Building Effective Strength, Conditioning,

and Post-Workout Refueling and Recovery

Program

University of Minnesota Head

Olympic Strength CoachCal Dietz, M.Ed. dietz011@umn.edu

27 Big Ten/WCHA Titles

10 National Championships

Over 375 All-Americans

Preview

• Building a Strength Program

• Key Factors of World’s Best Programs

• Concept and Reasoning for Conditioning

• Various Methods of Conditioning

• General Fitness

• Post Workout Refueling and Recovery

• Conditioning Can Make You Slower

• Sport Specific Conditioning

2

Building a

Strength/Performance &

Conditioning Department

• Reasons for a S&C Department

• Key Factors in Developing a S&C

Department

– Facilities for the Future

– Coach Education

– Building a System

2

Reasons for a Strength and

Conditioning Department

• Injury Prevention, Life Style of Health

• School Pride and Showing the

Progression of Success and Winning.

• Development of Work Ethic.

3

Facilities for the Future

• Choices Involved with Equipment –

• Get more of the key equipment for training

• 4 or 5 main pieces and lots of them – 500

exercises with these

• Use other space for Abs Without

Equipment / Warm up / Conditioning /

Plyometrics

4

Facilities For the Future

• Use all Hallways, Cafeterias, Gyms,

Parking Lots, Stadiums.

• Examples –In hallway hang up dynamic

warm up signs as athletes run around in

circles to warm up-

• Stadium steps – Write various stadium

step workouts.

• Cafeterias – Have set agility workouts

5

Facilities for the Future

• Choice of Equipment – Double Half Rack

5

Facilities for the Future

Dumbbells

Benches

Dumbbells

Racks

6

Facilities for the Future

- Lat Pull Down w/ L-row

6

Smaller Equipment

• Bands

• Med Balls

• Chains

• Hurdles

• Various Pieces to use on Current

Equipment - Various Bars, Various

Attachments.

7

Coach Education

• Certifications

• Clinics

• Self teaching – Google reader

• Visit other training facilities

• Visit other schools in conference

and have a symposium.

8

Manage a workout room

9

Adjustments!!!

• The Simple Program

Power Clean – 3 x 5

Bench Press – 3x 8

Squats 3 x 5

Glute Hams 3 x 5

Pull up 3 x 6

10

Adjustments!!!

Power Clean – 3 x 5P/ with Neck 3 x 8

P/ with Cuban Press 3 x 6

Bench Press – 3x 8P/ with Abs 3 x 8

P/ with Push up Knee Drop 3 x 6

Squats 3 x 5 P/ with Plyo 3 x 8

P/ with Bam Bams 3 x 6

Glute Hams 3 x 5 P/ with Arms 3 x 8

Pull up 3 x 6P/ with Med Ball Training 3 x 8

Speed Development or

Conditioning

10

Building a System

• 50% to 80% athletes play multi sports –

Strength training is first to be dropped.

• Get a person that wants to help, not feed

his or her ego.

• Get one system for in and out of season

training then create variables. Single leg/

injuries/men and women.

• Speed kills and training it must be done!

11

Key Factors For

Successful Programming

• High Volume

• High Intensity

• High Frequency

• High Expectations

• Some Overtraining

• Sound Recovery Methods

11

SAID Principle

SAID Principle – Specific Adaptation to

the Implied/Imposed Demand

Adaptation – If it doesn’t exist you will die.

What is the purpose of this information

and how to apply it?

12

Ways to Fix the Issue

• Search for a Higher Adaptation

“Potential” to the stress being placed

on the human body.

• Do the great athletes contain higher

Adaptation Potential? They handle

greater loads of stress. What is the

one factor?

• How is this applied? General Fitness

13

Current Examples of

General Fitness • Cross Fit

• TRX

• 300 Training

• P90x

• Russian Kettle Bell

• Strongman

14

Super Endurance – General Fitness

• Super Endurance

14

Adaptability Training –General Fitness

• Adaptability Training

15

One Lift General Fitness Example

One Lift GPP

15

Key Factors For

Successful Programming

• High Volume

• High Intensity

• High Frequency

• High Expectations +

= High Stress

15

Recovery Methods

• Post workout recovery is often overlooked when designing programs

• It is important to jump start the healing processes of the body from stress

• There are three basic types of recovery

1.Biochemical (nutrition)

2.Mechanical (exercises and cool down barefeet) Vibration, EMS

3.Psychological

16

Make the most of the 2

hour recovery window

2-Hour

Recovery

Window

Recover within 20-30 minutes after exercise

and throughout the 2-Hour Window

17

Why Chocolate Milk?

The Ideal Carbohydrate to Protein Ratio

What and when you eat will determine

the body's ability to recover, repair,

Injury prevention and refuel.

Before you do anything else-Drink your

recovery beverage!

Liquids are ideal because they are

quickly digested and absorbed.

17

Who Needs To Recover?

• ALL Level of Athletes-

Professional or High School

When do you need to Recover?

• After all practices and

games/events

18

In Addition To Water, Athletes

Need…• CARBOHYDRATES to refuel muscle

glycogen

• WHEY PROTEIN ! - to reduce muscle

breakdown, stimulate growth –

• FLUID and ELECTROLYTES to replenish

what is lost in sweat and to rehydrate the

body

• VITAMINS and MINERALS to contribute

to overall health and nutrition18

Post-Exercise Nutrition

Guidelines

What The Experts Say

Carbohydrate

1.5g of carbs/kg

body weight

during first 30 min

and again every 2

hours for 4 to 6

hours

Fluids

16-24 fl. oz. for

each pound of

body weight lost

during exercise

helps restore fluid

balance

Electrolytes

Based on extent

of sweat loss

(If sweat water

and electrolytes

are not replaced,

then the person

will dehydrate)

Protein

Ratio of 3:1 –

4:1 carbohydrate

to protein is best

to recover

Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109: 509-527.

International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.

19

190 Pound Athlete May Need…Carbohydrate

130 grams 52 grams in about 16 ounces of chocolate milk

Fluids24 ounces

(depending on exercise intensity, weight lost)

ElectrolytesSodium to aid hydration, others

minerals (depending on sweat losses)

Protein32 to 43 grams

16 grams in about 16 ounces of chocolate milk

19

For Example, Within 2 Hours After Exercise

Carbohydrate82 grams

(amount in about 24 ounces of chocolate milk)

Fluids24 ounces

(depending on exercise intensity, weight lost)

ElectrolytesSodium to aid hydration, others minerals

(depending on sweat losses)

Protein20 to 27 grams

120 Pound Athlete May Need…

Why Milk?

• Protein

• Carbohydrates

• Electrolytes

• Fluids

• Calcium and vitamin D

• B vitamins

• 9 essential

To help build muscle, reduce muscle breakdown and work with carbohydrates to restore muscle glycogen

To refuel muscles (restore muscle

glycogen)

To help replenish what’s lost in sweat

To help rehydrate the body

To strengthen bones

and help reduce the

risk of stress fractures

To help nutrients convert food

to energy

Offers additional nutrients

not typically found in

traditional sports drinks 20

Why Chocolate Milk?

The Ideal Carbohydrate to Protein Ratio

There’s research on the benefits of BOTH

chocolate and white milk for athletes…

But chocolate milk has the added benefits

of extra Carbohydrates (CHO) needed

after exercise!

Chocolate milk is the official sports drink

of the WIAA21

.

After Recovery, Researchers Compared

Lowfat Chocolate Milk To:

Carbohydrate

Replacement Drink(with Carbs and protein)

Fluid

Replacement Drink(with Carbohydrates)

Indiana

University (9 trained

cyclists)

When drinking chocolate milk

they exercised longer and with

more power during a second

workout

When drinking chocolate milk

they exercised just as long

Northumbria

University, UK(9 trained

cyclists)

After chocolate milk they were

able to cycle 51% longer

After chocolate milk they

cycled 43% longer

Chocolate Milk Has The Right

Combination Of Carbohydrates And

Protein To Refuel Tired Muscles

23

2 Hours Window Post-Workout

Ideas • Chocolate Milk

– Nature’s fitness drink. Chocolate milk has Whey protein and

bone building nutrients (not found in traditional sports drinks) to

help maintain strong bones.

• Turkey and Cheese with Apple Slices and Pretzels

– If you're not in the mood for a sandwich, skip the

bread and eat the fillings on their own!

• Tuna on Whole Wheat

– Tuna over a slice of whole wheat bread is a great

protein/carb mini-meal.

• Banana and Peanut Butter

– Provides a good source of protein and vitamin E, while the

banana provides the carbohydrates you need to get re-

energized. 24

Chocolate Milk vs. Sports

Recovery Drink

-The Sport Recovery Drinks

are 4 times more expensive!

-Quality of Protein

-Ratio of Protein and Carbs

-Minimal Calcium and Vit-D

25

Chocolate Milk vs.

Specialized Recovery Drink

The Specialized Recovery

Drinks 5 to 10 more cost

- Quality of Protein

-Ratio of Protein and Carbs

-Minimal Calcium and Vit-D26

Energy or Enemy?

• 30 Percent of youth are consuming

• Warning not recommend for anyone

under 18.

• Adrenal Health Issues

• Cardio Health Issues

Chocolate Milk For Recovery?

1. Recovery is the most important factor

in training.

2. Get boosters involved in the buying.

3. Administration and Parents feel very

comfortable about milk.

4. The cost is as effective as the

product.

27

Mechanical Recovery Methods

• Vibration with Inversion

• Low FRQ 16 to 24 – Relaxes Muscles

• High FRQ –Stimulated

• Spine, Glutes and Hamstring

• Relax Mouth

27

Mechanical Recovery Methods

• Sauna Recovery Workout

• Restorative Shower

• Post Workout Recovery

• Various Exercise Methods

• Band Stretching

• Soft Tissue

• Partner Stretching

• Flush Bike Workout

28

Biochemical / Nutrition

• Restorative Bath – 30 minute soak in

tub, with 1 cup Epson Salt and 1 Pint

Hydrogen Peroxide

• Cold Tubs Still Work

• General Multi Vitamin, Plenty of

Protein, Fish Oils, Probiotic, Digestive

Enzymes, Zinc at Night.

29

• Off-Season Training Plan-

• Volume Plan

Organizing Training For GPP

30

Organizing Yearly Training• Off-Season Training Plan-with Academic Plans

Month 1 – GPP –Pre camp

Month 2 – Speed/strength

Month 3 – Strength

Month 4 – speed/strength

Month 5 – Strength

Break 6 - GPP

Month 7 – Strength

Month 8 – Speed/Strength

Month 9 – Strength

Month 10 – Speed/Strength

Month 11 – Speed?

Month 12 – GPP & SPP

30

In Season -August Out of Season January

Block Training Sequencing

31

When to Place Fitness/GPP

Later in the Week! Friday!

32

Ways to Increase Stress/Fitness

• Train multiple times during the day

• Aid in Recovery – With Nutrition

• Proper nutrition is 60% of training

• Off days E-mail works over Web

33

Exercise Progression

Accelerated Band Jumps

1. Accelerated Band Jump or Split Band

Jump

2. Accelerated Band Jump pause or Split

Band Jump w/ pause

3. Accelerated Band Jump Reactive or Split

Band Jump Reactive 34

Exercise Progression

Lunging

1. DB Walking Lunge w/ Band (Pause and

Squeeze, Up on Toes)

2. Lunge Jump w/ band (Pause and Squeeze)

3. Walking Drop Lunge Jumps

4. Walking Band Drop Lunge Jumps

36

Training For Speed

• If you run a 10.00 hundred

• You can run 10.20 - 1 Million Times

and never run a 9.9

• You must break up the 10.00 hundred

into parts to run a 9.9

37

Training For Speed

Guidelines in Training

• Above 90 Percent Rule - Speed

Run your best time above 90%

Example – 5.0 Forty – above 5.5 in Training

• Below 75 Percent Rule – Conditioning

Run best time below 75%

Example 13.0 Sec in 100 yard dash – finish below 17.3 for training

38

Alactic/Anaerobic - Speed Work

39

Alactic/Anaerobic -Work Capacity

39

Training For Speed

Top End

40

Football Specific Conditioning

• Game Speed Running

41

Sport Specific Conditioning

42

Hit Training VS Olympic/Power

Lifting

• All methods are the best at certain times

• Olympic Coaching is very complex

• Ballistic Lifting – William Calvin

43

Important Coaching Concepts

• Stop over coaching in the weight room

• Sound technique

• Keep it simple and on point

• Weight room experiment

• Using a power measuring device

(Tendo)

• Loss of speed and force output

happen when too many coaching

cues are given 43

• Play other sports! – Set up Tournaments

– Improve ability to see plays develop and make

plays

– Improve running and jumping abilities

– Improve hand-eye coordination

– Condition the athletes

• Examples

– Basketball, Russian Basketball, Tennis,

Racquetball, Volleyball, Table Tennis, Soccer

Off Season Building Of

Athletes

45

Don’t Do What The Pro’s DO!

• Pro agility – Touch hand on lines?

– This slows down the transition action and

lessens the impact of the training session

45

Drills That Don’t Work

• Speed Ladders DO NOT make you faster.

• Speed & Quickness Article

61

Drills That Don’t Work

• The little hurdle drills- Flexion of Hip

Flexor in Front Side Mechanics

• Running bag drills

• Drills that don’t mimic the actual speed

of the game

46

The Building Of Athletes

Thank you for your interest!

Please feel free to visit:

www.xlathlete.com

References

• Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet Press 1991

• Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001

• Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR

• Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995

• Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006

• Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994

• Yessis, Michael, Ph.D. Explosive Running, Contemporary Books 2000http://t-mag.com/html/body_116patt.html

• Paul Chek

•Ben Newby, Martyn Girvan, James Cato, Victoria University

• http://www.cbass.com/ANDERSON.HTM

• Supertraining Mel Siff 2003

• Karp JR, et al. Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.• Thomas K, et al. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82