Strength training. Coaches network meeting

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Patrick Harris
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1 Strength training Coaches network meeting Wednesday 3. okt. 2018

2 About me Nicolaj Poulsen. S&C in Dansk Svømmeunion. NTC: daily physical training Consultant role Earlier work: Swimming Folk high school: S&C prep for police & military specialunits

3 Why do strengthtraining?

4 Increase strength Injury prevention Lower % load at each stroke. Performance improvement Better aerobic base Bigger musclefibers Can do the same movement patterns in the pool over and over again Fewer overuse injuries. Activation of more musclefibers Applying bigger force and power to the water and increases endurance

5 How to achieve that? Many ways to reach it.

6 Make a plan

Typical the goals for strength training is: Muscular endurance: How long

Hvor længe kan jeg blive ved med at løfte/presse/trække?

RM: 8-12 reps Pause: 1-2 min Explosive power (fast strength): How much

7 Typical the goals for strength training is: Muscular endurance: How long can I keep lifting/pressing/pulling? Hvor længe kan jeg blive ved med at løfte/presse/trække? RM: 12+ reps Pause: sec Muscular hypertrophy: How big can I get? RM: 8-12 reps Pause: 1-2 min Explosive power (fast strength): How much can I lift fast RM: 1-6 reps (focus: speed) Pause: 3-5 min Maximum strength: How much can I lift/press/pull RM: 1-6 reps Pause: 2-4 min

8 Program content Basic movement pattern and skills: Jump, hop & bounding Throw & push Squat Deadlift Press Pull Core

9 Choice of exercises How do you choose the exercises Strength bilateral exercises Stability/symmetry unilateral exercises

10 Structure of a training session

11 You all know this

12 Quality in strength training? Good technique Achieve the purpose with the exercise/training.

13 Good technique Not damage yourself during training. It s something you always work on and pay attention to. No matter how heavy you lift or how difficult an exercise is, good technique is the main focus. It means: if you CAN T lift a weight with good technique, the load is too heavy or the exercise is too hard.

14 Training with BW / lighter equipment. No experience needed It s most about bodyunderstanding Outcome is typically within coordination, basic movement & stability Training in machines: Very beginner friendly Can almost do nothing wrong. Not as big an outcome as using free weights Training with free weights: Good technique More experience is needed. Bigger risk, so alot of practice before lifting heavy Outcome can be really big

15 Squat: Typical technical errors Knees faling in Not a straight back BB is not moving in a straight line up/down

16 Typical technical errors Static plank: Too high Too low Static side plank: Hip drop Hip rotation

17 Typical technical errors Jump: Knees falls in during take off or landing Not extending before landing.

18 How can you achieve good technique? By understanding the exercise By practice! Use supporting exercises By feeling on your body how the exercise should be performed.

19 IT MEANS

20 Focus is VERY important Without focus the risk of injury is much bigger. Lack of focus can also mean a training with lesser quality.

21 How to achieve focus Make it fun / challenging (within their capability) Make a good environment for strengthtraining: Use warm-up zoom in on the practise Alter the exercises or the way you put a program together. Give it space during the week

22 Give it space - make your priorities Practical issues: Strength before swimming Swimming before strength They will affect each other

23 Quality in strengthtraining? Good technique Achieve the purpose with the exercise/training.

right load/ antal reps/pause Do you have enough /

24 Achieve the purpose Demands continuity Demands variation: Trainingfocus Exercises Demands the right load/ antal reps/pause Do you have enough / too much load on Do you keep the pause that is necessary

25 Achieve the purpose Dryland / functionel training / strenght training Strength or coordination / stability?

26 What opportunities do you have? A coach present at training? Possibilities for individualization? Facilities and equipment possibilities? Little resources: Simple trainingplan Simple exercises Maybe send athletes to a prof. gym to learn the bigger exercises like squat, deadlift and benchpress Better resources: More specific for strokes, distances or individuals Make a strong environment for strength training

28 Questions or comments?

OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training

OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training 1. strength training! The main goal of strength training is to increase the maximum force that a particular