STRENGTH/POWER PRINCIPLES .k12.nj.us



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THE PINGRY SCHOOL

STRENGTH AND CONDITIONING

GUIDELINES/ PRINCIPLES

A survey of strength training programs implemented by strength coaches at the high school, college, and professional level would produce a wide array of training philosophies, routines, and strength training jargon. When it comes to evaluating the plethora of strength training information available it is important to be an informed consumer.

The guidelines of safe, efficient, and effective comprise a simple but completely comprehensive framework for understanding and designing strength training programs.

SAFE

All activities in the strength training program must be performed in the safest manner possible.

1. Perform all exercises in a slow and controlled fashion ( 6 second reps) By performing exercises slowly, the muscles being worked are forced to spend more time under tension. This is what allows for increases in strength, not how much weight is lifted. In addition the amount of stress on the joints is greatly reduced.

2. Eliminate dangerous exercises (squats, power cleans, plyometrics). Some exercises are considered by some to be superior because of their “sport specific” properties (squats, power cleans, plyometrics). These assumptions are based not on scientific literature and findings but on weight lifting folklore and anecdotal evidence. The bottom line is any exercise will increase strength and power as long as the athlete works hard. Some exercises are safer then others, our job is to choose the safest exercises. An injury is bad; a weight room injury is stupid.

3. Exercise through a pain free range of motion. Choose exercises that allow you to exercise though a full range of motion with no pain. Understand the difference between pain and discomfort. Pain in the joints is bad; discomfort in the muscles is good.

EFFICIENT

Efficiency in this instance can be defined as the ability of the strength training program to stimulate a desired response in the shortest amount of time. Hard working athletes are the best kind. They are willing to spend countless hours preparing for the sport, watching films, running drills, and practicing skills. In these areas more is defiantly better in order to have perfect execution of a skill. Unfortunately the same rule does not apply to strength training. Intensity of effort is the determining factor on improvement, not how many sets or how many exercises. One set to muscular fatigue with intensifiers is more than enough to stimulate strength gains.

Examples of intensifiers are break downs, negatives, and manuals.

EFFECTIVE

If a workout is deemed safe and efficient and the athlete is willing to work hard and chart progress then effective it will be.

1. Progression

Strength training must not only be intense but must also be progressive. Every workout, on every exercise, the athlete must try to either increase the amount of resistance lifted or number of repetitions performed.

2. Perfect Repetitions

The repetition is the most important aspect of the exercise, since this is where strength is gained or lost. Unfortunately this is often the most over looked, simply lifting weights up and down will not generate maximum strength.

1. Raise the weight under control. It should take approximately 2-3 seconds to raise the weight. This is important early in exercise as the weight may seem light As the set progresses and fatigue sets it try to lift as fast as you can under control, this is how maximum muscle is developed. ( fast twitch muscle fibers)

2. Pause in the contracted position. I will use the example of the leg extension. Raise the weight and then pause when the leg is extended. This will cause every muscle in the quadriceps to contract maximally and get stronger. With out this pause some muscle fibers will not be reached and maximum strength will be lost.

3. Lower the weight slowly. Lowering the weight uses the same muscles as raising the weight does. Lowering the weight slowly allows the targeted muscle to work harder and therefore get stronger.

3. Chart progress. Using the computer program is best way to chart improvement. See Coach Scott to set you up with a program. If the computer program is not to your liking, get a workout card in the fitness center and keep track to every set, rep, and weight used.

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SPEED, AGILITY, QUICKNESS

Every one’s heard the phrase “speed kills”. A more appropriate term for an athlete should be “sport specific speed kills”. It is human nature to want to get faster. Faster planes, faster trains, faster cars. Like strength training there are no shortage of experts selling the “secret” to speed development. I hate to break this to you but there is no secret, no special workouts, no devises that will transform you into an Olympic sprinter. We are all bound by our genetic potential to get faster, however everyone can improve with committed hard work.

SPEED, AGILITY QUICKNESS PRINCIPLES

GUIDELINES TO SPEED TRAINING

• Eliminate excess body fat (watch what you eat). Eat a low fat high carbohydrate performance diet and muscle mass will start to increase and body fat will decrease. This does not nessacerily mean losing weight, it means increasing lean muscle weight.

• Strength the muscles used to run. A properly performed weight training workout as described earlier will do that

• Develop adequate range of motion (stretch). Perform the stretching routine after all forms of exercise sessions. If a muscle can contract through a full range of motion, then more force will be produced. This will lead to maximum speed development.

• Develop a high level of fitness in order to maintain speed throughout the entire game.

• Practice running fast during games and practices go all out, try to run fast on every play all the time.

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CONDITIONING

ENERGY SYSTEMS

The immediate source of energy for muscular contractions is the high energy phosphate compound adenosine triphosphate (ATP). Muscle cells store a limited amount of ATP. Since muscular exercise requires a constant supply of ATP metabolic pathways must exist to produce a constant supply of ATP (energy). These metabolic pathways are what athletes need to develop in order to be in the best condition possible. The three main energy systems or metabolic pathways are:

ATP-PC

Activities lasting 1-5 seconds utilize the ATP-PC system. These activities include short sprints, jumping, throwing, and other short burst activities. This system is developed most effectively when the following criteria are met:

1. Activities are performed in an “all out” fashion.

2. A 3:1 rest to work ratio is provided.

Example: 40 yard sprints 10 reps (5-6 seconds) with a 20-30 second rest in between.

ANAEROBIC GLYCOLSIS

Activities lasting 20 to 60 seconds utilize this energy system. This system is best developed when:

1. Activities are performed in an “all out “ fashion

2. A 1:1 work to rest ratio is provided.

Example: Treadmill sprints 60 sec sprint with a 90 sec recovery x 6 reps

AEROBIC

Activities lasting longer than 10 minutes utilize the aerobic energy system.

This system is developed most effectively when the following criteria are met:

1. The Activity is continuous and rhythmic in nature. (running or cycling)

2. The Activity is sustained for a minimum duration of 15-20 minutes

3. The Activity is performed at a level of intensity between 70-85 % of maximum heart rate. 220-age x 70 % and 85 %

All athletes should train all three energy systems as all system contributes to health and sports performance. As a general rule: early off season should focus on developing the aerobic system. As the season approaches interval running and agilities should be used to develop the other systems.

Sample: Spring Lacrosse Players

Month: January:

Type of exercise: Long distance running

Frequency: 3 times a week

Goals: 3-5 miles (consecutive, and continuous)

• If you are unable to complete 3 consecutive miles. Each running workout attempt to go as far as possible until 3 mile is achieved.

• If you are able to complete 3 miles, then add distance until 5 miles is reached.

• If you are able to complete 5 miles, then attempt to lower your time each running workout

Month: February

Type of exercise: long distance running and intervals

Frequency: 2 distance running workouts, 1 interval workout

Goals: Distance running: continuous running for 45 min (try to increase distance covered within that time frame. Interval running: five 2 min sprints, with 2 min rest in between each. (500-600 yards covered during each sprint)

FLEXIBILITY

Achieving and maintaining a high degree of flexibility is essential for optimal sports performance, specifically the ability to produce power. Flexibility is a term used to define joint mobility and muscular range of motion. Stretching exercise have been implemented into most conditioning programs as insurance against injury; specifically muscle pulls. There is no study or support from the scientific community that this is true.

Functional range of motion will be achieved and maintained through proper strength training and functional flexibility drills.

FUNCTIONAL RANGE OF MOTION DRILLS

LEG SWINGS

HURDLE STEP

HURDLE STEP (SIDE)

SQUAT UNDER HURDLE

BOB AND WEAVE

TOE TOUCHES

HIGH KNEE

BUT KICKS

NECK ROLLS

ALL DRILLS ARE DONE FOR 30 -60 SECONDS WITH LITTLE REST IN BETWEEN.

PUTTING IT ALL TOGETHER

A WEEKLY APPROACH

JANUARY

|MONDAY |TUESDAY |WEDNESDAY |THURSDAY |FRIDAY |

|WEIGHT TRAINING |SPEED |WEIGHT TRAINING |SPEED |WEIGHT TRAINING |

| |AGILITY | |AGILITY | |

|DISTANCE |QUICKNESS |DISTANCE |QUICKNESS |DISTANCE |

|RUNNING |FLEXIBILITY |RUNNING |FLEXIBILITY |RUNNING |

|3-5 MILES | |3-5 MILES | |3-5 MILES |

FEBRUARY

|MONDAY |TUESDAY |WEDNESDAY |THURSDAY |FRIDAY |

|WEIGHT TRAINING |SPEED AGILITY QUICKNESS |WEIGHT TRAINING |SPEED |WEIGHT |

| |FLEXIBILITY | |AGILITY |TRAINING |

|DISTANCE | |INTERVAL |QUICKNESS | |

|RUNNING | |RUNNING |FLEXIBILITY |DISTANCE |

|45 MIN | |5 X 2 MIN SPRINT (600 | |RUNNING |

| | |YARDS) | |45 MIN |

| | |2 MIN REST | | |

MARCH

|MONDAY |TUESDAY |WEDNESDAY |THURSDAY |FRIDAY |

|WEIGHT |SPEED AGILITY QUICKNESS |WEIGHT TRAINING |SPEED AGILITY QUICKNESS |WEIGHT TRAINING |

|TRAINING |FLEXIBILITY | |FLEXIBILITY | |

| | |45 MIN RUN | |INTERVAL |

|INTERVAL RUN | | | |RUN |

|10 X 90 SEC (400-500 | | | |SAME AS MONDAY |

|YARDS) | | | | |

ALL ACTIVITIES SHOULD BE PROGRESSIVE IN NATURE. TRY TO INCREASE DISTANCE COVERED DURING ALL TIMED RUNS.

THE THREE PRIMARY GOALS OF THE PINGRY STRENGTH AND CONDITIONING PROGRAM:

Three general goals exist when implementing a fitness program. These goals are applicable to both so-called “sports specific” training programs and programs designed to meet the needs of multi-sport athletes. Regardless of the sport these goals must be at the forefront if any physical improvement is to be made.

Three primary goals:

1. Reduce likelihood and severity of injury

Keeping athletes healthy on and off the field is a number one priority in our strength and conditioning program. The application of this goal is two fold: one, prevent or decrease the severity of injury on the athletic fields; two eliminate injuries occurring in the weight room.

Related to the first portion, our strength training program emphasizes injury prone sites related to athletics. ( neck, shoulders, knee, ankle). Strengthening these muscles through a full range of motion is the best way to prehabilite these injury susceptible areas.

The second portion of the injury prevention goal consists of eliminating injuries occurring in the weight room. Playing a sport, especially a contact sport is stressful on the bodies connective tissue. ( bones, ligaments, tendons). With that in mind it makes no sense to perform potentially dangerous activities during a strength program. All athletes are required to perform every exercise in a controlled and deliberate fashion. No bouncing, twisting, jerking weight will be allowed. Our strength training program is very aggressive and designed to increase maximum muscular strength in the safest manor possible. Your goal as an athlete is to develop strength not demonstrate it.

2. Improve an athletes performance potential

The second goal of a properly designed strength and conditioning program is to enhance an athletes’ performance potential. This does not mean you will automatically become a state champ or become a varsity starter. What it does mean is that you will become stronger and in better condition then ever before.

3. Improve confidence and mental toughness.

A somewhat less tangible yet extremely valuable byproduct of proper strength training is an athletes’ improved confidence and mental toughness. An aggressive approach to strength training will expand an athletes’ tolerance for physical discomfort. Theoretically, an athlete will compete harder because he / she has invested more in their training. The pain and discomfort experienced during game situations should be bearable since the athlete has already endured tough times and stressful situations ( physically and mentally).

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