This is the outline of my presentation to the Collegiate Strength & Conditioning Coaches Association in Orlando. I will be presenting tomorrow afternoon. If you are at the convention I would love to visit and talk about training. I will be there just for the day tomorrow.
Goals:
- Bullet proof the athlete – Eliminate movement deficiencies
- “Farmboy Strength” – Compensate for inactive lifestyle
- Develop ability to handle bodyweight through full ranges of motion with speed and control
- Build structural strength to eliminate any later limitations
- repare for heavier and more intense loads to follow
- Develop tendon strength and dynamic joint stability
- Enhance linkage and connections
Strength Training Definition (Adapted from Frans Bosch):
Coordination training with appropriate resistance to handle bodyweight, project an implement, more or resist movement of another body, resist gravity and optimize ground reaction forces.
Movement Constants:
- Body
- Gravity
- Ground
Full Spectrum Strength Training:
- Multiple Planes
- Multiple Joints
- Full Range of Motion
- Proprioceptively Demanding
- Mindful
Doherty Strength Power Index:
S 10 S 9 S 8 S 7 S 6 S 5 S 4 S 3 S 2 S 1 S = Strength
V 1 V 2 V 3 V 4 V 5 V 6 V 7 V 8 V 9 V 10 V = Velocity
Principles:
- Train movements not muscles:
- Pull
- Push
- Squat
- Rotate
- Brace
- Body weight before external resistance
- Strength before strength endurance and power before power endurance
Basic Concepts of Foundational Strength:
- “Let the volume do the work”
- Training accumulates:
- Session to Session
- Week to Week
- Month to Month
- Year to Year
- Volume is achieved through more sets, not necessarily through more reps
Foundation Strength Training Rules:
- Get the Reps- No failure!
- Handle the load – Load is determined as % of Bodyweight
- Up to 30 % of BW for males & 25% of BW for females. After those thresholds are reached progress to normal loading and speed guidelines
- Handle the rest (Active Rest)
- Handle the tempo (Intra set and inter set):
- Lower Body – 1 reps/sec up to a resistance threshold
- Upper Body 1- 2 reps/ sec up to a resistance threshold
- Full range of motion @ prescribed speed with control
- Progress to multiple planes of motion:
- Sagittal
- Frontal
- Transverse
- Vary the limb involvement:
- Bilateral
- Unilateral
- Reciprocal
- Vary the muscle action after first time through program:
- Isometric
- Concentric
- Eccentric
- Achieve mastery before progressing to next step
Compatible Components (How it fits with other training components):
- Starts and Acceleration
- Basic Technique & Skill Development
- Plyo’s – In-place & Short Response
- Extensive Tempo Endurance
- Mobility
The Workout:
- Get it right the first time
- Expect Success – Teach routine- Good Habits
- “Total Involvement” – Rest is “active”
- Everything MUST be in pursuit of the goal of that workout and the program overall
- Focus on “Need to do” exercises, eliminate the nice to do
Program Planning & Design:
- A sound well-developed plan allows you to know where you are at all times.
- Six week block or two six weeks blocks depending on:
- Training age
- Level of development
- Gender
- Sport
- Recycle “Foundation Strength” during the training year as needed
- Progression from year to year throughout a career
- No need to start at step one each subsequent training year
Assessment:
- Testing = Training and Training = Testing
- Landmark Workouts
- Leg Circuit Test
- Dumbbell Complex Challenge
Coach Nick Garcia & the Athletes at Notre Dame High School, Sherman Oaks, California
Kristen Batt & Meagan Wallin (Pro Beach Volleyball Players) who have lived this program the last four years
Venice Girls Volleyball 2008 -10, Venice High School, Venice, Florida
University of Michigan Womens Swimming, Harvard University Womens Swimming, Kenyon College Mens and Womens Swimming & Carmel Swim Club
References/Suggested Readings
Bosch, Frans., and Klomp, Ronald. Running- Biomechanics and Exercise Physiology Applied in Practice. London. Elsevier Churchill Livingstone. 2005
Cardinale, Marco. Newton, Robert. And Nosaka, Kazunri. Strength and Conditioning- Biological Principles and Practical Application. Wiley-Blackwell. 2011
Cometti, Gilles. el entrenamiento de la velocidad. Barcalona, Spain. Editorial Paidotribo. 2002
Cometti, Gilles. La Preparacion Fisica En El Baloncesto. Barcelona, Spain. Editorial Paidotribo. 2002
Curwin, Sandra. & Stanish, William D. M.D. and Mandel, Scott. Tendinitis: it’s Etiology and Treatment, New York, New York: Oxford University Press, 2000.
Gambetta, Vernon A. The Gambetta Method- A Common Sense Guide To Functional Training for Athletic Perfromance. Sarasota, FL: Gambetta Sports Training.2002
Gambetta, Vernon A. Athletic Development- The Art & Science of Functional Sports Conditioning. Champaign, IL: Human Kinetics Publishing Company. 2007
Issurin, Valdimir. Principles and Basics of Advanced Athletic Training. Ultimate Athlete Concepts. Michigan, USA. 2008
John, Dan and Tsatsouline, Pavel. Easy Strength- How to Get a lot stronger than your competition and dominate in your sport. St. Paul, MN. Dragon Door Publications, 2011
Komi, P. V., Editor,(Second Edition) Strength and Power In Sport, London: Blackwell Scientific Publications. 2003
Lederman, Eyal. Neuromuscular Rehabilitation in Manual and Physical Therapies- Principles to Practice, Edinburgh: Churchill Livingstone- Elsevier. 2010
Murer, Kurt and Bucher, Walter. 1000 exercises d’athletisme. Paris France. Vigot. 1985
Olbrecht, Jan. The Science of Winning- Planning, Periodizing and Optimizing Swim Training. Swim Shop, Luton, England. 2000
Radcliffe, James C. Functional Training For Athletes At Levels- Workouts For Agility, Speed And Power. Oakland, California. Ulysses Press. 2007
Scholich, Manfred. (1986) Circuit Training. Berlin: Sportverlag
Starzynski, Tadeusz. And Sozanski, Henryk. (1999) Explosive Power and Jumping Ability for all Sports. Island Pond, VT: Stadion Publishing Company.