Overview. Confusion? Mindset for the morning.coaching? 9/18/2015. Training Fads & Myths. Lecture. Practical

Transcription

1 Overview Training Fads & Myths Michael Cook, MSc, CSCS Coaches Week September 19 th, 2015 Lecture Planning and organization of training. The use of technology. Sport Specificity. Youth resistance training. Practical Technique considerations and myths. Q & A. Mindset for the morning.coaching? Confusion? Hello.Newman!. Give me the maximum strength. Jerry, just remember It s not a lie if you believe it. The George Costanza Phenomenon. 1

2 No Guarantees Sorry.kinda Planning & Organization of Training Why Plan? Attempting to exploit complementary training effects at optimal times, manage fatigue, and prevent stagnation or overtraining (Plisk & Stone, 2003). Common Models Game theory. Any situation of strategic interdependence where one players decisions or actions interact with another s. Periodization is the use of planned unpredictability to manipulate or outmaneuver another player, whereby the other player is the body s adaptive mechanism. 2

3 Major assumptions Scientific studies Broad Vs. Narrow Focus Nature of stress Metabolic Neurological Structural Specific Vs. General. All models play with two basic variations: Frequency of fluctuation. Amplitude of fluctuation. Fluctuating Stress Stress Overall general stress Magnitude of Change an example (Issurin, 2008) Fitness Fatigue Model Two Factor (Bannister, 1990., Chui et al 2003) 3

4 The fatigue conundrum Almost all activities are more productive when fresh Training reduces freshness Therefore: how can the week be most optimally organized to maximise training goals? But... How much fatigue is necessary for adaptation? Is complete rest necessary for adaptation? Do recovery protocols hamper the adaptive process? Do recovery protocols impede the development of fatigue resistance? Should recovery also be planned? Seduced by Technology Technology My Experiences Kinematic Analysis Video. Kinetic Analysis - Force Plates, Jump Mats, Etc. Physiological Heart Rate Monitoring. Psychological Mood Questionnaires. Mujika. Is Technology Vs. Pedagogy 4

5 Specificity Structural Injury Prevention Physiological energy availability Neuromuscular application of required force 9/18/2015 Sport Specificity Does it exist? Specificity Continuum (Bondarchuk, 2006) No. of Exercises Small Event Competitive Exercise Specific Development Exercises Special Preparatory Exercises General Preparatory Exercises Large General Selection Principle of Dynamic Correspondence (mechanical) Sport Specific Selection Youth Resistance Training Amplitude and direction of movement Accentuated region of force production Dynamics of Effort Rate and time of maximum force production Regime of muscular work Adapted from Siff

6 Stress 9/18/2015 Traditional Misconceptions Strength training damages growth plates and stunts linear growth. Strength training is unsafe and harmful for children. Pre-pubescent youth cannot benefit from strength training due to little-to no circulating androgens. Mechanical loading and bone density Intervention and cross-sectional data suggests that bone density responds to loading through physical exercise: Jumping exercises enhances BMD in adolescents (Hughes et al., 2007; Specker & Binkley, 2003; Witzke & Snow, 2000). Type of exercise for BMD? Pattern of deformation magnitude and cycles Sprinters vs. Endurance Weightlifters Cyclists poor bone health High stress, low repetition HEALTH repetition low stress, high repetition INJURY Effectiveness of strength training Muscular Strength Plethora of data suggesting children can get stronger through resistance training (Falk & Tenenbaum, 1996; Payne et al., 1997; Faigenbaum, 2011; Faigenbaum et al., 2009). Machines, free weights, body weight, medicine balls, bands Which is best? Loading by any means helps Weeks, 1-3 sessions/wk, ~ 30% improvement. Mechanisms appear to be predominantly neural. Power less evidence but specificity response appears to be more sensitive in children Need for movement literacy. Weightlifting and powerlifting for children? ACSM (2000), BASES (2004) and NSCA (2009) all suggest avoid maximal lifting and competitive strength training. Evidence that WL and PL are safe for children? Prospective (Dvorkin, 1992, 1975; Pierce et al., 1999; Byrd et al., 2003). Retrospective (Hamill, 1994; Brown & Kimball, 1983). Evidence that WL and PL is effective for children? Intervention (Servideo et al., 1985). Correlational (Carlock et al., 2004). 6

7 Plyometric training for children? S&C A S&C Treatment Specific Treatment to LTAD? (Rhodri et al, 2012) Guidelines Imagine this today? 7

8 Thank you References (available upon request)