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!