Foundations for Training

1. Foundations for Training

2. What does it mean to be “In Shape”? • Getting in shape means: • Improving aerobic power • Flexibility • Strength • And diet while decreasing body fat and increasing muscle mass. • This general fitness is important for overall health.

3. PRINCIPLES OF CONDITIONING • Several training variables can be manipulated to make a conditioning program optimally beneficial. • Always stress quality over quantity! • We are going to concentrate on the following: • Safety • Exercise preparation • Progressive overload • Rest and recovery • Periodization • Specificity

4. SAFETY CONSIDERATIONS • Conditioning builds your body up. Sport tears it down. • More conditioning helps repair the body and build it back up again. It is a constant cycle. • Always think, Safety First!! 1.Establish an adequate base of strength, aerobic fitness, and athleticism before moving on to the explosive phases. 2. Always assess technique. Technique includes body position, balance, foot placement, amount of knee bend, and landing position. Correct technique helps prevent injury and optimize performance.

5. SAFETY CONSIDERATIONS 3. Warm up before each and every workout!! 4. Use a break in period when starting a new conditioning program, or introducing new components. 5. Always rest each body part after a vigorous workout, allowing 24 to 48 hrs rest and recovery. 6. For dry land conditioning, wear proper footwear that provides good lateral support and shock absorption. 7. For all training, a spotter should be present to assess technique and assist with movements. 8. Make sure all workout surfaces are clean and the area is secure. 9. Drink plenty of water before, during, and after the workout, especially in hot weather. 10. FUN.

6. EXERCISE PREPARATION • Warm up and stretch before each workout. • An ideal warm up consists of light cardiovascular exercise at 60-70% heart rate max. (enough to break a sweat. • A good warm up increases the rate of muscular contraction, both agonist and antagonist. • Following the warm-up, complete the routine with stretching, which increases muscle elasticity and extensibility, and improves the range of motion across a joint. • Dynamic stretching is best, holding for 30 to 60 seconds.

7. Basic Stretches Standing Quadricep Standing Calf Stretch Standing IT Band Stretch Hip Flexors and Psoas Stretch Seated Hamstring Stretch

8. Basic Stretches Plantar Fascitis Stretch Shoulder Stretch Quadricep Band Stretch Kneeling Quadricep Stretch Piriformis Stretch

9. PROGRESSIVE OVERLOAD • Exercise must be stressful enough to stimulate a physical change in the body. • This involves working the muscles and energy systems against a heavy resistance to induce momentary fatigue (overloading). • The body will adapt and become stronger. • As improvements are made, adaptations to the program occur that continue to challenge the body at an increasing rate. • This promotes further development and improvement.

10. PROGRESSIVE OVERLOAD • Volume – refers to the total # of sets and reps in your program. • Volume is quantified by sets X reps X load. • Large volume is used to build a base of conditioning. • Lower volume is used in high intensity training. • Density – involves the amount of rest between sets. • Circuit training has very little density, power training has a high density. More rest is needed during more intense workouts.

11. PROGRESSIVE OVERLOAD • Intensity – is a measure of physical exertion and is the most important factor in physical adaptation. • More intense the training – the greater the physical change to the body. • Frequency – number of times you train. • For substantial changes, training must be performed 3 to 4 x weekly. Maintenance, 1 to 2x. • 3:1 principle. For every 3 months training, it takes 1 month to lose. • Duration – length of training session. Length depends on the type of training being performed. Less intense = longer sessions. More intense = shorter sessions.

12. REST AND RECOVERY • The stimulus to the training effect is the training itself: however, the actual physical improvement (adaptation) occurs after the training session is over. • Microscopic muscle tears occur during the workout, they need time to repair and grow stronger to a new level. (24 to 48 hrs) • Most important phase of training because this is when improvements are made, or injuries occur. • Over training will occur if adequate rest is not given!! (Coaches have a problem with this)

13. PERIODIZATION • Periodization is the schedule and design of the conditioning program, which divides the year into different cycles to help organize conditioning. • Based on scientific principles that suggest the best time for specific conditioning. • Accommodates game and travel schedules, with adequate rest and recovery. • Specific drills are used at certain times of the year to illicit the best physical response. • Off – Season, In – Season, Transition

14. Periodization Cycles As the volume of the training decreases, the intensity of the training will increase.

15. Periodization

16. Periodization Basics

17. FITT Formula

18. The FITT Formula Applied to Components of Fitness Table 11-1 OH 5-1

19. Intensity Guidelines for Muscle Conditioning Table 11-2 OH 5-3

20. SPECIFICITY • The more specific the conditioning program is to the game/sport the more benefit the athlete will gain. • Training must simulate movement patterns, speeds of movement, ranges of movement, joint angles, contraction types, and contraction forces.

21. PRINCIPLES OF TRAINING • Other important aspects are: • Testing and Recording, • Nutrition.

22. FLEXIBILITY • Human body has over 650 muscles and 206 bones. • Each muscle crosses over a specific joint in a way that causes the bone of that joint to move when the muscle contracts. • Bicep contraction. • Stretching improves flexibility and increases range of motion.

23. FLEXIBILITY • A warmed, stretched muscle is elastic and extensible and will contract and relax quickly. • A cold muscle will become injured. • Sport is very unpredictable so ALL muscles should be warmed and stretched. • After an exercise session the muscle’s temperature is at it’s warmest, so stretching is very important. • Stretching will help reduce muscle soreness and recover from exercise.

24. SPECIFIC FLEXIBILITY • Types of Stretches 1. Static Stretching: select a muscle group and gently move across a joint until you feel a comfortable stretch on the muscle. The muscle is being stretched in a stationary position. Great for isolating muscles, easy to learn, and safe. 2. Dynamic Stretching: combines a warm-up and stretching routine. Involves active, full-body actions using fluid movement that may be specific to the sport. Time wise.

25. SPECIFIC FLEXIBILITY • Types of Stretches 3. PNF (proprioreceptive neuromuscular facilitation: Done with a partner. A partner resists while you actively stretch the muscle. Typically uses a stretch-contract-relax and deeper stretch sequence. This is advanced stretching. 4. Ballisitic Stretching: Involves light bouncing across a joint. Not commonly recommended because the bouncing is picked up by your muscle receptors and causes the muscle to contract. Not Good.

26. Warm Up and Stretching Benefits • Warm –Up 1. Makes muscles more extensible, allowing them to contract and relax quicker. 2. Helps prevent injury 3. Prepares muscles for stretching • Stretching • 1. Prepares muscles for movements • 2. Increases flexibility and range of motion (ROM) • 3. Done pre-game allows players to mentally prepare • 4. Done regularly produces good flexibility improvements

27. STRETCHING GUIDELINES • Always warm-up a muscle for 5-10 minutes prior to stretching. Stretching a cold muscle can cause minor muscular damage. Warm-up increase core temperature and the muscles elasticity and extensibility. • Isolate the muscle to be stretched with very strict technique. DO NOT CHEAT. • Move slowly and smoothly through the stretch. Fast movements cause the muscle to contract. • Do not overstretch. Receptors in your muscle (muscle spindles) monitor how far the muscle is stretching, if it goes past a natural range of motion it will signal the muscle to contract. Golgi Tendon organs judge the rate of stretch. • Hold the stretch in a static position for allotted time.

28. STRETCHING GUIDELINES • Inhale before you stretch. Exhale as you move through the stretch and continue to breath normally. • Progress to developmental stretching. Always perform the easy stretches first, progressing to the more difficult ones. • Come out of a stretch as smoothly as you went into it. • Stretch consistently. Regular daily stretching is needed for improvement.

29. WARM-UP ASSIGNMENT • Design a Warm-up for a group of high performance athletes. • The warm-up must consist of all the principles you have learned in class. • Requirements: 1. 10-15 minutes in length 2. Must express stretching benefits 3. Follow the proper guidelines 4. Must be sport specific. (Choose a sport and explain why this program benefits the sport.) 5. Each group will get a class to demonstrate their warm-up. 6. Due: Next Class 7. Can be done in small groups.

30. WARM-UP ASSIGNMENT Assessment Scheme: 1. Are all muscles properly warmed up before stretching? /5 • Efficient stretches for each muscle group? /5 • Benefits and guidelines properly explained? /5 • Stretches sport specific? /5 • Effort and overall expression? /10 Total /30

31. AEROBIC AND ANAEROBIC TRAINING • Your body has different energy systems that work together to fuel sport performance requirements. • The aerobic system provides energy for low-moderate intensity exercise and helps the body recover from fatigue. • The anaerobic system provides energy very quickly to meet the demands of intense action, such as a slapshot, sprinting, or stops and starts. • The training must be specific for the energy system you want to improve!!

32. AEROBIC ENERGY • Aerobic Power refers to energy produced by the aerobic system. • Its level is determined by measuring the rate at which the body can breathe in O2 to the lungs, transfer O2 from the lungs to the heart, deliver the O2 through the blood to the working muscles, and use the O2 in the muscles for energy production. • Aerobic Power is expressed as VO2max, the max volume of O2 that can be taken up and used by the body. (ml/kg-min)

33. AEROBIC ENERGY • The aerobic energy system supplies energy for low intensity exercise for long duration. • The aerobic system is of supply and recovery!! It supplies energy for sub-maximal efforts and helps players recover after intense actions. • A strong aerobic base allows an athlete to work longer at higher intensity by postponing fatigue and allowing a speedy recovery. • The quicker you recover, the more efficient you will be for a longer period of time.

34. AEROBIC ENERGY • Aerobic energy system supplies a small portion of the energy needed during intense efforts and most during moderate activity. • Aerobic energy system is critical for efficient recovery between intense work periods. • A high VO2 Max will help the athletes recovery from exercise.

35. AEROBIC CONDITIONING • Two ways to improve aerobic conditioning: 1. sub-maximal continuous exercise, 2. high intensity, intermittent exercise. • Sub-maximal Exercise • 75-85% HR Max • 30-60 minutes • Improves heart ability to recover & deliver O2 to the muscles for energy. • Various activities can be used. • No work:rest ratio

36. AEROBIC CONDITIONING • Intermittent (Interval Training) Exercise • 90-95% HR Max • Various times • 1:1 ratio, 2:1 ratio, depending on intensity • Builds the aerobic system more efficiently and improves the muscles ability to extract O2 from the blood. • Athletes should first build up a base with sub-maximal exercise, then proceed to intermittent bouts of intensity.

37. AEROBIC CONDITIONING • Lactate Threshold: the point where lactic acid accumulation exceeds its utilization and removal. • When an athlete reaches their lactate threshold, they can no longer compete at optimum levels. • Increasing an athlete’s aerobic ability raises their lactate threshold. Thus, more intense work can be performed over a longer period of time. • Always use a variety of sports to increase aerobic ability, this keeps it fresh.

38. AEROBIC CONDITIONING • Aerobic Exercises 1. Road cycling 2. Stationary Cycling 3. Running (bkwds, ftwds, sideways, ext) 4. In-Line Skating 5. Elliptical

39. ANAEROBIC ENERGY SYSTEMS • ATP-PC System: • Provides the most immediate form of energy. • Maximum intensity up to 10 seconds. • Explosive starts, body checks, short sprints. • Provides energy without O2, no lactic acid produced. • Anaerobic Glycolysis (Lactic Acid System): • Uses muscle glycogen and blood glucose to supply energy.. • Kicks in after 10 seconds, lasts up to 2 minutes. • Peaks at 35 – 60 seconds.. • Also supplies energy without O2, but does produce Lactic Acid.

40. ANAEROBIC ENERGY SYSTEMS • Fatigue is related to Lactic Acid build up in the muscles, a by product of the anaerobic glycolysis system. • Maximal effort up to 2 minutes produces lactate in the muscles, which prevents the muscles from contracting, thus slowing down performance. • A recovery period is needed to get rid of the lactate so you can produce at maximal effort once again.

41. ANAEROBIC ENERGY SYSTEMS • In Summary: • During an intense activity such as hockey, the two anaerobic systems work together and are active for every shift. They supply the energy during maximal effort. • Lactic acid is built up, the aerobic system is responsible for buffering the acid out of the muscle so you can recover . • A well conditioned athlete must have a strong aerobic base so they can train the anaerobic systems harder, thus delaying the build up of lactate acid and producing greater results.

42. ANAEROBIC CONDITIONING • Poorly conditioned legs fatigue early. • When fatigued, athletes cannot generate power. • This leads to altered technique and injuries occur. • Anaerobic conditioning raises the lactate threshold, which allows athletes to compete at higher intensity before the accumulation of lactic acid exceeds it’s removal.

43. ANAEROBIC CONDITIONING • Conditioning needs to be periodized throughout the season during which you have recovery days along with training days. • It is better to do an all out 20 minute practice then 40 minutes of half speed.

44. Three Systems of Energy Transfer The three systems of energy transfer and their percentage contribution of total energy output during all-out exercise of different durations.

45. Three Energy Systems

46. STRENGTH TRAINING • A solid base of strength and lean muscle mass support an athelete’s physical abilities and technical skills. • This is a pre-requisite to anaerobic conditioning, power, quickness, agility, and speed. • Strength is involved in every aspect of sport. • Absolute strength: total muscular strength. • Relative Strength: strength in relation to body weight. • A proper balance of strength protects players from injury and improves athletic performance.

47. DEVELOPING A STRENGTH TRAINING PROGRAM • Intensity • Weight training is organized be sets and reps. A rep is one complete range of motion with a weight for a particular exercise. • A group of reps is a set, the # of reps performed without rest. • The more intense the workout the greater the strength development. • The load for a given exercise is determined by the # of reps, the rest and the amount lifted. • Rest time between sets affects the amount of weight that can be lifted, as well as the muscular response. More rest = heavier loads. • Always quality over quantity.

48. DEVELOPING A STRENGTH TRAINING PROGRAM • Speed of Movement • Muscle growth is related to the amount of tension developed within the muscle. • Slow velocity lifts, which produce a great amount of tension, are used to build a base of strength and muscle mass. (1-2-3 principle) • This is why high intensity training produces great results, on the last couple of reps, the muscle has to recruit more and more muscle fibres to keep moving the weight. More force is produced. • Slow velocity lifts also reduce the chance for injury.

49. DEVELOPING A STRENGTH TRAINING PROGRAM • Machines Versus Free Weights • Weight machines isolate one muscle group, where free weights depend upon muscle synergy (all muscles working together) to execute the lift. • Weight machines can help you develop a good base of strength because they are safe and heavy loads can be used. • However, athletes do not execute their sport from a seated position, so do not train like it. Free weights allow the athlete to mimic movements and train the “core” of the body. Support is the key!!

50. How fast an athlete is measured by their linear acceleration and maximum speed. Quickness is the first step explosion from a stationary position. It is a read-and-react response. Explosive speed is quickness It is often quickness that separates a minor league player from a professional. Quickness is an element that players use in every aspect of the game. Agility and quickness combine to make a very effective athlete. Quickness and agility training is ‘quality’ not ‘quantity’. QUICKNESS AND AGILITY TRAINING