university of minnesota head olympic strength coach · block training sequencing 31. ... football...
TRANSCRIPT
Building Effective Strength, Conditioning,
and Post-Workout Refueling and Recovery
Program
University of Minnesota Head
Olympic Strength CoachCal Dietz, M.Ed. [email protected]
27 Big Ten/WCHA Titles
10 National Championships
Over 375 All-Americans
Preview
• Building a Strength Program
• Key Factors of World’s Best Programs
• Concept and Reasoning for Conditioning
• Various Methods of Conditioning
• General Fitness
• Post Workout Refueling and Recovery
• Conditioning Can Make You Slower
• Sport Specific Conditioning
2
Building a
Strength/Performance &
Conditioning Department
• Reasons for a S&C Department
• Key Factors in Developing a S&C
Department
– Facilities for the Future
– Coach Education
– Building a System
2
Reasons for a Strength and
Conditioning Department
• Injury Prevention, Life Style of Health
• School Pride and Showing the
Progression of Success and Winning.
• Development of Work Ethic.
3
Facilities for the Future
• Choices Involved with Equipment –
• Get more of the key equipment for training
• 4 or 5 main pieces and lots of them – 500
exercises with these
• Use other space for Abs Without
Equipment / Warm up / Conditioning /
Plyometrics
4
Facilities For the Future
• Use all Hallways, Cafeterias, Gyms,
Parking Lots, Stadiums.
• Examples –In hallway hang up dynamic
warm up signs as athletes run around in
circles to warm up-
• Stadium steps – Write various stadium
step workouts.
• Cafeterias – Have set agility workouts
5
Facilities for the Future
• Choice of Equipment – Double Half Rack
5
Smaller Equipment
• Bands
• Med Balls
• Chains
• Hurdles
• Various Pieces to use on Current
Equipment - Various Bars, Various
Attachments.
7
Coach Education
• Certifications
• Clinics
• Self teaching – Google reader
• Visit other training facilities
• Visit other schools in conference
and have a symposium.
8
Adjustments!!!
• The Simple Program
Power Clean – 3 x 5
Bench Press – 3x 8
Squats 3 x 5
Glute Hams 3 x 5
Pull up 3 x 6
10
Adjustments!!!
Power Clean – 3 x 5P/ with Neck 3 x 8
P/ with Cuban Press 3 x 6
Bench Press – 3x 8P/ with Abs 3 x 8
P/ with Push up Knee Drop 3 x 6
Squats 3 x 5 P/ with Plyo 3 x 8
P/ with Bam Bams 3 x 6
Glute Hams 3 x 5 P/ with Arms 3 x 8
Pull up 3 x 6P/ with Med Ball Training 3 x 8
Speed Development or
Conditioning
10
Building a System
• 50% to 80% athletes play multi sports –
Strength training is first to be dropped.
• Get a person that wants to help, not feed
his or her ego.
• Get one system for in and out of season
training then create variables. Single leg/
injuries/men and women.
• Speed kills and training it must be done!
11
Key Factors For
Successful Programming
• High Volume
• High Intensity
• High Frequency
• High Expectations
• Some Overtraining
• Sound Recovery Methods
11
SAID Principle
SAID Principle – Specific Adaptation to
the Implied/Imposed Demand
Adaptation – If it doesn’t exist you will die.
What is the purpose of this information
and how to apply it?
12
Ways to Fix the Issue
• Search for a Higher Adaptation
“Potential” to the stress being placed
on the human body.
• Do the great athletes contain higher
Adaptation Potential? They handle
greater loads of stress. What is the
one factor?
• How is this applied? General Fitness
13
Current Examples of
General Fitness • Cross Fit
• TRX
• 300 Training
• P90x
• Russian Kettle Bell
• Strongman
14
Super Endurance – General Fitness
• Super Endurance
14
Adaptability Training –General Fitness
• Adaptability Training
15
One Lift General Fitness Example
One Lift GPP
15
Key Factors For
Successful Programming
• High Volume
• High Intensity
• High Frequency
• High Expectations +
= High Stress
15
Recovery Methods
• Post workout recovery is often overlooked when designing programs
• It is important to jump start the healing processes of the body from stress
• There are three basic types of recovery
1.Biochemical (nutrition)
2.Mechanical (exercises and cool down barefeet) Vibration, EMS
3.Psychological
16
Make the most of the 2
hour recovery window
2-Hour
Recovery
Window
Recover within 20-30 minutes after exercise
and throughout the 2-Hour Window
17
Why Chocolate Milk?
The Ideal Carbohydrate to Protein Ratio
What and when you eat will determine
the body's ability to recover, repair,
Injury prevention and refuel.
Before you do anything else-Drink your
recovery beverage!
Liquids are ideal because they are
quickly digested and absorbed.
17
Who Needs To Recover?
• ALL Level of Athletes-
Professional or High School
When do you need to Recover?
• After all practices and
games/events
18
In Addition To Water, Athletes
Need…• CARBOHYDRATES to refuel muscle
glycogen
• WHEY PROTEIN ! - to reduce muscle
breakdown, stimulate growth –
• FLUID and ELECTROLYTES to replenish
what is lost in sweat and to rehydrate the
body
• VITAMINS and MINERALS to contribute
to overall health and nutrition18
Post-Exercise Nutrition
Guidelines
What The Experts Say
Carbohydrate
1.5g of carbs/kg
body weight
during first 30 min
and again every 2
hours for 4 to 6
hours
Fluids
16-24 fl. oz. for
each pound of
body weight lost
during exercise
helps restore fluid
balance
Electrolytes
Based on extent
of sweat loss
(If sweat water
and electrolytes
are not replaced,
then the person
will dehydrate)
Protein
Ratio of 3:1 –
4:1 carbohydrate
to protein is best
to recover
Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109: 509-527.
International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.
19
190 Pound Athlete May Need…Carbohydrate
130 grams 52 grams in about 16 ounces of chocolate milk
Fluids24 ounces
(depending on exercise intensity, weight lost)
ElectrolytesSodium to aid hydration, others
minerals (depending on sweat losses)
Protein32 to 43 grams
16 grams in about 16 ounces of chocolate milk
19
For Example, Within 2 Hours After Exercise
Carbohydrate82 grams
(amount in about 24 ounces of chocolate milk)
Fluids24 ounces
(depending on exercise intensity, weight lost)
ElectrolytesSodium to aid hydration, others minerals
(depending on sweat losses)
Protein20 to 27 grams
120 Pound Athlete May Need…
Why Milk?
• Protein
• Carbohydrates
• Electrolytes
• Fluids
• Calcium and vitamin D
• B vitamins
• 9 essential
To help build muscle, reduce muscle breakdown and work with carbohydrates to restore muscle glycogen
To refuel muscles (restore muscle
glycogen)
To help replenish what’s lost in sweat
To help rehydrate the body
To strengthen bones
and help reduce the
risk of stress fractures
To help nutrients convert food
to energy
Offers additional nutrients
not typically found in
traditional sports drinks 20
Why Chocolate Milk?
The Ideal Carbohydrate to Protein Ratio
There’s research on the benefits of BOTH
chocolate and white milk for athletes…
But chocolate milk has the added benefits
of extra Carbohydrates (CHO) needed
after exercise!
Chocolate milk is the official sports drink
of the WIAA21
.
After Recovery, Researchers Compared
Lowfat Chocolate Milk To:
Carbohydrate
Replacement Drink(with Carbs and protein)
Fluid
Replacement Drink(with Carbohydrates)
Indiana
University (9 trained
cyclists)
When drinking chocolate milk
they exercised longer and with
more power during a second
workout
When drinking chocolate milk
they exercised just as long
Northumbria
University, UK(9 trained
cyclists)
After chocolate milk they were
able to cycle 51% longer
After chocolate milk they
cycled 43% longer
Chocolate Milk Has The Right
Combination Of Carbohydrates And
Protein To Refuel Tired Muscles
23
2 Hours Window Post-Workout
Ideas • Chocolate Milk
– Nature’s fitness drink. Chocolate milk has Whey protein and
bone building nutrients (not found in traditional sports drinks) to
help maintain strong bones.
• Turkey and Cheese with Apple Slices and Pretzels
– If you're not in the mood for a sandwich, skip the
bread and eat the fillings on their own!
• Tuna on Whole Wheat
– Tuna over a slice of whole wheat bread is a great
protein/carb mini-meal.
• Banana and Peanut Butter
– Provides a good source of protein and vitamin E, while the
banana provides the carbohydrates you need to get re-
energized. 24
Chocolate Milk vs. Sports
Recovery Drink
-The Sport Recovery Drinks
are 4 times more expensive!
-Quality of Protein
-Ratio of Protein and Carbs
-Minimal Calcium and Vit-D
25
Chocolate Milk vs.
Specialized Recovery Drink
The Specialized Recovery
Drinks 5 to 10 more cost
- Quality of Protein
-Ratio of Protein and Carbs
-Minimal Calcium and Vit-D26
Energy or Enemy?
• 30 Percent of youth are consuming
• Warning not recommend for anyone
under 18.
• Adrenal Health Issues
• Cardio Health Issues
Chocolate Milk For Recovery?
1. Recovery is the most important factor
in training.
2. Get boosters involved in the buying.
3. Administration and Parents feel very
comfortable about milk.
4. The cost is as effective as the
product.
27
Mechanical Recovery Methods
• Vibration with Inversion
• Low FRQ 16 to 24 – Relaxes Muscles
• High FRQ –Stimulated
• Spine, Glutes and Hamstring
• Relax Mouth
27
Mechanical Recovery Methods
• Sauna Recovery Workout
• Restorative Shower
• Post Workout Recovery
• Various Exercise Methods
• Band Stretching
• Soft Tissue
• Partner Stretching
• Flush Bike Workout
28
Biochemical / Nutrition
• Restorative Bath – 30 minute soak in
tub, with 1 cup Epson Salt and 1 Pint
Hydrogen Peroxide
• Cold Tubs Still Work
• General Multi Vitamin, Plenty of
Protein, Fish Oils, Probiotic, Digestive
Enzymes, Zinc at Night.
29
Organizing Yearly Training• Off-Season Training Plan-with Academic Plans
Month 1 – GPP –Pre camp
Month 2 – Speed/strength
Month 3 – Strength
Month 4 – speed/strength
Month 5 – Strength
Break 6 - GPP
Month 7 – Strength
Month 8 – Speed/Strength
Month 9 – Strength
Month 10 – Speed/Strength
Month 11 – Speed?
Month 12 – GPP & SPP
30
In Season -August Out of Season January
Ways to Increase Stress/Fitness
• Train multiple times during the day
• Aid in Recovery – With Nutrition
• Proper nutrition is 60% of training
• Off days E-mail works over Web
33
Exercise Progression
Accelerated Band Jumps
1. Accelerated Band Jump or Split Band
Jump
2. Accelerated Band Jump pause or Split
Band Jump w/ pause
3. Accelerated Band Jump Reactive or Split
Band Jump Reactive 34
Exercise Progression
Lunging
1. DB Walking Lunge w/ Band (Pause and
Squeeze, Up on Toes)
2. Lunge Jump w/ band (Pause and Squeeze)
3. Walking Drop Lunge Jumps
4. Walking Band Drop Lunge Jumps
36
Training For Speed
• If you run a 10.00 hundred
• You can run 10.20 - 1 Million Times
and never run a 9.9
• You must break up the 10.00 hundred
into parts to run a 9.9
37
Training For Speed
Guidelines in Training
• Above 90 Percent Rule - Speed
Run your best time above 90%
Example – 5.0 Forty – above 5.5 in Training
• Below 75 Percent Rule – Conditioning
Run best time below 75%
Example 13.0 Sec in 100 yard dash – finish below 17.3 for training
38
Alactic/Anaerobic - Speed Work
39
Alactic/Anaerobic -Work Capacity
39
Training For Speed
Top End
40
Football Specific Conditioning
• Game Speed Running
41
Sport Specific Conditioning
42
Hit Training VS Olympic/Power
Lifting
• All methods are the best at certain times
• Olympic Coaching is very complex
• Ballistic Lifting – William Calvin
43
Important Coaching Concepts
• Stop over coaching in the weight room
• Sound technique
• Keep it simple and on point
• Weight room experiment
• Using a power measuring device
(Tendo)
• Loss of speed and force output
happen when too many coaching
cues are given 43
• Play other sports! – Set up Tournaments
– Improve ability to see plays develop and make
plays
– Improve running and jumping abilities
– Improve hand-eye coordination
– Condition the athletes
• Examples
– Basketball, Russian Basketball, Tennis,
Racquetball, Volleyball, Table Tennis, Soccer
Off Season Building Of
Athletes
45
Don’t Do What The Pro’s DO!
• Pro agility – Touch hand on lines?
– This slows down the transition action and
lessens the impact of the training session
45
Drills That Don’t Work
• Speed Ladders DO NOT make you faster.
• Speed & Quickness Article
61
Drills That Don’t Work
• The little hurdle drills- Flexion of Hip
Flexor in Front Side Mechanics
• Running bag drills
• Drills that don’t mimic the actual speed
of the game
46
The Building Of Athletes
Thank you for your interest!
Please feel free to visit:
www.xlathlete.com
References
• Brunner, Rick. & Tabachnik, Ben. Soviet Training Methods and Recovery Techniques, Soviet Press 1991
• Gambetta, Vern. & Winckler, Gary. Sport Specific Speed, Gambetta Sports Systems Inc. 2001
• Henson, Todd Maximum Velocity Mechanics, 2004 USATF Annual Meeting. Portland, OR
• Valdimir M. Zatsiorsky Ph.D. Science and Practice of Strength Training, Human Kinetics 1995
• Winckler, Gary Starting and Acceleration Studying Speed as a Skill, Presentation 2006
• Yessis, Michael, Ph.D. Soviet Sports Review, Published 1967-1994
• Yessis, Michael, Ph.D. Explosive Running, Contemporary Books 2000http://t-mag.com/html/body_116patt.html
• Paul Chek
•Ben Newby, Martyn Girvan, James Cato, Victoria University
• http://www.cbass.com/ANDERSON.HTM
• Supertraining Mel Siff 2003
• Karp JR, et al. Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.• Thomas K, et al. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82