Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training

Strength and Conditioning Workshop

Tony Wilson BSc(HMS)

Topics:

Strength TrainingDevelopment, Body type, Strength, Power, Core

ConditioningAerobic, Anaerobic, Speed Considerations

Junior DevelopmentWhere to start and how to progress

Intermediate TrainersHow much is enough? Safety and foundations

AdvancedBrief overview

Junior DevelopmentJunior DevelopmentCurrent ProblemsCurrent Problems

Training too advanced – not junior development Progressing too fast without mastering basics Not undertaking practices that will benefit athlete in the

long term As a result, athletic development is not complete by the

time the athlete has reached elite status

Junior DevelopmentJunior DevelopmentFutureFuture

Get back to basics Give the athlete continuum and benchmarks to achieve

before progressing Re-assess current athletes for development competencies Emphasise education, body awareness, stability,

proprioception etc before performance QAS: “athletic development, functional development,

technical development” STRENGTH, MOBILITY, STABILITY

Junior DevelopmentJunior Development What are we trying to achieve?What are we trying to achieve?

Strength: usable strength, correct strength, efficient strength, movement/not muscle

Mobility: complete range of motion, efficient and strong (posture) throughout, minimise/eliminate restrictions

Stability: joints and body maintain integrity throughout Full ROM and specific movement

Junior DevelopmentJunior DevelopmentWhere Do We Start?Where Do We Start?

Philosophy:Subject junior athletes to a continuum of strength

training exercises, where each stage is a precursor for the next, so that their athletic development is graduated and maximised

Start With Body Weight! Learn control and awareness.

Squat continuumPush continuumPull up continuum

Junior DevelopmentJunior DevelopmentProgressionProgression

Slow to Fast Bilateral to Unilateral Simple to Complex Unloaded to Loaded Stable to Unstable

Junior DevelopmentJunior DevelopmentSquat ContinuumSquat Continuum

MOVIE: Squat Continuum

Strength, Mobility, Stability

Technique: knees behind toes, back flat, knees/hips/ankles straight, knees in line with toes (front view)

Junior DevelopmentJunior DevelopmentSquat Continuum Con’tSquat Continuum Con’t

Back flat – may be bent at hips, but keep back ‘flat’Knees/hips/Ankles straight – maintain integrity of jointsKnees in line with toes (front view)Weight on heels/mid foot

Junior DevelopmentJunior DevelopmentSquat Continuum Con’tSquat Continuum Con’t

Progression:Swiss Ball (2 Leg) – 3x15 reps controlledBwt Squats – 3x15 reps controlledSwiss Ball 1 Leg – 3x10each controlledSplit Squat – 3x10each controlledSingle Leg Squat – 3x12each controlled

Now begin to follow the other progressions

Others – walking lunges, overhead squats, power cleans etc

Junior DevelopmentJunior DevelopmentPush Up ContinuumPush Up Continuum

Movie – push up continuum

Strength, Mobility, Stability

Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!)

Junior DevelopmentJunior DevelopmentPush Up Continuum Con’tPush Up Continuum Con’t

Technique: full extension, chest to bar, shoulder blades down and back, elbows at 450 or better, body straight (abs!)

Maintain integrity of joints – shoulder, core, elbows, knees

Junior DevelopmentJunior DevelopmentPush Up Continuum Con’tPush Up Continuum Con’t

Progression:Incline Push Ups: start with most vertical, achieve 3x10

reps; get more horizontalPush Ups: 3x15 reps controlled. You may insert a stage

on kneesMed Ball Push Ups: 3x15 reps controlled. May also

insert stage on kneesSwiss Ball Push Ups: 3x15 reps. May also insert a

stage with hands on bench

Others: Swiss ball and med ball, wobble board, different hand positions etc.

Junior DevelopmentJunior DevelopmentPull Up ContinuumPull Up Continuum

Movie – pull up continuum

Strength, mobility, stability

Technique: full extension, chest up, shoulder blades down and back, body straight (abs), maintain joint integrity esp shoulder

Junior DevelopmentJunior Development Pull Up Continuum Con’tPull Up Continuum Con’t

Technique: underhand (easier) or overhand, chest up, sholder blades down and back, control

Junior DevelopmentJunior Development Pull Up Continuum Con’tPull Up Continuum Con’t

Progression:Horiz Pull Ups: start with most vertical,

achieve 3x10 reps; get more horizontal. May also start with underhand and go to overhand

Chin Ups: underhand first – 3x8 reps, then go to overhand – 3x8 reps. Also use assisted as intermediate exercise

Core StrengthCore Strength

Integrated in all exercises with stability Start with basic floor exercises and follow same

progression rules Bridging to hold neutral (not tilt!) Start with small ROM and increase - both upper

and lower body movement Progress to weight bearing exercises asap Also don’t neglect dynamic exercises

Junior DevelopmentJunior DevelopmentAge ConsiderationsAge Considerations

Chronological Age Vs Training Age – always check for competency.

QAS LTAD Age Considerations:6-10 years Have fun! Positive experiences Hand eye skills, ball skills, balance Low volume and low intensity Agility, balance, coordination learned through

games – develop skills

Junior DevelopmentJunior DevelopmentAge ConsiderationsAge Considerations

10-14 years: long training (6-9mth)/short comp (2-3mth) Skill acquisition gradually declines Window for speed and agility devt Introduce strength

Intermediate AthletesIntermediate Athletes15-17 years15-17 years

Remember: chrono age Vs training age – check for competencies and don’t progress until all development benchmarks have been met.

Introduce strength training concentrating on technique, safety and progression. Still need to develop athlete for next phase. Do not progress weight by compromising technique

Intermediate AthletesIntermediate AthletesExercise SelectionExercise Selection

Not Sport Specific – Development Specific

Basic ‘Core’ Exercises

Pushing: Bench press or incline bench press and DB’s Shoulder press – bar and DB’s Medicine ball throws (eg chest pass), but for

technique rather than explosive

Intermediate AthletesIntermediate AthletesExercise Selection Con’tExercise Selection Con’t

Pulling: Seated row or bench row (1 arm?) Front Lat Pulldowns, close grip Lat Pulldowns Chin Ups, Horizontal Pull ups

Legs: Squat, split squat, lunges (and walking), single leg

squat, step ups Jumping exercises and plyos for technique more

than explosive

Intermediate AthletesIntermediate AthletesExercise Selection Con’tExercise Selection Con’t

Balance:Legs and pulling exercises should be equal,

and should outweigh pushing exercises by 3:2 in the session/week

Eg. Full Body Session3 legs3 pulling2 pushing

Intermediate AthletesIntermediate AthletesSets and Reps: the basicsSets and Reps: the basics

Hypertrophy: 10-15 reps, med-slow pace, volume is key

General Strength: 8-10 reps, med pace, volume and weight both key

Max Strength: 3-6 reps, med-fast, weight is key, low vol high

intensity

Power: 3-6 reps, explosive, speed is key, low vol high intensity

Intermediate AthletesIntermediate AthletesProgram ConstructionProgram Construction

Early on (15-16 yrs): Full Body workout, 3 days per week (one day

rest between each) Stick to Core exercises Work on general strength 3-4 sets of 8-12 reps Keep programs to 8 exercises absolute max Superset exercises that work different muscle

groups to maximise time

Intermediate AthletesIntermediate Athletes Program ConstructionProgram Construction

Later (16-17 years): Can move to cycles of max strength later in

year if competencies allow May begin to use split routines instead of

full body Can begin to add ancillary exercises

Example ProgramExample Program

Exercise Week 1 Week 2 Week 3 Week 4

Intermediate AthletesIntermediate AthletesBenchmarksBenchmarks

Where do we need to go?Optimum strength levels: Upper 3RM @ (1.3xBWT)Lower 3RM @ (2.0xBWT)Law of diminishing returns

By 17 years:Upper: 5RM @ BWTLower: 5RM @ 1.5xBWT (parallel squat)

Intermediate AthletesIntermediate AthletesCycling/PeriodisingCycling/Periodising

Change stimulus where possible Sets, reps, weight, exercises The more advanced the athlete, the greater

the more the stimulus has to be varied. Weekly changes Monthly changes

Intermediate AthletesIntermediate AthletesCycling/PeriodisingCycling/Periodising

Progression: Hypertrophy/General Strength – 6-8 weeks min. Max Strength – 8 weeks min. Power – 6 weeks min.

Each is a pre-cursor for the next

Time spent on each depends on stage of development and preparation time available

Advanced AthletesAdvanced Athletes Optimum Strength Levels Less time on general, more specific Continually changing stimulus Advanced training – contrast training etc Advanced lifting techniques and complex

exercises

ConditioningConditioningBasicsBasics

Aerobic Training: LSD Trains the peripheries rather than heart Fat burning potential – weight control Needed for solid foundation for further

development Usually no Oxygen Deficit


Aerobic Power: Intervals – 2-4mins duration, HR<120bpm

recovery Improves heart ‘strength’ Ends in Oxygen Deficit If not competition specific, is also needed

for foundation


Anaerobic – Lactic:2 needs: 1) Lactic acid production Max effort – 45-90 seconds intervals with maximum

recovery2) Lactate tolerance Max effort – 30-45 seconds followed by short rest and

repeated effort* This system only needs 6wks to fully develop – don’t overdo

it! Leads to decreased speed and injury


Anaerobic Alactic (ie no lactate!): Sprint training – max effort 2-8 seconds,

full recovery Speed endurance – max effort 10-20

seconds, full recovery OR repeat max effort 3-6 seconds with 30-60s recovery

ConditioningConditioningAge-Related ConsiderationsAge-Related Considerations

QAS LTAD program:

6-10 years: Agility, balance, coordination with games Any aerobic training = non weight bearing

(development pathology/concerns) Low volume training FUN

ConditioningConditioningAge-Related ConsiderationsAge-Related Considerations

10-14 years: Speed and agility development Endurance opportunities Start to cycle training according to development levels. Keep it fun – continue to use games etc to develop these

components Concentrate mainly on Aerobic and Anaerobic Alactic mix

After this age we can start to adopt a more comprehensive approach to conditioning

ConditioningConditioningPeriodisationPeriodisation

Traditional:Intensity

Volume

Problems:


Contemporary (?):

Benefits: develop all parameters all year round, get better year after year, no ‘shock’ injuries from sudden exposure, adaptation weeks


Instead of developing one parameter in each phase, now shift focus, but still include everything (except AnLA)

Focus Progression:Aerobic – aerobic power – Anaerobic Alactic –

Anaerobic Lactic

Where does speed fit in?

ConditioningConditioningSpeedSpeed

Progression:Straight line – Change of direction – specific agility

(or general agility for juniors)

Develop different aspects seprately before coming together:

Acceleration Max Velocity Speed Endurance


Acceleration: body position - knee-hip-shoulder in straight line plant feet behind hips, push back toes up - use stretch reflex. Ankle joint acts as a spring elbows at 900, push elbows back – arm straightens slightly

BE AGGRESSIVE!!


Developing Acceleration: Distances: 5m – 30m Emphasis on technique and being aggressive No more that 12 reps total for the session (ie. 4x3) Rest: 2-3min in between reps, 3-5min in between sets.

Supra-Maximal training: Adding resistance Sled/Harness– Excellent for working on technique,

maintain technique, don’t decrease speed too much Hill Sprints – not so steep that the athlete loses body

position; not so long that we lose dynamic component


Max Velocity1) body straight, foot contact under hips, heal comes up to butt on

recovery, “step over the opposite knee”, eyes straight ahead2) knee comes up to almost parallel, arms at 90° in front, hands up to eye

level, arms extend slightly on the back swing, keep shoulders and hips square, don’t allow front foot to swing beyond knee


Developing Max Velocity: CNS can only act effectively (100%+) for 2-3 seconds Distances: a) 20m+20m b) Ins and Outs (20m+20m+20m)

a) 20m acceleration and then hold top speed for 20mb) 20m acceleration, 20m 95%, 20m 100%

No more that 9 reps total for the session (ie. 3x3) Key is to increase stride frequency rather than stride length Rest: 2-3min in between reps, 3-5min in between sets

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Strength and Conditioning Workshop Tony Wilson BSc(HMS) Topics: Strength Training