Download Athlete Devpt

RESISTANCE / STRENGTH
TRAINING
CAST SPORT SCIENCE GROUP
(Balyi, 1997)
FUNdamental
Training to Train
Training to
Compete
Training to Win
FUN / Participation,
strgth & endurance
via FUN & games
Emphasis on
general physical
conditioning
Specific physical
conditioning
Maintenance of
physical capacities
General overall
devpt, ABCs, proper
running, jumping,
throwing techniques
Basic skills (and
more specific skills
towards end of
phase)
Specific skills under
competitive
conditions
Skill development &
maintenance
Modeling all
aspects of
performance
Quickness,
medicine ball,
bodyweight
Complementary
sports
Introduce
‘prophylatic breaks’
Frequent
prophylatic breaks
Introduce ‘ancillary
capacities’
Individualization &
basics of ‘ancillary
capacities’
Full
individualization &
specific ‘ancillary
capacities’
All aspects
individualized & fine
tune ‘ancillary
aspects’
Introduction to
mental training
Mental training
Mental preparation
Mental preparation
Generic Content Distribution, contd
FUNdamental
Training to Train
Training to
Compete
Training to Win
Participate in many
sports
SINGLE
SINGLE
DOUBLE
NO PERIODIZATION
PERIODIZATION
PERIODIZATION
PERIODIZATION
DOUBLE
MULTIPLE
Balyi, 1997
Training Progression
Technique
AGE
8
Technique
Technique
+ Endurance + Power
+ Circuit Tr. + Str. Tr.
+ End. Tr.
13
16/18
Incorporate technical & fitness parameters with sport
performance for evaluation, up to at least 16 / 17 yrs old.
INFLUENCE OF MATURATION ON STRENGTH
Contributions to muscle
strength during maturation
Stabilizes in
adulthood
100% Adult potential
Lean body mass
Testosterone
Neural myelination
development
Birth
Puberty
Strength primarily
via motor patterns
NEURAL
Consolidation
of strength
Factors
HORMONAL
Adult
Optimal strength
Potential
(Kraemer, 1989)
Methods of Strength
Training
•
Three ways to achieve maximal muscular
tension:
1. Maximal effort method - Lifting a maximal load
2. Submaximal & repeated effort methods -Lifting
a nonmaximal load to failure … during final reps,
muscles develop maximum force (increased muscle
recruitment) as earlier recruited muscle fibers fatigue
3. Dynamic effort method - Lifting (throwing) a
nonmaximal load with the highest attainable speed
Zatsiorsky, 1995
• Training intensity can be estimated by:
• Magnitude of the resistance
% of best – 80% of 1RM load
• Number of reps per set (10reps)
• Number of reps or % with maximal
resistance (10RM or max reps at 80% 1RM)
HOWEVER……..
• Exercising at varying levels of resistance
causes differences in metabolic reactions,
intramuscular coordination, biomechanical
variables and intermuscular coordination
Zatsiorsky, 1995
• Note: Total amount of degraded protein is a function of both the
mechanical work performed (i.e., total weight lifted) & the rate
of protein catabolism.
• Simply put – the more weight lifted over time the greater the
protein breakdown (catabolism) and the greater potential for
muscle rebuilding.
• However, is this important in young athletes?
– Remember that neural component is very large – learning to recruit
the muscles
– Post puberty we see the influx of hormones which allows us to
maximize mass (hypertrophy) - particularly when training is
between 5 – 6 & 10 – 12 RM.
Zatsiorsky, 1995
• Maximal effort method:
• Maximum # of MUs (motor units) activated with optimal
discharge frequency
• MU – includes the path from the brain to the muscle fibers
recruited via the path
• Train Considered superior for improving both intra (within
the muscle) & intermuscular (between muscles)
coordination
• movement = 1 – 3 reps
• OK for superior athletes … BUT several limitations, such as
high risk of injury.
Zatsiorsky, 1995
• Submaximal & Repeated effort methods:
• These two types of lifts are similar in ability to induce
muscle hypertrophy … BUT differ in respect to muscular
strength and neuromuscular coordination
• Submaximal
enhancement of strength or specific intramuscular
coordination (greatest method for safe lifting)
• Repeated
lifts are really useful for inducing hypertrophy particularly
where max # of MUs are recruited! Fatiguing sets or failure.
Zatsiorsky, 1995
Long-Term Development
Guidelines for training the young
athlete
Laws of Strength Training
Bompa 2002
• Law One: Develop Joint Flexibility
achieving full range of motion at a joint allows for
force production throughout the full range and
reduces chance of injury and poor lifting techniques
• Law Two: Develop Tendon Strength Before
Muscle Strength
muscle strength improves faster than tendon’s ability
to withstand force – spend time in the anatomical
(progressive) adaptation phase
……..laws continued.
• Law Three: Develop Core Strength Before the
Limbs
Exercises should start from the core and work
towards the extremities. The limbs are only as strong
as the core. A strong core works as a platform in
which the extremities work from.
Long Term Development
AGE: 12
14
16
Foundational
athletic skills
Teach lifting
technique
(Core strength,
balance, agility,
coordination,
flexibility,
general
strength)
Emphasize
Emphasize
foundational strength
athletic skills exercises with
dbells
Introduce
strength
exercises
with dbells
18
Develop lifting Mastery of lifting
technique
technique
Introduce
barbell
exercises
Basic strength
training
methods
Use all types of
strength
exercise
Introduce
ballistic
exercises
20+
Advanced
strength
training
methods
Long Term Development
AGE: 12
14
Circuit training
Barbell lifting
technique with
High repetitions
broom stick and
Timed sets
light barbell
Keep repetitions
above 10 RM
Train to Train
16
18
Barbell lifting
technique with
light to moderate
loads
20+
Execution of
advanced lifting
technique (Olympic
Lifts)
Keep repetitions Advanced lifting
above 6RM
strategies
Bodyweight inWeighted explosive
place explosive training
training exercises
Guidelines for strength training
Train to Train
• Design programs that focus on injury prevention. Focus on the
hips, abs, low back, legs and shoulders.
• Use circuit type training that involves 6-9 stations to develop
basic strength – perform only 1-2sets.
• Training session should be no longer than 15-20min with an
increase up to 30min.
• Design circuit so there is an alternation between body parts –
i.e. legs, arms, back, abs
• Focus should be on technique – de-emphasize competitive
behavoir and reward individual improvement.
Example Training Session
Time
Activity
Description
0-15min
Dynamic WarmUp
General to
Specific
Movements
15-25min
A,B,C’s
Ladder drills,
coordination etc.
25-55min
Resistance
training
Circuit training
55-75min
Aerobic
75-90min
Cool-down
Soccer, ultimate,
etc
Cool-down
followed by
stretching.