TRAIN THE JOES LIKE THE PROS 2010 Todd Durkin, MA, CSCS, NCTMB 2004 IDEA & 2005 ACE Personal Trainer of the Year Owner, Fitness Quest 10 & Todd Durkin Enterprises Head, Under Armour Performance Training Council I. Questions to ponder: a. Do you provide your client s with what they need: 1. Accountability 2. Motivation 3. Expert Coaching & Teaching b. What factors are important in training your clients: 1. Tempo 2. Teach, Teach, Teach 3. Train Movement 4. Delivering an Experience! 5. RESULTS!!! C. What are my favorite tools I use in training sessions: 1. Bodyweight 2. TRX 3. SuperBands 4. Med-balls/Dead-balls 5. Agility Ladders 6. Bosu 7. Power Tower by EFI Sports Medicine 8. Sleds 9. Stability Balls / Rubber Cords / Bands 10. Balance Pads 11. Heavy Ropes 12. Rebounders 13. Kettlebells & Dumbbells 14. 1 Machine Keiser Functional Trainer II. Let s Look at the Program: 1. The Dynamic Warm-up 2. Joint Integrity 3. Core Conditioning 4. Strength 5. Power/Plyometrics 6. Speed, Agility, Quickness 7. Metabolic Conditioning / Energy System Development 8. Mental Concentration & Focus / Vision Training / Hand-eye Coordination / Reaction Time 9. Grand Finale 10. Flexibility/Regeneration/Recovery III. The Purpose of each Component: A. The Dynamic Warm-up 1. Prime neuromuscular system, increase temperature of muscles, lengthen fascia
2. Prepare the body for the movement about to occur 3. Examples high knees, skipping, carioca s, jumping jacks, gate swings, pogos B. Joint Integrity 1. If you want a monument, you must first build a strong foundation 2. Focuses on developing synergist and stabilizing muscles that surround the joints through dynamic ranges of motion that mimic sport 3. You are as strong as your weakest link 4. Components include: Bodyweight, balance work, sport cords, light med balls & dumbbells 5. Examples Barefoot balance touches, dirty dogs, sport cord rotator cuff work C. Core Conditioning 1. Core is from the hips up to the diaphragm the Power Zone 2. 60% of power is generated from core 3. Progression: isometric, eccentric/concentric, increased level of dynamic activity, addition of speed component D. Strength Training 1. Strength=the maximal amount of force a muscle can generate under a given set of conditions 2. Should be multi-dimensional, multi-planar, cross-specific, progressive, and systematic 3. Bodyweight, TRX, free weights, med balls, cords, etc. E. Plyometrics 1. Strength + Speed = Power 2. Plyometrics = Exercises that enable a muscle to reach maximum strength in as short as time possible. Plyometrics work on developing explosive power and maximally recruiting fast-twitch muscle fiber by eccentrically loading a muscle and quickly producing a concentric force 3. Amortization The time spent on the ground between the eccentric loading of a muscle and the concentric force produced by a muscle. The purpose of plyometrics is to reduce amortization 4. You can affect approximately 16%-18% of one s fiber to move towards fast twitch or slow twitch depending on your training protocol F. Speed, Agility, & Quickness Training 1. Speed--The ability to move from one point to another point in the shortest amount of time possible 2. Agility--The ability to accelerate, decelerate, or change directions as quickly as possible in the shortest amount of time; Closely related to balance 3. Quickness--Reacting to a stimulus in the shortest amount of time possible; Closely related to reaction time 4. Be sure client is adequately warmed-up and primed before doing this work!!! 5. Technique, drills, ladders, bags, bands, open chain vs. closed chain drills Phases of Speed Training A. Mechanics B. 1 st step quickness and acceleration reaching maximum speed in the shortest amount of time possible (approx 20 yards) (sled drags, sled pushes, plyometrics) C. Top End Speed (overspeed training with bungees/flexibility) D. Deceleration (train eccentrically!) E. Change of Direction Agility/Quickness (open chain vs. closed chain drills) Factors Affecting Speed & Acceleration (& ultimately performance!!!)
A. Mechanics a. Arm action (20% of speed) Like you re eating an ice-cream cone b. Leg action i. Lock toes up--dorsiflexion ii. Foot contact is on ball of foot iii. Newton s 3 rd law Explode off ground & push backwards!!!! B. Strength a. Entire body-foot to fingertips b. Focus on lower shank & posterior complex (hamstrings, glutes, calves, core) C. Stride frequency & stride length a. Improve stride frequency by over-speed training (cycling, towing, treadmill sprinting, etc.) b. Strength is most important factor in increasing stride length especially foot, ankle, calf, lower shank complex c. Lengthening your stride by 3-4 inches p/stride, without changing frequency, translates into a.2-.3 second improvement in a 40 yard dash D. Elasticity of musculotendinous lower shank E. Power & Plyometrics F. Flexibility a. Psoas b. Hips/Glutes c. Hamstrings d. Calves & ankles e. Chest & shoulders G. Other Factors Affecting Speed & Acceleration: Muscle fiber type, Body fat, Age, Gender, and Breathing organized and controlled; relaxation is key! G. Energy System Development / Metabolic Conditioning 1. Determined by the goals / needs of athlete 2. Tempo of sessions 3. Rest times work/rest ratios 4. Use a heart rate monitor that tracks calories & heart rate (i.e. Polar F6 heart rate) 5. Program options: super-setting, circuit training, compound training, complex training, Hurricanes H. Mental Focus & Concentration / Hand-eye Coordination / Reaction Time 1. Reaction Balls 2. Rebounder Games 3. Card Drills (with questions) 4. Tests 5. Juggling 6. Slideboards I. Grand Finale It s the And Then Some Competition or Final Push Examples include: a. Hill Sprints b. Treadmill Sprint Series
c. Boxing d. Hand-ball e. Reaction Ball J. Flexibility / Recovery / Regeneration 1. Lengthen fascia, correct imbalances, relax the body, it feels good! 2. Rope/band stretching/manual stretching 3. DMS 4. Massage & Bodywork (1-4 x per month); Optimal Performance Bodywork (OPB) 5. Supplementation (fish oils, glucosamine, chondroitin, MSM, glutamine, liquid vitamins/minerals, greens drink) 6. Nutrition IV. Basic Guidelines: 1. Total Body Workouts; Each workout has Push / Pull / Lower Body / Core 2. 3 Times per week recommended 3. 45 55 minutes of movement time 4. Non-linear periodization model for Big Lifts (i.e. 15, 10, 5, max reps for core lifts in strength portion) Train the Joes Like the Pros Sample Workout Program A. Dynamic Warm-up (high knees, skipping variations, lunge & rotates, reverse lunges, side lunges, Frankenstein walks, jumping jack series, scorpions, etc.) B. Movement (SAQ) Drills a. Ladder Drills (1 foot in each rung running, sideways 2 feet in each run, 2 feet forward/backward jumping, front skiers, jumping jack feet, Ali shuffles, Icky shuffles) b. Super Band Drills (lateral quickness, forward jumps) C. Joint Integrity & Functional Strength a. Dirty Dogs b. Pushups c. Horse-back riding d. Pushup variations e. Bird-Dog & Rotates f. Balance exercises (choose 2) g. Shoulder Cord Work (External Rotation, Travoltas, Scarecrows) D. Plyometrics & Power Drills with Med Ball a. Squat Jumps x 10 b. Lunge Hops x 10 c. Med Ball Squat/Press/Slam into ground x 10 d. Plyometric Pushups E. Strength & Conditioning (Push/Pull/Lower Body) (Keep tempo up) 1. TRX Atomic Pushups / Pullups / Walking Lunges 2. Single Arm incline press / Single arm pullup on Gravity machine / 1 legged RDL 3. Kettlebell Swings / Slideboards / Triceps superset (skullcrushers/pullovers/close-grip BP)
4. Treadmill Runs / Heavy Rope Work / Hyperextensions F. Core Exercises a. Bosu Opp. Elbow/Knee b. Bosu Bicycle & Rotates c. Bosu Crunch & Double Leg Kick d. Med Ball Chops with Twist into ground x 10 per side e. Med Ball Variations G. Hand-eye coordination/reaction drills a. Reaction Ball Rebounder Game b. Card Drill H. Manual Stretch IDEA Workout: 1. Dynamic Warm-up 2. TRX Rows/Curls/Chest presses/sprinter Starts 3. Heavy Ropes 4. Super Bands (leap frogs/lateral slides/hip rotations) 5. Jam Ball Squat/Press/Slam 6. Agility Ladder Drills 7. Grand Finale 8. Stretch/Flexibility Thank you for joining me! For more information, visit: www.todddurkin.com or Email: durkin@fitnessquest10.com