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Basic Concepts of Strength & Conditioning

L. Patrick BorkowskiStrength & Conditioning CoachAcrobat & Combat SportfolioUSOC Performance Services

Coaches Poll

• Who currently utilizes S&C training for their athletes?–Females?

• Who uses a professional S&C coach?

• What is the biggest reason you do/do not use S&C?

Presentation Overview

•

Facing our fears– Rumors & Myths

•

How can S&C help your athletes?

•

Implementing a well balanced program

•

Questions

Fears & Myths

• Lifting makes you BIG

• Lifting makes you slow

• Lifting makes you stiff

• Lifting causes injury

• “I’m strong enough”

• Only the guys have to lift

Lifting Makes You BIG!!

•

Image is of body building

–

Unrealistic!!!!!!

•

Genetics

•

Anabolics

•

Training

•

Nutrition

Special Considerations• Body adapts to specific stresses

Special Considerations

•

Hours spent skating Vs. Hours spent weight training

•

Nutritional Intake/Output–

Eat for recovery Vs. weight gain–

Body naturally craves more calories then weightlifting actually burns

Special Considerations

• Different type of hypertrophy–Transient

–Sarcoplasmic

–Myofibillar

• Training will dictate outcome

Muscle Hypertrophy

SarcoplasmicHypertrophy

MyofibrillarHypertrophy

Gymnastics(Most “Sports”)

BodyBuilding

S&C and Other Sports

•

Weight Classes–

Wrestling

–

Judo

–

Tae Kwon Do

–

Boxing

–

Weightlifting

•

Aesthetic Component–

Synchronized Swimming

–

Gymnastics

•

Natural Awareness–

Swimming

–

Volleyball

–

Track & Field

Too big and muscle bound…

Group Statistics

14 20.3302 1.8657 .498619 21.6847 1.9024 .436414 47.9614 5.3571 1.431819 52.1158 5.8748 1.347814 18.0714 2.0178 .539319 16.5263 1.0203 .234114 153.4857 4.0222 1.075019 154.9026 4.2893 .9840

WTY1N01.0.01.0.01.0.01.0.0

BMI

Ave Mass

Age

Height

N Mean Std. DeviationStd. Error

Mean

p=.05

p=.043

p=.017

p=.339

Leaner

Lighter

OlderSame

Gymnastics, women’s national team - Sydney 2000Weight Training vs Non-Weight Training

Weight trained = 1, non-weight trained = 0

The weight trained group was

Sands, 2000

What can S&C do for you?

•

Increased performance –

Stronger, more powerful techniques–

Faster body movements–

Increased balance & stability–

Increased endurance–

Increased Flexibility/Mobility–

Allow for greater technical pool

•

Faster recovery from workouts

•

Decrease chance for injury

•

Decrease recovery time after an injury

•

Improve athletic appearance

Performance Enhancement

•

Strength is the underlying element for all movements– You can only perform the skills in which

you have the strength for!

•

Power is a function of strength– P=F*v

•

Force –

Velocity relationship– Shift the graph in your favor!

Force -

Velocity

Force –

Velocity

Performance Enhancement

• Improve Balance & Stability–Without having to train in non-

specific modalities

• Improve Endurance–Increasing the strength reserve

• Decrease injury potential–Increasing the strength reserve

Strength Reserve

Athlete strength without weight

training

Strength required

to perform specific

skill

Athlete strength

after consistent

S&C training

Strength Reserve

after training

Initial Strength Reserve

Performance Enhancement

•

Increase flexibility/mobility– ROM under resistance

•

Decrease recovery time after injury– Rehabilitation is strength training

– Familiarity with exercises

– Decreased injury severity

•

Improve athletic appearance

Implementing a S&C Program

• Yearly commitment built into your annual plan

• Start early in career–Built strength in conjunction with

building technical base

Strength Development (Option 1)

Your Theoretical

maximum(i.e. Grandma

lifting the car)

Strength required to

execute your routine

Strength demonstrated

in the weightroom

Strength Development (Option 2)

Your Theoretical

maximum(i.e. Grandma

lifting the car) Strength

required to execute your

routine

Strength demonstrated

in the weightroom

Implementing a S&C Program

•

Proper Implementation is Crucial for maximal results

•

One step back = 3 steps forward–

Learned coordination necessary to handle increases in strength

•

Start slow–

1-2 days a week–

Basic movements & ROM•

Dynamic Warm Up

•

Progressively increase volume

•

Progressively increase Intensity

Implementing a S&C Program

• Progressively increase Volume• Progressively increase

IntensityThen…….• Progressively increase Volume• Progressively increase

Intensity

Implementing a S&C Program

• Stress –

Recover –

Adapt

• Stress –

Recover –

Adapt

• Just like implementing a new drill into your practices

Implementing New DrillsMonday Tuesday Wednesday Thursday Friday

Week 1 Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Week 2 New Drill (10 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

New Drill (10 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

Week 3 New Drill (10 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

New Drill (10 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

New Drill (10 Reps)Drill 1Drill 2Drill 3

Week 4 New Drill (15 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 33

New Drill (15 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

New Drill (15 reps)Drill 1Drill 2Drill 3

Week 5 New Drill (15 reps)Drill 1Drill 2Drill 3

New Drill (15 reps)Drill 1Drill 2Drill 3

Drill 1Drill 2Drill 3

New Drill (15 reps)Drill 1Drill 2Drill 3

New Drill (15 reps)Drill 1Drill 2Drill 3

Week 6 New Drill (20 reps)Drill 1Drill 2Drill 3

New Drill (20 reps)Drill 1Drill 2Drill 3

New Drill (20 reps)Drill 1Drill 2Drill 3

New Drill (20 reps)Drill 1Drill 2Drill 3

New Drill (20 reps)Drill 1Drill 2Drill 3

Progressive Exercise Intensity

Level 1Mobility through full Range of MotionSquatting TechniquesLunging Techniques (Forward, Lateral)Basic Athletic Stance (B.A.S.)

Level 2Lateral ShufflesCross – Over StepsFirst Step from Basic Athletic PositionExtreme LungesCross Over Lunges

Level 3Acceleration StepsLateral Step from Basic Athletic StanceLanding Drills (into B.A.S.)Stationary Jumps (Box Jumps)1-Leg Squatting Techniques

Level 4Change of DirectionLateral AccelerationsRepeat Stationary JumpsSingle Response Broad JumpsSingle Response 1-Leg Jumps

Level 5Movement to JumpingRepeat Broad JumpsBounding ExercisesLateral JumpingRepeat 1-Leg Jumping

Level 6Depth JumpsSingle Leg Bounding ExercisesWeighted PlyometricsComplex Training

Well Balanced Workouts

•

Address major areas of the body– Complex Leg/Hip movement– Hamstring/Low Back– Upper body Push– Upper body Pull

•

Equal volume and intensity in each direction– Push/Pulls horizontal & Vertical

Closing Comments

• Utilize a S&C professional for your program

• Be aware of what they are doing

• Tell them what you are doing

Questions?

Thank You!