Coaching Philosophy. Weight Room. Weight Room 1/25/2012. Track and Field Athlete Development. Kiel Holman CSCS, USAW, CrossFit L1

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1 Coaching Philosophy Kiel Holman CSCS, USAW, CrossFit L1 Track and Field Athlete Development Justin Cecil CSCS, USAW, CrossFit L1 Athlete Focused Science Based Performance Driven Coach Directed Weight Room Weight Room Progressions for all exercises Must be teaching progressions for all lifts Simple to Complex Basic exercises to advanced exercises General to Specific Basic lifts to event specific exercises STRENGTH GAINS ARE SPECIFIC TO THE VELOCITY AT WHICH YOU LIFT!! If you always lift heavy and slow, you will be strong, but slow! Speed/Acceleration Development Football Athletes 1

2 Power Development Velocity of Lift: Tendo The ability to develop a high amount force in a short period of time, termed rate of force development (RFD) The muscle s ability to continue producing force output as its velocity of shortening increases Resistance training should be performed at high speed if the goal is to increase power Objective Feedback Communication Specific to Adaptation Desired Prevention of Failure CNS Autoregulation Overtraining Competition Intensity Hang Snatch: m/s Hang Clean: m/s Bench Press: m/s Squat: m/s Speed Strength: m/s Circa Max: m/s Absolute Strength: m Coach/Athlete Communication Important Factors Subjective Move Faster! That wasn t quick enough! Objective No longer the coach s opinion, it is a measurable fact Prevention of Failure Failure is very taxing on the CNS If athlete is below 0.3 m/s they generally only have 1 2 reps left One of the biggest benefits is simply ensuring that the athlete is sufficiently recovered (Mann 2009) Autoregulation Allows athlete to perform at their best on that given day Pre Session assesments Tendo: Olympic Lifts, Squat Jumps, Plyo Pushup W/out Tendo: Vertical, broad jump, MB throw Physical/Mental ratings of athlete In Session Tendo: use velocity to make adjustments Art of coaching 2

3 Competition Intensity Ballistic Training Flipping the switch Excitement and intensity i of workout Quantifiable feedback Ballistic accelerative, high velocity, actual projection into space In 1 rm lift as much as 24% of concentric movement spent decelerating, increased to 52% in 80% of 1 rm lift Release of implement limits the amount of deceleration 30% resistance produced the greatest increase in force and power over the entire concentric velocity range and also resulted in the greatest increase in maximum mechanical power As low as 15% resistance can be used (MB,PUDS) Article on Power Development Testing your Athletes Strength Big lifts Strength : Weight Ratio Power Vertical/Broad Jump Speed 10yd/40yd Block/Flying 30m Fitness 300yd Shuttle Flexibility Mobility Neural Predominant utilization of anaerobic alactic Sports Sprinting, jumping, throwing Classification of Sport 3

4 Classification of Sport Metabolic Predominant demand of aerobic energy system and partially by the anaerobiclactic system Sports Triathlon, marathon, long distance running Classification of Sport Mixed neural metabolic High demand for and utilization of aerobic and anerobic energy High demands on CNS and PNS Sports Middle distance events, basketball, field hockey, ice hockey, soccer, volleyball, tennis General Preparatory Phase (GPP) Broad General Inclusive Main goal Increase overall work capacity (fitness) CrossFit Phases of Annual Training Plan CrossFit Program that uses weightlifting, running, rowing, kettlebell, Olympic lifting, and body weight gymnastic movements in a continuous circuit fashion in as many combinationsas as creativity will allow. Focus of the program is to improve all 10 fitness domains (strength, power, stamina, endurance, flexibility, accuracy, balance, speed, agility, and coordination) to as high a level as possible. 4

5 Phases of Annual Training Plan Hierarchy of Competitions Specific Preparatory Phase (SPP) Pre Competition Phase (PCP) Competition Phase (CP) General to Specific Simple to Complex Transition and/or Recovery Phase Single, Double, Triple Periodization Track: Indoor to Outdoor Off Season Train through Training cycles remained unchanged Tune Up Slight adjustment in training cycle to see how you measure up Important Very close to peak Major Competitons Arrival of peak Coaching Terms Skill before speed Speed before power and strength Power before strength Strength before endurance General Prep Phase General Physical Preparedness CrossFit CVFMHI IWCABTMD Mechanics, Consistency, Intensity Main Goal: Improve overall fitness Fitness=Work Capacity 5

6 Specific Prep Phase Strength Progression Hypertrophy Circa Max Absolute Strength Strength Speed Speed Strength Bilateral to Unilateral Pre Competition Phase Ballistic Training Start Approx. 30% resistance Jump Squat, Jumping Split Lunge, Bench Throw Decrease down to very light implements MB, PUDS, Kettlebells Annual Plan Competition Phase Weighted Plyos Weighted Vest, light DB or MB Body Weight Plyos Plyo Progression Low to High Intensity Off season Warm Up: 15 min Pre Hab: Mobility and Activation Throws footwork, drills, plyos and footwork Dynamic Warm Up Speed/Acceleration and Explosive Exercises: 15 min Speed/Accel Drills, plyos MB Throws Weight Room: 45 to 60 min Cool Down: 10 min Flexibility/Mobility In season Warm Up: 15 min Pre Hab: Mobility and Activation Dynamic Warm Up Sports Performance Exercises: Explosive Exercises Throws Practice: 60 min All throws and Drills Cool Down: 10 min Flexibility/Mobility 6

7 Equipment Church of Iron Sports Performance Weight room Track and field Contact info Kiel Holman Cell: (765) location 5210 E. 64 th Street Indianapolis, IN Office: (317) Facebook Page Justin Cecil Cell: (765) Office: (317) YouTube #TrainHardBeAwesome 7