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

PERFORMANCE PYRAMID SKILL

(RUN, SHOOT SWIM)

FUNCTIONAL PERFORMANCE(STRENGTH, ENDURANCE & POWER)

FUNCTIONAL MOVEMENT ( MOBILITY, STABILITY AND COORDINATION)

FMS

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

PRE PARTICIPATION 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.

FUNCTIONAL MOVEMENT SCREEN

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

TESTS FOR FMS

• Universal athletic position.• Assesses bilateral symmetrical

functional mobility of hip , knee and ankle.• Also bilateral symmetrical

mobility of shoulder and thoracic spine.

DEEP SQUAT

DEEP SQUAT

• It challenges the body in the striding mechanics.• assesses single leg stance

stability.• Assess bilateral asymmetrical

mobility and stability of hip, knee and ankle.

HURDLE STEP

• Assesses hip and ankle mobility and stability.• Quadriceps flexibility and knee

stability.• Adductor weakness and

abductor tightness.• Thoracic spine mobility.

INLINE LUNGE

• 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.

STRAIGHT LEG RAISE

• It requires normal scapular mobility and thoracic spine extension.

SHOULDER MOBILITY

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

TRUNK STABILITY PUSH UP

• This test assesses multi-plane trunk stability during a combined UE and LE motion

ROTARY STABILITY

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

FUNCTIONAL PATTERNS

FUNDAMENTAL PATTERNS

PHILOSOPHY

FMS SCORING SHEET

• MOBILITY • STABILITY • MOVEMENT REPATTERNING ( RNT’S)

PATTERN CORRECTIONS

• Height .• Weight. • Circumferential measurements.• Skinfolds.

ANTHROPOMETRIC MEASUREMENTS

• vertical jumps.

PERFORMANCE TESTING

• Broad jumps.

PERFORMANCE TESTING

PERFORMANCE TESTING

• AGILITY:

• Max power & strength :

PERFORMANCE TESTING

Sprint tests:

PERFORMANCE TESTING

40 m

Local muscular endurance :

PERFORMANCE TESTING

Anaerobic capacity test :

PERFORMANCE TESTING

Aerobic capacity test:• 2.4 km run. • Yo-Yo test.

PERFORMANCE TESTING

DATA ENTRY SHEETS

Periodization

Periodization• Macro cycles.• Meso cycles.• Micro cycles.

Periodization of various sports

Meso- cycles

(Macro- cycle)

Planning the Periods• Major Mesocycles of Training:

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

Volume

Intensity

Technique

Preparatory Phase

First Transition

Competition Second Transition

NOVICE ATHLETE MACROCYCLE

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 Frequencynumber of training sessions completed in a week. When determining training frequency athlete’s 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 Load (%1RM) Goal repetitions

strength > 85 < 6

Power single effort event

80 – 90 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 2-6Power single effort event

1-2 3-5

Power multi effort event 3-5 3-5

Hypertrophy 6-12 3-6Mus 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 30 secs - 1.5 mins

Muscular endurance < 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