Strength and power

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Lee Brown
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2 Strength and power

3 Strength Science and practice of strength expression 4 methods of strength development Volume and intensity guidelines 4 Phase progression for strength development

4 Power Science and practice of power expression Force-velocity profiling Classification of training means Volume and intensity guidelines 4 Phase progression for power development

5 Strength defined Strength is simply the body s ability to apply muscular force against an external source of resistance e.g. gravity, opposing player, the ball, friction, air resistance etc.

6 Louie Simmons: Strength matters. It s why women don t compete with men. It s why we have weight classes. And it s why you can t weigh 130 fucking lbs and play in the NFL.

7 It s that man again To create movement we have to apply forces and create impulse Greater force in the same time = greater impulse and momentum change A stronger athlete is usually a better athlete

8 Strength as a reserve You cannot change the demands of the game You can only change the difference between your capacities and the demands of the game Increasing strength directly and indirectly increase the reserve of key physical abilities on the field Enables higher outputs during maximal efforts Reduces intensity of submax efforts relative to max Lays foundation for more specific qualities Increases robustness

9 Strength is important Correlation between relative strength and jumping, sprinting and change of direction ability Strength work will even benefit endurance performance It s tough to be strong and small (maintenance & development of LBM) Psychological benefits *Correlation strongest with novice performers

10 Force-velocity curve We are training for a rightward shift Max strength initially raises all points on the curve (bang for $) Strong correlation between strength and power expression

11 Strength expression CNS is the driver: Motor unit recruitment (more horsepower) Rate coding (increase the revs) Motor unit synchronisation (better engine tuning)

12 The size principle The brain is lazy and always uses the minimal effort to complete the task More force and/or velocity: More motor units recruited in sequential fashion Fatigue increases CNS output and recruitment Recruitment fatigue adaptation You can t fatigue it if you don t recruit it

13 The size principle

14 This means Strength may be trained via: Force Speed Fatigue (failure or close to it) Any combination of the above

15 Strength training methods 1. The maximal effort method- 85%+ of 1RM 2. The repetition effort method- sub maximal loads lifted for repetitions at or close to failure 3. The sub-maximal effort method- sub maximal loads lifted for low reps, perfect technique and minimal fatigue (movement efficiency) 4. The dynamic effort method- sub maximal loads accelerated with maximal intent (power section)

16 On hypertrophy Some is helpful (GPP, collisions, connective tissue strength etc.) A lot can be counterproductive (energy cost of locomotion & detraction from other training means) Not a big relationship to speed and power output IMHO let the position pick the athlete

17 The max effort method High intensity loads, low reps, moderate to high sets % of 1RM- 85%+, <6RM loads VBT: <0.5ms mean velocity Prilepin s chart is a good guide One exercise- focussed stimulus, managed fatigue Intensification focus- aim for kg on the bar Advanced training method, lots of fatigue Popular schemes: 5*5, 5/3/1, 3*3, waves, APRE etc.

18 Prilepin s table Additional reps- bar speed slows, technique worsens Additional sets- bar speed slows, excessive fatigue Err on the lower end for field sport athletes

19 The sub-max effort method The skill of strength- perfect technique with minimal fatigue Low reps, moderate load, high sets % of 1RM %, 6-12RM loads VBT: ms mean velocity Use Prilepin s chart Volumisation/frequency focus- reps under the belt Good for retention loads/beginners Can train multiple lifts on a daily basis

20 Repetition effort method Not bodybuilding, but can be useful for LBM Moderate to high reps, moderate load, high sets % of 1RM %, 6-12RM loads VBT: irrelevant! Useful in-season or with developing athletes Volumisation/frequency focus- tonnage Can train multiple lifts on a daily basis Pick adaptations carefully (intensity first, volume second)

21 Repetition effort method

22 Phase 1- technique and work capacity General exercises at 70-85% of maximum Weekly volume or density progression Deload may not be necessary Possible to combine multiple lifts Higher volume accessories Greater prominence of tranverse/frontal plane work Accessories serve to address individual weakness

23 Phase 2- maximal output General exercises at % of maximum Maximal intent on all reps Weekly intensity progression Deload often necessary, particularly in longer cycles Single lifts advisable Accessories serve to maximise adaptation of main lift

24 Phase 3- position specific output General exercises at 70-85% of maximum Maximal intent on all reps Adjust according to readiness/feel each week Concentrate recovery resources in SDP Deload unnecessary, as followed by peaking cycle Single lifts advisable Accessories serve to promote balance and retention

25 Phase 4- realisation of adaptation General exercises at 30-40% of maximum Maximal intent on all reps for time Adjust according to readiness/feel each week Deload unnecessary (peaking phase) Single lifts advisable Accessories performed according to individual preference, serve to promote balance and retention

Strength is important but power matters more Stronger correlation between power output and jumping, sprinting and change of direction ability than

26 Strength is important but power matters more Stronger correlation between power output and jumping, sprinting and change of direction ability than strength Especially under highly specific conditions Inherent time limits to nearly all sporting actions Transfer of training necessitates a more specific approach

27 Dynamic effort method Simple approach: max power (40-60% UB, 30-50% LB) Complex approach: address measured or perceived f/v weaknesses (Morin) Specific approach: address positional demands Use Prilepin s chart, 95% method or timed sets Lends itself to ballistics and accommodating resistance tools

28 Dynamic effort method

29 Dynamic effort method

30 Ballistics & Accommodating Resistance Traditional lifts end with zero velocity (deceleration) Ballistics project the load Jump and throw variations, Olympic lifts, pneumatic resistance machines Accommodating resistance tools Bands (overspeed eccentrics & soreness issue) Chains (noise, cost & logistics) Manual resistance (technical issues) Increased load requires more force to maintain constant bar velocity

31 Phase 1- technique and work capacity General exercises at maximum power output Weekly volume or density progression Cement technique, develop work capacity Measurement of outputs not primary concern

32 Phase 2- maximal output General exercises at maximum power output Weekly intensity progression Full rest periods Measurement of outputs wherever possible Outputs may also govern volume in developmental blocks

33 Phase 3- position specific output Specialised developmental exercises Performed in contrast with SST Weekly attempt to progress intent Full rest periods Measurement of outputs wherever possible Outputs may also govern volume in developmental blocks

34 Phase 4- realisation of adaptation Specialised developmental exercises Performed in contrast with SST Near max effort is acceptable Full rest periods Measurement of outputs wherever possible Minimal volume (Readiness = fitness - fatigue)

35 Specialised strength drills What is it you or your position does better than anyone else? What are the movement characteristics of that skill? What are the force characteristics of that skill? What exercises can you use to raise the weak links in that skill?

36 Dynamic correspondence criteria Range of movement Working range of movement Magnitude and direction of force Movement velocity Contact time Regime of muscular work Muscles used

37 Positional specialisation Playing position 1st on-field role 2nd on-field role Prop Scrum push Lineout lift Hooker Scrum push Lineout throw Second row Lineout jump Ruck/maul clear Back row Ruck/maul clear Lineout jump Scrum/fly half Pass Short acceleration Centre Long acceleration Evade defenders Wing & fullback Flying sprint Catch high ball

38 Positional specialisation Playing position 1st on-field role 2nd on-field role Prop Isometric back squat Step in push press Hooker Isometric back squat DB pullover Second row Back row Scrum/fly half Centre Wing & fullback Half squat barbell jump Horizontal band explode Banded dumbbell step up Banded dumbbell step up Dynamic band hip extension Horizontal band explode Half squat barbell jump Lateral banded leap Lateral banded leap Half squat barbell jump

39 Phase 3 and 4

40 Phase 3 and 4

41 Phase 3 and 4

42 Phase 3 and 4

43 Phase 3 and 4

44 Pre-season splits: phase 1 Monday Power row, chin Power row, chin Jump squat, squat variation 1 Tuesday Jump squat & power row, squat & chin Jump squat, squat Jump squat, squat Jump squat, squat Bench throw, bench Wednesday Bench throw, bench Power row, chin Thursday Speed deadlift & bench throw, deadlift & bench Power row & bench throw, chin & bench Bench throw, bench Push press, overhead press Speed deadlift, deadlift Friday Speed deadlift, deadlift Speed deadlift, deadlift Push press, overhead press Saturday Speed deadlift, deadlift Jump squat, squat variation 2 Sunday

45 Pre-season splits: phase 2 Monday Tuesday Jump squat & power row, squat & chin Jump squat, squat Wednesday Thursday Power row & bench throw, chin & bench Friday Saturday Speed deadlift & bench throw, deadlift & bench Speed deadlift, deadlift Sunday

46 Pre-season splits: phase 3 Monday Tuesday Positional SST 1, squat & chin Positional SST 1, squat Wednesday Thursday Positional SST 2, bench Friday Saturday Positional SST 2, deadlift and bench Positional SST 1, deadlift Sunday

47 Pre-season splits: phase 4 Monday Tuesday Positional SST 1, timed squat and bench Positional SST 1, timed squat and bench Wednesday Thursday Positional SST 2, timed squat and row Friday Saturday Positional SST 2, timed squat and bench Positional SST 1, timed squat and bench Sunday

48 In-season splits Day Phase 1 Phase 2 Phase 3 Phase 4 Monday Accessories Accessories Accessories Accessories Tuesday Jump squat, squat Jump squat, squat Positional SST 1, squat Positional SST 1, timed squat and bench Wednesday Off Off Off Off Thursday Bench throw, bench Bench throw, bench Positional SST 2, bench Positional SST 2, timed squat and bench

49 Questions?

Module Notes Module 1: Biological Theory for Physical Preparation Module 2: American Football Requirements Module 3: Methodology

Module Notes Module 1: Biological Theory for Physical Preparation -Adaptation and GAS: Basic theory behind Hans Selye s GAS, how it applies to physical activity, stress, training, and physical preparation,