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Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Breaking the Breaking the BarrierBarrier
From Athlete to From Athlete to MachineMachine
A Crash Course in A Crash Course in Program Design Program Design
Presented by: Anderson Training Systems
www.andersontrainingsystems.com
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Core PhilosophyCore Philosophy1. Faster & Stronger
• Speed Kills • Can be built (linear)
• Increased Stride length longer with more force against ground • AKA Stronger Athletes
• Increase Stride Rate via Less Contact Time• Good Weight Bad Weight – Weynard Study running faster
correlates to - Mass Specific Force • Barry Ross – Formula Simplifies Strength Training Needs
2. Repetition Method -• develop a level of mastery• core tenants of strength development• Bill Starr Formula – Medium – Light - Heavy• Same but Different – doesn’t have to be the same movement• Other Methods: Isometric – Dynamic/Speed – Max Effort
3. Movements Not Muscles• Teaching Athletes not Bodybuilders• Target Movements to Make Better Athletes – posterior chain
4. Russian Model - GPP• All beginners • Movement Quality Denatures with Fatigue • Not Blank Check to Beat Athlete Up
• Good Reps• Fatigue Management for Quality Management• Crossfit
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
The Posterior ChainThe Posterior ChainThe foundational musculature necessary for developing athletic development:
• SPEED
• Upper Body Strength/Stability (bench press)
•Jumping
•Injury prevention (knee)
• Muscular Balance (what do boys want to do, reward)
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Myths and Myths and OversightsOversights
• Too Much Too Soon – Load and Advanced Drills
• Don’t Get Caught up In the HYPE
• Nothing New About Getting Strong
• Don’t Let Boredom Bring you Down– lack of expectation – mental
involvement– Variety is based on knowledge and
application of philosophy
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Coach: Coach: ““How come you canHow come you can’’t t lift thatlift that””
Athlete: Athlete: ““coach I Cancoach I Can’’t I t I have A Case of have A Case of the the
WeaknessWeakness””
Considerations:
• Mobility – Flexibility – Efficiency
• Hold Athlete to High Standard/Expectation/ Pride/ Challenge (example of male/female athlete)
• Strength is a Skill – Practice It
• Be Involved: demand high quality repetitions.
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Six Points of Six Points of FitnessFitness
ATS Six Points of FitnessATS Six Points of Fitness
1. Brace & Stabilize Spine1. 90-120 second standard
2. Maintain Good Posture1. Good Pull-up
3. Pick Weight up Off Floor1. 1-1.5xBW
4. Put Weight Overhead1. .75-1 x BW (strict)
5. Get Body Off the Floor1. 25%-50% of BW
6. Produce Appropriate Bi-Pedal Locomotion1. sprint to walk
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Foundational Foundational Movement Movement PatternsPatterns
Top 9 Foundational Exercises 1. Squat2. Deadlift3. Pull-up4. Vertical Press5. Horizontal Pull6. Horizontal Press7. Clean8. Snatch9. Lunge• Numerous Variations to Keep
Athletes Engaged• Don’t be Novel for the Sake of being
Novel
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Equipment Equipment CheckListCheckList
• Kettlebell – text book– teaching technical drills fast– posterior chain – development and awareness (use ass when lift)– versatile for teaching numerous movements
• Barbell– progression – great for strength development
• Sled– versatile conditioning – lower body loading without eccentric demands– 4 x puke factor
• Tire– explosive movements less technical– ab work
• Bodyweight– core for teaching movements– testing for integrity
• I don’t buy stuff I don’t use, I use almost all of these types of equipment everyday.
• Budget consideration – buy good useful equipment – don’t forget to spend money on education.
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Programming Programming TemplateTemplate
• Warm-up– high volume of movements– high repetition vs low-moderate load– requisite for developing mastery of movements
• Strength Work– low volume of movements– lower repetition vs higher load– load is based on the athlete’s mastery – never sacrifice technical performance for additional load – decrease in technical performance should be reacted to
with decrease in volume and/or load• Conditioning/Restorative
– moderate volume of movements – use high metabolic demand and low technical demand movements
– higher repetition vs lower loads– load is based on athlete’s GPP and seasonal status– Restorative– focus on common or specific weakness or tightness– good for in-season athletes – use variety of tools – rollers, stretch cords, stability ball,
bodyweight, med ball, light aerobic work– move through full ranges of motion– speak with trainer for specific needs– focus, relaxation, breathing, body awareness
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Where the Rubber Where the Rubber Meets the RoadMeets the Road
• Warm-up Circuit– Cycle A- Plank – Wtd Wall Sit- Swings-Push-ups– Cycle B- Windshield Wiper – Goblet Squat- Lawn Mower –
OH Lunge– Cycle C – Get-up Sit-up – SLDL – OH Walk – FW– All cycles – 2-4 x timed 20-60 sec
• Strength Circuit– Barb/KB DL - 3x5/5x3– Standing Barb Press – 4x6 – Lever Row 4 x 6-8
• Conditioning Circuit– SB Circuit – RDL-Row-Hang Clean-Shoulder – Slalom
Jump – 2-4 x 20-60 sec – KB Circuit – Hi Pull- Clean-Squat-OHP – Swing– 2-4 x timed 30-60 sec – KB Snatch – 1-3 Ladders – 1,2,3,4,5
• Restorative Circuit (addressing common tightness)– Ball Bridge – Lat-Stretch/Traction – Lat Lunge – OH Reach
– Inside Foot Touch – Roller ITB/Calf (teaching diaphragmatic breathing) All Drills 5-20 reps *Roller 2-4 mins
Anderson Training SystemsAnderson Training SystemsFitness Fitness AinAin’’tt Pretty, RESULTS AREPretty, RESULTS ARE!!
Final Thoughts Final Thoughts
• Lead from the Front• Don’t be Boring
– Excitement
• Stay Engaged – feedback• No one is a Professional
– keep it fun– 12 mins of Slosh Pipes– Contest boards