13 master class_ltad_walker,lance

LTA D : A P P L I C AT I O N & S Y S T E M I N T E G R AT I O N

“Reveal the UNKNOWN, redefine the KNOWN and renew the WORN.”

IN·NO·VATE

THE MJP TRAINING MACROCYCLE

ARE ATHLETES BORN OR DEVELOPED?

SPEED

STRENGTH

STAMINA

SUPPLENESS

SKILL

STRATEGY

SKILL

•  Spatial Orientation

•  Kinesthetic Differentiation

•  Movement Adequacy

•  Rhythm •  Reaction •  Balance

SPEED

• Acceleration (Accel)

• Maximum Velocity (MaxV)

• Angular Agility

• Change-of-Direction

STRENGTH

• Absolute Strength (MxS)

•  Speed-Strength

•  Strength-Speed

•  Strength-Endurance

STAMINA

• Anaerobic Lactic

• Anaerobic A-Lactic

• Aerobic

SUPPLENESS

•  Mobility •  Stability •  Flexibility

STRATEGY

•  Mental •  Nutritional •  Sensory •  Readiness

J Sports Sci. 2011 Sep;29(12):1337-‐44. Epub 2011 Jul 29.

Examination of birthplace and birthdate in World Junior ice hockey players. Bruner MW, Macdonald DJ, Pickett W, Côté J.

FINDINGS: Players who were “held back” a year (old for their class) were statistically more likely to reach elite/professional levels of competition. ALSO, same statistical finding for those coming from SMALL TOWNS (multiple sports played at youth level; more chances to get playing time in multiple sports). Message: Late sport-‐specialization, multi-‐lateral development, and confidence is key to athletic success.

What does science tell us?

ScPresented at the 2011 Annual Meeting of the American Medical Society for Sports Medicine. April 30-‐May 4. Salt Lake City, Utah. .

The risks of sports specialization and rapid growth in young athletes. KJayanthi NA, Pinkham C, Luke A..

FINDINGS: Young athletes (12-‐14 y/0) whose sport participation was 75% or more focused on one sport had higher injury rates (over 25% more injuries vs. those spending significant time in multiple sports).

MESSAGE: Early sport-‐specialization/lack of multi-‐lateral development seems to increase risk of injury to youth sport participants.


Scand J Med Sci Sports. 2011 Nov 3. doi: 10.1111/j.1600-‐0838.2011.01408.x.

Accuracy of professional sports drafts in predicting career potential. Koz D, Fraser-‐Thomas J, Baker J.

FINDINGS: “No correlation of draft position and future professional/career success, games played, points scored.” MESSAGE: Development is a long-‐term process (even after age 18)!


The Russians knew it all along…

"Two studies of Soviet children in the 1990s reported that early sport specialization did not lead to the performance advantages that were expected. Rather, children who specialized at a later age performed better and were injured less/less severely than those who specialized earlier.“ VanSickle, University of Indianapolis 2010

ü  “Players are more skilled, but less athletic” (Gambetta). ü  “Peak by Friday”—no long-term plan and early over-

emphasis on competition (always “in-season”). ü  Increased risk to overuse injuries and plateaus (physical

“supply” doesn’t meet skill “demand”). ü  “ESPN Highlight Syndrome”—over-emphasis on sports

skill practice vs. athletic skill development.

“Are your athletes committed to become the best possible athlete that plays a given sport?”

Challenge #1: Early Sport Specialization

ü  “A general lack of commitment to effective physical education in the U.S. has resulted in a general physical ineptitude in the youth of America” (Balyi, 2003).

ü  Low (or no) exposure to basic motor skills (“…just roll the

ball out and pick up teams…”). ü  Low teacher confidence in existing curriculum (best

teachers are in the ‘classroom’, not the gym/field). ü  Sometimes P.E. isn’t a part of the base curriculum!?!?

Challenge #2: P.E. Curriculums

“Are you developing your club’s ‘athletic IQ’?”

ü  S&C/Fitness programs are commonplace; few, if any are adapted to optimize youth development.

ü  Many programs focus on increasing capacity of existing

skill sets instead of teaching/refining new. ü  “Nobody Gets Hurt, But Nobody Gets Better” ü  “Monkey-See, Monkey-Do”

ü  Kids get better despite what we do to them. Make them fitter = make them better?

Challenge #3: “Working Out”

“Health preceeds fitness. Fitness preceeds performance”

•  Founded from research on musicians (not athletics).

•  New research on athletics supports 10,000 hours of sport-‐relevant preparation is MORE effective vs. 10,000 hours of sport-‐specific participation.

•  Biggest differences between expert and sub-‐elite happens AFTER 10 years of sport involvement, not during.

High Ability Studies, Vol. 14, No. 1, June 2003

Early Specialization in Youth Sport: a requirement for adult expertise?

JOSEPH BAKER

What about that “10,000 Hour Rule”?

1970-2002: Riordan, Bompa, Balyi, Bloom, Cote

Phase I II III IV V VI

LTAD Terminology (Scandinavia/British

Columbia)

Fundamental Phase Learning to Train Phase Training to Train Phase Training to Compete Phase Training to Win Phase Retirement/Retaining

♂ 6-9 / ♀ 6-8 ♂ 9-12 / ♀ 8-11 ♂ 12-16 / ♀ 11-15 ♂ 14-18 / ♀ 13-17 ♂ > 18/ ♀ > 17 Post-competitive years

Drabik Terminology (Eastern Europe)

Initial Development Stage General Development Stage Directed Stage Initial Specialization Stage Ultimate Specialization

Stage N/A

7-9 9-11 12-14 15-17 18 and up N/A

Bompa Terminology (Russia)

Initiation Stage Athletic Formation Stage Specialization Stage High-Performance Stage N/A

6-10 11-14 15-18 19 and up N/A

PE Learn to Train High School Prep College Prep Collegiate/Elite/Pro Masters

7-9 (♂ 6-9 / ♀ 6-8) Grades: 1,2,3

9-11 (♂ 9-12 / ♀ 8-11)

Grades: 4,5,6

12-14 (♂ 12-16 / ♀ 11-15)

Grades: 7,8,9

15-17 (♂ 14-18 / ♀ 13-17) Grades: 10,11,12

18 and up (♂ > 18/ ♀ > 17)

College & Professional

Post-competitive years

PHV

Pre-Adolescence Adolescence Post-Adolescence

Chronology of Athletic Development

•  Practicality (10,000 hr alottment) •  Linearly Periodized vs. FSS/SSS Conjugate •  Windows or Sensitive Periods •  Strength Training Model •  Power & Agility •  “Empircal Observations”-Based

GENERAL CHALLENGES TO THE CURRENT LTAD MODELS

Windows of Accelerated Adapation to Training

SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS

DEVELOPMENT AG E 6 7 8 9 10 11 12 13 14 15 16 17 18

♀ Key Window

♀ Key Window

♀ Key Window

STRENG TH

SUPPLENES S

S TAMINA

SKILL

S TRATEG Y

COD (floor drills/reactive agility) ANGULAR AG ILITY COD (short/hard-‐stop/start)

S PEED-‐S TRENG THSTRENG TH-‐ENDURANCE MAXIMUM S TRENG TH

SENSORY

FLEXIBILITY (static)MOBILITY (minimize L-‐spine ext) S TABILITY (w/ ballistic mobility)

KIN DIFF/MOV ADEQ

RHYTHM & REACTION

♂ Key Window

♂ Key Window

♂ Key WindowMENTAL

NUTRITIONAL

BALANCE/S PAT ORIENT

♀ Key Window

AEROBIC (C apacity) ♀ ANAEROBIC♂ ANAEROBIC

♂ Key Window

♀ Key Window

ACCELERATION (20-‐30 yds) AC CEL (starts/0-‐20 yds)

♂ Key Window♀ Key Window

♂ Key Window

VELOC ITY (>30 yds)

S PEED

♀ PHV ♂ PHV

DEVELOPMENT AG E 6 7 8 9 10 11 12 13 14 15 16 17 18

♀ Key Window

♀ Key Window

♀ Key Window

STRENG TH

SUPPLENES S

S TAMINA

SKILL

S TRATEG Y

COD (floor drills/reactive agility) ANGULAR AG ILITY COD (short/hard-‐stop/start)

S PEED-‐S TRENG THSTRENG TH-‐ENDURANCE MAXIMUM S TRENG TH

SENSORY

FLEXIBILITY (static)MOBILITY (minimize L-‐spine ext) S TABILITY (w/ ballistic mobility)

KIN DIFF/MOV ADEQ

RHYTHM & REACTION

♂ Key Window

♂ Key Window

♂ Key WindowMENTAL

NUTRITIONAL

BALANCE/S PAT ORIENT

♀ Key Window

AEROBIC (C apacity) ♀ ANAEROBIC♂ ANAEROBIC

♂ Key Window

♀ Key Window

ACCELERATION (20-‐30 yds) AC CEL (starts/0-‐20 yds)

♂ Key Window♀ Key Window

♂ Key Window

VELOC ITY (>30 yds)

S PEED

♀ PHV ♂ PHV

Windows of Accelerated Adapation to Training •  Too bored or too challenged vs. “critical period” •  “Window” indicates it will “shut” •  Does “window” training cause improved athleticism or just

help athlete reach genetic potential sooner (or more completely realize athletic potential)?

•  Increased rate of development periods does NOT equate to increased sensitivity to said trait training.


Strength Training •  MxS increases seen in youth LT & HSP vs. mm CSA (Daigham,

2003) •  Guidelines for youth PRE’s (Faigenbaum) •  2011 NATA position statement •  Power? •  Benjamin and Glow (2003): LT & HSP strength gains from

coordination & motor unit recruitment/pruning •  Strength predicts 70% variability in sprinting & 43% variability in

motor perf scores in 7-12 y/o (Teeple, 1975)


Stamina & Speed •  Anaerobic gains in pre-PHV kids doesn’t stick •  No speed improvement via fitness (Botcazou, 2006) •  Mm stiffness changes from 0-20 years •  Aerobic changes via economy across lifespan •  Clark, 2011: train “fitness” instead of strength = increase

fracture risk


1-2% per week? That’s pretty

good.

Can we do it better, faster,

more impactfully?

LT HSP CP

Accel Bias

MaxV Bias

1/2-1/2

CIRCA 2000 (40/60 YD DASH)—ROI ANALYSIS

LT HSP CP

2:1 MaxV:Accel

2:1 Accel:MaxV

1/2-1/2

CIRCA 2005 (40/60 YD DASH)—ROI ANALYSIS

LT-COD LT-Ang HSP-COD HSP-Ang CP-COD CP-Ang

COD emphasis

Ang emphasis

mixed ang/COD

CIRCA 2010 (SHORT-SHUTTLE/ILLINOIS)—ROI ANALYSIS

ü  Curriculum Structure ü  Prioritized (age-

specificàsport-relevant)

ü  Tier-Conjugated ü  Biased ü  Laser-Guided ü  Adaptable ü  Inclusive (“Plinko”)

ü  LTAD-Integrated

• Pre-Hab/CET • Mobility-Stability • Motor Patterning/Neuromuscular Potentiation

Dynamic Warmup/Movement Prep

• SSC proficiency • RFD Optimization • Power application techniques (reducing “leaks”)

Power & Reactivity

• Theme-specific sessions • Linear, Angular, Rotational • GeneralàSport-Relevant Progressions

Movement & Speed

• Proper firing patterns via technical mastery • Closed-Chain Emphasis (Functional) • Multi-joint/Multi-Plane/Multi-Speed Modalities

Strength Development

• Sport-Relevant Progressions • Sport-Relevant Testing & Prescription • Stimulus-Specific Monitoring and Modulation

Metabolic Conditioning

• Recovery evaluation and monitoring • Workload adjustments • Integrated tissue management & fueling strategies

Recovery & Regeneration TH

E M

JP T

RA

ININ

G S

YST

EM

DYNAMICS

Foundation (LT 9-11)

•  Key Targets: R&R, SO/BA, Dynamic Mobility •  Daily routine; very general and consistent •  Use of primitive patterns (crawling, rolling, etc.) •  Skip or Jack series for thermogenics

Youth Development (HSP 12-14)

•  Key Targets: Flexibility, Postural Activation, & Reactivity •  General theme-based progressions (MD-Linear) •  Static hold and ballistic stretching (in-place) •  Use of footwork ladders for thermogenics; PB for activation routines

Pro Development

(CP 15-17)

•  Key Targets: Prehab, Mobility, Ballistic Movement Prep •  Movement theme-specific progressions (MaxV-Accel; COD-Ang) •  Pre-Val specific prehab; team/group “biased” prehab/activation •  Last movement/intensity mimics next module demands

POWER/REACTIVES


•  Key Targets: Reactive-Response Footwork & BA/SO/MA/KD Plyos •  Translational jumps, hops; maintain R-R w/ Stab-R finish •  Partner throws/catches


•  Key Targets: Vertical & Horizontal Displacement & R-R Throws •  Mixed translational & COD jumps, hops, bounds; Stab-RàSSC IntroàS-R

progression •  Teach landing mechanics using box progression

Pro Development

(CP 15-17)

•  Key Targets: RSI, SJ/CMVJ Optimization, & Horizontal Displacement •  Emphasis on COD jumps, hops, bounds; Stab-RàL-RàSSC IntroàS-RàShock-R •  Long-R and R-R throws

SPEED—LINEAR


•  Key Targets: MaxV & General Speed Mechanics • Technical: A & B-Series; minimal resistance/towing (overspeed?) • Applied: 2:1 MaxV:Accel (>20yds); team/game-oriented; S-T-L MaxV progression • Results: 30 yds & fly-in 10yd zone (20 yd fly-in)


•  Key Targets: Mid-Range Accleration (20 yds) & MaxV Mechanics • Technical: A-Series (progressing to resisted marching & skipping) • Applied: Balanced 1:1 MaxV:Accel emphasis; L-T-S MaxV progression • Results: 20 yds & fly-in 10yd zone (30yd fly-in)

Pro Development

(CP 15-17)

•  Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds) • Technical: A-Series (resisted towing); “Zero-Step” Mechanics • Applied: 2:1 Accel:MaxV emphasis (Conjugated S-T-L & L-T-S MaxV progression) • Results: 10 yds (first 3 steps)

SPEED—MULTI-DIRECTIONAL


•  Key Targets: Body Control (KD/MA/BA/SO) & Mid-Range Angular Agility •  Technical: Reaction cue stop/start, timing loop runs, “F1 Drills” •  Applied: Games from various start/end positions; link reactives & balance •  Results: Illinois Agility; talk less, energy feedback > technical; 2:1-1:1 RI


•  Key Targets: Reactive Footspeed & Mid-Range Angular Agility •  Technical: Introduce angular “Everydays”; progress to resisted-assisted COD •  Applied: Integrate short COD w/ long angular (Parisi Strings); integrate plyos •  Results: L-Drill, Arrowhead; 3:1-2:1 RI

Pro Development

(CP 15-17)

•  Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds) •  Technical: Integrate “Everydays” into dynamics; resisted-assisted COD •  Applied: Resisted-assisted short-range COD; mid-range assisted decel •  Results: Short-shuttle, compass, reaction box, degree cut progression

SPEED TECHNIQUE VS. SPEED APPLICATION

FORCE (STRENGTH TRAINING)


•  Key Targets: Strength-Endurance, Isometrics, & Motor Pattern Acquisition

•  Primarily bodyweight, bars, bands, balls; “weightroom” movements •  Intensity modulated via tempo (on-command cues & isometric holds) & density of

circuits (1:1-2:1 RI)


•  Key Targets: Explosive-Strength, Speed-Strength & Motor Pattern Refinement

•  Early-stageàFW progressions w/ explosive power loads for technical dev •  Late-stageàmove to more speed-strength loads; goal setting based on LBM •  Intensity modulated via tempo & technique mandates; +3-5RM intensities

Pro Development

(CP 15-17)

•  Key Targets: Reactive Strength, Strength-Speed, & Starting Strength •  Rep/set schemes up to +2RM Intensities; bar speeds remain >.45 m/s •  Emphasis on loading V-Drive, V-Draw, H-Pull, H-Push patterns •  Emphasis on V-Pull, V-Push, H-Drive, H-Draw patterns as supporting moves

Age Sets per Movement

Reps per Set

SMART Loads

12-14 1-2

Timed Tempo (15-30 sec)

RM+3-5

14-16 2-3 8-12 RM+2-3

16-18 3-5 6-10 RM+2

MOVEMENT PROGRESSION: V-DRIVE Step 1

Step 2

Step 3

Our first loaded squat:

FRONT SQUAT

METABOLICS (CONDITIONING)


•  Key Targets: Aerobic Capacity •  Overall training duration lower per day (MJP=1 hour only) •  Keeping RI 2:1-1:1 throughout (CAREFULLY monitor attention/effort) •  Timed runs for distance (max distance covered in 2-5 minutes)


•  Key Targets: Balanced Aerobic & Anaerobic Capacity •  2:1-3:1 RI during training •  Agility strings at end of speed application; can use LSD as finishers •  YIRT Level 1, 12-min run

Pro Development

(CP 15-17)

•  Key Targets: Anaerobic-Lactic Power •  3:1-5:1 RI with all speed & plyos •  Keep conditioning work at end of routine •  Speed-endurance work vs. LSD/conditioning; YIRT Level II, 300 Shuttle

2010 FC Dallas Fitness Training Progression

Linear/Short-Lactic MD/An-ALac Linear/Long-Lactic Aerobic System

Shuttle Progression Short Range-COD Interval/Striders LSD-Fartleks

week # Phase Intensity "strong run/strength builder" "pace/direction change" "cruise/speed builder" "jog/base builder"

1

Adaptive Phase (60-70% Max Workload)

1

Tempo 100s x 8 (walk across endzone); total time <8min 2 x 50 yd ladder down 1:20/1:40 (3:00) Tempo 100s x 8 (walk across endzone); total time <8min HRZone Continous Run

or shuttle work: AND/OR or track work: 20 min (HR Zone 1)

8 x doubles :18/:24 (:45) MD Ladder Series (2e; :20s RI) 3 x 200yd :34/:42 (1:30)

2 2

Tempo 100s x 10 (walk across endzone); total time <10min Short Shuttle x 3 (:45) Tempo 100s x 10 (walk across endzone); total time <10min HRZone Continous Run

or shuttle work: Long Shuttle x 6 :13/:15 (:45) OR 22 min (HR Zone 1-2)

10 x doubles :18/:24 (:35) 3-Cone x 3 (:45) 4 x 200yd :32/:42 (1:30)

3 3

Tempo 100s x 12 (walk across endzone); total time <12min 3 x 50 yd ladder down 1:20/1:40 (3:00) Tempo 100s x 12 (walk across endzone); total time <12min HRZone Continous Run

or shuttle work: AND/OR OR 24 min (HR Zone 1-2)

3 x triples :24/:32 (1:00) MD Ladder Series (2e; :15s RI) 1 x 300yd :55/:65 (2:00)

3 x doubles :18/:24 (:35) 3 x 200yd :32/:40 (1:30)

4 x 100yd :17/:20 (:35)

5 4

12 x 50yd x :7/:9 (:35) Short Shuttle x 3 (:45) w/ VEST-10 Tempo 100s x 12 (walk across endzone); total time <12min HRZone Continous Run

or shuttle work: Long Shuttle x 9 :13/:15 (:45) OR 26 min (HR Zone 1-2)

5 x triples :24/:32 (1:00) 3-Cone x 3 (:45) 2 x 300yd :52/:62 (2:00) OR

4 x 200yd :32/:38 (1:30) 2 x FC Fartlek Run

6

Extensive Phase (70-80% Max Workload)

5

14 x 50yd x :7/:9 (:35) 4 x 50 yd ladder down 1:20/1:40 (3:00) Diagonal Pitch Run-Run-Jog HRZone Continous Run

or shuttle work: AND/OR 1 x 3 (RI=2:00) OR 28 min (HR Zone 1-2)

3 x quads :32/:38 (1:30) MD Ladder Series (2e; :10s RI) 3 x 300yd :52/:62 (2:00) OR

2 x 200yd :32/:38 (1:30) 3 x FC Fartlek Run

7 6

16 x 50yd x :7/:9 (:35) Short Shuttle x 4 (:45) w/ VEST-10 Diagonal Pitch Run-Run-Jog HRZone Continous Run

or shuttle work: Long Shuttle x 11 :13/:15 (:45) 1 x 4 (RI=2:00) OR 30 min (HR Zone 1-2) OR

4 x quads :30/:36 (1:30) 3-Cone x 4 (:45) 8 x 200yd :32/:38 (1:30) 4 x FC Fartelk Run

9 7

18 x 50yd x :7/:9 (:35) 40 yard progressive shuttles Diagonal Pitch Run-Run-Jog 3 x FC Fartlek Run

or shuttle work: (jog 30--sprint 10, jog 20--sprint 20, jog 10--sprint 30, sprint

40) 1 x 5 (RI=2:00) OR OR

2 fives :40/:46 (1:45) 2 sets (RI = 60s) 4 x 300yd :52/:60 (2:00) 4-Pattern Position Metabolics (w/ ball)

2 quads :30/:36 (1:30) 2 x 3 min each (2:00 RI)

10 8

14 x 50yd x :7/:9 (:21) Short Shuttle x 3 (:45) w/ VEST-10 Diagonal Pitch Run-Run-Jog 4 x FC Fartlek Run

or shuttle work: Long Shuttle x 8 :13/:15 (:45) w/ VEST-10 2 x 3 (RI=2:00) OR OR

2 sixes :48/:54 (3:00) 3-Cone x 2 (:45) 2 x 300yd :52/:62 (2:00) 4-Pattern Position Metabolics (w/ ball)

2 fives :40/:46 (2:00) 4 x 200yd :32/:38 (1:30) 1 x 4 min each (2:00 RI)

WEEK 4 = Volume

UNLOAD x 30%

WEEK 8 = Volume

UNLOAD x 30%

REGENERATION


•  Monitor: Happiness scale, hydration test (pee report); subjective attention span/affect

•  Manage: Hydration breaks w/ coach, food fuel post (bring a snack); no contrast or cryotherapy

•  Sleep: 9.5-10hrs (+30min nap b/w 2-4pm); 15-30 min routine timeframe


•  Monitor: VERY IMPORTANT STAGE; RPE, self-esteem rating, sleep report; RHR, BW, PHV, PWV

•  Manage: per LT, plus meal timing, pre-post fueling, contrast showers, self-MFR, visualization/relaxation

•  Sleep: 9 hrs (+30min); early AM sunlight routine

Pro Development

(CP 15-17)

•  Monitor: HRV, BW, RPE, fatigue scale, sleep log (recovery scoresheet) •  Manage: per LT,HSP; plus active recovery/regen programming (Yoga, Pilates,

Hydrotherapy, Cryotherapy, Compression; nutritional fueling pre-, during-, post-, pre-sleep, pre-nap

•  Sleep: 8-10 hrs (+30min); monitor stress insomnia; goal = 70hrs/week

Name:

REGENERATION POINT SYSTEM Week 1 Week 2 Week 3 Standard Recovery Strategy

Nutrition 9 points M T W U F SA SU M T W U F SA SU M T W U F SA SU

Breakfast (at least 1.5 hours before workout) 2

Lunch 2

Dinner 2

Pre-Workout Snack (20 min before; 2:1 CHO/PRO Ratio) 1

Post-Workout Shake (w/in 20 min; BW *.5 = g CHO; BW *.2 = g of PRO) 2

Hydration 2 points M T W U F SA SU M T W U F SA SU M T W U F SA SU

Pre-Workout Urine Color: Clear 1

Post-Workout Urine Color: Clear 1

Sleep & Rest 4 points M T W U F SA SU M T W U F SA SU M T W U F SA SU

8-9 Hours Restful Sleep (2 pts for 7-8; 1 pt for 6-7) 3

20-90 Minute Nap 1

Relaxation & Emotional Status 3 points M T W U F SA SU M T W U F SA SU M T W U F SA SU

Fully Relaxed/Feet UP Within 60 Minutes Post-Workout 1

No Daily Psycho-Social Stress (1 pt if "mild" stress) 2

Stretching/Cooldown 3 points M T W U F SA SU M T W U F SA SU M T W U F SA SU

8-10 Minute Cooldown/Cardio Flush Post-Workout 2

8-10 Minute Stretch Routine Post-Workout 1

TOTAL POINTS POSSIBLE 21 points

BONUS Recovery Points: (+9 pts) M T W U F SA SU M T W U F SA SU M T W U F SA SU

12 Minute Post-Workout Contrast Bath (2:1 Hot:Cold) (+1)

10 Minute Post-Workout Self MFR Routine (TP/FOAM) (+1)

10 Minute Post-Workout VIBE Routine (+1)

50 Minute Massage (off-day) (+2)

30 Minute Hyperbaric Chamber Session (off-day) (+2)

15 Minute Post-Workout Compression Therapy Session (+2)

TOTAL Recovery Points Per Week: 200+ pts possible Optimum pts per week = 160-180

Minimum pts per week = 140-150

Poor recovery < 120 pts

Adapted from Kentaa and Hassmen, 1999. Train Smart: Avoid Overtraining Syndrome, Stockholm: SISU Idrottsbocker.

10,000 HOURS (INCLUDING COMPETITIONS)


•  SSSà5 hrs/week •  FSSà15 hrs/week



Pro Development

(CP 15-17)


Elite (C/E 18+)


Oliver, 2011: FSS proficiency precedes optimum SSS?

Lloyd, 2012: FSS proceeds throughout the lifespan?

Is this even realistic?

Pro (18+)

• Evaluate & Bias • Integrate • Conjugate

…AND WHAT ABOUT THE PRO (COLLEGIATE/ELITE)

• Dedicated 15-‐20 minutes



Power & Reactivity


Movement & Speed






Recovery & Regeneration

Off-‐Season: 1-‐3 hrs/day; 3-‐6 d/week.

“When” to Develop: Dedicated or Integrated



• INTEGRATED w/ PRACTICE

Power & Reactivity


Movement & Speed






Recovery & Regeneration

In-‐Season: 30-‐60 min; 2-‐3 d/week

Performance Coach: Integrates Athletic Development into Sport Training Sessions

• Flexibility • Spatial Orientation

Dynamic Prep

• Kinesthetic Differentiation & Balance • Deceleration/SSC Intro-‐Response Plyos

Power

• Speed-‐Play Acceleration (Gears) • Deceleration & Short COD

Movement

• Progressive Tempos • RFD Progressions & Curriculum-‐Based Technical Progressions

Strength

• Multi-‐directional 2-‐3:1 Intervals • Longer RI’s with non-‐conditioning modalities

Metabolics

• Static Flexibility • Film Review/Group-‐Evaluation Session

Regeneration

•  Stability • Movement-‐Specific Motor Patterns

Dynamic Prep

• Rotational Stabilization •  Short-‐Response Plyos

Power

•  Starting/Stopping Strength/Speed •  Short-‐Range Acceleration

Movement

•  Isometric and Load-‐Limiting Tempos •  Sport-‐Relevant Technical Progressions

Strength

•  3-‐4:1 Intervals •  Sport-‐Relevant Progressions

Metabolics

•  Self-‐MFR, Contrast Baths •  Integrated fueling strategies

Regeneration

• Mobility • Rhythm & Reaction

Dynamic Prep

• Reactivity •  Stabilization-‐Response Plyos

Power

• Max Velocity •  Long Agility/Footwork Quickness

Movement

•  Steady Tempos & Multi-‐join ROM • Volume Progressions & Technique Understanding

Strength

•  LSD & Circuits •  Linear 1:1 Intervals

Metabolics

• Movement Adequacy Activities/Games

• Verbal Feedback Sessions/Reward Systems

Regeneration

LT (9-‐11) CP (15-‐18) HSP (12-‐14)

/MJP360 @MJP360

6051 Alma Drive, McKinney, TX 75070 – USA www.michaeljohnsonperformance.com

13 master class_ltad_walker,lance

Sports

early sport specialization

sports skill practice

sports medicine

risks of sports specialization

given sport

sport participation

late sportspecialization

early sportspecializationlack