Batang Pinoy Lecture Leyte

1. S E P T E M B E R 2 6 , 2 0 1 3 M A A S I N C I T Y, L E Y T E
STRENGTH AND
CONDITIONING
Erlando James D. Abilo, CSCS, MSHMS (Cand.)
Rene John Futalan, BSS

2. STRENGTH AND CONDITIONING
What is strength and
conditioning?

3. STRENGTH AND CONDITIONING
Build strength,
power, speed and
endurance
Resist fatigue

4. STRENGTH AND CONDITIONING
Flexibility Muscular Balance

5. STRENGTH AND CONDITIONING
Minimize risk of
injuries
Movement efficiency

6. STRENGTH AND CONDITIONING
“Injury Prevention and Enhancing
Performance”

7. MYTH AND FACTS

8. MYTH OR FACT?
Strength training
will make women
bulky.

9. MYTH OR FACT?
No Pain no Gain

10. MYTH OR FACT?
Water is better than
sport drink During
training/competition.

11. MYTH OR FACT?
Strength training
will stunt the growth
of children

12. MYTH OR FACT?
Sit ups will
improve
your core.

13. MYTH OR FACT?
Strength training
will affect my
flexibility
and speed

14. MYTH OR FACT?
You need latest
training equipment
to improve.

15. MOVEMENT COMPETENCY SCREEN
(MATTHER KRITZ, 2012)
PREVENTIVE MEASURES

16. MOVEMENT COMPETENCY SCREEN
• Movement competency is described as the
ability to move free of dysfunction or pain.
• The MCS is made up of five movements
that provide the athlete with an opportunity
to demonstrate

17. MOVEMENT COMPETENCY SCREEN
BODY WEIGHT
SQUAT
Perform a body weight
squat with your
fingertips on the side of
your head. Squat as
low as you comfortably
can.

18. MOVEMENT COMPETENCY SCREEN
Ability to perform a bodyweight squat at or
below 90 degrees of knee flexion with
balance, symmetry and coordination is an
indicator of overall movement quality
otherwise imply generalized stiffness and
restricted joint mobility affecting kinetic
chain

19. MOVEMENT COMPETENCY SCREEN
WHAT WE NEED TO SEE

20. MOVEMENT COMPETENCY SCREEN

21. MOVEMENT COMPETENCY SCREEN
LUNGE & TWIST
Arm cross and place hands
on the shoulders with
elbows pointing straight
ahead. Perform a forward
lunge then rotate toward
the forward knee. Return to
the center in standing
position. Alternate legs with
each rep.

22. MOVEMENT COMPETENCY SCREEN
Correct lunge

23. MOVEMENT COMPETENCY SCREEN
Incorrect Form

24. MOVEMENT COMPETENCY SCREEN
Correct Trunk Twist

25. MOVEMENT COMPETENCY SCREEN
Incorrect Trunk Twist

26. MOVEMENT COMPETENCY SCREEN
PUSH UP
Perform a standard
push up

27. MOVEMENT COMPETENCY SCREEN

28. MOVEMENT COMPETENCY SCREEN
Bend & Pull
Start with arms
stretched overhead.
Bend forward allowing
arms to drop under
your trunk. Pull hands
into body. Return to the
start position with your
arms stretched
overhead.

29. MOVEMENT COMPETENCY SCREEN
Possible tight Shoulder
Flexion of lower back

30. MOVEMENT COMPETENCY SCREEN
SINGLE LEG SQUAT
Perform a single leg
body weight squat with
fingertips on the side of
your head and the
non‐stance leg
positioned behind the
body. Squat as low as
possible.

31. MOVEMENT COMPETENCY SCREEN
Correct Single leg squats

32. PRE-HABILITATION

33. PREHABILITATION
Prehabilitation: a form of strength
training that aims to prevent injuries
before the actual occurrence.

34. PREHABILITATION
Shoulder
YTWL
Shoulder Abduction
Shoulder Adduction
Scapular Protraction
Scapular Retraction

35. YTWL

36. SHOULDER ABDUCTION / ADDUCTION
Abduction Adduction

37. SCAPULAR PROTRACTION /
RETRACTION
Retraction
Protraction

38. PREHABILITATION
Hips
Hip Bridges
Hip Abduction
Hip Adduction

39. HIP BRIDGES
Level 1 Level 2
Level 3

40. HIP ABDUCTION / ADDUCTION
AdductionAbduction

41. PREHABILITATION
Knees
Knees abduction
Knees adduction
Wall Squats with balls
Step Down

42. STEP DOWN

43. WALL SQUATS WITH BALLS

44. FUNCTIONAL TRAINING
R E N E J O H N F U T A L A N , B S S
P A R T 2

45. FOUNDATIONAL STRENGTH TRAINING
- Improve muscle mass
- Injury prevention
- Core stability

46. - Core
- Scapular stability
- Sport specific movement (Sports performance)
Functional Training

47. CORE
- Entire mid-section of the body
- Consists of the muscles of the Abs, Obliques, Back and
Hips
- The “LINK” between the upper and lower body

49. - Responsible for:
- flexion and rotation
- Posture
- creating motion
- coordinating muscle actions
- maintaining stability
- Transferring
- reducing, and producing force when your feet are in
contact with a solid surface

52. SCAPULAR STABILITY
Improves push and pull of the upper limbs

53. SPORTS SPECIFIC MOVEMENT
- Training the body for movements it will be demanded of.

54. The emphasis is not so much on the LOAD
but more on the MOVEMENT.

55. POSTIVE TRANSFER
Reinforces the optimum muscle-activation
patterns needed for the skill

56. NEGATIVE TRANSFER
Increased co-activation of antagonist
muscles which produce opposing force not
intended for the skill

57. INTERMUSCULAR COORDINATION
Improved coordination of muscles
involved in a sports movement

58. NEEDS ANALYSIS
- MCS
- Sports needs (movement and velocity)

59. TYPICAL FUNCTIONAL GYM
SPARC

60. TYPICAL FUNCTIONAL GYM
FOCUS ATHLETICS

61. STRENGTH, SPEED, POWER,
AGILITY AND QUICKNESS

62. Strength is the ability to generate as much
force as possible with no concern of time

63. Speed is the ability to move as fast as possible
from one point to another in a linear fashion

64. Power is the ability to generate as much force as
fast as possible

65. Agility is the ability to maintain speed
while changing directions

66. Quickness is the ability to abruptly stop then
explode

67. EXERCISES AND TRAINING
• Your knowledge and understanding of the
Sport and of its movements will allow you to
develop your own exercises for your
athletes and sports.
• Mastery of technique always comes first

68. Core training is essential to all disciplines. It can either be
STATIC or DYNAMIC

70. STRENGTH
Endurance – 13 and up or <65%
Hypertrophy – 12 to 6 or 67-85%
(higher volumes and lower loads)
Strength – 6 to 1 or 85-100%
(lower volumes and higher loads)
Power – 5 to 1 or 87-100% (fast
execution)

71. SPEED
- Horizontal propulsion dominant movements (e.g. sprints,
jumps and etc)
- Intensity SUBMAXIMAL to MAXIMAL

72. POWER
- Lifts are done with speed
- Technique allows heavier lifts
- Given same lifting speed….. Heavier weights > Lighter
weights

73. AGILITY
Develop good speed foundation
Improve lateral movement speed

74. QUICKNESS
Reaction time

75. EQUIPMENT
Olympic bar - P7000.00
Plates - P400/kg

76. 4kg - P400.00
6kg - P700.00
10kg - P900.00
12kg - P1200.00

77. TRX P10,000.00

78. Exercise ball - P1000.00

79. 2kg - P600.00

80. Plyometric boxes - P 20,000

81. Agility ladders - P2000.00

82. Bands - P1000.00-
P7000.00

83. Battle ropes - P 10,000.00

84. Item Quantity Price
PVC Pipe 1 pc ₱75.00
Cable tie 1 pack ₱37.75
Rubber 3 stripes ₱120.00
Glue stick 5 pc ₱50.00
Drainage Pump 4 pcs ₱96.00
Belt 1 pc ₱50.00
Abacca rope 20meters ₱1,195.00
Nylon Rope 5 meters ₱100.00
PVC Handle 2 pcs ₱14.00
Garter 1pc ₱17.00
Bag Strap 5 meters ₱25.00
electrical tape 1 pc ₱49.00
Aluminum panel 9 ₱130.00
TOTAL ₱2,784.50