Strength & Strength & Conditioning:Conditioning:The ART and The ART and

SCIENCESCIENCEof injury free of injury free performanceperformanceByBy

Neil ParsleyNeil ParsleySenior strength & conditioning coach Senior strength & conditioning coach

English Institute of SportEnglish Institute of Sport

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BackgroundBackground The ScienceThe Science Case study overviewCase study overview The Art of coachingThe Art of coaching Putting it togetherPutting it together QuestionsQuestions

Skinny kid who started training after watching Skinny kid who started training after watching Rocky aged 7… who lives and breathes sport.Rocky aged 7… who lives and breathes sport.

Played professional Rugby LeaguePlayed professional Rugby League

Strength and conditioning coach for the EIS- 8 yearsStrength and conditioning coach for the EIS- 8 years - non linear route- non linear route Currently lead S&C Coach for GB Taekwondo & Currently lead S&C Coach for GB Taekwondo & GB wrestlingGB wrestling

Director of Underground Training StationDirector of Underground Training Station

Regular contributor to Fighting Fit magazineRegular contributor to Fighting Fit magazine

Who is Neil Parsley?

VideoVideo

EIS DefinitionEIS Definition““The specialist area encompassing The specialist area encompassing

the planning and implementation of the planning and implementation of physical preparation programmes physical preparation programmes

for performance. It includes for performance. It includes processes that result in physical processes that result in physical adaptation, integrating fitness adaptation, integrating fitness components into a programme, components into a programme,

which complements other aspects of which complements other aspects of the performer’s development. This the performer’s development. This

includes, though not exclusively, includes, though not exclusively, strength, speed, power, endurance, strength, speed, power, endurance,

agility and flexibility. Effective agility and flexibility. Effective programming in strength and programming in strength and conditioning presents the best conditioning presents the best

synergistic combination for synergistic combination for optimum development whilst optimum development whilst

minimizing the risk of injury”minimizing the risk of injury”

The Science of ConditioningThe Science of ConditioningThe Metabolic ContinuumThe Metabolic Continuum

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VELOCITY

Oxygen Uptake [BLOOD

LACTATE]

AEROBIC ANAEROBIC PHOSPHATE

THRESHOLD 1

THRESHOLD 2

Types of ConditioningTypes of Conditioning

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AEROBIC ANAEROBIC PHOSPHATE

The Metabolic Continuum

Oxygen Uptake

[BLOOD LACTATE]

VELOCITY

THRESHOLD 1

THRESHOLD 2

Long Slow

Intensive Tempo

Extensive Intervals

Speed TrainingIntensive

Intervals

Extensive Tempo

The Science of The Science of StrengthStrength It’s all about ‘THE CURVE’It’s all about ‘THE CURVE’

VELOCITY

FORCE

Strength QualitiesStrength Qualities Maximum StrengthMaximum Strength Explosive StrengthExplosive Strength Speed StrengthSpeed Strength RFDRFD Reactive StrengthReactive Strength ‘‘Sport-specific StrengthSport-specific Strength’’

(Newton, (Newton, 2002)2002)

Types of Strength Types of Strength TrainingTraining

VELOCITY

FORCE

Max Strength

Explosive Strength

Speed Strength

Strength Endurance Reactive

Strength

Hyper-trophy

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Building the athletic Building the athletic engineengine

-What does it need to -What does it need to do?do?

-What does it look like -What does it look like currently?currently?

What does it need to What does it need to do?do?

-Needs analysis of -Needs analysis of sportsport

1. biomechanical 1. biomechanical2. physiological2. physiological

BiomechanicalBiomechanical

Punching & kicking Punching & kicking (types)-angles (types)-angles

speeds & forces!speeds & forces!Reactive strength- Reactive strength- SSC capability etc SSC capability etc

etcetc

Biomechanical Biomechanical InformationInformation

Directly informs-Directly informs-Exercise selection- Exercise selection- SquatSquatSets & reps etcSets & reps etc

PhysiologicalPhysiological

Energy system Energy system contributioncontribution

--AnaerobicAnaerobic alcatic energy alcatic energy sytemsytem

-Anaerobic -Anaerobic lactic energy lactic energy sytemsytem

-Aerobic system-Aerobic system3x2mins (45s)3x2mins (45s) x6/7x6/7

Common Injury sitesCommon Injury sites-Research-Research

What does it look What does it look like currently?like currently?

- Cluster testing- Cluster testingThorough!!!Thorough!!!

Cluster testingCluster testing

-Sports movement Sports movement analysisanalysis-Movement screenMovement screen-Isolated testingIsolated testing

Cluster testingCluster testing

-ImbalancesImbalances-Energy leaks- Energy leaks- weaknesses in the weaknesses in the kinetic chainkinetic chain

Strength Strength DiagnosticsDiagnostics

- Agility testAgility test- Flexibility testFlexibility test- Anaerobic capacity Anaerobic capacity testtest- Lower body power Lower body power testtest

Don’t rehabilitate…Don’t rehabilitate…PrehabilitatePrehabilitate

**Good programs **Good programs integrate prehab- integrate prehab-

fillers!fillers!

Athletes don’t rise Athletes don’t rise but sink to the level but sink to the level of their training.. of their training..

…..Build the …..Build the engine!!engine!!

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Balance

• Movement

• Strength

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Don’t be S & c…think!

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Movement- quality! Acceleration & deceleration

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Balance- simple to complex adding layers of integration

*NB not just for martial arts &gymnastics

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Ground based

• Multi-joint & multi-planar

• Uni-lateral & bi-lateral

Rules of engagement Rules of engagement for optimal for optimal

programmingprogramming• Full body exercise• Knee dominant• Hip dominant• Horizontal push• Horizontal pull• Vertical push

Planning TrainingPlanning Training PeriodisationPeriodisation

Long-Term Athlete DevelopmentLong-Term Athlete Development FUNdamentalsFUNdamentals Training-to-TrainTraining-to-Train Training-to-CompeteTraining-to-Compete Training-to-WinTraining-to-Win

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The Art of The Art of CoachingCoaching

•Collaboration with coaches- examples

•Communication with athletes- language, cues

•Communication with parents!

•Communication with a multi-disciplinary team - examples

The Art of The Art of CoachingCoaching

•Collaboration with coaches- examples

•Communication with athletes- language, cues

•Communication with parents!

•Communication with a multi-disciplinary team - examples

Coaching Coaching excellenceexcellence

Set the standard- what you Set the standard- what you expectexpect

Excellent communication Excellent communication skillsskills

Be the energyBe the energy

Coaching Coaching excellenceexcellence

-Experience is the -Experience is the teacher of wisdomteacher of wisdom

Questions?Questions?