Organizing Your Training Session

Transcription

1 Organizing Your Training Session Michigan State University Football Clinic East Lansing, MI Carlo Alvarez Director Strength and Conditioning

2 Special Thanks to Coach Ken Mannie and Mike Vorkapich for inviting me to speak at this event All of you who are doing your part to make sure your programs are the best they can possibly be!

3 OBJECTIVES Provide ideas to minimize confusion Allow for more efficient workouts Stimulate coaches to rethink their approach

4 FAILING TO PLAN IS PLANNING TO FAIL

5 What do most programs look like? Coaches do it all Limited staff Limited budgets Limited time Limited resources Increased pressure

6 STEPS TO SUCCESS PRINCIPAL Understand the: ANNUAL PLAN ATHLETIC DIRECTOR 1. Challenges 2. Audience BOOSTERS STRENGTH & CONDITIONING HEAD COACH 3. Resources 4. Goals PARENT EDUCATION SPORTS MEDICINE 5. Session Breakdown ATHLETE EDUCATION STAFF EDUCATION SPORTS NUTRITION 6. Research

7 CHALLENGES Pressure to Win Now Training Time Coordinating Staff Knowledge Base Keeping Up with Trends Safety - Techniques

8 UNDERSTANDING YOUR AUDIENCE Growth and Development Training Experience Demands of the Sport Injury Prone Areas

9 RESOURCES Time Facility Equipment Assistance

10 GOALS Educate Motivate Organized Structured

11 EDUCATE 1. Program Of Instruction 2. Team Demeanor 3. Sense of Purpose 4. Spotting 5. Up Tempo 6. Finishing Strong 7. Bomber Pride

12 MOTIVATE Coming together is a beginning Keeping together is progress Working together is success Henry Ford Show me a thoroughly satisfied man and I will show you a failure. Edison To dream anything that you want to dream. That is the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed. Bernard Edmonds

13 ORGANIZED 1. Rocks in the Aquarium 2. Figure Out Your Big Rocks 3. Create Roadmap / Determine Destination 4. Breakdown Goals from Long-term to Short-term Annual Plan - Systematic Phases of Development Seasonal Progressions - Endurance,Strength, Power Monthly Cycles - 3 to 4 week Weekly Sessions Build Consistency Daily Plans - Specific Breakdown of a Training Session

14 STRUCTURED The Merriam Webster Dictionary defines structure as 1: The action of building 2: Something made up of interdependent parts in a definite pattern of organization 3: Arrangement of elements in a body or system

15 SESSION STRUCTURE 1. Total # of Athletes 2. Exercise Selection 3. Facility Set Up 4. Movement / Flow 5. Spotting 6. Supervision

16 SESSION BREAKDOWN It has been proven that an organized training plan for your training session will provide a more consistent and effective workout. There are several steps that can help in the development of an organized training session. 1. Determine how much time you have available. 2. List what you believe are the priority components (i.e., flexibility, strength, power, etc, of your training plan) 3. Place these components in order of importance 4. Choose exercises that are going to help you achieve your specific goals

17 THE 3 PART PLAN The training session is divided into a Pre Workout, Main Session and Post- Workout. Each session has specific aspects that will help with the development of the whole body. We try to keep our training sessions to no more than 60 minutes.

18 THE PRE-WORKOUT - 10 MIN. Activation These drills help with the activation of the central nervous system and allow the muscle to fire and wake up prior to activity. We utilize exercises that stimulate the lower back, lower and upper abdominals, upper shoulders and hips. Mobility Drills Our mobility drills are designed to mobilize the torso and hips through range of motion exercises that include hip rage of motion, hurdles, tubing, medicine balls, and power bands.

19 MAIN SESSION - 50 MIN. Our goal is to train the entire body during each training session with specific routines based on the individual goals, strength and weaknesses of the athlete. We incorporate both bi-lateral and uni-lateral exercises that will stimulate the whole body during each training session The goal of the main session is to increase work capacity for each individual athlete without sacrificing technical efficiency of exercises. These training sessions are done in an up-tempo fashion that stimulates multiple muscles and helps improve cardio-respiratory efficiency.

20 POST-WORKOUT - 10MIN. TorsoTraining A strong mid-section is the link between the upper and lower body. This has become a crucial part of a training session, due to the current research and the benefits that it provides to the total development of the body. Finishers Out of the ordinary, physically demanding exercises that are completed at the end of a workout. These are implemented in our routine to build team unity and mental toughness. Static Flexibility A static post workout stretch has been shown to bring muscle to resting length and allow the body to relax. These exercises include stretches for the low back, hamstring, quads, shoulders, chest and neck.

21 And the Researchers Say..

22 Canadian Society for Exercise Physiology position paper: Resistance training in children and adolescents. Appl Physiol Nutr Metab Jun;33(3): Behn DG, Faigenbaum AD, Falk B, Klentrou P. Abstract: Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis and cerebral palsy, as well as pediatric burn victims. Increases in children's muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However, the training and instruction must be appropriate for children and adolescents, involving a proper warm-up, cool-down, and appropriate choice of exercises. It is recommended that low- to moderateintensity resistance exercise should be done 2-3 times/week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic-style lifting, plyometrics, and balance training, which can enhance strength, power, co-ordination, and balance. However, specific guidelines for these more advanced techniques need to be established for youth. In conclusion, an RT program that is within a child's or adolescent's capacity and involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises, which can lead to functional (i.e., muscular strength, endurance, power, balance, and co-ordination) and health benefits.

23 Physical activity in children and adolescents in relation to growth and development Tidsskr Nor Laegeforen Oct 10;120(24): Meen, HD Abstract: BACKGROUND: Physical activity may influence the performance and health of children and adolescents. The purpose of this article is to give a review of present knowledge in this field. MATERIAL AND METHODS: Literature was searched using Medline and the Norwegian University of Sports library. RESULTS: Related to body mass, boys have an aerobic capacity like young adults. Girls show a reduction from prepuberty until adulthood. Their trainability seems to be lower than in adults. Anaerobic capacity and muscle strength are lower than in adults, but increase during puberty, especially in boys. The trainability is good at all ages. There are small differences in performance between boys and girls before puberty. Physical activity has favourable metabolic effects and influences the development of fat tissue, skeleton and probably tendons, ligaments and cartilage. INTERPRETATION: Physical activity is important for performance and health during the growing years and later. It is a factor in the prevention of artheriosclerotic disease, hypertension, obesity, diabetes type 2, some types of cancers, osteoporosis, and muscular problems. Specialisation in sports should normally be postponed until late puberty, even by those who aim at high performance.

24 The impact of different warm-up protocols on vertical jump performance in male collegiate athletes J Strength Cond Res Jan;22(1):226-9 Holt BW, Lambourne K Abstract: The purpose of this study was to compare the impact of different types of warm-up on countermovement vertical jump (VJ) performance. Sixty-four male Division I collegiate football players completed a pretest for VJ height. The participants were then randomly assigned to a warm-up only condition, a warm-up plus static stretching condition, a warm-up plus dynamic stretching condition, or a warm-up plus dynamic flexibility condition. VJ performance was tested immediately after the completion of the warm-up. The results showed that there was a significant difference (P <.05) in VJ performance between the warm-up groups. Post-test jump performance improved in all groups; however, the mean for the static stretching group was significantly lower than the means for the other 3 groups. The static stretching negated the benefits gained from a general warm-up when performed immediately before a VJ test.

25 Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance Sports Med. 2007;37(10): Judelson DA, Maresh CM, Anderson JM, Armstrong LE, Casa DJ, Kraemer WJ, Volek JS Abstract: Significant scientific evidence documents the deleterious effects of hypohydration (reduced total body water) on endurance exercise performance; however, the influence of hypohydration on muscular strength, power and high-intensity endurance (maximal activities lasting >30 seconds but <2 minutes) is poorly understood due to the inconsistent results produced by previous investigations. Several subtle methodological choices that exacerbate or attenuate the apparent effects of hypohydration explain much of this variability. After accounting for these factors, hypohydration appears to consistently attenuate strength (by approximately 2%), power (by approximately 3%) and high-intensity endurance (by approximately 10%), suggesting alterations in total body water affect some aspect of force generation. Unfortunately, the relationships between performance decrement and crucial variables such as mode, degree and rate of water loss remain unclear due to a lack of suitably uninfluenced data. The physiological demands of strength, power and high-intensity endurance couple with a lack of scientific support to argue against previous hypotheses that suggest alterations in cardiovascular, metabolic and/or buffering function represent the performance-reducing mechanism of hypohydration. On the other hand, hypohydration might directly affect some component of the neuromuscular system, but this possibility awaits thorough evaluation. A critical review of the available literature suggests hypohydration (dehydration) limits strength, power and high-intensity endurance and, therefore, is an important factor to consider when attempting to maximise muscular performance in athletic, military and industrial settings.

26 THANK YOU