Embed Size (px)
Citation preview
Matt Ludwig CSCS,SCCCStrength and Conditioning Coach
University of Washington University of Washington [email protected]
Our athletes could perform better if they were:Our athletes could perform better if they were:•Physically stronger •More explosive and powerfulMore explosive and powerful•Faster•Big enough and lean enough for optimal performance•Able to move freely and fluidly on balance in all planes of motion•Able to handle large amounts of work for more deliberate practice•Able to quickly learn new strategies and think critically •Mentally tough, selfless, and relentlessly committed to TEAM.
•Always mindful of where they want to be see the big pictureAlways mindful of where they want to be, see the big picture
•Critical and repetitious evaluators p
•Great problem solvers
• Patient, Do the work, Put athletes in a position to succeed often
•Tirelessly work to be a better coach today than they were yesterday
• Have a philosophy for why you do what you doHave a philosophy for why you do what you do.
• Define the outcome you want to achieve and the time frame yneeded to achieve that goal.
h d l h f hl f f• Create a teaching model to shift athletic performance from X‐Y in small increments. Eat the elephant 1 bite at a time.
It is the coach/ teacher’s responsibility to implement the level of engagement that your program requires to produce the results you are looking for.
I believe every athlete is capable of development and improvement to I believe every athlete is capable of development and improvement to bring something constructively unique to the competition floor. . I will train all athletes using the science of sports performance to assess and o ercome ph sical performance barriers I ill create and implement overcome physical performance barriers. I will create and implement training plans that improve the athletes value to themselves and the teams they play for. It is my responsibility to elevate the performance of
h thl t h i ll d t ll M l i f thl t t each athlete physically and mentally. My goal is for every athlete to realize and experience the reward of achieving their potential.
• Define the strengths and limitations of the athleteDefine the strengths and limitations of the athlete• (talent, IQ, technical skills, physical strength, endurance, speed..)
• Define the obstacles and challenges you will see in the upcoming year/season
( t h i t lti t thl t • (opponents, home vs away environments, multi sport athletes, academics, facilities, poor diets, puberty, common injuries..)
• Define the fundamental skills needed to be successful• Running, jumping, pushing, pulling, blocking, hitting, swinging, th i H thl t t d th kill d th throwing… Have your athletes mastered these skills and can they combine these actions.
• Your evaluation process exposes the problemsYour evaluation process exposes the problems.
• Create simple execution plans to address the issuesp p
• Use easy to understand language with direct instruction
• Reward success, correct failure, be patient and allow them to learn (know when to use the carrot and when to use the learn. (know when to use the carrot and when to use the whip)
• Hold athletes accountable, but do not assume anything!
DANIEL COYLE “The Talent Code”1. Skill is developed it is not innate. Everything can be learnedp y g
2. Mastering a skill takes passionate practice – it needs to matter enough to you that you are willing to push yourself outside of your comfort zone. Get t at you a e g to pus you se outs de o you co o t o e. Getcomfortable with being uncomfortable
3. Nobody has ever mastered a skill by themselves. Great masters seek coaching 3. Nobody has ever mastered a skill by themselves. Great masters seek coaching and mentoring.
4 Exceptions to the rule are the ones that learn to overcome their deficiencies 4. Exceptions to the rule are the ones that learn to overcome their deficiencies and learn new skills faster than the norm. (great coaches and internal drive)
C fid d t l t h b ilt th h titi d h i 5. Confidence and mental toughness are built through repetition and showing your athletes you trust their decision making process.
1. Strength Training 2. Speed Agility and Conditioning
PARTICIPATING IN OTHER SPORTS3. PARTICIPATING IN OTHER SPORTS4. Teaching your athletes how to set goals5. Get quality sleep5 q y p6. Eating nutritionally sound meals7. Sport specific training with specialist coaches8. Reading and study other masters of the game9. Training with others that have advanced to higher degrees of the game
•Strengthens bones, muscles, ligaments, and tendons to reduce joint g , , g , jstress, and reduce potential for injury.
•Increases electrical activity within the CNS for improving force productivity to increase strength, speed, and power of movement
•Improves metabolic working capacity allowing work to be performed longer at higher intensities with more efficient recovery
•Defines weak and lagging areas that may be limiting performance
•Have the end in mind (Strength Power Endurance Mobility Size)Have the end in mind. (Strength, Power, Endurance, Mobility, Size)
•Build “Athletic Strength” (prepare for the demands of competition) g (p p p )Body building vs. Olympic weight lifting vs. SPORT TRAINING
•Training model: introduce develop sub mastery mastery test•Training model: introduce‐ develop‐ sub mastery – mastery‐ test
•Start with the most basic of training movements and avoid ggimmicks, devices, and toys.
•Use low volume low intensity and build up to your training volume and intensity over the first 4‐6 weeks.
•“Strength training has to play a physiological role; it has to tap the same energy system to add to the specific adaptation to the physiological energy system to add to the specific adaptation to the physiological requirements of a given sport,” Tutor Bompa.
•Make your goals complement one another.• Training for maximal strength conflicts with aerobic endurance
• Training for maximal strength complements sprint speed
•Train to optimize performance at the correct time within your seasonTrain to optimize performance at the correct time within your season.• Athletic benefits of training may take 3 to 4 weeks post training cycle to express
themselves in sport competition
• Most sports do not require mass! Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power.
Introduce the exercise first with body weight or minimal resistance.
Develop the exercises by adding volume and improving technique
Establish sub mastery of the exercises by training with the volume needed to elicit a positive effect on performance, with near perfect technique and possibly adding resistancepossibly adding resistance.
Master technical aspects of the lift relative to the athletes anatomical pcapabilities
Test the athlete to evaluate progress from baseline introductionTest the athlete to evaluate progress from baseline introduction
Back Squat Flat Bench PressFront Squat Angular Bench PressesDeadlift Overhead PressingLunges /Step Ups Pull Ups/Chin UpsGlute ham raise Push Ups (core tight)Glute ham raise Push Ups (core tight)Leg Curls Correctly JumpingRomanian Deadlifts Correctly Landing y gSingle Leg Squat Efficient Run Mechanics
All f h i b f d i h i i d lAll of these exercises can be performed with many variations and tools.
When motor patterns are realized then you can start adding resistance. When motor patterns are realized then you can start adding resistance. Everyone learns at a different rate.
What exercises should I implement for a novice weight room 3 sport p g 3 pathlete (football, wrestling, baseball) that increase athletic performance
Always remember:Always remember:Train specific movements in each sport during the sport season.
Some exercises will complement all sports. Some can be restricted to just that sport season.
Avoid the numbers game, strength is realized and improved over months and years of training. Compare your athlete to yearly progress.
Cycle 1 : Duration 2 weeks of training 3x per weekExercises: Body weight Squat Lunge Step Up Push Up Pull Up Sit Exercises: Body weight‐ Squat‐ Lunge‐ Step Up‐ Push Up‐ Pull Up –Sit Up‐ Plank‐ Side to side Knee touch
Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper)Exercises with Med Ball‐ DB or Holding Plate: Lower Squat Deadlift Step Up RDL Sit Up Seated TwistLower‐ Squat‐Deadlift‐ Step Up‐ RDL‐ Sit Up‐ Seated TwistUpper‐ Bench‐OH Press‐ Tricep Ext‐ Row‐ Pull Up‐ Plank‐ Cable Twist
Cycle 3: Barbells 2x per week‐MB or Body weight 2x per weekLower‐ Squat‐ Lunge or Step Up‐ RDL or Leg Curl‐ Sit Up‐ Seated TwistU B h OH P T i E R P ll U Pl k C bl T iUpper‐ Bench‐OH Press‐ Tricep Ext‐ Row‐ Pull Up‐ Plank‐ Cable Twist
Cycle 1 : Duration 2 weeks of training 3x per week Exercises with Db’s or MedballExercises with Dbs or MedballDeadlift‐ Lunge‐Bench‐ Row‐ Rear Fly’s ‐ Side Raises‐ Plank‐ Glute Bridges
Cycle 2: Duration 2 weeks of training 4x per week (2 Lower/Upper)Exercises with Med Ball DB or Holding Plate: Exercises with Med Ball‐ DB or Holding Plate: Lower 1‐ Front Squat‐ Lunge‐ RDL‐ Plank – Cable Twist‐Lower 2‐ Deadlift‐ SL Squat‐ SL Curl‐ Calf Raise‐ Hanging Knee Upq g g pUpper 1‐ Bench‐Military‐ Tri Ext‐ Pull Over‐ Row‐ Side Raise‐ Bicep Upper 2‐ Incline‐ Exp Push Up‐ Chin Up‐ Upright Row‐ Rear Fly
Cycle 3: Same using Barbells 2x per week‐MB or Body weight 2x per week working in 3 week waves.
Cycle 1 : Duration 1 week of training 3x per week Exercises with Db’s or Medball or holding plateExercises with Dbs or Medball or holding plateDeadlift‐ Side Lunge‐ Step Up‐Military Press‐ Chin Up ‐ Shrugs‐ Push Up Protraction‐ Rear Fly‐ Sand Bucket
Cycle 2: Duration of season training 3x per week (Total/Lower/Upper)Exercises with Med Ball DB or Holding Plate: Exercises with Med Ball‐ DB or Holding Plate: Total 1‐ Deadlift‐Bench Press‐Military‐Row‐Protraction‐ Tricep ExtLower 2‐ Squat Jumps‐ SL Squat‐ SL Curl‐ PB Knee In’s‐PB Alt Pointerq p qUpper 2‐MB Jerk‐ Chin Up‐ Shrug‐ Pull Over‐ Front Raise‐ Side to Side Knee touch‐ Cable Twist
Work cycle 2 in 3 week waves.
Between each new season plan for 7 10 off from training days to Between each new season plan for 7‐10 off from training days to mentally and physically regenerate for the new sport.
This is an adaptation period to the new sport using practice as their only form of training. only form of training.
Each sport will demand its own specific energy needs. Transitions are a great time to adjusting nutritional strategies.
Build testing periods into your seasonal training cycles.Build testing periods into your seasonal training cycles.
Testing should model the training phase and its intended goals.
Testing should identify overall improvements as well as express themselves in practice/competition.themselves in practice/competition.
Athlete should be communicating a positive performance correlation i h h i h i iwith their strength training.
Avoid testing within 72 hours of competition. Deload training for 1 week o d test g t 7 ou s o co pet t o . e oad t a g o eeafter a testing week.
