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Functional Strength, Core Stability & Injury Prevention: The Foundation for the Elite Cheerleader

Functional Strength, Core Stability & Injury Prevention: The Foundation for the Elite Cheerleader. Andy Molck, m.Ed CSCS, USAW-1 Stephen Baca, USAW-1. NO MAGIC TRICKS.

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Functional Strength, Core Stability & Injury Prevention: The Foundation for the Elite Cheerleader

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  1. Functional Strength, Core Stability & Injury Prevention: The Foundation for the Elite Cheerleader Andy Molck, m.Ed CSCS, USAW-1 Stephen Baca, USAW-1

  2. NO MAGIC TRICKS As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. -RALPH WALDO EMERSON

  3. TRAIN TO MEET THE DEMANDS OF CHEER • 1. FUNCTIONAL STRENGTH/EXPLOSIVE POWER • 2. CORE / POWER ZONE • 3. JOINT MOBILITY / STABILITY • 4. REDUCE RISK OF INJURY

  4. FUNCTIONAL STRENGTH EXPLOSIVE POWER SQUAT/LUNGE PUSH/PULL TRIPLE EXTENSION/EXPLOSION BODY COMPOSITION TRUNKROTATION COORDINATION /BALANCE

  5. CORE POWER ZONE STRENGTH CORE STRENGTH refers to the maximum force or tension that can be generated by the core muscles of the body. The core muscles of the body represent stabilizing muscles of the pelvis, back, abdomen etc. CORE STABILITY The body‘s capacity to remain ‘grounded‘ with its key parts integrated in a manner that provides the strongest, safest and most efficient mechanics.

  6. JOINT MOBILITY/STABILITY • SHOULDERS • HIPS • KNEES • ANKLES

  7. REDUCE RISK OF INJURY (Does your training meet the demands of YOUR SPORT?) LANDS A/K/H CHAIN SHOULDER GIRDLE

  8. WHAT IS MY FOUNDATION (You’ve Got To Stand For Something) Does My plan make an effort to reduce the chance of injury and give me functional results that transfer to competition? Yes it can, if I can organize sound proven principles I know to be true in a meaningful way. • GROUND BASED MULTI JOINTS • THREE DIMENSIONAL MOVEMENTS • EXPLOSIVE POWER • ATP CP ENERGY SYSTEM (some glycolytic) • CORE OR POWER ZONE STRENGTH • PUSH/PULL PRINCIPLE FOR BALANCE • KEEP A FUNCTIONAL THEME TO ALL THAT I DO • ADDRESS ASSYMETRY IMBALANCES (Unilateral vs. Bilateral) • ADDRESS THE POSTERIOR CHAIN • PRACTICE PERIODIZATION PRINCIPLES (progression, recovery, manipulation of volume/intensity etc.) • TRAIN FOR ATHLETECISM • TRAIN MOVEMENTS AS OPPOSED TO BODY PARTS

  9. THE BIG PICTURE • DEFINE YOUR GOALS • START EARLY • WORK YOUR PLAN

  10. DEFINING GOALS & PLANNING • DEVELOP YEAR ROUND OPPORTUNITIES FOR ALL LEVELS • Youth Camps • Middle School /High School Athletic Period • Summer (PC) • Season • CREATE TRAINING PLANS INTO DEVELOPMENTALLY APPROPRIATE PROTOCOLS • Youth – Motor learning, creating interest, developing good habits, • Prepubescent – bodyweight movements, neuromuscular wiring, core strength, competition, weight room exposure and etiquette, • Puberty (Middle School) – Teach fundamental power position, develop a foundation for core lifts and Olympic movement variations through the ankle, knee and hip chain • HAVE BENCHMARKS OR MASTERY PLANNED FOR THE COMPLETION OF EACH GRADE • 7th – Squat, Lunge, Press, Pull (general) – 30 pushups, cond. for time (specific) • 8th- Clean Dead Lift, Clean Pull, Clean High Pull, Front Squat (general) - Bench multi rep (specific) • 9th - Power Clean, Plyometrics (general), submaximal rep tests on core lifts (specific) • 10th 12th – Effort level, roles, team dynamic (general) - Maxmal rep tests, position specific goals (specific) • DEVELOP A HIGHLY INTENSIFIED PROGRAM FOR THE ELITE LEVEL THAT DELIVERS • Tier System (Broken down into Macro, Meso and Microcycles) • Highly Intensified Speed, Agility, Conditioning (Broken down into Macro, Meso, Microcycles)

  11. START EARLY (“The journey of a 1000 miles begins with a single step”) • CORE STRENGTH AND FUNCTIONAL MOVEMENT • FLEXIBILITY IN THE ANKLE KNEE AND HIP CHAIN • GET THEM MOVING AND KEEP THEM MOVING • STAY CONSISTENT AND BE PRO ACTIVE • DEVELOP CLEARLY DEFINED GOALS ON EACH LEVEL • AND PUSH THE ENVELOPE • 7th +8th + 6 SUMMERS = 3 YEARS – Wow!!!!!!

  12. TIER SYSTEM (Game Plan) WHY? – Reduced Risk of injury & Performance – Well Rounded • Simple Format - Pushes/Pulls/Squats/Lunges • Flexible – Program can be done in any weight room with large groups • Personalize it – You pick the movements (mimic sport or position movements and can fit your goals) • Systematic plan based on principles– Keeps you on track to achieve the end results • Superior results – More for less – a bigger bang for your buck • Athletic Based – Total Body Unit Training • Asymmetries and Strength Imbalances are considered – Unilateral/Angles • Conjugate Ideas – Olympic, Power-lifting, Bodybuilding – You get it all! • Prehab protocols and Movement preparation is emphasized • Posterior Chain movements are a standard component • Core or Powerzone strength is a standard component • Metabolic conditioning and strongman training can be incorporated if desired

  13. SIMPLE FORMAT (MEAT & POTATOES) PUSH PULLS SQUAT LUNGES

  14. FLEXIBLE ANY WEIGHT ROOM LARGE NUMBERS

  15. PERSONALIZE IT MOVEMENT SPECIFIC WHAT IS IMPORTANT TO YOU?

  16. SYSTEMATIC PLAN (Keeps you on the right path)

  17. Athletic Based TOTAL BODY UNIT

  18. ASSYMETRIES & STRENGTH BALANCE Unilateral vs. Bilateral Angle Variations Grip

  19. CONJUGATE (You Get it All!) OLYMPIC VARIATIONS FUNCTIONAL STRENGTH BODY-COMPOSITION

  20. PREHABILITATION & MOVEMENT PREP PREHABILITATION- Prehabilitationrefers to the prevention of injury by training the joints and muscles that are most susceptible to injury in an activity. Unlike rehabilitation, prehabilitation deals with injuries before they occur. MOVEMENT PREPARATION - Activities to increase core temperature, elongate muscles actively, improve balance, proprioception, increase mobility, flexibility, stability, and strength. Movement Preparation can activate muscle groups that have been “turned off” from disuse and dysfunction. Movement prep uses muscles in “stretched” positions that will facilitate strength in new ranges of motion for the smaller stabilizing muscles.

  21. POSTERIOR CHAIN MOVEMENTS GOOD MORNING ROMANIAN DEAD LIFT GLUTE HAM REVERSE HYPER

  22. GLYCOLYTIC CONDITIONING & STRONG MAN TRAINING (Circuits at the end can be used for such activities) • FARMER CARRY • KETTLE BELL SWINGS • TIRE FLIPS • SAND BAGS • SLEDGE HAMMERS • ROPES • SLED PUSHES • WHEEL BARROW

  23. TIER TEMPLATE TIERS – Ranked movement that allows you to determine the level of emphasis the lift has for that particular movement. This ranking order for each microcycle contributes to the overall training adaptation MONDAY Prehab/M.Prep Power Zone TIERS 1. TOTAL (H.CLEAN) 6 sets 2. LOWER (Front Squat) 5 sets 3. UPPER (Incline) 4 sets 4. TOTAL (Jammer Extension) 3 sets 5. LOWER (Step Up – Vertical) 3 sets PC (Glute Ham) 3 sets Circuits ( Think Pulls) H. Volume WEDNESDAY Prehab/M.Prep Power Zone TIERS 1. LOWER (Squat) 6 sets 2. UPPER (Close Grip) 5 sets 3. TOTAL (P.Clean Pull) 4 sets 4. LOWER (Lateral Lunge) 3 sets 5. UPPER (Barbell Bent Row) 3 sets PC (Reverse Hyper) 3 sets Circuits ( Sh. complex) H. Volume FRIDAY Prehab/M. Prep Power Zone TIERS 1. UPPER (Bench Press) 6 sets 2. TOTAL (Clean Complex) 5 sets 3. LOWER (Lunge) 4 sets 4. UPPER (W. Pulls or var.) 3 sets 5. TOTAL (Jam. Step Punch) 3 sets PC (RDL) 3 sets Circuits (Grip, unilateral/U.Plyo) H. Volume

  24. AUDIENCE ACTIVE PARTICIPATION: SAMPLE MODEL PAP CIRCUIT- ANKLE ROLLS, KNEE STABILITY HOPS, SPIDERMAN, POWER ZONE- PLANKS/BRIDGES TIER SYSTEM T- POWER JUMPS L- SPLIT SQUATS – (ECC, CONC, DYNAMIC) U- PUSH UPS POSTERIOR CHAIN- GOOD MORNINGS METABOLIC CIRCUIT- BURPEE TABATA POST-STRETCH- FLOOR HIP STRETCH, FIGURE 4, PARTNER COUCH, DYNAMIC BLACKBURNS

  25. Thank You ! • ALEDO • ALLEN • AZLE • BYRON NELSON • MCKINNEY BOYD • SOUTHLAKE CARROLL • CHISOLM TRAIL • GRANBURY • HIGHLAND PARK • MESQUITE HORN • MARBLE FALLS • MARCUS • MCKINNEY HIGH • MCKINNEY NORTH • NORTHWEST • MESQUITE POTEET • ROCKWALL • ROWLETT • SUNNYVALE

  26. RESOURCES Yancy McKnight ( Iowa State University) ymcknight@iastate.edu Mark Verstegen www.coreperformance.com www.athleteperformance.com Louie Simmons www.westsidebarbell.com Joe Kenn (Louisville) The Coach’s Strength Training Playbook Gray Cook Athletic Body In Balance Charlie Francis www.charliefrancis.com Mike Boyle Strength & Conditioning www.bodyboyle.com USA Weightlifting www.weightlifting.usoc.org A.S. Prilepin (late Soviet coach) Google for great periodization information Tudor Bompa Google for great resources on periodization

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