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Orienteering: An Introduction to Strength and Conditioning (S&C)

Overview

• Introduction to strength and conditioning

• Practical

Principles of training S & C

• Overload

• Progression

• Specificity

• Recovery/

Adaptation

• Variation

• Reversibility

(Brewer, 2008)

What is Strength and Conditioning?

• A specialised area of sports science

focused on optimising physical preparation

• Involves developing integrated specific

periodised programmes to meet the

performance goals of athletes, their sport and reducing the risk of injury!

S&C

• Weight lifting/training! stretch shortening

cycle

• Bioenergetics – energy systems

• Plyometrics – power development

• Speed – acceleration, de-acceleration

• Agility – Change of directional speed

What are the demands of sport?

• Strength

• Power

• Endurance

• Flexibility

• Agility

• Speed

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Sport Specific Strength

• Sports specific power/ relative strength

NOT

• Absolute strength - Powerlifting

• Hypertrophy – Body building

Why weightlifting

• Free weights vs. Fixed weights

• Closed – Open Kinetic chained exercise

• Closed Kinetic Chain (CKC) – peripheral segment is fixed

• Open Kinetic Chain (OKC) – peripheral segment moves freely

(Stone, 2011)

Weightlifting

• Multi joint, multi muscle exercise

• Synergy with each other

• OKC does not provide adequate movement pattern specificity or neural

learning (specific to sport)

• Proprioceptive kinaesthetic feedback

(Stone, 2011)

Dynamic Correspondence-(face value movements!)

• Direction of movement

• Force Production

• Dynamics of the effort

• Rate and time of maximum force production

• Regime of muscular work

(Siff, 2004)

Forces – SportCompression forces - Concentric

Squats and variations

S

Tension through the length of the body!

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Forces - SportTensile – Pulling Exercises, Deadlift,Clean

Pull

Forces - Sport

• Torsion/Torque – Rotational exercises, e.g.

Wipers, Woodchoppers, Walking lunges with

twist

Triple Extension

• Kinematic and Kinetic movements seen in sport

• Strength through the length of the body

(Joint Kinetic Chain!)

• Stretch Shortening Cycle (SSC) flexion-extension.

Weightlifting for Sports Specific benefits (Brewer, Farve & Lowe, 2008)

Clean

(Stone, 2008)

Dispelling the myths!

Hypertrophy, “Will I put on to much Muscle?”

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Running economy • Running - High vertical rate of force production

• Running economy – less economical athletes have greater vertical displacement & horizontal braking forces = waste more energy!

• Biomechanical and neural factors

• Less Stiffness = dissipation of energy

• Stiffer ankle and knee joints = increases force potentiation in the push off phase

• Strength and plyometric training can influence economy

(Brandon, 2005)

Resistance Training - Children

• Safe?

• BASES (2003), NSCA (Faigenbaum et al,

1993), UKSCA (Lloyd et al, 2012)

• Position statements and literature reviews

• Promoting resistance training as being both safe and effective for youth

populations

Weightlifting for young athletes• No evidence indicating that

weightlifting, injurious to the epiphyses

• No direct correlation with reductions in eventual growth height in young athletes

• On the contrary, positive adaptations to the connective tissues and skeletal system

• Tolerate the impact and ground reaction forces that they are likely to experience within a sporting environment

(Lloyd et al, 2012)

planning issues (periodisation)

Exercise modalities.

Exercise Order.

Number of reps.

Number of sets.

Rest periods between

sets.

Frequency.

Placement in training week

Annual planning - Periodisation Force Velocity continuum

POWER = Force (F) x Velocity (V)

(CKC –---------------------------------------------------------- OKC)

Maximal Strength Speed Speed Strength Maximal Speed Strength

Power Lifting! Olympic weightlifting technique Power & Plyometrics Reaction/decision drills

Force Velocity

(Power-exerting

maximal force quickly)

(As adapted by Brewer 2008)

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Force - Velocity Curve

(As adapted by Brewer, 2008)

Training Goal Load (%1RM) Goal Repetitions Sets

Strength >= 85% <= 6R 2 – 6

Power: Single-effort event

80 – 90% 1 -2 3 – 5

Power: multiple-effort event

75 – 85% 3 – 5 3 – 5

Hypertrophy 67 – 85% 6 – 12 3 – 6

Muscular Endurance <= 67% >= 12 2 – 3

Load, Sets & Repetition

(Based on the Training Goal!)

Athlete name

Tech aims

CV targets

Gym targets

Months & Year

Week Beginning Date 02 09 16 23 30 06 13 20 27 05 12 19 26 02

Week Number 1 2 3 4 5 6 7 8 9 10 11 12 13 14

Ind / Review dates

Medical Profile

Movement Profile

Event/Competition schedule

Gym

assessm

ents

ML

assessm

ents

2.4

km

assessm

ent

Gym

assessm

ents

ML

assessm

ents

2.4

km

assessm

ent

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Training / Competition Key

Phase Potentiation

Weekly Intensity L M H L M H VH M M H VH M MH M

AEROBIC Level 1 dist/recovery 4

AEROBIC Level 2 dist/tech trg (HR70-80%)

AEROBIC Level 3 threshold/LSD (HR80-90%)

AEROBIC Level 4 VO2 max (HR90-100%) 4-5 reps -3-5 min

ANAEROBIC Level 5 tolerance (NA)

ANAEROBIC Level 5 peak lactate (NA)

SPEED Level 6 speed (NA)

SPEED Level 7 overspeed (NA)

LSD - TAB (t-mins) 30 45 30 45 1 115 45 1 115 130 1 115 115

LSD - TAB (Ld - Kgs) 10 10 10 10 10 10 10 15 15 15 15 15 20

JC Sport

Jan Feb March

Competition Priority

STRENGTH 4 x week (2 lower & 2 upper) 4x4, 4x5, 4x4

WU/SAQ (2xwk)

4 low int (2x10 each) 4 (2low-2med 2x10 each) 4 med int (2-3x10 each) 4 (2med-2 high 2-3x10

DL Ankling 2x8 SL Alt A Skip 2x8 SL Skater Hops 2x8

heel-bum/A walk 2x8 SL Alt Ankle 2x8 heel-bum jog/A Jog 2x8 SL Ankling 3x8

Alt A Skip 2x8 DL Diag hops 2x8 DL Horiz Tuck Jump 2x8 Angle Runs 2x8

CV

LSD LSD LSD LSD

Std L Jump 2x8 Tuck Jump 2x8 Split Squat Switch Jump 2x8 Depth Jump 2 x8

LSD Int Long Int long Int short

TAB LSD LSD LSD

TAB Int short Int long

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What is plyometrics?

A combination of Greek words that literally means to increase

measurement

plio= more: metric = to measure

A practical definition of plyometrics:

“a quick, powerful movement using a prestretch or

countermovement”

Beachle & Earle (2000)

1. Eccentric muscle action

2. Amortization

phase (t)!

3. Concentric muscle action

What’s happening?

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Why plyometrics?

Fo

rce

Time

RFD

Peak force

Time

constraint

ESD

Volume Acceleration-

deceleration

Muscle action

focus force vectors

Programme length

Complexity

Limb support

single or double legHeight

External load/BM

Speed

Frequency of

session

Intra rep/set

recovery

Progression etc

Factors influencing plyometric prescription

Beginner 80-100Intermediate 100-120Advanced 120-140

Factors affecting exercise prescription

Athlete characteristics

Biological age

Training experience

Strength

Technical ability

Gender

Body mass

External safety factors

Surface

Footwear

Environment

Equipment

Warm-up (levels 1-4 across periodised

season plan)

Coaching (F-V, periodisation,

planning macrocycles)

Drills

Arm sprints

Toe tap –heel to bum

Marching – marching skip

Kickouts

Bounds

Fast feet !

Side steps

Dressage drills!

Ladders!

Drills

Fall forward

Rolling start

Of the floor

Side (reactive) shuffle

Turning speed

Decision making

Gears

Resisted sprints

Drills

• http://www.sisport.com/sisport/5931.html

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Summary - Strength

• Why train it?

• Postural control

• Efficient athlete

• Pre-habilitation

• FT Muscle Fibres (II & IIx)

• Robust athlete

• Stronger athletes can apply more force at critical points – resulting in superior performance

Summary - Power

• Why train for it?

• Explosively trained athletes

• Increased Rate of Force development (RFD)

• Peak Rate of Force Development

• Sports specific transfer

• Explosive athlete

References• Brandon .R. (2006), The efficacy and design of strength training programmes for distance

running events, UK Strength and Conditioning Association, News Bulletin, No.3.

• Brewer, C. (2008), Strength and Conditioning for Sport; A Practical Guide for Coaches, Coachwise, Leeds.

• Brewer, C, Favre, M. & Low, L. (2008), Weightlifting for Sport Specific Benefits, Coaches info [online], Available from http://www.coachesinfo.com/index.php?option=com_content&view=article&id=225:strength-weightsforsport&catid=68:strength-generalarticles&Itemid=129 [Accessed Sept, 2012]

• Lloyd, R. S., Faigenbaum, A.D., Myer, G.D, Stone, M.H., Jon L. Oliver, J.L, Jeffreys, I, Moody, J., Brewer. C., Pierce, K., UK Strength and Conditioning Association, Issue 26

• Lloyd, R.S.,Oliver, J.L, Meyers R.W, Moody, J.A, Stone, M.A., (2012), Long Term Athlete Development and Its Application to Weightlifting, Strength and Conditioning Journal, Vol.34, No.4,

pp. 55-56.

• Siff, M.C. (2004), Supertraining, Supertraining Institute, Denver, USA.

• Stone, M.A., (2008) Introduction – Snatch vs. The Clean, Coaches Info [online] Available from http://www.coachesinfo.com/index.php?option=com_content&view=article&id=223:strength-weightlifting&catid=68:strength-generalarticles&Itemid=129 [Accessed Sept, 2012]

• Stone, M.A, Resistance Training Modes: A Practical Perspective, Cardinale, M., Newton, R. & Nosaka, K. (2011), Strength and Conditioning Biological Principles and Practical Applications,

Wiley & Sons, Chichester.

Any Questions?