2017 Coaches Clinic. Strength Development for Athletes

Transcription

1 2017 Coaches Clinic Strength Development for Athletes

2 Optimizing Athlete Performance: Grooming Athletes to Better Apply Sport Specific Skills Austin Shoemaker CSCS, USAW

3 An Athlete s Purpose Reach their highest genetic potential and optimal level of skill

4 What Should Our Goal Be as Coaches? To prepare an athlete to have the ability to use all bio motor abilities, along with sport specific skills, necessary without any leakages to efficiently & effectively complete a movement solution or simple motor task in game like situations.

5 Athletes vs. Athleticism Skills Developed and modified with practice (Specific to sport) Bio-Motor Ability A physical capacity that can be genetically determined or influenced by training Athleticism A motor trait where one is capable of creating a movement solution to a specific movement problem in the context of sport

6 Strength Dexterity Balance Power 8 Bio-motor Abilities of Athleticism Flexibility Endurance Speed Coordination

7 Why Athletes Must Have Strength Training Helps to reduce injury or possibly even severity of injury Improvements in overall flexibility Healthy, efficient body composition Increasing resting metabolism Packing the power Increased bone mineral density Overall improvement in sport specific skills

8 7 Pillars of Human Movement Push (Bench Press) Pull (Pull Up) Squat Hinge (deadlifts, swings, cleans, snatches) Carry (Loaded Carries) Rotation (Rotational MB Tosses/Slams) Counter-Rotation (unilateral suitcase carries, unilateral floor press)

9 Sport Specificity vs Sport Relevant Training Sport Specific: Everything needs to look, smell, feel & taste like the sport Sport Relevant: Not Specific to sport, but relevant Train for the demands of the sport, and be sport appropriate when training, not sport specific

10 Sport Relevant Training I Have to take the car, put it in the garage to work on the motor. When working on the motor, I m not improving the capabilities of driver. But, if I upgrade the motor I optimize the drivers capability on the track (field). Nick Winkleman

11 Transfer of Training Must have Transfer of Training Sequential or concurrent development of motor abilities will have a corresponding outcome that exhibits positive, negative, or no change in performance Optimal Transfer = results of complimentary strength and movement qualities being developed in the correct sequence

12 Transfer of Training When training you want potentiated positive affects Adaption from one phase transfers and combines with the next Overload vs Specific Graph Studies on Squatting & Sprinting Squat à Plyo à Sprinting A merge, a sequence, a transformation/transfer

13 Overload Specificity

14 Developing Correct Sequence: General vs. Specific The more I overload an athlete, the less specific it is (curve) We put athletes through squatting programs to maximize overload Developing Specificity = trying to develop coordination, improve motor ability, improve motor capacity These are not always 1:1 with overload Remember: Race Track Vs. Garage

15 Progression Hierarchy General: Develops a basic underlying capacity to express force Nonspecific, but a creates a pool of force development capabilities (may utilize to develop max strength) Specialized: Explosive strength capacity à Speed Strength Specific: Develop starting strength & an expression of explosive strength capabilities (sprinting for a track athlete) All 3 are needed, each one underpins the success of the other

16 Optimal Relevant Overload vs Specific Movement Training Progression Hierarchy General Movement = Max Strength (BS) Specialized Movement = Explosive Strength (Clean) Specific Movement = Starting Strength (Acceleration/Sprinting)

17