This document discusses how a typical gym program is not optimal for strength training for sports. It outlines how sport-specific strength training differs in its goals, exercises, and periodization compared to general gym programs. The document then provides details on the science of strength training, including different strength qualities, factors that affect strength, and explosive strength deficit. It also includes examples of typical weekly training schedules for different athletes.

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Strength training for sport:
A normal gym program just won’t do!
Dr Mark McKean PhD AEP CSCS RSCC*E
Sponsored by Fitness Research
 Current Issue: Vol. 1, No. 1 ‐ December 2012
 Next issue due out May 2013 Vol.2, No. 1
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Australian Fitness Network, University of the
Sunshine Coast.
 Introduction
 What sciencey stuff do I need to know?
 A typical week
 My tips on sport specific strength training
Outline
Introduction
 Typically grow up using local gym and its staff
 Programs use more body building approaches to
strength and size than athletic concepts:
 Split programs – upper/lower, push/pull etc
 Reps/sets/rest – 6‐15 reps, 3‐4 sets,
 Traditional rest model we’ve all be taught
 Tempos – too slow and not dynamic enough
 Exercises and variations – widths of grip, stance etc
 Gym environment limits exercise types
Most athletes/coaches have little
experience in strength training
 Typically their knowledge comes from a ‘gym’ program,
friends, internet, coaches, parents etc.
 Had no exposure to a S&C coach
 You’ve heard these comments
 “I just want a gym program”
 “I need to get stronger”
 “I’ve got a 6 week off season, what can I do?”
 “I’ve got a sore back/weak hammies/sore shoulder
(whatever), can you fix it?”
 “My coach says I need to do gym”
Most athletes/coaches don’t know
what they need.

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 For a start the goals are different
 Adding muscle on an athlete is different to a non athlete
 the muscle must be useful and specific to the sport and its
demands
 Making an athlete bigger or stronger may also cause
issues with muscle balances or speed of movement
 Any non sport training involving energy systems may
interfere with that required for the sport. (Ash – hill
runs)
Significant differences in sports
specific strength training
 Many different types of strength needed
 Limited time allocation/priority to perform strength
training
 Impact of strength training on other training
 Training times allocated to strength not always ideal for
best results
 Gym may not have suitable space/equipment
Getting the program right is
challenging
The sciencey stuff
SOME IMPORTANT BACKGROUND KNOWLEDGE
2 Goals of Strength Training
GOAL 1 ‐ To improve Force output
 Absolute force ‐ % of 1 RM
 Eg ‐ Olympic weightlifting, shot put, high jump.
 Single efforts of greatest force
 Relative force ‐ % of effort regardless of reps
 performing 9 out possible 10 reps = 90% RI
 Eg ‐ sprint kayak, rowing, long distance running
 Repeat effort at highest force that can be sustained
GOAL 2 ‐ To improve rate of force development
 Speed Strength
 Eg javelin, baseball pitching
 Low loads at high speed
 Strength Speed
 Olympic weightlifting,
 High loads at lower speeds
Why do Olympic Weightlifters start
the barbell lift from the floor slowly?

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Types of Strength (10)
 Maximal Strength – max force you can generate
 Concentric Strength – eg clean & jerk
 Eccentric Strength – eg baseball, tennis, sprinting
 Static Strength – eg rugby scrum
 Limit Strength – life threatening
 Optimal Strength – how much is enough for your
sport? Pistol shooting V High jump V Rugby
 Relative Strength – sports where body weight is
involved – kayak, boxing, rowing,
Speed Strength
 Strength/unit of time
 intermediate/high velocities
 Starting Strength ‐ sprinting
 Explosive Strength – shot put, rugby tackle
 Reactive Strength – SSC, jumping, change of direction
Strength Speed
 Strength/unit of time
 low velocities
 Strength Endurance is the ability to be as strong as
possible, as long as possible.
Aim to Influence F:V Curve
Shot‐putters and Javelin throwers train for
strength differently?
Shot‐Put V Javelin
 Shot putters spend 50% of training time on heavy weight
training whilst Javelin throwers spend 15‐25%
 Implement weight
 Shot put – 7.257 kg males, 4 kg females
 Javelin – 0.8 kg males, 0.6 kg females
 Velocity of release
 Shot put – 14 m/s
 Javelin – 30 m/s
 Time for maximal force development (impulse time)
 Shot put ‐ 0.15 to 0.18 sec
 Javelin – 0.16 – 0.18 sec

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Many factors affect strength &
power
 Fibre type
 Age
 Gender
 Body weight
 Limb and muscle length
 Point of tendon
insertion
 Training potential
 Nutritional state
 Hormonal status
 Intra and inter muscular
coordination
Time for force development (TFD)
 Average person TFD is between 0.3 to 0.4 sec
 Time to develop peak force in sports often less
 Sprinting – 0.08 – 0.10 sec
 Long jump – 0.11 – 0.12 sec
 High jump – 0.17 – 0.18 sec
 Vaulting – 0.18 – 0.21 sec
 Shot put ‐ 0.15 to 0.18 sec
 Javelin – 0.16 – 0.18 sec
 Therefore maximal force can never be applied due to
limited time available
Explosive Strength Deficit (ESD)
 As load decreases and time to apply force becomes
shorter the difference between time to maximal force
(Fmm) and force applied in given time (Fm) increases.
 Difference between Fmm and Fm is known as ESD
 In takeoffs/releases in throws ESD = 50%
 Example – shot put Fm = 50‐60 kg
 Fmm Bench press = 220‐240 kg (1 arm 110 kg)
Explosive Strength Deficit
Zatsiorsky & Kraemer
ESD
TFD
peak
TFD
50%
TFD
0.18s
How can we increase force output in
explosive movements?
 Increase Fmm
 Decrease ESD
 Increasing Fmm works well with beginners up to a
limit.
 Increasing rate of force production better for
advanced athletes once optimal Fmm achieved.
Velocity
 Velocity decreases
as load increases
 Fmm is achieved
when velocity is low
 Vmm is achieved
when
load/resistance is
small

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Power
 It is impossible to exert a high force in fast
movements
 An athletes maximal strength (Fmm) determines force
values that can be exerted during movement
 Maximal force and maximal velocity are two different
bio‐motor abilities
 Maximal power achieved at approx 1/3 of maximum
velocity
What strength works best for
sprint kayakers?
Movement Direction (phase)
 During plyometrics (SSC) eccentric force is greater
than the athlete can develop isometrically or
concentrically.
 SSC increases mechanical power and decreases
metabolic energy expenditure
 Increased force in SSC occurs to:
 Develop isometric tension during transition of movement
phases eg stabilises movement
 Increase force in eccentric phase to provide more time to
develop force eg countermovement jumps
 Invoke muscle elasticity qualities for rebound effect
 Increase neural reflex activity to heighten reflex action
A typical training week
 Off‐season athletes may allow 3‐4 strength sessions
 In‐season athletes may allow 1‐2 strength sessions
 Typically allocated time in week/day that’s low priority
time unless you educate the coach
 last thing in the day,
 late in the week,
 immediately after hard sports specific or energy sapping
session
How much time will you get? 17 year old male tennis player
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
EARLY AM
Dynamic
Warm up
Speed Agility
1
Dynamic
Warm up
Speed Agility
2
MID AM Hitting
Dynamic
Warm up Plyo
1 Strength 1
Hitting
Dynamic
Warm up Plyo
2
Strength 2
Hitting Hitting
LATE AM
Pool 1
Stretch 1
Stretch 3
Pool 2
Stretch 2
Strength 3
EARLY PM Hitting Hitting MAS 1 Hitting Hitting MAS 2
MID PM
Working
Stretch 2 Core
1
Working
Stretch 1 Core
2
Working Working
LATE PM Hitting Hitting
EVENING Recovery 1 Recovery 2

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High jump
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
EARLY AM Sleep in
Track 1
Stretch 1
Sleep in
Track 2
Stretch 2
Sleep in
Track 3
Stretch 3
Sleep in
MID AM
Dyn
Warmup
Strength 1
Work
Jump 2
Plyo 2
Work
Dyn
Warmup
Strength 3
Work
Jump 4
Plyo 1
MID PM Work Work Work
LATE PM
Jump 1
Plyo 1
Dyn
Warmup
Strength 2
Jump 3
Plyo 3
Cardio 1
Full
stretch
EVENING Recovery Recovery Recovery
USC Paralympic Swim squad
USC - Plan/Calendar 2012-13
Months January February March April
Week Beginning 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29
Training Cycles:
Macro Macro 2
Mesocycle phase 3 - aerobic phase 4 - quality/speed phase 5 - competition
Microcycle (wks) 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0
Days
Phase:
Gen Conditioning
Aerobic
Quality
Speed
Race Specific
Competition
Training:
No of sessions 6 7 8 7 8 7 8 8 8 8 6 8 8 8 7 6
Training Vol (km's) 30 38.5 44 38.5 44 35 40 36 36 40 18 40 40 36 28 21
Av per session 5 5.5 5.5 5.5 5.5 5 5 4.5 4.5 5 3 5 5 4.5 4 3.5
Dryland 2 2 2 2 2 2 2 2 2
Spin 1 2 2 2 1 2 2 2 1
Test Sets:
Standard 1 1 1
Lactates
Servicing:
Filming (Orca)
Strength & Cond 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 1
Physio 1 1 1 1 1 1
Massage 1 1 1 1 1
 Can impact on value and implementation of strength
training:
 Want to back off too early in taper
 Think it can be done under fatigued state
 Want to tack it on to other training
 Have old fashioned beliefs about reps/sets/loads etc
 Worry about athletes getting big
 Want to keep weights light and build fitness(???)
Lack of applied knowledge of
coaches and athletes
 Once you get athletes in the gym time is precious:
 Maximise time spent
 Deal with priorities
 Understand force development needs
 Exercise selection critical to maximise results
 If can achieve same result in less time – DO IT
Time is precious in the gym
My tips on sport specific
strength training
 Full body programs each workout
 Emphasise different areas if needed but always include
 Triple extension
 Push
 Pull
 Rotation
 Keep ‘core’ lifts in each program – 2‐3 exercises
 Utilise different patterns for same movement – lunges V
squats, bench press V DB press, etc
 Focus on key aspects of strength required for the sport
Program styles

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 Select exercise for maximal benefit
 most muscles used
 greatest loads per rep possible
 Avoid low force production activities**
 Bosu, swissballs, unstable environments
 Avoid needless supplementary exercises
 Avoid activity that includes other energy system
training**
Exercise selection
 Full body program
 4‐6 exercises
 Superset appropriate exercises to reduce time taken
 Let athletes do core and stretching at home in after
hours time
 Don’t waste warm up time or cool down time
 Always use warm up sets
Typical program guide
 Select suitable rep range
 typically 1‐6 best for athletes for major lifts
 Never let athlete use same loads, reps, tempos, etc
two sessions in a row
 Small progressions every time in the gym
Reps and sets

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 Experienced athletes adapt quickly so 3‐4 week
mesocycles ( build for 3 and unload 1)
 Inexperienced athletes need more time to adapt so
use 4‐6 week mesocycles (build for 4‐5 and unload 1‐2)
 Consider non responders, super‐responders, negative
responders.
Length of program cycle
Short term loading patterns
DATES MONTHS OCT NOV DEC JAN FEB MAR APR
WEEKENDS 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12
IMPORTANCE
LOCATION
REFRESH
WorldCup
REFRESH
TRAVEL
WorldCup
TRAVEL
REFRESH
Nationals
STRENGTH POSTURAL CONTROL MAX STRENGTH CONTROL POWER CONTROL
ENDURANCE LACTIC PROD LACT TOL AERO POWMAINTENANCELACTIC TOL MAINT
SPEED MAX SPEED SPEED ENDURANCE MAX SP
MACRO-CYCLES
MICRO-CYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
HARD WORK WEEKS
TESTING DATES
1
STRENGTH 2
AEROBIC REC 3
SPEED WORK 4
5
TRAINING ACTIVITIES
2 4 3 2 4 3 2 4 3 2 2 4 3 2 2 4 3 2 4 3 2 FREQ
3 2 2 3 2 2 3 2 2 3 3 2 2 3 3 2 2 3 2 2 1 FREQ
2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 FREQ
3 2 2 3 2 2 3 2 2 3 3 2 2 3 3 2 2 3 2 2 1 FREQ
2 2 2 2 2 2 2 1 1 1 1 1 1 1 1 FREQ
2 2 2 3 2 2 2 2 2 3 2 2 2 2 2 2 2 3 2 2 0 FREQ
2 2 2 2 2 2 2 3 3 2 2 3 3 2 2 3 3 2 2 1 0 FREQ
3 2 2 3 2 2 3 2 2 3 3 2 2 2 2 2 2 1 1 0 0 FREQ
3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 FREQ
1 1 1 2 1 1 1 1 1 2 1 1 1 1 1 1 1 2 1 1 1 FREQ
ADDITIONAL RECOVERY
INCLMASSAGE
INCLPOSTURE EX
FLEXIBILITY
PLYOMETRIC
INC SKILL/TECH DEV
STRENGTH WORK
5 6
INCLRUNNING
------
AEROBIC RECOVERY
7
SPEED WORK
1 2 3 4

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 Try and get main strength session in early in the week
when athlete is freshest
 Expect or allow for performance drop off over course
of the week by:
 allowing for reduced reps on same load
 Day 1 ‐ 4/100kg, Day 2 ‐ 3/100kg, Day 3 ‐ 2/100kg
 or reduced loads on same reps
 Day 1 ‐ 4/100kg, Day 2 ‐ 4/97.5kg, Day 3 ‐ 4/95kg
Weekly expectations
 Remember the gym is not where you develop specific
strength but it is where athletes develop foundation
strength qualities that can be transferred to sporting
environment
 Better to provide a solid strength foundation than
become too sports specific with exercises
 Keep exercises simple but related to the sport
Exercise progressions
 Avoid trying to be too clever with exercises and
mimicking sporting actions – just make athlete strong
and stable
 Be sure that the exercise has direct transfer to the
sport.
 Sometimes its better to allow athlete time to get really
good technique and lift bigger loads on a core lift.
 Change each 4 weeks
 Weeks 1‐4 – pull ups – reach 4 x 6 x 90kg = 2160 kg
 Weeks 5‐8 – seated row – reach 4 x 6 x 80kg = 1920 kg
 Weeks 9‐12 – single arm DB row – reach 4 x 6 x 30kg = 1440 kg
 No change for 12 weeks
 Weeks 1‐4 – pull ups – reach 4 x 6 x 90kg = 2160 kg
 Weeks 5‐8 – pull ups – reach 4 x 5 x 110kg = 2200 kg
 Weeks 9‐12 – pull ups – reach 5 x 4 x 112.5kg = 2250 kg
Don’t change too many exercises
each new program
 Most athletes spend too much time on sports specific
training which leads to specialisation and increases
risk of injury. eg
 Single foot drills for high jump and long jump
 Throwing drills for overhead sports
 Rotation drills for golf, tennis on one side
Injury prevention
Get out and watch the athlete – they
may hide their problems in gym

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 Can you use a specific exercise to prevent sport
causing imbalances
 equal training for both arms in one arm dominant sport,
 eccentrically strengthening decelerators (hammies,
rotator cuff) etc
 External rotation and trap 3 raises for shoulder stability
 Glute and VMO development for knee stability
Injury prevention should be a top
consideration in every program
 Can you modify an exercise to create better control
 use tempos for longer eccentric phases
 4‐6 sec eccentric
 Create mid phase pauses to establish positional control
 2 mid phase pauses in eccentric phase
 Hold finish position for increased stability/control
 Stick the landing in drop jump/hop/lunge etc
Modify exercises for improved
control
 Develop long term athletic ability with small
progressions:
 Eg first program include hinge movement using a stick
 Build up to hang deadlift with BB
 Develop hang pull
 Lead into hang clean
 Thus developing explosive leg drive and maintaining
lumbar posture
Develop athletic abilities/technique
 Can you be more selective of exercise athletes do badly to
avoid injury
 Swap deep squats with split squats
 Swap bent over rows with seated rows

Be smarter about exercise choice
Use of currently accepted exercises
that may cause problems
 Teach athletes to absorb force as well as produce force
 landing technique before jumping before plyometric drills
e.g. for single leg work:
 Stand on one leg with hips level
 Hop on spot ‐ land with hips level – stick the landing
 Hop 30 cm
 Hop 1 m
 Jump 2 feet onto low step land with 1 foot ‐ land with hips
level – stick landing
 2 feet to one foot land on 30cm step
 2 feet to one foot land on 45cm step
 Drop jump 2 feet to land on one foot hips level stick
landing from low step
 Drop 30 cm 2 feet to one foot
 Drop 45 cm 2 feet to one foot
Final comment on force

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 Keep programs simple
 Remove fancy mickey mouse stuff
 Progress loads and loading patterns more often than
exercises
 Be accountable for every training session, exercise,
set, rep, kg lifted
 Make athlete progress every training session in some
way
 Show athlete/coach how program relates back to
improved performance
Summary
Dr Mark McKean
University Sunshine Coast
mmckean@usc.edu.au
QUESTIONS?