Provide overview on Periodization; Identify methods of program structure that are in concert with tenants of periodization; Describe Phase

Size: px

Start display at page:

Download "Provide overview on Periodization; Identify methods of program structure that are in concert with tenants of periodization; Describe Phase"

Kristin Carroll
5 years ago
Views:

3 Provide overview on Periodization; Identify methods of program structure that are in concert with tenants of periodization; Describe Phase Potentiation; Provide practical examples & results from field.

6 Neural Drive Increased: Axon Diameter Myelination Dendrite Branching Glycogen Storage Overcome Ground Reaction Forces - Synaptic Folding Vertical - Doublets Force Anthro Production Biomechanics Muscle Architecture - CSA - Angles of Pennation - Fascicle Length - Fiber Typing - Fascia Stiffness RFD & Impulse GCT Joint- Muscle Stiffness SSC/ Spring Mass Model Mobility Stride Length Stride Rate Speed

7 A. Swing limb repositions at similar speeds for runners of varying ability (Weyand, 2000) B. Elite Sprinters apply greater ground support forces (Weyand, 2000) C. Elite Sprinters use shorter periods of foot-ground force application(weyand, 2010) Sprinters do not have ample time to produce maximal force ( ms) D. Sprinters utilize SSC at top speed to maintain inertia & assist in RFD (Blickhan, 1989; Farley & Gonzalez 1996). E. Speed is largely independent of aerobic power during sprints under 1 (Weyand et al, 1999). F. At top speed, faster sprinters may take longer strides than counterparts as a result of vertical force production (Weyand, 2006). G. Asymmetrical Force Curves, High RFD in first portion of stance phase (Clark & Weyand, 2014) While limitations found in SSM/Elastic Theory, the GRF coincide w/ high tissue strain & NRG storage

10 1. Begins with understanding there are numerous fitness qualities that must be attended. 2. Success of a program largely depends on structure of stimuli

Training phases are defined by cycles & stages of workload. 3. Training phases are sequenced 4.

11 Periodization: A set of tenants that guide planning process. 1. Long Periods of time broken down into phases of training. 2. Training phases are defined by cycles & stages of workload. 3. Training phases are sequenced 4. Workload is varied. 5. Work punctuated with periods of programmed recovery. 6. Programmed recovery allows for accommodation. 7. All work is done to emphasize competitive readiness.

Conjugate: The process of joining together various bio-motor

Sequential: An order of succession of introducing the loading of

13 Conjugate: The process of joining together various bio-motor qualities 1. Assumes an appropriate succession in the sequence of loading 2. Previous dedication to a fitness quality bolsters the next. Sequential: An order of succession of introducing the loading of different emphases into training 1. Not abrupt; simply a switch from one type of loading to the primary utilization of the next

14 How do we maintain order in the plan while developing all of the varying fitness qualities???? Recall: Sequenced Conjugation merges previously separate periods of time & training foci into a logical order of progression. However: Phase Potentiation may blend the fitness qualities developed throughout long phases of training.

15 Foundation for Phase Potentiation Phase Potentiation: Previous segment of Unidirectional training bolsters subsequent phases. Blocks utilize Concentrated Loads Concentrated Loads: Intentional focus on a training emphasis a) Maximal Strength b) Acceleration

1. Blocks do allow for 2 nd & 3 rd Priorities via Retaining Loads 2. Often termed Vertical Integration a. The combination of 2 or more emphases that are normally separate. b.

16 1. Blocks do allow for 2 nd & 3 rd Priorities via Retaining Loads 2. Often termed Vertical Integration a. The combination of 2 or more emphases that are normally separate. b. Not removing a quality, simply reducing the priority. For example: 1. Primary Aim: Maximal Strength 2. Secondary Aim: Rate of Force Development: Introduce Strength-Speed 3. Tertiary Aim: Maintenance of VL / CSA / Strength Capacity

17 Functional Overreaching 3x5 3x5 3x5 3x5 5x5 3x5 3x5 3x3 5x3 3x3 3x3 3x2 1. Maintains fitness qualities developed in previous blocks. 2. Prevents any unnecessary tapers due to reduction in training/ volume load. 3. May allow for greater power stimulus at end of summated microcycles.

19 DeWeese, Sams, & Serrano (2014). Sliding toward Sochi Part 1: A review of programming tactics used during the quadrennial. NSCA Coach, 1(3),

20 Week Vol. Vol. Monday Friday July 17 5x5 Rel. Intensity Load Avg. Velocity July 24 3x5 Rel. Intensity Load Avg. Velocity July 31 3x5 Rel. Intensity Load Avg. Velocity 82.5% 105kg.82m/s 87.5% 112kg.74m/s 90% 115kg.77m/s 75% 98kg.86m/s % 100kg.83m/s 80% 100kg.85m/s Aug. 7 3x3 Rel. Intensity Load Avg. Velocity 92.5% 120kg.79m/s 80% 105kg.89m/s

21 Variable Post-FOR Post-Block % Diff mpf 6964 N 7051 N 1.25 mrfd N/s N/s 6.30 mrfd N/s N/s Variable Post-FOR Post-Block % Diff mpf 4147 N 4510 N 8.74 mrfd N/s N/s mrfd N/s 8023 N/s Variable Post-FOR Post-Block % Diff mpf 4232 N 4256 N 0.55 mrfd N/s 8665 NS mrfd N/s 8279 N/s Variable Post-FOR Post-Block % Diff mpf 6473 N 6358 N mrfd N/s N/s mrfd N/s N/s Data collected via Isometric Mid Thigh Pull Test 1 was Monday following completion of week 1 in block (5x5) Test 2 was Monday following completion of week 4 in block (3x3)

23 1. Push may occur up to 50m. Only chance for athletes to assist in acceleration of sled. Key to enter sled just at max velocity. 2. Initial hit necessitates high RFD. 3. Highly correlated with finish time. Smith, Kivi, Camus, Pickels, Sands (2006)

24 Variable Males Females mpf 6,265 4,068 mf 50ms 2,635 1,732 mf 90ms 3,594 2,281 mf 250ms 4,939 3,335 mrfd 50ms 21,937 12,240 mrfd 90ms 21,540 12,774 mrfd 250ms 13, 590 8,889

Variable Males Females Age 28.2 25.6 Height (cm) 183.7 173.4 Weight (kg) 100.2 78.8 Body Comp (% Fat) 8.01 16.

25 Variable Males Females Age Height (cm) Weight (kg) Body Comp (% Fat) Thigh Girth (cm) Waist Girth (cm) Chest Girth (cm) DNT Collected during 2011 Season

26 Variable Male Sprinters Male Bobsledders % Difference Height (cm) Body Mass (kg) Variable Female Sprinters Female Bobsledders % Difference Height (cm) Body Mass (kg) Paruzel-Dyja, Walaszcyk, Iskra. (2006). Elite male & female sprinters body build, stride length, and stride frequency. Stud Phys Cult Tourism, 13(1),

27 1. Bobsled athletes are large sprinters 2. Bobsled athletes are STRONG sprinters 3. The start requires high RFD. 4. Optimal training may resemble requirements for a 55m/60m indoor sprinter.

29 Acceleration : Incline Acceleration: Flat Transition/ Intro Top Speed Top Speed Competitive Speed Strength Endurance Maximal Strength Absolute Strength Strength Speed Speed Strength Miometric Jumps/ Throws Miometric: Intro Isometric Continued Mio/ Intro Plyometric Continued Mio/ Plyometric Continued Mio/ Plyometric Intensive/ Extensive Tempo Extensive Tempo Extensive Tempo Maintenance Extensive Tempo Restoration Extensive Tempo Restoration Training Year

30 Max Strength Barbell Squats Overhead Presses Benching Mid-Thigh Pulls Full Pulls Additional Tools 1. Straight Sets 2. Clusters Strength-Speed Push Press/ Push Jerk Mid-Thigh Pulls Mid-Thigh Clean/Snatch Power Cleans/ Snatch Additional Tools 1. Clusters 2. Wave-Loads Speed-Strength CM-Clean & Snatch CM-Shrugs Squat Jumps Additional Tools 1. Clusters 2. Wave-Loads 3. Reduced ROM Aim(s): 1. NEVER get too far away from maximal strength ability: underpins future training. 2. Mature RFD through sequential ordering of exercises & derivative work. 3. Expose athlete to necessary movement speeds/ intensity ranges to shift FV curve.

31 Attention must be paid to exercises/ VL used to ensure TRANSFER OF TRAINING EFFECT. Sprinters must limit unnecessary BM due to imposed demands. Indiscriminate Hypertrophy = Muscular Drag (Abe, 2003) (Wakahara, 2013) Basic Strength coupled with Weightlifting movements maximize transfer. 1. Increase force production of musculature utilized in sprinting. 2. Increase Co-Activation of musculature around hip and knees. 3. Increase overload of SSC via DKB. 4. Increase stiffness.

33 Acceleration 1. Incline Sprints 2. Sled Towing 3. Sled Pushing 4. Acceleration Holds Max Speed 1. Finish Drills 2. EFE/ FEF 3. Completes 4. Subtle Decline? 5. Complexes Competition 1. Racing 2. Complexes Aim(s): 1. Just as with strength training, the ability to produce force underpins sprint success. 2. Never completely remove acceleration training. 3. Build top speed as readiness becomes apparent.

36 Recall, some of athletes listed here were not part of testing group during 2011 season.

37 Athletes listed here may not have been part of the 2011 assessment

38 Variable Resisted Sprinting Acceleration/ Transition Top Speed Competition Stride Length or or Stride Rate GCT or or Step Velocity or

2011-12 5 World Cup Medals World Champions 2-Man World Champions 4-Man World Champions: Team Comp 3 rd Place World Champs: Women s 2-Man 2012-13 13 World Cup Medals 3 rd

39 World Cup Medals World Champions 2-Man World Champions 4-Man World Champions: Team Comp 3 rd Place World Champs: Women s 2-Man World Cup Medals 3 rd Place World Champs: Men s 4-Man 2 nd Place World Champs: Women s 2-Man World Champions: Team Comp World Cup Medals Olympic Bronze 2-Man Olympic Bronze 4-Man

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF