2016 NSCA Hawaii State Clinic Lecture
-
Upload
don-pump -
Category
Presentations & Public Speaking
-
view
103 -
download
0
Transcript of 2016 NSCA Hawaii State Clinic Lecture
![Page 1: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/1.jpg)
ENDURANCE CONSIDERATIONS: TRAINING GENERAL POPULATION
CLIENTS WITH ENDURANCE FOCUSED PROGRAMMING By Don Pump CSCS,*D, NSCA-CPT,
RSCC
![Page 2: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/2.jpg)
ENDURANCE CONSIDERATIONS: TRAINING GENERAL POPULATION CLIENTS
WITH ENDURANCE FOCUSED PROGRAMMINGBy Don Pump CSCS,*D, NSCA-CPT, RSCC
![Page 3: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/3.jpg)
ABOUT THE NSCA The National Strength and Conditioning Association (NSCA) is an educational nonprofit association committed to supporting and disseminating research-based knowledge and its practical
application to improve athletic performance and fitness.
The NSCA offers four credentials of distinction: Certified Strength and Conditioning Specialist® (CSCS®)
NSCA-Certified Personal Trainer® (NSCA-CPT®) Certified Special Population Specialist™ (CSPS™)
Tactical Strength and Conditioning Facilitator™ (TSAC-F™)
Any webinar questions can be directed to [email protected].
![Page 4: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/4.jpg)
COMMON THOUGHTS• Strength training will decrease my aerobic capacity.
FALSE
• Strength training dictates my power output. TRUE
• “The additional pounds added from strength training will be detrimental to my performance” TRUE
• Movement economy has no bearing on my ability to run. FALSE
• ”Any of my free time should be spent swimming, biking, or running” FALSE
![Page 5: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/5.jpg)
LEARNING OBJECTIVESParticipants will be able to:• Define functional training for endurance
sports• Establish a needs analysis for the
recreational endurance athlete/client • Critically analyze movement economy
when considering the novice and advanced endurance athlete
• Implement strategy into program design in order to support the needs analysis
![Page 6: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/6.jpg)
LETS GET ON THE SAME PAGE
“FUNCTION” is defined as “performing a duty for which a person/thing is intended; a normal or characteristic action of anything; a duty, utility, or purpose." “FUNCTIONAL TRAINING” is defined as "a comprehensive approach to training or rehabilitation that addresses all performance components necessary to achieve success in any target activity.” JC Santana
![Page 7: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/7.jpg)
NEEDS ANALYSIS 1. Generally speaking running, biking,
and swimming all have individual needs, however when considering them as a whole, for the most part all require a strong core. Specifically Counter Flexion, Counter Extension, and Counter Rotation.
2. Movement patterns are predominantly unilateral with significant rotational control.
3. Balance and joint stability are essential in maintaining force over a long period of time.
![Page 8: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/8.jpg)
4. High aerobic capabilities (high V02Max, high lactate threshold or ventilatory, and good running economy)
5. High stride rate (SR) multiplied by stride length (SL) will equal running speed. Maintain it for a long period of time.
NEEDS ANALYSIS
![Page 9: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/9.jpg)
THINK ABOUT THIS
"YOU HAVE TO KNOW WHAT IS INSIDE THE BOX BEFORE YOU CAN THINK
OUTSIDE OF IT." Robert “Dos” Remedios
"THIS ISN’T ROCKET SCIENCE BUT IT IS A SCIENCE."
Robert “Dos” Remedios
![Page 10: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/10.jpg)
PREFORMANCE PRINCIPLES • The typical distance runner has a
relatively stable stride rate. However stride length increases with speed. (Luhtanen 1978).
• Why does this matter? It supports the fact that neuromuscular adaptations resulting from explosive strength training could benefit endurance athletes.
![Page 11: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/11.jpg)
PREFORMANCE PRINCIPLES • MOVEMENT ECONOMY - Efficient
movement where you expend no more energy than is necessary.
• AEROBIC CAPACITY (VO2max) - Maximal amount of oxygen your body can use during exercise.
• LACTATE THRESHOLD - The point at which you change from aerobic metabolism to anaerobic metabolism and can no longer metabolize lactate at a rate higher than you produce it.
![Page 12: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/12.jpg)
AGE PREDICTED HEART RATE
220-Age= Max Hart Rate (Hrmax)
![Page 13: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/13.jpg)
KARVONEN FORMULA220 - age - RHR x training % + RHR
Client 1:Presumably poor fitness, age 25 with a RHR of 90.
220 – 25 – 90 = 105 (.60 - .80) + 90 Training Zones = 153-174
Client 2: Presumably High level of fitness, age 45 with a RHR of 45.
220 – 45 – 45 = 130 (.60-.80) + 45Training Zones = 123-149
![Page 14: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/14.jpg)
AN ALTERNATIVE APPROACHESTIMATE VO2 Max • 12 minute Cooper Field Test • Run as far as possible within 12 minutes.• Run at a steady pace instead of sprints and fast running.• Results are based on the distance ran, their age and their sex.• The results can be correlated with VO2 Max.
ESTIMATING TRAINING ZONES • RPE/Talk Test • Blood Lactate Test
![Page 15: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/15.jpg)
[RESULTS INDICATE] “Low volume, moderate to high intensity weight training program, when added to an endurance training program, significantly improves upper and lower body strength as well as running economy, and has little or no impact on VO2 max, blood lactate accumulation, or body composition in trained female distance runners."
![Page 16: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/16.jpg)
[RESULTS INDICATE] “Additional Heavy Weight Training led
to improved maximal strength and running economy with no significant effects on the VO2 kinetics pattern in
heavy exercise.”
![Page 17: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/17.jpg)
[RESULTS INDICATE] Slight decrement in strength and power
output No decrement in aerobic capacity
![Page 18: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/18.jpg)
[RESULTS INDICATE] “The combination of strength and endurance training results in an attenuation of the performance improvements and physiological
adaptations typical of single-mode training.”
![Page 19: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/19.jpg)
PROGRAM DESIGN GENERAL STRENGTH VS. SPECIFIC STRENGTH
NOVICE VS. VETERAN
![Page 20: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/20.jpg)
PROGRAM DESIGN • Needs analysis • Planning on time – Priority Event (“A” Race, “B” Race, Etc.)
• Establishing a baseline to build a foundation. – General Strength (GPP)– Specific Strength – Injury Prevention
![Page 21: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/21.jpg)
PROFESSIONAL SCOPE CSCS • Performance in nature • Athletic population
(school or private team)
• Hired for the “season”
NSCA-CPT • Generally speaking
more of a recreational focus
• Individual or small group generally in a “gym environment”
• Hired for an “event”
![Page 22: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/22.jpg)
PROGRAM DESIGN General Strength vs. Specific Strength
• Needs analysis !!!!!• Planning on time-priority event (“A” Race, “B”
Race, Etc.) • Movement economy - What are standard
movements and how does that increase efficiency? Squat, Hinge, Push, Pull, OH Press, Rotate, Carry. (Uni/Bi)
• Planes of movement - Get out of the Sagittal Plane
• Exercise selection• Body awareness
![Page 23: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/23.jpg)
MINDSET• Buzz Words – Corrective exercises are those in our
scope or perhaps we should think injury reduction and prevention through movement efficiency, reinforced by strength development.
• Don’t be afraid of steal!!!!!!!• Get off the Bosu ball.• Put down the 6 lb. pink weights and pick up
something that requires you to use your legs. • Take off the sissy mittens they are just not cool.• Perhaps the biggest training consideration here is
MINDSET.
![Page 24: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/24.jpg)
PROGRAM DESIGN Very short rest intervals are associated with high levels of blood lactate accumulation.
This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2 Max towards its upper limits, interval training should consist of
3-5 minutes of work with a work to rest ratio of 1:1 or less. The intensity should equal 90—100% VO2 max (Wilmore 2005)
![Page 25: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/25.jpg)
PROGRAM DESIGN Improvements on efficiency are well
documented. The addition of strength training to the endurance program of
trained cyclists and runners has improved cycling time to
exhaustion and 10k running time by approx. 44 second (Hickson et al. 1988)
![Page 26: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/26.jpg)
EXERCISE SELECTION: UNILATERAL
![Page 27: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/27.jpg)
EXERCISE SELECTION: UNILATERAL
![Page 28: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/28.jpg)
EXERCISE SELECTION:POSTERIOR CHAIN
![Page 29: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/29.jpg)
EXERCISE SELECTION:COUNTER FLEXION/EXTENSION
![Page 30: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/30.jpg)
EXERCISE SELECTION:SHOULDER STABILITY
![Page 31: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/31.jpg)
EXERCISE SELECTION:CONTER ROTATION
![Page 32: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/32.jpg)
CASE STUDY #1NOVICE RUNNER
![Page 33: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/33.jpg)
NOVICE RUNNER 45 year old corporate banker looking to complete his first 5k race. He has not been active in over a decade. He has a limited support structure at home and a very demanding career. Time management is a top priority.
What do you do?
![Page 34: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/34.jpg)
NOVICE RUNNER 45 year old corporate banker looking to complete his first 5k race. He has not been active in over a decade. He has a limited support structure at home and a very demanding career. Time management is a top priority.
What do you do?
![Page 35: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/35.jpg)
NOVICE RUNNER• Sedentary postural considerations • Consider a joint by joint approach to
movement analysis. Recall the concepts of: Tissue Quality, Joint Mobility, Neuromuscular Activation, Power, Strength, Accessory Elements.
• Consider an interval based plan with a work to rest period of 1:1
![Page 36: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/36.jpg)
CASE STUDY #2 IRONMAN TRIATHLETE
![Page 37: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/37.jpg)
AGE GROUP TRIATHLETE 45 year old seasoned IRONMAN triathlete looking to elevate his performance to the next level. He has always been a self-coached athlete but now feels he could use some assistance in the Strength and Conditioning discipline.
What do you do?
![Page 38: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/38.jpg)
AGE GROUP TRIATHLETE 45 year old seasoned IRONMAN Triathlete looking to elevate his performance to the next level. He has always been a self-coached athlete but now feels he could use some assistance in the Strength and Conditioning discipline.
![Page 39: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/39.jpg)
AGE GROUP TRIATHLETE • MINDSET is KEY !!!• Type ”A” self coach athletes have often times
convinced themselves that what they do is correct no matter what. ”I have always done it that way and it works for me.” What if you could be even better????
• Remove the negative before you try to add a positive.
• Get them strong. They know what they are doing on the conditioning side. Play the strength coach, this would be a hybrid scope (CSCS/NSCA-CPT)
![Page 40: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/40.jpg)
REFERENCES 1. Bonacci, J., Chapman, A., Blanch, P., & Vicenzino, B. (2009). Neuromuscular adaptations to
training, injury and passive interventions: implications for running economy. Sports Medicine (Auckland, N.Z.), 39(11), 903-921. doi:10.2165/11317850-000000000-00000
2. Buggey, T. (2007, Summer). Storyboard for Ivan's morning routine. Diagram. Journal of Positive Behavior Interventions, 9(3), 151. Retrieved December 14, 2007, from Academic Search Premier database.
3. Barnes, K. R., & Kilding, A. E. (2015). Strategies to improve running economy. Sports Medicine (Auckland, N.Z.), 45(1), 37-56. doi:10.1007/s40279-014-0246-y
4. Crawley, J. (2001). Can Explosive Strength Training Improve Distance Running Performance?. Strength & Conditioning Journal, 23(4), 51.
5. Erickson, T. M. (2005). The benefits of strength training for endurance athletes. NSCA Perform. Training J, 4(2), 13-17.
6. Lavin, G. (2007). Strength Training for the Triathlete Tradition Versus Function. Strength & Conditioning Journal, 29(5), 15-17.
7. Luhtanen, P., & Komi, P. V. (1978). Mechanical factors influencing running speed. Biomechanics VI-B, 2, 23-28.
8. Martuscello, J., & Theilen, N. (2014). Do the Benefits of Strength Training Out-Weigh the Dangers for Endurance Athletes?. Strength & Conditioning Journal, 36(4), 49-51.
9. Reuter, B. (2000). Strength Training for Endurance Athletes?. Strength & Conditioning Journal, 22(5), 61.
10. Hickson, R. C., Dvorak, B. A., Gorostiaga, E. M., Kurowski, T. T., & Foster, C. (1988). Potential for strength and endurance training to amplify endurance performance. Journal of applied physiology, 65(5), 2285-2290.
11. Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics
![Page 41: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/41.jpg)
WHAT ARE YOUR THOUGHTS?
Please take a minute to fill out this survey and let us know what you think.
https://www.surveymonkey.com/r/VJ8XXYC
![Page 42: 2016 NSCA Hawaii State Clinic Lecture](https://reader035.fdocuments.us/reader035/viewer/2022070522/58ee5c0a1a28ab49508b4647/html5/thumbnails/42.jpg)
Thank you for your attention I can be reached through my website.Don Pump CSCS,*D, NSCA-CPT, RSCC