Bridging The Gap Between Traditional & Functional Strength Training Jack F. Parker Jr. NSCA-CSCS...
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Transcript of Bridging The Gap Between Traditional & Functional Strength Training Jack F. Parker Jr. NSCA-CSCS...
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