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Strength training for sport: A normal gym program just won’t do!

Dr Mark McKean PhD AEP CSCS RSCC*E

Introduction

What sciencey stuff do I need to know?

A typical week

My tips on sport specific strength training

Outline

Introduction Differences in sport specific strength training compared to a gym program: Many different types of strength needed

Limited time allocation/priority to perform strength training

Impact of strength training on other training

Training times allocated to strength not always ideal for best results

Gym may not have suitable space/equipment

Significant differences in sports specific strength training

You’ve heard these comments

“I just want a gym program”

“I just want to get stronger”

“I’ve got a 6 week off season, what can I do?”

“I’ve got a sore back/weak hammies/sore shoulder (whatever), can you make it stronger?”

Most athletes don’t know what they need.

The sciencey stuff

REQUIRED BACKGROUND KNOWLEDGE

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2 Goals of Strength Training

GOAL 1 - To improve Force output

Absolute - % of 1 RM

Eg - Olympic weightlifting

Relative - % of effort regardless of reps

performing 9 out possible 10 reps = 90% RI

Eg - High jump, long jump

GOAL 2 - To improve Contraction speed

Speed Strength

Eg javelin, baseball pitching

Strength Speed

Shot put,

Why do Elite Weightlifters start the barbell lift from the floor slowly?

Types of Strength (13)

Maximal Strength – max force you can generate Concentric Strength – eg clean & jerk

Eccentric Strength – eg baseball, tennis, sprinting

Static Strength – eg rugby scrum

Limit Strength – life threatening

Optimal Strength – how much is enough for your sport?

Relative Strength – sports where body weight is involved – kayak, boxing, rowing,

Speed Strength

Strength/unit of time

intermediate/high velocities

Starting Strength - sprinting

Explosive Strength – shot put, rugby tackle

Reactive Strength – SSC, jumping, change of direction

Strength Speed

Strength/unit of time

low velocities

Strength Endurance is the ability to be as strong as possible, as long as possible.

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Aim to Influence F:V Curve How/Why do Shot-putters and Javelin

throwers train differently?

Shot-Put V Javelin

Shot putters spend 50% of training time on heavy weight training whilst Javelin throwers spend 15-25%

Implement weight Shot put – 7.257 kg males, 4 kg females

Javelin – 0.8 kg males, 0.6 kg females

Velocity of release Shot put – 14 m/s

Javelin – 30 m/s

Time for maximal force development (impulse time) Shot put - 0.15 to 0.18 sec

Javelin – 0.16 – 0.18 sec

Many factors affect strength & power

Fibre type

Age

Gender

Body weight

Limb and muscle length

Point of tendon insertion

Training potential

Nutritional state

Hormonal status

Intra and inter muscular coordination

Time for force development (TFD)

Average person TFD measured 0.3 to 0.4 sec

Time to develop peak force in sports often less

Sprinting – 0.08 – 0.10 sec

Long jump – 0.11 – 0.12 sec

High jump – 0.17 – 0.18 sec

Vaulting – 0.18 – 0.21 sec

Shot put - 0.15 to 0.18 sec

Javelin – 0.16 – 0.18 sec

Therefore maximal force can never be applied due to limited time available

Explosive Strength Deficit

Zatsiorsky & Kraemer

ESD

TFD peak

TFD 50%

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Explosive Strength Deficit (ESD)

As load decreases and time to apply force becomes shorter the difference between time to maximal force (Fmm) and force applied in given time (Fm) increases.

Difference between Fmm and Fm is known as ESD

In takeoffs/releases in throws ESD = 50%

Example – shot put Fm = 50-60 kg

Fmm Bench press = 220-240 kg (1 arm 110 kg)

How can we increase force output in explosive movements?

Increase Fmm

Decrease ESD

Increasing Fmm works well with beginners up to a limit.

Increasing rate of force production better for advanced athletes once optimal Fmm achieved.

Velocity

Velocity decreases as load increases

Fmm is achieved when velocity is low

Vmm is achieved when load/resistance is small

Power

It is impossible to exert a high force in fast movements

An athletes maximal strength (Fmm) determines force values that can be exerted during movement

Maximal force and maximal velocity are two different bio-motor abilities

Maximal power achieved at approx 1/3 of maximum velocity

What strength works best for sprint kayakers?

Movement Direction (phase)

During plyometrics (SSC) eccentric force is greater than the athlete can develop isometrically or concentrically.

SSC increases mechanical power and decreases metabolic energy expenditure

Increased force in SSC occurs to: Develop isometric tension during transition of movement

phases eg stabilises movement

Increase force in eccentric phase to provide more time to develop force eg countermovement jumps

Invoke muscle elasticity qualities for rebound effect

Increase neural reflex activity to heighten reflex action

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A typical training week Off-season athletes may allow 3-4 strength sessions

In-season athletes may allow 1-2 strength sessions

Typically allocated time in week/day that’s low priority time

last thing in the day,

late in the week,

immediately after hard sports specific session

How much time will you get?

17 year old male tennis player

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

EARLY AM

Dynamic

Warm up

Speed Agility

1

Dynamic

Warm up

Speed Agility

2

MID AM Hitting

Dynamic

Warm up Plyo

1 Strength 1

Hitting

Dynamic

Warm up Plyo

2

Strength 2

Hitting Hitting

LATE AM Pool 1

Stretch 1 Stretch 3

Pool 2

Stretch 2 Strength 3

EARLY PM Hitting Hitting MAS 1 Hitting Hitting MAS 2

MID PM

Working

Stretch 2 Core

1 Working

Stretch 1 Core

2 Working Working

LATE PM Hitting Hitting

EVENING Recovery 1 Recovery 2

National high jump champion

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

EARLY AM Sleep in Track 1

Stretch 1 Sleep in

Track 2

Stretch 2 Sleep in

Track 3

Stretch 3 Sleep in

MID AM

Dyn

Warmup

Strength 1

Work Jump 2

Plyo 2 Work

Dyn

Warmup

Strength 3

Work Jump 4

Plyo 1

MID PM Work Work Work

LATE PM Jump 1

Plyo 1

Dyn

Warmup

Strength 2

Jump 3

Plyo 3

Cardio 1

Full

stretch

EVENING Recovery Recovery Recovery

USC Paralympic squad

USC - Plan/Calendar 2012-13

Months January February March April

Week Beginning 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29

Training Cycles:

Macro Macro 2

Mesocycle phase 3 - aerobic phase 4 - quality/speed phase 5 - competition

Microcycle (wks) 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0

Days

Phase:

Gen Conditioning

Aerobic

Quality

Speed

Race Specific

Competition

Training:

No of sessions 6 7 8 7 8 7 8 8 8 8 6 8 8 8 7 6

Training Vol (km's) 30 38.5 44 38.5 44 35 40 36 36 40 18 40 40 36 28 21

Av per session 5 5.5 5.5 5.5 5.5 5 5 4.5 4.5 5 3 5 5 4.5 4 3.5

Dryland 2 2 2 2 2 2 2 2 2

Spin 1 2 2 2 1 2 2 2 1

Test Sets:

Standard 1 1 1

Lactates

Servicing:

Filming (Orca)

Strength & Cond 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 1

Physio 1 1 1 1 1 1

Massage 1 1 1 1 1

Can impact on value and implementation of strength training:

Want to back off too early in taper

Think it can be done under fatigued state

Want to tack it on to other training

Have old fashioned beliefs about reps/sets/loads etc

Worry about athletes getting big

Want to keep weights light and build fitness(???)

Lack of applied knowledge of coaches and athletes

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Once you get athletes in the gym time is precious:

Maximise time spent

Deal with priorities

Understand force development needs

Exercise selection critical to maximise results

If can achieve same result in less time – DO IT

Time is precious in the gym

My tips on sport specific strength training

Full body programs each workout

Emphasise different areas if needed

Program styles

Select exercise for maximal benefit

most muscles used

greatest loads per rep possible

Avoid low force production activities**

Bosu, swissballs, unstable environments

Avoid needless supplementary exercises

Avoid activity that includes other energy system training**

Exercise selection

Full body program

4-6 exercises

Superset appropriate exercises to reduce time taken

Let athletes do core and stretching at home in after hours time

Don’t waste warm up time or cool down time

Always use warm up sets

Typical program guide

Select suitable rep range

typically 1-6 best for athletes for major lifts

Never let athlete use same loads, reps, tempos, etc two sessions in a row

Small progressions every time in the gym

Reps and sets

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Experienced athletes adapt quickly so 3-4 week mesocycles ( build for 3 and unload 1)

Inexperienced athletes need more time to adapt so use 4-6 week mesocycles (build for 4-5 and unload 1-2)

Length of program cycle

Try and get main strength session in early in the week when athlete is freshest

Expect or allow for performance drop off over course of the week by:

allowing for reduced reps on same load

Day 1 - 4/100kg, Day 2 - 3/100kg, Day 3 - 2/100kg

or reduced loads on same reps

Day 1 - 4/100kg, Day 2 - 4/97.5kg, Day 3 - 4/95kg

Weekly expectations

Remember the gym is not where you develop specific strength but it is where athletes develop foundation strength qualities that can be transferred to sporting environment

Better to provide a solid strength foundation than become too sports specific with exercises

Exercise progressions

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Avoid trying to be too clever with exercises and mimicking sporting actions – just make athlete strong and stable

Sometimes its better to allow athlete time to get really good technique and lift bigger loads on a core lift.

Change each 4 weeks

Weeks 1-4 – pull ups – reach 4 x 6 x 90kg

Weeks 5-8 – seated row – reach 4 x 6 x 80kg

Weeks 9-12 – single arm DB row – reach 4 x 6 x 30kg

No change for 12 weeks

Weeks 1-4 – pull ups – reach 4 x 6 x 90kg

Weeks 5-8 – pull ups – reach 4 x 4 x 105kg

Weeks 9-12 – pull ups – reach 4 x 3 x 112.5kg

Don’t change too many exercises each new program

Most S&C coaches spend too much time on sports specific training which leads to specialisation and increases risk of injury. eg

Single foot drills for high jump and long jump

Throwing drills for overhead sports

Rotation drills for golf, tennis on one side

Injury prevention

Can you use a specific exercise to prevent sport causing imbalances

equal training for both arms in one arm dominant sport,

eccentrically strengthening decelerators (hammies, rotator cuff) etc

Injury prevention should be a top consideration in every program

Can you modify an exercise to create better control

use tempos for longer eccentric phases

4-6 sec eccentric

Create mid phase pauses to establish positional control

2 mid phase pauses in eccentric phase

Hold finish position for increased stability/control

Stick the landing in drop jump/hop/lunge etc

Modify exercises for improved control

Develop long term athletic ability with small progressions:

Eg first program include hinge movement using a stick

Build up to hang deadlift with BB

Develop hang pull

Lead into hang clean

Thus developing explosive leg drive and maintaining lumbar posture

Develop athletic abilities/technique

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Can you be more selective of exercise athletes do badly to avoid injury

Swap deep squats with split squats

Swap bent over rows with seated rows

Be smarter about exercise choice Use of currently accepted exercises

that may cause problems

Teach athletes to absorb force as well as produce force landing technique before jumping before plyometric drills

e.g. for single leg work:

Stand on one leg with hips level Hop on spot - land with hips level – stick the landing

Hop 30 cm Hop 1 m

Jump 2 feet onto low step land with 1 foot - land with hips level – stick landing

2 feet to one foot land on 30cm step 2 feet to one foot land on 45cm step

Drop jump 2 feet to land on one foot hips level stick landing from low step

Drop 30 cm 2 feet to one foot Drop 45 cm 2 feet to one foot

Final comment on force

Dr Mark McKean University Sunshine Coast

mmckean@usc.edu.au

QUESTIONS?