Rethinking Periodized Training For Sport - P repair to Periodize Chad Benson, MSc, CSCS, BCAK ARC Performance Training Systems B2Ten.com arctraining.ca
LEARNING OBJECTIVES: 1) Review, define & illustrate the application of a) the stretch shortening cycle, b) muscle stiffness, & 3) specificity / transfer of learning when prescribing sports specific strength & SAQ training. 2) Review and discuss the shortcomings of current strength training & SAQ periodization practice. 3) Introduce a mastery of technique remodelling & P repair to Perform integration into current periodized strength training & SAQ progression. 4) Illustrate the practice, appropriate application, integration of movement quality progression into an athletes yearly strength and conditioning cycle
Controversial Questions How much strength does an athlete need? Should an athlete ever train w slow tempo repetitions (i.e. train like a bodybuilder)? How much power can an athlete s body support? How relevant is a 1RM squat or vertical jump to COD activities? How relevant is an athlete s 40m sprint time to his or her ability to change direction? Will bilateral strength training remove a unilateral instability or asymmetry?
The Science of Movement - Stretch Shortening Cycle Represents the combination of 3 contractions (eccentric, isometric transition & concentric). If eccentric s are performed quickly enough (0.4m/s Vs 0.2 m/s, Toumi et al. 2004) and transitioned time minimized (Flanagan, & Comyns, 2008) the resulting concentric power will be greater than if no eccentric action occurred prior.
Muscle Stiffness & Elasticity Stiffness vs Elasticity A number of neurophysiological (muscle stiffness, stretch reflex, neural potentiation) and mechanical (stored elastic energy, mechanical strain) mechanisms have been proven to increase concentric force after eccentric loading. Stiffness is a muscle s ability to control / prevent lengthening against force (Walshe et al. 1996) Stiffness is controlled by a number of neuromuscular factors & spinal reflexes. Elasticity, reflects a muscle s lengthening capabilities.
Muscle Stiffness & Elasticity Muscle spindles and golgi tendon organs moderate muscle stiffness Spindles and golgi tendon organs work in combination to prevent joint perturbation & excessive musculoskeletal injury (Wilson & Flanagan, 2006). Increased stiffness should therefore be associated with increased muscle strain & functional stability / performance (i.e. decreased transition time).
Muscle Stiffness & Elasticity Muscle Spindles are a facilitatory mechanoreceptor which reacts to the rapid changes in a muscle s length. Like the GTO, muscle spindles protect the MTU complex. As eccentric stretching approaches a rate that could potentially damage the muscle tendon complex, the muscle spindle activates and reflexively stimulates a forceful contraction of the agonist. This protective process may contribute to enhanced SSC performance.
Muscle Stiffness & Elasticity (Harrison & Gaffney, 2005; Young and Behm, 2004; Walshe et al. 1996) Since muscle spindle activation produces contraction not lengthening any activity designed to reduce or desensitize contraction could be detrimental to braking or COD activities. Therefore, It is theorized that slow training methods and long held static stretching most likely results in muscle spindle desensitization and decreased stiffness.
Muscle Stiffness & Elasticity Turning off the body s natural braking defense mechanisms may decrease strain & strain rate known to result from quick eccentric activities. If this occurs forces may be transferred into the muscle tendon unit, tendon, ligaments, increasing the risk of joint instability & sprain related injury (Carter et al. 2000).
Current Periodization Practice
Olympic & Power Lifting Bilateral Training & Transfer of Learning to unilateral & COD Squat patterns transfer well to jump squat & acceleration but not COD or Top end speed Traditional weightlifting creates positive transfer to vertical jump testing (Carlock et al. 2004) Traditional weightlifting does not transfer well to sprint and agility performance (Hoffman et al. 2004).
Linear Sprint Influence : (Young et al. 2001, Little & Williams, 2005) Running Specificity 6 weeks 20-40 m straight training OR 3 to 5 zig zags of 100 Training induced performance gains during testing were specific to the training Sprint Vs Multidirectional Linear Arms Vs Direction of intended movement Positive Angles
Functional & Sports-Specific Training Model
Sports Specific & Functional Model http://www.youtube.com/watch?v=fta5weqoml8&f eature=player_embedded#watch-main-area In many instances the SAID Principle is not being applied correctly
Specificity: RFD and Production Specificity of deceleration, acceleration & agility (Little & Williams, 2005; Young et al. 2001; Bishop et al. 2000) Eccentric only training leads to greater improvements in eccentric strength and power. Similar results exist for concentric only training. Training induced adaptations are not only contraction specific, they are velocity specific. The specificity of contraction is supported by the result that eccentric maximum strength showed a significant and high correlation with peak power in the SSC condition but not in the SR condition (Miyaguchi & Demura, 2008) Therefore it is reasonable to assume that different mechanical, neuromuscular & physiological mechanisms must be involved dependent on the type and velocity of muscle contraction.
Sport-Specific Application Should maximize & match the rate of force development Is progressed systematically In most cases, should focus on minimizing transition from eccentric to concentric muscular contraction
Non-Sport-Specific Application Does not logically overload or match the RFD of the activity Logically overloads RFD in the absence of stability or mobility Is achieved with a significant loss of force or transition time
(Deceleration) Braking Vs Starting (Power Initiation) Cronin & Hansen (2005) Elite Rugby Players Drop Jump fr 30cm and 3RM Squat (no correlation r = -.18). 30kg LCMJ related to Drop Jump (r=.69) and CMJ (r=.73) 30kg LCMJ for Height & CMJ related to all sprint performances (5, 10, 40m). Young et al. (25) reported a nonsignificant relationship between 30-cm drop-jump reactivity coefficient and 20-m sprint times in football players.
High RFD eccentric training significantly increased leg-spring stiffness, which indicates that the changes in leg stiffness may be an important adaptation resulting from eccentric exercise (Harrison & Gaffney, 2004). Braking Vs Starting
Task Vs Ego Orientation (Gilson et al. 2008; Catina, 2009) Parents, coaches and players are becoming increasingly focused on outcome Vs process / mastery of technique. Athletes benefit from both learning & mastering a task as well as comparison of physical abilities against peers. It is important that strength and conditioning shift their focus from outcome (percentages of max or weight x reps to the process or technique (i.e. coordination, control of movement, posture, & transitional stability.
P repair to Perform Model?
Muscle Quality Development Deceleration (eccentric S&P & reciprocal inhibition) Transitional Balance (isometric S&P, muscle stiffness & co-contraction) Power Initiation (concentric S&P & reciprocal inhibition)
The key philosophical additions: 1. Inclusion of a movement based or qualitative assessment. A specific functional, musculoskeletal & performance assessment forms the basis of the athletes Rekinect and physical conditioning program. 2. The integration of Rekinect exercises designed to overcome the determined functional & performance deficits. 3. The integration of P repair to Perform phase progressions based on joint stability & muscle qualities ( i.e. eccentric, concentric, and transitional stability) Vs strength hypertrophy, power vs endurance.
The key philosophical additions: 4. A focus on mastery of movement & technique (i.e. process) over outcomes such as increased size & strength. 5. Movement away from sets and reps towards mechanical breakdown and maintenance of stability as indictors of performance. NB* Other athletic development models designed to enhancemovement quality via motor skill development have been Proposed (Jeffereys, 2008).
Assessment Post Season Active recovery Exercise Prescription Tradtional Periodization Model -quantatively based -bilateral and general movement patterns -No or limited ROM & joint stability testing -active or complete rest -recovery cycles involve limited training with a focus on recreational participation -Cross training - Passive recovery of injury -primarily performance based. Prescriptions are designed to create outcomes including muscular size, strength, power or endurance - periodization manipulates exercise selection, exercise order, sets, reps, tut, rest interval etc. -linear, reverse or undulating overload via variation of volume and intensity - bilateral limb focus - standardized progression from general strength and size to sports specific power and / or power endurance
Current Performance Model Rehab Rehab w training Restriction Activity Specific Training Performance Assessment Develop Strength & Power
Assessment Post Season Active recovery Exercise Prescription Revised Athletic Development Model -qualitative and quantative -functional / activity specific movement patterns -extensive muscle, joint stability & ROM testing -functional assessment - P repair to Perform phase: active recovery is achieved via muscle imbalance removal, postural control, and movement patterning -performance and process based -large focus on movement quality, mastery of technique, mechanical breakdown & mechanical overload via lever lengths, degrees of instability, & muscle reactivity -periodization manipulates and incorporates movement and muscle quality progressions - P repair to Perform exercises are incorporated into the active rest or warm-up portion of the athlete s daily workouts and monthly schedules. -myofascial and linked system training focus. -progression is based on mastery of form and technique (ie maintenance of stability and optimal posture
Rethinking Periodization 3 proposed ways to enhance current periodization models. 1. The introduction of a P repair to Perform mesocycle (post in-season) or marcrocycle (yr 1 in a quadrennial plan). 2. Introduction of individualized rekinect exercises as part of the warm-up, or recovery between sets of exercise during the workout. 3. Constant modification of exercise prescription via critical eye feedback. NB * the P repair to Perform phase 1-4 programming runs parallel to the chosen periodized model.
Option 1 P repair to Perform Mobility & Stability Strength & Hypertrophy Phase 1 Dec, TB, PI Power Phase 2 Plyometric Coupling Sports-Specific Phase 3 Read & React
Option 2 Phase 1 Strength & Hypertrophy Mobility,Stability & Dec. Phase 2 Power Dec, TB, PI Phase 3 Sports-Specific Plyo Coupling
P repair to Perform Phase(s)
Functional Assessment Assess posture Assess mobility and stability capabilities of all major joints using both individual muscle and integrated movement test Assess deceleration, SSC capabilities & power Initiation of the upper push & pull and lower body bilatarel, split and / or unilateral squat
Functional Assessment Video
Muscle Quality Assessment Jump Squat SSC = Countermovement Jump Squat ECC = Depth Drop from Height PI = Jump Squat Bench Throw SSC = Countermovement MB Throw ECC = MB Ball Drop from Height PI = No counter movement MB Throw Eccentric Utilization Ratio (EUR) Reactive Strength Index (RSI)
Reactive Strength Index (Flanagan & Comyns (2008) Figure 1. Formula for calculating the RSI. Reactive strength index can be increased by increasing jump height, decreasing ground contact time, or both.
From the same depth jump height, a well trained individual will jump higher in comparison to an untrained individual who likely has muscular recruitment inhibited (i.e. GTO)
P repair to Perform Phase Mobility, Stability & Postural Control Focus on maintenance of 1) posture / postural control & 2) mobility around stability Muscle Activation and myofascial release Individual muscle stretching and strengthening Myofascial sling strengthening Postural squat, split squat, rollout, 1ft bridge and side plank Loaded POF + Perturbation (bands and MR)
ACTivated Warm-ups Set Fire sequences = Core Activation DROM exercises (mobility around stability) General Movement Patterns + transitional balance Balance: static & dynamic (Fischer, 2006) & reactive Agility (stopping, transitioning and starting) Reactive core during gait & sport specific patterns
Explosive Deceleration (Dec), Transitional Stability (TB) & Power Initiation (PI) Phase The goal is powerful / explosive starts and minimal braking time while maintaining or quickly regaining stability (e.g. appropriate neuromuscular responses) Always attempt to stop or move the resistance quickly Utilize in all 3 planes of movement incorporating all major core slings If stability is lacking a notable change in spinal posture or joint stability will occur (i.e. lordortic curve or valgus knee during jump squat)
Explosive Deceleration (Dec), Transitional Stability (TB) & Power Initiation (PI) Phase If the load is to high during braking or initiation, there will be a notable increase in braking or initiation time. Perhaps slow SSC are more important for power initiation (> ground contact time ) & measures of fast SSC during the maximal speed phase. Predictable transitional perturbations can be initiated to train the transition.
Squat Pattern -Qwik Drop & Stop, 2 Sec Squat Hold & Jump Squat (Dec & TB) -Squat to Bench, Sit Pause & Explosive Squat (TB & PI) Split Squat & Lat Bound Pattern -Cycle Cycle Drop+ Perturbation -Split Drop + Push Press (Lower Dec, Upper PI) -Hop Stick & Lat Bound Stick -DB Side Weight Shift Lateral Bound Stick Push Pattern -Kneeling Drop & Stop Push-up (Dec & TB) -Med Ball Jump Over Push-up and Stop (Dec & PI)
Plyometric Coupling & Read and React Phase(s) Plyometric Coupling Due to triplaner rate of force SSC activities create the greatest strain via shear, torque and torsion Minimize transition time It is has been suggested there are 2 types of SSC response depending on the length of time for eccentric loading (Flanagan & Comyns, 2008) low height, low coordination and controlled speed can be performed at any time but may not improve SSC performance.
Plyometric Coupling Exercises Depth or Loaded Jump Squats Loaded Plyo P-up, Tuck Jump Squat Combo Loaded Cycling Split Jumps Hop Hop Lateral/Diag Bound Fwd Bwd Stop & Go Sports-Specific COD Patterns
Plyometric Coupling with Read and React Phase(s) Read and react phase is an additional phase for change of direction sport(s) Develop cognitive and motor strategies required to perform and defend unpredictability Sport specific partner or coached shadowing, head to head movement drills Battle strength is developed via manual resistance or unexpected perturbation
Plyometric Coupling + Read & React Exercises Close the Gap Drills Coached Head 2 Head Side Shuffle Drills Coached Head 2 Head Jump Squat 2 Side Shuffle Coached Head 2 Head
Suggested Readings Behm, D.G. (1995). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research, 9, 264-274. Behm, D.G. & Sale, D.G. (1993). Intended rather than actual movement velocityspecific training response. J. Appl. Sport. Sci. Res., 5(1), 359-368. Bompa, T. (1999). Periodization of Training for Sports. Human Kinetics Publishers, Inc: IL Boyle, M. (2004). Functional Training for Sports. Human Kinectics Publishers, Inc. IL Bishop et al. (2000). Differential control during maximal concentric and eccentric loading revealed by characteristics of the electromyogram. Journal of Electromyography and Kinesiology,10(6), 399-405. Carr, G. (1997). Mechanics of Sport: A Pratitioner s guide. Champlaign, IL: Human Kinetics; Inc: IL Carlock et al. (2004). The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. JSCR, 18(3), 534 539. Carroll et al.(2001). Neural adaptations to resistance training. Sports Medicine, 31(12), 829-840. Cronin, J & Hansen K. (2005). Strength and Power Predictors of Sports Speed. JSCR, 19(2), 349 357
Suggested Readings Fischer (2006). Neuromuscular training to prevent anterior cruciate ligament injury in the female athletes. S&C Journal, 28(5), 44-55. Flanagan & Comyns (2008). The Use of contact time and the reactive strength Index to Optimize Fast Stretch-Shortening Cycle Training. S&C, 30(5), 32-38. Harrison & Gaffney (2004). Effects of muscle damage on stretch-shortening cycle function and muscle stiffness control. JSCR, 18(4), 771 776. Hoffman et al. (2004). Comparison of Olympic VS. Traditional powerlifting training programs in football players. JSCR.18(1), 129 135 Jeffrey's, Ian (2008). Quadrennial Planning for the High School Athlete. S & C Journal, 30(3), 74-83. Jones et al. (2001). The effects of various resistance training laods on intermediate- and high- velocity- specific adaptations. JSCR, 15(3), 349-356. Laskowski et al. (1997). Refining rehabilitation with proprioception training: expediting return to play. The Physician and Sports Medicine, 25, 89-103.
Suggested Readings Little & Williams (2005). Specificity of acceleration, maximum speed, and agility in professional soccer players. JSCR, 2005, 19(1), 76 78. Miyaguchi, K and Demura, S. Relationships between muscle power output using the stretch-shortening cycle and eccentric maximum strength. JSCR, 22(6), 1735 1741, 2008 McBride et al. (2002). The effect of heavy- Vs. light load jump squats on the development of strength, power, and speed. JSCR, 16(1), 75-82. Prestes et al. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. JSCR, 23(1), 266-274. Rutherford, O. & Jones, D. (1986). The role of learning and co-ordination in strength training. European Journal of Applied Physiology, 55, 100-105. Schmidt, R.A. & Lee, T.D. (1999). Motor Control and Learning: A behavioral emphasis (3 rd ed.). Human Kinetics: Champaign, Il. Twist, P. (2001) In, High-Performance Sports Conditioning. Champlaign, IL: Human Kinetics Publishers, Inc.
Suggested Readings Vestergan. (2001). In, High-Performance Sports Conditioning. Champlaign, IL: Human Kinetics Publishers, Inc. Toumi H, Best T, Martin A, F'Guyer S, Poumarat G. (2004). Effects of eccentric phase velocity of plyometric training on the vertical jump. Int J Sports Med., 25(5),391-8. Vleeming, A. & Lee, D. 2001. The integrated model of joint function and its clinical application. Presented at the Fourth Interdisciplinary World Congress on Low Back and Pelvic Pain. Montreal. www.dianelee.ca. Retrieved August 2003. Voight, J. (2000). Reactive nervous system training: what is it and why should we know it. 23rd NSCA National Conference, Orlando..p 91-97. Walshe et al. (1996). Stretch-shorten cylce compared with isometric pre-load: contributions to enhanced muscular performance. JAP, 84(1), 97-106. Young et al. (2001). Specificity of sprint and agility training methods. JSCR, 15, 315-319.