weightlifting and basketball the why and the how€¦ · weightlifting and basketball the why and...
TRANSCRIPT
5/23/2011
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Weightlifting and Basketball The Why and the How
Brendon Ziegler
Oregon State University Basketball
Why Weightlifting?
The Obvious
-Explosive Bi-lateral triple extension
The Not-SO-Obvious
-Pattern and strengthen jumping and landing mechanics
-Postural strength
-Power (Strength-Speed)
-Flexibility improved through position
-Optimal tonicity
-Hormonal adaptations
-Neuro-muscular/tissues adaptations
-Technically challenging
Jumping & Landing Postural Strength
Flexibility
Strength-Speed
Photo courtesy of Quintic Consultancy Ltd
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Optimal Tonicity
Hormonal & Tissue Adaptations
Technically Challenging Why not Weightlifting
-Temporally restrictive
-Not often done well
-Chance of injury
-Uphill battle with sport culture
-Equipment cost
-Progressions can be slow, stratification difficult
-Abilities diminish, with excess fatigue
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The How
– Evaluate
• Day 1 – Teach Overhead Squat
– Muscle Snatch
– Hands-free Front Squat (RNT, Heel lift)
– DB Military
Overhead Squat
Muscle Snatch Block Mid Thigh Hands Free Front Squat
Front Squat DB Military Press
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Hook Grip The How
• Day 2
– Teach
• Muscle Clean
• RDL
• Single Leg Progression
Muscle Clean Block Mid Thigh RDL
RDL Progression
• Muscle Snatch/Overhead Sqt=> Power Snatch BMT
• DB Military=>Military Press (BAR)
• Muscle Clean=>Power Clean BAK
• RDL + Clean/Snatch Grip Liftoffs
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Power Snatch Block Mid Thigh Military Press
Power Clean Block Above Knee Snatch Liftoffs Block Below Knee
Clean Liftoff Snatch Liftoffs Floor
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Ooops Next Progressions
• Power Snatch BMT =>BBK=>FLOOR
• Power Clean BAK=>BBK=>FLOOR
• Military Press=>Push Press
Power Snatch Block Below Knee Power Snatch Floor
Power Clean BBK Power Clean FLOOR
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Push Press Progressions/Variations
• Push Press=>Power Jerk
• Advanced Movements
– Snatch
– Clean
– Combos & Complexes
– Pauses & Stops
Power Jerks Combos/Complexes
Stop Clean Pause Front Squat
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Checks and Balances
• Pull more than you squat
• Squat more than you can clean
• How strong is strong enough?
Periodization
• Work Capacity
– High Volume, Low Intensity
– Complexes
– Stop Power Cleans & Power Snatches
– Eccentric
Periodization
• Strength
– Moderate to High Volume, High Intensity
– Squatting, Pulling, Pressing
Speed Strength
• Volume is low, Intensity is high
• Power Jerks, Power Snatch, Power Clean
• Advanced Track and Jumping Movements
In-Season
• Condition in Pre-Season
• Frequency is Lowered to 2-3 Days per Week
• Lifting Volume is Lower to Moderate, Intensity is Moderate to High
• Intensity and Changed on Ebb and Flow
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Special Thanks
• Al Vermeil
• Erik Helland
• Jeff Macy
• Tim Rabas
• Jim Snider
• Roger Neilson
• Craig Robinson
• Tommy Heffernan
• Rob Panariello
• My wife Crissy
The End
• Thank You
• Questions?
– Phone 651-492-7413
References
• Cleather D, Bull A. Influence of inverse dynamics methods on the calculation of inter-segmental moments in vertical jumping and weightlifting. BioMedical Engineering OnLine [serial online]. January 2010;9:74-84. Available from: Academic Search Premier, Ipswich, MA. Accessed May 11, 2011.
• Verkhoshansky YV. Fundadmentals of Special Strength-Training in Sport. 1977. Fizkultura I Spovt. Translated by Andrew Charniga Jr, Sportivny Press, 1986. Vivonia, MI.
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References
• Hori, Naruhiro, et al. "Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of directions?" Journal of Strength and Conditioning Research 22.2 (2008): 412+. General OneFile. Web. 11 May 2011.
• Obmioski, Z., & Wiśniewska, K. (2008). Fluctuations of Resting Blood Hormones Levels and Athletic Performance in Olympic Male Weightlifters over a Training Period. Research Yearbook, 14(2), 99-102. Retrieved from EBSCOhost.
References
• Hakkinen, K. Effects of the competitive season on physical fitness profile in elite basketball players. Journal of Human Studies, 1998, 15, 119-128.
• Garhammer, J. Power production of Olympic weightlifters. Medicine and Science in Sports and Exercise. 1980 Vol 12, no 1, pp 54-60
• Bosco et al. Influence of training of mechanical and biochemical profiles of athlete’s muscles. Coaching and Sports Science Journal. 1994, 1:1: 8-13
References
• Bosco C. New test for training control of athletes. Scuola Natzionale di Athletica Leggera-CONI. 04023 (Lt), Italy
• Hakkinen, K. Scientific facts used as a base to determine strength. Seminario Internacional Test de Campo. Pamplona 20, 20 y 22 Junio de 1990
• Francis, Charlie. Key Concepts 2008 Elite Edition. Charliefrancis.com
References
• Short-term effects on lower-body functional power development: weightlifting vs vertical jump training programs. Tricoli V et al. Journal of Strength and Conditioning Research. 2005, May;19(2):433-7
• Hormonal adaptations and modeled responses in elite weightlifters during 6 weeks of training. Busso et al. European Journal of Applied Physiology and Occupational Physiology. 1992; 64(4):381-6
• Relationships between training volume, physical performance capacity and serum hormone concentrations during prolonged training in elite weightlifters. Hakkinen K et al. International Journal of Sports Medicine. 1987, March 8, Supplemental 1:61-5
References
• Selecting the appropriate exercises and loads for speed-strength development. Baker D. Strength and Conditioning Coach. Vol. 3, No2 8-14
• A Comparative analysis of clean technique and clean pulls with various weights. Mevedev et al. from Al Vermeil’s library.
• Developing Leg Strength. Zeinalov A. Tyazheleaya Atletika. 1976, 29-31
References
• Al Vermeil, Book (unpublished), personal contact
• Jeff Macy, Tim Rabas personal contact
• Eric Helland, personal contact
• Roger Neilson/USAW, personal contact, coaching course
• Rob Panariello, personal contact, presentations