effective collaboration & integration to maximize physical performance & sustain competitive...
TRANSCRIPT
Effective Collaboration & Integration toMaximize Physical Performance &
Sustain Competitive Excellence
Lew Porchiazzo III
Assistant Strength & Conditioning Coach
Who am I?• 7th year at Michigan
• Started working with Softball in January 2011
• Strength & Conditioning Coach for two additional teams:• Women’s Gymnastics and
Men’s Soccer
• Division III Football Player at William Paterson University
What lead me to the NFCA?
• I was looking to step outside my comfort zone
• I receive many emails from S&C and Softball Coaches from different levels
• I asked Hutch
My Role
• Clearly understood:
1. Support the development of strength, speed, power, fitness, flexibility/mobility
2. Work with Hutch’s vision in mind
3. Foster impactful relationships with student-athletes, coaches, and support staff
Summer Training Calendar
• Summer Training• Lift 3 days/week (Monday, Wednesday, Friday)
• Conditioning 3 days/week (Monday, Tuesday, Friday)
• Circuit 1-2 days/week (Wednesday and/or Friday)
• Flexibility/Mobility include components in every session
Fall Training Calendar
• Fall Semester• Lift 2 days/week (Tuesday, Thursday)
• Conditioning 2 days/week (Fall ball: Monday, Friday; after Fall ball: Tuesday, Thursday)
• Circuit 2 days/week (Monday, Friday)
• Flexibility/Mobility include components in every session
Winter Training Calendar
• Winter Semester • Pre-season
• Lift 2 days/week (Tuesday, Thursday)
• Conditioning 2 days/week (varies)
• Circuit 1-2 days/week (Monday and/or Friday)
• Flexibility/Mobility include components in every session
• In-season• Lift 1 day/week (Tuesday)
• Circuit 1 day/week (Wednesday)
• Condition 1-2 days/week (varies)
• Flexibility/Mobility include components in every session
Strength Training
• Keep it simple
• Train with complex multi-joint movements• Clean/Power Clean*• Back Squat* • Bench Press*• Chin-ups*• Front Squat• RDL• Glute Ham Raises• Push Press• Inverted Rows
• More success in how well we do what we do
Conditioning
• Anaerobic energy system development
• Majority of conditioning through the entire training year includes efforts of 1 minute or less• Work:Rest varies from 1:1 to 1:6
• Know the end goal/standard and work towards that
• Conditioning test:• 14 “half-gassers” (football field sideline to sideline & back, 106yds)
• 2 for goal time groups, 18 or 20 seconds
• Rest 1:00 between reps
Speed and Power Development
• Speed and power improvements are closely related to strength and fitness developments
• Incorporate sprint and jump training with greater work:restratio (1:4-1:6)
• Build a large “base” of strength and fitness for a higher “peak” in speed and power
• Measure speed through sprint times
• Measure power through vertical jump• Use Sayer’s Equation to consider improvements in power outputs
especially if significant changes to body weight
Flexibility/Mobility
• Extensive dynamic warm-up
• Post-conditioning stretch/mobility
• Mobility drills incorporated as supersets during lifting sessions
Circuit Training
• Hutch loves it
• I’ve embraced it
• Why it’s great:• Efficient and effective use of time
• Improve muscular endurance
• Improve anaerobic fitness
• Opportunity to include auxiliary/accessory exercises that are eliminated with 2 lifting days/week
Circuit Training Sample Exercises
• Rope Slams
• MB Slams
• Burpees
• “Ropees”
• “Slurpees”
• KB Swings
• Lunge Variations
• Jump Variations
• Plank Variations
• TRX Raise Variations
• Stair Runs
• Heavy Bag Combinations
• Mountain Climbers
• Sit-up Variations
• Sledge Hammer Swings
• Grip Strength Variations
Circuit Training Sample Workout
3 Rounds x :35 ON/:10 OFF w/1:00 BETWEEN SETS = 27:30
STATION #1A. ROPE SLAMS (1-ARM ROPE SLAMS)B. SPRINTERS (ALT TOE TOUCHES)
STATION #2A. TRX Y-RAISE (BAND PULL-APART)B. GLUTE BRIDGES (1-LEG GLUTE BRIDGES)
STATION #3A. REVERSE LUNGES (DB SQUAT)B. BIRD DOG PLANK (V-SIT)
STATION #4A. WRIST ROLLER (KB WRIST CURL)B. MB SLAMS (MB SQUAT JUMPS)
STATION #5A. ALT HOOKS (DOT MAT HOUR GLASS)B. LEG RAISES (STRAIGHT LEG SITUPS)
Hutch’s Vision
• Foster competitive nature and mental toughness through development of physical fitness and shared adversity
• Challenge the status quo and seek to create new standards
• Do your part
• Leave the program in better shape than you found it
• Develop life-ready Michigan Women
Competitiveness
• Design conditioning sessions as a team relay race
• Example:• You want to run 12 half gassers with 1:3 work:rest
• Rather than starting on a whistle in groups of 6-8, create 6 teams of 4
• Teams of 4 will allow for approximately 1:3 work:rest
• Run 3 sets of 4 reps
• Identify winners on all 3 sets, give them the option to assign payment exercises to losing teams
• Use different methods to create teams and adversity
Creating Teams(Rank players from 1-24 based on fitness test results first)
Evenly Matched Teams
(even start)
• Team A• 1, 24, 13, 12
• Team B• 2, 23, 14, 11
• Team C• 3, 22, 15, 10
• Team D• 4, 21, 16, 9
• Team E• 5, 20, 17, 8
• Team F• 6, 19, 18, 7
Mismatched Teams (stagger starts in reverse: F, E, D, C, B, A)
• Team A• 1, 2, 3, 4
• Team B• 5, 6, 7, 8
• Team C• 9, 10, 11, 12
• Team D• 13, 14, 15, 16
• Team E• 17, 18, 19, 20
• Team F• 21, 22, 23, 24
Competitiveness (cont.)• Oklahoma City Challenge
• 3 day event with various physical challenges/obstacles
• Team points awarded based on order of finish
• Bonus points awarded based on individual performance
OKC Challenge Day 1
• 4 stations
• 6 minutes/station with 3 minutes rest• Team Tire Flips for reps
• Sandbag Double Poles for distance
• Board Pushes for distance
• Slurpees for reps
• Tug-of-War• Double elimination bracket seeded on standings after 4 stations
• Best of 3 TW-WS Championship Series
OKC Challenge Day 2
• 4 Stations
• 8 minutes/station with 4 minutes rest• Sled pushes for distance
• Hurdle over-unders for distance
• D-Ball Chest Throws for distance
• Team Fat Bar Carries for distance
OKC Challenge Day 3
• Obstacle Course Tag Team Relay• Sandpit Army Crawl
• Sled drags backward/forward
• Box Jumps
• Plate drags
• 120yd run
• Final event• Team 318yd shuttle relay
Fostering Student-Athlete Relationships
• Care about them as people first and foremost
• Motivate, inspire, convince them to do what they don't know/believe they're capable in
• Take advantage of success and failures in training for teachable moments they’ll encounter in the season and their futures
• Share experiences, personal and/or professional as appropriate
• Echo Hutch’s message in my own words
• Believe in the program and live it
Fostering Support Staff Relationships
• Frequent interactions with our Athletic Trainer on injury/rehab status
• Periodic interactions with our Nutritionist on body composition assessments and opportunities for fueling guidance
• Periodic interactions with our academic counselor regarding academic and training schedules
• Periodic interactions with our sport psychology team
• Periodic interactions with team managers and facility personnel
Fostering Coaches Relationships
• Put egos to the side
• Communicate as much as necessary and be clear and concise• Respecting each other’s time and communicating as early as possible
alleviates tension
• Be part of the team• As an S&C Coach, I try to be involved in as many non-S&C activities as
possible• As a coaching staff, I’m treated as part of the staff
• Coaches that are more bought in to S&C will have better buy-in and effort from their S&C Coach and student-athletes
Thank You!
• Hutch, Bonnie, Jen, Alex, and Nikki
• Mike Favre and Olympic Sport Strength & Conditioning team
• Michigan Softball Student-Athlete and Student-Athlete Alumnae
• NFCA Staff and Board of Directors
• Mom and Dad
