thanks to our sponsors - plae perform€¦ · •horizontal push-prone isometric push •horizontal...

T H A N K S T O O U R S P O N S O R S

P l e a s e u s e #WOODSTOCKSUMMIT fo r a l l

s o c i a l m e d i a p o s t s , a n d b e s u re t o c h e c k

o u t t h e P L A E S u m m i t s w e b s i t e a f t e r t h e

e v e n t fo r a l l p o s t s f ro m t h e d a y.

P L A E

We b : p l a e s u m m i t s . c o m | p l a e . u s

Tw i t t e r : @ p l a e _ u s

I n s t a g r a m : @ p l a e _ u s

Fa c e b o o k : P L A E U S A

C o a c h M c K e e f e r y

We b : R o n . M c K e e f e r y. c o m

Tw i t t e r : @ r m c k e e f e r y

I n s t a g r a m : @ r m c k e e f e r y

Fa c e b o o k : r m c k e e f e r y

social media

7 : 0 0 - 8 : 0 0 a m

R e g i s t r a t i o n

8 : 0 0 - 8 : 3 0 a m

We l c o m e a n d A n n o u n c e m e n t s

8 : 3 0 - 9 : 2 0 a m

D o n n i e M a i b – U n i v e r s i t y o f Te x a s ( Le c t u re )

9 : 3 0 - 1 0 : 2 0 a m

I n g r i d M a rc u m ( Pr a c t i c a l ) :

1 0 : 3 0 - 1 1 : 2 0 a m

D a n J o h n – A u t h o r, S t re n g t h C o a c h ( Le c t u re )

1 1 : 2 0 - 1 2 : 0 0 p m

R o u n d t a b l e D i s c u s s i o n

1 2 : 0 0 - 1 : 3 0 p m

Lu n c h a n d Ve n d o r D e m o n s t r a t i o n s

1 : 3 0 - 2 : 2 0 p m

J e s s e A c k e r m a n – A t l a n t a Fa l c o n s ( Le c t u re )

2 : 3 0 - 3 : 2 0 p m

T i m A n d e r s o n – O r i g i n a l S t re n g t h ( Pr a c t i c a l )

3 : 3 0 - 4 : 2 0 p m

Wo r k s h o p D i s c u s s i o n

4 : 0 0 - 4 : 5 0 p m

M i k e B e w l e y - C l e m s o n U n i v e r s i t y – ( Le c t u re )

4 : 5 0 - 5 : 0 0 p m

C l o s i n g R e m a r k s a n d C E U ’s

schedule

D O N N I E M A I B U N I V E R S I T Y O F T E X A S

“C o m b a t t i n g C o m p l a c e n c y ”

Tw i t t e r : @ c o a c h d o n n i e

LECTURE

MAY 28th, 1987

Combatting Complacency Our Greatest Threat

to Success

SATISFIED?

• Complacency is almost always a product of success or perceived success

• Complacency can live on long after success has disappeared. Perceptions do not have to be accurate

• Complacency is content with the “status quo”

• Complacency is afraid of the personal consequences of change

WHAT IS IT?

• Do not look for new opportunities or hazards

• Pay more attention to what’s happening internally

• Tend to move at 30 mph when 60 mph is needed

• They rarely initiate or truly lead

• Most of all they do what has worked in the past

HOW DOES IT HAPPEN?

“It’s basically the human condition to get

satisfied with success. There’s a lot of books

written on how to be successful.

There’s a lot of books written on how to stay

successful.”

Nick Saban Associated Press Interview

1.CREATE Urgency

2.CHALLENGE the Status Quo

3.CAUSE a Ruckus

4.COMMIT to a Culture of Excellence

5.CALL Outside People In

If your team was depending on you for the next new thought, how long would they

have to wait?

CAUSE A RUKUS

SCENT HASN’T CHANGED

CULTIVATING A CULTURE OF

WHAT YOU CREATE

WHAT YOU ALLOW

HELP - doing something for someone they can’t do for

themselves.

ENABLE - doing something for someone they could and should

be doing for themselves.

COACHES DO TWO THINGS:

CALL

THE OUTSIDE IN

MASTERY

WORLD’S GREATEST GENERAL

Connect:

@donniemaib @coachdonnie

[email protected]

www.donniemaib.com

THANK YOU!

notes

P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E

I N G R I D M A R C U MI N G R I D M A R C U M . C O M

“ B e t t e r G e t B e t t e r. B u i l d i n g a S o l i d

Fo u n d a t i o n”

Tw i t t e r : @ I r o n Va l k y r i e

practical

3/16/17

1

BetterGetBetter:BuildingaSolidFoundation

IngridMarcum,CSCS

LearningObjectives• Understandmovementvariabilityandstructuralintegrity andhowtheyrelatetotraining,performanceandlongevity

• Thebuildingblocks ofasolidphysicalfoundation• Keystoteachingconnection andcontrol andwhythat’simportant

• Primaryareasofthebodytotargetforbestresults• Exercisesandprogressionstodevelopandmaintainstructuralintegrityandbiomechanicalefficiency

StructuralIntegrity&MovementVariability

Posture&Awareness

Stability&Mobility

Corestrength&stability

Strength NeuromuscularCoordination

MentalDiscipline

BuildingorRebuildingthePhysicalFoundation

3/16/17

2

TrainingProgression

Speed

Load

Complexmovement

Movement

Positionalisometrics

Posture:“TheTree”

JointStability&Mobility:“TheFerrisWheel”

3/16/17

3

CoreStrengthandStability:“TheGirdle”

Strength:“TheBridge”

NeuromuscularCoordination:“TheControlTower”

3/16/17

4

MentalDiscipline:“Blinders”

TheFeet

Flat? Neglected?

3/16/17

5

Training:TheFeet

•MJLeans

• Singlelegbalancevariations•Calfraisevariations• Iso holds

Breathing

Training:Breathing

•Birthdaycandlebreath(exhale)•Balloonbreath(exhale)

3/16/17

6

PelvistoRibcage

Training:PelvistoRibcage

• Leanbacks•90/90Iso push•Bridgewithheelpush•Plankvariations•Quadrupedvariations

Shoulders

3/16/17

7

Training:Theshoulders

•Verticalpushup- “Handstand”work

•Verticalpulldown- Active“hangs”

•Horizontalpush- Proneisometricpush

•Horizontalpull- “W”isometricpush

ActiveMobility

•Pronekneetoelbow•Pronerolltosidelyingrotation•Cat/cow– Up/downdog•Deepsquatwork• Feet

• Self-limiting• Transferable• Connectionandcontrolvs.bracingorlocking• Self-tests• Purposefulandqualitymovement• Bilateralandunilateraloptions• Placementinaworkout

TrainingGuidelines

3/16/17

8

• Activevs.passive• Consciousvs unconscious• Foundationworkvs.correctivework• Precision• Includelightload,highrepwork• Don’tjustdosomethingbecauseit’ssupposedtobe beneficial• Findtheaccesspoint

TrainingGuidelines

Thankyouforattending

IngridMarcum,[email protected]

Thankyou toPLAEfortheopportunitytosharewithyou

notes


D A N J O H NS T. M A R Y ’ S U N I V E R S I T Y - LO N D O N

“ M o v e m e n t f o r Pe r f o r m a n c e”

Tw i t t e r : @ Fa k e d a n j o h n

LECTURE

3/16/17

1

MovementforPerformance

DanielJohn801-288-9180

[email protected]

TheBasicsofMovement

Insightsfrom“ThinkLikeaFreak”

Knowingwhattomeasuresimplifieslife.StrengthCoach:Load?Track&Field:Time?Distance?Fitness:Waistline?FearoftheobviousTogetstronger,liftweights

3/16/17

2

TheMissionStatementof“GetUp”

1.TheBodyisOnePiece(Integrity)2.Therearethreekindsofstrengthtraining:•Puttingweightoverhead•Pickingitofftheground•Carryingitfortimeordistance3.AlltrainingiscomplementaryJuly2002

AllBodiesareOnePiece!

Lately,WeHaveBeenCrushingStrengthandConditioning

3/16/17

3

TheSimplestAssessment

TheMovementMatrix

The“SixthMovement:”IntegritywithEnvironment

• It’stherollingaroundontheground,it’sgettingupanddownofftheground,it’sholdingyourownincombatoronthefieldofplay.

Crawling andClimbing

3/16/17

4

TheHipInstructionTrinity

Thesecanbewarmupmoves,correctionsorjustteachingthe

basicsofthehingeandsquat…andLoadedCarries.

ThePelvicTilt,theKneelingPlankandtheSixPointRock

KneelingPlanks“solved”theHipDisplacementContinuum

3/16/17

5

HingesandSquatsBOTHhaveMaxHipMovement…butonedifference.

• Hingethehips(swings,jumps)meansmaximalhipmovement,minimalkneemovement

• Squatsmeanmaximalhipmovement,maximalkneemovement

• Theswingisnotasquat.• Thesquatisnotaswing.

IfyoucandotheKneelingPlank,youcanventureontoLoadedCarries

• LoadedCarries

• “IntegrityUnderLoad.”

• Thesearenaturalandeasytolearn

• Listen:TheDrillistheSkill!

TheMovementMatrix

3/16/17

6

BiggestProbleminAllCoaching

TooLate!TheAnswer???

Today!!!

TheBoldPrintedMoves

PUPPBatWing• GlutealBridge• KneelingPlank• 6pointRockGobletSquatFarmer’sWalk

HillSprintsStadiumStepsBearHugCarriesSuitcaseCarries

Basically,“no”equipmenttraining.

StealmyJob!

3/16/17

7

TheMovementMatrix

Hypertrophy(Bodybuilding)

You“Know”This:

3setsof85setsof5(Reg Park)5setsof3DelormeProtocol

ForPowerandHypertrophy:MovementFirst…THEN,reps,setsandload

RepsandSets“TheGoldilocksEffect”

LoadSorta Max,MaxMax,MaxMaxMax

3/16/17

8

RepsandSets

RuleofTenforPureStrength15-25forHypertrophyandPower“TheGoldilocksEffect”TooMuchTooLittleJustright…ItworksforLOAD,too

Load

ToGetStronger:LiftWeights

Sorta MaxMaxMax

MaxMaxMax

TheMovementMatrix

3/16/17

9

EasyStrength

The“GreatTradition”

3setsof35setsof22setsof55-3-2SixSingles

Istherean“easy”waytogetstrong?

• LiftHeavy.• DotheFundamentalHumanMovements• Keepyourrepsandsetslow.• Stopyoursetsandyourworkoutbeforeyougetfatigued.

• Don’tevenstruggle.• Basically,nevermissarep;keepplentyinthetankandkeepcomingback.

TheThreadsofEasyStrengthGeorgeHackenschmidt andPercyCeruttyLettersfirst,thenmeetingafewtimes.Cerutty’s advicetoRUNNERS:RunHillsLiftWeightsAMarathonershouldBPbodyweightandDLDoubleBDWT!!!

3/16/17

10

Percy’sTemplate1.Deadlift.2.Press..Cerutty likedthebenchpress.3.Anexplosivefullbodymove.Helikedtheheavydumbbellswing.4.Pull.Ceruttylikedpull-upsandcheatcurls.Cheatcurlsarelikeapowercleanwithacurlgrip(powercurls)orthatbouncingheavybarcurlyouseeeverymanytraineesdo.5.Ab Exercise.Ifdeadliftsmakeyougooneway,theab exerciseshouldstrengthenyouintheother.Aftergoingheavyontheseliftswithtwotofivesetsoftwotofive(saveforswingsandabswheretherepsgofairlyhigh),youhangfromapull-upbarandstretchforafewminutes.

Pavel’s AdvicetoMein2003

“Forthenext40workouts,pickfivelifts.Dothemeveryworkout.Nevermissarep,infact,neverevengetclosetostruggling.Goaslightasyouneedtogoanddon’tgoover10repsinaworkoutforanyofthemovements.It’sgoingtoseemeasy.Whentheweightsfeellight,addmoreweight.”

TheMovementMatrix

3/16/17

11

Anti-Rotation

RepsandSetsandLoadsarebasedon…

TheSIDEthatislaggingbehind.

Usethe“BellyButton”Testasyourgeneralguide.

ThrowingisNOTRotation!

Really,itisANTI-Rotation.

Oneshouldreallylistentothrowerswhenitcomestothrowing…

TeachingBearHugcarrieswithMonsterWalks

3/16/17

12

IntegrityFirst…ThenAccelerate!

• SometimesyouhavetoJump

HingeswithAcceleration• SometimesyouThrowthings

IntegrityWITHAcceleration

WorkCapacitycanbeachievedwithSimplicity

WorkCapacityandthe“GearChange”

3/16/17

13

EngineBuildingPLUSStoneWork

TheMovementMatrix

Aswemove“ToTheRight”

PushPress/Jerks:RuleofTenSwings:75-250repsLitvi-Family:NomorethanThreeOlympicLifts:RuleofTen…whenexperienced.

3/16/17

14

OutliningtheMap(TheProgram)

1. Donoharm.2. Thegoalistokeepthegoalthegoal.3. ThePath:Universally,someonehasdoneitbeforeyou.Followthem!

MyThree“Steps”beforeAdvisingOne:PoisonousSnakeRemoval,EMTs,TraumaSurgeons,Lifeguards.“LettheEXPERTSwork!”(Don’tsmoke,learntofall,wearaseatbelt)Two:MyMom’sAdvice:“Starchesmakeyoufat.”“Gooutsideandplay.”“Areyourlegsarepaintedon?”Herson:“Eatlikeanadult/Liftweightsandgoforawalk!”Three:EliteTrainingGoals.Asksomeonewhois:a. Eliteb. Donethegoal.c. Then,Dowhattheydid.

StopCrushing.StartTraining.

notes


J E S S E A C K E R M A NAT L A N TA FA LC O N S

“ S y s t e m s v s . Pr o g r a m s”

Fa c e b o o k : @ j e s s e . a c k e r m a n . 7 9

lecture

3/19/17

1

Systemsvs.Programs

JesseAckermanHeadStrength&ConditioningCoach

AtlantaFalcons

AC SSP

GPP

Extreme

High

Moderate/ High

Moderate

Low/Moderate

Low

V

V

V

V

P

2

AC- Academics, SSP- Sport Specific Preparation (i.e.. football practice and games), GPP or SPP General or Special Physical Preparation- Weight RoomP- Performance either increases or decreases as a result of ability to deal with stressors, V- Extraneous Variables- outside variables that affect focus and

essentially performance (family problems, night life, etc.) .

•System–Infinite–Holistic

•Program–Finite–Limitedinscope

3/19/17

2

CommonElementsofSuccessfulSystems

Factorslimitingstrengthproduction

• Trainability• NeuromuscularEfficiency• BiomechanicalEfficiency• PsychologicalFactors• PainandFearofPain• InjuryandFearofInjury• Fatigue

Siff,M.C..FactorsLimitingStrengthProduction.In:Supertraining:6th ed.Denver,CO:2004:12-17.

Identifyingthelimitingfactorsinsprinting&hurdling

• AnthropometricPotential• StrengthPotential• EndurancePotential• FlexibilityPotential• MentalPotential• MechanicsPotential• ConditioningPotential• DevelopmentalLevel

Mann,R.V.IdentifyingTheLimitingFactorsinSprintinginHurdling.In:TheMechanicsofSprintingand

Hurdling. 2013ed.LasVegas,NV:2013:2-17.

EGO ISTHEGREATESTLIMITINGFACTOR!!

WHITEBOARD

• FunctionalIntensityScale– ComparabletoTMaxvs.CMax

• P.A.S.M.– MULTI-FACTORIAL– LIMITATIONS

• TrainingSystem– METHODS– OPTIMALDOSEvs.MAXIMALDOSE

notes


T I M A N D E R S O NO r i g i n a l S t re n g t h

“ Pr e s s i n g R e s e t ”

Tw i t t e r : @ O S _ R e s e t s

practical

PRESSINGRESET

1. INTRODUCTIONTOORIGINALSTRENGTHJustabriefsynopsisofthephilosophyofOS.

A. Thebodyismadetobestrong.

B. Thebodyismadetoheal.

C. Theoriginalmovementtemplateisstillinyourbody.

2. PRESSINGRESETAbriefexplanationofwhatitmeanstoPressRESET.

A. ThethreeprinciplesofPressingRESET.

B. RestoringReflexiveStrength

i. Whatisreflexivestrength?ii. StabilityISMobilityiii. TheRootoftheIssue–It’sallabouttheroots.C. ResultsofPressingRESET

i. Takingthebrakesoff.ii. Restoringmobilityandexpressingstrength.

3. THEBIG5RESETSA. Breathing

i. Strengthstartshere.ii. Spinalstabilizersunite!

B. HeadControl

i. HomeoftheVestibularSystem.ii. Thesecrettounrealstrengthandability.

C. Rolling

i. SuperSoldierSerumfortheVestibularSystem.ii. Tactilestimulation.iii. ConnectingtheX.D. Rocking

2

i. Connectingthedotsandthejoints.ii. Soothingthesoulandpreparingthebody.iii. StabilizingandMovingE. Crawling/Cross-Crawling

i. Creatinganefficientnervoussystem.ii. CompletingtheXinsideandout.iii. Creatingyou.iv. Sillystrengthforseriousathletes.v. Restoringwhatwaslost.

F. Conclusion.

i. ThanksforPLAE-ing…!

notes


M I K E B E W L E YH e a r t R a t e Te c h n o l o g y & E . S . D.

Pro g r a m m i n g

“ E x p l o s i v e S t r e n g t h a n d Po w e r ”

I n s t a g r a m : @ m i k e _ b e w l e y

LECTURE

ATTITUDE | ENERGY | EFFORT

Heart Rate Technology & E.S.D. Programming

Michael Bewley

MA, CSCS, SSC, SPN, FMS, USAW Strength and Conditioning Coach

Certified Specialist in Sports Nutrition Director of Basketball Strength & Conditioning


A FAVORITE QUOTE“Anyone can make an athlete stronger. Anyone can make an athlete tired. Not everyone can make an athlete better.”

Coach Roy BensonExercise Scientist

High School Cross Country Coach 1993-2008Marist High School, GA

16 State Championships21 Individual State Titles


TEAM TELEMETRY SYSTEM BENEFITS

• To observe the work efforts of multiple athletes at the same time.

• To see who is working harder and who is in better shape.

• Can use heart rate data to help athletes work out sensibly, progressively, and safely.



• To ensure that the fittest athletes are working hard and getting fitter ; who are the least fit athletes?

• To gather data -- preseason and early season monitoring, during game situations, giving unique insights into the effort and heart rate responses in both training and competitive environments.



• Their greatest value may be in their ability to guide recovery.

• The greatest challenge: getting a head coach to buy what you’re selling.

• Moral: team telemetry system data is only as good as the head coach willing to listen to the data it reveals.


CONFUSION CREEPS IN WHEN…1. What is the aerobic versus anaerobic

breakdown of your sport?

2. How do you allocate a representative amount of time to aerobic and anaerobic work based on your metabolic breakdown?

3. What heart rate zones should you exercise at to cause adaptation and challenge the desired energy system?


THREE ENERGY SYSTEMS

Energy systems Duration (in seconds) HR Monitoring

ATP-PC 1-15 Recovery

Anaerobic glycolysis 15-90 Recovery

Aerobic >90 % MHR

Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved fromhttp://www.HumanKinetics.com


CONFUSION CREEPS IN WHEN…

4. Should you consider any nutritional intervention to enhance your energy system performance?

5. What recovery heart rates should you be looking for between intervals or after other shorter periods of high intensity?


HR zone Effort Index

Effort Level Pace Fuel

SourceFuel

SystemFitness Compo-

nent

I 60-75% Easy Slow Primarily fats

Aerobic Endurance

II 75-85% Moderate Moderate Carbs & fats

Aerobic & Anaerobic Stamina

III 85-95% Difficult Fast Primarily carbs Anaerobic Economy

IV 95-100% Very hard Sprint All carbs ATP-PC Speed

Heart Rate Phases

Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved fromhttp://www.HumanKinetics.com


BASIC MODEL FOR TRAINING

Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from http://www.HumanKinetics.com


Endurance

Stamina

Economy

Endurance

Stamina

Economy

Speed

High Intensity

Low Intensity Offseason

Competition

Volu

me

Volu

me

KEEPING DATA IN PERSPECTIVE“Gathering numbers & mounds of data is the easy part. Knowing what to do with the data is another. I am seeing profound conclusions being drawn regarding performance with absolutely no understanding of the context of how the numbers were generated. We need to be able to use technology & meaningful data to expand our capabilities not limit them. Numbers are one dimensional. Performance is multi-dimensional.”


Vern GambettaGambetta Sports Training Systems

CULTURE CHECKLIST• Does your coaches (head coach)

embrace the technology data?

• Do your coaches understand this technology is not 100% perfect?

• Do you have coaches blessing to “inconvenience” athletes for the greater good?

• Will everyone embrace your efforts to modify prescribed training based on data?


DATA REPORT CHECKLIST• Whose going to collect data (you,

assistant, manager)?

• Whose going to teach athletes how to use the technology (daily, pre/post practice/game schedule)?

• Whose going to hold athlete’s accountable when technology logistics are not followed?

• What’s the plan for analyzing data and giving coaches feedback?


INTERNAL VS EXTERNAL LOAD

• Utilize Polar Team Pro EVERY training session and games.

• Capable of looking at heart rate, distance, acceleration/deceleration data, hours of recovery.

• Spend 95% of time looking at heart rate and recovery; most experience and researched to date.


WHAT HEART RATE REVEALS1. Correct intensity for aerobic

system development.

2. Correct intensity for anaerobic system development.

3. Correct durations for time spent in appropriate heart rate training zones.

4. Appropriate recovery periods during interval training.


WHAT HEART RATE REVEALS5. Appropriate recovery

periods between exercise sessions.

6. Effective evaluation of adaptations to training programs.

7. Early warning signs of over-training/under-resting.


AVOID POSSIBLE INJURY• Individualizing workouts using

HR data helps keep skill development sessions from turning into efforts that much harder than necessary.

• An arbitrary standard in a time trial may force athletes to work harder than necessary and, in the process, risk injury or burnout.

Athlete ATEST: 2-MilesTIME: 13m 45s

Athlete BTEST: 2-MilesTIME: 13m 45s

AVG

95%

MH

R

AVG

85%

MH

R


ATHLETE PROFILE: FITNESS TEST• Begin with dynamic warmup

followed by 5-minute warmup to start test.

• Grade is set and speed is increased every 2 minutes.

• Record hear rate every two minutes; beginning of each stage.

• Test ends when athlete stops.• 1-minute recovery rate is recorded

followed by cool down.


GROUP FITNESS TEST OPTION• Put on your heart rate monitor & find a running track.• Do a good 0.5- to 1-mile warm-up.• Perform a single 400-600 meter lap as fast as possible & record your

HR at end.• Take a 2-minute recovery walk or jog and then repeat another sprint

as fast as possible.• Take another 2-minute recovery and repeat a sprint again. Your heart

rate at the end of this third trial will be a good indicator of MHR. • 1-minute recovery rate (1-MRR) is recorded followed by cool down.

The 1-MMR is a good indicator of fitness level.


TREADMILL FITNESS TESTStage Duration (min) Speed (mph)Grade (%) V02 max (ml/kg/min)0 2:00 6.0 2 38.54

1 2:00 6.5 2 41.462 2:00 7.0 2 44.383 2:00 7.5 2 47.304 2:00 8.0 2 50.22

5 2:00 8.5 2 53.146 2:00 9.0 2 56.067 2:00 9.5 2 58.988 2:00 10.0 2 61.909 2:00 10.5 2 64.82

10 2:00 11.0 2 67.7011 2:00 11.5 2 70.60



Age Poor Fair Average Good Excellent

15-19 ≤52 53-57 58-65 66-69 ≥70

20-29 ≤52 53-59 60-69 70-77 ≥78

Level I Level II Level III

Age Poor Fair Average Good Excellent

15-19 ≤48 49-54 55-61 62-67 ≥68

20-29 ≤49 50-54 55-62 63-71 ≥72


FITNESS VO2MAX CLASSIFICATIONSM

ale

Fem

ale



POST TEST ANALYSIS• Assign an athlete a Fitness Level

based 1-minute HR recovery (anaerobic/power athletes; not VO2max).

• Record athlete’s resting heart rate (Sleep Cycle app), max heart rate and recovery heart rate.

• Enter all the above values in the Polar athlete profile.

Low Fair Average Good Excellent Elite

< 10 bpm 11-20 bpm 21-30 bpm 31-40 bpm 41-50 bpm > 51 bpm


RECOVERY HRFITNESS CLASSIFICATIONS

• For Anaerobic, Anaerobic Glycolytic; power dominate sports, we use heart rate recovery to gauge fitness NOT VO2max.

• Ascribe Fitness Level based on one minute beats per minute (bpm) heart rate recovery.


SPORT FITNESS COMPONENTS TRAINING

• The ability to stay fast for the entire game (endurance).

• The ability to sprint back and forth for several plays in a row (stamina).

• The ability to go at race pace while using the least amount of oxygen and energy (economy).

• The leg speed to be the first to get to the ball or ball carrier (speed). Endurance

Stamina

Economy


Endurance

Stamina

Economy

Speed

High Intensity

Low Intensity Offseason

Competition

Volu

me

Volu

me

Fitness Test


12 - 20 weeksendurance training

<75% HR max

4 weekseconomy training85 to 95% HR max

2-4 weeksspeed training

95-100% HR max

12-16 weeksendurance training

<75% HR max

4-12 weeksendurance training

<75% HR max



E.S.D. MACROCYCLE

4 weeksstamina training

75 to 85% HR max

July 23-28

July 16-22

July 9-15

July 2-8

July/Jun 25-1

Jun 18-24

Jun 11-17

Jun 4-10

Jun/May 28-3

May 2-8

Speed PhaseWeek 2

Speed PhaseWeek 1

Economy PhaseWeek 4

Economy PhaseWeek 3

Economy PhaseWeek 2

Economy PhaseWeek 1

Stamina Phase

Week 4

Stamina PhaseWeek 3

Stamina PhaseWeek 2

Stamina PhaseWeek 1


• Profile Example: Clemson High School Football Player• After evaluate Fitness Level, determine Endurance Training

intensity, duration, frequency before beginning ESD phases.• Endurance is foundation for all other levels of fitness (60% to

75% MHR).

E.S.D. MICROCYCLES

HEART RATE DATA COLLECTION• Record & monitor Resting HR &

Exercise HR response to a given workload as often as possible — should be documented over days, weeks, and months.

• Understand how athlete’s heart rate should respond both at rest & during exercise as they train.

• Make sure it is increasing and decreasing as you would expect.


MONITOR DEFINITIVE CHANGES

• Perform Fitness Test once every 8-10 weeks and compare data• HR at the fixed load decreases because the heart muscle is now stronger

and can move more blood with each beat. (improved stroke volume).• Faster HR recovery demonstrates improves performance and fitness

level.


MAX HEART RATE CHANGE• Will coincide with chronic training.• As total blood volume increases,

max stroke volume will increase and HR will begin to decrease sub-maximally and maximally.

• Vagal tone will increase both resting to maximally (Dr. Mike Martino -

Georgia College). • Exercise economy will also improve

as you address movement literacy approach.


YEAR ROUND PERIODIZATION• We utilize TeamPro in the basketball

offseason for fitness classification assessment and sport-specific energy system development.

• In the pre-season, we use TeamPro to periodize training intensity, load and duration so they mimic in-season play.

• In-season play, we use TeamPro to gauge individual, position, and team-specific loads to optimize training efficiency and recovery for peak game-time performance.


• Use M400 as a daily fitness tracker (much like a FitBit).

• BONUS: Measures sleep quality and quantity.

• Heart Rate Zone athlete guidance

• Works with Polar Beat App.• Syncs with TeamPro account.


POLAR M400 DATA TRACKING

SYSTEM CHALLENGES• The greatest challenge:

getting a head coach to buy what you’re selling.

• Moral: team telemetry system data is only as good as the head coach willing to listen to the data it reveals.


COACH FEEDBACK: MARKERS

• Add markers for each practice session drill and analyze which create greatest amount of HR load.

• Share that will coaches and discuss ways to manipulate load, intensity, duration arrangement of drills.


COACH FEEDBACK: HR LOADS

• Review with staff which practice drills result in the highest and lowest physiological loads so we can periodize volume and intensity for a given week/month/season/pre-game/post-game.


COACH FEEDBACK: TRAINING LOAD

• Recovery status helps optimize the timing of intensive or exhaustive training sessions.

• Helps keep total training volume in control and when adequately recovered to receive a new training stimulus

• Ensures all players are receiving a sufficient training stimulus to maintain aerobic fitness.

Stagno, K.M., et al (2007). A modified TRIMP to quantify the in-season training load of team sport players. Journal of Sports Sciences, April 2007; 25(6): 629 – 634


COACH FEEDBACK: TRAINING EFFECT

Score Training Effect (TE)

Interpretation

1 Minor This workout advances recuperation, and with a longer duration (of over one hour) improves basic endurance. Does not significantly improve aerobic performance.

2 Maintaining This workout maintains aerobic performance. It builds a foundation for a better respiratory and cardiovascular condition and higher intensity training in the future.

3 Improving This workout improves aerobic performance if repeated 2 to 4 times per week. Training at this level does not yet place special requirements for recuperation.

4 HeavyThis workout, repeated 1 to 2 times per week, highly improves aerobic performance. In order to achieve optimal development, it requires 2 to 3 recuperative workouts (TE 1-2) per week.

5 Game LoadThis workout has extremely high effect on aerobic performance, but only if followed by sufficient recuperation period. This load is typically attained in games with 30+ minutes playing time.


COACH FEEDBACK: INSEASONLOAD & RECOVERY

• 24-hours BEFORE game — Training Effect (TE) goal is 2 range.

• 48-hours BEFORE game —TE goal is 3 range.

• Game loads usually produce 3-4 Training Effects & Training Loads of 200-250 at 30+ minutes.

• Monitor game minutes per player to maintain aerobic fitness.

Training Effect

Recovery Time Estimate Training Load

5 >48 h Extreme

4 25-48 h Very Demanding

3 13-24 h Demanding

2 7-12 h Reasonable

1 1-6 h Mild

Chart adapted from Karavirtra, L (2014). Training Load & Recovery Status [Whitepaper]. Retrieved from Polar R&D, Research and Technology.


COACH FEEDBACK: PLAYER RPR• Subjective wellness

questionnaires just as important as technology itself.

• Provides athletes outlet to tell us what is happening in their bodies.

• Reliable and valid means of periodizing training.


COACH FEEDBACK: PLAYER RPE

• Athlete weighs in and gives practice readiness.

• After practice, athlete weighs out and give practice intensity (rate of perceived exertion).

• Reference with Training Load and Training Effect.


Weigh&in/Weight&out/Readiness/Intensity2Scale

MBKB Weight2Before/After

Scale2Before/After

Weight2Before/After

Scale2Before/After

Weight2Before/After

Scale2Before/After

Weight2Before/After

Scale2Before/After

Weight2Before/After

Scale2Before/After

Adam%Smith / / / / / / / / / /

Adoulaye%Gueye / / / / / / / / / /

Ben%Lammers / / / / / / / / / /

Charles%Mitchell / / / / / / / / / /

Corey%Heyward / / / / / / / / / /

James%White / / / / / / / / / /

Josh%Heath / / / / / / / / / /

Marcus%Hunt / / / / / / / / / /

Nick%Jacobs / / / / / / / / / /

Quinton%Stephens / / / / / / / / / /

Rand%Rowland / / / / / / / / / /

Sylvester%Ogbonda / / / / / / / / / /

Tadric%Jackson / / / / / / / / / /

Travis%Jorgenson / / / / / / / / / /

6 6

8 8

########10####I#Feel#Completely#Exhausted######

##########1########I#Feel#Completely#Rested###

##########5################I#Feel#Alright

PRACTICE2INTENSITY##########1##################Really#easy###

##########5#######################Hard

########10########Coach#Tired#To#Kill#Us######

##########2#######################Easy##########3##################Moderate##########4################Sort#of#Hard

##########7#################Really#Hard

##########9###########Really,#Really#Hard

##########2###########I#Feel#Pretty#Rested

##########7#################I#Feel#Tired

##########3#################I#Feel#Good##########4###########I#Feel#Sort#of#Good

##########9###########I#Feel#Really#Tired

Date

/%%%%%%%%%%%%%%/

Date Date Date Date

/%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/

PRACTICE2READINESS



THANK YOU!

Michael Bewley MA, CSCS, SSC, SPN, FMS, USAW Strength and Conditioning Coach

Certified Specialist in Sports Nutrition Director of Basketball Strength & Conditioning

[email protected]

DATA COLLECTION RESOURCESThought you might like these resources at http://www.lynda.com. Essentially, it’s how I taught myself Excel and how to manage and analyze all the data I collect from HR monitors, technology and more:

Setting Up Excel Databasehttp://www.lynda.com/Excel-tutorials/Setting-Up-Database-Excel-2013/165254-2.html

Excel Pivot Tables In Depthhttp://www.lynda.com/Excel-tutorials/Excel-2013-Pivot-Tables-Depth/114891-2.html

Creating Interactive Excel Dashboardshttp://www.lynda.com/Access-tutorials/Creating-Interactive-Dashboards-Excel-2013/374773-2.html


DATA COLLECTION RESOURCESExcel Charts In Depthhttp://www.lynda.com/Excel-tutorials/Excel-2013-Charts-Depth/135358-2.html

Other Good Stuff - High Levelhttp://www.lynda.com/Excel-tutorials/Excel-Data-Analysis-Forecasting/153775-2.html

http://www.lynda.com/Excel-tutorials/Excel-2013-Advanced-Formulas-Functions/126129-2.html

http://www.lynda.com/Excel-tutorials/Excel-2013-Tips-Tricks/167361-2.html


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