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2018 Season

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

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PL AE

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Coach McKeefer y

Web: Ron.McKeefer y.com

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Twi t te r : @CoachMVio la

Instagram: @CoachMVio la

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7:00-8:00am

Regis t ra t ion

8:00-8:30am

Welcome, Announcements , and Ice Breaker

8:30-9:20am

Andy Ga lp in - Author Unp lugged/CSU

Fu l le r ton (Lecture)

9:30-10:20am

Just in Lovet t - (Pract ica l )

10:30-11:20pm

Sarah Snyder - Det ro i t L ions RD (Lecture)

“Nut r i t ion For The Pro’s ”

11:20-12:00pm

Workshop D iscuss ion

12:00-1:30pm

Lunch + Vendor Demonst ra t ions

1:20-2:20pm

Dave Ba l lou - Head S&C Ind iana Footba l l

(Lecture) “ Ind iana S&C”

2:30-3:20pm

Wil F leming - Owner Force F i tness

and Per formance (Pract ica l ) “O lympic

Weight l i f t ing Teach ing Progress ions for

Team Set t ing”

3:30-4:00pm

Speaker Roundtab le D iscuss ion

4:00-5:30pm

Bob A le jo - D i rector o f Spor t Sc ience Power

L i f t (Lecture)

5:30-5:45pm

Clos ing Remarks and CEUs

schedule

A N D Y G A L P I NAuthor of Unp lugged

CSU Fu l le r ton

Twi t te r : @DrAndyGalp in

LECTURE

2/19/18

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How to Use, & Not be USED By

Training Technologies

$30,000,000,000

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General Benefits: ü Answering specific hypotheses ü Large data sets (when you have team) ü Tracking log term ü Accountability ü Awareness ü Calibration ü Objective ü Individualization ü Quick, accurate communication

Accountability

Awareness

6-7 seconds

2/19/18

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Team of Scientists?

“Use Tech to calibrate, then

rely on yourself” “How does it

FEEL?”

Avoidable Problems: ü Accuracy? ü Context/situational awareness ü Shift focus to a Dime over a Dollar ü Blunt feedback ü Foster dependence ü Data overload ü I know the problem, but how do I fix? ü Arms race

2/19/18

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THE DIRTY SECRET:

$100 Million Doesn’t Guarantee Accuracy

Amazing TECH

Poor PRODUCT

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INFORMATION ≠

INSIGHT

2/19/18

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Technique?

Strategy?

Weather?

Opponent?

GOAL!?!?

2/19/18

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Quantity

Quality

Is More…. Better?

2/19/18

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Optimizing

Adapting

2/19/18

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Cal Dietz, U. of Minnesota

Heart Rate Variability (HRV)

Training?

2/19/18

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False Sense of “Recovery”

“NOT SORE” ≠

RECOVERED

2/19/18

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“COACH ON TIGHT BUDGET

QUESTION…”

$30,000,000,000

Can’t lose a game you don’t play

2/19/18

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5 Step System for Using Tech

In Coaching

Step 1: Determine your Time & Ability to

interpret data

2/19/18

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“ When I’ve come to the wrong conclusion, it’s

usually because I collected too much data“

– Tim Ferriss

Good for •  Earlymotivation•  Answeringspecifichypotheses•  Largedatasets(whenyouhaveteam)•  Trackinglongtermtrends•  Accountability•  Awareness(kcalconsumption,lackofsleep,howoftensitting,orcheckingfacebook)•  Calibration

•  Connectingbiologicalfeelingtooutcome•  Individualization(i.e.athosblakegriffinstory)•  Quick&potentiallymoreaccuratecommunication(e.g.remotecoaching,andcanquicklysendacoachavideoofmovment,whichmaybemoreaccuratethantheathlete’sperspective…fbexample…whathappenedonthatplay?“Istayedoutside”..laterwathcfilmandfindout,no,youdidn’t)

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Step 2: Define specific

purpose, objective, & hypothesis

Step 3: Make sure you have an answer to the “3

why’s”

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“akin to treating the symptoms, not the disease…which is

counterproductive or even damaging“ - TF

Step 4:

Only change 1 variable at a time

Step 5: Use the LEAST, not MOST technology

possible

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Tommy Kono Story

2/19/18

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Tech To: 1)  Identify issue 2)  FEEL issue 3)  Feedback

Mastery = Self Identification

+ Self CORRECTION!

2/19/18

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Taylor University story. Mike Phelps Story your HR monitor won’t help when it dies, or falls off

2/19/18

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1 2

?3

4

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Use Tech To: 1.  Assess 2.  Inform

3.  Calibrate

Infallible Deity

Enhance self- RELIANCE, not DEPENDANCE

2/19/18

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Feeling is Understanding

Can you still COACH w/o

Tech…?

Over-reliant on tech?

Thank you!

agalpin@fullerton.edu @DrAndyGalpin @CSPFullerton

J U S T I N LO V E T TDi rector o f S&C Purdue Footba l l

Twi t te r : @just in_ lovet t

practical

REACTIVEFOOTBALLSPEED,AGILITY&QUICKNESSJUSTINLOVETT:2/24/18NOBLESVILLE

TEACH,REP,APPLY,INTEGRATETEACH

• LAYINGDOWNFOUNDATIONSOFMOVEMENTDESIRED• ENGAGEWITHTHEWHY

REP

• PROGRESSIONBUILD-UPSFORTHEATHLETETOSEEANDFEELAPPLY

• MATCHINGNEWLYLEARNEDTECHNIQUESWITHFAMILIARFBDRILLS• PROGRESSINGFROMCLOSEDTOOPEN-ENDEDDRILLING

INTEGRATE

• VOCABULARY&CUESMERGEDTOGETHERPROGRAM-WIDESKILL:DROPSTEPTEACH

o STEP,STEP&PICKUP,STEP&POP,STEP-POP-PUSH-PUSHo MIRRORMULTI-DIRECTIONSTEP

REP

o DROPSTEPSTARTSTOBURSTo DROPSTEPANGLEATTACKo DROPSTEPBAILo DROPSTEPFLATFINISH

APPLY

o SIDELINEAGILITIES:FWD,LATERALBUZZSAWTOBURSTo SIDELINEAGILITIES:SPRINTSHUFFLESPRINTo BAGORHURDLEFWD2-INWITHRXN45DEGREECUTo BAGORHURDLELATERAL2-INWITHDRIVE,BAIL,ORFLATFINISH

INTEGRATE

o PRACTICEAWARENESS,ACTIVECOACHING,FILMWORK

S A R A H S N Y D E RDet ro i t L ions RD

“Nut r i t ion For The Pro’s ”

Twi t te r : @SarahSnyderRD

LECTURE

The Performance Science Team

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KNOWLEDGE/MOTIVE SCALE

NOVICE INTERMEDIATE ADVANCEDWhat is the GOAL?

• Eats 2-3 x a day• Little to no fruits, veg• Forgets to hydrate• Impulsive due to lack of

planning• Lacks routine • Picky eating may inhibit

nutrient consumption• Medications may cause

some issues above• Hydration issues

• Eats 4x a day• Unbalanced• Puts in some effort to

attempt to get in some fruits/vegetables

• Mediocre hydration practices

• May want quick fix from asupplement

• Eats 5-6 x a day, routine in place

• Fuels and Recovers• No hydration issues• Balanced with macros,

fruits, vegetables• May even know calories

and macros from food logging

• Eats a planned pm snack • Adds in supplementation

because foundation isestablished

PERFORMANCE FACTS

What are your athletes made of?

Vegetable Nutrients Benefits

Carrots Antioxidants, vitamin A & C, and potassium

Boosts immunity, fights infections and manages inflammation.

BeetsPotassium, magnesium, fiber, phosphorus, iron, vitamins A, B & C, folic acid, and flavonoids

Lowers blood pressure, boosts immunity, fights inflammation, improves mental health, increases iron storage

Bell Peppers Fiber, vitamin A & C Boosts immunity, manages inflammation, increases iron absorption

Kale Vitamin A & C, potassium, iron, and calcium

Lowers blood pressure, aides in tissue regeneration, boosts immunity, decreases inflammation, aides in collagen formation

Celery Sodium and potassium Aides in muscle recovery

Cucumbers Vitamin K & C, potassium Aides in collagen formation, boosts immunity, aides in muscle recovery

Sweet Potatoes

Vitamin C, manganese, copper, fiber, vitamin B6, potassium, and iron

Decreases inflammation, fights infection, improves energy

VITAMINS and MINERALS

Act as regulators and catalysts for body functions. Include a fruit or vegetableat each meal and snack, and ensure you take in a variety of color form various fruits and vegetables.

THE 3 PHASES OF INFLAMMATION ARE:

ACTIVATION

RESTORATION

RECOVERY

Inflammation

CARBOHYDRATES

Function: Energy-Fruits-Brown Rice-Sweet potatoes-White potatoes-Oatmeal-Grits-Quinoa-Whole wheat bread-Whole wheat pasta-Squash, pumpkin…-Amaranth-Millet

-Fish, crustaceans-Turkey -Eggs-Grilled Chicken-Dairy, Yogurt-Steak- sirloin-Pork loin

PROTEINSFUNCTION: Makes up LBM,ligaments, tendons, hormones, enzymes and blood

HEALTHY FAT LIST

Function: Energy, inflammation and brain health

-Salmon, fish-Almonds, walnuts, pecans…-Peanut butter, almond butter-Olives-Olive Oil-Avocados-Seeds (sunflower, chia, flax)

Excellent Ok DetrimentalMonounsaturated and

PolyunsaturatedSaturated Hydrogenated and

Trans fatsCan lower bad cholesterol levelsCan lower risk of heart disease and strokeCan provide essential fats that your body cannot produce

Too much can raise bad cholesterol levelsToo much can lower good cholesterol levelsToo much teamed with sugar and other pro inflammatory agents can increase risk of heart disease and stroke

Can raise bad cholesterol levels.Can lower good cholesterol level.Can increase risk of heart disease and strokeCan increase risk of type 2 diabetes

Source: Plant-based liquid oils, nuts, seeds and fatty fish

Source: Animal sources, meat, dairy, tropical oils

Source: Process foods made with partially hydrogenatedoils

Lean Maintain Gain or high energy

BMR Active DayHigh School Male

15 yo, 6ft, 170lbs 1936 kcal 3,000kcal/day

College Male 19 yo, 6’2, 220 2400kcal 4,200kcal/dayProfessional Male

25 yo, 6’4, 240 2300kcal 3700kcal/day

Break downBreakfast: 800kcal

Lunch: 800kcal

Dinner: 800kcal

Snacks/Recovery

300 calories

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PRE HYDRATION

Photos taken by Sarah Snyder, University of Florida, 2013

• NEARLY 70% OF ALL INJURIESARE SPRAINS OR STRAINS INFOOTBALL

• 60% OF ALL INJURIES IN THEENGLISH PREMIER LEAGUE AREALSO FROM SPRAINS OR STRAINS

• STRENGTH OF TENDON DEPENDS ON:• THE AMOUNT OF COLLAGEN

• THE AMOUNT OF CROSSLINKS WITHIN THECOLLAGEN

NUTRITIONAL STRATEGIES THAT CAN INCREASE TENDON STIFFNESS & PLAY A ROLE IN INJURY PREVENTION AND

THE RECOVERY PROCESS FROM TENDON/LIGAMENT RUPTURES AND

BONE/CARTILAGE DAMAGE

Consuming gelatin (5g gelatin)

+Vitamin C through juice, citrus fruits, strawberries, bell

peppers..

Take 30-60min before workout

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How to fuel the program

D AV E B A L LO UHead S&C Ind iana Footba l l

“ Ind iana S&C”

LECTURE

Twi t te r : @IU_CoachBal lou

2/19/18

1

DavidBallou,MS,CSCSDirectorofAthleticPerformance,FootballEmail:dballou@iu.edu

ATHLETE DEVELOPMENT SYSTEM AND STRATEGIES

▪ PlayedFootballatIndianaUniversity

▪ Afterinjurysenioryearworkedatstudentinternintheweightroom

▪ HeadStrengthCoachatAvonHighSchool(2002–2015)

▪ HeadFootballStrengthCoachatIMGAcademy(2015-2016)

▪ Co-DirectorofStrengthandConditioningforFootball–UniversityofNotreDame(2016-2017)

▪ HeadStrengthCoach–IndianaUniversity(Current)

EXPERIENCE AND BACKGROUND

GENERAL FOOTBALL S&C PHILOSOPHY

Toimplementasystemthatleadstoasmuchtransfertothefootballfieldaspossible,wewill

systematicallydesignaprogramthatwillhelppreventinjuries,attackflaws/weaknesses,

improvestrength,andmostimportantlymakefastexplosivefootballplayers.Thiswillbe

donealongwithpromotingphysicalandmentaltoughnesswhilebeingheldaccountableto

teammatesandtheprogram.

2/19/18

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FOOTBALL STRENGTH & CONDITIONING

OURPROGRAM

•  Limitationfocus

•  Transferoftrainingdrivesexercise

selection

•  Periodizationbasedonreadiness

•  Individualizedtraining

▪  Thedegreetowhichanexercisetransferstoaspecificskill

▪  Relatestospecificityoftraining

▪  Transfermaybeagoodmeasureof“specificity”

▪  Thegreaterthetransfer,thegreaterthevaluetoaspecificathlete

TRANSFER OF TRAINING

Zatsiorksyproposedthefollowingequations:

Transfer= Improvementinskill Improvementinexercise

ResultGain= Gaininperformance Standarddeviationofperformance

Zatsiorsky,VM(1995).ScienceandPracticeofStrengthTraining.HumanKinetics:Champaign,pgs.9-11.

MEASURING TRANSFER

2/19/18

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▪  Speedisaprimarydifferentiatorbetweenplayersinfootballsoitshouldbethefocusofourdevelopmentprogram

▪  Becauseexercisereadinesschangesdifferentlyforeachplayerthroughouttheweek,prescribingspecificloadsisnotoptimal

▪  Periodizationofspeed(atwhateverloadisappropriatethatday)resultsinbettergains

▪  SpeedStrength(1.0-1.3m/s)-Utilizinglighterloadsatveryfastvelocities,speedisfirstprioritywithstrengthbeingsecond

▪  StrengthSpeed(.75–1.0m/s)-Movingamoderateheavyweightasfastaspossible

▪  AccelerativeStrength(.50-.70m/s)-Drivingagainstaheavyloadasfastaspossible

▪  AbsoluteStrength(.20-.50m/s)-Abilitytoexertforcemaximallyandmovetowardsincreasing1RM

VELOCITY BASED TRAINING

▪  Gymaware,PushBand,EliteForm,Tendo

▪  Ifdon’thavethefinancialabilitytopurchasetheabove:•  Useastopwatchpersets•  Createyourownstandardsbytime•  Usetochartdifferentpositiongroups•  Setclubsandstandardsforyourplayerstoreach(motivation)

DIFFERENT MODALITIES TO USE FOR VBT

AverageVelocityMaxPredictors/StrengthExercises

Avg.Vel. %1RMSpeedZone

1.33 30%

SpeedStrength

1.24 35%

1.15 40%

1.06 45%

0.97 50%

0.89 55%

StrengthSpeed 0.80 60%

0.72 65%

AccelerativeStrength

0.64 70%

0.56 75%

0.48 80%

AbsolutePower

0.41 85%

0.33 90%

0.26 95%

PERCENTAGE TO VELOCITY RELATIONSHIP

2/19/18

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PeakVelocityMaxPredictors/PowerClean

PeakVel. %1RM SpeedZone

2.70 30%

SpeedStrength

2.65 35%

2.60 40%

2.55 45%

2.50 50%

2.45 55%

StrengthSpeed 2.40 60%

2.30 65%

AccelerativeStrength

2.20 70%

2.10 75%

2.05 80%

AbsolutePower

1.90 85%

1.70 90%

1.50 95%

PERCENTAGE TO VELOCITY RELATIONSHIP

PeakVelocityMaxPredictors/ShrugPull(Hang)

PeakVel. %1RM SpeedZone

2.50 30%

SpeedStrength

2.45 35%

2.40 40%

2.35 45%

2.30 50%

2.20 55%

StrengthSpeed 2.10 60%

2.00 65%

AccelerativeStrength

1.90 70%

1.80 75%

1.70 80%

AbsolutePower

1.50 85%

1.40 90%

1.30 95%

PERCENTAGE TO VELOCITY RELATIONSHIP

PeakVelocityMaxPredictors/HangClean

PeakVel. %1RM SpeedZone

2.60 30%

SpeedStrength

2.55 35%

2.50 40%

2.45 45%

2.40 50%

2.35 55%

StrengthSpeed 2.30 60%

2.20 65%

AccelerativeStrength

2.10 70%

2.00 75%

1.90 80%

AbsolutePower

1.80 85%

1.70 90%

1.60 95%

PERCENTAGE TO VELOCITY RELATIONSHIP

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▪  Insteadofjustusingtheterm“Explosive”,wantedawaytotrackitandmeasureit.

▪  Aftertrackingandevaluatingdata,settledonusingPeakPowerasthatmeasurement

▪  InlookingatdataandevaluatingpersonnelbyPeakPower,weaknessesandflawsstarttoshowthemselves

▪  FoundthatusingVBTinprogramminghelpeddriveupthesepowernumbers

▪  Trackdatayearroundincludingin-season(useasareadinessmeasure)

TRACKING POWER

SPLIT JUMP TESTING

▪  Assymmetryimproves,speedimprovesevenintheabsenceofpowerincrease

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CHANGES IN SINGLE LEG EXERCISE RATIOS COMPARINGRATIOSFROMLEFTTORIGHTUSINGAREARELEVATEDSPLITSQUAT

Datahasshownthecloseranathletestaysto1.00,thelowertheriskoflowerextremityinjuries.

GOAL

VELO

CITY 1.5

1

.5

.50.20 .30 .40.10 .60 .7000

PeakPowerTarget:2100Watts

ELITE FORM DATA: MORE THAN JUST VELOCITY

ELITE FORM DATA: MORE THAN JUST VELOCITY

BIGSKILLPLAYERSKILLPLAYER LINEMAN

2/19/18

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January February April May June July August September October November DecemberMarchAccelerative

StrengthStrengthSpeed

AbsoluteStrength

Accelerative Strength

Speed Strength

Absolute Strength

Accelerative Strength

Strength Speed

Absolute Strength

- Linear Mechanics/Acceleration- COD Mechanics- Regen Movement/Injury Prevention- Mobility- 4th Quarter Program- Leadership/Accountability- Toughness

- Linear Speed Technique- Acceleration Technique- Regen Movement/Injury Prevention- Mobility

- Increase Work Capacity - Improve Anaerobic Threshold- Reiterate Proper Acceleration/Decleration Mechanics - Improve COD Mechancis (feeling edges of feet) - Build Team Leadership - Work on Goal Setting/ Accountability

- Region Movement Sessions- Injury Prevention

STRENGTH COMPONENT BY PHASE

SPEED/MOVEMENT COMPONET BY PHASE

WINTER OFF-SEASON PRE/SPRING BALL SUMMER PRE-SEASON IN-SEASON*Speed Strength will be a part of all phases. *Speed Strength will be a part of all phases. *Speed Strength will be a part of all phases.

DIS

CRE

TIO

NA

RY W

EEK

S

Strength Speed

Accelerative Strength

Week 1: 1/1- 1/7 Off - D1 (WINTER BREAK)

Week 2: 1/8- 1/14 Strength Speed Week 3: 1/15- 1/21 Strength SpeedWeek 4: 1/22 -1/28 Accelerative SpeedWeek 5: 1/29 -2/4 Accelerative StrengthWeek 6: 2/5 -2/11 Accelerative StrengthWeek 7: 2/12 -2/18 Absolute StrengthWeek 8: 2/19 -2/25 Absolute StrengthWeek 9: 2/26 -3/4 Absolute StrengthWeek 10: 3/5 -3/11 Spring Ball Starts

Winter Off-Season

Week 1: 8/6- 8/12 Speed Strength Pre Season 1Week 2: 8/13 -8/19 Speed Strength Pre Season 2Week 3: 8/20 -8/26 Speed Strength Pre Season 3

Week 1: 8/27 -9/2 Strength SpeedWeek 2: 9/3 -9/9 Strength SpeedWeek 3: 9/10 -9/16 Strength SpeedWeek 4: 9/17 -9/23 Lt/ ModAccelerative StrengthWeek 5: 9/24 -9/30 Lt/ ModAccelerative StrengthWeek 6: 10/1 -10/7 Lt/ ModAccelerative StrengthWeek 7: 10/8 -10/14 Strength SpeedWeek 8: 10/15 -10/21 Strength SpeedWeek 9: 10/22 -10/28 Strength SpeedWeek 10: 10/29 -11/4 Light Accelerative StrengthWeek 11: 11/5 -11/11 Light Accelerative StrengthWeek 12: 11/12 - 11/18 Light Accelerative StrengthWeek 13: 11/19 - 11/25 Light Accelerative Strength

Week 1: 3/12- 3/18 Off - D2 (SPRING BREAK)

Week 2: 3/19 -3/25 Strength SpeedWeek 3: 3/26 -4/1 Strength SpeedWeek 4: 4/2 -4/8 Accelerative StrengthWeek 5: 4/9 -4/14 Accelerative StrengthWeek 6: 4/16 -4/22 Absolute StrengthWeek 7: 4/23 -4/29 Absolute Strength

Spring Football

Week 8: 4/30 -5/4 Strength Speed / Finals D3Week 9: 5/7 -5/13 Strength Speed D4Week 10: 5/14-5/20 Accelerative Strength D5Week 11: 5/21-5/27 Accelerative Strength D6Week 12: 5/28-6/3 Speed Strength D7

Post Spring Ball Weeks

Week 1: 6/4 -6/10 Accelerative Strength S1Week 2: 6/11 -6/17 Accelerative Strength S2Week 3: 6/18 -6/24 Absolute Strength S3Week 4: 6/25 -7/1 Absolute Strength S4Week 5: 7/2 -7/8 Off S5 - D8Week 6: 7/9 -7/15 Strength Speed S6Week 7: 7/16 -7/22 Accelerative Strength S7Week 8: 7/23 -7/29 Accelerative Strength S8Week 9: 7/31 -8/4 Speed Strength S9

Summer In-Season

Speed Strength

Strength Speed

Accelerative Strength

Strength Speed

AccelerativeStrength

*Speed Strength will be a part of all phases.

BOW

L G

AM

E PR

EP

YEARLY FOOTBALL TRAINING PROGRAM

W I L F L E M I N GOwner Force F i tness and Per formance

“Olympic Weight l i f t ing Teach ing

Progress ions for Team Set t ing”

practical

Twi t te r : @wi l f leming

Creating Great Weightlifting Technique for Team Sport AthletesWil Fleming, CSCS, USAW 2. Assessing for weightlifting readiness

Active Straight leg raise: Hip Flexion, red light or green light

Squatting: OH Squat: Ankle Mobility and Thoracic Extension

Performance assessment:

ESD= (CJ-SJ)/SJLess than .10-More plyometrics/speedMore than .10-More strength

Teaching the Clean:

Clean Rack Position-Front Squat and Grip

Introduction to drill set for each position

Straight Arm Pull

Bent Arm (high) Pull

Muscle Clean

Power Clean

Full Clean

The 3 Positions of the CleanHip

Knee

Floor

@wilfleming on instagram www.wilfleming.com

B O B A L E J ODi rector o f Spor t Sc ience

Power L i f t

LECTURE

Twi t te r : @Coach_Ale jo

2/19/18

1

Muchthanks!

RonMcKeeferyPLAEYou!

BaseballStrengthandConditioning:PerspectivefromaSeatonaMajorLeagueBench.

BobAlejoCSCS,RSCC*E

DirectorSportsScience,PowerLift

“Youdowhatwithmajorleagueplayers?!”

2/19/18

2

TraditionalandCurrentHurdles

• Mysticism-intelligencewithouteducationalrecourse

•  ImposedIgnorance

•  Innovationvs.commonsense(practicality,intuition)

•  “Igotmyguy.”

•  $$$•  Oldthinking!

Donethat….andcontinuingtodoit!

• Programmingstrengthasthefundamentalaspectofperformance

• Squat,press,pull• Periodizedtraining• Followingthescience

• Tieredprogramming

• Designingprogramsfromtestdata

2/19/18

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Itwillalwaysbethis!

WeightTrainingDevelopmentalProcess

SkillAcquisition

•  Neural

Strength

•  Neural•  Muscular

Power

•  Forceathighspeeds!

2/19/18

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J.Hoffman,J.Vasquez,N.Pichardo,G.Tenenbaum.Anthropometricandperformancecomparisonsinprofessionalbaseballplayers.

2009•  A,AA,AAA,MLBPLAYERS

•  Ht,wt,%bodyfat,gripstrength,VJ(Harman),10ydsprint,proagility,30secconejump,300ydshuttle

•  Abstractsummary:Agility,speed,andlower-bodypowerappearedtoprovidethegreatestpredictivepowerofbaseball-specificperformance.

Strengthtrainingvs.powertraining“Withathletesthatweprofileasweaker,inexperiencedorbothdowestartwithpowertraining(plyometrics,cleans,snatches,etc.)ordowegetthemstrongfirst?”LatestinStrengthandConditioning-ACSS2013KeynoteAddress.RobertNewtonPart1of2.

*Usuallyfreshmenorbeginners.

Q-Strengthtrainingvs.Powertraining?

•  Allgroups3x/weekfor10weeks

•  StrengthSQ1RM:1.28•  Str75-90%1RMBSQ

•  PowerSQ1RM:1.32•  Power0&30%1RMJSQ

•  Cormie,McGuigan&Newton.2010

2/19/18

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Q-Doesstrengthaffecttheabilitytoadaptto

powertraining?Yes-fasterandwithgreater

magnitude!•  StrongerSQ1RM:1.97•  WeakerSQ1RM:1.32•  3x/wk,10weeks;0&30%

1RMJSQonly.•  Cormie,McGuigan&

Newton.2010

Prettysimple

Off-SeasonTraining•  Resetphysicalgoalsandexpectations

•  Off-SeasonandIn-Season

•  Re-acquirestrengthandpowerlevels.

•  Maybeestablishhigherlevels.

•  Re-acquireconditioning,speedlevels•  Reassembletrainingtechnique

2/19/18

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OffSeasonLifting

•  Off-seasonrepetitionperiodizationforMLB.The12-weekscheduleallowsforone-monthpost-seasonrecovery,holidaysandtheweeksleadingtopreparationforspringtraining(packing,travel,family,etc.).

CYCLEI CYCLEI CYCLEI CYCLEI CYCLEII CYCLEIIIWeek1 Week2 Week3 Week4 Wks5-8 Wks9-12

CoreLifts 8's 8's 8's 8's 5's 3'sSupplementalLifts 4's 6's 8's 12's 8's 5's

or 12,10,8 12,10,8 12,10,8 12,10,8 10,8,6 8,6,4or 1x12 2x12 3x12 3x12 3x8 3x5

AscendingRepetitionsWeek1 Week2 Week3 Week4 Week5

a)3x4 3x6 3x8 3x10 4x10

b)1x10 2x10 3x10 4x10 4-5x10

•  Limitstheamountofsorenessassociatedwithearlytrainingcycles.

•  Typicallytoomuchtoosoon,sorenessorbothlimitprogressfortoolong! •  Greatmethodforlearningtechniquesandgainingstrengthatthesametimewith

beginningathletes.

OffSeasonConditioning

•  Re-acquirebaseconditioning.•  Alltrainingpointstospeedandspeed-endurance.•  Calculatedanaerobicloading.

2/19/18

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OAKLAND ATHLETICS 2008-09FIELDERS CONDITIONING

15-Dec 22-Dec 29-Dec 5-Jan 12-Jan 19-Jan 26-Jan 2-Feb 9-Feb 16-FebWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

Strides 14x30yds 14x40yds 14x50yds 14x60yds 14x70yds 10x30yds 10x40yds 10x50yds 10x60yds 10x70ydsWks 1-5: M on/Fri w/9 w/12 w/15 w/18 w/21 w/9 w/12 w/15 w/18 w/21Wks 6-10: M on 1:15 rest 1:15 rest 1:15 rest 1:15 rest 1:15 restStride times: 10x30yds 10x40yds 10x50yds 10x60yds 10x70yds30yd-: 4.5-5 w/9 w/12 w/15 w/18 w/2140yd: 6-6.550yd: 7.5-860yd: 9-9.570yd: 10.5-11

Sprint WorkWks 1-10: WedAcceleration/ 5yds/5yds 10yds/10yds 15yds/15yds 20yds/20yds 25yds/25/ydsSprint x20 x15 x12 x10 x8

Sprints 10x5yds 10x5yds 10x5yds 10x5yds 10x5yds 5x10yds 5x10yds 5x10yds 5x10yds 5x10yds2x20yds 2x20yds 2x25yds 2x20yds 2x20yds6x30yds 6x35yds 5x40yds 2x35yds 2x35yds

4x45yds 3x50yds

Lateral shuffle 10yds 10yds 10yds 10yds 10yds 5yds 5yds 5yds 5yds 5ydsWks 1-5: M on/Wed1x10 2x10 2x10 3x10 3x10 3x10 4x10 5x10 6x10 6x10Wks 6-10: Wed/Fri w/40 w/40 w/40 w/40 w/20 w/20 w/20 w/20 w/20

Recovery WorkWKS 6-10: FriStrides Strides 12x30yds 12x40yds 12x50yds 12x60yds 12x70yds

w/9 w/12 w/15 w/18 w/212:00 rest 2:00 rest 2:00 rest 2:00 rest 2:00 rest

Sprints (5x5yds from a "stealing" stance; 5x5yds from a secondary lead)Sprints 10x5yds 10x5yds 10x5yds 10x5yds 10x5yds2:00 rest 2:00 rest 2:00 rest 2:00 rest 2:00 rest

Lateral shuffle Lateral 5yds 5yds 5yds 5yds 5ydsShuffle 3x10 4x10 5x10 6x10 6x10

w/20 w/20 w/20 w/20 w/20

OAKLAND ATHLETICS 2008-09PITCHERS CONDITIONING

8-Dec 15-Dec 22-Dec 29-Dec 5-Jan 12-Jan 19-Jan 26-Jan 2-Feb 9-FebWEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

Strides 10x30yds 10x40yds 10x50yds 10x60yds 10x70yds 10x30yds 10x40yds 10x50yds 10x60yds 10x70ydsWks 1-5: M on/Fri w/9 w/12 w/15 w/18 w/21 w/9 w/12 w/15 w/18 w/21Wks 6-10: M on 1:15 rest 1:15 rest 1:15 rest 1:15 rest 1:15 rest 1:45 rest 1:45 rest 1:45 rest 1:45 rest 1:45 restStride times: 10x30yds 10x40yds 10x50yds 10x60yds 10x70yds 10x30yds 10x40yds 10x50yds 10x60yds 10x70yds30yd-: 4.5-5 w/9 w/12 w/15 w/18 w/21 w/9 w/12 w/15 w/18 w/2140yd: 6-6.5 1:45 rest 1:45 rest 1:45 rest 1:45 rest 1:45 rest50yd: 7.5-8 10x30yds 10x40yds 10x50yds 10x60yds 10x70yds60yd: 9-9.5 w/9 w/12 w/15 w/18 w/2170yd: 10.5-11

Sprint WorkWks 1-10: WedAcceleration/ 5yds/5yds 10yds/10yds 15yds/15yds 20yds/20yds 25yds/25/ydsSprint x20 x15 x12 x10 x8

Sprints 10x5yds 10x5yds 10x5yds 10x5yds 10x5yds 5x5yds 5x5yds 5x5yds 5x5yds 5x5yds5x10yds 4x15yds 4x15yds 3x15yds 3x15yds8x20yds 8x25yds 6x30yds 2x25yds 2x30yds

6x35yds 5x40yds

Lateral shuffle 10yds 10yds 10yds 10yds 10yds 5yds 5yds 5yds 5yds 5ydsWks 1-5: M on/Wed1x10 2x10 2x10 3x10 3x10 3x10 4x10 5x10 6x10 6x10Wks 6-10: Wed/Fri w/40 w/40 w/40 w/40 w/20 w/20 w/20 w/20 w/20

Recovery WorkWKS 6-10: FriStirdes 8x30yd 8x40yds 8x50yds 8x60yds 8x70yds

w/9 w/12 w/15 w/18 w/212:00 rest 2:00 rest 2:00 rest 2:00 rest 2:00 rest

Sprints 10x5yds 10x5yds 10x5yds 10x5yds 10x5yds2:00 rest 2:00 rest 2:00 rest 2:00 rest 2:00 rest

Lateral shuffle 5yds 5yds 5yds 5yds 5yds3x10 4x10 5x10 6x10 6x10w/20 w/20 w/20 w/20 w/20

SpringTraining/Pre-Season

•  Finetunequalitiesfortheseason•  Sensitivitytoincreaseinbaseballactivities•  Freeagents/newacquisitions-superviseonlyunlessasked!

•  Notrainingismoreimportantthan“TheGame”.

•  Trainingmethodologyfitsallplayers

•  Beginlowintensityandlowvolume,endmed-highintensitylowvolume.

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SpringTrainingLifting

•  Four-weekcycle

•  In-seasonfrequencyformat

•  Fielders-individualized;typicallyDay1-chest,Day2-back,Day3-shoulders,Day4-Arms,Day5-legs(couldbesplitintoquadriceps/posteriorchain)

•  Pitchers:Starters-Day1-upperorlowerbody(preference),Day3-whatwasnotdoneDay1.Relievers-individualized.

SpringTrainingConditioning•  2/21-S-PitchersTesting•  2/22-M-Pitchers-Stride10x70ydsw/21x3w/1:30;Laterals6x10w/20@5yds

•  2/23-T-OFF

•  2/24-W-Pitchers-LJ/Vertical2x5,Repeatsquatjump2x5;Sprint15x5yds

•  2/25-TH-OFF

•  2/26-F-Pitchers-Stride10x20ydsw/6x21:30;Pickups2x10

•  Fielders-Testing•  2/27-S-Fielders-Stride10x30ydsw/9x31:30;Laterals4x10w/20

•  3/5-F-Fielders-TuckJumps3x5,QuadrupleLJ6;Basepaths,4stations,Sprint15x7ydsrunthroughthebaseandrepeatatnewbase

•  3/6-S-Pitchers-Stride10x40ydsw/12x21:30;Pickups4x10

•  3/7-S-Fielders-Backwardrun6x20yds;StrideH-2,2-H,1-3;Postgame10x25ydsw/7

•  3/8-M-Pitchers-LJ/Vertical5x5,Repeatsquatjump5x5;Sprint2x5yds,12x12yds

•  3/9-T-Fielders-10LJ,10SquatVertical;Sprint12x10yds;PostGame10x20ydsw/6

inseasonmaintenanceprogram

•  Doesn’texistundertypicalornormalconditions.

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In-SeasonStrengthandConditioning

•  Highintensity,low-verylowvolume,frequencybasedonplayingschedule,veryshortduration

•  Writingamaintenanceprogramorfocusingoninjuryprevention(terribleterm;nosuchthing)istocreatethelossofstrength,speedandenduranceandfosterinjury.

•  Injurymanagement-Intensity,notvolume,decreasestherisk,incidenceandseverityofinjurybywayofphysiology.

•  Nogameisenoughtoconditionin-season:ConditioningIn-Seasonisamust!Butwatchthevolume.

In-SeasonTrainingCycles

Pitchers

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Let’sgetonethingstraight!

“Everyconversationthatincludespitching,velocityandarmhealthhastobeunderpinnedwithonlyoneconsistentthoughtandcaveat:Armhealthandvelocityforapitcherisneveranyoneortwomusclesoranyonemethod.”Alejo,B.MythsandMisconceptionsofTrainingtheOverheadAthlete.Simplifaster.com

Fromthetoestothefingertips•  “…theeffectsofincreasedpelvisanduppertorsorotationalvelocities(Stoddenetal.,2001),trunktiltforwardatballrelease,increasedshoulderandelbowproximalforce,increasedelbowflexiontorque,decreasedhorizontaladductionatfootcontact,andchangesinrelativetemporalparameterssuggestthatwhenapitcherincreasedballvelocity,itwasduetoamoreeffectivetransferofmomentuminthekineticchain.”RelationshipofBiomechanicalFactorstoBaseballPitchingVelocity:WithinPitcherVariation.Stoddenet.al.,2005.

AerobicTrainingforPitchers

• PhysiologyIA•  HighintensityintervaltrainingincreasesMaxVo2andanaerobiccapacity(Isn’t

pitchingwork:rest?)•  Monteshasrecordedaveragepitchingheartratesbetween160-180bpm;onereportof

200bpm

•  Moreworkatahigherintensity,inashortertime.Strengtisa

•  FlushWhat?Potteigeretal.,Szymanskidemonstrateproductionandaccumulationoflactatearenegligible;neverlimitingpitchingperformance.

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Polesat¾speed!?•  Onlyatrackathleteknowswhat½and¾speedis.

•  Toensureoptimallevelsoffitness,thetraininghastobequantitative-seconds,minutes,yardsormeters,andpace.

Sameoldnonsense!•  “Iknowaplayerwholiftedweightsandhea)hurthimselfliftingorb)wascontinuallyinjuredduringtheseason.”

•  “Weighttrainingwillmakemetootightormuscleboundtothroworswing.”

•  Theforearmsarethemostimportantmusclesinhitting.• Weighttrainingintheoff-seasonisfine,butweighttrainingduringtheseasoniscounterproductive.

•  Thetrainingprogramshouldtargetthecore.• Heavyliftingisnotgoodforthebaseballathlete.•  Therearecertainexercisesthatabaseballathletemustnotperform.• Weighttrainingwillmakebetterpitchers/hittersoutofanathlete.•  “Thatguytrainsforanhour.Whatanawesomeprogram!”•  “Thatguymusthaveagreatprogrambecausehe’sagoodhitter/pitcher.”

StrongForearms,StrongHitter!?No!• Strongbody,stronggrip,strongforearms,stronghitter!Yes!

• EFFECTOFWRISTANDFOREARMTRAININGONLINEARBAT-END,CENTEROFPERCUSSION,ANDHANDVELOCITIESANDONTIMETOBALLCONTACTOFHIGHSCHOOLBASEBALLPLAYERS.Szymanski,DJ,et.al.J.StrengthCond.Res.20(1):231-240.2006

• Note-forearmstrengthandgripstrengtharedifferent,trainedindifferentways.

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WeightTrainingWillMakeYouABetterBallplayer!

•  Strongermaybe,betterisquestionable.

•  Ifyoucan’thitthenyouwillbereallystronghitting.211

•  Ifyoucan’tthrowstrikesthenyouwillbereallystrongwitha9.11ERA

•  Oneexception-Strengthandconditioningwillmakeyoungathletesbetter.

Summary

•  Givenhealthy,clearedathletes,therearenoforbiddenexercisesforbaseballathletes.

•  Don’tskipanyfloorsonthewaytothepenthouse.•  Totalbodystrengthisthebestbetforbatheadandthrowingvelocity.

•  Highintensity/lowvolumeliftingin-seasonenablesthebestperformancesandhealth.

•  Don’tpamperthepitchers.•  Bepatientwithoff-seasonandpre-seasontraining.

Grateful!

@coach_Alejo

balejo@power-lift.com

P L A E P E R F O R M . C O M

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