Vous êtes sur la page 1sur 72

Innovative training for

sports

Introduction

Components addressed by strength


and conditioning coach
Need analysis.
FMS.
Performance Testing.
Periodization.
Program design.
Recovery.

Components of fitness
Power.
Strength.
Muscular endurance.
Speed.
Agility.
Mobility and flexibility.
Core strength and stability.
Balance and coordination.

FMS

FMS
PERFORMANCE PYRAMID
SKILL
(RUN, SHOOT SWIM)

FUNCTIONAL
PERFORMANCE
(STRENGTH, ENDURANCE & POWER)

FUNCTIONAL MOVEMENT
( MOBILITY, STABILITY AND
COORDINATION)

PRE PARTICIPATION SCREEN


MUSCULOSKELETAL SCREENING ( PHYSIOS)
FUNCTIONAL MOVEMENT SCREENING ( STRENGTH
COACHES)

FUNCTIONAL MOVEMENT SCREEN


Provides simple grading system to assess the athlete.
Identifies physical imbalances and weakness.
Helps to reduce the potential for injuries during training
or sports.
Improves functional and athletic performance.

FUNCTIONAL MOVEMENT SCREEN


We are able to roll, squat, lunge, step over objects from a very early age.
Develop these motor skills on a specific timeline.
Overtime we develop limitations and right and left imbalances.
body must be free of restrictions and imbalances prior to training, or
competition.
limitations rob the body of efficiency. Resulting in compensations.

TESTS FOR FMS


DEEP SQUATS
INLINE LUNGE
HURDLE STEP
SLR
SHOULDER MOBILITY
TRUNK STABILITY PUSH UP
ROTARY STABILITY

DEEP SQUAT
Universal athletic position.
Assesses bilateral
symmetrical functional
mobility of hip , knee and
ankle.
Also bilateral symmetrical
mobility of shoulder and
thoracic spine.

DEEP SQUAT

HURDLE STEP
It challenges the body in
the striding mechanics.
assesses single leg stance
stability.
Assess bilateral
asymmetrical mobility and
stability of hip, knee and
ankle.

INLINE LUNGE
Assesses hip and ankle
mobility and stability.
Quadriceps flexibility and
knee stability.
Adductor weakness and
abductor tightness.
Thoracic spine mobility.

STRAIGHT LEG RAISE


Tests the ability to
dissociate the lower
extremity while
maintaining stability in
the torso.
assesses active hamstring
and Gastroc-Soleus
flexibility while
maintaining a stable
pelvis and active
extension of the opposite
leg.

SHOULDER MOBILITY
It requires normal
scapular mobility and
thoracic spine extension.

TRUNK STABILITY PUSH UP


It assesses trunk stability
in the sagittal plane while
a symmetrical UE motion
is performed.

ROTARY STABILITY
This test assesses multiplane trunk stability
during a combined UE and
LE motion

PHILOSOPHY
DEEP SQUATS
FUNCTIONAL
INLINE LUNGE
PATTERNS
HURDLE STEP
SLR
SHOULDER MOBILITY
FUNDAMENTAL
PATTERNS
TRUNK STABILITY PUSH UP
ROTARY STABILITY

FMS SCORING SHEET

PATTERN CORRECTIONS
MOBILITY
STABILITY
MOVEMENT REPATTERNING ( RNTS)

NTHROPOMETRIC MEASUREMENT
Height .
Weight.
Circumferential measurements.
Skinfolds.

PERFORMANCE TESTING
vertical jumps.

PERFORMANCE TESTING
Broad jumps.

PERFORMANCE TESTING
AGILITY:

PERFORMANCE TESTING
Max power & strength :

PERFORMANCE TESTING
Sprint tests:

40 m

PERFORMANCE TESTING
Local muscular endurance :

PERFORMANCE TESTING
Anaerobic capacity test :

PERFORMANCE TESTING
Aerobic capacity test:
2.4 km run.
Yo-Yo test.

DATA ENTRY SHEETS

Periodization

Periodization
Macro cycles.
Meso cycles.
Micro cycles.

Periodization of various sports


(Macrocycle)

Meso
cycle
s

Planning the Periods


Major Mesocycles of Training:

Preparatory.
First transition.
Competition.
Second Transition (Active rest)
Volume

NOVICE ATHLETE MACROCYCLE


Intensity

Technique
Preparatory
Phase

First
Transition

Competition

Second
Transition

Periodization for various


sports

Periodization of strength
Phase 1: Anatomical Adaptation & basic strength.
Phase 2: Hypertrophy.
Phase 3: Maximum Strength.
Phase 4: Conversion to Specific Strength.
Phases 5: Maintenance.
Phase 6 & 7 : cessation & compensation.

Periodization for various


sports

Resistance Training Program Design


Variables For Sports
Exercise selection.
Training frequency.
Exercise order.
Training load and repetitions.
Volume.
Rest periods.

Exercise Selection
Exercise type: there are virtually thousands of exercises to
choose from while designing a program. Eg: m/c weights, free
weights, plyometrics, med ball, sled etc.

Movement analysis of the sport:


Sport specific exercises: leg press v/s squats v/s power cleans

Training Frequency
number of training sessions completed in a week.
When determining training frequency athletes training status, sports
season, projected exercise loads need to be considered.

Exercise Order
the sequence of resistance exercises performed during a
training session.
sequence is such that maximum force capabilities are
available from a sufficient rest and recovery period .
Power, other core and then assistance exercises.
Upper and lower body exercises alternated.
Push and pull exercises alternated.

Training Load and


Repetitions

Training goals
strength

Load (%1RM)

> 85

Goal
repetitions

<6

Power single effort 80 90


event

1-2

Power multiple
effort event

75-80

3-5

Hypertrophy

70-85

8-12

Muscular
endurance

<65

> 15

Volume
Primary resistance training goal: training volume (i.e the reps and sets) is directly
based on the resistance training goal ( strength, power, hypertrophy or muscular
endurance)

Training goals

Goal repetitions

Sets

Strength

<6

2-6

Power single effort


event

1-2

3-5

Power multi effort event 3-5

3-5

Hypertrophy

6-12

3-6

Mus endurance

>12

2-3

Rest Periods
Rest period lengths assigned based on training goals

Training goals

Rest period lengths

strength

2 - 5 mins

Power single effort event

2 - 5 mins

Power multi effort event

2 - 5 mins

Hypertrophy
Muscular endurance

30 secs - 1.5 mins


< 30 secs

SAMPLE PROGRAM

Equipment used during training

Recovery

Recovery
lactate clearance.
Removal of tissue adhesion.
Static stretches.
Ice bath.
Nutrition & hydration.

Recovery
Lactate clearance:

Recovery
Removal of tissue adhesion:

Recovery
Static stretches

Recovery
Ice bath

Recovery
Nutrition:

ATHLETES ON LCHF
The ease of weight control in athletes.
Their capacity to train harder and ability to recover.
Immune function and injury risk.
Hand eye co-ordination or capacity to concentrate in
sports like golf & cricket.
*NOAKES TD, VOLEK J, PHINNEY S. BJSM 48; 1077-1078: 2014

Paula newby fraser won 28


ironman triathlons and was named
the triathlete of the millenium.
She followed low carbohydrate diet
for all her career , and still does it.

Mark was a 6 time world


ironman champion , he
dominated the sport for
10 years.
In his greatest race he
swam for 40 min, cycle
for 4 and half hours and
ran for 2hrs 39 mins.

Dr jeff volek ( unpublished data )


has recently shown that fully fat
adapted, elite ultramarathon
runners can oxidize fat at
1.20gm/min during prolonged
exe.

Bruce Fordyce

INSULIN SENSITIVE ATHLETES MAY BENEFIT FROM A HIGH


CARBOHYDRATE DIET BEFORE, DURING AND AFTER EXERCISE.

INSULIN RESISTANT ATHLETES WITH OR WITHOUT TYPE 2 DIABETES ARE


UNABLE TO ADEQUATELY SUPRESS HEPATIC GLUCOSE PRODUCTION
CAUSING HYPERGLYCAEMIA
INSULIN RESISTANT ATHLETES CONVERT EXCESS CARBS TO
TRIGLYCERIDES IN THE LIVER AND ADIPOSE TISSUES PRODUCING AN
UNFAVOURABLE METABOLIC STATE.

INSULIN RESISTANT ATHLETES HAVE THE CAPACITY TO ADAPT TO HIGH


FAT DIETS WITHOUT ANY IMPAIRMENT IN EXERCISE PERFORMANCE.

ME ON LCHF

Vous aimerez peut-être aussi