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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
Please use the hashtag
# N O B L E S V I L L E L A B fo r a l l
soc ia l media posts .
PL AE
Web: p laeper form.com | p lae .g loba l
Twi t te r : @plae_us
Instagram: @plae_us
Facebook : PL AE USA
Coach McKeefer y
Web: Ron.McKeefer y.com
Twi t te r : @rmckeefer y
Instagram: @rmckeefer y
Facebook : rmckeefer y
social media
Coach V io la
Twi t te r : @CoachMVio la
Instagram: @CoachMVio la
Facebook : Mar isa V io la
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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2/19/18
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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
2/19/18
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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
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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)
2/19/18
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Step 2: Define specific
purpose, objective, & hypothesis
Step 3: Make sure you have an answer to the “3
why’s”
2/19/18
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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!
[email protected] @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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•www.Rice.edu
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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
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DavidBallou,MS,CSCSDirectorofAthleticPerformance,FootballEmail:[email protected]
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
2/19/18
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▪ Insteadofjustusingtheterm“Explosive”,wantedawaytotrackitandmeasureit.
▪ Aftertrackingandevaluatingdata,settledonusingPeakPowerasthatmeasurement
▪ InlookingatdataandevaluatingpersonnelbyPeakPower,weaknessesandflawsstarttoshowthemselves
▪ FoundthatusingVBTinprogramminghelpeddriveupthesepowernumbers
▪ Trackdatayearroundincludingin-season(useasareadinessmeasure)
TRACKING POWER
SPLIT JUMP TESTING
▪ Assymmetryimproves,speedimprovesevenintheabsenceofpowerincrease
2/19/18
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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
3
Itwillalwaysbethis!
WeightTrainingDevelopmentalProcess
SkillAcquisition
• Neural
Strength
• Neural• Muscular
Power
• Forceathighspeeds!
2/19/18
4
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.
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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
P L A E P E R F O R M . C O M
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