Strength and Conditioning Workshop

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Strength and Conditioning Workshop Tony Wilson
BSc(HMS) Topics Strength Training Development,
Body type, Strength, Power, Core Conditioning Aer
obic, Anaerobic, Speed Considerations Junior
Development Where to start and how to
progress Intermediate Trainers How much is
enough? Safety and foundations Advanced Brief
overview
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Junior DevelopmentCurrent Problems

• Training too advanced not junior development
• Progressing too fast without mastering basics
• Not undertaking practices that will benefit
  athlete in the long term
• As a result, athletic development is not
  complete by the time the athlete has reached
  elite status

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Junior DevelopmentFuture

• Get back to basics
• Give the athlete continuum and benchmarks to
  achieve before progressing
• Re-assess current athletes for development
  competencies
• Emphasise education, body awareness, stability,
  proprioception etc before performance
• QAS athletic development, functional
  development, technical development
• STRENGTH, MOBILITY, STABILITY

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Junior Development What are we trying to achieve?

• Strength usable strength, correct strength,
  efficient strength, movement/not muscle
• Mobility complete range of motion, efficient and
  strong (posture) throughout, minimise/eliminate
  restrictions
• Stability joints and body maintain integrity
  throughout Full ROM and specific movement

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Junior DevelopmentWhere Do We Start?

• Philosophy
• Subject junior athletes to a continuum of
  strength training exercises, where each stage is
  a precursor for the next, so that their athletic
  development is graduated and maximised
• Start With Body Weight! Learn control and
  awareness.
• Squat continuum
• Push continuum
• Pull up continuum

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Junior DevelopmentProgression

• Slow to Fast
• Bilateral to Unilateral
• Simple to Complex
• Unloaded to Loaded
• Stable to Unstable

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Junior DevelopmentSquat Continuum

• MOVIE Squat Continuum
• Strength, Mobility, Stability

Technique knees behind toes, back flat,
knees/hips/ankles straight, knees in line with
toes (front view)
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Junior DevelopmentSquat Continuum Cont
Back flat may be bent at hips, but keep back
flat Knees/hips/Ankles straight maintain
integrity of joints Knees in line with toes
(front view) Weight on heels/mid foot
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Junior DevelopmentSquat Continuum Cont

• Progression
• Swiss Ball (2 Leg) 3x15 reps controlled
• Bwt Squats 3x15 reps controlled
• Swiss Ball 1 Leg 3x10each controlled
• Split Squat 3x10each controlled
• Single Leg Squat 3x12each controlled
• Now begin to follow the other progressions
• Others walking lunges, overhead squats, power
  cleans etc

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Junior DevelopmentPush Up Continuum

• Movie push up continuum
• Strength, Mobility, Stability

Technique full extension, chest to bar,
shoulder blades down and back, elbows at 450 or
better, body straight (abs!)
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Junior DevelopmentPush Up Continuum Cont
Technique full extension, chest to bar,
shoulder blades down and back, elbows at 450 or
better, body straight (abs!) Maintain integrity
of joints shoulder, core, elbows, knees
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Junior DevelopmentPush Up Continuum Cont

• Progression
• Incline Push Ups start with most vertical,
  achieve 3x10 reps get more horizontal
• Push Ups 3x15 reps controlled. You may insert a
  stage on knees
• Med Ball Push Ups 3x15 reps controlled. May
  also insert stage on knees
• Swiss Ball Push Ups 3x15 reps. May also insert
  a stage with hands on bench
• Others Swiss ball and med ball, wobble board,
  different hand positions etc.

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Junior DevelopmentPull Up Continuum

• Movie pull up continuum
• Strength, mobility, stability

Technique full extension, chest up, shoulder
blades down and back, body straight (abs),
maintain joint integrity esp shoulder
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Junior Development Pull Up Continuum Cont
Technique underhand (easier) or overhand, chest
up, sholder blades down and back, control
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Junior Development Pull Up Continuum Cont

• Progression
• Horiz Pull Ups start with most vertical,
  achieve 3x10 reps get more horizontal. May also
  start with underhand and go to overhand
• Chin Ups underhand first 3x8 reps, then go to
  overhand 3x8 reps. Also use assisted as
  intermediate exercise

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Core Strength

• Integrated in all exercises with stability
• Start with basic floor exercises and follow same
  progression rules
• Bridging to hold neutral (not tilt!)
• Start with small ROM and increase - both upper
  and lower body movement
• Progress to weight bearing exercises asap
• Also dont neglect dynamic exercises

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Junior DevelopmentAge Considerations

• Chronological Age Vs Training Age always check
  for competency.
• QAS LTAD Age Considerations
• 6-10 years
• Have fun! Positive experiences
• Hand eye skills, ball skills, balance
• Low volume and low intensity
• Agility, balance, coordination learned through
  games develop skills

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Junior DevelopmentAge Considerations

• 10-14 years
• long training (6-9mth)/short comp (2-3mth)
• Skill acquisition gradually declines
• Window for speed and agility devt
• Introduce strength

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Intermediate Athletes15-17 years

• Remember chrono age Vs training age check for
  competencies and dont progress until all
  development benchmarks have been met.
• Introduce strength training concentrating on
  technique, safety and progression. Still need to
  develop athlete for next phase. Do not progress
  weight by compromising technique

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Intermediate AthletesExercise Selection

• Not Sport Specific Development Specific
• Basic Core Exercises
• Pushing
• Bench press or incline bench press and DBs
• Shoulder press bar and DBs
• Medicine ball throws (eg chest pass), but for
  technique rather than explosive

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Intermediate AthletesExercise Selection Cont

• Pulling
• Seated row or bench row (1 arm?)
• Front Lat Pulldowns, close grip Lat Pulldowns
• Chin Ups, Horizontal Pull ups
• Legs
• Squat, split squat, lunges (and walking), single
  leg squat, step ups
• Jumping exercises and plyos for technique more
  than explosive

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Intermediate AthletesExercise Selection Cont

• Balance
• Legs and pulling exercises should be equal, and
  should outweigh pushing exercises by 32 in the
  session/week
• Eg. Full Body Session
• 3 legs
• 3 pulling
• 2 pushing

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Intermediate AthletesSets and Reps the basics

• Hypertrophy
• 10-15 reps, med-slow pace, volume is key
• General Strength
• 8-10 reps, med pace, volume and weight both key
• Max Strength
• 3-6 reps, med-fast, weight is key, low vol high
  intensity
• Power
• 3-6 reps, explosive, speed is key, low vol high
  intensity

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Intermediate AthletesProgram Construction

• Early on (15-16 yrs)
• Full Body workout, 3 days per week (one day rest
  between each)
• Stick to Core exercises
• Work on general strength 3-4 sets of 8-12 reps
• Keep programs to 8 exercises absolute max
• Superset exercises that work different muscle
  groups to maximise time

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Intermediate Athletes Program Construction

• Later (16-17 years)
• Can move to cycles of max strength later in year
  if competencies allow
• May begin to use split routines instead of full
  body
• Can begin to add ancillary exercises

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Example Program
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Intermediate AthletesBenchmarks

• Where do we need to go?
• Optimum strength levels
• Upper 3RM _at_ (1.3xBWT)
• Lower 3RM _at_ (2.0xBWT)
• Law of diminishing returns
• By 17 years
• Upper 5RM _at_ BWT
• Lower 5RM _at_ 1.5xBWT (parallel squat)

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Intermediate AthletesCycling/Periodising

• Change stimulus where possible
• Sets, reps, weight, exercises
• The more advanced the athlete, the greater the
  more the stimulus has to be varied.
• Weekly changes
• Monthly changes

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Intermediate AthletesCycling/Periodising

• Progression
• Hypertrophy/General Strength 6-8 weeks min.
• Max Strength 8 weeks min.
• Power 6 weeks min.
• Each is a pre-cursor for the next
• Time spent on each depends on stage of
  development and preparation time available

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Advanced Athletes

• Optimum Strength Levels
• Less time on general, more specific
• Continually changing stimulus
• Advanced training contrast training etc
• Advanced lifting techniques and complex exercises

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ConditioningBasics

• Aerobic Training
• LSD
• Trains the peripheries rather than heart
• Fat burning potential weight control
• Needed for solid foundation for further
  development
• Usually no Oxygen Deficit

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ConditioningBasics

• Aerobic Power
• Intervals 2-4mins duration, HRlt120bpm recovery
• Improves heart strength
• Ends in Oxygen Deficit
• If not competition specific, is also needed for
  foundation

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ConditioningBasics

• Anaerobic Lactic
• 2 needs
• 1) Lactic acid production
• Max effort 45-90 seconds intervals with maximum
  recovery
• 2) Lactate tolerance
• Max effort 30-45 seconds followed by short rest
  and repeated effort
• This system only needs 6wks to fully develop
  dont overdo it! Leads to decreased speed and
  injury

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ConditioningBasics

• Anaerobic Alactic (ie no lactate!)
• Sprint training max effort 2-8 seconds, full
  recovery
• Speed endurance max effort 10-20 seconds, full
  recovery OR repeat max effort 3-6 seconds with
  30-60s recovery

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ConditioningAge-Related Considerations

• QAS LTAD program
• 6-10 years
• Agility, balance, coordination with games
• Any aerobic training non weight bearing
  (development pathology/concerns)
• Low volume training
• FUN

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ConditioningAge-Related Considerations

• 10-14 years
• Speed and agility development
• Endurance opportunities
• Start to cycle training according to development
  levels.
• Keep it fun continue to use games etc to
  develop these components
• Concentrate mainly on Aerobic and Anaerobic
  Alactic mix
• After this age we can start to adopt a more
  comprehensive approach to conditioning

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ConditioningPeriodisation

• Traditional

Intensity
Volume
Problems
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ConditioningPeriodisation

• Contemporary (?)

Benefits develop all parameters all year round,
get better year after year, no shock injuries
from sudden exposure, adaptation weeks
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ConditioningPeriodisation

• Instead of developing one parameter in each
  phase, now shift focus, but still include
  everything (except AnLA)
• Focus Progression
• Aerobic aerobic power Anaerobic Alactic
  Anaerobic Lactic
• Where does speed fit in?

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ConditioningSpeed

• Progression
• Straight line Change of direction specific
  agility (or general agility for juniors)
• Develop different aspects seprately before coming
  together
• Acceleration
• Max Velocity
• Speed Endurance

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ConditioningSpeed

• Acceleration

• body position - knee-hip-shoulder in straight
  line
• plant feet behind hips, push back
• toes up - use stretch reflex. Ankle joint acts
  as a spring
• elbows at 900, push elbows back arm
  straightens slightly
• BE AGGRESSIVE!!

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ConditioningSpeed

• Developing Acceleration
• Distances 5m 30m
• Emphasis on technique and being aggressive
• No more that 12 reps total for the session (ie.
  4x3)
• Rest 2-3min in between reps, 3-5min in between
  sets.
• Supra-Maximal training Adding resistance
• Sled/Harness Excellent for working on technique,
  maintain technique, dont decrease speed too much
• Hill Sprints not so steep that the athlete
  loses body position not so long that we lose
  dynamic component

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ConditioningSpeed

• Max Velocity
• body straight, foot contact under hips, heal
  comes up to butt on recovery, step over the
  opposite knee, eyes straight ahead
• knee comes up to almost parallel, arms at 90 in
  front, hands up to eye level, arms extend
  slightly on the back swing, keep shoulders and
  hips square, dont allow front foot to swing
  beyond knee

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ConditioningSpeed

• Developing Max Velocity
• CNS can only act effectively (100) for 2-3
  seconds
• Distances a) 20m20m b) Ins and Outs
  (20m20m20m)
• a) 20m acceleration and then hold top speed for
  20m
• b) 20m acceleration, 20m 95, 20m 100
• No more that 9 reps total for the session (ie.
  3x3)
• Key is to increase stride frequency rather than
  stride length
• Rest 2-3min in between reps, 3-5min in between
  sets