Training Age. Patrick McHenry Rick Howard, M.Ed., CSCS, *D. Rihoward41

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2 Training Age Patrick McHenry Rick Howard, M.Ed., CSCS, *D Rihoward41

3 Training Age Purpose Biological approach may lead to further development Continuous development of motor potential As sport skill increases body must become more efficient Training effect should not interfere with technique

4 Session Outline Define and Describe Training Age Provide Examples of Training Age Discuss Training Age and LTAD LTAD and Lifting Progression

5 Different Ages Balyi, Way, and Higgs, Long term Athlete Development, 2013 Chronological age in yrs Skeletal maturity of skeleton Relative age variation among children in same age group Developmentalphysical, mental, cognitive, emotional maturity

6 Resistance Training Age Myer et al, ACSM Health and Fitness Journal, 2013 Theoretical construct to guide practitioners in selecting appropriate exercise criteria Length of time from initiation of regular fitness training until the present time

7 Training Status Essentials, (4 th Ed), Haff and Travis Triplett, Eds., 2015 Athlete s current level of preparedness to begin/progress a resistance training program Type of training program (resistance, speed, etc.) Length of consistent participation in training program(s) Level of intensity Degree of exercise technique experience (Maturity physical, psychosocial, etc.)

8 Sport Training Age Balyi, Way, and Higgs, Long term Athlete Development, 2013 General number of years of training and participating in VARIOUS sports Specific number of years in SPECIFIC sport Training age is how long the athlete has been in formal training for the sport. I.e. level of development. Gambetta

9 LTAD Training For All Ages Pillar 1 accommodate for nonlinear growth and development Pillar 2 all ages, abilities and aspirations from early childhood Pillar 3 enhance physical activity from early childhood Pillar 4 early sport sampling

10 Theoretical Model of Training Age Myer et al, ACSM Health and Fitness Journal, 2013

11 NSCA Essentials Definition

12 Theoretical Model of Training Age Beginners, Intermediates, and Advanced should not be following the same program Progress and Regress Every Exercise and Movement

13 Solutions for Practitioners Keep it Simple Have Progressions and Regressions Sport Relevant Have Performance Standards do your standards meet team goals and sport energy system(s) What testing methods do you use to adjust training age?

14 Process, Not Product Faigenbaum et al, ACSM HFJ, 2016

15 Criterion Repetition Maximum Testing Faigenbaum and McFarland, SCJ, 36(1), 2014 (D)eveloping, (C)apable, (B)asic, (A)dvanced Includes an element for modeling exemplary behavior, appreciation for the skill, and following safety procedures

Tips to Maximize Training Age Lloyd et al, Long term athletic development, JSCR, 29(5), 2015 NASPE, Looking at PE from a developmental perspective, 1995

16 Tips to Maximize Training Age Lloyd et al, Long term athletic development, JSCR, 29(5), 2015 NASPE, Looking at PE from a developmental perspective, 1995 Developmental Perspective Qualitative/Quantitative Sequential Cumulative Directional pos or neg Multifactorial all fitness attributes and motor skills Individualized

17 Progressions and Regressions Meadors, NSCA, 2014 Gallahue and Ozmun, Psychomotor Developmental Stages, 2006

18 Physiological Considerations Peak bone mass is achieved by 21 that s why loading must be gradual from vermeil Muscle mass of yr old on average about 1/3 of body weight. Muscle mass of an adult is about 44% (late teens early 20) Jarver

19 Lifts LEVEL I LEVEL II LEVEL III LEVEL IV SQUAT BDY sqt Sqt Bar split overhead w/bar overhead sqt Lunge F Front sqt back leg on bench db overhead Lunge B split sqt single leg on box lunge step backpull through Split Sqt lunge f w/ bar foot in SBT Single leg sqt DB step up on box Sqt w/ SBT chest lunge b w/bar Lunge f w/ db DB lateral step over box Hold rack 1 leg up sqt lunge lateral lunge b/ db DB sit bench lunge step out Blaster squat front single leg w/ SBT lunge lateral w/ db Overhead sqt sbt 45 *angle lunge walking lunge walking overhead lunge Front Split Sqt overhead backward lunge Blaster Snatch squat blaster squat push blaster over head sqt blaster back squat SBT lateral Lunge BENCH push up bench close grip bench w/ top DB bench bench w/ training bar bench wide grip bench w/ botton DB alt bench (one a time bench SBT push up bench feet up DB piston bench(both move) wall push DB push up SBT feet in push up DB feet up DB standing fly DB push up pull DB alt feet up band on back chest press DB pistion feet up DB push up lat raise DB push up front raise Blaster Fly band push up UPPER BODY Incline back military DB incline DB push press (pecs / shoulders) front military DB back raise DB military Jerk DB front raise DB arnold press push press DB Jerk DB side raise plate scoops db scoops band military band on shoulder pull down UPPER BODY seated row Plate pull over DB pull over standing 3 way band row (back / pulls) lat pull down v / rope lat pull down SBT 1 rm up/ down fly (palms up/ thumbs up/ staight arm pull do H= horizontal cable straight arm pull down standing cable row BAND YTW DB bent over row V=vertical bar upright row SBT reverse fly Band pull down Cable reverse fly reverse grip lat pull down band reverse fly Cable 3 way row Blaster reverse fly Train bar pull over SBT YTW (upright/straight/ top down) back wall thumb on wall SBT standing row Blaster bent over SBT Rotate side to side prone pull up w/ bar bar bent over row Blaster reverse fly prone YTW back /arms on wall wall scapula rotation wall pu pich shoulders SBT pinch shoulders band scapula rotation CLEANS ATLP to stand catch DB high pull DB clean ATLP= Athletic Position ATLP to shrug upright row to catch DB power jump Snatch grip pulls from floor below knee to stand catch to squat DB KB swings Hang snatch grip pulls below knee to shrug ATLP to clean 3 high pull 3 clean 3 high pull 3 clean 3 RDL below knee to high pull below knee clean 3 high pull 3 clean 3 military 3 clean 3 front squat sandbag KB swings Rack clean (above knee) clean & push press blaster shurs clean & jerk

20 Squat / legs Squat Progressions body (band if needed to hold onto) forward lunge backward lunge goblet lateral lunge step up on bench behind cross over

21 leg on bench behind step down (heel touch only) lateral step down 1 leg suspended squat split squat bench cross over step off walking lunges split overhead back

22 OLYMPIC LIFTING PROGRESSSON Level I clean shrugs (above / below knee) high pulls (above / below knee) catches front squat & split squats Level II Clean high pulls from the floor Power cleans (above / below knee) Snatch hang pulls

23 Level III Overhead split squat Push press Clean Power snatch Jerk Level IV Overhead squat Clean & Jerk Snatch

24 Speed Agility Progressions

25 QUESTIONS? Thank you Rick Howard NSCA

FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS

1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle