Download Strength Training - British Athletics

Weight Training for Throwers
Strength Training
Malcolm Fenton
UK:Athletics. Event Coach Coordinator – Hammer.
Strength & Conditioning Coach....
British Bobsleigh Team. 1997 - 1998, 2003 - 2004
Netherlands Bobsleigh Team. 2001 - 2002
What is Strength ?
Strength is defined as the ability to apply force......
The force a runner applies through the track.
The vaulter’s ability to apply force to, and to resist, the bending of a pole.
The thrower applying force through the ground, and into the implement.
The high jumper, applying force through the ground, and to resist the
effects of changing the direction of the application of force.
The Need for Strength & Conditioning
We Need S&C to be able to undertake the current workload of our training.
We also need it to be able to move up to, and undertake future, more intense
workloads.
S&C is needed to maintain levels of ability to cope with skill acquisition. So
it is both specific and general.
We utilise S&C as a preventative measure against injury.
To assist in the recovery from training.
Anatomy - Skeleton
3 main bone types
• Long (Femur)
• Flat (Scapula)
• Short (Carpals of the wrist)
Main Functions
• To support body weight
• To produce an anchorage for muscles
• To act as levers enabling movement
• To protect body organs
• To provide the body with certain minerals
• To assist with cell production
Anatomy - Skeleton
A joint is where two bones meet
Main Classification of joints
• Fixed,e.g., skull
• Cartilaginous, e.g., between vertebrae/discs
• Synovial, e.g., knee
Main types of Synovial joints
• Hinge, e.g., knee or elbow
• Ball & socket, e.g., shoulder & hip
Anatomy - Skeleton
Movements of joints
Flexion
Extension
Adduction
Abduction
Rotation
- reducing the angle at a joint
- increasing the angle at a joint
- movement toward the body midline
- movement away from the body midline
- a joint that rotates about a pivot
Circumduction
- combines adduction, abduction,
flexion & extension to circle
Anatomy of a Muscle
• A muscle is a collection of long fibres, made up of
cells & grouped into a bundle.
• Each bundle is separately wrapped in a sheath which
holds it together & protects it.
• A muscle comprises of;
• Muscle tissue to enable contraction.
• Connective tissue to bind it together.
• Nerves to receive messages from the brain.
• Blood vessels to carry oxygen & remove waste.
Types of Muscle
• Cardiac
• Smooth
• Skeletal
- involuntary, e.g., heart.
- involuntary, e.g., digestive
system.
- voluntary, e.g., muscles which
support or move the skeleton.
There are over 600 skeletal muscles in the body.
Types of Muscle Fibre
• Fast Twitch - can produce high speed
movement
for a short period of time, e.g., a
sprinter can not maintain maximum
speed indefinitely.
• Slow Twitch - produces lower speed movement but
for longer periods of time, e.g.,longer
distance work.
These are often known as type 1 (white) & type 2 (red) muscles
How Muscles Work
• Muscles are attached to bones by tendons-usually
running between two bones & crossing a joint.
• Muscles contract because the muscle fibres shorten.
This develops tension within the muscle.
• Contraction produces movement at the joint.
• One end of the muscle tends to be fixed (origin).
• The other end (insertion) moves toward the origin.
The Rules of Strength Acquisition
Professor Tudor Bompa cites 4 rules…
1. Before developing muscle strength, develop joint mobility.
2. Before developing muscle strength, develop the muscle’s
attachments to the bone (tendons).
3. Before developing the limbs, develop the core of the body.
4. Before developing the prime movers, develop the stabilises.
The Rules of Strength Acquisition
Professor Tudor Bompa cites 4 rules…
1. Before developing muscle strength, develop joint
mobility.
The Rules of Strength Acquisition
Professor Tudor Bompa cites 4 rules…
2. Before developing muscle strength, develop the
muscle’s attachments to the bone (tendons).
The Rules of Strength Acquisition
Professor Tudor Bompa cites 4 rules…
3. Before developing the limbs, develop the core of
the body.
The Rules of Strength Acquisition
Professor Tudor Bompa cites 4 rules…
4. Before developing the prime movers, develop the
stabilises.
The Young Athlete
A very contentious subject is that of when a young athlete should start
weight training?
Before attempting weight training, the athlete should be able carry out
functionally, body weight exercises. By far the best way to achieve this
is through the use of circuit training. These can be performed by both
immature and maturing athletes, with success.
So, when is an athlete ready to undertake weight training and, to what
intensity?
I would look at each athletes level of maturation and, if applicable,
their current state of puberty. If we are presented with a male, with an
onrush of testosterone coursing through them, it would seem a waste
not to utilise it!
It may be preferable to have a physiologist assess the athlete to gain a
clearer understanding of their developmental stage.
As to the level of intensity, I would again suggest there is no single
answer. In all cases though, I would expect the athlete to receive a
thorough grounding in lifting techniques.
Athletic Throwers
‘Muscle carries
you, you carry fat’,
is a very apt
concept to keep in
mind.
Weights
I am very much against using pure weightlifting techniques in
training programmes, even though UK:Athletics, UK Sport and
the EIS have employed specialist weightlifting coaches to
become our S&C coaches.
Our events are built around the body extending powerfully, in
a culmination of power. Weightlifting is about getting under a
weight to get it overhead. Almost the exact opposite of our
requirements.
It is not laid down that we have to follow established lifts
and movements. Very little in our sport is done in the
straight line movements of the gym. So study your event
and see if there are adaptations that can be made to
established lifts, that better strengthen and replicate the
needs of your event.