SLU 2007 SUMMER STRENGTH & CONDITIONING

Transcription

1 SLU 2007 SUMMER STRENGTH & CONDITIONING CONTENT PAGE Increase muscle strength & power 2 Improve running speed & agility.. 5 Improve cardio-vascular endurance 7 Work on sport-specific skills. 8 Gain muscle weight. 9 Lose body fat 10 Rehabilitate a past injury 11 Improve mental toughness and discipline. 12 1

2 INCREASE MUSCLE STRENGTH & POWER There are 5 keys to increasing the strength and explosive power of your muscles: 1. Overload the muscles in the weight room. When performing the strength training exercises listed on your workout forms, attempt to obtain a maximum number of repetitions for each set listed. Whether the repetitions are high (16-20), medium (8-12) or low (2-6), going for those last-hard-to-get reps assures that a maximum number of muscle fibers are worked, or recruited, especially the stronger, more powerful type II muscle fibers. If this is done, they will grow stronger if given time to recover and heal. A progressively overloaded muscle can then 1) contract with more force for better strength output, and 2) display greater explosive power if you consciously apply this force more quickly. This is why we emphasize working each set to muscular fatigue; to achieve maximum overload. 2. Work all muscles and joints of the body. It s all about balance. Executing proper athletic skills and minimizing injury potential depends on a strong body from head to toes. The prescribed exercises in your program address all muscle groups and joint movements in the body in balance. In example, if we do a push, we do an opposite pull. If we do a quadriceps exercise, we also do a hamstring exercise. If we do a front shoulder exercise, we do a rear shoulder exercise. The reality is, being weak in one area of the body will negatively effect skill execution and increase the risk of becoming injured, so balanced strength is emphasized. 3. Use controlled lifting form in the weight room. Practice being fast and explosive outside it. To touch on this a bit more, in order to recruit and overload the greatest number of muscle fibers ESPECIALLY THE GREATER FORCE-GENERATING TYPE II FIBERS a high-tension should be produced during strength training exercises. For this reason, relatively heavy weights and controlled lifting form are required. Lifting a weight too fast does two things (both not good): 1) it decreases muscular tension due to excessive momentum and 2) it increases the risk of becoming injured due to the fact this excessive force creates too much stress on your muscles, tendons and ligaments, especially because it also needs to decelerate. It s during the practice of your sport or the practice of sport-specific drills that you can transfer the newly obtained strength from the weight room to improve your explosive power. Do not attempt to mimic a sport skill with resistance in the weight room as there are better ways to address this Rest, recover and be progressive. It is AFTER a weight room workout when your muscles actually grow stronger. The workout is stimulus to make them improve, but it is the rest time between workouts including adequate sleep each night and proper nutritional intake -- that allows them to grow stronger. Once a muscle has fully recovered it will then be able to exert more force any way you want to express it. This is why we train progressively using the repetition ranges. If you did 150 lbs. for 8 repetitions in an 8-12 repetition range in workout 1, you should be able to do 9 or more the next time you do workout 1. Once the high end of the range is achieved in this case, 12 the weight is increased for the next workout and maximum repetitions are then attempted. This is how muscles increase strength; gradual but progressive increases of one extra rep and/or 5 pounds from workout to workout.

3 5. Compliance and effort. Follow the strength training plans supplied to you, and make all attempts to work hard each scheduled day. You are guaranteed to get stronger if you do this. You have 2 options: Option 1: 3 x total body workouts each week on non-consecutive days. Examples are >Monday, Wednesday & Friday. >Tuesday, Thursday & Saturday. >Wednesday, Friday & Sunday. >Thursday, Saturday & Monday....whatever fits your schedule SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY TOTAL BODY TOTAL BODY TOTAL BODY Option 2: Traditional 4-day 2 x upper body and 2 x lower body workouts each week. Examples are >Monday & Thursday = upper body, Tuesday & Friday = lower body, >Tuesday & Saturday = lower body and Wednesday & Sunday = upper body. whatever fits your schedule SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY UPPER BODY LOWER BODY UPPER BODY LOWER BODY Whatever option you choose, use the supplied workout forms to record your training data. Rotate workouts so you re doing a different workout each training day. For example, if doing the 3-day total body option, do this: Day 1 = Total Body 1. Day 2 = Total Body 2. Day 3 = Total Body 3. When you go back to day 1 the next week do Total Body 4, then start over and keep rotating through 1, 2, 3 & 4 throughout the weeks. 3

4 If doing or 4-day split upper/lower option, do this: Day 1 (upper) = Upper Body 1. Day 2 (lower) = Lower Body 1. Day 3 (upper) = Upper Body 2. Day 4 (lower) = Lower Body Strength training reminders: > Rep Ranges on the workout forms: choose a weight that allows overload (muscle fatigue) within the reps listed. When the top end of the range is achieved or surpassed, increase the weight for the next workout. > Some exercises offer a choice (i.e., barbell, dumbbell or machine). Whatever mode you choose, stay with that particular one on that form, but vary the choices (if you can) between forms for variety. > Any questions, contact the SLU weight room: or kelsot@slu.edu. 4

5 IMPROVE RUNNING SPEED & AGILITY Improving RUNNING SPEED is dependent on a number of factors, including: 1. Body type (tall, short, wide, etc.). 2. Body composition (fat to muscle ratio). 3. Muscular strength. 4. Joint flexibility. 5. Nervous system potential (muscle fiber hook ups ). 6. Skill of running fast your experience at all-out sprinting. 7. Fatigue level if tired, you ll run slower. 8. Mental status are you focused on running as fast as possible? All other factors being equal, > Shorter arms/legs can move faster that longer arms/legs. > The leaner you are, the faster you can run. > A stronger body can run faster than a weaker body. > To a point, being more flexible allows you to run faster. > If you re blessed with a high neurological ability and a greater percentage of type II muscle fibers, you can run fast. > If you re skilled at sprinting that is, if you ve practice and refined the proper sprinting mechanics you can run fast. > If you re in shape, you will run faster as compared to being out-of-shape. > If you re really focused on running as fast as possible, you ll run faster as compared to not being mentally focused. Improving running speed can come about if one addresses the above applicable speed dependents. Some things cannot change, including your body type and nervous system potential, but you do have control over the other factors. If you re significantly overweight and decrease body fat levels, if you increase over-all muscle strength, if you stay flexible, if you practice running fast using good running mechanics and/or are if you re really focused on going all out, you can improve your running speed. So, to make any realistic improvements in running speed be sure you do the following; 1. Get stronger. Follow the supplied strength training workout forms. 2. If you re significantly overweight (fat), lose some of this body fat and you ll be carrying less excess weight that can slow you down. 3. Stretch every day before and after workouts. 4. When you run the sprints prescribed in the speed/agility program, work on good running form. 5. Get in good cardio-vascular condition. You ll be able to then run at your maximum potential the whole game. 6. Think fast! When you re running anything whether it s 10 yards, 150 yards or doing an agility drill run as fast as possible relative to the distance/drill. Get from point A to B as fast as you can. 5

6 Improving AGILITY is also dependent on the above running speed factors, but also on: 1. Your ability to react to game/competition situations. 2. Your body position when attempting to change directions. 3. Your skill at accelerating in backpedaling, lateral shuffling, planting, cutting, and turning positions. So, to make any realistic improvements in agility, heed the above recommendations for improving running speed, and also do these two important things: 1. Replicate as many game-type situations as possible. Whatever you re required to do at your playing position or whatever situations/circumstances you ll face in competition, PRACTICE THEM EXACTLY AS YOU LL EXPERIENCE THEM! 2. Follow the designed agility drill program that will expose your body to various forward run, backpedal, lateral shuffle, planting, cutting, accelerating and reacting drills. They are not exactly sport-specific, but do offer these benefits: 1) they condition your body for similar demands you ll face in competition and 2) they target the energy system(s) used in performing various quick, explosive change of direction movements you ll encounter in your sport. Bottom line: Follow the details of the speed and agility drill program supplied to you. EXAMPLE SPEED & AGILITY TRAINING DAYS OF THE WEEK: SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SPEED & AGILITY WORK SPEED & AGILITY WORK SPEED & AGILITY WORK Speed & agility training reminders: 1. Follow the designed pre-conditioning warm up and flexibility routine before each speed and agility workout. 2. Do all sprint training before doing the agility drills. 3. Vary both the agility drills and pattern options from workout to workout. 4. Avoid doing speed/agility training immediately following any lower body strength training in the weight room. If you must do weight room leg work and speed/agility training on the same day, do the leg strength work after the speed/agility work. 6

7 IMPROVE CARDIO-VASCULAR ENDURANCE To improve your cardio-vascular endurance your conditioning simply follow all prescribed running outlined in the program. Besides doing your sport venue interval running, the recommended speed and agility training -- along with the recommendations for sport-skill practice will ALL help to improve your endurance. Why run intervals? Most sports require you to be at your best all game long. And since most sports are lengthy, being out of condition means you ll be tired and NOT at your best as the competition continues over the entire game. To make those quick moves or extended outbursts of speed, agility and precise sport-skill actions, you ll need the endurance at those critical times in the game. Interval running helps to develop that endurance because it replicates what you ll face in a game: maximal effort rest maximal effort rest -- and so on. So when interval training, run hard to achieve your specific target time, take the required short rest, then repeat the runs over and over to develop the endurance to be at your best the entire game. Bottom line: Follow the details of your sport s interval training program supplied to you. If you re not a field hockey, soccer or volleyball player, either do the outdoor track interval options or use one of the aforementioned sport s interval running plan. EXAMPLE INTERVAL TRAINING DAYS OF THE WEEK: SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY INTERVAL TRAINING INTERVAL TRAINING INTERVAL TRAINING INTERVAL RUNNING TARGET AND REST TIMES EXPLAINED 2 target and rest times are listed for each distance and reps to run. Use the A target and rest-between-run times if your 40 yard dash speed is: MALES = 5.10 and below (that is, faster than 5.11) FEMALES = 5.50 and below (that is, faster than 5.51) Use the B target and rest-between-run times if your 40 yard dash speed is: MALES = 5.11 and above (that is, slower than 5.10) FEMALES = 5.51 and above (that is, slower than 5.50) 7

8 WORK ON SPORT-SPECIFIC SKILLS The best way to improve in your sport is simply to get better at it through diligent practice and refinement of sport skills. Strength training, running, stretching, eating properly can all help, but you must first be able to play if the aforementioned variables are to have any positive impact. Therefore, > Practice your sport or specific sport skills. > Work on your weakness(es). > You can t mimic a sport skill with resistance in the weight room (i.e. throwing a weight) and have it transfer positively to competition. Many people believe this, but the research doesn t support this contention. Get your muscles stronger in a general sense, and use this increased strength during skill practice. > If time is limited, WORK ON SKILLS. If possible, incorporate sport-specific drills/actions into a workout where you ll do specific sport work in a series or for many repetitions to create fatigue and thus a conditioning effect. > Always attempt to do the scheduled strength training and running, but make time to practice as well. 8

9 GAIN MUSCLE WEIGHT To gain MUSCLE weight (not fat weight), the following guidelines are critical: 1. Strength train to stimulate muscle growth. Don t avoid the leg and back exercises as they target the large muscles of the body. When they grow, you ll gain more weight. 2. Aim for 5 to 6 feedings per day to assure adequate calorie intake. Breakfast, midmorning snack, lunch, mid-afternoon snack, dinner, and evening snack all containing good nutritious foods. Also stay fully-hydrated and drink plain water as often as possible. 3. Minimize EXCESSIVE calorie-burning activities that take calories/energy from potential muscle growth to support that activity. In example, if you plan on playing 3 hours of pick up basketball every day or running 3-5 mile runs often, don t expect to gain much muscle weight. 4. Get good rest and sleep between workouts. Your muscles actually grow when you re sleeping at night. Attempt to get 8+ hours of sleep each night. 5. If you re feeling tired for an extended number of days, cut back on non-strength training activities (i.e. running). 6. An energy bar or NCAA-approved extra calorie weight-gainer supplement can be used as the between meal snack suggested. Caveat Emptor if shopping at GNC! You don t need: 1. Expensive supplements many are banned by the NCAA hours workout sessions. Too many sets and exercises performed actually take too much energy and thus makes it hard to recover and grow from. 3. Steroids or human growth hormones. Mess with your endocrine system now and pay a severe price later. Just ask Lyle Alzado, Steve Courson or Ken Caminiti. Can t, they re no longer here. BOTTOM LINE: Lift (hard), eat (good foods and plenty of them) and sleep (if you can, sleep in on days following a strength training workout!). 9

10 LOSE BODY FAT Losing body fat has a simple formula: Facts: Energy expenditure + Sensibly caloric intake + Strength train to preserve muscle mass so fat stores are targeted. > If you don t strength train, you ll lose muscle that helps burn additional calories. > Muscle is metabolically expensive. It will be the first to go (before fat) when increasing energy expenditure and reducing calorie intake (see the first point). > You don t have to starve yourself nor do a 5 mile run/1 hour of cardio per day. > You must eat at least 3 times/day. Going long periods without eating will slow your metabolism and minimize calorie burning. > You can cheat now and then (eat some high-calorie food) and still lose fat weight. It s all about TOTAL calories per day. > Good carbs v. bad carbs. First off, athletes need carbs (carbohydrates) in their diet to help fuel high-intensity efforts in practice and competition. Without them, performance will suffer due to a lack of energy. Lifting weights, sprinting or simply giving 100% when executing sport skills are all carbohydrate events, thus it is important to include them in your diet. > Cookies are carbs and fruits/vegetables are carbs. You won t automatically get fat from eating an oreo cookie ( a whole package every day maybe), but try to emphasize the fruits/vegetables more often than the refined, starchy form of carbs. > Over-consuming any food (that is, consuming too many calories) can lead to increased fat storage if those additional calories are not used (READ: eating a lot of low-carb foods can add up in calories and low-carb/high fat-protein diets can do the same). > You do need protein and some fat in your diet, so don t neglect the consumption of lean meats, dairy products, nuts, and legumes. > Drinking plenty of plain water can curb your hunger (minimizes eating the wrong foods), keeps you hydrated, helps with the food digestion and flushes waste products out of the body. 10

11 REHABILITATE A PAST INJURY If you ve completely come back from and injury, you know what it s like to be out: it s an inconvenience and a frustrating situation. Knowing injuries are a set back, to safeguard against further annoying and nagging injuries you should follow a comprehensive strength and conditioning program that builds a more durable, injury-resistant body. It doesn t 100% guarantee you ll never become injured again, but it s a good insurance policy for reducing the risk of further injury or at least minimizing the severity of one if it does occur. Furthermore, if you re strong and in good condition prior to an injury, you ll recover quicker than someone weak and out of shape. If you re still dealing with a past injury, continue to follow rehab protocol set forth by the training staff, physical therapists and/or doctor. Get back to 100%! 11

12 IMPROVE MENTAL TOUGHNESS AND DISCIPLINE Do the enclosed comprehensive program exactly as prescribed and you should be confident to give it your all when you return for the Fall 2007 semester. If you re looking for further ways to get tough and disciplined, try any one of these special workouts in the weight room or at the conditioning venue: Special strength training workouts: 1. Metabolic workout. Choose one the workouts below and do the 10 exercises for ONE SET of 8-12 reps to total muscle fatigue with NO REST taken between the exercises. These workouts takes only 10 minutes, but are brutally difficult if done all out with minimal rest between exercises. Have the weights pre-set at each station before starting the workout to minimize rest between exercises. Workout 1 Workout 2 Dips (max reps) Leg Extension Chin Ups (max reps) Squat Chest Press Leg Curl Close Grip Pulldown Stiff-Leg Lead Lift Overhead Press Overhead Press Seated Row Dips Leg Extension Wide Grip Pulldown Leg Curl Upright Row Leg Press Chest Press Dumbbell Lunge Seated Row rep sets. Do 100 CONTINUOUS (no stopping and resting) reps on any of these fine exercises: Barbell Squat, Machine Squat, Leg Press, Barbell Dead Lift or Dumbbell Dead Lift x 3 total body workout. Choose either workout A or B and do the 3 exercises to total muscle fatigue at the reps listed with no rest between them until the 3 rd exercise is complete. Rest the noted time and then repeat the sequence for the reps listed. Rest again and do it for a 3 rd time aiming for the reps listed. 12 Workout A Chest Press x 10 Seated Row x 10 Barbell or Machine Squat x 10 (1:00 rest) Chest Press x 8 Seated Row x 8 Barbell or Machine Squat x 8 (1:00 rest) Chest Press x 6 Seated Row x 6 Barbell or Machine Squat x 6 Workout B Overhead Press x 10 Pulldown x 10 Leg Press x 10 (1:00 rest) Overhead Press x 8 Pulldown x 8 Leg Press x 8 (1:00 rest) Overhead Press x 6 Pulldown x 6 Leg Press x 6

13 Special conditioning workouts: If you think you re in great shape, try one of these conditioning workouts. To complete the workout as prescribed, you must make all runs in the EXACT TARGET TIME listed and REST NO MORE THAN THE RECOVERY TIME listed between runs. FEMALES MALES x 100 yards :17 :15 Recovery time = :45 : x 40 yards :07 :06 Recovery time = :21 : x 300 yards :47 :43 Recovery time = 1:34 1:26 (done on football, soccer, or field hockey field running 100 yards down, back and down) 13

14 If you have any questions, contact the SLU weight room: or 14