Bridging The Gap Between Traditional & Functional Strength Training Jack F. Parker Jr.

NSCA-CSCSACSM-HFS

USAT Level 1 Coach

Theories of Strength Training Athletes inherit traits and talents to perform certain

activities. Athletic ability is mostly genetic; but certain factors can be influenced through strength training and sport specific focuses. Three important factors can be altered; strength, speed and endurance. Tudor O. Bumpa Periodization Training for Sports

Strength training for endurance athletes can be utilized for 3 factors; Injury Prevention, Health Maintenance and Performance Enhancement.

High-Intensity Training

High Training Loads Through Out the Year. All Sets Performed to Volitional Fatigue. Training Sessions Can Be Achieved in 20 to 40

Minutes of Training. Not Organized With Competition/Training

Schedule.

Periodization of Strength

The Focus of Your Strength Training Should Be to Elicit a Specific Response Start Power, Sprinting, Hills, Recovery

Planning Should Match The Current Sport-Specific Training Cycle ME, SpdE, Power, LacT

Programs Typically Follow a Cycled Schedule Macro-Cycle, Meso-Cycle, Micro-Cycle

Strength Training and Motor Recruitment Development of Dominant Abilities Directly or

Indirectly Affects Other Abilities. Depends on Resemblance Between the Methods

Utilized and Sports Specifics. Development of Dominant Bio-motor Abilities

Rarely Negatively Transfers. Unfound Theories;

Strength Training Slows Athletes Strength Training Affects Endurance and

Flexibility

Program Principle

Developing Personal Training Principles Insure Strength Training Periodization Adapts Body to Racing Needs; Joint Flexibility

Increased ROM = Long Levers Newton’s Second Law

Ligament and Tendon Strength Muscle Development vs Attachment Development

Core Stability Better Balance = Better Stream Line

Develop Stabilizers Train Movements not Isolation Lifts

Focus of Functional Strength Training

Program Design (Refer to Slide 4) Macro-Cycles

Program Should Peak at ‘A’ Priority Race Reduce Volume for ‘B’ Priority Race Train Through ‘C’ Priority Races

Meso-Cycles Typical Model is 3 Weeks of Build, 1 Week Of Pre-Hab,

Stability and Core Recovery Week Encourages Super-Compensation

Micro-Cycles Each Day Should Differ; ex. Strength/Power, High Rep,

Functional

Strength/Power Day (Traditional Focus) 2 Different Sets

Single Leg - 2 or 3 Sets of High Reps (20 to 30) ROM is Important, Hands/Feet Should be in 3 to 4 different

Angles Recovery; 10 to 20 seconds

Both Legs - 4 to 5 Sets of Reps (5 to 15) ROM is Relative to Race Position Recovery; 1 to 5 minutes

Pull to Push Ration 2:1 or 3:1 Traditional Olympic Lifts Jump Rope to Recover

High Reps (Vomit Factor)

Sets ≥ 20 Reps or For Time Supersets (Agonist/Antagonist) or Compound

Sets (Agonist/Agonist) Corrective & Functional Warm Up

Small Circuits Traditional, Balance, Functional Multi-Plane Elements Timed Sessions

High Reps (cont.)

Equipment Bosu Ball Bands Medicine/Exercise Balls

Balance Progressions Dumb Bells, Bands, Body Weight Base = Any Body Part Anchored, Support = Feet/Hands Double Support, Single Support, Unstable-Double,

Unstable-Single, Unstable-Double, Unstable-Single

Functional (Tactical)

Sets are Based on Time 3 to 5 Minute Intervals

Low-Med Weight, High Reps No Rest Between Stations

Dynamic Warm Up is A Must Do Not Static Stretch, Power Will Be Reduced by

40% for Up to 45 Minutes Combinations of Activities are Key; Body

Weight, Equipment, Balance, Bands, Rotary Focus on Race Specific Limiters