Strength And Conditioning Case Study


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Strength and Conditioning Case study for my MSc

Strength And Conditioning Case Study

  1. 1. Strength and Conditioning Case Study<br />Simon Elkinson BSc CSCS PES CES <br />
  2. 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. 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. 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. 5. Anaerobic power and capacity = successful performance in team sports (Tesch,P 1984)
  6. 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. 7. Needs Analysis<br />
  8. 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. 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. 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. 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. 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. 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. 14. Programming<br />
  15. 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. 16. Preseason/Hypertrophy<br /><ul><li>Split session
  17. 17. Athlete can train at a higher intensity, (Fleck and Kraemer 1997,: Baechle et al 1994)
  18. 18. Sufficient time for recovery 48-72hrs (Zatsiorsky & Kraemer,2006)
  19. 19. Allows short for sessions -elevated blood TST can only last 45-60mins (Zatsiorsky & Kraemer,2006)
  20. 20. RT in pm to help keep TST levels ↑ throughout the day (Kraemer 2000)</li></li></ul><li>Preseason/Hypertrophy<br />
  21. 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. 22. Preseason/Strength<br />
  23. 23. Preseason/Power<br />
  24. 24. Preseason/Power<br />
  25. 25. Summary/Conclusion<br />
  26. 26. Athlete Presentation<br />
  27. 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. 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.<br />
  29. 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. 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 />