Intro to Strength & Conditioning: Training Considerations & Variables

1. Intro to Strength & Conditioning: Training Considerations & Variables Tim Koba, MS,ATC,CSCS,PES,CES,CMT Finger Lakes Athletic Consulting, LLC www.fingerlakesathletics.com

2. Outline • Principles of Training • Energy Systems • Recovery • Nutrition

3. Training Principles • Goal Dependent • In General… • General Prep Period, DeLoading, Endurance • 1-3 sets of 15+ reps to • Hypertrophy (muscle size) • 3-5 sets of 8-12 reps to failure • Strength • 3-5 sets of 4-8 reps • Power • 2-5 sets of 1-3 reps FAST

4. Periodization • Fancy term for how programs are structured • Classically, this is done in ‘blocks’ of 4-6 weeks • 4 weeks of movement and exercise prep • 4 weeks of hypertrophy • 4 weeks of strength • 2 weeks of power to ‘peak’ • Can make this as complex as you want depending on goals • After a general prep period can start to have some fun • Can do 1 week blocks • Alternate strength and endurance days • Addition of circuits and conditioning drills

5. Frequency • Depends on several variables • Goal • Experience • Fitness level • Time frame • Available training time • All of these may change the overall structure of the plan

6. Planning • In general… • 2-4 days of strength training • 2-4 days of ‘conditioning’ • Remember this equation • Training adaptation=appropriate load+recovery (physical/mental)+nutrition • Injury Risk • Many injuries are the result of a training error that ignores this rule • Rate of increase of activity can increase injury risk • Across the board, previous injury predisposes to subsequent injury

7. Exercise selection (strength) • Choose multi joint complex exercises to build muscle and strength • Isolation exercises to improve weak areas or isolate for hypertrophy • Specific to individuals • Whatever you do for one side of the body, do for the other • For every press do a pull • For every quad do a hamstring or glute

8. Choices, choices • Lower body • Squat variations • Deadlift variations • Lunge variations • Jump variations • Upper body • Horizontal press variations • Vertical press variations • Horizontal pull variations • Vertical pull variations

9. Program possibilities • Whole body Workouts-one variation of the following • Squat, deadlift, lunge, horizontal/vertical push, horizontal/vertical pull, isolation of choice (if any) • Push/Pull Split Routine • Chest press, shoulder press, tricep extension, pushup, lateral raise, pushdown • Squat, deadlift, row, pull-up, bicep curl • Upper/Lower Split Routine • Chest press, shoulder press, tricep extension, row, pull-up, curl • Squat, deadlift, lunge, isolation exercises, jumping exercises

10. Sample Strength Program-whole body

11. Sample Strength Workout-Push/Pull

12. Energy systems • There are a couple different thoughts on developing endurance and performing energy system training • Zone training • High Intensity Interval Training

13. Zone training • Approach training like a pyramid • Build a base and then progressively increase intensity Zone 1 Lower Limit = (220 – Your Age) × 60% Zone 1 Upper Limit = (220 – Your Age) × 70% Zone 2 Lower Limit = (220 – Your Age) × 71% Zone 2 Upper Limit = (220 – Your Age) × 80% Zone 3 Lower Limit = (220 – Your Age) × 81% Zone 3 Upper Limit = (220 – Your Age) × 90% • Zones are based off a percentage of max heart rate • Ideal training requires the use of a heart rate monitor and app to track progress

14. Level 1 • Low intensity, long duration, steady state cardio • Level 2 • Incorporate easy intervals Zone 1 • Level 3 • More intense intervals in Zone 2 • Level 4 • High intensity, short duration intervals in Zone 3

15. High Intensity Interval Training (HIIT) • Interval based training with different work:rest ratios • AKA • Metabolic conditioning, metabolic circuits, circuit training, Tabatatraining • High intensity (% of max HR) low duration intervals that lead to maximum gains in minimal time • EPOC • Excess Postexercise Oxygen Consumption • Your body continues to utilize calories to replenish used oxygen from the workout-greater metabolic impact • Intervals should be performed over 80% of max HR

16. Developing a complete training program • Ideally, exercise 4-6 days a week • 2-3 strength training workouts • 2-3 Interval or HIIT workouts • 1 steady cardio workout, yoga or other recovery/”fun” workout

17. Recovery • Remember, that equation? • Gains are made by what you do after the workout • Sleep, downtime, nutrition • Effect of sleep • Does not have much of an effect on maximal effort anaerobic activity • Has an effect on endurance or repeated bouts of exercise • Main effect is mood. Lack of sleep causes mood disturbances that effect motivation and training intensity

18. What causes muscle soreness? • After a hard workout you experience muscle soreness • We used to think this was lactic acid, we now that it is… • Muscle breakdown • Tiny tears in the muscle fibers as it repairs it grows larger and stronger • This is the adaptation to exercise we are looking for

19. Best Treatment for sore muscles? • A low intensity workout! • This promotes blood flow and works the muscles through a range of motion restoring balance and realigning muscle fibers

20. Nutrition • My favorite principle • KISS • In order to fuel positive adaptation you need proper nutrition • Calories • Choose your goal weight and base your estimates off of that • Total calories approximately 15x your goal wt. ex 200#x15=3000 calories • Protein~.8-1g per pound of desired weight • Spread out periodically throughout the day • Carbohydrates-complex in form, especially in the morning or day or two before a competition • Fat~no need to avoid it, just be smart about food choices

21. Protein sources • High protein, low carb diets are effective for short term weight loss. Best for long term is calorie restriction, exercise and increased protein intake • Lean meats • Dairy, Greek Yogurt • Soy • Protein shakes or bars

22. Carbohydrate Sources • Carbohydrates are broken down into glucose that is used for cellular energy. This is the food source that you need for exercise. Low carb diets can lead to poor exercise tolerance due to lack of available fuel • Potatoes, both white and sweet • Rice • Whole grain breads • Fruits and vegetables • Also provide vitamins, minerals and fiber

23. Nutrition recovery • Even when ‘cutting’ or losing weight, maintaining high protein intake helps with musclular recovery and maintenance of lean body mass • To help start the muscular rebuilding and glucose regeneration post exercise, consume a carbohydrate and protein mix in approximately a 3:1 ratio carbs to protein • Chocolate milk, turkey sandwich • For endurance events lasting longer than 1 hour, consuming a carbohydrate/electrolyte beverage is important • Gatorade, powerade

24. Strategies • Pre Event • Carbohydrate, protein, fluid intake 1-2 hours prior to participation • Post Event • Carbohydrate, protein in 3:1 ratio, fluid replenishment • Multiple Event • Pre event meal eating with electrolyte replenishment and carb/protein snack between events to maintain energy levels • Endurance Event • Carb load before event, plan on fluid, glucose, protein during the event and carb/protein/fluid post workout

25. Meal Frequency • Shoot for 4-6 “meals” a day • Should contain carb/protein/fat • Total calorie should equal daily needs • 500cal x 6 meals=3000 cal • Protein at each meal should equal daily needs • Ex. 30g/meal x 6 meals=180g/day

26. Creatine supplementation • Naturally stored in the body • Used to increase strength, hypertrophy and delay time to fatigue • Effective in improving lean body mass and for improving high intensity, short duration bouts of exercise • Most effectively used as creatine monohydrate • There has been speculation that it can cause kidney and liver damage, but has been shown to be safe in healthy athletes. Main side effects are bloating, GI upset and weight gain

27. Caffeine supplementation • Possible ergogenic effects • Improved endurance via glycogen sparing, increased strength of muscle contraction, alter sensation of fatigue, increase alertness and motor unit recruitment • Recommendation • 3-6mg/kg 60 min prior to participation in endurance events. Habitual use can decrease performance benefits

28. B-Hydroxy-B-Methylbutyrate (HMB) • Metabolite of BCAA used to increase lean body mass, strength, and inhibit muscular breakdown • Seems to be most effective when taken 2 weeks prior to an event and 30-60 min prior to high intensity exercise • Well tolerated with few adverse effects

29. Energy Drinks • Main ingredient is caffeine and effects are due to CNS stimulation • Typically contain many compounds that may lead to toxicitiy • Side effects are cardiovascular in nature and include hypertension, dysrhythmias, increased heart rate, insomnia and there have been reported fatalities

30. Tart Cherry Juice • Can decrease the discomfort as a result of muscle damage • Studied in runners • Has an anti-inflammatory effect that can modulate pain

31. Multivitamin • First, focus on your diet and eating a wide variety of foods • Supplement what you are deficient in • Look at nutrition labels • Many foods, supplements contain added vitamins • If you don’t need it, you just eliminate it

32. Plan for performance • Training adaptation=appropriate load+recovery (physical/mental)+nutrition • Strength 2-3 days/wk • Interval training, endurance training 2-3 days/wk • Eat a broad variety of food-focus on your diet • Base your estimates off your goal weight!!! • Stay hydrated • Supplement what you need to succeed (if anything) • Sleep minimum of 6 hours/night

33. Questions? • Feel free to contact me with questions • www.fingerlakesathletics.com