The Role of Plyometric Training for the T2T and T2C Athlete

Transcription

1 The Role of Plyometric Training for the T2T and T2C Athlete Michael Cook, MSc, CSCS Head Coach, Sport Conditioning (Green and Gold Sport System) Manager ASDC Capital Region Overview History. Physiology and theory. Application. Practical. 1

2 Windows of Opportunity? Guidelines 2

3 A S&C Treatment to Maturation (Females) Train-to-Train (ages 12-14) Train-to- Compete (ages 15-17) (Rhodri et al, 2012) A S&C Treatment to Maturation (Males) Train-to-Train (ages 12-14) Train-to- Compete (ages 15-17) (Rhodri et al, 2012) 3

4 Stress Plyometric training for children? Mechanical loading and bone density Intervention and cross-sectional data suggests that bone density responds to loading through physical exercise: Jumping exercises enhances BMD in adolescents (Hughes et al., 2007; Specker & Binkley, 2003; Witzke & Snow, 2000). Type of exercise for BMD? Pattern of deformation and magnitude Sprinters vs. Endurance Weightlifters Cyclists poor bone health High stress, low repetition HEALTH repetition low stress, high repetition INJURY 4

5 Force Force Force Force Force Change in Force-Velocity Curve with Training Load Heavy strength training High velocity training Velocity Velocity Training at peak power output Long-term structured plan Velocity Velocity (Adapted from: Turner, 2009). Time Constraint for Force Development Motion Sprint Running Long Jump High Jump Javelin Delivery Shot Putt Delivery Time (s) T 0.5 Time Tmax (Adapted from Zatiorsky and Kraemer, 2006). 5

6 Strength Training vs. Power Training Training Prescription Hypertrophy Type II/CSA Ratio Neural Isometric * * ** Heavy Strength **** ** * Explosive * *** **** Intentionally Slow *** * * Training Prescription Peak Force 1RM RFD Peak Power Speed Isometric **** *** * * * Heavy Strength *** **** ** ** ** Explosive * ** **** **** *** Intentionally Slow *** ** * * * (Adapted from: Stone and Lamont, Data summarised from five studies). Development of Power Train at maximum power (?). Use of ballistic movements. 1-5 reps. Full recovery (3-5 min). Resistance Exercise Elbow flexion Power Cleans Jump Squats Bench Press Throw Resistance Load 30% 1RM 80% 1RM 0% 1RM 55% 1RM (Kaneko, et al., 1983; Cormie, et al., 2007; Baker, et al., 2001). 6

7 What it is what its not What it is what its not 7

8 History Fundamental Theory Series Elastic Component Vs. Parallel Elastic Component. Importance of Coupling Time (<0.15s). Taken from Siff,

9 Types Taken from Siff, Guidelines for Depth Jumps (Siff, 2003). 1. Magnitude of Load (weight and height). 2. Amortization should be minimal repetitions per exercise as a start or calculated force from body mass and drop height. 4. Increase speed and acceleration before drop height or take off height. 9

10 Guidelines for Depth Jumps (Siff, 2003). Respectful for the volume of required prep work. 4 sets of 10 jumps for well conditioned vs. 2-3 sets of 5-8 jumps for lesser conditioned athletes. 1-2 times per week as part of special strength training prescription. Should not be utilized 3-4 days prior to a highly prioritized technical session. Conducted during related work/sport specific/pre-competitive/competitive phases. **not used 10 days out from competition. Precursors for Traditional Plyometrics (shock training) Require a high level of eccentric and explosive isometric strength. Weightlifting derivatives, descent of stairs, compound lifts (i.e. squats front and back) and sometimes in the quasi isometric regime BW 1RM Back Squat? Use of Non-Counter Movement Jumps broad and vertical. Depth landings** Siff,

11 Non-Impact Plyometrics NOT against an external object. Still develops rapid explosive myotatic stretch reflex. Usually combined with resistance training. Focus on limb speed. Siff, Summary Appreciation for the history of plyometrics. Appreciation for the level of strength characteristics to complete traditional SHOCK training methods. Appreciation for our system. How to incorporate sub maximal and non-impact plyometrics into a program. Volume, relative load, time of the year. Basics. 11

12 Thank You 12