Transcript Cornell Naval ROTC - Finger Lakes Athletic Consulting, LLC

Intro to Strength &
Conditioning: Training
Considerations &
Variables
Tim Koba, MS,ATC,CSCS,PES,CES,CMT
Finger Lakes Athletic Consulting, LLC
www.fingerlakesathletics.com
Outline
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Principles of Training
Energy Systems
Recovery
Nutrition
Training Principles
• Goal Dependent
• In General…
• General Prep Period, DeLoading, Endurance
• 1-3 sets of 15+ reps to
• Hypertrophy (muscle size)
• 3-5 sets of 8-12 reps to failure
• Strength
• 3-5 sets of 4-8 reps
• Power
• 2-5 sets of 1-3 reps FAST
Periodization
• Fancy term for how programs
are structured
• Classically, this is done in
‘blocks’ of 4-6 weeks
• 4 weeks of movement and
exercise prep
• 4 weeks of hypertrophy
• 4 weeks of strength
• 2 weeks of power to ‘peak’
• Can make this as complex as
you want depending on goals
• After a general prep period can
start to have some fun
• Can do 1 week blocks
• Alternate strength and
endurance days
• Addition of circuits and
conditioning drills
Frequency
• Depends on several variables
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Goal
Experience
Fitness level
Time frame
Available training time
All of these may change the overall structure of the plan
Planning
• In general…
• 2-4 days of strength training
• 2-4 days of ‘conditioning’
• Remember this equation
• Training adaptation=appropriate load+recovery (physical/mental)+nutrition
• Injury Risk
• Many injuries are the result of a training error that ignores this rule
• Rate of increase of activity can increase injury risk
• Across the board, previous injury predisposes to subsequent injury
Exercise selection (strength)
• Choose multi joint complex exercises to build muscle and strength
• Isolation exercises to improve weak areas or isolate for
hypertrophy
• Specific to individuals
• Whatever you do for one side of the body, do for the other
• For every press do a pull
• For every quad do a hamstring or glute
Choices, choices
• Lower body
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Squat variations
Deadlift variations
Lunge variations
Jump variations
• Upper body
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Horizontal press variations
Vertical press variations
Horizontal pull variations
Vertical pull variations
Program possibilities
• Whole body Workouts-one variation of the following
• Squat, deadlift, lunge, horizontal/vertical push, horizontal/vertical pull,
isolation of choice (if any)
• Push/Pull Split Routine
• Chest press, shoulder press, tricep extension, pushup, lateral raise,
pushdown
• Squat, deadlift, row, pull-up, bicep curl
• Upper/Lower Split Routine
• Chest press, shoulder press, tricep extension, row, pull-up, curl
• Squat, deadlift, lunge, isolation exercises, jumping exercises
Sample Strength Program-whole body
Exercise
Week 1
Week 2
Week 3
Week 4
Squat
3x15
3x12
3x10
3x8
Stiff leg deadlift
3x15
3x12
3x10
3x8
Bulgarian sp.
squat
3x15
3x12
3x10
3x8
Bench Press
3x15
3x12
3x10
3x8
Bent Over Row
3x15
3x12
3x10
3x8
Shoulder Press
3x15
3x12
3x10
3x8
Pull-up (weighted) 3x15
3x12
3x10
3x8
Lateral raise
3x15
3x12
3x10
3x8
Bicep Curl
3x15
3x12
3x10
3x8
Tricep Extension
3x15
3x12
3x10
3x8
Sample Strength Workout-Push/Pull
Exercise
Week 1
Week 2
Week 3
Week 4
Squat
3x15
3x12
3x10
3x8
Deadlift
3x15
3x12
3x10
3x8
Weighted walk
lunge
3x15
3x12
3x10
3x8
One-arm row
3x15
3x12
3x10
3x8
Pull up
3x15
3x12
3x10
3x8
Chin up
3x15
3x12
3x10
3x8
Exercise
Week 1
Week 2
Week 3
Week 4
Bench Press
3x8
3x10
3x12
3x15
Shoulder Press
3x8
3x10
3x12
3x15
Skull Crusher
3x8
3x10
3x12
3x15
Chest Fly
3x8
3x10
3x12
3x15
Lateral raise
3x8
3x10
3x12
3x15
Tricep Pushdown
3x8
3x10
3x12
3x15
Energy systems
• There are a couple different thoughts on developing endurance
and performing energy system training
• Zone training
• High Intensity Interval Training
Zone training
• Approach training like a pyramid
• Build a base and then progressively increase intensity
Zone 1 Lower Limit = (220 – Your Age) × 60%
Zone 1 Upper Limit = (220 – Your Age) × 70%
Zone 2 Lower Limit = (220 – Your Age) × 71%
Zone 2 Upper Limit = (220 – Your Age) × 80%
Zone 3 Lower Limit = (220 – Your Age) × 81%
Zone 3 Upper Limit = (220 – Your Age) × 90%
• Zones are based off a percentage of max heart rate
• Ideal training requires the use of a heart rate monitor and app to track progress
• Level 1
• Low intensity, long duration, steady state cardio
• Level 2
• Incorporate easy intervals Zone 1
• Level 3
• More intense intervals in Zone 2
• Level 4
• High intensity, short duration intervals in Zone 3
High Intensity Interval Training (HIIT)
• Interval based training with different work:rest ratios
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• Metabolic conditioning, metabolic circuits, circuit training, Tabata training
• High intensity (% of max HR) low duration intervals that lead to
maximum gains in minimal time
• EPOC
• Excess Postexercise Oxygen Consumption
• Your body continues to utilize calories to replenish used oxygen from the
workout-greater metabolic impact
• Intervals should be performed over 80% of max HR
Developing a complete training program
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Ideally, exercise 4-6 days a week
2-3 strength training workouts
2-3 Interval or HIIT workouts
1 steady cardio workout, yoga or other recovery/”fun” workout
Recovery
• Remember, that equation?
• Gains are made by what you do after the workout
• Sleep, downtime, nutrition
• Effect of sleep
• Does not have much of an effect on maximal effort anaerobic activity
• Has an effect on endurance or repeated bouts of exercise
• Main effect is mood. Lack of sleep causes mood disturbances that effect
motivation and training intensity
What causes muscle soreness?
• After a hard workout you experience muscle soreness
• We used to think this was lactic acid, we now that it is…
• Muscle breakdown
• Tiny tears in the muscle fibers as it repairs it grows larger and stronger
• This is the adaptation to exercise we are looking for
Best Treatment for sore muscles?
• A low intensity workout!
• This promotes blood flow and works the muscles through a range
of motion restoring balance and realigning muscle fibers
Nutrition
• My favorite principle
• KISS
• In order to fuel positive adaptation you need proper nutrition
• Calories
• Choose your goal weight and base your estimates off of that
• Total calories approximately 15x your goal wt. ex 200#x15=3000 calories
• Protein~.8-1g per pound of desired weight
• Spread out periodically throughout the day
• Carbohydrates-complex in form, especially in the morning or day or two
before a competition
• Fat~no need to avoid it, just be smart about food choices
Protein sources
• High protein, low carb diets are effective for short term weight
loss. Best for long term is calorie restriction, exercise and
increased protein intake
• Lean meats
• Dairy, Greek Yogurt
• Soy
• Protein shakes or bars
Carbohydrate Sources
• Carbohydrates are broken down into glucose that is used for
cellular energy. This is the food source that you need for exercise.
Low carb diets can lead to poor exercise tolerance due to lack of
available fuel
• Potatoes, both white and sweet
• Rice
• Whole grain breads
• Fruits and vegetables
• Also provide vitamins, minerals and fiber
Nutrition recovery
• Even when ‘cutting’ or losing weight, maintaining high protein
intake helps with musclular recovery and maintenance of lean
body mass
• To help start the muscular rebuilding and glucose regeneration
post exercise, consume a carbohydrate and protein mix in
approximately a 3:1 ratio carbs to protein
• Chocolate milk, turkey sandwich
• For endurance events lasting longer than 1 hour, consuming a
carbohydrate/electrolyte beverage is important
• Gatorade, powerade
Strategies
• Pre Event
• Carbohydrate, protein, fluid intake 1-2 hours prior to participation
• Post Event
• Carbohydrate, protein in 3:1 ratio, fluid replenishment
• Multiple Event
• Pre event meal eating with electrolyte replenishment and carb/protein
snack between events to maintain energy levels
• Endurance Event
• Carb load before event, plan on fluid, glucose, protein during the event and
carb/protein/fluid post workout
Meal Frequency
• Shoot for 4-6 “meals” a day
• Should contain carb/protein/fat
• Total calorie should equal daily needs
• 500cal x 6 meals=3000 cal
• Protein at each meal should equal daily needs
• Ex. 30g/meal x 6 meals=180g/day
Creatine supplementation
• Naturally stored in the body
• Used to increase strength, hypertrophy and delay time to fatigue
• Effective in improving lean body mass and for improving high
intensity, short duration bouts of exercise
• Most effectively used as creatine monohydrate
• There has been speculation that it can cause kidney and liver
damage, but has been shown to be safe in healthy athletes. Main
side effects are bloating, GI upset and weight gain
Caffeine supplementation
• Possible ergogenic effects
• Improved endurance via glycogen sparing, increased strength of muscle
contraction, alter sensation of fatigue, increase alertness and motor unit
recruitment
• Recommendation
• 3-6mg/kg 60 min prior to participation in endurance events. Habitual use
can decrease performance benefits
B-Hydroxy-B-Methylbutyrate (HMB)
• Metabolite of BCAA used to increase lean body mass, strength, and
inhibit muscular breakdown
• Seems to be most effective when taken 2 weeks prior to an event
and 30-60 min prior to high intensity exercise
• Well tolerated with few adverse effects
Energy Drinks
• Main ingredient is caffeine and effects are due to CNS stimulation
• Typically contain many compounds that may lead to toxicitiy
• Side effects are cardiovascular in nature and include
hypertension, dysrhythmias, increased heart rate, insomnia and
there have been reported fatalities
Tart Cherry Juice
• Can decrease the discomfort as a result of muscle damage
• Studied in runners
• Has an anti-inflammatory effect that can modulate pain
Multivitamin
• First, focus on your diet and eating a wide variety of foods
• Supplement what you are deficient in
• Look at nutrition labels
• Many foods, supplements contain added vitamins
• If you don’t need it, you just eliminate it
Plan for performance
• Training adaptation=appropriate load+recovery
(physical/mental)+nutrition
• Strength 2-3 days/wk
• Interval training, endurance training 2-3 days/wk
• Eat a broad variety of food-focus on your diet
• Base your estimates off your goal weight!!!
• Stay hydrated
• Supplement what you need to succeed (if anything)
• Sleep minimum of 6 hours/night
Questions?
• Feel free to contact me with questions
• www.fingerlakesathletics.com