DSOR Phys Prep Workshop Pres

8/3/2019 DSOR Phys Prep Workshop Pres

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Physical Preparation for Junior

Development Rugby

Durham Schools of Rugby

28th October 2011

Nick Ward Sports Fitness

Mkin, BA(Hons), ASCC, CSCS,NASM CPT.

The Speed and Strength AcademyTotal Team Programme

The Coach Academy


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Professional Profile

High Performance/Development TASS

Disabled Ski Team

Durham University Aquatics

and rowing Professional Football

Rugby League

Regional Rugby union

Regional Netball

County Cricket

GB Water Polo

Canadian athletics

North East Athletics Network

University Sport

Durham University

Team Northumbria coach

University of Calgary coach

Community

Education Action Zones

Talented and gifted

Active sports


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What I would like to happen?


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To get you to train...

RegularlySimply

Perfectly Progressive


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What is training?


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Integrated approach

PhysicalPreparation

EnergySystem

Neuralsystem

KineticChain


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What is training?


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Game plan


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Game Plan

Target

Faster , fitter or stronger

Tactics

When, what and how

Techniques

Skills, motivation.


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Each athlete is a case study of one.

Each athlete brings somethingunique to the table

Where are you now?

What is the immediate journey?

What is the destination? short,medium, long-term


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Faster, fitter or stronger..

Goal 1: 100%50%

Goal 2:

Goal 3:


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The Movement Principles


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The Basic Science

F=ma

F=ma F=ma


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The Biomechanics and physiology

Forceproduction

ForceAbsorption

Mobility / Stability

Performance


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FeedbackNGB / Institute/Athlete / S&C

SituationalAssessment

Coaching &Communication

Review &Feedback

Phase Planning & Program

Data Collection& Storage

Integration &Recommendations

Key Programme Activities

Delivery model

Communication strategy

Analysis &

Interpretation


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Next steps...

Regular, simple, perfectly progressive

Game plan

Movement F=ma


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Train well, eat well, rest well


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What Does Strength Mean to You?


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Strength and power important for many sports

Large amount of expertise required


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Performance

Injury prevention

Information dissemination

Technical expertise

Biomechanical expertise

Physiological expertise


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Strength Training

Strength training encompasses several different

methods

1. Weightlifting (Olympic Lifting)

2. Powerlifting

3. Bodybuilding

4. Strong Man Competition

5. Strength training for sport6. Strength training for fitness


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Powerlifting

Three competitive lifts

Bench, squat, deadlift

Training designed to improvemaximum strength


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Weightlifting

2 competitive lifts-

snatch, clean and jerk

Athletes compete in

weight classes

Training designed to

improve strength and

power

Very athletic movement


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Bodybuilding

Competition based on

muscularity, definition

and symmetry Training designed for

muscle hypertrophy

High volume training


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Overview of Strength Qualities


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Hypertrophy

Force generating

capability of muscle

directly related tophysiological cross

sectional area (PCSA)

(Roy & Edgerton, 1992)


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Importance of Hypertrophy

Force generatingcapability ofmuscle directlyrelated to PCSA

BUT!

Neural factors

extremelyimportant indynamic athleticperformance


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Maximum Strength

Maximal Strength

Maximum force

developed by amuscle/muscle group in asingle maximal voluntarycontraction

Force developedirrespective of time


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Maximum Strength contd

Absolute Strength Maximum force generated irrespective of body

weight (e.g. heavy weight class competitors)

Relative Strength Maximum force generated per unit of body

mass (e.g. weightlifting, wrestling, boxing,

martial arts)

(Poliquin, 1991)


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Speed Strength

Ability to produce a

large amount of force in

a short period time


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Speed Strength

Starting Strength: Speed withwhich neuromuscular systemdevelops force starting fromzero (e.g. jab in boxing)

Explosive Strength:Ability tocontinue to develop the alreadyinitiated force (e.g. shot put)

Reactive Strength: Independentmotor quality; ability to changefrom eccentric to concentriccontraction (e.g. jumping)

(Schmidtbleicher, 1985)

Time

Force

Start. Strength(IRFD)

Expl. Strength(MRFD)

Max. Strength


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Practical Importance of Speed Strength

Force

Time (ms)Stride

Curve 1Curve 2Curve 3

(N) Superior power

Superiorstrength


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Training for Sport

We use modalities

from several types of

strength training Goal is to improve

athleticism and

physiological

performance


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Considerations

Type of sport

Participants age, gender and training age

Type of muscle contraction, load and volume

Number of body segments involved in

movement


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Peak growth velocity can indicate a key period

for careful consideration of the child

straining demand.


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More specifically, we have a definitive focus for

physical and motor control development


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Training Objectives General

Conditioning

1.Development of global (general) strength ofthe whole body.(i.e., concentric and eccentricstrength).

2.Increase size of body's lean tissue (increase

cross section of muscle fibers). 3.Improve functional systems (cardiovascular,

respiratory, endocrine systems). 4.Improve mobility of joints and elasticity of

muscles, ligaments, and tendons.


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Training Objectives Special

Conditioning 1.Improvement of intramuscular coordination.

2.Development of better explosive and speed strength ofall muscle groups (ability to maximize firing efforts)

3.Improve relative strength and strength ratio of all major

muscle groups (plantar flexor, knee flexor/extensor, hipand trunk flexor/extensor)

4.Achieve a target ratio for eccentric-concentric strength.

5.Improve ability of neuromotor centers to excite andrelax muscle groups and reverse their efforts (ability to

conduct stimuli frequently toselected muscles andrestrain muscles from tension).


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Training Objectives Specific

Conditioning 1.Improvement of intermuscular coordination.

2.Development of muscle's ability to recognizeefforts and to better utilize strength through specific

actions within the target range of motions.

3.Development of ability to perform efficiently in veryhigh quality coordination under stress conditions(competitions, resistance and assistance

conditions).


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Training Principles


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Variation

Must continually vary the stimulus to avoidstagnation

Sources of variation: repetitions, sets,exercise selection, tempo, rest interval

Athletes adapt most quickly to repetitionscheme

Workouts should be varied every 3-8workouts


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Example of Variation

Week 1-3:1A) FLAT DBELL PRESS 3 x 8-10RM 3E 0P 2C 45 REST

1B) NEUTRAL GRIP CHIN 3 x 8-10RM 3E 0P 2C 45 REST

Week 4-6:1) INC. BENCH PRESS 5x 4-6RM 4E 0P 1C 180 REST

2) BENT OVER ROW 5X4-6RM 4E 0P 1C 180 REST


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Specificity


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Specificity

Specificity of movement- exercises shouldreflect movement executed in sport

Specificity of movement speed- exercisesshould reflect speed of contraction in sport


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Example of Specificity

vs.


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Overload

Objective of training is a gradual

increase in physical abilities over time

Workload must be increased

Loading by volume- Accumulation i.e. >8RM

Loading by intensity- Intensification i.e. 3 min Max strength

5-7RM 3-6 2-4 min Max str./hyp.

8-12RM 2-4 1-3 min Hypertrophy

> 12RM 1-3 1-3 min Strength End.


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Intra-Session Principles

Limit workout to a maximum of 1 hour-

begins after first hard set

Perform most complex and difficult

exercises first

Intensification- 2-4exercises/session

Accumulation- 6-12 exercises/session

Quality always over quantity


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Inter-Session Principles

Variety- exercise choice, repetitions, sets,

tempo, rest interval

Alternate between accumulation and

intensification

Undertake proper recovery/regeneration

practices between sessions

Plan for periods of rest

Documents

DSOR Phys Prep Workshop Pres