thanks to our sponsors - plae perform...microcycle round 17 personal best > 85% 75 - 85% < 75%...

2018 Season

T H A N K S T O O U R S P O N S O R S

Please use the hashtag

# S Y D N E Y L A B 2 0 1 8 fo r a l l

soc ia l media posts .

PL AE

Web: p laeper form.com | p lae .g loba l

Twi t te r : @plae_us

Instagram: @plae_us

Facebook : PL AE USA

Coach McKeefer y

Web: Ron.McKeefer y.com

Twi t te r : @rmckeefer y

Instagram: @rmckeefer y

Facebook : rmckeefer y

social media

8:30-9:00am

Regis t ra t ion

9:00-9:30am

Welcome, Announcements , and Ice Breaker

9:30-10:20am

Dav id Boy le - ASCA (Lecture) “What ’s your

Coach ing Ph i losophy, i s i t Work ing?”

10:30-11:20am

Gar y Schof ie ld - Greater At lanta Chr is t ian

School (Lecture) : “Un i f ied Not Un i form:

Program Des ign For The H igh School

Ath le te”

11:30-12:20pm

Nathan Parnham Paramat ta Ee ls (Pract ica l )

“Pract ica l App l icat ion of On F ie ld

Cond i t ion ing Dr i l l s ”

12:20-1:00pm

Workshop D iscuss ion

1:00-2:30pm

Lunch + Vendor Demonst ra t ions + Speaker

Roundtab le D iscuss ion

2:30-3:20pm

Mark K i lga l lon - Sydney Swans (Lecture)

“Bu i ld ing The Whee ls”

3:30-4:20pm

Cato Ruther ford - Head Coach L i f t

Per formance Cent re (Pract ica l ) “Transfer :

From the Weight Room To The F ie ld”

4:30-5:20pm

Ted Rath - Los Ange les Rams (Lecture)

“Deve lop ing A Championsh ip Cu l tu re w i th

Techno logy and Spor ts Sc ience”

5:20-5:30pm

Clos ing Remarks and CEUs

schedule

D AV I D B O Y L EHigh Per formance Consu l tant

Board Member ASCA

“What ’s your Coach ing Ph i losophy, i s

i t Work ing?”

Instagram: @dav idwayneboy le13

LECTURE

"What's your

Coaching

Philosophy, is

it Working?"

David Boyle MBA (Sports

Management) SCU, Level 3 Master

Coach, ASCA

Lecturer Sports Coaching, Strength &

Conditioning

Australian College Physical Education

(ACPE)

Q. WHY DO WE COACH ?

A. We were bought up on Sport

Sauce dancing Singing.MOV

Thought Provoking Outcomes

Reflect and Examine

•Coaching Philosophy

•What’s Changed

•Leadership Styles

•Motivation Strategies

Include these into the way you

Coach

Program

Measure

Monitor Your

Athletes’ in the Physical, Mental and Emotional State with an Individual Focus .

Reinforce and

Evaluate

Coaching Philosophy

Do You have One?

If you wrote it, what would

it say about you?

Your Principles, Values,

Beliefs?

• What’s Changed? Big Business $$$$$Technology

Social Media

Sports Science, Research

How we Coach!!!! (Absolutely)

Information (All Measurable)

Social Media

• Movies

• Superbowl,

commercials, ½

enertainment

• College sponsorships

Individualised

Abbie Ankle Cleans Jan 18.MOV

Organisation

Philosophy

Leadership Style

Athlete's/

Players

Staff

• Culture

• Resources

• Principles

• Values

• Traits

• Adaptable

• Qualities

• Know your Sport

• Ask the right Questions

• Science or Art

• Qualifications

• Experience

Influences

Remember the Titans

“Conflict”, Culture Change, ATHLETE

CENTRED

https://www.youtube.com/watch?v=S02D9QzDe4s

• A Team Coach Boone Speaks out, shows Courage, Leadership, Honesty, Knowledge, TEAM FIRST

• What makes a Team Strong , Athlete centred coaching (Player Driven) Honesty, Truth, Respect, Aggression, Anger, Passion, Acknowledgement, TEAM FIRST

• What makes a cohesive Team Captain –Leadership, Belief, Listen, Action, TEAM FIRST

• What makes a team, besides the above qualities, Cohesion, Friendship, Humour, ‘Soul Power’, Strength, Trust, TEAM FIRST

https://www.youtube.com/watch?v=S02D9QzDe4s

How We Looking?

Be A Leader

Not A Boss!

Organisation Board (Structure Culture)

Commercial

Physical Performance

Manager

Medical Doctor

Physiotherapist

Strength

Conditioning

Rehabilitation

Sports Scientist

PlayersWelfare Manager

CEO

Football Manager

Head Coach (Leadership, Philosophy)

Assistant Coaches

KEY

Organisation

High Performance

Commercial

Media Manager Marketing

Merchandise

CFO

Sponsors/ Membership Drive

4 E’s of Marketing

Engagement

Emotion

Experience

Entertainment

Head Coach Additional

Pressures – not just

coaching

Physical Performance

Manager

Medical Doctor

Physiotherapist

Strength

Conditioning

Rehabilitation

Sports Scientist

Players

Welfare Manager

Football Manager

Head Coach (Leadership, Philosophy)

Assistant Coaches

HIGH PERFORMANCE TEAM

Head Coaches Style

• Does it Change

• Can we Adapt

• Do we keep our jobs

• Separate roles or do you

have several?

Athlete Centred Coaching

Tell me & I will forget.

1

Show me & I might remember.

2

Involve me & I will understand.

3

What do you Think ?

Functional Movement Screen

Symmetry

Technique

Movement

Pattern

Skill

Acquisition

Functional Movement Screen

• Every Session

• Every Lift

• Every Tackle

• Every Play

• Act, Team First

Sports Science

Daily Wellness

• Serial

Complainers

• Silent non-

Complainers

Athlete Centred, don’t just

monitor, Act!!!!

Weekly Screening Report

Weekly

Screenings

• Flexibility

• Mobility

• Power

• Symmetry

• CNS

• Groin

Strength

Great looking Report, take

action as well!

GPS Game Report

Body Load

• Metres per Min

• 10 minute

Intervals

Accels/Decels

(Groin Load)

High Speed

running

>5m/s

Total

Distances

10 minute

intervals

Individual

player game

summary

GPS Session Report

Training

session

summary

Intensity

Target =

1.25 times

game body

loads

Microcycle Round 17 Personal Best > 85% 75 - 85% < 75% Alternate Lift

1RM Lift

Bench Press Chin Clean Deadlift Military Press Prone Pull Snatch Squat

BR

Akauola, Sitaleki 155 160 105 240 54 120 85 220

Cartwright, Bryce 135 157 105 210 110 180 Shoulder

Fisher-Harris, James 130 138 110 220 100 105 75 200

Grevsmuhl, Chris 170 166 140 220 90 140 90 180 Groins

Harawira-Naera, Corey 130 147 125 240 65 120 85 190

May, Tyrone 110 123 80 90 Knee

Merrin, Trent 160 120 100 200 90 85 75 230

Peachey, Tyrone 140 138 133 230 90 120 80 200

Yeo, Isaah 135 155 105 210 110 170 Shoulder

FR

Campbell-Gillard, Reagan 130 135 125 245 105 95 170 Shoulder

Kikau, Viliame 170 135 130 230 100 115 95 190

Latimore, Jeremy 145 110 200 73 125 170

Latu, Leilani 140 160 125 225 100 115 90 220

Leota, Moses 140 147 100 220 105 110 80 230

Matagi, Suaia 140 140 110 230 100 125 95 220

McKendry, Sam 140 160 130 260 100 110 95 220

Saunders, Andy 165 165 100 190 100 130 90 165

HH

Cleary, Nathan 105 120 100 190 70 90 75 150

Dockar-Clay, Zach 155 135 115 215 95 110 90 200

Katoa, Sione 146 100 240 73 110 75 200 Wrist

Martin, Te Maire Shoulder

Soward, Jamie 110 75 125 80 105 45 125

Wallace, Peter 130 125 90 150 80 85 70 85

OB

Blake, Waqa 135 124 110 200 95 100 90 170

Edwards, Dylan 135 145 115 230 85 110 85 200

Hardaker, Zak 97 70 130 A/C

Heffernan, Andrew 110 140 108 98 85 100 80 150

Hiku, Peta ACL

Jennings, George 155 145 115 215 90 120 80 190

Mansour, Josh SOO

Moylan, Matthew SOO

Smith, Will 150 140 115 240 105 115 85 200

Watene-Zelezniak, Dallin 125 145 110 181 40 110 80 167 Wrist

Whare, Dean 165 135 90 110 Knee

Weekly Strength Report

Test

Every

Week,

every

Lift.

Have

Intent

with

Every

Lift

Do You

go into

a

Tackle

with

NO

intent?

https://www.elitefts.com/news/bryan-mann-talks-velocity-based-

training/

Overall, the traits developed utilizing VBT concentrically with average

velocity can be categorized as:

•Absolute Strength

•Accelerative Strength

•Strength-Speed

•Speed-Strength, and

•Starting Strength

Velocity Based Training

https://www.elitefts.com/news/bryan-mann-talks-velocity-based-training/

Abbie Ankle Cleans Jan 18.MOV

o Effective coaches are good educators

o Teach independence and creativity in

players

o Have a desire to learn to share

information with others

YOU, the Coach – Role Model

o Coaches must be consistent in following

the same rules as they expect in the

athletes.

o Athletes will look to coach as a source of

o Inspiration

o Support

o Values

o Enthusiasm is Contagious

Even before we open our mouths, our non verbal cues account for the bulk of our communications.

• Words account for 7% of the message,

• Tone of voice accounts for 38% and the

• Body language accounts for 55%

(Mehrabian , cited in Manns, 2007

ASCA Testing and Training Template.xlsx

Motivation

Easy available

Effective Coaching

Tools

Coaching

Challenges create

improvement,

‘Find A Way’

Coaching - Science or Art?

Science provides the technical knowledgeessential for analysing human performance.Researching new methods, techniques ortechnology.

Working with this information, individuals &teams & then helping them achieve theirpotential is the art.

3. My coaching philosophy is athlete based needs analysis to endeavour to

individualise in order to prioritise to allow the player

to optimise performance on game day, if the team is successful then by

extension I am as well, as Bryan Mann so brilliantly puts it, "the best ability is

availability"

My WHY is to work with people to be the best they can be each and every

day and go that extra step to be extraordinary on the sporting field.

I think that when I started coaching it would have been 90% science and

10% art but over the years this has probably gone the complete opposite,

the science is a fall back when things do not go as well as they should but

the day to day coaching is the art, experiences are a great teacher, but

each new job brings its challenges and you have to re-assess what you need

to do so a return to science is a key to frame how you wish to express your

art with the new group.

Tips From The Top1. How important is Science or Art in coaching in your

opinion?

2. Why Do You Coach?

3. What is your Coaching Philosophy (if you wrote it, what would it say about you)?

o Takes responsibility for team failure

o Gives direction during practice

o Devises strategies

YOU, Leader

o Good leaders know when to

follow

o Respect decisions of others

o Assistant coach

o Captain

o Athletes

o Allow for athletes to learn

self sufficiency

Follower

Developing an Athletic Performance

Program with Limited Technology and

Budget for S and C Model

“Practical Model”• Needs Analysis for Sport

• Head Coach Philosophy

• Resources Available, Staff, Equipment, Facilities

TOOLS (Samples)

• Know how to use Excel (or have someone that

does), develop, record and monitor program

• Apply S and C principles

• Player/Athlete Questionnaire

• Periodisation Progressions 4 week sample

template

• MAS Progressions

• Anaerobic Threshold Progressions

• Strength Programming

Strength

Power

Speed Strength

Strength

Hypertrophy

Strength Speed

Control/StabilityRehabilitation

FunctionalStrength

Speed

Acceleration

Max velocity

Speed Endurance

Agility

Reaction

Quickness

Endurance

ATP-PC Power

ATP - PC Capacity

Anaerobic Power

Anaerobic Capacity

Aerobic Power

Aerobic Capacity

Flexibility

Static

Dynamic

Ballistic

Neural

Massage

LTAD Trainable Physical Qualities

Training Principles

• Progressive Overload - a continual and gradual increase in training workload

• Specificity - adaptations will occur that are specific to the training

• Variety - the need to have variety in the program to avoid boredom

• Individualisation - tailoring the training to suit the individual athlete

• Recovery / adaptation - training + rest = the training effect

• Reversibility - if you don’t use it you will lose it

Ask The Right Questions

Know Your Athletes

Know Your Sport

Needs Analysis – Plan

Sample Pre-Season Meso-cycle Model

MAS Test, 5 – 6+ minutes time trial e.g 1200 metres

Done in 5 mins or 300 seconds MAS = D/T 1200/300 = 4

m/s

ANT Test 30secs = d/t,

e.g 210/30 = 7m/s

Concentric Maximal MAS rectangular grids, with the long side at 100% MAS and the short side at 70%

MAS for each running group.

Each side takes 15 seconds to complete, with the full rectangle taking 1 minute.

The distances are Group 1 = 70m:50m, group 2 = 65m:45m, group 3 = 60m:42m.

Each group runs in their own “channel” and all athletes hit the same corner at the same time, every

15 seconds

< ---------------------------------- Group 1 = 70 m ----------------------------------------------- -------------->

< ---------------------------------- Group 2 = 65 m -------------------------------------------- >

< ---------------------------------- Group 3 = 60 m ---------------------------- >

Maximal Aerobic Speed (MAS) VO2 Grids (HIIT)

4 m/s

4.33 m/s

4.67 m/s

4 Laps

2 min

rest

4 Laps

Distance

1.92 km

Total

time 10

mins

50m

45m

42m

Week 1 (Sub

max) @ 70%

1. 210 mts = 147

2. 200 mts = 140

3. 190 mts = 133

Group 3

Group 1

Start

Anaerobic Threshold (AnT) 30 sec time

trial e.g distance 210mts / 30 = 7m/s

Work / Rest Ratio 1:2

Time 30 secs

Reps 6

Total Time 9 minutes

Distance 882 mts

Group 2

Start

1 RM Strength to Repetition Conversion Chart Baechle TR, Earle RW, Wathen D (2000).

Essentials of Strength Training and Conditioning

Every lift converts to

1RM Regardless of reps

Variation options

relative to Bench,

Squat and Chins ,

alternative lift for

injured players

Strength Program, Monitor, CNS, Motivation, Mood, Success

Supplementry lift, and

focus, PAP, functional

mobility, strength,

variation etc

Type in 1RM’s individualisation,

motivation, program monitoring,

Optional, Motivation

Thank

[email protected]

[email protected]

Acknowledgements

• PLAE Global Ron

McKeefey

• Australian Strength

Condition Association

• Australian College

Physical Education

• ASCA Board and Staff

• Mentor’s (Too many to

name)

• Current and Past

Athletes’

• Family

Most of all, You

for Attending

mailto:[email protected]

mailto:[email protected]

G A R Y S C H O F I E L DJr. ATC , CSCS*D D i rector o f

St rength & Cond i t ion ing

“Un i f ied Not Un i form: Program Des ign

For The H igh School Ath le te”

LECTURE

Twi t te r : @CoachSchof ie ld

UNIFIED NOT UNIFORM: A STRENGTH PROGRAM DESIGN WORKSHOP

Gary Schofield, Jr. ATC, CSCS, *D Director of Athletic Development

Physical Education Community Chair Greater Atlanta Christian School

Co-Founder, NHSSCA

BIG THANKS!

UNIFIED NOT UNIFORM

• Periodization - systematic planning of athletic training• Macrocycle - refers to the overall training period.

Off-season, Pre-Season, In-Season, Post-Season and Transitional Phases.

• Mesocycle - defined as the number of weeks (2-6) the program emphasizes the same type of physical adaptations. (Hypertrophy, Strength, Power, etc)

• Microcycle - the basic unit of a training program (2-4 training days ~ 1 week). Looking to establish and balance fundamental movements. (BIG 8)

THEPROCESSPERIODIZATION IS JUST AN ORGANIZING PROCESS

UNIFIED NOT UNIFORM

QUESTION #1 WHAT

TO DEVELOP?

THEGOALS

Size Strength Power Speed

VARIABLETRAINING GOAL

HYPERTROPHY STRENGTH POWER

LOAD (%1RM) 55-75 75-90 30-70

VELOCITY N/A 0.3-0.5 (avg)0.8-1.3 STD (avg) 1.35+ OLY (peak)

REPS/SET 8-15 4-8 1-4

# SETS 2-5 2-6 2-8

RI (MIN) 2-3 3-5 4-6

ATHLETIC DEVELOPMENT CONTINUUM

UNIFIED NOT UNIFORM

THEMETHODSTHREE GROUPS OF PERIODIZATION METHODS

• Sequential - The sequential method uses specific time intervals to develop only one training goal at a time.

• Concurrent - The concurrent method develops all abilities in a given time period, mostly one microcycle (week).

• Conjugate - The conjugate method is used to develop (emphasize) one ability while maintaining all others with minimal volume.

UNIFIED NOT UNIFORM

* this does NOT mean we follow Westside template

Keep a thread of everything

in your program… - Al Vermeil

UNIFIED NOT UNIFORM

MESOCYCLESBUILDING BLOCKS OF DEVELOPMENT

HYPERTROPHY (STR-PWR)

STRENGTH (PWR-HYP)

POWER (STR-HYP)

SPEED (STR-HYP)

UNIFIED NOT UNIFORM

RESISTED COMPLEX STD - APRE4

VBT OLY - >1.35 PEAK +5 REPS - RES. PLYO

ACCELERATED CONTRAST (FCM) SQUAT & BENCH ONLY

LOADED: 3 X 3 (80-85%) PLYO: JUMP OR THROW X 5 RESISTED PLYO X 5 ASSISTED PLYO X 5

OFF-SEASONPOWER I

STRENGTH-SPEED

VOLUME ACCLIMATION

VOLUME TO STRENGTH

STRENGTH TO POWER I & II

POWER II SPEED-

STRENGTH

IN-SEASON (EARLY)

IN-SEASON (MID I & II)

IN-SEASON (POST)

IN-SEASON

PRE-SEASON

LINEAR (HOLD ON)

WK1- 2 x 8-12 WK2- 3 x 8-12 WK3- 4 x 8-12 WK4- 5 x 8-12

UNDULATING (MOST)

WK1- 4 x 8-12 WK2- 4 x 4- 8 WK3- 4 x 6-10 WK4- 4 X 2-6

APRE - 10/8 OR 8/6*SELF AUTOREGULATION

* - TRIPHASIC BLOCK 4

IN-SEASON AUTOREGAPRE6 (as base) RELOAD (sets 1-3) RETAIN (sets 1-4)

GAIN (sets 1-5)

OPTIONS 3-DAY/1-PREP (V) 2-DAY/2-PREP (V) 4-DAY/ VOL (SV)

Use Relative Intensity with 3-9% drop

(capped RM- No ME)

*GVT - SINGLE SPORT

TRANS.GLUTE SHLD CORE FLOW

END SEASON

1-2 WKS

TRAINING PLAN PERIODIZATION PROTOCOLS

UNIFIED NOT UNIFORM

SET

1

2

3

4

5

SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5

+10 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS 12 REPS 10 REPS 8 REPS

+5 5 REPS 3 REPS 1 REPS 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS 11 REPS 9 REPS 7 REPSSAME 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS

- 5 3 REPS 1 REPS N/A 5 REPS 3 REPS 1 REP 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS

- 10 2 REPS N/A N/A 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS

SETS 1-2 ARE PREP SETS DESIGNED TO SLOWLY ENGAGE THE ATHLETE AND ALLOW PROPER FORM AND PATTERNING

SET 3 IS AN OPTIMAL EFFORT SET LIMITED TO PRESCRIBED REP NUMBER (UP TO 2 BONUS REPS)

SET 4 IS DICTATED BY YOUR PERFORMANCE IN SET 3 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)

SET 5 IS DICTATED BY YOUR PERFORMANCE IN SET 4 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)

RM

A

DJ

US

T

DROP 2 REPS @ 100%DROP 2 REPS @ 100%DROP 2 REPS @ 100%DROP 2 REPS @ 100%

WORK SET TABLE

APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)

2 - 6 @100% 4 -- 8 @100% 6 - 10 @100% 8 - 12 @100%

DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100%

2 REPS @ 50% 3 REPS @ 50% 4 REPS @ 50% 5 REPS @ 50%

2 REPS @ 76% 3 REPS @ 76% 4 REPS @ 76% 5 REPS @ 76%

SPARTAN VOLUME BY REP - APRE GUIDELINES

APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)

RP

E

too heavymax effort

heavymoderatetoo light

54

**3**21

COULD NOT FINISHNO REPS LEFT IN THE TANK

1 REP LEFT IN THE TANK2 REPS LEFT IN THE TANK

MULTIPLE REPS LEFT IN TANK

UNIFIED NOT UNIFORM

UNIFIED NOT UNIFORM

TRIPHASICBLOCK 4 MODIFIED TRI-PHASIC PROTOCOL

QUESTION #2 WHO

TO DEVELOP?

BLOCK RUBRIC

• no “science” - this is what I have observed (18yrs) • Data does not drive Coaching; its just part of process • Sport & Position generalizations • Athlete PART of the process (when appropriate) • ALL my templates are available if you want them

UNIFIED NOT UNIFORM

BLOCK RUBRIC

• BLOCK 1: HYPERTROPHY EMPHASIS • BLOCK 2: STRENGTH EMPHASIS • BLOCK 3: BALANCED (HYP/STR/PWR) • BLOCK 4: RFD EMPHASIS

*Note: These are just GUIDELINES. Data does not drive coaching - it just allows for more informed decisions!

UNIFIED NOT UNIFORM

DOSAGE HOW MUCH SHOULD

WE GIVE & WHEN SHOULD WE GIVE

IT?

UNIFIED NOT UNIFORM

RESISTED COMPLEX STD - APRE4

VBT OLY - >1.35 PEAK +5 REPS - RES. PLYO

ACCELERATED CONTRAST (FCM) SQUAT & BENCH ONLY

LOADED: 3 X 3 (80-85%) PLYO: JUMP OR THROW X 5 RESISTED PLYO X 5 ASSISTED PLYO X 5

OFF-SEASONPOWER I

STRENGTH-SPEED

VOLUME ACCLIMATION

VOLUME TO STRENGTH

STRENGTH TO POWER I & II

POWER II SPEED-

STRENGTH

IN-SEASON (EARLY)

IN-SEASON (MID I & II)

IN-SEASON (POST)

IN-SEASON

PRE-SEASON

LINEAR (HOLD ON)

WK1- 2 x 8-12 WK2- 3 x 8-12 WK3- 4 x 8-12 WK4- 5 x 8-12

UNDULATING (MOST)

WK1- 4 x 8-12 WK2- 4 x 4- 8 WK3- 4 x 6-10 WK4- 4 X 2-6

APRE - 10/8 OR 8/6*SELF AUTOREGULATION

* - TRIPHASIC BLOCK 4

IN-SEASON AUTOREGAPRE6 (as base) RELOAD (sets 1-3) RETAIN (sets 1-4)

GAIN (sets 1-5)

OPTIONS 3-DAY/1-PREP (V) 2-DAY/2-PREP (V) 4-DAY/ VOL (SV)

Use Relative Intensity with 3-9% drop

(capped RM- No ME)

*GVT - SINGLE SPORT

TRANS.GLUTE SHLD CORE FLOW

END SEASON

1-2 WKS

TRAINING PLAN PERIODIZATION PROTOCOLS

UNIFIED NOT UNIFORM

BLOCKS 1-4 BLOCKS 2-4

BLOCKS 3-4 BLOCK 4

VARSITY ONLY

UNIFIED NOT UNIFORM

UNIFIED NOT UNIFORM

WHAT IS LTAD? Every coach, athlete, and environment is unique. It would be arrogant to tell you what must be done. We create too many names and special tags for what we do. LTAD is just good coaching. Period. You meet the athlete where they are, whether they are 5, 25 or 55. What do they need to develop into the best version of themselves they were created to be. Movement, Strength, Speed, Fitness are all scaffolded based upon what each athlete can handle AT THAT MOMENT. Nothing is done to get scholarships, wins, or numbers. It is what Fred Eaves calls a "slow roast". We don't do anything to make a 10 year old "better" that would cause them to not reach what they were capable of when they turn 18. That is just simply good coaching.

Want a good LTAD model? BECOME A BETTER COACH!

PROGRESSION AND

VARIATION

STEP ONE

LOWER BODY PUSH EXERCISE: SQUAT SQUAT DEVELOPMENT PROGRAM

Movement Pre Req: 1. Wall Squat 2. Mini Band OH Squat 3. Deep Squat (modified FMS)

PASS FAIL

When athlete establishes movement

proficiency with Renegade SQ,

progress to USB Bear Hug SQ

STEP TWO

SQUAT DEVELOPMENT PROGRAM • BELT SQUAT • FRONT BOX SQUAT • SAFETY BAR BOX SQUAT

BELT SQUAT

SQUAT ALTERNATE PROGRAM • RENEGADE SQUAT • USB BEAR HUG SQUAT • KB GOBLET SQUAT

MOBILITY WORK: • Ankle Mobs

STATIC STABILITY: • S Rockback & LiftB • Wall Squat & Lift

DYNAMIC STABILITY: • RNT Squat Variations

SAFETY BAR BOX SQUAT

FRONT BOX SQUAT

STEP THREE

STEP FOUR

STEP FIVE

RENEGADE SQUAT

KB GOBLET SQUAT

USB BEAR HUG SQUAT

STEP THREE ALT.

STEP FOUR ALT.

STEP FIVE ALT.

SQUAT CUES: Heels Down, Packed Neck, Knees Out, Engage Core When athletes establish movement proficiency, progress exercise

GOALS: 2.00 - 2.50xBW 1.50 - 2.00xBW Front Box Squat

Evaluation

FAIL PASS

GOALS: 1.75-2.25 x BW 1.50-2.00 x BW

GOALS: 1.25 - 1.75xBW 0.75 - 1.25xBW Front Box Squat

Evaluation

FAIL PASS

stay x 4wks stay x 4wks

CAP Reached = VBT initiated


proficiency with USB Bear Hug SQ

progress to KB Goblet SQ


proficiency with KB Goblet SQ progress to

Belt Squat EVAL

PASS FAIL

stay x 4wks

IF PASS, MOVE ATHLETE INTO SQUAT DEVELOPMENT PROGRAM

movement efficiency e

xercise superset

UNIFIED NOT UNIFORM

THEVARIATIONVARIATIONS ALLOW FOR PURPOSEFUL SELECTION

Volume Acclimation

Volume To Strength

Strength To Power

Strength Speed

Speed Strength

HYPERTROPHY STRENGTH POWER

UNIFIED NOT UNIFORM

QUESTION #3 WHEN

TO DEVELOP?

Time of Yearstrength block 1 O

strength block 2 O

strength block 3 O

strength block 4 O

agility T T

speed T SPRINT T

esd blockconditioning focus

MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS

DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS

education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6

Time of Yearstrength block 1strength block 2strength block 3strength block 4

agility T T

speed T T




education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5

Time of Yearstrength block 1 TRANS

strength block 2 TRANS

strength block 3 TRANS

strength block 4agility T

speed T




performance test G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8

Y Y Y

W-S

EM

SP

RIN

G B

RE

AK

FIN

AL

S W

EE

K

V2S*

S2P2*

S2P2*

V2S*

S2P2*

S2P2*

N/A

S2P1*

S2P1*

VA*

N/A

SPORT-SPECIFIC DEVELOPMENT


O Y Y

N/A

T

T

VA

PH-III

PH-III

PH-IV

PH-IV

N/AGPP

AE

GPP-II

GPP-II

GPP-III

AnEco

SPP

AnS

CH

RIS

TM

AS

BR

EA

K

TH

AN

KS

GIV

ING

BR

EA

K

V2S

S2P2

STR-SPD

-STRSPD-

7 & 8

7 & 8

Y Y

N/A

O Y Y

7 & 8

CH

RIS

TM

AS

BR

EA

K

V2S*

S2P2*

S2P2*

N/A

S2P2

S2P2

N/A


S2P1

PH-III

MAR

TP-E IN-I IN-II IN-III

PH-I

PH-I

PH-II

PH-II

SPP

AnEco AnSpd

N/A

S2P1*

S2P1*

V2S*VA

VARSITY IN-SEASON

IN-I IN-II IN-III REGEN

N/AGPP

AE

GPP-II

AnStam

Y Y

FIN

AL

S W

EE

K

S2P1

IN-I

0



TP-E TP-I STR-SPD

SUMMER FALL SPRING

OCT NOV DEC JAN

annual block - fall

annual block - winter

2017-2018JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC NOV DEC

IN-III REGENSTR-SPD

JUN

V2S

movement profile

2017-18JAN FEB MAR APR MAY

SPRING

OFF-SEASON

PH-I

AnStam

TE

ST

*

S2P1

S2P2

TP-ITP-E

W-S

EM

VA

VA

AUG SEP OCT NOV DEC

VARSITY IN-SEASON

FALL

IN-III REGEN

IN-I IN-II

T

N/A

IN-III REGEN

IN-I IN-II IN-III REGEN

IN-I IN-II


Y Y

FIN

AL

S W

EE

K

O

7 & 8 7 & 8

IN-I IN-II

JUL

SUMMER

PRE-SEASON

OCT

PH-IV

S2P1*

S2P1*

AUG SEP

DEVELOPMENTAL IN-SEASON

FALL

VA

S2P2

STR-SPD

NOV DEC

SPD-STR

FEB

SPRING SUMMER FALL WINTER

IN-II IN-III REGEN

S2P2 IN-I IN-II

IN-IS2P2

IN-III REGEN

W-S

EM

VA

V2SVA

VA

VA

V2S

V2S

N/A

TP-I

DEV IN-SEASON OFF-SEASON PRE-SEASON DEV IN-SEASON

SP

RIN

G B

RE

AK

FIN

AL

S W

EE

K

Y

JAN

V2S

Y Y

V2S*

S2P2*

S2P2*

N/A


PH-III PH-IV

PH-III PH-IV

GPP-III

REGEN

REGEN

STR-SPD

STR-SPD SPD-STR

V2S S2P1

2017-2018JAN FEB MAR APR

annual block - spring

N/Amovement profile

MAR APR MAY

SPRING

MAY JUN JUL AUG SEP

IN-II IN-III REGEN

PRE-SEASON

movement profile

IN-III REGEN

VA V2S IN-I IN-II IN-III REGEN

IN-II

IN-I

DEVELOPMENTAL IN-SEASON VARSITY IN-SEASON

IN-I IN-II IN-III

S2P1 S2P2

N/A


Y

T

OFF-SEASON

FEB

GVT-L

PH-II

PH-II

PH-I

PH-I

VA

V2S

V2S

V2S

VA

SP

RIN

G B

RE

AK

V2S

TP-E

S2P1

N/A

Y

PH-I

V2S

FIN

AL

S W

EE

K

S2P1 TH

AN

KS

GIV

ING

BR

EA

K

PH-III PH-IVPH-IIPH-II MBG

PH-IIPH-II

N/A or gpp-II

GPP-III

AnEco

SPP

AnSpd

GPP

AE

O Y Y

N/A

Y Y0

GPP-II

GVT-U

GVT-L

GVT-U

GVT-L

GVT-U

VA V2S

VA

UNIFIED NOT UNIFORM

QUESTION #4 HOW

TO DEVELOP?

“Functional Factors”

Bilateral, Unilateral, Ipsilateral, Contralateral Frontal, Sagittal, Transverse, Multiplanar Support, Stability, Instability, Reaction Force Production, Absorption & Re-direction Location of Load (Levers & Vectors) Type of Load (Static vs Dynamic) “Big 4” - Volume, Load, Speed, Movement

• CARRY • CRAWL • CLIMB • SQUAT • HINGE • PUSH • PULL • BRACE

MOVESTRONG8 BASIC MOVEMENTS WITH VARIATIONS

UNIFIED NOT UNIFORM

TIER SYSTEM

“Tier System promotes training athletes on a rotation of movements (total body, upper body, lower body) rather than training body parts. The result is an integrated, "whole-body" strength training program with greater real-world and sport-appropriate applicability.” - Joe Kenn, MA, CSCS, *D, RSCC*E

UNIFIED NOT UNIFORM

maxesrm

vm (0.3 - 0.5)vm (0.8 - 1.0)vm (1.1 - 1.3)

Day One: Day Two: Day Three: Day Four:

Dynamic Warmup Dynamic Warmup Dynamic Warmup Dynamic Warmup

Hip Mobilty donkey kick Squatted Shld supermandonkey whip Activation hand cuffs

hydrants (l-wing-reach)

exercise 1 gr wt gr wt gr wt gr wt exercise 1A & 1B gr wt gr wt gr wt gr wt exercise 1 gr wt gr wt gr wt gr wt circuit 1 gr � gr � gr � gr �

rope alt wave 30s 30s 30s 30s

6-10 6-10 6-10 8-12 8-12 8-12 4-6 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s

6-10 6-10 6-10 8-12 8-12 8-12 4-6 8-12 8-12 8-12 4-6 rope dbl wave 30s 30s 30s 30s

- - 6-10 6-10 - - 8-12 8-12 4-6 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s

- - - - 6-10 - - - - 8-12 4-6 8-12 8-12 8-12 4-6 rope snk wave 30s 30s 30s 30s

8RM è 10RM è TOTAL REPS è mb up/down 30s 30s 30s 30s

exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2 circuit 2 gr � gr � gr � gr �

3E 4E 5E 5E 8E 10E 3E hurdle run 30s 30s 30s 30s

3E 4E 5E 5E 8E 10E 3E iso split squat 30s 30s 30s 30s

tempo: 3-1-3 3E 4E 5E 5E 8E 10E 3E hurdle jump 30s 30s 30s 30s

3E 4E 5E 5E 8E 10E 3E iso split squat 30s 30s 30s 30s

- - - - - - - - - - - - - - hurdle 8's 30s 30s 30s 30s

- - - - - - - - - - - - - - iso split squat 30s 30s 30s 30s

exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt circuit 3 gr � gr � gr � gr �

8E 10E 12e 15 15 15 15 rbt oh press 30s 30s 30s 30s

8E 10E 12e 15 15 15 15 rbt upright row 30s 30s 30s 30s

8E 10E 12e 15 15 15 15 rbt oh press 30s 30s 30s 30s

8E 10E 12e - - 15 15 15 - - rbt upright row 30s 30s 30s 30s

- - - - - - - - 15 15 15 - - rbt oh press 30s 30s 30s 30s

- - - - - - - - 15 15 15 - - rbt upright row 30s 30s 30s 30s

exercise 4A & 4B gr bag gr bag gr bag gr bag exercise 4 gr wt gr wt gr wt gr wt exercise 4A & 4B gr wt gr wt gr wt gr wt circuit 4 gr bag gr bag gr bag gr bag

30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s

30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 iso sl bridge 30s 30s 30s 30s

30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s

30s 30s 30s 30s - - - - - - - - 8 10 12 - - iso sl bridge 30s 30s 30s 30s

- - - - - - - - - - - - - - - - - - - - - - - - usb 1/4 squat 30s 30s 30s 30s

- - - - - - - - - - - - - - - - - - - - - - - - iso sl bridge 30s 30s 30s 30s

exercise 5 gr wt gr wt gr wt gr wt exercise 5A & 5B gr wt gr wt gr wt gr wt exercise 5 dist wt dist wt dist wt dist wt circuit 4 gr bag gr bag gr bag gr bag

5ea 5ea 5ea 5ea 8E 10E 12e 5ea xover press 30s 30s 30s 30s

5ea 5ea 5ea 5ea 8E 10E 12e 5ea horiz row 30s 30s 30s 30s

- - - - - - - - 8E 10E 12e - - - - - - - - - - xover press 30s 30s 30s 30s

- - - - - - - - 8E 10E 12e - - - - - - - - - - horiz row 30s 30s 30s 30s

- - - - - - - - - - - - - - - - - - - - - - - - xover press 30s 30s 30s 30s

- - - - - - - - - - - - - - - - - - - - - - - - horiz row 30s 30s 30s 30s

1-2 WARM UP SETS

sa

me

wt

wk

3

sa

me

wt

wk

3

vrt lin lat rot

sd to ath 2x4

sd to hj 2x6

sd to lat box

jump 2x6

sd to 90 box

2x4sd to sl

ath 2x4

sd to 90 hj

2x4sd to long jump 2x6

INF

O

sq be cl dl

name

summer off-season

spring athlete

block 4

>1.35

volume acclimation N/A

6-Jun 13-Jun 20-Jun 27-Jun 7-Jun 29-Jun 9-Jun 16-Jun 23-Jun 30-Jun15-Jun 22-Jun

PR

EP

5 min 5 min 5 min 5 min

14-Jun 21-Jun 28-Jun 8-Jun

10 10

5 min 5 min 5 min 5 min 5 min 5 min5 min 5 min 5 min 5 min 5 min 5 min

10 10 10 10

10ea 10ea

10ea 10ea 10ea 10ea 10ea 10ea3ea 3ea 3ea 3ea 10ea 10ea

METABOLIC RESISTANCE TRAINING CIRCUIT

tbdl high block

10ea 10ea

10 10

10ea 10ea

10ea 10ea

TIE

R 2

LOWER BODY PUSH & PULL COMBO UPPER BODY VERTICAL PUSH & PULL COMBO TOTAL BODY EXERCISE

pair with: renegade squat

x 10 ankle mobs x 5e

wk1-outside wk2-mid grip wk3-inside wk4-punch grip

RELOAD

TIE

R 1 belt squat

1-2 WARM UP SETS 4-grip bench press

1-2 WARM UP SETS

TOTAL BODY EXERCISE LOWER BODY PUSH UPPER BODY HORIZONTAL PUSH

FLAT BACK ENGAGE LATS PUSH GROUND GLUTE/CORE

pair w/(x10) bw hip thruster

tempo: 1-3-1 *use mini bands

sd to lat hj

2x6

sd to box jmp

2x4

ACTIVE REST: JUMP ROPE 30 SEC

db ffessrenegade

half kneelzone 1 jumps

pair w/(3-5 reps) wk1-chin up wk2-ng pull up wk3-pull up wk4 -chin up [ecc: 7-3-drop]

positioning/mech long response

18-30 reps "Jump and Stick"Primarily dbl leg

Absorption

RELOAD

sd to 90 vj 2x4

pair with: rbt 3-ham x 5ea

press up x 10

TIE

R 4

TOTAL BODY EXERCISE LOWER BODY PULL UPPER BODY - WPT/SHOULDERS ACTIVE REST: JUMP ROPE 30 SEC

plank holdglute ham

raise bb shrug

PAIR WITH: 1/2 KNEELING PALOFF PRESS

3 X 3 EA SIDE HOLD X 5 SEC

TIE

R 3

UPPER BODY HORIZONTAL PULL COMBO TOTAL BODY EXERCISE LOWER BODY PULL & PREP COMBO ACTIVE REST: JUMP ROPE 30 SEC

db bent over row

farmers carry

usb rdl

pair with: rbt power row

x 15-20 reps tempo on both ex:

X-3-3

pair with: hip flow (1) x 3-5 ea side

BREATHING RECOVERY

ALLIGATOR BREATHING X 8-10 ROCK BACK BREATHING X 8-10 90/90 BREATHING X 8-10 SEATED OH BREATHING X 8-10

ACTIVE REST: JUMP ROPE 30 SEC

ECCENTRIC FOCUS TEMPO:

[5-3-0]

pair with: db scapula plane thumbs up raises

x 10

TIE

R 5

LOWER BODY PUSH UPPER BODY - WPT/ARMS TOTAL BODY EXERCISE

db lunge matrix

db alt curlleopard

crawl

forward lunge side lunge

rotational lunge x 5 each way

each leg

pair with: rct push down

x 15-20 keep elbows tight

stand tall

head up slow pace

core control fwd/bwd

PO

ST BREATHING RECOVERY BREATHING RECOVERY BREATHING RECOVERY

T L U

UNIFIED NOT UNIFORM

TEMPLATES

TECH OPTIONS

UNIFIED NOT UNIFORM

READINESS SCORE TEMPLATE

• 25% SLEEP (QUALITY, QUANTITY) • 25% HYDRATION (QUANTITY= .5OZ/LB +24) • 25% NUTRITION (MEALS, BREAKFAST, RECOVERY SHAKE) • 15% STRESS (ACADEMIC, PERSONAL, SPORT, TRAINING) • 10% RECOVERY (RHR, HRV)

UNIFIED NOT UNIFORM

UNIFIED NOT UNIFORM

KINDUCT Readiness Score Rubric, GACS

SCORE STATUS *SUGGESTED ACTION POINT

0-49 Poor 1. Move athlete to RECOVERY/REGEN 2. Discuss ACTION POINTS w/athlete

50-59 Below Avg1. Do not add STRAIN to STRESS 2. Discuss ACTION POINTS w/athlete

60-89 Average WIN THE DAY!

90+ Above Avg 1. Discuss possible Off-The-Script (OTS) 2. MAX DAY Option?

coming soon online coaches mentorship

UNIFIED NOT UNIFORM

N AT H A N PA R N H A MCondi t ion ing and Rehab Coach

Par ramat ta Ee ls

“Pract ica l App l icat ion of On F ie ld

Cond i t ion ing Dr i l l s ”

Twi t te r : @NathanParnham

practical

1

PLAEPerformanceLabSydneySatFeb1011.30am-12.20pm

Outline

• InformationOverload(Drills,Data,TrainingPhilosophies/Methodologies)• Conceptof3P’s- Purpose- Prescription(IncludesProgressions)- ProblemSolve

Purpose

• IrrespectiveofSport- HowYouEffectivelyRollOutConditioningBasedDrills?• FallacyofEnergySystemDevelopment• AerobicvsAnaerobicBiasSessions

2

Drill#1- Purpose

• ProgressiveCOD• MaintainMinimalHIR(<5.5m.s)• RepeatSprintAbility• TrickleContact/PlayerorBodyLoad• BuildVolume

Prescription/Progression• #Progression1- 2Groups,InPairs,SidePosition(2,4,6),10,20,30mAltShuttles- WalkTo50m,ThenJogReturn(x3Reps,7minx2,Approx900m/15mHIR,85-100PlayerLoad)

• #Progression2- 1Group,Introduce3Players,LateralBearCrawl,SidePosition,Shuffle(x3Reps,9minx2,Approx900m/10mHIR,110PlayerLoad)*>TotalTime

ProblemSolve

• HistoricallyCameAbout?• IncompleteTrainingSessions(3x5ProgressiveMalcolmDrill)• CultureofSport- Dowedowhathasalwaysbeendone?!NO!!!!

3

Drill#2- Purpose

• IncreaseHIR(>5.5m.s)• IncreaseBodyLoad/Contact• MaintainCOD• AnaerobicBias• MaintainVolume- ShiftIntensity

Prescription/Progression

• ReverseBuckingBronco(60,40,20m)• DrillFamiliarity,AdjustVariables(DistancestoAccommodate‘Purpose’)• ReducedFamiliarizationTime• AdjustSets,Reps,RecoveryTimes/Distances(x3Reps,13minInter-twinedFooty,Approx 1200m/222HIR,147PlayerLoad)

ProblemSolve

• Intensity?Variability- Excuses?• SameDrill- Reverse(60,40,20m)• IncreaseHIRExposures

4

Purpose,Prescription,ProblemSolve!

Drill#3/4- Purpose

• Specificity/TransmutationExamples• Drill#3Backs• REGridDrill4-8x7s:28s(1:3/4)

• Drill#4FrontRow/Middles• RepeatEffortTackleBags30mSprint(Research3Effortswithin30s,LASystem1:3,RarelyEverExceed20m?)

(x4Each,20min,1175m/24HIRm,145PlayerLoad!!)

Drill#3/4- Prescription/Progression

• Drill#3- Chest,Back,Pancake,Pummel,Wrestle,Combined(ChangesMetabolicCost,Specificity/Transmutation)

• Drill#4- 1DirectionOnly,BlockedSets,WhereverEndUpFinishing- 2Directions,RandomizedSets(WithinSkills),ReturnToStartGroup

5


CONFESSION!

Drill#5- ProblemSolve

• CoachDumpsDoozy!• FieldBasedSetUp• MinimalTime/Immediate!• Familiarity?

6

Drill#5Purpose

• PCrInFieldBasedSetting• Practical,Feasible,Applicable

Drill#5- Prescription

• COD,Weaving• MetabolicCost;Standing,Front,Pancake• Specificity;Contact,BallEtc.• CompetitionReps- ShiftIntensity!!!!


M A R K K I LG A L LO NHead St rength Coach

Sydney Swans

“Bu i ld ing The Whee ls”

LECTURE

2/5/18

1

TrainingtheWheels

MarkKilgallon

TheHumanFoot

S&CTraining

2/5/18

2

Part1:FootFunction&Anatomy

RolesoftheFoot

• Providesadaptivebaseofsupport- “MobileAdaptor”• Sensoryinterfacewithenvironment• Proprioceptiveroleinbalance• Attenuates,dampensandtransmitsforces• Springinpropulsion• Rigidlevertoaidpushoff

Highlycomplex&individual

2/5/18

3

FootMovement

BonesoftheFoot

JointsoftheFoot

• Tibiotalar• Subtalar• Midtarsal• Tarsometatarsal• Metatarsophalangeal• Interphalangeal

2/5/18

4

MusclesofFoot- Extrinsic• 4Groups(locationandfunction)

MusclesoftheFoot- Intrinsic

• 4subgroups

BigToe(3)• AbductorHallucis*• FlexorHallucis Brevis• AdductorHallucis

DorsalMuscles(2)• ExtensorHallucis Brevis• ExtensorDigitorum Brevis

SmallToe(2)• Adductor&flexorDigiti

minimi• Openens Digiti Minimi

MusclesoftheFoot- Intrinsic

CentralGroup(4)• Lumbricals (4)• QuadratusPlantae• FlexorDigitorum

Brevis• Interossei

2/5/18

5

ArchesofFoot

Part2– TrainingTheFoot(Intrinsics)

LongerTerm- NMESStrengthEffect?

• Fourchet 2009• EliteJuniorThrowers• 6weeks3/weekofNMESofplantarmusclestraining• Navicular Drop• Sig.decreaseinnavicular dropintraininggroup8.8mm– 5.8mm• Conclusion:Increasedmedialarchsupport(potentiallyfromincreasedstrengthening/toneplantarmusculature)

2/5/18

6

IntrinsicStrengthExercises

ShortFootDrill

• Coachingcues– “relaxtoes”/evenextendtoesslightly• Pullfrontofbigtoetowardsheel• Makethefootshrink• Raisearch

ShortFootPotentialProgressions

• Mulligan2013:4weekprogram(3min/day).• Significantdecreaseinnaviculardrop(maintained4weekspost)• Sigimprovementinstaticanddynamicstabilitytasks• TrainingEffect- ImprovedsupportofMLA&footstability.

Seated

DoubleLegStanding

SingleLegStanding

Blindfolded

2/5/18

7

Progression– DynamicBarefootTraining

• Bruggemann 2005:AthletesswitchedtotrainingshoesWITHOUTarch/rearfoot support– significantincreaseCSAintrinsicmusclesafter5monthstraining

• Chen2016:MRIRunnerstransitioningtominimalistshoes• Sigincreaseinlowerlegandfootmusclevolumeafter6monthsoftraining.

• Rose2011,Bowser2017:Variouslevelsofsupportivefootwear.Assupportwasprogressivelyreduced….

• Singleleglandingtests& dynamicstabilityprogressivelyimproved

• ReductioninitialpeakverticalGRF

• Shinohara2009:Posturalstabilityimprovedinbarefootvthinsocks

BarefootRunning&InjuryReviews

• Lackofhighqualityresearchintoefficacyofbarefootrunning(orshod)forinjuryprevention• Morelongtermresearchrequired

BarefootTrainingRecommendations

• Barefoottrainingmaybeusefultooltostrength&conditioningcoach(smallprogressivedosesofactivity)• Potentialinjurypreventionandfootrobustnessadaptations(improvedforcedampening/conditionedmyofascia)• Potentialfornewinjuries- Overload!!!!!!• Avoidfatigueinlesstrained!!!!!!• Someathletesmaybecontraindicatedfrombarefoottraining

2/5/18

8

TrainingtheFoot– SydneySwansS&C

• MikeBoyle:TheBigRocks(JarAnalogy)

HowtoIntegrateinaProgram

• EMS&StaticIntrinsicFootExercises

• BarefootDrills&BarefootRunning

• Periodisation

Questions???

C AT O R U T H E R F O R DHead Coach

L i f t Per formance Cent re

“Transfer : From the Weight Room To

The F ie ld”

practical

1

In both individual sessions and throughout the course of a macrocycle we want to obtain an ascending progression of neurological demand (Cormie, 2011). Pre-session structure

- Target pain pathways and mobilise tissue using manual therapy, self-myofascial release, wrapping, strapping, taping, compression garments (preference is key the athlete is the best judge of what is beneficial). (Beardsley, 2015).

- We can increase range of movement by taking the joint

through a full range of motion and using by utilising dynamic/short holds.

- A sport-specific warm-up and muscle activation is important

to increase core temp, shunt blood to the periphery and neutrally upregulate (Guissard, 2006).

- Movements with a high level of neurological demand in the

final phases of preparation are important: this includes primary lift warmups, plyometric drills or short efforts on field (Saez, 2007).

Done well, this will ensure the best possible quality of movement from the athlete in the session. It will help prevent compensatory movement patterns and increase self-efficacy and mental preparedness pre-session (Harris, 2000). Every training session must be strategically planned, contributing to one goal: improved sport performance However, we must remain specific in our training approach Ensuring specificity requires us to ask…

Does our prescription transfer to sport performance? This means that properly selecting and periodising the various methods of resistance training is paramount when transferring weight room gains to the sporting arena (Gorostiaga, 2002). Overarching benefits of the weight-room Resistance training enhances performance through a myriad of adaptations:

- Force production - Rate of Force Production (explosiveness) - Injury prevention - Movement efficiency - Body composition (etc.)

Prepare to Perform Presented by Cato Rutherford

PLAE Summit 2 0 1 8

2

Each phase of training should target these outcomes. Coaches should then implement phase potentiation, where each training cycle progresses on the previous and supplements the next until optimal fitness is reached (McGuigan, 2012). An example of a phasic structure is as follows…

So how do we utilise variations of resistance training within this phasic structure? Let’s look at:

1. Isolation: targeting muscle groups and injury prevention.

2. Integration

3. Advanced Power Training Methods

The importance of isolation: use it early on Isolation is also useful to target muscle groups which otherwise would not be fully stimulated during multi-joint movements and address muscle imbalances (de Franca, 2010). Muscle imbalances caused by “bilateral deficits” can be resolved using unilateral single-joint exercises. For example, a sprinter utilising a single-leg hip bridge to resolve a bi-lateral differences in glute power output when running (Schoenfeld, 2012). As for targeting under-active muscles, an example might be utilising an overhead triceps extension to activate the long head of the triceps. That is, for optimal activation of the long-head of triceps, the shoulder needs to be flexed at 180° and the elbow placed through a full range of motion (Lez Bozec, 1980).

3

Another common example is using the seated calf raise to reduce gastrocnemius involvement (due to the knee bend) and shift the focus on to the soleus muscle. An overpowering gastrocnemius is common in field/court sport athletes, and by effectively developing the soleus muscle athletes can improve sprint and countermovement jump performance (Nagano, 2010). Isolation also contributes to sport performance by…

- Providing variation and increasing athlete interest - Prepping the athlete for subsequent training phases - Targeting muscles through a full range of motion - Increasing length-tension relationships - Activating muscles pre-session - Developing underactive muscle groups - Neural control

You wouldn’t fire a canon from a canoe. Isolation exercises achieve a stable base from which to build optimal strength and power in the later training phases. Integration: potentiate earlier phases Similar to an individual session prep protocol, transitioning from isolation and regenerative phases to more integrative and sport specific phases involves an increase in neurological demand to prime the athlete (Harris, 2000).

Neurological demand is increased by:

- The amount of muscle used (multi-joint) - The speed of the lift (velocity) - The neurological co-ordination requirements - The intensity or load (mechanical tension)

Within an integration phase, force production is addressed first due to the “force vs velocity relationship” as displayed below:

4

Maximal strength and muscle force production underpin power production. Thus, improving force production will shift the force-velocity curve to the right, meaning force production at any given velocity of muscle shortening will increase and result in increased maximal power (Cormie, 2010). We need to use heavy, compound and bilateral lifts (e.g. squat, deadlift, bench press, overhead press). But remember, strength is a skill and these movements must be mastered or else they may negatively impact sport performance (i.e. injury due to improper form when squatting). An advanced strategy is to incorporate isometric pauses within strength training sessions (Harris, 2000). Pausing during the eccentric phase of compound lifts leads to:

- Double the neural stimulation of the target fibres - Increased force production at sport specific joint angles - Technique proficiency - Increased mechanical tension and overload

Advanced Power Training Once we can generate high amounts of force with efficient biomechanics and no injuries, we can optimise power output within a sport specific context. Research shows that power development is optimised when athletes undergo combined plyometric, power and strength training. This means doing both box jumps, squats AND hang cleans in order to maximise the rate with which force is produced (Cormie, 2011). We can target these things in the weight room by training:

- Length-tension relationships - The stretch reflex - The stretch shortening cycle (SSC) - Contractile elements

Changing length tension relationships: stretch under load We can optimise length-tension relationships in the weight-room to enhance sport performance and reduce injury risk. Pausing at end range of motion under load is particularly beneficial for athletes who require high rate of force production (RDF) AND need to be highly mobile (e.g. hurdlers and gymnasts).

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Targeting muscles under a loaded stretch that exceeds resting length and exposing the tissue to eccentric stresses increases reactive strength, joint stability and protects tissue against eccentric forces (a major cause of hamstring tears and rotator cuff injuries) (Aquino, 2010). Moreover, training at long muscle lengths increases joint-tendon strength and increases maximal muscle contraction force at all joint angles (Schoenfeld, 2010). For example, lengthening gastrocnemius and pausing at end range of motion during a calf raise increases muscle fibre stretch tolerance and the optimal length of force production. This in turn allows athletes to produce force at longer muscle lengths, reducing the risk of soft tissue damage under load or during dynamic movement. Enhancing the stretch reflex The stretch reflex is the generation of an involuntary muscle contraction as part of the nervous system’s response to maintaining muscle length (Gabriel, 2006). Muscle stretching under load causes mechanical deformation of muscle spindles, leading to a “reflex” mechanism.

This neural response is present when lifting weights, in dynamic movements that involve quick changes of direction (e.g. field sports) and when absorbing ground contact after aerial propulsion. Plyometric exercises increase muscle energy storage during deceleration and speed of energy release during acceleration, improving stretch reflexes and explosiveness (Newton, 1994). This includes exercises such as:

- Squat jumps - Multidirectional non-linear sprint drills - Depth jumps and countermovement drills.

Enhancing the SSC The SSC in a nutshell: when a muscle fibre is stimulated, stretched, then immediately shortened, it can harness elastic energy to produce maximal force (Cormie, 2011). Time available for force development, interaction of contractile and elastic elements (muscle fibres & tendons) and the stretch reflex determine the magnitude and rate of force produced (Bosco, 1982). Strength training enhances the SCC through neural upregulation, preferential growth of type ll or “fast twitch” muscle fibres and high threshold motor unit development (important for explosiveness on the track) (Komi, 1986).

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Incorporating loaded plyometric drills (e.g. trap bar jumps) also enhances the SCC and increases dynamic force production (i.e. accelerating through the end range of motion with load).

Contractile elements: using pins and pauses What if we can’t use elastic energy to help generate force quickly? We are forced to rely solely on the interaction of muscle fibre myofilaments to produce force without any recoil from the pre-stretch of elastic components (Wilson, 1991). Sprinting is a good example: Sprinters use purely concentric force to propel themselves out of the start blocks in response to the gun. Relying on the elastic stretch response would mean eccentrically lowering their centre of gravity before take-off. The force generated from this approach would not be worth the time trade-off, as it would only slow their reaction to the gun. Exercises that force the athlete to overcome the inertia of a load without relying on the stretch reflex are beneficial for these types of sporting situations (Izquierdo, 2002). In the weights room, utilising pin squats or pausing at the very end range of a squat before transitioning to the concentric phase trains the contractile components to overcome a heavy load from the sport-specific joint angle.

In Summary

Ø There is a phasic structure to both pre-session and long-term training which optimises the transfer of strength training modalities to sport performance.

Ø Isolation is beneficial early in the training process to assist

hypertrophy, add variation and address muscle imbalances.

Ø Strength training using compound lifts increases force production in athletes.

Ø Integrative power training potentiates the gains made

during strength phases and allows athletes to produce force quickly.

Ø Specificity will guide exercise prescription and the use of

exercise variations within strength training programs.

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References and recommended reading Aquino CF, Fonseca ST, Goncalves GGP, Silva PLP, Ocarino JM, and Mancini MC. (2010). Stretching versus strength training in lengthened position in subjects with tight hamstring muscles: A randomized controlled trial. Man Ther 15: 26–31.

Beardsley, C. and Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), pp.747-758.

Bosco, C., Viitasalo, J and Komi P. (1982). Combined effect of elastic energy and myoelectrical potentiation during stretch-shortening cycle exercise. Acta Physiology Scandinavia, 114, pp. 557-65

Cormie, P., McGuigan, M. and Newton, R. (2011). Developing Maximal Neuromuscular Power. Sports Medicine, 41(1), pp.17-38.

de França, H., Branco, P., Guedes Junior, D., Gentil, P., Steele, J. and Teixeira, C. (2015). The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. Applied Physiology, Nutrition, and Metabolism, 40(8), pp.822-826.

FATOUROS, I., JAMURTAS, A., LEONTSINI, D., TAXILDARIS, K., AGGELOUSIS, N., KOSTOPOULOS, N. and BUCKENMEYER, P. (2000). Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength. The Journal of Strength and Conditioning Research, 14(4), p.470.

Folland, J. and Williams, A. (2007). The Adaptations to Strength Training. Sports Medicine, 37(2), pp.145-168.

Gabriel, D., Kamen, G. and Frost, G. (2006). Neural Adaptations to Resistive Exercise. Sports Medicine, 36(2), pp.133-149.

Gorostiaga, E. (2002). Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports. European Journal of Applied Physiology, 87(3), pp.264-271.

Guissard, N. and Duchateau, J. (2006). Neural Aspects of Muscle Stretching. Exercise and Sport Sciences Reviews, 34(4), pp.154-158.

HARRIS, G., STONE, M., OʼBRYANT, H., PROULX, C. and JOHNSON, R. (2000). Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. Journal of Strength and Conditioning Research, 14(1), pp.14-20.

Izquierdo, M., Häkkinen, K., Gonzalez-Badillo, J., Ibáñez, J. and Gorostiaga, E. (2002). Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports. European Journal of Applied Physiology, 87(3), pp.264-271.

Komi, P. (1986). The stretch-shortening cycle and human power output. In: Jones NL, Human muscle power, Champaign (IL): Human Kinetics, pp. 27-40

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Le Bozec S, Maton B, and Cnockaert JC. (1980). The synergy of elbow extensor muscles during dynamic work in man. I. Elbow extension. Eur J Appl Physiol 44: 255–269.

McGuigan, M., Wright, G. and Fleck, S. (2012). Strength Training for Athletes: Does It Really Help Sports Performance? International Journal of Sports Physiology and Performance, 7(1), pp.2-5.

Nagano A, Komura T, Fukashiro S, and Himeno R. (2010). Force, work and power output of lower limb muscles during human maximal-effort countermovement jumping. J Electromyogr Kinesiol 15: 367–376.

Newton, R. and Kraemer, W. (1994). Developing Explosive Muscular Power: Implications for a Mixed Methods Training Strategy. STRENGTH AND CONDITIONING JOURNAL, 16(5), p.20.

Rathi, B., Kaur, G. and Gaurav, V. (2010). Role of periodisation and training method in sports. British Journal of Sports Medicine, 44(Suppl_1), pp.i50-i50. Saez Saez de Villarreal, E., González-Badillo, J. and Izquierdo, M. (2007). Optimal warm-up stimuli of muscle activation to enhance short and long-term acute jumping performance. European Journal of Applied Physiology, 100(4), pp.393-401.

Schoenfeld, B. and Contreras, B. (2012). Do Single-Joint Exercises Enhance Functional Fitness? Strength and Conditioning Journal, 34(1), pp.63-65.

WILSON, G., ELLIOTT, B. and WOOD, G. (1991). The effect on performance of imposing a delay during a stretch-shorten cycle movement. Medicine and Science in Sports and Exercise, 23(3), pp.364-370.

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