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Working with athletes WAFIC 2013

This document provides an overview of key considerations for developing effective strength and conditioning programs for athletes. It discusses that most athletes and coaches have limited experience in sport-specific strength training and outlines differences from traditional gym-based programs. The document also covers various types of strength, factors that influence strength and power, and principles of developing explosive strength important for many sports. It provides examples of weekly training schedules for a tennis player and high jumper.

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Working with athletes Copyright Dr. Mark McKean ‐ USC 1 SO YOU WANT TO WORK WITH  ATHLETES? Dr Mark McKean PhD AEP CSCS RSCC*E Sponsored by Fitness Research  Current Issue: Vol. 2, No. 1 – July 2013  Next issue due out December 2013 Vol.2, No. 2  Open access  Free registration and subscription  No submission fees for authors  Part of the Fitness Research program in  partnership with Australian Institute of Fitness,  Australian Fitness Network, University of the  Sunshine Coast.  Introduction   Understand the science  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.
Working with athletes Copyright Dr. Mark McKean ‐ USC 2  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  Never assume they understand first time around  Weekly report system e.g. – email meeting, phone  call, Skype, text ratings, drop box, etc  Weekly feedback from coaches and athletes e.g. – trackers, word docs in drop box etc.  Start and end of phase reviews  Document as much as you can and provide to  everyone Communication   Document as much as you can and provide to  everyone  Provide regular reports on progress and results from  ongoing testing/training  Provide evidence to show how you contribute  towards the overall athlete goals and performance.  If you can’t support your role through evidence you’ll  lose them as a client  Make the athlete/coach accountable to the program Accountability   Will need to work with both athlete and parents  Need to educate both  Communicate with parents as much as the athlete and the  coach  Meet with them monthly to discuss progress and get  feedback from home  Provide them with tools/skills/knowledge to support the  athlete  Parents must buy into the goals and modes of the program  ‘First athlete in the family’ The sciencey stuff SOME IMPORTANT BACKGROUND KNOWLEDGE
Working with athletes Copyright Dr. Mark McKean ‐ USC 3 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? 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  (SSC most incorrectly used and abused concept in  training) Strength Speed   Strength/unit of time   low velocities  Strength Endurance is the ability to be as strong as  possible, as long as possible.
Working with athletes Copyright Dr. Mark McKean ‐ USC 4 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 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)
Working with athletes Copyright Dr. Mark McKean ‐ USC 5 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 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
Working with athletes Copyright Dr. Mark McKean ‐ USC 6 Putting together a  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 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
Working with athletes Copyright Dr. Mark McKean ‐ USC 7  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 Discuss junior  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 Paralympic swimmer senior
Working with athletes Copyright Dr. Mark McKean ‐ USC 8  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 Kayak senior Tennis junior  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
Working with athletes Copyright Dr. Mark McKean ‐ USC 9 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  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.
Working with athletes Copyright Dr. Mark McKean ‐ USC 10  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  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
Working with athletes Copyright Dr. Mark McKean ‐ USC 11  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  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?

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Working with athletes WAFIC 2013

  • 1.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 1 SO YOU WANT TO WORK WITH  ATHLETES? Dr Mark McKean PhD AEP CSCS RSCC*E Sponsored by Fitness Research  Current Issue: Vol. 2, No. 1 –July 2013  Next issue due out December 2013 Vol.2, No. 2  Open access  Free registration and subscription  No submission fees for authors  Part of the Fitness Research program in  partnership with Australian Institute of Fitness,  Australian Fitness Network, University of the  Sunshine Coast.  Introduction   Understand the science  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.
  • 2.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 2  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  Never assume they understand first time around  Weekly report system e.g. – email meeting, phone  call, Skype, text ratings, drop box, etc  Weekly feedback from coaches and athletes e.g. – trackers, word docs in drop box etc.  Start and end of phase reviews  Document as much as you can and provide to  everyone Communication   Document as much as you can and provide to  everyone  Provide regular reports on progress and results from  ongoing testing/training  Provide evidence to show how you contribute  towards the overall athlete goals and performance.  If you can’t support your role through evidence you’ll  lose them as a client  Make the athlete/coach accountable to the program Accountability   Will need to work with both athlete and parents  Need to educate both  Communicate with parents as much as the athlete and the  coach  Meet with them monthly to discuss progress and get  feedback from home  Provide them with tools/skills/knowledge to support the  athlete  Parents must buy into the goals and modes of the program  ‘First athlete in the family’ The sciencey stuff SOME IMPORTANT BACKGROUND KNOWLEDGE
  • 3.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 3 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? 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  (SSC most incorrectly used and abused concept in  training) Strength Speed   Strength/unit of time   low velocities  Strength Endurance is the ability to be as strong as  possible, as long as possible.
  • 4.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 4 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 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)
  • 5.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 5 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 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
  • 6.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 6 Putting together a  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 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
  • 7.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 7  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 Discuss junior  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 Paralympic swimmer senior
  • 8.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 8  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 Kayak senior Tennis junior  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
  • 9.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 9 Short term loading patterns DATES MONTHSOCT 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  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.
  • 10.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 10  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  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
  • 11.
    Working with athletes Copyright Dr. Mark McKean ‐ USC 11  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  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?