Transcript PHYSICAL PREPARATION IN THE CLUB ENVIRONMENT

The Dynamic Athlete
Pete McKnight
Strength & Conditioning Coach
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Workshops
1. The Healthy Athlete
2. The Robust Athlete
3. The Dynamic Athlete
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The Healthy Athlete
Warm-up
Drills
Mobility and flexibility
Key areas of injury incidence & importance
of addressing these weaknesses
Foot and ankle conditioning
Cool down
Self management
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The Robust Athlete
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Warm-up and drills
Whole body conditioning
Hip and hamstring
Lower back
Foot and ankle
Foundation for weight training
Trunk and core conditioning
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The Dynamic Athlete
Developing strength and power through
weight training
Olympic style weightlifting
Partial lifts and their variations
Plyometrics
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Strength Characteristics
Isometric force: time curve indicating maximal strength, maximal rate of force development, and force at
200 ms for untrained, heavy-resistance strength-trained, and explosive-strength-trained subjects
(adapted from Häkkinen et al., 1985 a, b).
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What is Strength?
The ability to exert a force against a
resistance.
F=ma (Newton’s 2nd Law of Motion)
Dynamic strength is defined as the
maximal ability (capacity) of a muscle to
exert force or torque at a specified velocity
(Knuttgen & Kraemer, 1987)
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Strength is force generation
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POWER =
STRENGTH X SPEED
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What is Power?
Force-velocity curve showing how power can be related to these qualities
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What is Conditioning?
Capacity for training
Building blocks for future work
‘Prevention’ of injury
Physical preparation
3-D Training
Lower level training – pre-strength
Auxiliary training – parallel to strength
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Priorities
“Be careful over emphasising qualities that
are not specific to the primary
components or objectives of the training
cycle, because you will have too many
qualities competing for the draw on the
nervous system.”
Charlie Francis
Neuromuscular demands
Metabolic demands
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Priorities
Demands of the event?
– What really matters
– How strong is strong enough?
Strengths vs. Weaknesses
Biggest gains – best use of time
Time of year/periodisation cycle
Level of athlete/training age
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Planning a programme
Strength
– Fundamentals e.g. Olympic lifts & variations
– Squats
– Dead lifts; RDL’s
Supplementary exercises
– Olympic variations
– Conditioning Exercises
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Strength
Typical rep range 1-5; multiple sets
Rest – full recovery
Weight – 75-100%
Bilateral leg; Unilateral leg
Posterior chain
Hips
Upper body press
Upper body pull
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Power
Typical rep range 1-6; multiple sets
Rest – full recovery
Speed – fast / explosive
Weight – 30-60% 1RM
Multi-joint
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Power/Speed
Olympic lifting exercises
Squat based power exercises
Medicine ball / Powerbag throws
Power Jumps
High level of force, less focus on velocity
Reactive Jumps
Small amplitude, high speed of contraction
Resisted Running
Rotational Power
Upper body power
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Other Considerations...
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Choice of Exercise
Must serve a purpose
Must be executed correctly to maintain
emphasis and function
Phase dependant
Speed dependant
A assists B; B assists C; C impacts
performance
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Good Coaching/Good Training
“Repetition is the mother of learning”
Latin Proverb
“Precise repetition is the mother of
excellence”
• Quality is better than quantity, but a larger
quantity of quality work is best
• Intent
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Intent
“Intension to move the bar quickly rather
than the actual speed of the bar is the goal”
(Young & Bilby, 1993)
Better recruitment of motor units
Synchronisation
Muscles activated at higher frequency
Transfer of force
“You can’t push rope...”
Focus
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Testing
1RM Strength Tests
Speed
Acceleration
Vertical Jump
Key Competencies
Goal setting
Motivation, structure, planning
Direct Training
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The Clean
Start Position
First Pull
Transition
Second Pull
The Catch
Recovery
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The Jerk
Start Position
Dip
Drive
The Catch
Recovery
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The Snatch
Start Position
First Pull
Transition
Second Pull
The Catch
Recovery
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Variations – Hang Clean
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Variations – Jerk Behind Neck
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Assisting Exercises
Good Mornings; Romanian Dead lifts
Front Squat; Back Squat
Overhead Squat
Dead Lift
High Pull
Push Press; Behind Neck Push Press
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Resources
Explosive Lifting for Sports
(book & DVD)
By Harvey Newton
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Resources
www.seehowtheycoach.com
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