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In Season Conditioning Programs for the New Age Baseball Player

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National Academy of Sports Medicine- NASM. USA Olympic Weightlifting Club Coach ... Pre-Season- Transfer from Strength/Power to Sports Skill and Max Power ... – PowerPoint PPT presentation

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Title: In Season Conditioning Programs for the New Age Baseball Player


1
In- Season Conditioning Programs for the New Age
Baseball Player
  • January 28th 2005
  • Dulles Marriott

2
Dana Cavalea,CSCS
  • New York Yankees Assistant Strength and
    Conditioning Coach
  • B.S. Exercise Science- University of South
    Florida
  • National Strength and Conditioning Association
    NSCA-CSCS
  • National Academy of Sports Medicine- NASM
  • USA Olympic Weightlifting Club Coach

3
How many Coaches implement an Off-Season
Conditioning Program??
  • How about an IN-SEASON Conditioning Program?

4
Shortage of Athletes
  • Reasons
  • TV
  • Playstation/ XBOX
  • Parents

5
Strength/Conditioning Goals of a Baseball Player
  • Become More..
  • Explosive
  • Powerful
  • Less Susceptible to Injury
  • Develop the Anaerobic Energy System and Develop
    Anaerobic Endurance

6
Traditional Programs vs. New Dynamic/ Functional
Programs
  • TRADITIONAL
  • Group Stretch- Static
  • Strength Training- Body Part Isolation
  • Distance Running/ Aerobic Development
  • Reinforcement of Negative Motor Patterns
  • DYNAMIC/ Functional
  • Dynamic Flexibility through movement
  • Strength- Training Movements, Core, Scap
  • Anaerobic Development
  • (agility, speed drills, rapid response,
    acceleration?max V)
  • Teach Proper Muscle Activation and Firing Sequence

7
What Do Traditional Programs Lack?
  • The ability to train the body as a kinetic chain
    as opposed to individual segments
  • The ability to train the stabilizers of the
    core, scapula/ rotator cuff, hips, and other
    major joints
  • Programs are developed with bodybuilder
    philosophies in mind

8
What Makes Dynamic Programs so Successful
  • Programs are developed with Athletic Movements in
    mind
  • The training methods implemented give the bodys
    connective tissue (tendons, ligaments) more time
    to adapt
  • Flexibility is enhancement by actively stretching
    and performing contractions to create muscle
    memory and increase strength
  • Training is meant to simulate athletic activity
    having a direct carry over to sport

9
So why are so many Coaches still implementing
Old School Traditional Programs?
  • Lack of education about new techniques
  • Lack of time to implement/ research new
    techniques
  • NOT INTERESTED
  • Resistant to Change When I played.
  • Too much EGO

10
How do we convince these coaches?
  • Use scientific research that illustrates what
    dynamic programs could for their program
  • Show evidence of a Dynamic/ Functional Programs
    success in terms of performance enhancement and
    decreased injuries
  • Allow them to try it
  • Show them how other Big Time Programs are
    implementing these types of programs

11
Strength Triad
POWER STRENGTH STABILITY
12
The important abilities of the Athletes Body
  • An athlete must be able to efficiently and
    effectively be able to
  • 1. ABSORB FORCE
  • 2. STABILIZE FORCE
  • 3. PRODUCE FORCE

13
Muscle Fiber Types
  • Slow-Twitch Type I Muscle Fibers
  • Fatigue Resistant
  • Greater Mitochondria Size
  • Postural Muscles
  • More Aerobic in nature
  • Red in Color due to increased blood volume

14
Muscle Fiber Types
  • Fast Twitch Type IIb Muscle Fibers
  • Fatigue Rapidly
  • Very Few Mitochondria
  • More Anaerobic in nature
  • White in color due to low blood volume
  • Fast Twitch Type IIa Muscle Fibers
  • Have some fatigue resistant qualities
  • Can become more anaerobic in nature or aerobic
    depending on training

15
If you train slow, you will be slow
  • Focus on your weaknesses, your strengths will
    always be your strengths

16
How do we train each type of fiber?
  • Slow Twitch
  • -Aerobic/ prolonged exercise lasting more than 2
    minutes in nature
  • - Repetitions greater than 15
  • Fast Twitch
  • -Anaerobic/ explosive exercises lasting 30
    seconds or less
  • -Repetitions 5 or less

17
Train how you play
  • -Make your goals and stick to them!

18
How to address training goals of the Triad
  • Goal Reps of
    1RM
  • Stabilization 12-15
  • Strength lt 6 gt 80 of
    1RM
  • Power 1-5 75-80 of
    1RM
  • Hypertrophy 6-12 67-85 of 1RM
  • Hypertrophy will increase cross sectional area
    of a muscle fiber causing a stronger contraction

19
Power is a Function of Strength
  • Explosive Movements done in the shortest amount
    of time
  • Low Rep Ranges
  • Should be performed after baseline strength and
    stability has been reached
  • Ex Squats, Clean Pulls , Squat Jumps, Thrust
    Jumps, Jumps w/ weighted vest, Plyos

20
1 Goal of Training
  • -To take the stability/strength/power gains from
    a periodized program and allow them to carry over
    to sport
  • Many traditional programs provide the athletes
    with incredible strength gains but athletes are
    unable to transfer strength to their given sport
  • REASON Most traditional programs are uni-planar
    with low velocities

21
Goals of the Off-Season
  • Increase Overall Strength
  • Increase Power Output
  • Increase Anaerobic Threshold/ Endurance

22
Goals for In-Season
  • Prevent Strength Loss
  • Prevent Power Loss
  • Prevent Excessive Weight/ Fluid Loss
  • Continue Increasing Strength
  • Continue to Increase Power Output
  • Prevent Injury
  • Move emphasis of training from high volume
    Strength/Power to more Sport Skill Specific type
    training and Max Power

23
So are we really on a just a Maintenance Program
during the Season?
24
What if we lose Strength and Power during the
season?
  • If Power Output and Strength begin to decrease,
    in essence we are moving into a state of
    DETRAINING and therefore losing our gains from
    the off-season making the athlete more
    susceptible to injury and decreased performance.

25
So are we really on a just a Maintenance Program
during the Season?
26
How does an athlete perceive the term
Maintenance Program?
  • Unimportant
  • Low Intensity
  • Athletes feel they dont have to work hard
  • Creates a negative mind set towards conditioning
    and performance enhancement

27
How can Coaches get more out of their athletes in
terms of Conditioning
  • Dont just tell athletes to do something..
    Explain to them how A could help get them to B.
  • Ex. If you practice speed mechanics, you will
    steal more bases and be a higher draft pick
  • Always have a WHY for everything you do and dont
    be afraid to tell your athletes..they deserve to
    be informed.
  • Be innovative with your techniques and dont just
    follow what other coaches in the league are
    doing!

28
PROGRAM DESIGN
29
What is Periodization?
  • Periodization is a training plan that is broken
    down into mini-cycles lasting from a few days to
    a few months that will allow the athlete to make
    long term training improvements by making the
    training approach very progressive.

30
Progression and Overload
  • Constantly challenging the body with a new
    stimulus
  • -Increase Weight
  • -Increase Reps
  • -Decrease Rest
  • -Variety
  • -Transfer from Strength? Power Phase
  • -SAID Principle

31
Seasons of Periodization
  • Off-Season- Stability?Strength?Power
  • Pre-Season- Transfer from Strength/Power to
    Sports Skill and Max Power
  • In-Season-Sports Skills and Low Level Power
  • Active Rest-Transfer from Sports Skills/ Low
    Level Power to moderate activity outside of your
    given sports and weight room ex.
    Biking,basketball
  • Training goals are different for each season
  • Increased skill volume Decreased Training Volume

32
Components of an In-Season Program
  • Dynamic Warm-Up
  • Movement Training/ Anaerobic Conditioning
  • Core/ Prehabilitation/ Stabilization
  • Strength
  • Regeneration

33
What is a Dynamic Warm-Up?
  • A Dynamic Warm-Up is a pre-practice, pre-game,
    pre-workout warm-up that allows the nervous
    system to be innervated through a series of
    complex movements allowing proper neural firing/
    recruitment and muscle activation
  • Address any muscular imbalances that may lead to
    injury

34
Innervate to Activate!!
  • START FROM THE GROUND UP

35
Traditional Warm-Up vs. Dynamic Warm- Up
  • Traditional
  • - Suppresses the Nervous System preparing the
    body for rest
  • - Long static holds lasting from 15-30 seconds in
    duration
  • - Increases Range of Motion but could sacrifice
    joint integrity due to overstretch of connective
    tissue
  • Dynamic
  • - Innervates the Nervous System preparing the
    body for the intense activity to come
  • - No static holds
  • - Stretch using movements that mock game speed
  • Allows muscles to remember elongated position due
    to an active contraction

36
Movement Training/ Anaerobic Conditioning
  • Coaches should shy away from Running Distance
    with their baseball players.
  • Baseball is a sport requiring quick burst of
    energy and short distance runs, not slow long
    distance runs
  • By running long distance you are training the
    body to be slow and working on the wrong kind of
    ENDURANCE.
  • Teach Players how to execute drills properly
  • Ex. Sprinting/ Base running/ Speed Drills

37
Core/ Prehabilitation/ Stabilization
  • The Core is the link/bridge between the upper
    and lower body. The Core allows all of the forces
    generated by the lower body to transfer from the
    ground to the upper appendages.
  • A weak core is indicative of an athletic
    deficit. A weak core will prevent an athlete from
    reaching their maximum strength/power potential
    causing them to suffer in terms of speed and
    overall athletic performance.

38
Core/ Prehabilitation/ Stabilization
  • Prehabilitation would consist of exercises that
    would help to prevent an injury
  • Stabilization training would consist of holding
    the body in fixed static positions that will
    challenge the connective tissue and joint
    stabilizing musculature for a time frame of 10
    second or greater
  • Ex. Band Work, Bodyblade, Throwers 10 Program,
    Core Bridges

39
Build BattleshipsNot Canoes
40
In- Season Strength
  • Low Volume- High Intensity Training
  • Focus should be on Max Power
  • Decrease Reps and Increase Weight
  • In-Season Strength Workouts Should be quick but
    challenging and progressive
  • Exercise Selection should always be Multi-Joint
    Movements in all Planes of Motion

41
Power is a Function of Strength
  • Explosive Movements done in the shortest amount
    of time
  • Low Rep Ranges
  • Should be performed after baseline strength and
    stability has been reached
  • Ex Squats, Clean Pulls,Plyometrics, Squat
    Jumps, Thrust Jumps, Jumps w/ weighted vest

42
Strength Progressions to Follow
  • Stable Surface? Unstable Surface
  • 2 Feet? 2 Feet Unstable? Staggered Stance?
    Staggered Unstable? Single Leg?
    Single Leg Unstable
  • Tools for an Unstable Surface Eyes Closed, Sand,
    Airex Pad, Dynadisc, Physioball, Bosu Ball, Foam
    Roller

43
Regeneration Training
  • This segment of the training program will allow
    the body to start regenerating its tissues and
    prepare them for the workouts to come. This phase
    helps to realign tissues that may cause faulty
    motor patterns
  • Ex. AIS Rope Stretching, Foam Roller Myofascial
    Release, PNF Passive Partner Stretch, Massage,
    Static Stretching, Protein Ingestion

44
Dynamic Warm-Up and Regeneration
  • Each Training Session should begin with a Dynamic
    Warm-Up and conclude with a Regeneration Segment.
  • These segments working together will help to
    enhance flexibility and aid in a faster recovery.

45
ITS A LONG HAUL!
  • Break the season into Thirds
  • - Early
  • - Middle
  • - Late
  • Dont fly out of the gate and die out in
    September
  • Successful programs will have Ball Players peak
    during the Late Phase of the Season

46
ITS A LONG HAUL!
  • Rep Ranges for Each Phase
  • -Early 6-8
  • -Middle 5-6
  • -Late 3-5

47
Sample In-Season Program- Early 3 Day Split
  • Monday Wednesday Friday
  • Dynamic W.U. Dynamic W.U. Dynamic
    W.U.
  • Rapid Response Rapid Response Rapid
    Response
  • 10- 15yd Sprints ½ Pole Sprints 101
    Pushups
  • Clean Pulls Squats
    Lateral Lunge
  • Single Leg Squat Squat Jumps
    Manual Clam
  • Box Jumps Core Bridges
    Ball Hypers
  • Body Blade Band Work
    Cuff Weights Rope Stretch The
    Stick Foam Roll

48
Sample In-Season Program- Mid 3 Day Split
  • Monday Wednesday Friday
  • Dynamic W.U. Dynamic W.U.
    Dynamic W.U.
  • RR RR
    RR/ TUCK JUMPS
  • 10- 15yd Sprints Agility Box Drill/
    101 Pushups
  • 101 Pushups Take Offs
    Lateral Bound
  • Clean Pulls Body Squats
    Lateral Lunge
  • Single Leg Squat Partner Stretch
    Manual Clam
  • Box Jumps Balance
    Ball Hypers
  • Body Blade Rope Stretch
    Cuff Weights Rope Stretch The
    Stick Foam Roll
  • REGENERATION DAY

49
Sample In-Season Program- Late (Late July- Oct.)
2 Day Split
  • Monday Friday
  • Dynamic WU/ RR Dynamic
    WU/ RR
  • Tuck Jumps/ Squat Jumps Pushup
    Hold
  • Work Crossover?Steal Speed
    Ladder Box Jumps w/ Vest
    S.L. Jumps
  • Weighted Lunges Split
    Squat/Step Ups
  • Med Ball Rotational Pass 201
    Rot. Pushup
  • Med Ball Seated Rotations
    Pull-Ups
  • Core Bridges
    Med. Ball Slams
  • Supermans
    Cuff Work
  • Body Blade/ THE STICK AIS Rope
    Stretch
  • ADD OPTIONAL REGENERATION DAY

50
Resources
  • WWW.MAJORLEAGUESTRENGTH.COM
  • Team Conditioning, Consulting, Individual
    Training, Coaches Clinics, Camps, and More!
  • The 1 Resource for Baseball Conditioning
  • WWW.NSCA-LIFT.ORG
  • WWW.SPORT-SPECIFIC.COM
  • WWW.POWER-SYSTEMS.COM
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