dsor phys prep workshop pres
Post on 07-Apr-2018
219 Views
Preview:
TRANSCRIPT
-
8/3/2019 DSOR Phys Prep Workshop Pres
1/52
Physical Preparation for Junior
Development Rugby
Durham Schools of Rugby
28th October 2011
Nick Ward Sports Fitness
Mkin, BA(Hons), ASCC, CSCS,NASM CPT.
The Speed and Strength AcademyTotal Team Programme
The Coach Academy
-
8/3/2019 DSOR Phys Prep Workshop Pres
2/52
Professional Profile
High Performance/Development TASS
Disabled Ski Team
Durham University Aquatics
and rowing Professional Football
Rugby League
Regional Rugby union
Regional Netball
County Cricket
GB Water Polo
Canadian athletics
North East Athletics Network
University Sport
Durham University
Team Northumbria coach
University of Calgary coach
Community
Education Action Zones
Talented and gifted
Active sports
-
8/3/2019 DSOR Phys Prep Workshop Pres
3/52
What I would like to happen?
-
8/3/2019 DSOR Phys Prep Workshop Pres
4/52
To get you to train...
RegularlySimply
Perfectly Progressive
-
8/3/2019 DSOR Phys Prep Workshop Pres
5/52
What is training?
-
8/3/2019 DSOR Phys Prep Workshop Pres
6/52
Integrated approach
PhysicalPreparation
EnergySystem
Neuralsystem
KineticChain
-
8/3/2019 DSOR Phys Prep Workshop Pres
7/52
What is training?
-
8/3/2019 DSOR Phys Prep Workshop Pres
8/52
Game plan
-
8/3/2019 DSOR Phys Prep Workshop Pres
9/52
Game Plan
Target
Faster , fitter or stronger
Tactics
When, what and how
Techniques
Skills, motivation.
-
8/3/2019 DSOR Phys Prep Workshop Pres
10/52
Each athlete is a case study of one.
Each athlete brings somethingunique to the table
Where are you now?
What is the immediate journey?
What is the destination? short,medium, long-term
-
8/3/2019 DSOR Phys Prep Workshop Pres
11/52
-
8/3/2019 DSOR Phys Prep Workshop Pres
12/52
Faster, fitter or stronger..
Goal 1: 100%50%
Goal 2:
Goal 3:
-
8/3/2019 DSOR Phys Prep Workshop Pres
13/52
The Movement Principles
-
8/3/2019 DSOR Phys Prep Workshop Pres
14/52
The Basic Science
F=ma
F=ma F=ma
-
8/3/2019 DSOR Phys Prep Workshop Pres
15/52
The Biomechanics and physiology
Forceproduction
ForceAbsorption
Mobility / Stability
Performance
-
8/3/2019 DSOR Phys Prep Workshop Pres
16/52
FeedbackNGB / Institute/Athlete / S&C
SituationalAssessment
Coaching &Communication
Review &Feedback
Phase Planning & Program
Data Collection& Storage
Integration &Recommendations
Key Programme Activities
Delivery model
Communication strategy
Analysis &
Interpretation
-
8/3/2019 DSOR Phys Prep Workshop Pres
17/52
Next steps...
Regular, simple, perfectly progressive
Game plan
Movement F=ma
-
8/3/2019 DSOR Phys Prep Workshop Pres
18/52
Train well, eat well, rest well
-
8/3/2019 DSOR Phys Prep Workshop Pres
19/52
What Does Strength Mean to You?
-
8/3/2019 DSOR Phys Prep Workshop Pres
20/52
Strength and power important for many sports
Large amount of expertise required
-
8/3/2019 DSOR Phys Prep Workshop Pres
21/52
Performance
Injury prevention
Information dissemination
Technical expertise
Biomechanical expertise
Physiological expertise
-
8/3/2019 DSOR Phys Prep Workshop Pres
22/52
Strength Training
Strength training encompasses several different
methods
1. Weightlifting (Olympic Lifting)
2. Powerlifting
3. Bodybuilding
4. Strong Man Competition
5. Strength training for sport6. Strength training for fitness
-
8/3/2019 DSOR Phys Prep Workshop Pres
23/52
Powerlifting
Three competitive lifts
Bench, squat, deadlift
Training designed to improvemaximum strength
-
8/3/2019 DSOR Phys Prep Workshop Pres
24/52
Weightlifting
2 competitive lifts-
snatch, clean and jerk
Athletes compete in
weight classes
Training designed to
improve strength and
power
Very athletic movement
-
8/3/2019 DSOR Phys Prep Workshop Pres
25/52
Bodybuilding
Competition based on
muscularity, definition
and symmetry Training designed for
muscle hypertrophy
High volume training
-
8/3/2019 DSOR Phys Prep Workshop Pres
26/52
Overview of Strength Qualities
-
8/3/2019 DSOR Phys Prep Workshop Pres
27/52
Hypertrophy
Force generating
capability of muscle
directly related tophysiological cross
sectional area (PCSA)
(Roy & Edgerton, 1992)
-
8/3/2019 DSOR Phys Prep Workshop Pres
28/52
Importance of Hypertrophy
Force generatingcapability ofmuscle directlyrelated to PCSA
BUT!
Neural factors
extremelyimportant indynamic athleticperformance
-
8/3/2019 DSOR Phys Prep Workshop Pres
29/52
Maximum Strength
Maximal Strength
Maximum force
developed by amuscle/muscle group in asingle maximal voluntarycontraction
Force developedirrespective of time
-
8/3/2019 DSOR Phys Prep Workshop Pres
30/52
Maximum Strength contd
Absolute Strength Maximum force generated irrespective of body
weight (e.g. heavy weight class competitors)
Relative Strength Maximum force generated per unit of body
mass (e.g. weightlifting, wrestling, boxing,
martial arts)
(Poliquin, 1991)
-
8/3/2019 DSOR Phys Prep Workshop Pres
31/52
Speed Strength
Ability to produce a
large amount of force in
a short period time
-
8/3/2019 DSOR Phys Prep Workshop Pres
32/52
Speed Strength
Starting Strength: Speed withwhich neuromuscular systemdevelops force starting fromzero (e.g. jab in boxing)
Explosive Strength:Ability tocontinue to develop the alreadyinitiated force (e.g. shot put)
Reactive Strength: Independentmotor quality; ability to changefrom eccentric to concentriccontraction (e.g. jumping)
(Schmidtbleicher, 1985)
Time
Force
Start. Strength(IRFD)
Expl. Strength(MRFD)
Max. Strength
-
8/3/2019 DSOR Phys Prep Workshop Pres
33/52
Practical Importance of Speed Strength
Force
Time (ms)Stride
Curve 1Curve 2Curve 3
(N) Superior power
Superiorstrength
-
8/3/2019 DSOR Phys Prep Workshop Pres
34/52
Training for Sport
We use modalities
from several types of
strength training Goal is to improve
athleticism and
physiological
performance
-
8/3/2019 DSOR Phys Prep Workshop Pres
35/52
Considerations
Type of sport
Participants age, gender and training age
Type of muscle contraction, load and volume
Number of body segments involved in
movement
-
8/3/2019 DSOR Phys Prep Workshop Pres
36/52
Peak growth velocity can indicate a key period
for careful consideration of the child
straining demand.
-
8/3/2019 DSOR Phys Prep Workshop Pres
37/52
More specifically, we have a definitive focus for
physical and motor control development
-
8/3/2019 DSOR Phys Prep Workshop Pres
38/52
Training Objectives General
Conditioning
1.Development of global (general) strength ofthe whole body.(i.e., concentric and eccentricstrength).
2.Increase size of body's lean tissue (increase
cross section of muscle fibers). 3.Improve functional systems (cardiovascular,
respiratory, endocrine systems). 4.Improve mobility of joints and elasticity of
muscles, ligaments, and tendons.
-
8/3/2019 DSOR Phys Prep Workshop Pres
39/52
Training Objectives Special
Conditioning 1.Improvement of intramuscular coordination.
2.Development of better explosive and speed strength ofall muscle groups (ability to maximize firing efforts)
3.Improve relative strength and strength ratio of all major
muscle groups (plantar flexor, knee flexor/extensor, hipand trunk flexor/extensor)
4.Achieve a target ratio for eccentric-concentric strength.
5.Improve ability of neuromotor centers to excite andrelax muscle groups and reverse their efforts (ability to
conduct stimuli frequently toselected muscles andrestrain muscles from tension).
-
8/3/2019 DSOR Phys Prep Workshop Pres
40/52
Training Objectives Specific
Conditioning 1.Improvement of intermuscular coordination.
2.Development of muscle's ability to recognizeefforts and to better utilize strength through specific
actions within the target range of motions.
3.Development of ability to perform efficiently in veryhigh quality coordination under stress conditions(competitions, resistance and assistance
conditions).
-
8/3/2019 DSOR Phys Prep Workshop Pres
41/52
-
8/3/2019 DSOR Phys Prep Workshop Pres
42/52
Training Principles
-
8/3/2019 DSOR Phys Prep Workshop Pres
43/52
Variation
Must continually vary the stimulus to avoidstagnation
Sources of variation: repetitions, sets,exercise selection, tempo, rest interval
Athletes adapt most quickly to repetitionscheme
Workouts should be varied every 3-8workouts
-
8/3/2019 DSOR Phys Prep Workshop Pres
44/52
Example of Variation
Week 1-3:1A) FLAT DBELL PRESS 3 x 8-10RM 3E 0P 2C 45 REST
1B) NEUTRAL GRIP CHIN 3 x 8-10RM 3E 0P 2C 45 REST
Week 4-6:1) INC. BENCH PRESS 5x 4-6RM 4E 0P 1C 180 REST
2) BENT OVER ROW 5X4-6RM 4E 0P 1C 180 REST
-
8/3/2019 DSOR Phys Prep Workshop Pres
45/52
Specificity
-
8/3/2019 DSOR Phys Prep Workshop Pres
46/52
Specificity
Specificity of movement- exercises shouldreflect movement executed in sport
Specificity of movement speed- exercisesshould reflect speed of contraction in sport
-
8/3/2019 DSOR Phys Prep Workshop Pres
47/52
Example of Specificity
vs.
-
8/3/2019 DSOR Phys Prep Workshop Pres
48/52
Overload
Objective of training is a gradual
increase in physical abilities over time
Workload must be increased
Loading by volume- Accumulation i.e. >8RM
Loading by intensity- Intensification i.e. 3 min Max strength
5-7RM 3-6 2-4 min Max str./hyp.
8-12RM 2-4 1-3 min Hypertrophy
> 12RM 1-3 1-3 min Strength End.
-
8/3/2019 DSOR Phys Prep Workshop Pres
51/52
Intra-Session Principles
Limit workout to a maximum of 1 hour-
begins after first hard set
Perform most complex and difficult
exercises first
Intensification- 2-4exercises/session
Accumulation- 6-12 exercises/session
Quality always over quantity
-
8/3/2019 DSOR Phys Prep Workshop Pres
52/52
Inter-Session Principles
Variety- exercise choice, repetitions, sets,
tempo, rest interval
Alternate between accumulation and
intensification
Undertake proper recovery/regeneration
practices between sessions
Plan for periods of rest
top related