than resistance.
than resistance.
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The stretch shortening cycle is where an eccentric action moves rapidly to a concentric action after a brief isometric contraction
rapidly to a concentric action after a brief isometric contraction.
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Body adapts to the training stress or stimulus if its worked harder than normal.
Supercompensation Theory adapted from Hans Seyle
General Adaptations Syndrome (GAS) (1936)
Neural Adaptation (NA)
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Initial response.
Increased efficiency of NM system.
Time frame – Within 1 month. (Komi, 1986)
Structural Adaptation (SA)
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Long term response.
Enlargement in muscle fibers. (
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Increased cross sectional area (CSA).
Not uniform FT>ST. (Hather, 1991)
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After a period of training the body adapts to the demands placed on it.
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If no variation, body ceases to adapt and becomes stale. This can also lead to overtraining.
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In strength training, acute training variables should all be manipulated to apply overload and variation.
manipulated to apply overload and variation.
Generality
Beginners.
Specificity
More specialised.
Better results.
Interference
Train appropriately.
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Single muscle group or multiple groups.
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Multiple joint exercises are regarded as most effective for improving strength and power. (Fleck, 1997)
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Multiple joint exercises like Olympic lifting have been shown to be most M
lti l j i t
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lik Ol
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t b
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effective for increasing muscle power. (Garhammer, 1991)
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Multiple joint exercises also have greatest hormonal (Kraemer 2003) and
Multiple joint exercises also have greatest hormonal (Kraemer, 2003) and metabolic (Ballor, 1987) effect.
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Kraemer et al 2002 showed the importance of total body resistance
Kraemer et al, 2002 showed the importance of total body resistance.
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The less the number of exercises used the greater the emphasis on maximum strength and power. •
The greater the number the greater the emphasis on the anatomical adaptation phase.
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Fatigue increases as training session progresses. •
Minimise fatigue for strength and power through fewer exercises and
Minimise fatigue for strength and power through fewer exercises and reps.
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`The duration of the training unit depends on –
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1. The aim of the unit
2. Phase of training and competition
2. Phase of training and competition
3. Other training completed
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If a player is competing then the training session will not be exhaustive. •
Fatigue compromises skill.
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Take care introducing any new exercises as they may lead to DOMS lasting 48 hours.
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Total body (multiple joint), upper/lower body split, muscle group split.
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The sequencing of exercises has a bearing on the acute expression of muscular strength. (Sforzo, 1996)
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Perform large muscle groups before small.
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Perform multiple joint exercises before single joint exercises.
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For power training, perform total body exercises (from most complex to least complex) before basic exercises.
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Rotate upper and lower body exercises or opposing agonist antagonist relationship exercises.
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Highly dependent on exercise order, volume, frequency, muscle action, Hi
hl d
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rep speed and rest intervals. (Kraemer, 2000) •
The phase of training dictates load (Kraemer 2001)
The phase of training dictates load. (Kraemer, 2001)
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Altering the load influences acute metabolic, hormonal, neural and CV responses to training (Fleck 1997; Hakkinen 1985; Kraemer 2001; Sale
responses to training. (Fleck, 1997; Hakkinen, 1985; Kraemer, 2001; Sale, 2003)
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Loads of 40‐50%
may increase dynamic muscular strength in previously
Loads of 40
50% may increase dynamic muscular strength in previously untrained individuals (Anderson, 1982) as this initial phase is characterised by improved neural adaptation. (Rutherford, 1986) •
Loads of over 85% are needed to produce further adaptations in advanced resistance training. (Hakkinen, 1985)
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Cessation from physical activity; can be active or passive.
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Rest between sets and exercises influences metabolic, (Kraemer, 1990); hormonal, (Kraemer, 1987) and cardiovascular responses. (Fleck, 2003)
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Acute force and power production is compromised with short rest. (Kraemer, 1997)
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Higher rest periods associated with greater strength and power gains. (Pincivero, 1997)
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Strength and power training are highly dependent on anaerobic energy release primarily via the phosphagens (ATP‐CP). Maximum phosphagen
repletion occurs within 3 minutes (Fleck 1983)
repletion occurs within 3 minutes. (Fleck, 1983)
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Less rest (stressing the ATP‐CP system) is important for hypertrophy. •
Increased blood flow is important for protein synthesis. (Biolo, 1985) •
Concentric force production and neural activation was lower for C
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intentionally slow lifting compared to moderate velocity. (Kraemer, 2004)
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High velocities have been shown to be more effective for muscular High
velocities have been shown to be more effective for muscular
performance and for increasing the rate of strength gains. (Hay, 1983) •
Power development think explosive!
Power development ‐
think explosive!
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The use of medium and light loads are also associated with power development
development.
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High velocity requires the player to accelerate the load maximally through the concentric phase, with a controlled return on the eccentric
through the concentric phase, with a controlled return on the eccentric phase. (Jones, 1999) (Adapted from Hakkinen, 1985)
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T i i V l
Training Volume (V)
(V) = Sets (S)
S (S) x Reps (R)
R
(R) x Weight (W)
W i h (W)
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Intensity and volume are inversely related. (Fry, 1997)
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Nervous, metabolic, hormonal and muscular systems are sensitive to training volume. (Hakkinen, 1985; Kraemer, 2001)
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Typically power training sessions (heavy loads, low reps, high sets, long rest intervals) are considered low volume. (Hakkinen, 1985)
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Moderate to heavy loads, high reps (characteristics of hypertrophy) are generally regarded as high volume.
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The number of training session performed in a period of time influences Th
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adaptations.
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Strength and hypertrophy training 3 times per week on alternating days Strength
and hypertrophy training 3 times per week on alternating days
has been shown to be an effective initial frequency for strength gains. (Kraemer, 2001)
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1‐2 days per week has been shown to be effective for maintenance for those already engaged in a resistance programme. (Graves, 1988) •
Continue power training during tournaments as non‐fatiguing. (McGregor, 2013)
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Consider maintenance through warm‐ups, anatomical adaptation and core training.
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Working muscles in isolation will change individual muscles, but will not likely change movement patterns. (Sahrmann, 2007)
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Train movement not muscles. (Sahrmann, 2007)
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Functional training in golf may be of particular benefit because a mechanically sound swing requires a combination of mobility, stability and balance (Thompson 2007)
balance. (Thompson, 2007)
• Joint Primary Needs
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Ankle Mobility (saggital)
A
kl M bilit (
it l)
Knee Stability
Hip Mobility * (multi
Hip Mobility (multi‐planar)
planar)
Lumbar Spine Stability
Thoracic Spine Mobility
Scapula Stability
Gleno‐humeral Mobility
Gray Cook
Gray Cook
Mobility
Manual Therapy
Physiotherapy
Chiropractic
Osteopathy
ST Therapy
Self Stretch/Mobs
Foam Roller
Peanut
Spikey Ball
Warm‐up
Functional Warm‐
up
TRAINING
Dynamic Warm-Up
Before
f
starting, spend 5-10 mins on bike or treadmill until slightly out off breath or sweating
lightly
1) Side Lying Thoracic Rotation
Lie on side with arms outstretched and hips & knees bent to 90 degrees
pp
g bending
g elbow to 90 degrees
g
side,, slowing
Rotate trunk towards opposite
Repeat 5 times on each side
TRAINING
Dynamic Warm-Up
2) Supine Lumbar Rotation
Lie on back with arms and legs outstretched
Bend one hip & knee to 90 degrees, then rotate to opposite side
Rotate back to start position and straighten
Repeat 5 times on each side
TRAINING
Dynamic Warm-Up
3) Kneeling Thoracic Rotation
Startt on allll ffours with
St
ith llumbar
b spine
i iin neutral
t l
Bend elbow and place against side of head
Begin with bent elbow pointing to floor, then rotate fully to opposite side until
elbow points to ceiling
Maintain lumbar spine neutral
Repeat 5 times each side
TRAINING
Dynamic Warm-Up
4) Spine Flexion-Extension
Start on all fours
Rock back on to heels, extending both shoulders
Push forwards,
forwards running nose along floor
At end of movement, push up into full extension of elbows and spine
Repeat 5 times
TRAINING
Dynamic Warm-Up
5) Squat Sequence
Start with feet shoulder width apart and club held overhead
Bend forwards keeping knees straight to stretch hamstrings
Bend knees into full squat
Push up into standing with club held overhead
Full squat and return
Bend forwards, bending knees
Straighten knees to stretch hamstrings
Return to standing and fully extend spine
Repeat 5 times
TRAINING
Dynamic Warm-Up
5) Squat Sequence
TRAINING
Dynamic Warm-Up
6) Lunge Rotation
With club held behind head, lunge forwards
Rotate trunk towards side of front leg
Push back to start position
Repeat 5 times to each side
TRAINING
Dynamic Warm-Up
7) Side Lunge
With club held behind head, lunge to side
Side bend trunk away from lunging leg
Push back to start position
Repeat 5 times to each side
TRAINING
Dynamic Warm-Up
8) Shoulder Warm-up
With theraband under left foot, hold with right hand and swing from address to
top of backswing position - 5 repetitions
Then switch to left hand and repeat exercise
TRAINING
Dynamic Warm-Up
8) Shoulder Warm-up
With theraband secured above right shoulder, hold with right hand and swing
from top of backswing position to impact - 5 repetitions
Then switch to left hand and repeat exercise
TRAINING
Dynamic Warm-Up
9) Medicine Ball Toss
Hold medicine ball with both hands in address position
Complete back and through swing with ball and release just beyond impact
position
Repeat 5 times
FMS SCREEN
Anatomical A
i l
Adaptation
p
ORTHO
SCREEN
Increased tendon/ligament strength strength
Increased work capacity
Goals/Benefits
Prepare body for work
Correct muscular muscular
imbalances
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Core stability is the ability to create movement in the legs and arms C
bili i h bili
i h l
d
without compensatory movement of the spine or pelvis. (Boyle, 2004)
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In the broadest sense transferring force from the ground through the In
the broadest sense transferring force from the ground through the
hips, spine or scapulothoracic area without energy leaks. (Boyle, 2004)
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The new concept of the core is simple: Core is anti‐rotation and anti The
new concept of the core is simple: Core is anti rotation and anti
extension. Core is the prevention of motion. (Sahrmann, 2006)
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Anterior core (TA Obliques RA) prevents extension and rotation
Anterior core (TA, Obliques, RA) prevents extension and rotation. (Sahrmann, 2001)
Posterior core (Deep Intrinsics, MF, ES) opposes flexion. (Bogduk and Twomey, 1996)
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History of LBP, start at low level. (Sahrmann, 1996) •
Isolative core work may be important to rewire neural patterns and correct these inadequate TA activity or sequential firing patterns. (Sahrmann, 2001)
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Isolative work in the core is a necessity for those athletes dealing with low back pain or returning from injury. (Boyle, 2011)
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LBP and poor core control is usually associated with poor glut function. LBP
d
li
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i d ih
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(Hart, 2010)
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Poor glut activation may be the root of all our core training failures and Poor
glut activation may be the root of all our core training failures and
the primary source of low back pain. (Sahrmann, 2001)
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Hamstring strains and anterior hip pain relate strongly to poor glut max Hamstring
strains and anterior hip pain relate strongly to poor glut max
activation. Anterior knee pain relates strongly to poor glut medius
strength. (Sahrmann, 2001).
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To remedy poor glut function, the player needs to be able to set the core and fire the gluts. (Boyle, 2011) •
Best done in quadruped or supine bridging position to eliminate hamstring contribution. (Sahrmann, 2005)
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The solution is squatting and single‐leg work. (Boyle, 2011)
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SSubscapularis
b
l i and serratus
d
are most frequently inhibited with shoulder f
l i hibi d i h h ld
pain and dysfunction. (Larsen, 2010) •
They do not return to normal function after injury had settled. (Larsen, They
do not return to normal function after injury had settled (Larsen
2010)
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Goal is to create a balance of co contracting cuff forces (Larsen 2010)
Goal is to create a balance of co‐contracting cuff forces. (Larsen, 2010)
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Subscapularis
Push up diagonals IR dynamic hug
– Push up, diagonals, IR, dynamic hug.
Serratus
– Push up + full protraction, dynamic hug, punch
L
Lower trap
t
– Full prone elevation with arm in ER.
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Circuit training is ideal.
4, 4, 4. Targets all prime movers.
Upper
• IYTW’s
R
• Rows
• Bench press
• Chops
Core
• Planks
S
• Supermans
• Bridges
Ball walkouts
• Ball walkouts
Lower
• Squats
L
• Lunges
• Deadlifts
X‐walks
walks
•X
Intensity
Low (40‐60%1RM)
No of exercises
9‐12
No of sets
No of sets
2/3
Reps
High (8‐12)
Timed
Rest
Short
(10‐15 sec between exercises, 2‐3 min between sets)
D
i
f AA
Duration of AA
6
k 2 years 2
6 weeks –
FMS SCR N
SCREEN
BEGIN STRENGTH TRAINING
ORTHO
SCREEN
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The hypertrophy phase builds on the AA phase. The goal is to increase Th
h
h h
b ild
h AA h
Th
li
i
muscle mass and cross sectional area.
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Total work, in addition to forces developed have been implicated in Total
work in addition to forces developed have been implicated in
hypertrophy gains. (Moss, 1997) •
This has been supported by greater hypertrophy gains with high volume This
has been supported by greater hypertrophy gains with high volume
multiple sets compared with low volume single sets in trained individuals. (Kraemer, 2000; Marx, 2001; Rhea, 2003) •
The 6‐12 rep range is typical for hypertrophy (Kraemer, 1996). Although heavy load is effective for increasing muscle size (Campos,2002) its thought that the 6‐12 rep range provides the best combination of load and volume. (Kraemer, 2000)
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Sport specific hypertrophy optimises the size of the prime movers of that sport.
Intensity
Moderate (70‐80%1RM)
i
b
Exercise Number
4‐8
Sets
3‐5
Reps
6‐12
Rest Between Sets
3‐5 min
Speed of execution
Duration
M di
Medium
t f t
to fast
6 8 weeks
6‐8 weeks
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Maximal strength is a prerequisite for power.
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Max strength trains the nervous system to increase the number of muscle fibres recruited in and to increase the rate at which the motor neurons fire. (Kraemer, 2000)
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Need to develop maximal strength in order to be able to express power or to be able to overcome a heavy load quickly. (Schmidtbleicher, 1992) •
Trains the prime movers to generate the highest force possible in one contraction while getting the support of the stabilising muscles.
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Loads of 85% of 1RM and greater are most effective for increasing maximal strength. (Campos, 2002)
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This loading appears to maximally recruit fibers effective for increasing maximal dynamic strength. (Hakkinen, 1985)
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Significant increases were reported in untrained individuals using 70‐80% of 1RM. (Kraemer, 1997)
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Maximum activation of the CNS is the goal. Strength training trains and fatigues the CNS. •
High CNS activation results in efficient synchronisation of fast twitch motor units. (Kraemer, 2000)
Intensity
High (80%1RM)
i
b
Exercise Number
2‐5
Sets
3‐18
Reps
1‐4
Rest Recovery
3‐6 min
Speed of execution
Duration of Max strength
Duration of Max strength
E l i
Explosive
3 9 weeks
3‐9 weeks
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The aim is to convert strength gains into speed strength (power). •
There is a greater capacity for power the stronger you become. If max strength is advanced then power can also be advanced. (Schmidtbleicher, 1992)
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Fatigue is the enemy when trying to produce max power.
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Reduces power output
Leads to STMU recruitment
Causes poor technique
•The ROFD is more important in increasing an objects speed than max strength when the load is light. (Schmidtbleicher, 1992)
Can develop force in short period of time
Rate of force development, adapted from Hakkinen, 1985
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The effect of weight training on the ROFD depends on how the training is performed. (Hakkinen, 1984; Wilson, 1993; Cronin, 2001)
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Elite players with a high clubhead speed may reduce their clubhead speed after a period of slow velocity strength training. (Schmidtbleicher, 1993)
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The heavy resistance trained athlete can produce exceptionally large forces; however these forces are produced at a low velocity. (Bompa and Haff, 2009)
,
)
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Lighter loads moved at a high velocity will still demand large force contributions from the athlete. (Simmons, 2008)
Heavy loads
Light loads
Greater strength
Fire FMU as fast as possible
Recruit as many FMU as possible
Applying this greater strength faster
(ROFD)
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H
Heavy loads improved FMU recruitment by 27%. (Hakkinen, 1985)
l d i
d FMU
i
b 27% (H kki
1985)
• Peak power is best developed using 30‐50% of 1RM. (Schmidtbleicher, 1996). )
• 30% of 1RM is the optimal loading that produces the greatest power output during ballistic jump squat training. (Wilson, 1999)
• Jump squat training using 30% of 1RM is more effective for increasing peak power than using 80% 1RM. (McBride, 2002)
• Light loads (30%1RM) showed greatest improvement in FMU firing. (Enoka, 2002) •
F t
Fast movements without any overload also fire fast twitch. (Bosco, t ith t
l d l fi f t t it h (B
1999)
Intensity
High (70‐80%1RM)
Moderate (30‐60% 1RM)
Low 0‐30% 1RM
Exercise Number
2‐6
Sets
6‐18
Reps
1‐8
1
8
Rest Recovery
3‐6 min
Speed of execution
Duration
Explosive
3‐6 weeks
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Rotational training involves the blending of core training and strength training. (Boyle, 2004)
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Helps stabilise the large rotational force during the golf swing.
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TTotal body rotational power significantly correlates with CHS in golfers. t lb d
t ti
l
i ifi tl
l t
ith CHS i
lf
(Bradley, 2009; Yoon, 1998)
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Chopping and lifting patterns
Chopping and lifting patterns.
•Seated on swiss
S t d
i ball
b ll
•Half kneeling
•Tall
kneeling
Tall kneeling
•Standing
(Gray Cook, 2008)
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Plyometric exercises enable a muscle to reach maximum force in the shortest possible time. The muscle is eccentrically loaded and this is followed immediately by a concentric contraction.
y y
• Jumps
• Med ball throws
• Med ball chops
M d b ll h
SIX KEY AREAS OF PERFORMANCE
1)
2)
3)
4)
5)
6)
Core Stability
Core
Stability
Separation
Synchronisation
Explosiveness
Elasticity
Centre Of Gravity