Out-Train Your Sport · Program Design Intensity; The hidden ingredient to exercise success Benefits of Increased Intensity 1. Body Composition Improvement 2. Increased Cardiovascular

OutOut--Train Your SportTrain Your Sport

www.fisiokinesiterapia.biz

IntroductionIntroduction

Motivation for this Topic.. A Rough Start!Motivation for this Topic.. A Rough Start!Importance of this topicImportance of this topic

Coach.. ICoach.. I’’ve been working out!ve been working out!

I have too Coach..I have too Coach..

Same ProgramSame Program……..

Same Program.. Different ResultSame Program.. Different ResultGenetic Ceiling.. Know what type of player Genetic Ceiling.. Know what type of player you are.you are.


STRENGTH OBSESSIONSTRENGTH OBSESSION……What good is it if What good is it if you canyou can’’t use it?t use it?Evolution of the Modern Day Baseball Evolution of the Modern Day Baseball Player/ Physique ChangePlayer/ Physique Change

Mantle vs. Babe Ruth vs. AMantle vs. Babe Ruth vs. A--RODROD

BABE RUTHBABE RUTH

ARODAROD


Demands of the Game/ Expectations of Demands of the Game/ Expectations of the Fanthe Fan

Fascination with the LookFascination with the Look

Training RevolutionTraining Revolution EvolutionEvolution

Functional TrainingFunctional Training-- Strength Strength TriadTriad

What is it? TRAIN What is it? TRAIN WITH A PURPOSEWITH A PURPOSE

P

STRENGTH

STABILITY

Functional TrainingFunctional Training

3D Training3D Training-- All Planes to All Planes to make Gainsmake GainsXX-- Patterns of Training Patterns of Training Ex. SL RDLEx. SL RDLTraining the ability to Training the ability to Produce, Reduce, and Produce, Reduce, and Stabilize ForceStabilize Force--Acceleration and Acceleration and Deceleration of the BodyDeceleration of the BodyInability to Decelerate = Inability to Decelerate = InjuryInjury

Role of the Strength CoachRole of the Strength Coach

Decrease InjuriesDecrease InjuriesIncrease AthleticismIncrease AthleticismYou You MUSTMUST Evaluate your Athletes Evaluate your Athletes Before Before giving them a Program (Search for Left giving them a Program (Search for Left Side/ Right Side Balance)Side/ Right Side Balance)Certain Certain RestrictionsRestrictions might Impede an might Impede an

athletes ability to athletes ability to executeexecuteBetter Athletes are Easier to Coach!Better Athletes are Easier to Coach!

Functional Movement ScreenFunctional Movement Screen


Importance of Training/ Goals of TrainingImportance of Training/ Goals of Training( Injury Prevention/ Bilateral Symmetry( Injury Prevention/ Bilateral Symmetry-- Body in Balance/ Movement Body in Balance/ Movement

Enhancement/ Power Generation)Enhancement/ Power Generation)

Integration of Injury Prevention into Integration of Injury Prevention into ProgrammingProgramming

Influence of Physical Therapists on Modern Influence of Physical Therapists on Modern Day Strength and Conditioning ProgrammingDay Strength and Conditioning Programming

Ex. Ex. ““ Functional Training/ Core TrainingFunctional Training/ Core Training””


Differences between Strength Coach Differences between Strength Coach Philosophies Philosophies ““BFS vs. Core vs. OlympicBFS vs. Core vs. Olympic””

Strength Coach Philosophy vs. Baseball Coach Strength Coach Philosophy vs. Baseball Coach PhilosophyPhilosophy

MOST STRENGTH PROGRAMS ARE MOST STRENGTH PROGRAMS ARE DERIVED FROM FOOTBALLDERIVED FROM FOOTBALL


Strength Coach Philosophy vs. Baseball Coach Strength Coach Philosophy vs. Baseball Coach PhilosophyPhilosophy

Educate your Strength Coach on the demands Educate your Strength Coach on the demands of the Gameof the Game

Athlete Compliance/ Modern Athlete Compliance/ Modern Day AthleteDay Athlete

Mental Makeup of the Modern Day AthleteMental Makeup of the Modern Day Athlete

Vs. The GRINDERVs. The GRINDER

The Mentality HAS CHANGEDThe Mentality HAS CHANGED

What can I take? Vs. What can I do?What can I take? Vs. What can I do?

Lesson Freaks/ Cage Junkies.. Lesson Freaks/ Cage Junkies.. Skills 1st..Athleticism 2nd ( Rocky vs. Russian)Skills 1st..Athleticism 2nd ( Rocky vs. Russian)

DonDon’’t fight them..Integration of what they like t fight them..Integration of what they like and what they need; sprinting +ball throwsand what they need; sprinting +ball throws

THEY DONTHEY DON’’T LIKE HARD WORK!T LIKE HARD WORK!

Presenting Presenting Coach David CopperfieldCoach David Copperfield

TRICK THEM!TRICK THEM!

POSTURE 1POSTURE 1stst

Always teach athletes Always teach athletes how to maintain how to maintain posture, both static posture, both static and dynamicand dynamicEx. Athletic Position, Ex. Athletic Position, Athletic Position with Athletic Position with Shuffle and FieldShuffle and FieldJump Postures (Rick Jump Postures (Rick Peterson)Peterson)

Start OUTStart OUT--TRAINING with the TRAINING with the WarmWarm--UpUp

Static + Dynamic Static + Dynamic (It(It’’s a MIX of Both)s a MIX of Both)Static FlexStatic Flex

1.1. Use for Injury Use for Injury Prevention/ Prevention/ RecoveryRecovery

2.2. Hip Flexors/ Groin/ Hip Flexors/ Groin/ Hamstrings/ Hamstrings/ LatsLats

Dynamic WarmDynamic Warm--UpsUps

Dynamic Warm UpsDynamic Warm Ups1.1. Increase Core TempIncrease Core Temp2.2. Increase Muscle PliabilityIncrease Muscle Pliability3.3. Increase Neural AwarenessIncrease Neural Awareness4.4. Allow for Stronger Muscular ContractionsAllow for Stronger Muscular Contractions5.5. Reinforce Positive Movement PatternsReinforce Positive Movement Patterns6.6. Create MoreCreate More--Permanent Flex GainsPermanent Flex Gains

Dynamic WarmDynamic Warm--UpUp

Program DesignProgram Design

PeriodizationPeriodization yields resultsyields resultsCHANGE IT UP!CHANGE IT UP!

Old Principle.. Great Success.. Old Principle.. Great Success.. PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD-- only after form only after form is established!is established!


Floating Floating PeriodizationPeriodization in Baseball.. Lots in Baseball.. Lots of External Variablesof External Variables

1.1. TRAVELTRAVEL2.2. SchedulingScheduling3.3. High Pitch Counts/ InningsHigh Pitch Counts/ Innings4.4. FatigueFatigue


Have a Plan and Stick to it! Have a Plan and Stick to it! Cumulative Effective of ExerciseCumulative Effective of Exercise(You can do anything and get a result if you stay (You can do anything and get a result if you stay

consistent)consistent)

ARODAROD-- PrePre--gamegame


Intensity; The hidden ingredient to Intensity; The hidden ingredient to exercise success exercise success Benefits of Increased IntensityBenefits of Increased Intensity

1.1. Body Composition ImprovementBody Composition Improvement2.2. Increased Cardiovascular Efficiency/ Increased Cardiovascular Efficiency/

RecoveryRecovery3.3. Body Weight RegulationBody Weight Regulation4.4. Greater EPOCGreater EPOC-- Post Exercise MetabolismPost Exercise Metabolism


Strategies for OffStrategies for Off--Season/ InSeason/ In--Season:Season:

1.1. Strength CircuitsStrength Circuits2.2. Power CircuitsPower Circuits3.3. Strength+Power CircuitsStrength+Power Circuits4.4. Metabolic Circuits Metabolic Circuits

Rotational SportRotational Sport……

Is there Rotation in Your Program? Is there Rotation in Your Program? Do you have the Mobility to Create Do you have the Mobility to Create Rotation? Ex. Split Rotation, Rotation? Ex. Split Rotation, QuadrapedQuadrapedRotations Rotations

If not, there goes your If not, there goes your ObliquesObliques and and HammyHammy’’ss!!

Rotational ExerciseRotational Exercise

Strength DebateStrength DebateBilateral Back Squats = Bilateral Back Squats = Back PainBack PainOlympic Lifts = Perfect Olympic Lifts = Perfect Form or BustForm or BustBench Presses = Lets Bench Presses = Lets Stabilize the CoreStabilize the Core

Program DesignProgram Design -- StrengthStrength

Strength CircuitsStrength CircuitsLow Rep Ranges (6Low Rep Ranges (6--8) + Rest8) + RestEx. Strength/Core Exercise/ FlexEx. Strength/Core Exercise/ Flex

Program DesignProgram Design-- PowerPower

POWER = FAST POWER = FAST STRENGTHSTRENGTHBASEBALL= POWERBASEBALL= POWERForm!!! Lower body Form!!! Lower body drive creates upper drive creates upper body rotation!body rotation!

Program DesignProgram Design-- PowerPower

Power CircuitsPower CircuitsLower Weights, Higher Speed, ExplosiveLower Weights, Higher Speed, ExplosivePower Exercise/ Core/ FlexPower Exercise/ Core/ Flex

Program DesignProgram Design--Strength/Power ComplexesStrength/Power Complexes

Strength+Power Strength+Power Complex Circuits Complex Circuits Strength = Higher Strength = Higher WeightWeightPower = UnPower = Un--resistedresisted

Program DesignProgram Design-- Metabolic Metabolic CircuitsCircuits

Foot Quickness, Foot Quickness, Agilities, Agilities, PlyometricsPlyometrics, , Bike SprintsBike Sprints1515--20 seconds bouts : 20 seconds bouts : 10 Seconds Rest10 Seconds RestEx. Jump Rope Ex. Jump Rope

Rapid Response Rapid Response Base RotationsBase Rotations Bike Bike SprintsSprints

Program DesignProgram Design-- Bang for the Bang for the BuckBuck

Triples (Strength/Power/Flex) Triples (Strength/Power/Flex) Quads (Strength, Power, Flex, Metabolic)Quads (Strength, Power, Flex, Metabolic)Great InGreat In--SeasonSeason

Program DesignProgram Design-- IntensityIntensityOutOut--Train Your Train Your Sport using High Sport using High Intensity Training Intensity Training without the HITwithout the HIT--Use the clock.. Use the clock.. time doesntime doesn’’t liet lieLook at animals!!Look at animals!!

Conditioning MethodsConditioning Methods--Progressive AggressivenessProgressive Aggressiveness

Early OffEarly Off--SeasonSeason-- Standard CardioStandard CardioMidMid--OffOff--SeasonSeason-- Standard Cardio Intervals+ Standard Cardio Intervals+ Outdoor Jogging/BikingOutdoor Jogging/BikingLate OffLate Off--SeasonSeason-- Outdoor Intervals/ Striders/ Outdoor Intervals/ Striders/ Agility WorkAgility WorkPrePre--SeasonSeason-- High Intensity Intervals/ SprintingHigh Intensity Intervals/ SprintingInIn--SeasonSeason-- Position PlayersPosition Players--Sprinting with Full Sprinting with Full RecoveryRecovery

Conditioning MethodsConditioning Methods--Progressive AggressivenessProgressive Aggressiveness

PitchersPitchers--Day 1: Low Intensity Distance RideDay 1: Low Intensity Distance RideDay 2: Interval RunDay 2: Interval RunDay 3: Low Intensity RunDay 3: Low Intensity Run-- Striders/ AgilitiesStriders/ AgilitiesDay 4: Sprints (10Day 4: Sprints (10--30 yards)30 yards)Day 5: WINDay 5: WIN

ConclusionConclusion

Gain a Reputation for your ProgramGain a Reputation for your ProgramTime ManagementTime Management-- Plan Your Workout Plan Your Workout ScheduleScheduleHow do you motivate an athlete? How do you motivate an athlete? Challenge them!Challenge them!DonDon’’t join the statistics of Obesity.. Work t join the statistics of Obesity.. Work those Boys.those Boys.

Documents

Out-Train Your Sport · Program Design Intensity; The hidden ingredient to exercise success Benefits of Increased Intensity 1. Body Composition Improvement 2. Increased Cardiovascular