5/12/2012. Kansas Basketball Strength & Conditioning. Speed Squat Test. Power Output and the Force Velocity Curve

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1 Kansas Basketball & Conditioning Andrea Hudy Assistant Athletic Director for Sport Performance University of Kansas (785) Triple extension the coordinated extension of the hip, knee, and ankle joints during running and jumping is an integral part of our training program because it is in such high demand on the basketball court. Triple extension can occur vertically (jumping), linearly (running), and laterally (shuffling/skating). If we can increase the amount of ground reaction forces a player generates in the weightroom while performing triple extension, that will transfer to the court in the form of better mechanical efficiency when the athlete is no longer under resistance. Basketball requires fundamental movements such as running and jumping and demands high power, high velocity movements across diverse planes of movement from a wide variety of positions. Therefore, our basketball-specific weight training philosophy begins with a foundation of functional ground-based strength and explosive exercises that mimic the coordinated movements occurring during competition. Mechanical efficiency is the ratio of work output to work input. In other words, it is the ratio of external work performed to total energy expenditure. If we can increase the amount of work a player performs while keeping his energy expenditure the same, then we are creating a better conditioned athlete who can stay more powerful for longer periods of time. Speed Squat Test Power Output and the Force Velocity Curve Speed/strength training /speed training Purpose: To determine lower body power for each member of the 2009 KU Jayhawk Men s Basketball Team. 1

Max Speed Squat Power (W) Size Principle Asychronous. Work Capacity Asychronous. Work Capacity Sychronous. Power output Sychronous.

20%-90%) 2008 watts 883 Watt (12 weeks of training) 2009 watts 2008 max 2009 max Mean power for range of Average of 13 percent motion.

723404255 Morris 2009 405 253 63 938 770 2008 315 Mk Morris 2010 245 425 286 67 4.269388 1.734693878 1046 1002 2009 415 282 68 2008 365 785 857 Taylor 2010 185 300 255 85 4.632432 1.

2 Max Speed Squat Power (W) Size Principle Asychronous. Work Capacity Asychronous. Work Capacity Sychronous. Power output Sychronous. Power output Slow Fast Twitch recruitment Force production to target FT muscle fibers 2-3 days /wk of load lifting Power Output and the Force Velocity Curve Speed Squat Test (8 sets of 2 reps 20%-90%) 2008 watts 883 Watt (12 weeks of training) 2009 watts 2008 max 2009 max Mean power for range of Average of 13 percent motion.not peak power increase in Watts on Speed Squat Test Name Year BW (lb) 1 RM Wmax Load Wmax % 1 RM Wmax 1 RM/kg Marcus Morris Mk Morris Taylor had a bigger influence on power output in womens bball players Because Speed Squat Results Power Relationships Men: y = x R 2 = Reed Women: y = 7.516x R 2 = Men Women Releford RM Squat (kg) 2

W/kg Body Weight had a bigger influence on power output in womens bball players even when adjusted to body size Speed Squat Results (Rel. BW) Team Results for Speed Squat 12.0 10.

3 W/kg Body Weight had a bigger influence on power output in womens bball players even when adjusted to body size Speed Squat Results (Rel. BW) Team Results for Speed Squat Relative -Power Relationships Men: y = x R 2 = Women: y = 6.537x R 2 = Men Women RM/kg Body Weight 2) Squat power is related to vertical jump Squat Power & VJ hgt. Shared Variance = 50% 1 RM/kg & VJ hgt. Shared Variance = 4% 3) Little shared between squat strength and VJ 1) is related to squat power -VJ height 1 RM/kg & Squat Power -Speed Squat Power/kg BW Shared Variance = 67% - 1 RM Squat /kg BW Message Squat strength (1 RM) squat power VJ height ******Must train the whole continuum The Core The function of the core is to transmit force through the kinetic chain Lumbar stabilization Knees to shoulders Four sub-systems of the outer unit (Paul Chek, NASM) Sub-systems of the Outer Unit (Based on Locomotion & 3 Movement Planes) Anterior Oblique System (AOS) -Oblique abdominal muscles -Contralateral adductor muscles -Innervating anterior abdominal fascia Posterior Oblique System (POS) -Latissimus dorsi -Contralateral gluteus maximus Lateral Sub System (LSS) -Gluteus medius -Gluteus minimis -Ipsilateral adductors -Contralateral quadratus lumborum Deep Longitudinal Sub System (DLS) -Posterior chain -Thoracolumbar fascia -Biceps femoris *Perform functional core/torso specific lifts for Basketball & superset with Force Production lifts 1) Explosive paired with aos 2) Squat Variation paired with pos 3) Bench Variation paired with lss 4) Shoulder Variation paired with dls 5) Back Variation paired with TORSO 3

Number of Sessions 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1) Explosive paired with hand/eye

4 Number of Sessions ) Explosive paired with hand/eye coor 2) Squat Variation paired with eye/foot coor 3) Bench Variation paired with 1 leg explosive 4) Shoulder Variation paired with balance 5) Back Variation paired with TORSO Planned and Unplanned Non-Linear Periodization Program Design Non-Linear Can t replicate power on daily basis (Kraemer) Increased variability (not monotonous) Increased ability to adapt to training schedule Weekly power, strength, and endurance workouts Easier to individualize conditioning/lifting training programs on a daily basis Linear Useful when peaking performance for one or multiple events Useful when you have a set schedule (i.e. football) Has scheduled periods of active rest to aid in the prevention of overtraining or unwanted overreaching Unplanned Based on intensity of practice (pedometer, vj, heartrate monitor) 30 minutes Total body workouts In-season Planned Before individual workout 45 min to 1 hour and 15 min. Total body workouts Off-season, summer, pre-season Based on month or time of the year, there could be Planned or Unplanned S&C Yearly Planning Calendar with a linear periodization trend Summer Summer Pre-season Season Post-Season Post Plan As volume decreases, load increases Summer Plan Oct./Dec. Season July August Sept. Oct. Nov. Dec. Jan Feb. March April May June Summer/Preseason Season BIG 12/NCAA Summer Time of Year & Conditioning Practice Games Planned Unplanned May July Sept Oct Dec Feb Apr 4

5 Synchronous vs. Asynchronous Exercises Synchronous Going on at the same rate and exactly together; recurring together for high power output. High intensity, short duration. Vertical jump, Acceleration. Asynchronous--not occurring at the same time. activities for work capactity. Lower intensity longer duration. Weekly Program Design (Off-season) Monday Tuesday Thursday Friday Cond 1st Lateral Funct Circuit / Speed Cond 1 st Linear Speed/ -Explosive Exercises (Synchronous) always performed first followed by Exercises (Asynchronous) Weekly Program Design (Off-season) Monday Tuesday Thursday Friday Cond 1st Lateral Funct Circuit / Speed Cond 1 st Linear -Explosive Exercises (Synchronous) always performed first followed by Exercises (Asynchronous) Speed/ Monthly Program Design (Conditioning Periodization) Monday Tuesday Wed Thursday Friday 50 x 10 yds (2-5 sec.) 18 x 25 s (25 sec.) 50 x stadiums (8-10 sec.) 8 x 200 s (32-34 sec.) 60 x 10 yds 20 x 25 s 60 x stadiums 10 x 200 s 70 x 10 yds 22 x 25 s 70 x stadiums 12 x 200 s 80 x 10 yds 24 x 25 s 80 x stadiums 14 x 200 s Power Power Sync. Async. Sync. Async. Monthly Program Design (Non-linear with a Linear Periodization trend) Reps Monday Tuesday Thursday Friday May June July August Volume Power Speed/ / Speed 1) Explosive paired with hand/eye coor paired with aos 2) Squat Variation paired with eye/foot coor paired with pos 3) Bench Variation paired with 1 leg explosive paired with lss 4) Shoulder Variation paired with balance paired with dls 5) Back Variation paired with TORSO 5

6 Training/Conditioning Continuum Kansas Basketball Workout # 3 Week 1 WARM-UP SETS Upright Row to Press 2 x 4 superset w/ Full Snatch 2 x 4 **work technique, hook grip, hip extension, high elbows, force production ethics performance Kinetic Chain prehab movement patterns pop and drop,' footwork Power Snatch 5 x 3 hand/eye--tennis ball catch off wall 2 x 20 Hyper to ham on GHD 2 x 8 Incline 5 x 8,8,6,6,4 H.I.T Westside Olympic Based Functional Hip Work 2 x 8/8/8 Hip Hikers 2 x 8/8 Force Development Rate of Force Development Functional Front Squat 5 x 4 balance--dyna db disc shoulder press 4 x 4/4 Pull-ups/Clap pull-ups 4 x 3 Motor Learning Machines Chains Weight Release Hooks Tendos Myotest Olympics Plyos Sprint Development/ Training Stability Balls Bosus/Dynadi scs Prevention Movement Screens MB Pivots 2 x 30 BW Cross-over Step up 2 x 4/4 KANSAS BASKETBALL S & C DAY 1 DAY 2 DAY 4 DAY 5 Rotator Cuff Cords Weights Theraband Choice Warm-up Bands Splits/Lunges Railing Bodyweight Speed Dev./Upper Court Mov't/Upper Speed Dev./Upper Court Mov't/Upper Hip Hip Work Track Hurdles Leg Swings Slideboard Ham Hip Lifts SB Ham Curl GHD RDL Groin Lat Sqt/SB/Lunges Sumo Squats Circumduction Slideboard Torso MB Cords SB Body weight Speed Dev. Linear Tennis Balls Mini Hurdles(plyos) Resistance Running Hill (starts) (purp cords/sleds/partn) Agility Lateral Tennis Balls Hurdles/ladders Ladder sprints Pro Agility/slide Plyos Track Hurdles Mini Hurdles Jumprope Vertimax Clap Push-up MB Throws Box Clap Push Bar throws Balance/pre-hab Disc Airex Squats Purple Cords Choice 6

Week 6 (January 6-12, 2013)

Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement