Senior strength & conditioning coach English Institute of Sport Strength & Conditioning: The ART and SCIENCE of injury free performance By Neil Parsley Senior strength & conditioning coach English Institute of Sport

The next 60 mins Background The Science Case study overview The Art of coaching Putting it together Questions

Who is Neil Parsley? Skinny kid who started training after watching Rocky aged 7… who lives and breathes sport. Played professional Rugby League Strength and conditioning coach for the EIS- 8 years - non linear route Currently lead S&C Coach for GB Taekwondo & GB wrestling Director of Underground Training Station Regular contributor to Fighting Fit magazine

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EIS Definition “The specialist area encompassing the planning and implementation of physical preparation programmes for performance. It includes processes that result in physical adaptation, integrating fitness components into a programme, which complements other aspects of the performer’s development. This includes, though not exclusively, strength, speed, power, endurance, agility and flexibility. Effective programming in strength and conditioning presents the best synergistic combination for optimum development whilst minimizing the risk of injury”

The Science of Conditioning The Metabolic Continuum AEROBIC ANAEROBIC PHOSPHATE THRESHOLD 2 Oxygen Uptake [BLOOD LACTATE] THRESHOLD 1 VELOCITY

The Metabolic Continuum AEROBIC ANAEROBIC PHOSPHATE Types of Conditioning The Metabolic Continuum AEROBIC ANAEROBIC PHOSPHATE THRESHOLD 2 Speed Training [BLOOD LACTATE] Oxygen Uptake Intensive Intervals THRESHOLD 1 Extensive Intervals Intensive Tempo Long Slow Extensive Tempo VELOCITY

The Science of Strength It’s all about ‘THE CURVE’ VELOCITY FORCE

Strength Qualities Maximum Strength Explosive Strength Speed Strength RFD Reactive Strength ‘Sport-specific Strength’ (Newton, 2002)

Types of Strength Training VELOCITY FORCE Max Strength Explosive Strength Hyper-trophy Speed Strength Strength Endurance Reactive Strength

Video Needs analysis , movement screen, testing, training & monitoring

Building the athletic engine -What does it need to do Building the athletic engine -What does it need to do? -What does it look like currently? Needs analysis , movement screen, testing, training & monitoring

What does it need to do. -Needs analysis of sport 1. biomechanical 2 What does it need to do? -Needs analysis of sport 1. biomechanical 2. physiological Needs analysis , movement screen, testing, training & monitoring

Biomechanical Punching & kicking (types)-angles speeds & forces Biomechanical Punching & kicking (types)-angles speeds & forces! Reactive strength- SSC capability etc etc Needs analysis , movement screen, testing, training & monitoring

Biomechanical Information Directly informs- Exercise selection- Squat Sets & reps etc Needs analysis , movement screen, testing, training & monitoring

Physiological Energy system contribution -Anaerobic alcatic energy sytem -Anaerobic lactic energy sytem -Aerobic system 3x2mins (45s) x6/7 Needs analysis , movement screen, testing, training & monitoring

Common Injury sites -Research Needs analysis , movement screen, testing, training & monitoring

What does it look like currently? - Cluster testing Thorough!!! Needs analysis , movement screen, testing, training & monitoring

Cluster testing Sports movement analysis Movement screen Isolated testing Needs analysis , movement screen, testing, training & monitoring

Cluster testing Imbalances Energy leaks- weaknesses in the kinetic chain Needs analysis , movement screen, testing, training & monitoring

Strength Diagnostics Agility test Flexibility test Anaerobic capacity test Lower body power test Needs analysis , movement screen, testing, training & monitoring

Don’t rehabilitate…Prehabilitate Don’t rehabilitate…Prehabilitate **Good programs integrate prehab- fillers!

Athletes don’t rise but sink to the level of their training. … Athletes don’t rise but sink to the level of their training.. …..Build the engine!!

Rules of engagement for optimal programming Balance Movement Strength

Rules of engagement for optimal programming Don’t be S & c…think!

Rules of engagement for optimal programming Movement- quality! Acceleration & deceleration

Rules of engagement for optimal programming Balance- simple to complex adding layers of integration *NB not just for martial arts & gymnastics

Rules of engagement for optimal programming Ground based Multi-joint & multi-planar Uni-lateral & bi-lateral

Rules of engagement for optimal programming Full body exercise Knee dominant Hip dominant Horizontal push Horizontal pull Vertical push

Planning Training Periodisation Long-Term Athlete Development FUNdamentals Training-to-Train Training-to-Compete Training-to-Win

Video Needs analysis , movement screen, testing, training & monitoring

The Art of Coaching Collaboration with coaches- examples Communication with athletes- language, cues Communication with parents! Communication with a multi-disciplinary team - examples

The Art of Coaching Collaboration with coaches- examples Communication with athletes- language, cues Communication with parents! Communication with a multi-disciplinary team - examples

Coaching excellence Set the standard- what you expect Excellent communication skills Be the energy

-Experience is the teacher of wisdom Coaching excellence -Experience is the teacher of wisdom

Questions?