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Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training

Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training Development, Body type, Strength, Power, Core Conditioning Aerobic, Anaerobic, Speed Considerations Junior Development Where to start and how to progress Intermediate Trainers

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Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training

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  1. Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training Development, Body type, Strength, Power, Core Conditioning Aerobic, Anaerobic, Speed Considerations Junior Development Where to start and how to progress Intermediate Trainers How much is enough? Safety and foundations Advanced Brief overview

  2. Junior DevelopmentCurrent Problems • Training too advanced – not junior development • Progressing too fast without mastering basics • Not undertaking practices that will benefit athlete in the long term • As a result, athletic development is not complete by the time the athlete has reached elite status

  3. Junior DevelopmentFuture • Get back to basics • Give the athlete continuum and benchmarks to achieve before progressing • Re-assess current athletes for development competencies • Emphasise education, body awareness, stability, proprioception etc before performance • QAS: “athletic development, functional development, technical development” • STRENGTH, MOBILITY, STABILITY

  4. Junior DevelopmentWhat are we trying to achieve? • Strength: usable strength, correct strength, efficient strength, movement/not muscle • Mobility: complete range of motion, efficient and strong (posture) throughout, minimise/eliminate restrictions • Stability: joints and body maintain integrity throughout Full ROM and specific movement

  5. Junior DevelopmentWhere Do We Start? Philosophy: Subject junior athletes to a continuum of strength training exercises, where each stage is a precursor for the next, so that their athletic development is graduated and maximised Start With Body Weight! Learn control and awareness. Squat continuum Push continuum Pull up continuum

  6. Junior DevelopmentProgression • Slow to Fast • Bilateral to Unilateral • Simple to Complex • Unloaded to Loaded • Stable to Unstable

  7. Junior DevelopmentSquat Continuum MOVIE: Squat Continuum Strength, Mobility, Stability Technique: knees behind toes, back flat, knees/hips/ankles straight, knees in line with toes (front view)

  8. Junior DevelopmentSquat Continuum Con’t Back flat – may be bent at hips, but keep back ‘flat’ Knees/hips/Ankles straight – maintain integrity of joints Knees in line with toes (front view) Weight on heels/mid foot

  9. Junior DevelopmentSquat Continuum Con’t Progression: Swiss Ball (2 Leg) – 3x15 reps controlled Bwt Squats – 3x15 reps controlled Swiss Ball 1 Leg – 3x10each controlled Split Squat – 3x10each controlled Single Leg Squat – 3x12each controlled Now begin to follow the other progressions Others – walking lunges, overhead squats, power cleans etc

  10. Junior DevelopmentPush Up Continuum Movie – push up continuum Strength, Mobility, Stability Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!)

  11. Junior DevelopmentPush Up Continuum Con’t Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!) Maintain integrity of joints – shoulder, core, elbows, knees

  12. Junior DevelopmentPush Up Continuum Con’t Progression: Incline Push Ups: start with most vertical, achieve 3x10 reps; get more horizontal Push Ups: 3x15 reps controlled. You may insert a stage on knees Med Ball Push Ups: 3x15 reps controlled. May also insert stage on knees Swiss Ball Push Ups: 3x15 reps. May also insert a stage with hands on bench Others: Swiss ball and med ball, wobble board, different hand positions etc.

  13. Junior DevelopmentPull Up Continuum Movie – pull up continuum Strength, mobility, stability Technique: full extension, chest up, shoulder blades down and back, body straight (abs), maintain joint integrity esp shoulder

  14. Junior DevelopmentPull Up Continuum Con’t Technique: underhand (easier) or overhand, chest up, sholder blades down and back, control

  15. Junior DevelopmentPull Up Continuum Con’t Progression: Horiz Pull Ups: start with most vertical, achieve 3x10 reps; get more horizontal. May also start with underhand and go to overhand Chin Ups: underhand first – 3x8 reps, then go to overhand – 3x8 reps. Also use assisted as intermediate exercise

  16. Core Strength • Integrated in all exercises with stability • Start with basic floor exercises and follow same progression rules • Bridging to hold neutral (not tilt!) • Start with small ROM and increase - both upper and lower body movement • Progress to weight bearing exercises asap • Also don’t neglect dynamic exercises

  17. Junior DevelopmentAge Considerations Chronological Age Vs Training Age – always check for competency. QAS LTAD Age Considerations: 6-10 years • Have fun! Positive experiences • Hand eye skills, ball skills, balance • Low volume and low intensity • Agility, balance, coordination learned through games – develop skills

  18. Junior DevelopmentAge Considerations 10-14 years: • long training (6-9mth)/short comp (2-3mth) • Skill acquisition gradually declines • Window for speed and agility devt • Introduce strength

  19. Intermediate Athletes15-17 years Remember: chrono age Vs training age – check for competencies and don’t progress until all development benchmarks have been met. Introduce strength training concentrating on technique, safety and progression. Still need to develop athlete for next phase. Do not progress weight by compromising technique

  20. Intermediate AthletesExercise Selection Not Sport Specific – Development Specific Basic ‘Core’ Exercises Pushing: • Bench press or incline bench press and DB’s • Shoulder press – bar and DB’s • Medicine ball throws (eg chest pass), but for technique rather than explosive

  21. Intermediate AthletesExercise Selection Con’t Pulling: • Seated row or bench row (1 arm?) • Front Lat Pulldowns, close grip Lat Pulldowns • Chin Ups, Horizontal Pull ups Legs: • Squat, split squat, lunges (and walking), single leg squat, step ups • Jumping exercises and plyos for technique more than explosive

  22. Intermediate AthletesExercise Selection Con’t Balance: Legs and pulling exercises should be equal, and should outweigh pushing exercises by 3:2 in the session/week Eg. Full Body Session 3 legs 3 pulling 2 pushing

  23. Intermediate AthletesSets and Reps: the basics Hypertrophy: • 10-15 reps, med-slow pace, volume is key General Strength: • 8-10 reps, med pace, volume and weight both key Max Strength: • 3-6 reps, med-fast, weight is key, low vol high intensity Power: • 3-6 reps, explosive, speed is key, low vol high intensity

  24. Intermediate AthletesProgram Construction Early on (15-16 yrs): • Full Body workout, 3 days per week (one day rest between each) • Stick to Core exercises • Work on general strength 3-4 sets of 8-12 reps • Keep programs to 8 exercises absolute max • Superset exercises that work different muscle groups to maximise time

  25. Intermediate AthletesProgram Construction Later (16-17 years): • Can move to cycles of max strength later in year if competencies allow • May begin to use split routines instead of full body • Can begin to add ancillary exercises

  26. Example Program

  27. Intermediate AthletesBenchmarks Where do we need to go? Optimum strength levels: Upper 3RM @ (1.3xBWT) Lower 3RM @ (2.0xBWT) Law of diminishing returns By 17 years: Upper: 5RM @ BWT Lower: 5RM @ 1.5xBWT (parallel squat)

  28. Intermediate AthletesCycling/Periodising Change stimulus where possible • Sets, reps, weight, exercises • The more advanced the athlete, the greater the more the stimulus has to be varied. • Weekly changes • Monthly changes

  29. Intermediate AthletesCycling/Periodising Progression: • Hypertrophy/General Strength – 6-8 weeks min. • Max Strength – 8 weeks min. • Power – 6 weeks min. Each is a pre-cursor for the next Time spent on each depends on stage of development and preparation time available

  30. Advanced Athletes • Optimum Strength Levels • Less time on general, more specific • Continually changing stimulus • Advanced training – contrast training etc • Advanced lifting techniques and complex exercises

  31. ConditioningBasics Aerobic Training: • LSD • Trains the peripheries rather than heart • Fat burning potential – weight control • Needed for solid foundation for further development • Usually no Oxygen Deficit

  32. ConditioningBasics Aerobic Power: • Intervals – 2-4mins duration, HR<120bpm recovery • Improves heart ‘strength’ • Ends in Oxygen Deficit • If not competition specific, is also needed for foundation

  33. ConditioningBasics Anaerobic – Lactic: 2 needs: 1) Lactic acid production • Max effort – 45-90 seconds intervals with maximum recovery 2) Lactate tolerance • Max effort – 30-45 seconds followed by short rest and repeated effort * This system only needs 6wks to fully develop – don’t overdo it! Leads to decreased speed and injury

  34. ConditioningBasics Anaerobic Alactic (ie no lactate!): • Sprint training – max effort 2-8 seconds, full recovery • Speed endurance – max effort 10-20 seconds, full recovery OR repeat max effort 3-6 seconds with 30-60s recovery

  35. ConditioningAge-Related Considerations QAS LTAD program: 6-10 years: • Agility, balance, coordination with games • Any aerobic training = non weight bearing (development pathology/concerns) • Low volume training • FUN

  36. ConditioningAge-Related Considerations 10-14 years: • Speed and agility development • Endurance opportunities • Start to cycle training according to development levels. • Keep it fun – continue to use games etc to develop these components • Concentrate mainly on Aerobic and Anaerobic Alactic mix After this age we can start to adopt a more comprehensive approach to conditioning

  37. ConditioningPeriodisation Intensity Traditional: Volume Problems:

  38. ConditioningPeriodisation Contemporary (?): Benefits: develop all parameters all year round, get better year after year, no ‘shock’ injuries from sudden exposure, adaptation weeks

  39. ConditioningPeriodisation Instead of developing one parameter in each phase, now shift focus, but still include everything (except AnLA) Focus Progression: Aerobic – aerobic power – Anaerobic Alactic – Anaerobic Lactic Where does speed fit in?

  40. ConditioningSpeed Progression: Straight line – Change of direction – specific agility (or general agility for juniors) Develop different aspects seprately before coming together: • Acceleration • Max Velocity • Speed Endurance

  41. ConditioningSpeed Acceleration: • body position - knee-hip-shoulder in straight line • plant feet behind hips, push back • toes up - use stretch reflex. Ankle joint acts as a spring • elbows at 900, push elbows back – arm straightens slightly • BE AGGRESSIVE!!

  42. ConditioningSpeed Developing Acceleration: • Distances: 5m – 30m • Emphasis on technique and being aggressive • No more that 12 reps total for the session (ie. 4x3) • Rest: 2-3min in between reps, 3-5min in between sets. Supra-Maximal training: Adding resistance • Sled/Harness– Excellent for working on technique, maintain technique, don’t decrease speed too much • Hill Sprints – not so steep that the athlete loses body position; not so long that we lose dynamic component

  43. ConditioningSpeed Max Velocity • body straight, foot contact under hips, heal comes up to butt on recovery, “step over the opposite knee”, eyes straight ahead • knee comes up to almost parallel, arms at 90° in front, hands up to eye level, arms extend slightly on the back swing, keep shoulders and hips square, don’t allow front foot to swing beyond knee

  44. ConditioningSpeed Developing Max Velocity: • CNS can only act effectively (100%+) for 2-3 seconds • Distances: a) 20m+20m b) Ins and Outs (20m+20m+20m) a) 20m acceleration and then hold top speed for 20m b) 20m acceleration, 20m 95%, 20m 100% • No more that 9 reps total for the session (ie. 3x3) • Key is to increase stride frequency rather than stride length • Rest: 2-3min in between reps, 3-5min in between sets

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