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In-Season Strength Training for Multi-Sport Sprinters,[object Object],Chris Ruf,[object Object],Baylor Athletic Performance,[object Object],http://www.baylor.edu/athleticperformance,[object Object]
Multi-Sport/Multi-Lateral Training,[object Object],Benefits,[object Object],Develop wide range of motor abilities,[object Object],Can still improve physically in multiple seasons,[object Object],When athlete specializes at an appropriate age, will have a larger “tool box” to succeed at chosen sport,[object Object]
General vs. Specific,[object Object],Principle of Dynamic Correspondence,[object Object],Verkoshansky & Siff,[object Object],Sport Specificity,[object Object],Must meet following criteria,[object Object],Amplitude & direction of movement,[object Object],Accentuated region of force production,[object Object],Dynamics of the effort,[object Object],Rate and time of maximum force production,[object Object],Regime of muscular work,[object Object]
General vs. Specific,[object Object],Nearly all training for HS athletes is general,[object Object],Exceptions,[object Object],Sport practices,[object Object],Competitions,[object Object],HS athletes’ physical capabilities can be improved for a long period through general means,[object Object]
General vs. Specific,[object Object],Sprint training can have a high transfer to the sprinting needs of other sports,[object Object],Majority of other sports require some elements of sprinting,[object Object],Because of this, some elements of sprint training can be considered a “sport-specific” training means for other sports,[object Object],Sprinting is also a powerful developer of general qualities,[object Object]
Biomotor Abilities,[object Object],Strength,[object Object],Speed,[object Object],Endurance,[object Object],Flexibility,[object Object],Coordination,[object Object],Questions to ask: “How much?” and “What types?”,[object Object]
Biomotor Abilities,[object Object],These 5 abilities can be improved through sound sprint-based training,[object Object],Speed, Endurance, Flexibility (to some degree) and Coordination improved directly,[object Object],Flexibility required by some sports may not be trained to the necessary levels by sprint training alone,[object Object],Strength will be improved indirectly,[object Object],Chicken or the egg?,[object Object]
Speed is Feared!,[object Object],Speed is most feared ability in most team sports,[object Object],How often is maximum speed reached in traditional team sport training and competition??,[object Object],Conditioning vs. Speed Training,[object Object]
Speed is Feared!,[object Object],Sprinters train/compete at maximum speed on a frequent basis,[object Object],Can be the single greatest benefit for team sport athletes,[object Object],Any strength training performed must help support this ability,[object Object]
Schedule,[object Object],Evaluate meet schedule,[object Object],Identify important meets,[object Object],Deload weeks,[object Object],Emphasis on explosive movements instead of strength,[object Object],Coordinate goals of your strength program with sprinting goals for each part of the season,[object Object]
Schedule,[object Object],Weekly schedule,[object Object],Most meets run on Fri/Sat,[object Object],Many different combinations for lifting schedules,[object Object],Depends on many factors,[object Object],Time you have with athletes each day,[object Object],Sprint program,[object Object],Weight room set-up,[object Object],Number of athletes,[object Object],Etc.,[object Object]
Schedule,[object Object],High/Low Sequencing,[object Object],Charlie Francis – Training For Speed,[object Object],Beneficial to lift on your “hardest” days on the track,[object Object],Keep 1 day in between lifts if possible,[object Object],More time to recover, better sprint session on the following “hard” day,[object Object],2 days of lifting/week can support needs,[object Object],3 days/week can be utilized depending on programming and schedule,[object Object]
Schedule,[object Object],Preferable to lift following sprint training,[object Object],Recovery between sessions,[object Object],If not possible to lift following sprinting, 4+ hours prior to practice is the next best option,[object Object],May have to alter programming,[object Object],Do not want to compromise the quality of sprint training,[object Object]
Needs Analysis,[object Object],Have to consider needs of different sports,[object Object],Keep in mind you are training to improve athleticism,[object Object],Priority goes to the sprint program,[object Object],After that, consider the next highest priority sport for the athlete,[object Object]
Needs Analysis,[object Object],Sprinting needs,[object Object],Lower body strength & power,[object Object],Elasticity/Reactivity,[object Object],Eccentric hamstring strength,[object Object],Ability to hold torso posture during all 3 phases,[object Object],Flexibility to achieve optimal stride length,[object Object],Upper body strength more important than most think, but don’t sacrifice other areas for it,[object Object]
Needs Analysis,[object Object],Other sports’ needs largely depends on the sport,[object Object],Many team sports share the same following needs with sprinting,[object Object],Lower body strength & power production,[object Object],Elasticity/Reactivity,[object Object],Eccentric hamstring strength,[object Object]
Needs Analysis,[object Object],Some needs may not be met by sprint training alone,[object Object],Many due to change of direction needs of team sports,[object Object],Deceleration,[object Object],Increased flexibility of lower body,[object Object],Eccentric strength of lower body extensors,[object Object],Ability to hold posture,[object Object],Upper body strength and power,[object Object],Shoulder stability,[object Object]
Program Design,[object Object],Technique first,[object Object],Get the most out of the movements you are using,[object Object],Basic movements with great technique will fix a lot of physical deficiencies,[object Object],Don’t try to fit a round peg into a square hole,[object Object]
Program Design,[object Object],Slow Cook ‘Em,[object Object],Plan and train with the end goals in mind,[object Object],For a HS multi-sport sprinter, what is                     more important?,[object Object],Setting an ugly 40# PR in the squat tomorrow?,[object Object],Setting a PR in the 100M at the end of track season?,[object Object],Developing someone into the best athlete they can be when they reach their senior year?,[object Object]
Program Design,[object Object],Great athletic benefit from sprint work,[object Object],Want to accentuate this,[object Object],Majority of lifting will be at submaximal intensities,[object Object],Too many stressors will stagnate development and performance,[object Object],Helps the lifting to support the sprint work rather than compete with it,[object Object],Can still make great strength gains,[object Object],Higher intensity work can be utilizedif organized wisely,[object Object]
Program Design,[object Object],Need for explosive work will depend on sprint program,[object Object],If a high volume of accel. and max vel. is done, less explosive work may be needed,[object Object],Speed-strength,[object Object],Plyometrics, various jumps & bounds,                        med-ball throws,[object Object],Strength-speed,[object Object],Oly lifts, DE BB lifts,[object Object]
Program Design,[object Object],Lower Body Push,[object Object],We primarily use back and front squat,[object Object],3 keys – Hips Back, Chest Up, Knees Out,[object Object],Will occasionally vary foot width and depth,[object Object],With HS athletes, get them proficient at basic parallel FS & BS,[object Object],If technique is poor, find another way to develop lower body strength while                                                      improving squat technique,[object Object]
Program Design,[object Object],Hamstring Development,[object Object],HYDRATION, NUTRITION & REST!,[object Object],Repeatedly sprinting in a dehydrated, malnourished, or fatigued state will result in hamstring strains,[object Object]
Program Design,[object Object],Hamstring Development,[object Object],Proper firing patterns during squats & explosive movements,[object Object],Sit back when squatting & to good depth,[object Object],Athletes should finish with their hips through when squatting,[object Object],Get full hip extension in explosive movements,[object Object]
Program Design,[object Object],Hamstring Development,[object Object],RDL’s,[object Object],Technique!!,[object Object],Glute-Ham Raise,[object Object],Glutes contracted, no hyperextension,[object Object],Slow eccentric,[object Object],Reverse Hypers,[object Object],Single Leg Curls (physioball or machine),[object Object],Higher rep,[object Object],Prefer physioball version due to glute involvement,[object Object]
Program Design,[object Object],Upper Body Push/Pull,[object Object],One area to place more emphasis depending on the athlete’s other sport(s),[object Object],Also want to keep shoulder health in mind,[object Object],Good posture,[object Object],Has implications for the sprinter as well,[object Object],Good balance of pressing to pulling,[object Object],Good technique and full ROM in presses & pulls,[object Object],Get good at push-ups and chin-ups,[object Object],Shoulder stability exercises,[object Object]
Program Design,[object Object],Torso Training,[object Object],Plank progression,[object Object],Front plank (or push-up hold),[object Object],Front plank w/one limb in the air,[object Object],Front plank w/opposite arm/leg in the air,[object Object],Reverse Crunch,[object Object],Strengthen external obliques, helps prevent excessive anterior pelvic tilt,[object Object],General sit-up and crunch variations,[object Object]
Program Design,[object Object],Exercise Rotation,[object Object],We will try to limit switching exercises during the season,[object Object],Leads to soreness/stiffness,[object Object],Changes in lower body exercises will be gradual and progressive in nature,[object Object],Be aware of the effects,[object Object]
Program Design,[object Object],Weekly Schedule,[object Object],Monday	,[object Object],LB Speed-Strength movement superset w/LB Mobility,[object Object],Squat Variation superset w/LB Mobility,[object Object],Hip dominant hamstring superset w/UB Pull,[object Object],Low intensity single leg knee dominant hamstring superset w/UB Press,[object Object]
Program Design,[object Object],Weekly Schedule,[object Object],Wednesday	,[object Object],LB Strength-Speed movement superset w/LB Mobility,[object Object],Squat Variation or Single Leg superset w/Shoulder Stability,[object Object],UB Press superset w/Hypers or Reverse Hypers and UB Pull,[object Object]
Program Design,[object Object],Weekly Schedule,[object Object],Friday of Non-Meet Weeks	,[object Object],Explosive MB Throw superset w/LB Mobility,[object Object],Squat Variation or Single Leg superset w/Shoulder Stability,[object Object],UB Press superset w/UB Pull,[object Object],Bi’s/Tri’s,[object Object]
Program Design,[object Object],Training Blocks,[object Object],We will construct our training into blocks,[object Object],Each block characterized by it’s central training focus,[object Object],Will still train other qualities,[object Object],Each block should build on the qualities developed in the previous training block,[object Object]
Program Design,[object Object],In-Season Training Blocks,[object Object],Work Capacity (Accumulation),[object Object],Focus is on use of volume to prep for future training,[object Object],Low volume of strength and power development work,[object Object],Work at 55-70% on core strength movements for 4-6 sets of 3-6 reps,[object Object],Work at 65-75% on Olympic movements for 3-4 sets of 2-3 reps,[object Object],Some work done on landing skills to prep for jump/plyo exercises,[object Object],This block should only need to be performed once,[object Object]
Program Design,[object Object],In-Season Training Blocks,[object Object],Strength,[object Object],Focus is on developing maximal strength,[object Object],Frequency of strength work can aid in this,[object Object],Low volume of power development work,[object Object],Work at 70-85% on core strength movements for 2-4 sets of 1-3 reps,[object Object],Work at 70-80% on Olympic movements for 4-5 sets of 2-3 reps,[object Object],Begin introducing some jump training,[object Object]
Program Design,[object Object],In-Season Training Blocks,[object Object],Power,[object Object],Focus is on power development,[object Object],Low volume of strength development work,[object Object],Work at 70-85% on core strength movements for 1-3 sets of 1-2 reps,[object Object],Work at 75-90% on Olympic movements for 4-8 sets of 1-2 reps,[object Object],Continue with jump training and can begin introducing some plyometric exercises (provided athletes are prepared for it),[object Object]
Program Design,[object Object],Prilepin’s Chart,[object Object]
Program Design,[object Object],Prilepin’s Chart,[object Object],In-Season we will rarely go above 80%,[object Object],Olympic Lifts,[object Object],Stay in the lower half of the ranges,[object Object],Strength Lifts,[object Object],55-75% - Stay in the very lowest end of the recommendations,[object Object],75+% - Cut recommendations in half,[object Object],Auxiliary lifts will generally be in the 6 to 15 rep range for multiple sets depending on needs,[object Object]
Program Design,[object Object],Deload,[object Object],Will typically load for 2 or 3 weeks followed by a 1 week deload,[object Object],Deload for important meets,[object Object],10-20% deload of intensity and volume from peak week,[object Object]
References/Recommended Readings,[object Object],Francis, C. (1997) The Charlie Francis Training System. Faccioni Speed and Conditioning Consultant,[object Object],Issurin, V. (2008) Block Periodization. Grand Rapids, MI: Ultimate Athlete Concepts.,[object Object],Rippetoe, Mark & Kilgore, Lon. (2005) Starting Strength: A Simple and Practical Guide for Coaching Beginners. Wichita Falls, TX: The Aasgaard Company.,[object Object],Siff, M. (2003) Supertraining (6th ed.). Denver: Mel C. Siff.,[object Object],Smith, J. (2008) Accumulating, Concentrating, and Intensifying the Training Load Lecture DVD. Grand Rapids, MI: Ultimate Athlete Concepts,[object Object]
Thank You!,[object Object],Coaches in attendance - Continue to be great leaders,[object Object],Baylor Athletic Performance Staff,[object Object],Andrew Althoff & Tyson Brown – Assist w/T&F,[object Object],Baylor Track & Field Program,[object Object],Baylor Athletic Performance Clinic – Sat., June 5th,[object Object],Chris Ruf,[object Object],254-710-3395,[object Object],chris_ruf@baylor.edu,[object Object],http://www.baylor.edu/athleticperformance,[object Object]

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Ruf - Strength Training for Sprinters

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Hinweis der Redaktion

  1. Try to add Steve Nash video?
  2. examples
  3. What general qualities?
  4. Put in pix of a couple diff sports