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Part of a larger presentation I have done on program design for athletic strength and conditioning.
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PROGRAM DESIGN – HOW TO PUT
EVERYTHING TOGETHER
John Cissik
Human Performance Services, LLC
Overview
Examine how to train for:PowerSpeedAgility
Examine how to integrate everything for program design
Power Training
What works “best?”Traditional resistance trainingOlympic-style weightliftingPlyometricsComplex trainingCombining tools
Resistance Training
Strengthening the muscles could lead to an increase in power production
Kotzamanidis, C., et al. (2005) looked at 35 teenage soccer players3 groups: control, strength training only,
combined program (strength + sprints)9 week, periodized program
Kotzamanidis, et al. (2005)
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Conclusions
Resistance training alone does work, but may not be as effective as when combined with other modes of training.
Beginners?
Olympic-Style Weightlifting Rationale Tricoli, et al. (2005):
Compared OWL and “vertical jump” training32 physical education students, 8 weeks of
training, 3x/week
Tricoli, et al. (2005).
Tricoli, et al. (2005). Results
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O W L
V J
Does OWL Work?
10% improvement in SJ over 8 weeks versus 3%
7% improvement in CMJ over 8 weeks versus 6%
Both groups increased strength in the half squat
Plyometrics to Improve Power Specificity of training Does it work? Previous results seemed
mixed… Adams, et al. (1992)
3 groups: strength, plyo, combined6 weeks, 2x/week
Adams, et al. (1992).
Adams, et al. (1992). Results Plyometrics do work
to improve vertical jump.
Group VJ Improvement (cm)
Squat 3.3
Plyo 3.81
Complex Training What is it?
Performing heavy resistance training prior to explosive training. Think supersets.
Theory: increased motor unit excitability, increased motor unit recruitment, increased activity of synergistic muscles, inhibition of antagonistic muscles, etc.
Used as a training tool and used as a pre-meet tool (track and field)
Example of Complex Training
Monday:Snatch Pull + Power Snatch, 3x4+3x60%Push Jerk + Jump and Tuck, 3x3x60% + 5 jumpsEccentric Back Squat + Standing Long Jump, 3x5x70% + 5 jumpsIncline Press + MB Lying Chest Pass, 3x8-12x70% + 10 throwsDumbbell Military Press, 3x8-12
Wednesday:Split Clean + Split Squat, 3x3+5x40%Clean Pulls + RDL, 3x3-4x87.5% + 6-10One-Legged Back Raises, 3x8-12 each legBent Over Rows + MB Toss, 3x8-12 + 5 throws
Does It Work?
Scott and Docherty (2004):19 subjects performed 4 vertical/horizontal
jumps , then a 5RM back squat, then 4 vertical jumps and 4 horizontal jumps
The back squat had no effect on the pre/post jump heights
Does It Work? Jensen & Ebben (2003)
Investigate:○ Advantages of complex training○ Optimal window between strength and plyometric
exercise
21 Division I athletes5RM back squat then 6 vertical jumps on a force
plateRested 10 sec, 1 min, 2 min, 3 min, or 4 min
between squat and jumpsNo difference in GRF or jump height
Complex Training, Conclusions Complex training does not hurt
performance However, it is not the magic bullet Why use it?
VarietyMore work in shorter time
Combining Tools May be Most Effective Research seems to indicate that
everything is effective to a greater or lesser extent.
However, using multiple tools seems to be the most effective…
Adams, et al. (1992).
This group improved VJ by over 10cm in this study
Kotzamanidis, et al. (2005).
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SPEED TRAINING
Speed Training Tools
Technique Stride length Stride frequency Components of speed:
AccelerationMaximum velocitySpeed endurance
Training Tools by Component
Acceleration Maximum Velocity Speed Endurance
Short distance sprints (<5 yards)
20-80 yard sprints 80-300 yard sprints
Resisted starts Resisted sprinting
Stick drills Assisted sprinting
Quickness drills Varied pace sprinting
Sprints up to 20 yards
Training Guidelines, Cont.
Component Length of Reps % of Best Speed
Rest Intervals Between Reps/Sets
Volume per Session (College)
Acceleration 20-80 yards 90-100% 1-2’/5-7’ 300-500 yards
Maximum Velocity 20-80 yards (*) 90-100% 3-5’/6-8’ 300-800 yards
Anaerobic Capacity (Conditioning)
80+ yards 80-89% 30”-5’/3-10’ 800-1000 yards
Speed Endurance 80-150 yards 90-100% 5-10’ 300-900 yards
Long Speed Endurance 150-300 yards 90-100% 10-15’ 600-900 yards
* 20-80 yards at maximum speed
Speed Training Example
From Cissik, J.M. (2005).
Sample Workouts, Collegiate 100m/200m/HurdlersDay Workout
Monday Max Velocity: 6x fly 10m w/40m acceleration
Tuesday General Strength:Ab circuit
Wednesday Extensive Tempo:5x300m with 1:15 recovery
Thursday Max Velocity:4xs80m ins/outs5x5 vertical hurdle hops
Friday General Strength:Body weight circuit
PUTTING EVERYTHING
TOGETHER
Program Design Method Step 1: Determine needs based upon athlete’s
level of development/training age/time of year Step 2: Determine predominate movement
patterns Step 3: Determine proper body/movement
mechanics Step 4: Determine predominate metabolic
requirements Step 5: Evaluate Step 6: Determine what mode of exercise is most
important, start there
Training Tools Interact
Organize training around energy systems or around explosive qualities
Avoid training the same energy system/quality on subsequent days
Fatigue accumulates Have a down week, have down days
Prepare Your Athletes for Training Speed training can lead to hamstring
injuries Speed training can lead to shin splints Heavy strength training can lead to joint
injuries Every mode of exercise used requires a
technique base
Step 6: 100 Meter Sprinter
From Cissik, J.M. (2005).
Program Overview, SprinterMonday Tuesday Wednesday Thursday Friday
Speed Maximum Speed
Aerobic Capacity
Acceleration Anaerobic Capacity
Maximum Speed
Plyometrics x x x
Strength Maximum Strength
General Strength
Explosive Strength
Hypertrophy Explosive Strength / Eccentric Strength
Program Specifics, SprinterDay Quality Workout Rest Energy System
Monday Speed 4x60 meter 3 min Phosphagen
Maximum Strength
Front Squat, 3x4-6x85%Deadlift, 3x3-4x85%Bench Press, 3x4-6x85%Military Press, 3x4-6x85%Bent Over Row, 3x4-6x85%
2 min between sets
Plyometrics MB Chest Pass, 3x30 secMB Behind Back Toss, 10xMB Front Toss, 10x
Program Specifics, Cont.Tuesday Aerobic Capacity 10x200 meter 2 min Anaerobic
Glycolysis
General Strength Core CircuitPrehab Circuit
Wednesday Acceleration 3x4x20 meter 3 min / 6 min Phosphagen
Explosive Strength Split Clean, h, AK, 3x3x70%
Push Jerk, 3x3x70%
Clean High Pulls, h, AK, 3x4x75%
3 min rest between sets
Plyometrics Bounds, 3x20 meters
Standing Long Jump, 10x
Split Jump, 3x5 each leg
Program Specifics, Cont.Thursday Anaerobic
Capacity10x40 meter 1 min Phosphagen /
Anaerobic Glycolysis
Hypertrophy Back squats, 3x8-12x70%
Lunges, 3x8-12RDL’s, 3x8-12Calves, 3x12-15
30 seconds
Program Specifics, Cont.Friday Speed 5x40 meter
“flying” sprints
5 min Phosphagen
Explosive Strength / Eccentric Strength
Dumbbell Power Clean + Dumbbell Split Jerk, 3x4+3
Clean High Pulls, h, K, 3x4x75%
Eccentric Back Squat, 3x3x75%
Eccentric Bench Press, 3x3x75%
3 min rest between sets
Plyometrics Squat Jump, 10xMB Partner Drop,
10x
Intensity, Strength Training
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O n e T w u T h r e e F o u r
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Intensity as % 1-RM