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Strength & Conditioning: The ART and SCIENCE of injury free performance

This resource delves into the art and science behind injury-free performance in strength and conditioning, offering insights on training techniques and program development. Follow Neil Parsley's journey and coaching principles for optimal results.

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Strength & Conditioning: The ART and SCIENCE of injury free performance

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  1. Strength & Conditioning:The ART and SCIENCEof injury free performance By Neil Parsley Senior strength & conditioning coach English Institute of Sport

  2. The next 60 mins Background The Science Case study overview The Art of coaching Putting it together Questions

  3. Who is Neil Parsley? • Skinny kid who started training after watching Rocky aged 7… who lives and breathes sport. • Played professional Rugby League • Strength and conditioning coach for the EIS- 8 years • - non linear route • Currently lead S&C Coach for GB Taekwondo & • GB wrestling • Director of Underground Training Station • Regular contributor to Fighting Fit magazine

  4. Video

  5. EIS Definition “The specialist area encompassing the planning and implementation of physical preparation programmes for performance. It includes processes that result in physical adaptation, integrating fitness components into a programme, which complements other aspects of the performer’s development. This includes, though not exclusively, strength, speed, power, endurance, agility and flexibility. Effective programming in strength and conditioning presents the best synergistic combination for optimum development whilst minimizing the risk of injury”

  6. The Science of Conditioning The Metabolic Continuum AEROBIC ANAEROBIC PHOSPHATE THRESHOLD 2 Oxygen Uptake [BLOOD LACTATE] THRESHOLD 1 VELOCITY

  7. Types of Conditioning The Metabolic Continuum AEROBIC ANAEROBIC PHOSPHATE THRESHOLD 2 Speed Training [BLOOD LACTATE] Oxygen Uptake Intensive Intervals THRESHOLD 1 Extensive Intervals Intensive Tempo Long Slow Extensive Tempo VELOCITY

  8. FORCE VELOCITY The Science of Strength • It’s all about ‘THE CURVE’

  9. Strength Qualities • Maximum Strength • Explosive Strength • Speed Strength • RFD • Reactive Strength • ‘Sport-specific Strength’ (Newton, 2002)

  10. FORCE VELOCITY Types of Strength Training Max Strength Explosive Strength Hyper-trophy Speed Strength Strength Endurance Reactive Strength

  11. Video

  12. Building the athletic engine-What does it need to do?-What does it look like currently?

  13. What does it need to do?-Needs analysis of sport 1. biomechanical2. physiological

  14. BiomechanicalPunching & kicking (types)-angles speeds & forces!Reactive strength- SSC capability etc etc

  15. Biomechanical InformationDirectly informs-Exercise selection- SquatSets & reps etc

  16. PhysiologicalEnergy system contribution-Anaerobicalcatic energy sytem -Anaerobiclactic energy sytem-Aerobic system3x2mins (45s)x6/7

  17. Common Injury sites-Research

  18. What does it look like currently?- Cluster testingThorough!!!

  19. Cluster testing • Sports movement analysis • Movement screen • Isolated testing

  20. Cluster testing • Imbalances • Energy leaks- weaknesses in the kinetic chain

  21. Strength Diagnostics • Agility test • Flexibility test • Anaerobic capacity test • Lower body power test

  22. Don’t rehabilitate…Prehabilitate**Good programs integrate prehab- fillers!

  23. Athletes don’t rise but sink to the level of their training.. …..Build the engine!!

  24. Rules of engagement for optimal programming • Balance • Movement • Strength

  25. Rules of engagement for optimal programming • Don’t be S & c…think!

  26. Rules of engagement for optimal programming • Movement- quality! • Acceleration & deceleration

  27. Rules of engagement for optimal programming • Balance- simple to complex • adding layers of integration • *NB not just for martial arts & • gymnastics

  28. Rules of engagement for optimal programming • Ground based • Multi-joint & multi-planar • Uni-lateral & bi-lateral

  29. Rules of engagement for optimal programming • Full body exercise • Knee dominant • Hip dominant • Horizontal push • Horizontal pull • Vertical push

  30. Planning Training • Periodisation • Long-Term Athlete Development • FUNdamentals • Training-to-Train • Training-to-Compete • Training-to-Win

  31. Video

  32. The Art of Coaching • Collaboration with coaches- examples • Communication with athletes- language, cues • Communication with parents! • Communication with a multi-disciplinary team • - examples

  33. The Art of Coaching • Collaboration with coaches- examples • Communication with athletes- language, cues • Communication with parents! • Communication with a multi-disciplinary team • - examples

  34. Coaching excellence Set the standard- what you expect Excellent communication skills Be the energy

  35. Coaching excellence -Experience is the teacher of wisdom

  36. Questions?

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