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Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle.

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Presentation on theme: "Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle."— Presentation transcript:

1 Functional Strength Coach Part 2 Designing Strength Training Programs Michael Boyle

2 Dont write workouts, write programs Alwyn Cosgrove

3 Why We Do It This Way! Controversy comes from poor research or old writing. Controversy comes from poor research or old writing. Emphasize practical time-conscious ideas. Emphasize practical time-conscious ideas. Ignore theory if it is impractical. Ignore theory if it is impractical. Remember, any idiot can and will write books. Remember, any idiot can and will write books. Based on personal experience books are often out of date the moment you get them. Based on personal experience books are often out of date the moment you get them.

4 If You Listen to Someones Philosophy, Ask 1 Question. Do these writers actually work with real people? Do these writers actually work with real people? An idea is just that. An idea is just that. I want to learn from people who do the work as well as write about. I want to learn from people who do the work as well as write about.

5 Nuts and Bolts Program Design Who? Who are you working with? Who? Who are you working with? What? What do they want to do? What? What do they want to do?

6 When? How much time do they/ you have? Where? What are the facility constraints? Where? What are the facility constraints? Why? Why are they training? Why? Why are they training?

7 Why? Make sure that the why and the training match up? Make sure that the why and the training match up? Dont train to your bias. Dont train to your bias. Train to their needs. Train to their needs.

8 Dont look at training as a workout, look at it as a lesson Josh Henkin

9 Running Time Just remember, we are describing running time, not actual time Just remember, we are describing running time, not actual time

10 Step 1 Roll- 0-5 minutes Restore tissue quality Restore tissue quality Use the roller. Use the roller. Dont skip this step. Dont skip this step. Hip rotators, glutes, adductors,lats, posterior cuff, T- spine Hip rotators, glutes, adductors,lats, posterior cuff, T- spine

11 Step 2 Stretch - :05 min-:10 min Stretch. Restore tissue length. Stretch. Restore tissue length. Gray Cook mobility is lost, look at babies Gray Cook mobility is lost, look at babies John Davies- Most athletes could use a good dose of static stretching John Davies- Most athletes could use a good dose of static stretching Develop good self-stretches so you dont have to stretch everyone Develop good self-stretches so you dont have to stretch everyone

12 Step 3- Core and Activation :10-:20 Min. for Personal Training or In-season training :10-:20 Min. for Personal Training or In-season training :10-:25 minute for team sport off- season :10-:25 minute for team sport off- season

13 Step 4- Active Warm-up :25-:30 minutes :25-:30 minutes Call it what you want, dynamic flexibility, movement prep etc. etc. Call it what you want, dynamic flexibility, movement prep etc. etc. Dont worry about names, just do it. Dont worry about names, just do it. Activate one side, elongate the other Activate one side, elongate the other

14 In-Place Warm-up Proper progression Proper progression In-place to moving In-place to moving

15 In Place Warm-up

16 The Basics High Knee Walk High Knee Walk

17 Heel to Butt- Activate Hams/ Stretch Quads

18 Back Lunge w/ Adduction

19 Cross Behind- Hip Rotators

20 Back SLDL

21 Spiderman/ Lunge to Hamstring

22 Inchworm

23 Practical 1 Foam Roll Foam Roll 3D Flexibility 3D Flexibility Active Warm-up Active Warm-up

24 Step 5- Plyometrics :30-:35 min Switch presentations Switch presentations

25 Step 6- Speed :35-40 Speed or acceleration? Speed or acceleration? First step or first push? First step or first push? Resisted Resisted Assisted Assisted

26 Strength Program Design Ideal vs. Real Ideal vs. Real 4 day model versus three day model, versus 2 day model 4 day model versus three day model, versus 2 day model

27 Considerations Time of year Time of year Business model Business model Off-season- school year or summer Off-season- school year or summer In-season In-season Personal Training Personal Training

28 Concepts Choosing what to do and why. Choosing what to do and why.

29 Prehab Does it have to be pre? Does it have to be pre? Prehab does not mean pre- workout, it means prehabilitative. Prehab does not mean pre- workout, it means prehabilitative. Really a made up word popularized by Mark Verstegen Really a made up word popularized by Mark Verstegen

30 Placement of Prehab End of workouts End of workouts Beginning of workouts Beginning of workouts

31 Technical Failure The key to properly performed training The key to properly performed training The point at which no more technically correct reps can be performed. The point at which no more technically correct reps can be performed. The correct point at which to terminate a set. The correct point at which to terminate a set.

32 Multi-planar Training Reality- Someone who has not mastered sagittal plane training should probably master sagittal plane technique Reality- Someone who has not mastered sagittal plane training should probably master sagittal plane technique Movement in multiple planes is difficult to view from a technical perspective for errors and compensations. Movement in multiple planes is difficult to view from a technical perspective for errors and compensations. Most coaches dont get uni-planar yet. Most coaches dont get uni-planar yet. Matrix Video Matrix Video

33 New Thought Is all unilateral training multi- planar? Is all unilateral training multi- planar? I believe a great deal of multi- planar training goes back to our core idea of resisting or preventing rotation. I believe a great deal of multi- planar training goes back to our core idea of resisting or preventing rotation. Sport is clearly unilateral. Sport is clearly unilateral.

34 A Bad Case of Weakness? In my rehab work this is most often my diagnosis. In my rehab work this is most often my diagnosis. Many of us spend way too much time being cute without getting strong! Many of us spend way too much time being cute without getting strong! Can they 1 leg squat? Can they 1 leg squat? Can they do pull-ups? Can they do pull-ups? If they cant, save the cute stuff. If they cant, save the cute stuff.

35 Basic Rules in Program Design Sorry if I insult your intelligence early Sorry if I insult your intelligence early Pet peeves Pet peeves Power First/ never later Power First/ never later Multi-joint Exercises next Multi-joint Exercises next Never more than 10 reps for strength, 6 for power. Never more than 10 reps for strength, 6 for power.

36 Design a workout that can be done. Be time conscious! # sets ( including warm-ups) # sets ( including warm-ups) # reps # reps Rest time Rest time

37 Technique- The Overlooked Key Dont make excuses for your athletes Dont make excuses for your athletes The ability to squat to parallel is normal The ability to squat to parallel is normal The mirror and the window The mirror and the window

38 What people say, what people do, and what they say they do are entirely different things. Margaret Mead

39 The Psychology of Program Design Record boards reward genetics. Record boards reward genetics. Testing is for parents Testing is for parents To succeed, raise self esteem To succeed, raise self esteem

40 Poliquin Keys Pair exercises, except Olympic movements maximize work done, minimize time spent Pair exercises, except Olympic movements maximize work done, minimize time spent Variation- vary without changing? Variation- vary without changing? Tempo- the missing link? Tempo CD Tempo- the missing link? Tempo CD

41 Tempo Example 265 @5/0Exp

42 Linear Periodization- Stone Model P1P2P3 HypertrophyStrengthPower 1-3 sets 3-5 sets 3-6 sets 8-12 reps 4-6 reps 1-3 reps

43 Problems Oversimplification Oversimplification Plateaus- no adjustments in a linear model Plateaus- no adjustments in a linear model 4 week phases with unload weeks, difficult to regroup 4 week phases with unload weeks, difficult to regroup Theoretical issues i.e. strength to power Theoretical issues i.e. strength to power A huge step forward in its time but, not as theoretically sound as undulating periodization A huge step forward in its time but, not as theoretically sound as undulating periodization

44 Modified Poliquin Method- Undulating Progression P 1 IntVol. P 2 IntVol. P 3 IntVol. AccumulationIntensification Mixed/ Acc Reps3x8 60- 77% 24 reps 4-6 x3 90- 97% 12-18 reps 3-5 x5 80- 87% 15-25 reps Tempo Varied, Eccentric/ Pause/ Concentric Ex 3/1/1 P 4 IntVol. Intensification Reps 4-6 x3 90- 97% 12-18 reps

45 Advantages Less rigid- more options when moving from phase to phase Less rigid- more options when moving from phase to phase 3 week phases 3 week phases Ability to regroup Ability to regroup

46 Accumulation Phases (Accumulate Volume, similar to linear hypertrophy phases) Use time under tension? 3/0/1 Use time under tension? 3/0/1 Develop flexibility and ROM ( Split Squat, Lateral Squat, Box Squat) Develop flexibility and ROM ( Split Squat, Lateral Squat, Box Squat) Develop Stabilizers ( PushUp, Stability Ball Complex, Balance Board Squats, Airex Pads) Develop Stabilizers ( PushUp, Stability Ball Complex, Balance Board Squats, Airex Pads) Condition Small Muscles ( Hip Circuit, Shoulder Circuit) Condition Small Muscles ( Hip Circuit, Shoulder Circuit)

47 Accumulation Example

48 Mixed Accumulation

49 Intensification Phases ( 1-6 reps) More sets of the basics More sets of the basics Olympic lift plus one major lift paired with two others Olympic lift plus one major lift paired with two others Ex. Snatch 5x3- 3 min rest Ex. Snatch 5x3- 3 min rest Front Squat 6x3 – 1 min move to Pullup Front Squat 6x3 – 1 min move to Pullup Pullup 2x3, 1x10 - 1 min back to FS Pullup 2x3, 1x10 - 1 min back to FS Row 3x5 Row 3x5

50 Intensification Example

51 Intensification Cluster

52 Intensification Complex

53 In Season Programming

54 Percentages of What? Without extremely accurate RMs percentages are a waste Without extremely accurate RMs percentages are a waste

55 Eccentric Facts? More misinformation More misinformation Lower 100 plus %? Lower 100 plus %? Eccentric Contraction versus concentric reps Eccentric Contraction versus concentric reps 5 RM = 87.5 x 1 for 5/0/1 5 RM = 87.5 x 1 for 5/0/1 85x2 85x2 82x3 82x3

56 Essential Components of a Sound Strength Program Essential Components of a Sound Strength Program The key to program design is balance The key to program design is balance Dont train for a sport, train an athlete Dont train for a sport, train an athlete

57 Component 1-Torso / Abdominal- Core Actually accomplished before the lifting begins Actually accomplished before the lifting begins

58 Component 2-Explosive Movements Hang Clean Hang Clean Hang Snatch Hang Snatch DB Snatch DB Snatch Push Jerk Push Jerk Jump Squat Jump Squat Med Ball Med Ball

59

60

61 Hang versus Floor Be as aggressive as possible while being as safe as possible Be as aggressive as possible while being as safe as possible Lifting from the hang allows much safer inclusion of Olympic lifts. Lifting from the hang allows much safer inclusion of Olympic lifts. It is much easier to be a good technician from the hang position. It is much easier to be a good technician from the hang position.

62 Snatch vs. Clean Snatches are much easier to learn and perform than cleans. Snatches are much easier to learn and perform than cleans. Snatches look dangerous and make people nervous but, in reality they are very simple to learn and are less flexibility limited. Snatches look dangerous and make people nervous but, in reality they are very simple to learn and are less flexibility limited.

63 Flexibility Limited? Tight athletes will have great difficulty mastering the clean. Tight athletes will have great difficulty mastering the clean. Snatches dont have this problem. Snatches dont have this problem.

64 Close Grip Snatch Close Grip Snatches eliminate shoulder issues. Close Grip Snatches eliminate shoulder issues. Wide Grip Snatches are done only to allow more weight to be lifted. Wide Grip Snatches are done only to allow more weight to be lifted.

65 Olympic Alternatives Jump Squats Jump Squats MVP Shuttle MVP Shuttle

66 Calculating Jump Squat Loads Squat Max+ Bodyweight= Total System Wt. 400 + 200=600x.4=240 300=700x.4=280 Load for 200 lb = 40 lb Using conv.formulas we would be accurate for the 200 lb athlete and overload the 300 lb athlete by 60 lbs. Load for 300 lb = 0 lb. ( actually – 20)

67 MVP Shuttle

68 Component 3- Knee Dominant Double Leg Combination movements dominated by knee and hip extension Combination movements dominated by knee and hip extension How necessary is this component? How necessary is this component? Front Squat versus Back Squat Front Squat versus Back Squat Box squat for depth, touch, dont sit. Box squat for depth, touch, dont sit.

69 Front Box Squats

70 Component 4 - Single Leg Hip and Leg Push Single leg movements, knee dominant Single leg movements, knee dominant How many legs do you run on at a time? How many legs do you run on at a time? Absolutely essential to injury prevention and performance enhancement Absolutely essential to injury prevention and performance enhancement

71 New Single Leg Thoughts Static/Stable- Split Squat, RFE Split Squat Static/Stable- Split Squat, RFE Split Squat Static- Step Downs, 1 Leg Squats Static- Step Downs, 1 Leg Squats Dynamic Decelerative- Lunges, Lateral Lunges Dynamic Decelerative- Lunges, Lateral Lunges Dynamic Accelerative- Walking Lunges, Slideboard Lunges Dynamic Accelerative- Walking Lunges, Slideboard Lunges

72 Progressive ROM vs. PRE?

73 Another Way? Multi-plane assist?

74 Third Try. Progressive ROM?

75 1 Leg Back Squats?

76 Load Opposite? RNT?

77 The Gold Standard? Too Easy?

78 Static and Dynamic? 1 Each per Week?

79 Multi-Planar and Dynamic

80 Worlds Greatest Exercise?

81 Calculating Single Leg Loads ((Squat + BW) x.4 - BW) /2 = 1 Leg WT. ( DB) ((Squat + BW) x.5 - BW) = 1 Leg WT. Bar

82 Component 5- Hip Extension/ Straight Leg Movements dominated by hip extension Movements dominated by hip extension The key is more knee bend than we originally thought. The key is more knee bend than we originally thought. Straight leg shuts off the glute Straight leg shuts off the glute

83 New Progressions- 1 Leg Good Morning Level 1

84 Anterior Reach? Misunderstood?

85 Opposite DB- Level 2

86 Loading?

87 2 Arm / 1 Leg SLDL

88 DB 2 Arm 1 Leg SLDL

89 Band 1 Leg SLDL

90 Component 6- Hip Ext/ Bent Leg Hamstring is a two joint, and three function muscle. Some of this now falls under core. Hamstring is a two joint, and three function muscle. Some of this now falls under core. 1) Hip extensor 1) Hip extensor 2) Knee flexor 2) Knee flexor 3) Eccentric resistor of knee extension in sprinting 3) Eccentric resistor of knee extension in sprinting Another major key to injury prevention Another major key to injury prevention

91 Examples-Level 1

92 Level 2- Increase Friction

93 Level 3- Add Resistance- Chris Doyle U of Iowa

94 Level 4- Eccentric Emphasis

95 Beginners- Eccentric only

96 Component 7 – Vertical Pull (Pullup/ Pulldown) Paid lip service by the profession Paid lip service by the profession Weve all read about the value of pullups but, few emphasize them Weve all read about the value of pullups but, few emphasize them Every NFL lineman I have ever worked with could do at least one to start Every NFL lineman I have ever worked with could do at least one to start Max Lane 320 lbs. BW Chin x8, 3s with 15-20 lbs. Max Lane 320 lbs. BW Chin x8, 3s with 15-20 lbs.

97 Pullup/ Pulldown Cont. Lack of strength here is the other cause of shoulder problems in combination with overemphasis on supine pressing Lack of strength here is the other cause of shoulder problems in combination with overemphasis on supine pressing Pulldowns should be used only in rehab situations Pulldowns should be used only in rehab situations Skill 20+, LBs,TEs, DEs 10-15, Line 5- 10 Skill 20+, LBs,TEs, DEs 10-15, Line 5- 10 Test pullups!! Be Strict!! Test pullups!! Be Strict!!

98 150 lb Female 45x3

99 308lb Male

100

101 Component 8 – Horizontal Pull (Rows) Nonexistent in most strength programs Nonexistent in most strength programs Another injury prevention key Another injury prevention key True antagonistic movement to the bench press True antagonistic movement to the bench press DB, Inv Row, Cable Column variations DB, Inv Row, Cable Column variations Rotary forces Rotary forces

102

103

104 Component 9- Horizontal Presses ( Supine/ Incline) Bench Press and variations Bench Press and variations Think about this if you are lying down and pushing you s_ck at football Think about this if you are lying down and pushing you s_ck at football Overused and overemphasized Overused and overemphasized Frequent cause of shoulder problems Frequent cause of shoulder problems Unstable ideas Unstable ideas DBs DBs

105 Selecting DB Wts. DB Bench= Bench Max x.8 /2 Xs Percentage Ex 4x5 @ 80% for 300 bench 300 x.8 /2 = 120 120 x.8 = 95 Use 95 x5 DB Incline= Bench Max x.6 /2 Xs Percentage Ex 4x5 @ 80 300 x.6 /2 = 90 90 x.8 = 72.5 Use 72.5 x5

106 Component 10- Vertical Press (Overhead) Overhead Presses, Barbell and DB Overhead Presses, Barbell and DB Underused and underemphasized Underused and underemphasized Best done standing Best done standing Bar, DB or Alt DB Bar, DB or Alt DB Generally missing from many programs Generally missing from many programs

107 Component 11- Rotary Exercise?

108 4 Day Example Day 1 Day 2 Day 3 Day4 ExplosiveExplosiveExplosiveExplosive Pair 1 Knee Dominant (2) Horizontal Press Knee Dominant (1) Incline Press Vertical Pull Hip Ext SL Vertical Pull Hip Ext SL Tri set 2 Knee Dominant (1) Misc. Press Knee Dominant (1) Misc. Press Horizontal Pull Hip Ext BL Horizontal Pull Hip Ext BL RotaryRotaryRotaryRotary

109 Accumulation Example - 4 Day

110 Mixed Accumulation Example - 4 Day

111 Intensification Example - 4 Day

112 Intensification Cluster Example - 4 Day

113 Intensification Complex Example - 4 Day

114 3 Day Example- 25% less, Sports Performance- School Year Day 1 Day 2 Day 3 ExplosiveExplosiveExplosive Pair 1 Knee Dominant (2) Vertical Press Knee Dominant ( 1) Vertical Pull Hip Ext SL Incline Press Pair 2 Horizontal Press Horizontal Pull Hip Ext Hip Ext SL Hip Ext BL Horizontal / Vertical Pull

115 Accumulation Example- 3 Day

116 Intensification Example - 3 Day

117 2 Day Example- Personal Training or In Season Day 1 Day 2 ExplosiveExplosive Pair 1 Knee Dominant (2) Horizontal Press ( Bar) Horizontal Press ( DB) Knee Dominant ( 1) Pair 2 Hip Ext BL Vertical Pull Horizontal Pull Hip Ext SL

118 Accumulation Example - 2 Day

119 Intensification Example - 2 Day

120 The Little Things 1 1/4 Plates 1 1/4 Plates 15 lb. Olympic bars 15 lb. Olympic bars 5 and 10 lb Bumper plates 5 and 10 lb Bumper plates

121 Conditioning :40-:55 Number one goal is injury reduction. Number one goal is injury reduction. Ask yourself a simple question, When do injuries occur?. Ask yourself a simple question, When do injuries occur?. Answer. In deceleration or change of direction. Answer. In deceleration or change of direction.

122

123 The Key to Conditioning Understanding and controlling work to rest ratios. Understanding and controlling work to rest ratios. Know what you are conditioning, the mind or the body. Know what you are conditioning, the mind or the body. Progress and make it hard. Progress and make it hard.

124 General Guidelines Conditioning should be for the appropriate energy system and emphasize the proper motor pattern. Conditioning should be for the appropriate energy system and emphasize the proper motor pattern. This means no distance running or, any distance that causes the athlete to move out of a sprint motor pattern. ( Generally for linemen this means nothing over 110 yds.) This means no distance running or, any distance that causes the athlete to move out of a sprint motor pattern. ( Generally for linemen this means nothing over 110 yds.)

125 Sending speed and power athletes on a 10-15 minute run is a death march…. If youre a sprinter using a 10K runners stride youre not doing much for your technique. Gary Winckler U of ILL Womens Track Coach

126 General Guidelines ( cont) A football play lasts approx. 5 sec., how long should the longest conditioning drill last? A hockey shift lasts 45 sec. A football play lasts approx. 5 sec., how long should the longest conditioning drill last? A hockey shift lasts 45 sec. A 300 shuttle is 12 xs the length of the average play in football but, just slightly les than the length of a shift in hockey. A 300 shuttle is 12 xs the length of the average play in football but, just slightly les than the length of a shift in hockey.

127 Invert the Pyramid to Build Work Capacity Week 4 1x301x301x301x301x30 Week 3 1x301x301x301x30 Week 2 1x301x301x30 Week 1 1x301x30

128 Short distances preserve running mechanics while brief recovery times produce the same aerobic benefits as distance runs Gary Winckler

129 The Fat Burning Zone? True, you burn a higher percentage of fat at lower intensity. However, this a greater percentage of a smaller number. Higher intensity exercise burns more calories and more total fat calories. True, you burn a higher percentage of fat at lower intensity. However, this a greater percentage of a smaller number. Higher intensity exercise burns more calories and more total fat calories.

130 Example 30% of 100 calories is 30 calories 30% of 100 calories is 30 calories 20% of 200 calories is 40 calories. 20% of 200 calories is 40 calories. Its not as much the percentage of calories burned as total calories. Its not as much the percentage of calories burned as total calories.

131 It Doesnt Matter if You Run or Walk? Another half truth Another half truth Both walking a mile and running a mile will result in the same number of calories expended but, Both walking a mile and running a mile will result in the same number of calories expended but, 20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal 20 min @ 7.5 mph ( 8 min mi.) = 2.5 mi=250 cal 20 min @ 3 mph = 1 mi = 100 cal 20 min @ 3 mph = 1 mi = 100 cal Its more about calories per minute of exercise than distance covered. Greater intensity will burn more calories. Its more about calories per minute of exercise than distance covered. Greater intensity will burn more calories.

132 What About 20 Minutes of Intervals? 5 min warm-up @ 7.5 =.6 mi= 60 cal 5 min warm-up @ 7.5 =.6 mi= 60 cal 5x 1 min w/ 2 min rest = approx 1 mile= 100 cal 5x 1 min w/ 2 min rest = approx 1 mile= 100 cal 5 min of work to burn 100 calories? 5 min of work to burn 100 calories? Total calories burned? 160? Or more? Are you burning without moving during the rest? Total calories burned? 160? Or more? Are you burning without moving during the rest?

133 EPOC Whats EPOC? Whats EPOC? Excess Post Exercise Oxygen Consumption Excess Post Exercise Oxygen Consumption Alwyn Cosgrove calls this the Afterburn Alwyn Cosgrove calls this the Afterburn recovery of metabolic rate back to pre-exercise levels can require several minutes for light exercise and several hours for hard intervals. recovery of metabolic rate back to pre-exercise levels can require several minutes for light exercise and several hours for hard intervals.

134 Conditioning that Makes Sense Tempo to build a base Tempo to build a base Change of direction to prepare for sport Change of direction to prepare for sport Intense ( muscular) 60 Shuttle Intense ( muscular) 60 Shuttle Intense ( circulatory) 300 Shuttle @ 25 yds. Intense ( circulatory) 300 Shuttle @ 25 yds. Recovery –tempo or 150s @ 50 Recovery –tempo or 150s @ 50

135 Intervals Day 1 30 minutes Day2 Warm up 5 minutes ½ minute 4 ½ minutes ½ minute 4 ½ minutes ½ minute 4 ½ minutes Day 3 30 minutes Day 4 Warm up 5 minutes 1 minute 4 minutes 1 minute 4 minutes 1 minute 4 minutes Day 1 30 minutes Day2 Warm up 5 minutes ½ minute 4 ½ minutes ½ minute 4 ½ minutes ½ minute 4 ½ minutes Day 3 Warm up 5 minutes 1 minute 30 seconds 3 ½ minutes 1 minute 30 seconds 3 ½ minutes Day 1 30 minutes Stage 1: Stabilization Level Stage 2: Strength Level Stage 3: Power Level

136 Designing Interval Programs Increase 10-20% per week Increase 10-20% per week Keep track of yardage Keep track of yardage Reduce or maintain total yardage when changing distances Reduce or maintain total yardage when changing distances

137 Interval Example

138 Slideboard Intervals Position specific Position specific Frontal plane Frontal plane :30-1:30 :30-1:30 :30-1:00 :30-1:00 :30-1:00 w/ vest :30-1:00 w/ vest

139 Off Season Conditioning Gambetta- Work Speed Every Day Gambetta- Work Speed Every Day Conditioning should be appropriate for the movement emphasis of the day. Conditioning should be appropriate for the movement emphasis of the day. Linear with linear, lateral w/ lateral Linear with linear, lateral w/ lateral Giraffe analogy Giraffe analogy D-1 coaches, resign yourself to football coaches screwing up your workouts for 5 weeks every spring. D-1 coaches, resign yourself to football coaches screwing up your workouts for 5 weeks every spring.

140 Basketball Conditioning Should basketball players run? Should basketball players run? Arent there problems primarily overuse? Arent there problems primarily overuse? Food for thought. Food for thought.

141 Football Conditioning Add vest to simulate equipment weight Add vest to simulate equipment weight

142 Hockey Conditioning Summer- run,sled, slideboard Summer- run,sled, slideboard Pre-season - On-ice intervals, Off- ice bike Pre-season - On-ice intervals, Off- ice bike Summer stress the groin, pre- season, save the groin. Summer stress the groin, pre- season, save the groin.

143 Tabata Protocol HIIT- High Intensity Interval Training HIIT- High Intensity Interval Training 20/10 - twice as much work as rest 20/10 - twice as much work as rest 8 reps = 4 min =1.3 mi. AirDyne 8 reps = 4 min =1.3 mi. AirDyne 6 reps = 3 min = 1.0 mi 6 reps = 3 min = 1.0 mi

144 Sled Training Is sled training just specific strength training? Is sled training just specific strength training? Does the 10% rule make sense? Does the 10% rule make sense? What about surface and strength level? What about surface and strength level? Old guidelines are very similar to the jump squat idea. Well intentioned but incomplete and poorly thought out. Old guidelines are very similar to the jump squat idea. Well intentioned but incomplete and poorly thought out. What about negative transfer to speed? Read the research. We dont deal in speed, we deal in acceleration. What about negative transfer to speed? Read the research. We dont deal in speed, we deal in acceleration.

145 Sleds for Intervals? 25 yds takes 12-15 sec 25 yds takes 12-15 sec 25 yd push takes 12 sec. 25 yd push takes 12 sec. Work in groups of three Work in groups of three

146 Linear Sled

147 Push or Pull?

148 Linear or Lateral?

149 Speed vs. Specific Strength

150 21 Indispensable Qualities of a Leader- John C. Maxwell Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and unteachable. Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and unteachable.


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