strength strategy

8/7/2019 Strength Strategy

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Strength & PowerTraining


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THE MAN UTD EXPERIENCE

RAISING THE BAR

POWER TRAINING

INTEGRATED INDIVIDUAL FOCUS

INCREDIBLE TRAINING FACILITIES (MAXIMISE IT!)

COMPETITIVE

CULTURE OF PROFESSIONALISM

Training Programme


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Performance data > analysis > action

An Integrated Approach The Coaching Process

Manchester United F.C.

Playing Staff

Managerial AndCoaching Staff

Medical andPhysiotherapy

Department

Sports ScienceDepartment


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Conditioning

Number one goal is injury reduction.

Ask yourself a simple question, When do injuriesoccur?.

Answer. In deceleration or change of direction.

The key to conditioning Understanding and controlling work to rest ratios

Know what you are conditioning, the mind or thebody


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General Guidelines

Conditioning should be for the appropriate energysystem and emphasize the proper motor pattern.

Many players spend way too much time beingcosmetic without getting strong!

Can they 1 leg squat?

Can they do pull-ups?

If they cant, save the cosmetic stuff.


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Department Guidelines

Power First/ never later

Multi-joint Exercises next

Never more than 10 reps for strength, 6 forPower.

The ability to squat to parallel is normal.

Uni-Planar before multi-planar.

Isolation for injury prevention.


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Department Guidelines

Pair exercises, to maximize work done.

Variation - vary without changing?

Tempo- the missing link? Unstable surface training The next frontier?

Dont make excuses for athletes.


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New Ideas

Optimal Strength for Sport

To be powerful, force must be applied at a

fast velocity Explosive, powerful movements involve

application of force fraction of a second

For high power sports squat 2 x BW


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Explosive Exercise

Produces maximum or near maximum rates of forcedevelopment (RFD)

Speed Strength generation of greatest velocity inthe application of force (strength) against a givenresistance

-High Power Output-Plyometric component

Dynamic Explosive Exercises include: Bounding Exercises Jumps and Bounds

Speed Squats Throws Snatch, Clean, Jerks and derivatives.
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Increased RFD with ballistictraining is accompanied byincreased rate of onset of neural

activation(Hakkinen & Komi, 1985).

Goal of training is to develop theability of the muscle to develop alarge amount of force in a shortperiod of time.

Rate of Force Development
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Rate of Force Development


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Conversion of Strength Gains

To take full benefit of increase in musclestrength, coordination needs to be adapted

Strength training must be followed byexercises which allow the athletes topractice with their changed muscles

Bobbert & Van Soest, 1994


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Deceleration Phase and Traditional

Weight Training Undesirable for movements which attempt to

maximise release or impact velocity.


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Ballistic Resistance Training

The problem of the deceleration phase can beovercome if the athlete actually throws or jumpswith the weight.


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Olympic Style Lifts & Keiser

Explosive

Accelerative

Functional Inexpensive

Large numbers

Hard to teach?


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Olympic Style Lifts & Keiser

Are done standing- neutral spine Involve the majority of the bodys musculature Are closed-kinetic chain exercises making them functional

and sport specific Are supported by ones body Focus on timing, coordination and balance with each

repetition Stress the ground based action/reaction principles for many

sports Are unequalled by any other form of training for power

production


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Old School Abdominals

This stuff has its place but must be donecorrectly.

The two big problems here

Lack of defineable ROM

Too much momentum

Execution changes everything.


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Olympic Style Lifts

TO BE STRONG IS ADMIRABLE, HOWEVERSTRENGTH WITHOUT SKILL IS NOTHING

POTENTIAL26 years old male (70 kg)

Clean & Jerk 170 kg
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Adaptation to strength and powertraining: Trained

Type of training Primary adaptation

High force/low velocity

(Heavy weight training)

Diminished or little gain in

max strength, RFD or powerHigh force/high

velocityIncreased RFD and power

Intentionally slow

movements

Diminished or little gain in

max strength, DiminishedRFD and power


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Overhead Stability

Range of Motion: Shoulderjoint importance

Overhead Squats

Overhead lunges/lunge walks DB/BB presses or jerks

Unstable overhead lifts(powerbags, MB etc..)

Utilise Keiser to reducespinal loading


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NEURAL RECRUITMENT

INJURY PREVENTION

PROGRAMMED

INDIVIDUAL FOCUS STRONGEST EVER

Training Philosophy


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Neural Recruitment

High intensity (>80% 1RM)

Low volume (generally


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Rotational Exercises Plate twists

Barbell twists

Barbell rotations

Keiser

Keiser & DB rotations

Medicine Ball & Powerbagsexplosive movements.


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Strength Exercises

Pull-Ups

Press-Ups

Roll-outs

Dips

Kettlebell exercises & DBequivalents


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Training Programme

Whole body lifts performed on strength days every week sets, reps and loads Always prescribed

Loads for assistance exercises prescribed after testingresults

Consistency in main exercise selection Variety of supporting exercises Some exercises performed explosively Core and proprioception exercises integrated into the

session. Not performed as circuit at the end. Exercises coupled as loading and sport specific movement

Complex training.


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Training Programme Session 1

Mobilisation Activation Injury Prevention Core Stability & Rotational Strength Power Technique Reaction SAQ Stretching Balance/Proprioception


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Main Components Over 2 Sessions

Core Programme Explosive Movements to develop nervous system Double leg hip and leg push

Single leg hip and leg push Hip extension Straight leg Hip extension Bent Leg Vertical Pull (pull-ups/chins) Horizontal Pull (rows)

Horizontal Press Vertical Press


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Injury Prevention

As many movement patterns as possible

Emphasis on strength and control

Emphasis on control of eccentric forces

Prehabilitation sessions tagged with other sessions (e.g.speed)

Work on reactivity.

Emphasis on single leg work.

Emphasis on posterior Chain work.


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Conclusions

Power depends upon the appropriate recruitmentof appropriate muscles, with appropriate force, atthe appropriate time

No one exercise suits everyone Get ROM in shoulders and hips Get strong safely Specific problems require specific solutions

PHYSIO.


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SpeedPowerEnduranceSpecific

Testing

ProtocolsFacilitiesScienceIce Baths

StrengthCore WorkProtocolsHard Work

Sports Sc.Team

ProgrammedIndividualEquipmentIntegrated

Area

FITNESSRECOVERYINJURY

PREVENTIONSAQPOWER

Gym/BaseOlympicPlyometricsKeiserIndividualProgrammed

Science Parameters

strength strategy

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