Injury Prevention. Strength & Conditioning
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- Frank Stewart
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1 Injury Prevention Strength & Conditioning 1
2 Key Considerations Program Loading & Quantification Program Development Program Implementation & Execution
3 Loading & Quantification Strength & Conditioning / Support Team 2
4 Load Planning & Management Training Principles Yearly Plan with specific phases (both pool and gym) Technical Development (include screenings) Specific Training Qualities / Capacities - Strength Development through to Max Strength - Power and Plyometric Development - Transfer of dryland into the stroke / pool 4
5 August August 2018 Building Metabolic Capacities onto Great Technique & Skill Competition Preparation Build Competition Preparation Build Athleticism and Strength in Gym Maintain Strength in Gym / Power Development Rebuild / Maintain Strength / Power in Gym Saturday Sunday 1 January 1 1 Major-Comp Monday August 2 AEC&ANC 1 AEC&ANC 2 May 2 Selection Tuesday 1 OFF 3 November Competition Wednesda February March Thursday 3 September 5 2 December Selection 5 Major 3 June 5 Travel 2 Friday Competition 6 Competition Saturday km 7 50 km 4 28 km 2 45 km km km km km Travel Sunday km 6 3 Camp 8 5 Monday 7 4 AEC 9 AEC&ANC 6 AEC&ANC 4 REG 8 Comp Prep 5 Comp Prep 5 REG 9 7 AEC&ANC 4 Comp Prep 9 REG 6 Taper Tuesday Wednesda OFF Thursday AEC&ANC Comp Prep 12 OFF Comp Prep 9 Major Friday OFF Competition Saturday km km km 9 Minor km km km 14 OFF km km Sunday Competition Monday 14 build 11 AEC 16 REG 13 REG 11 AEC&ANC 15 Comp Prep 12 Taper 12 Comp Prep 16 build 14 REG 11 Comp Prep 16 Comp Prep 13 Travel Tuesday OFF Wednesda AEC&ANC 15 AEC&ANC Travel Thursday AEC&ANC Friday Minor Saturday km km km 18 Minor Comp km 20 Competition km km km 19 Travel 16 travel Sunday K Monday 21 build 18 REG 23 AEC&ANC 20 AEC&ANC 18 AEC&ANC 22 Travel 19 Taper 19 Comp Prep 23 AEC 21 AEC&ANC 18 Taper 23 Comp Prep 20 Tuesday REG Wednesda travel Taper Thursday AEC&ANC 26 Minor Minor Friday Competition Competition Saturday km km km km km km km km km travel 25 Sunday Camp Monday 28 AEC 25 AEC&ANC 30 AEC&ANC 27 AEC&ANC 25 REG 29 Comp Prep AEC&ANC 28 Travel 25 Taper 30 Taper 27 Tuesday REG Wednesda Major-Comp travel 29 Thursday Friday Saturday km km 31 Travel-21.5 K 30 Sunday 31 October April July August AEC, Aerobic Capacity; ANC, Anaerobic Capacity; REG, Regeneration; Comp Prep; Taper
6 Approach s to Load Quantification Soligard T, et al. Br J Sports Med 2016
7 Program Development Step 1 Discover where the Performance Shifts are Screenings Physiotherapy (stroke specific) Athletic Abilities Assessment (S&C) Biomechanics Technical Stroke / force application Physiological Pool testing / sets 7
8 Screening: Breastroke Specific Hip Complex Strength Physio screening deep internal / external hip rotators (imbalance) Hip Complex strengthening focus in relation to this to include deep hip rotation exercise s (prescribed by Physio) and S&C prescription aligned with this performance shift (eg: Hip thrust with feet turn out/ theraband).
9 Athletic Abilities Assessment (AAA) * Example of Skill Evaluation of the athlete
10 Advanced Skill Evaluation Assessment of Strength and Power to body weight ratio Pulling - Bench Pull, Chin-ups, Seated Row, Latpull, Alternate Dumbbell Pull. Pushing Shoulder Press, Bench Press, Single Swiss Press, Alternate / Rotational Dumbbell Press. Legs & Triple Extension Exercises Squat, Deadlift, Cleans, Single leg box squat, Split squat, Overhead Squat, Snatch. Conduct testing for the individual (3RM Testing) Eg: Chins / Bench Pull / Squats / Squat Jumps / Counter movement jump Importance of Strength and Power to BW ratio in developing the athlete s resilience and ability to handle load and high volumes, provide a level of Injury Prevention Capacity. Strength = ability to sustain large stresses without fracture Robustness = the ability to withstand or overcome adverse conditions (toughness) KEY POINT GRADUAL LOADING OVER A GRADUAL PERIOD OF TIME (YEARS)
11 Program Development Step 2 Construct the Program Exercise Prescription Exercise at level of skill set of athlete. Check precursor exercise s. Training Phase / appropriate loading Long Term Athlete Development (LTAD) Guidelines
12 Select exercise to skill level of Athlete Evaluation of skill - Physio Screenings - Athlete Ability Assessments - Training Load (TOTAL Pool / Gym) Phases
13 Long Term Athlete Development (LTAD) Evaluation of skill - LTAD - Training Age in Gym V s Biological Age V s Training Age in pool ( JNR EMERGING SNR / PRE-ELITE High Performance / Olympic / World )
14 Program Implementation & Execution Daily Training Environment & Team Skill Execution The only stable condition of life is constant change. Change is a pathway of ups and downs We can not control the speed of goal attainment but we can control the direction ~ Heraclitus (Greek philosopher) ~ Margo Jennings (Olympic Coach Dual Gold Medallists Athletics Kelly Holmes/Maria Mutola)
15 Take Home Points Total Loading and planning with the Head Coach Select exercises according to skill level and provide a pathway of development (LTAD) Technique as a risk factor Faulty mechanics / deterioration under fatigue (acute / chronic load) Functional balance btw arms/legs, stabilising muscles Good data can be used to track healthy athletes in an attempt to minimise injury and optimise training. Good data can be used to help rehabilitate an injured athlete. Good data can help coaches to make smart decisions. Respect and work with your entire teams expertise within the athlete puzzle 5/16/
16
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