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Key Components of Strength and
Conditioning Programs
Bendigo Bank Academy Volleyball
AIS Strength and Conditioning
Mel Houghton
What is Strength and Conditioning?
• We aim to improve the physical capabilities of
athletes to create a performance enhancement
within their sport
We do this by:
• Enhancing Fitness
• Injury prevention
• Improving Muscle strength,
power or size
Components To Consider When
Designing A Program
• Analyse the Sport
• Analyse the Athlete/YOU
• Types of Training
• Training Principles
Analyse the Sport
• Energy Systems: What energy system does
your sport use?
• What muscles are used? What specific areas
need to be strengthened? What are the
supporting muscles to those movements?
• What Joint actions are used?
– Flexion, Extension, Adduction, Abduction,
internal/external rotation, supination/ pronation.
• Identify the sport’s most common
injuries
Analyse the Sport
• Joint actions:
– Jumping up to spike the ball
Movement of the Lower Body (Triple Extension)
Joint
Action
Muscles
Hip
Extension
Glute med &max hamstring
Knee
Extension
Quadriceps group
Ankle
Plantar Flexion Gastrocnemius, soleus
Analyse the Athlete
• Identify your past and present injuries?
• What are your strengths and weaknesses?
• Training experience/age?
• Your goals?
General Training Principles
• Frequency
– Number of sessions per day/week/month..
• Intensity
– How hard is each training session
• Volume
– The load completed per training session/day/week..
• Duration
– Time spent training
• Type/Mode
– Gym, fitness, on court, in the water etc..
Progressive Overload
• Accommodation: Occurs when the athlete
performs the same exercise over a long period
of time and a plateau in improvements is
reached.
• Changes to prevent Accommodation:
– Qualitive: Changing the Exercises
– Quantative: Changing the loads
Acute Variables of Strength Training
1. Exercise
2. Repetitions
3. Sets
4. Order of Exercises
1. Exercise
• The movements of the sport.
• The body part performing the movement.
– Small or large muscle groups.
• Strength or power exercises?
2/3. Sets and Reps
QUALITY
REPS
SETS
INTENSITY
REST
Max strength
1-6
3-4
85-100%
2-5mins
Power
1-5
3-6
90+%
2-5mins
Hypertrophy
8-12
3-6
65-80%
30-90secs
Str Endurance
15-50+
2-4
40-70%
15-45secs
Circuit training
12-15
2-3
50-80%
15-60secs
Basic Strength
8-12
2-4
65-85%
60secs
2/3. Sets and Reps – Maximal Strength
– The greatest application of force. One repetition
max (RM) or %RM.
– To improve this quality perform 1-6 reps, 3-4 sets.
Rest 2-5mins.
2/3. Reps and Sets - Power
– Maximum force in the shortest possible time Eg: Cleans,
vertical jump.
– To improve this quality perform reps 1-5, sets 2-6. Rest 25mins
– Lift the weight explosively or as fast as possible
2/3. Sets and Reps - Hypertrophy
– Increased muscle size
– To improve this quality perform 8-12 reps, 3-6 sets.
Rest 30-90sec
– Lifting Speed should be slow and controlled to
maximise time under tension.
4. Order of Exercises
• Larger muscle groups before smaller isolated
exercises.
– Eg: Bench Press then Triceps Pushdowns
• Generally power exercises prior to strength
exercises.
– To prevent the loss of speed due to fatigue.
• Upper and lower body exercises prior to core
exercises.
– To maintain correct posture in earlier exercises
– Limit fatigue in the stabilizing muscles
• Generally injury prevention at beginning of session.
Strength Training Guidelines
•
Full body routines
•
Use free weights where possible
•
Begin programs with basic remedial exercises
•
Progress from Body Weight Exercises
•
Frequency: 2-3/wk
•
exercises need to be specific to the sport
Areas Of Importance For Volleyballers
• Speed, Stength and
Power through Triple
Extension of the Lower
limbs.
• Shoulder Girdle Stability
and Strength.
• Core Control, Strength
and Stability
Leg Strength and Power
• Perform:
– Heavy weighted, multijoint movements
e.g. Squats, Dead Lifts and Single Leg Varieties
- Explosive Movements with a combination of heavy
and light loads.
e.g. olympic lifts, weighted jumps, plyometrics
- Assistance exercises to develop even leg
development and strength
e.g. glut and hammy exercises, to aid any quad
dominance imbalance, and improve hip drive.
Shoulder Stability and Strength
• Perform all four major movements of the Upper
Body for even strength development.
e.g.Horizontal and Vertical Pushing and Pulling
• Aim to balance internal and external rotation
strength.
• Aim for stability in the shoulder girdle and
mobility of the scapula
Core Control and Stability
• Without this, overall strength is limited and
injuries can occur.
• Links the upper and lower body movements
and transfer of power.
• Core Work should not be limited to the floor
performing core work standing using cables
and Medballs has a much greater transfer
affect to your sport.
Development of Speed/Power
• Speed and power are important qualities for a
lot of sports.
• Methods used to develop these qualities
include:
– Plyometrics, Dynamic Weight Training and Sprint
Training
Plyometrics
• Helps to improve the production of muscular
force and Power
• A rapid eccentric muscle action stimulates the
stretch reflex and storage of elastic energy,
which increase the force produced during the
subsequent concentric action.
• Stretch Reflex: the body’s involuntary
response to an external stimulus that stretches
the muscles
• Volume to be kept low initially due to high
muscular and neurological fatigue.
Plyometric Exercises
• Any exercise that causes a rapid stretch on a
muscle followed closely by an explosive
concentric action.
• Due to the force exerted on the muscles and
joints start with body weight exercises on the
ground.
– e.g. Double Leg Ankle Bounce, Double leg small
hurdle jumps
• If proper technique and good execution of
these exercises is displayed then we can move
to more advanced exercises where warranted.
– e.g. Depth Jumps from a box
Adaptation Process
1. Training is a shock/stimulus to the body.
2. As a response to this the body improves to the nature of
the stimulus.
3. This reduces the amount of shock during the following
training sessions.
Ideal Training Response
Overtraining
Recovery from Exercise
• Try to eat within 30min of strength training.
– This has been shown to increase recovery and
reduce muscle breakdown (catabolic effects).
– A combination of carbohydrates and protein is best.
• Drink enough water
• Get enough Sleep
QUESTIONS?