LMPT OFF SEASON STRENGTH & CONDITIONING

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Martina Kennedy
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1 LMPT OFF SEASON STRENGTH & CONDITIONING

2 Purpose: Periodization, based on Selye's General Adaptation syndrome, organizes an athletes training into cycles to promote peak condition for the most important competitions. The years training cycle, or macrocycle, is divided into two or more mesocycles that contain preparatory, competition and two transition periods. Each period has two or more micro cycles that are often divided into heavy, medium, and light training days. The MESOCYCLES begin with high-volume and low-intensity training and progress to lowvolume and high-intensity training just prior to the competition period. Transition periods of active rest follow each competition period and may be interspersed between phases or periods as unloading weeks. The nature of the sporting season dictates the length and number of mesocycles during the training year. Off Season Program Overview Development Model Dates Mar April May June July Aug September Periodization Competition Transition Transition Prep Prep Prep Competition Period of Strength P PE MxS Accessory Exercises Accessory Exercises AA 4 Weeks MxS 6 weeks Power Me 3 weeks M x S Me 3 weeks Period of Energy Systems Lactic O2 Alactic Lactic Alactic O2 Lactic O2 Alactic Alactic Lactic O2 Lactic Alactic O2 AA M x S P Me PE Anatomical Adaptaion Maximum Strength Power Muscular Endurance Power Endurance Periodization Periods 1

3 1. Preparatory 2. first transition 3. Competition 4. second transition 1. Preparatory period -Longest period and occurs during times of NO COMPETITION -Limited number of sport specific skill practices -GOAL: base level of conditioning, build tolerance -Start low intensity (weight) and build up, start high volumes (sets and reps), low amounts of technique training at first. Three parts of the preparatory phase 1.HYPERTROPHY/ENDURANCE: -Early part of preparatory phase (1-6 weeks) -Low intensity (50-75% 1RM) and high volume (3-6 sets of reps) -Goal: increase lean body mass and increase endurance base-gradually switch to sport specific stuff -May see a rest week or low intensity/volume week during the end of this phase dependent on athlete, parent and coaches feedback. 2.BASIC STRENGTH: -Goal: increase strength of muscles essential to primary sport movement -Higher intensity (80-90 %) and moderate volume (3-5 sets 4-8 reps) 3.STRENGTH/ POWER PHASE: Interval and speed training drills are intensified -Plyometric mimic sprinting -Resistance exercise use explosive exercises with high loads and low volume. -High intensity: (75-95% of 1RM) -Low volume: (3-5 sets 2-5 reps) 2. first transition phase -Between prep phase and competitive phase -this period provides one week of lower intensity, lower volume, or a combination of both before beginning the competition period. 2

4 3.Competition period Goal: is to peak in strength and power, by increases in intensity and decreases in volume -Increases in skill technique and game strategy -time spent in physical conditioning decreases proportionately -Can last 1-3 weeks up to several months -We are going to focus on what your athlete needs whether it s first step speed, top end speed, coordination, strength on the puck, agility + balance, injury prevention etc. PEAKING PARAMETERS: -High intensity: (greater then 93 % 1RM) -Low volume: (1-3 sets 1-3 reps) MAINTENANCE PARAMETERS: -Moderate intensity: (80-85 %) -Moderate volume: (2-3 sets 6-8 reps) 4. Second transition phase -Time between competitive season and next macrocycle - known as ACTIVE REST or RESTORATION. -Usually last between 1-4 weeks -focuses on unstructured, non-sport-specific recreational activities performed at low intensities and low volumes. This phase may not involve resistance training -deloading week: break week between phases -Used for rest and healing 3

5 Stage: 6 Stage: 5 Stage: 4 Stage: 3 Stage: 2 Stage: 1 Long Term Athletic Development Model Stage 1: Fundamentals, Speed, ABCs Ages 6-9 The training at this stage: Does not involve weights Is premised around developing the ABCs Agility Balance Coordination The first biological window for accelerated speed adaptation occurs from the ages of 6-9. Speed adaptation is not an alactic energy system by nature, speed work is highly neurological consisting of 6 to 10 second intervals coupled with adequate rest. Essentially what this means is you do not develop speed in athletes at this age by asking them to skate faster and faster in practice or games. They have a very finite threshold that s difficult to over-come. A factually 4

6 proven route to increase speed at this age is by training the reactive component of speed, for example: Agility Change of direction Lateral quickness Gender Specific Age windows: Males: Approximately 6-8 years of age Females: Approximately 7-9 years of age. Here are some examples of our method of developing speed through the avenues: Agility, Change of direction, lateral quickness development. Cone drills: change direction centric, in that 6-10 second time thresh hold Speed later work paired immediately with bounding: short quick hops, forward, lateral or vertically Jump rope Banded skater strides Banded sprints Prowler sprints Uni-lateral exercises: ie Standing on 1 leg whilst slamming a medicine ball, or rowing a resistance band Explosive single leg step ups Explosive lunges Stage 2: Learn to Train: (development should be premised around a 70% practice to 30% game structure) Ages 9-12 The training at this stage: Does not involve weights At this stage we know introduce motor coordination while maintaining and developing the athletes ABC s from stage 1. Activities such as: Throwing/receiving Basic unloading patterns Next level of balance exercises Begin to introduce dynamic warm ups working on: movement, stability, mobility Increased Movement Variability Movement Literacy: or the basic foundational movements required before further exercises or on ice development are applicable. Developmental process is to: 5

7 1) Learn to Move 2) Combine movement to produce skills 3) Efficiently execute skill during practice & then competition Stage 3: Train to Train: (60/40 percent practice to game ratio) Ages Anabolic Hormone profiles are increasing: Testosterone + Growth Hormone This stage centers around: Structured strength and conditioning Cardiorespiratory system now prepared for greater demands: the growth of the heart and lungs accelerates, and blood volume expands. Aerobic exercise introduced: According to Hollman, the greatest increase in heart volume occurs at approximately 11 years of age in girls 14 years of age in boys Special emphasis for flexibility training because of the sudden growth of bones, this can have a negative effect on tendons, ligaments, muscles if programs do not take this into account. More often than not the skeletal system grows at an accelerated rate in comparison with soft tissue. Stage 4: Train to Compete (40/60 percent practice to game ratio) Ages At this phase training goes from more general and broad base training to more specific and intent driven training. At this juncture in your athlete s development we are maintaining the parameters of block periodization closely. Transition Preparatory Competition (Outlined Above) Stage 5: Train to Win (25/75 Percent Practice-to-Game Ratio) Ages 18+ At this phase we are maximizing all performance abilities from a foundation of retained biomotor abilities. With this concept in mind, we address individual athletes skills more directly and more often. 6

8 Athlete Specific Programming We have provided you the overview of our off-season development process, many times we have mentioned that the training will be as individualized to your son or daughter specific skill set. The process that we utilize to accomplish this is as follows: Step 1: Needs Analysis: -Every athlete goes through a needs analysis; the purpose is to evaluate the level of hockey for each age demographic. Communicate with Coaches for each age group: -Expectations - shift length -average accelerations vs decelerations per shift, per game Assess Athlete: -training status: ie experience -testing + evaluation -Specific training goal: short term, medium term, long term The player assessment will consist of 3 separate sources of information: Subjective Information: -Health History: pre-existing injury, surgery history, congenital diseases -Needs Analysis: (blue print of program design) Postural/Movement Based Tests: -Static Posture -Table Assessment -Functional Movement Screening Fitness Based Tests: -Strength Testing -Alactic testing -Lactic testing -Aerobic testing Assessment information will be combined with: -Chronological age -Training age -Competition demands -Short term goals -Long term goals -Physiological limitations 7

9 -Movement limitations -athletes personality -Stressors for the non-training environment Step 2: Exercise Selection The proper exercise selection is the bedrock to a result producing training program. Our training program is based around the fundamental movement patterns of the body but can be regressed or progressed to match your athletes specific needs. -Core + assistant Example: Side planks, V- ups, Banded Oblique twist -Structural + Power Example: Back squat, Goblet Squat, DB Over-head press, DB Snatch -Sport Specific Example: Skater strides, Single leg broad jumps, Plate Sprints -Balance Examples: Trx Pistols, Bosu Ball squats, Jump rope -Technique Experience Example: Stick handling progressions, shot work -Availability + Time Example: Custom fit to your schedule daily Exercise Pool Hip + Knee Dominant Horizontal + Vertical Core/ Abdominal Lower bilateral push Upper bilateral push Lower bilateral pull Upper bilateral pull Lower unilateral push Upper Unilateral push Lower unilateral pull Upper Unilateral pull Once we have the structure of the workout established, and the exercise categories we would like to use, we will utilize our progression/regression chart to further customize the training. Movement Progression + Regression Chart By following this chart, we can accomplish hockey specific training, at anyone s ability level, with any exercise equipment on any athletes timeline. 8

10 Movement Regression #1 Regression #2 Standard Progression #1 Progression #2 Squat Wall Sit DB Squat Back Squat Front Squat Overhead Squat Hinge Hip Bridge Cable Romanian Deal Lift (RDL) RDL Single Leg RDL Kettle Bell Swings Lunge Split Squat Assisted Reverse Lunge (TRX) Push (BW) Wall Push-up Stability Ball Push up Push (External Load) Horizontal Pull Vertical Pull Press Machine Chest Press Barbell Bench Press Walking Lunge Seated Row DB row Bent Over Row Lat Pulldown Machine Shoulder Press Assisted chin up Kneeling Shoulder Press Multi- Directional Lunge Split Squat Jumps Push up Archer Push up Plyometric Push up DB Bench Single Arm DB Split Stance Press press Single Arm Cable Press Split Stance Cable Row Split Stance Single Arm Cable row w/ rotation Chin up Pull up Weighted Pull up Shoulder Single Arm Push Press Press Shoulder Press Step 3: Training Frequency The training frequency isn t something that we pull out of thin air, it s a decision made off of the aforementioned information and what that data tells us. -Training Status -Where the team resides in their season of Sport ie: off season, transition, in season etc. -Training load type -other sport specific training (skills sessions, power skating sessions) -2-day, 3-day, 4-day, 5-day splits -You and your families specific schedule 9

11 Spring Schedule Monday thru Friday: We are open mornings 5am-9:30am +Evenings: 3:00pm-8:00pm Fixed Times are as follows: Off ice Schedule: Nights of the week Times Mites: x 1 weekly Tuesday 5:30-6:30PM Squirts: x 2 weekly Monday, Wednesday 5:00-6:00PM Pee-Wees: x 2 weekly Monday, Wednesday 6:00-7:00PM Bantams: x 3 weekly Tuesday, Thursday, Saturday 5:00-6:15 Sat 10:00-11:00 Midgets: x 3 weekly Tuesday, Thursday, Saturday 6:15-7:30 Sat 11:00-12:00 If you would like an alternative time please communicate Summer Schedule is based on individual athlete s schedule. All Summer schedules must be established/confirmed no later than May 21 st 10

12 Pricing Product Description Cost Off-Season Package (April 2 nd -August 17 th ) *20 weeks Strength + LM Precision Training *Progressive Stick Handling Videos ed to you *access to LMPT synthetic ice *Entry Performance Testing + Evaluation $400 Summer Package (May 28 th -August 17 th ) Remote Training (April 2 nd -August 31 st ) Copy of Program Design *Exit Performance Testing + Evaluation *11 weeks Strength + LM Precision Training *Progressive Stick Handling videos ed to you *Access to LMPT synthetic ice It s understandable with Spring sports that you are unable to get your child to the gym everyday, or the scheduled times. We currently offer remote training across the World from the Swiss Olympic team to the San Jose Jr. Sharks. What this entails: *Workouts send to your directly Monthly *Exercise Videos to accompany workouts *Workouts that not only individualized to your son or daughter s goals, but their schedule and the equipment they have access to. For example, if they are working out in the basement at home or the local High School or going on vacation. *Feedback to all questions and concerns within 24hours This method of training has been a great success for LMPT + it s clients, enabling us to continue to train our athletes during their seasons when their needs, schedules, requirements change. If you would like for your athlete to train in the gym, while also having an excel copy of the workouts in case they need to work out at home, you go on vacation, the athlete is in another sport and needs to workout at the school gym. $350 $80 monthly Or $200 April May June July August $40 on top of the chose package fee 11

13 Contact information: If you have questions on: Schedule Structure Training program Credit Card Payments Please Contact: Billy Larkins Or Chaz Bostick 12

Volleyball Summer Workout 2014

Volleyball Summer Workout 2014 Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players