considerations when developing a lifting program ashley muffet duncan the ohio state university
TRANSCRIPT
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Considerations when developing a lifting programAshley Muffet Duncan
The Ohio State University
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Where I come from
• Former Ohio State Record holder in Shot Put Graduate of North Canton Hoover High School
• All-American/SEC Champion at University of Kentucky, Olympic Trials participant (08,12)
• Career Bests: SP: 57’7, DT: 187’, HT:192”
• Major influences on my career– Jud Logan (ASHLAND) , Doug Reynolds (UK/Alabama) , John
Smith (Ohio State/Southern Illinois)
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First things first
• Evaluate the maturation of the group– Day 1: QUAD Test/Vertical jump (power index)– Where do the athletes come from?– Have they REALLY lifted before?– Many of the athletes may need different things
• Evaluate functional weaknesses– FMS– What did athletes complain about during season?– Normal thrower weaknesses: VMO, quad dominant, elbows,
shoulders, lower back, groin, SI
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Decide where you want to go
• Does the majority of the group has a legitimate chance of competing at NCAA’s or the State Meet?
• What’s the end goal for the season?
• In my opinion: One of the most difficult tasks in NCAA track and field is holding a peak for 4-6 weeks. This is something to take into consideration when preparing fall training
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Importance of the Fall
It’s the only time you really have to “put the hay in the barn” and…
TRAIN the ATTITUDE.
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Fall Goals
• Become physically better than you have ever been in your life
• Identify and strengthen functional weaknesses• Build a strength base to support a strong peak• Increase range of motion, mobility and flexibility• Increase over all speed and power output • Increase strength to body weight ratio• STAY HEALTHY!!
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Bang for your buck
• “There is no “good” or “bad”, there is only high risk, and low risk. –Don Babbitt
• “High Risk” lifts– Deadlift, Saftey squat, high volume Olympic lifts
Choose your high risk activities wisely and prepare/plan for them! Make these activities count!
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Plan macro, meso, micro cycles
The fall semester at OSU was 16 weeks (including breaks)
• General Prep • Hypertrophy• Strength • Power
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GENERAL PREP
• BIG FOCUS when taking on a new group– Gave me a chance to evaluate the group as a whole.
• Circuit training, high volume. Main focus was to prepare for hypertrophy, strengthen stabilizer muscles and target functional weaknesses. – No barbells– DB’s, Kettlebells, Medballs, body weight
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GENERAL PREP
• MONDAY: COMBO• WEDNESDAY: UPPER• FRIDAY: LOWER w/ finisher
• Structure: Rounds, EMOM. – Utilize these structures for fitness
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GENERAL PREP exercises
• UPPER: DB Press, Incline, lat shoulder raises, DB military, DB curls, DB tri-ext, flys
• LOWER: DB step-up, DB lunges, Peterson step-up, heel elevated squats, plate pull in, goblet squat
• COMBO: turkish get-up, KB swings, pull-ups, burpee, back ext, rev. hyper, MB throws, man makers, battle ropes, farmers carry, prowler pushes, tire flips, sledge hammer
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HYPERTROPHY
• Spend time teaching the Olympics
• Volume: Olympics 30 movements, presses/squat 40-46
• Utilized circuit style aux lifts in order to allow for recovery in between exercises. 36 total reps on aux
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HYPERTROPHY
• Moved to barbell movements. Utilized 3 Primary movements with a tutorial on each before we started to work technique.
• Stayed focused on aux movements, circuit followed primaries
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STRENGTH
• Usually stay 24-32 reps during this phase• 3-4 weeks of strength • Utilized Prilipin chart during strength and
moving into power phases
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POWER
• Usually under 24-20 reps
• Athletes will begin to feel fresh and strong
• This is the peaking phase– I have noticed athletes tend to respond to this
phase differently
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POWER
• As an athlete, I felt as though I held my peak best when I had a solid base of hypertrophy. A watered down fall made me feel flat after 2 weeks of power
• Females may respond better to 3’s than 1’s in peaking phase.
• As your athletes mature they may be able to communicate what rep schemes they feel “sharpest” in.– This is a good reason to have athletes keep a training notebook
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Connecting the weight room to the Ring
• I plan our throws workouts with our lifting
• Some athletes connect best with a heavy ball after the weight room, some are better with the comp ball.
• This is situational from athlete to athlete but after a few weeks of training, the athlete will show what implement they respond best to after heavy training.