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Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
Strength And Conditioning Case Study
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Strength And Conditioning Case Study

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Strength and Conditioning Case study for my MSc

Strength and Conditioning Case study for my MSc

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  • 1. Strength and Conditioning Case Study<br />Simon Elkinson BSc CSCS PES CES <br />
  • 2. Case Study Overview<br />Introduction to Rugby<br />Athlete Profile/History<br />Needs Analysis – sport/position specific<br />Testing<br />Athlete’s Goals<br />S+C Considerations<br />Programming<br />Summary<br />
  • 3. Rugby<br />Intermittent Sport- high intensity activity only accounts for 6%(backs) and 14%(forwards)-aerobic system (Duthie, 2002). <br />High levels of power are required (Duthie, 2006)<br />High levels of strength is needed for the tackle, maul, ruck, scrum and lineout (Duthie 2003)<br />
  • 4. Rugby<br /><ul><li>Deutch et al (1998) identified that Rugby players typically sprinted 10-20 meters = develop acceleration along with agility and some work on top speed (Duthie, 2006)
  • 5. Anaerobic power and capacity = successful performance in team sports (Tesch,P 1984)
  • 6. The aerobic system is required to allow athletes to compete and recover over an 80min game (El-Abd, J. 2005,Tomlin and Wenger 2001, Mathews and Fox 1971) </li></li></ul><li>Athlete Profile<br />22 year old <br />loose head prop<br />Semi professional<br />Ireland U20 International<br />
  • 7. Needs Analysis<br />
  • 8. Needs Analysis<br />In collaboration with the teams forwards coach technical analysis was carried out on the athlete’s 2 core duties<br />The Lineout<br />The Scrum<br />
  • 9. The Lineout Lift<br />Squat Position<br />Exercises: Back Squat <br /> Front Squat<br /> Dead Lift<br /> Catch<br />OH Movement<br />Exercises: OHS<br /> Snatch<br /> Push Prs<br /> Jerk<br /> Shr Press<br />Triple Extension <br /> Exercises: OL’s<br /> CMJ<br />
  • 10. The Scrum<br />Athlete in a position with hip/knee flexed , wide base, forces coming down and through the spine<br />=Squat and it’s variations<br />Athlete uses a strong leg drive while keeping good posture<br />=Dead Lift Start Pos for OL’s<br />Athlete uses high intensity short bursts of con/iso/ecc contractions<br />=Clusters/high load/eccentric contraction/wrestling<br />
  • 11. Testing<br />BF% Callipers 7 site <br />Strength<br /> 1 RM BP/SQT <br />Power<br />CMJ <br />1 RM Clean<br />Speed/Acceleration -10-40m sprint Mero (2006)<br />Agility<br />T Test high correlation to speed facing fwd<br />Aerobic 1.5mile run, norms for VO2 max<br />Lactic Shuttle Run <br />Intermittent Recovery Test – evaluates ability to recover from<br />repeated bouts of intense exercise 30secs work/rec x 6 hits lactic pc systems<br />
  • 12. Athletes Goals<br />↑ Size musculature <br />Periodisation/RT/manipulation of hormonal response<br />↑ Strength <br />RT OL’s<br />↑ Power<br />RT OL’s Power.Str-Speed Speed-Str<br /> =↑ Sports Specific Fitness<br />wrestling /lactic + PC System = Srummaging<br />Triple Extension +OL’S = Improved Lifting<br /> Aerobic Ability+ Anaerobic Ability = In match recovery ability <br />Acceleration/Agility = Ball Carries <br />
  • 13. S+C Considerations<br />Primary Energy Systems<br />CP & Lactic<br />Training Objectives<br />↑ Size and Weight<br />High Lactic Tolerance<br />↑Power<br />Concerns<br />OTS<br />
  • 14. Programming<br />
  • 15. Preseason/Hypertrophy<br />Fleck & Kraemer 2004<br />4-6 weeks in duration<br />3-5 sets <br />8-12 RM<br />67-85%<br />30-60 secs rest<br />Slow tempo <br />Rationale<br />Kraemer 1990<br />-3 sets of 10repswith short rest ↑ GH Serum Concentrations<br />Bosco et al 2000<br />Mod load 70%+high reps also<br />↑ GH<br />
  • 16. Preseason/Hypertrophy<br /><ul><li>Split session
  • 17. Athlete can train at a higher intensity, (Fleck and Kraemer 1997,: Baechle et al 1994)
  • 18. Sufficient time for recovery 48-72hrs (Zatsiorsky & Kraemer,2006)
  • 19. Allows short for sessions -elevated blood TST can only last 45-60mins (Zatsiorsky & Kraemer,2006)
  • 20. RT in pm to help keep TST levels ↑ throughout the day (Kraemer 2000)</li></li></ul><li>Preseason/Hypertrophy<br />
  • 21. Preseason/Strength<br />3 sessions /week<br />4 week cycle 3 progressively harder weeks with an un loading week in week 4 to <br />prevent overtraining promote adaption (Stone et al 2007)<br />SGP proceeds Snatch in a Potentiation complex (Stone et al 2007, Young et al 1998.)<br />85% > > 60%<br />
  • 22. Preseason/Strength<br />
  • 23. Preseason/Power<br />
  • 24. Preseason/Power<br />
  • 25. Summary/Conclusion<br />
  • 26. Athlete Presentation<br />
  • 27. Next Stage ?<br />Low load 30% high velocity power emphasis<br />Maintenance STR/PWR<br />Restoration- active rest/hydrotherapy/ice baths/contrast showers, Bompa<br />Testing OTS??<br />
  • 28. References<br />ACSM. (2006). ACSM’s guidleines for exercise testing and prescription 7th edition. USA. Lippincott,<br />Williams and Wilkins.<br />Baechle, T.R. and Roger W.E. (2000)Essentials of Strength and Conditioning (2nd ed). Human Kinetics.<br />USA <br />Duthie, G.M., Pyne, D.B., Marsh, D.J. and Hooper, S.L. (2006) ‘Sprint patterns in rugby union players<br />during competition’. Journal of Strength and Conditioning Research, 20 (1), pp. 208-13.<br />Duthie GM, Pyne DB, Hooper S. (2003).’The applied physiology and game analysis of rugby union'. Sports<br />Medicine, 33(13), pp. 973-91.<br />El-Abd, J. (2005). ‘An Objective time-motion analysis of elite rugby union’. Journal of Sports Sciences<br />February 1.<br />Haff, C. G., Whitely, A., McCoy, L.B., O’Bryant, H.S., Kilgore, J.L., Haff, E.E., Pierse,K., and Stone, M.H.<br />(2003).’Effects of different set configurations on barbell configurations on barbell velocity and<br />displacement during a clean pull.’ Journal of Strength and Conditioning Research 17: 95-103.<br />Kraemer, W.J. (2000). ‘Endocrine responses to resistance training’. In Baechle, T.R. and Earle, R.W. (eds).<br />Essentials of Strength and Conditioning (2nd ed.).USA:Human Kinetics p.91-114.<br />Mathews,D. and Fox,E.(1971).The physiological basis of physical education and athletics. Saunders. USA<br />MERO, A. ‘Force-time characteristics and running velocity of male sprinters during the acceleration<br />phase of sprinting’. Research Exercise and Sport. 59:94–98. 1988.<br />Russel, A. (2008). Evidence-based Performance Assessments.NASM presentation. www.nasm.org.<br />
  • 29. References cont.<br />Tesch, P. (1984). ‘Bridging the Gap: Anaerobic Testing’, NSCA Journal of Strength and<br />Conditioning . P44 + 67.<br />Tomlin, D.L., and Wenger, H.A. (2001). ‘The relationship between aerobic fitness and<br />recovery from high intensity intermittent exercise’. Sports Medicine 31, p1-11.<br />Tomlin, D.L., and Wenger, H.A. (2001). ‘The relationship between aerobic fitness and<br />recovery from high intensity intermittent exercise’. Sports Medicine 31, p1-11.<br />Young, W.B., Jenner, A. and Griffiths, K. (1998).’Acute enhancement of power performance<br />from heavy load squats Journal of Strength and Conditioning Research 12: 82-84.<br />
  • 30. Books<br />Bompa, T. O. And Carrera, M.C. (2005).Periodization training for<br />sports. (2nd ed). USA:Human Kinetics.<br />Baechle, T.R. And Earle. R.W. (2000). Essentials of strength and<br />conditioning training. (2nd ed.). Champaign, IL: Human Kinetics.<br />Fleck, S.J. And Kraemer W.J. (2004). Designing resistance<br />Training programs. (3rd ed.). Champaign, IL: Human Kinetics.<br />Stone, M.H., Stone, M. And Sands, W.A. (2007). Principles and<br />practice or resistance Training. Human Kinetics, USA<br />Zatsiorsky,M. & Kraemer, J.(2006).Science and Practice of<br />Strength Training(2NE ed.).Human Kinetics<br />

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