Out-Train Your Sport · Program Design Intensity; The hidden ingredient to exercise success...
Transcript of Out-Train Your Sport · Program Design Intensity; The hidden ingredient to exercise success...
OutOut--Train Your SportTrain Your Sport
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IntroductionIntroduction
Motivation for this Topic.. A Rough Start!Motivation for this Topic.. A Rough Start!Importance of this topicImportance of this topic
Coach.. ICoach.. I’’ve been working out!ve been working out!
I have too Coach..I have too Coach..
Same ProgramSame Program……..
Same Program.. Different ResultSame Program.. Different ResultGenetic Ceiling.. Know what type of player Genetic Ceiling.. Know what type of player you are.you are.
IntroductionIntroduction
STRENGTH OBSESSIONSTRENGTH OBSESSION……What good is it if What good is it if you canyou can’’t use it?t use it?Evolution of the Modern Day Baseball Evolution of the Modern Day Baseball Player/ Physique ChangePlayer/ Physique Change
Mantle vs. Babe Ruth vs. AMantle vs. Babe Ruth vs. A--RODROD
BABE RUTHBABE RUTH
ARODAROD
IntroductionIntroduction
Demands of the Game/ Expectations of Demands of the Game/ Expectations of the Fanthe Fan
Fascination with the LookFascination with the Look
Training RevolutionTraining Revolution EvolutionEvolution
Functional TrainingFunctional Training-- Strength Strength TriadTriad
What is it? TRAIN What is it? TRAIN WITH A PURPOSEWITH A PURPOSE
P
STRENGTH
STABILITY
Functional TrainingFunctional Training
3D Training3D Training-- All Planes to All Planes to make Gainsmake GainsXX-- Patterns of Training Patterns of Training Ex. SL RDLEx. SL RDLTraining the ability to Training the ability to Produce, Reduce, and Produce, Reduce, and Stabilize ForceStabilize Force--Acceleration and Acceleration and Deceleration of the BodyDeceleration of the BodyInability to Decelerate = Inability to Decelerate = InjuryInjury
Role of the Strength CoachRole of the Strength Coach
Decrease InjuriesDecrease InjuriesIncrease AthleticismIncrease AthleticismYou You MUSTMUST Evaluate your Athletes Evaluate your Athletes Before Before giving them a Program (Search for Left giving them a Program (Search for Left Side/ Right Side Balance)Side/ Right Side Balance)Certain Certain RestrictionsRestrictions might Impede an might Impede an
athletes ability to athletes ability to executeexecuteBetter Athletes are Easier to Coach!Better Athletes are Easier to Coach!
Functional Movement ScreenFunctional Movement Screen
Role of the Strength CoachRole of the Strength Coach
Importance of Training/ Goals of TrainingImportance of Training/ Goals of Training( Injury Prevention/ Bilateral Symmetry( Injury Prevention/ Bilateral Symmetry-- Body in Balance/ Movement Body in Balance/ Movement
Enhancement/ Power Generation)Enhancement/ Power Generation)
Integration of Injury Prevention into Integration of Injury Prevention into ProgrammingProgramming
Influence of Physical Therapists on Modern Influence of Physical Therapists on Modern Day Strength and Conditioning ProgrammingDay Strength and Conditioning Programming
Ex. Ex. ““ Functional Training/ Core TrainingFunctional Training/ Core Training””
Role of the Strength CoachRole of the Strength Coach
Differences between Strength Coach Differences between Strength Coach Philosophies Philosophies ““BFS vs. Core vs. OlympicBFS vs. Core vs. Olympic””
Strength Coach Philosophy vs. Baseball Coach Strength Coach Philosophy vs. Baseball Coach PhilosophyPhilosophy
MOST STRENGTH PROGRAMS ARE MOST STRENGTH PROGRAMS ARE DERIVED FROM FOOTBALLDERIVED FROM FOOTBALL
Role of the Strength CoachRole of the Strength Coach
Strength Coach Philosophy vs. Baseball Coach Strength Coach Philosophy vs. Baseball Coach PhilosophyPhilosophy
Educate your Strength Coach on the demands Educate your Strength Coach on the demands of the Gameof the Game
Athlete Compliance/ Modern Athlete Compliance/ Modern Day AthleteDay Athlete
Mental Makeup of the Modern Day AthleteMental Makeup of the Modern Day Athlete
Vs. The GRINDERVs. The GRINDER
The Mentality HAS CHANGEDThe Mentality HAS CHANGED
What can I take? Vs. What can I do?What can I take? Vs. What can I do?
Lesson Freaks/ Cage Junkies.. Lesson Freaks/ Cage Junkies.. Skills 1st..Athleticism 2nd ( Rocky vs. Russian)Skills 1st..Athleticism 2nd ( Rocky vs. Russian)
DonDon’’t fight them..Integration of what they like t fight them..Integration of what they like and what they need; sprinting +ball throwsand what they need; sprinting +ball throws
THEY DONTHEY DON’’T LIKE HARD WORK!T LIKE HARD WORK!
Presenting Presenting Coach David CopperfieldCoach David Copperfield
TRICK THEM!TRICK THEM!
POSTURE 1POSTURE 1stst
Always teach athletes Always teach athletes how to maintain how to maintain posture, both static posture, both static and dynamicand dynamicEx. Athletic Position, Ex. Athletic Position, Athletic Position with Athletic Position with Shuffle and FieldShuffle and FieldJump Postures (Rick Jump Postures (Rick Peterson)Peterson)
Start OUTStart OUT--TRAINING with the TRAINING with the WarmWarm--UpUp
Static + Dynamic Static + Dynamic (It(It’’s a MIX of Both)s a MIX of Both)Static FlexStatic Flex
1.1. Use for Injury Use for Injury Prevention/ Prevention/ RecoveryRecovery
2.2. Hip Flexors/ Groin/ Hip Flexors/ Groin/ Hamstrings/ Hamstrings/ LatsLats
Dynamic WarmDynamic Warm--UpsUps
Dynamic Warm UpsDynamic Warm Ups1.1. Increase Core TempIncrease Core Temp2.2. Increase Muscle PliabilityIncrease Muscle Pliability3.3. Increase Neural AwarenessIncrease Neural Awareness4.4. Allow for Stronger Muscular ContractionsAllow for Stronger Muscular Contractions5.5. Reinforce Positive Movement PatternsReinforce Positive Movement Patterns6.6. Create MoreCreate More--Permanent Flex GainsPermanent Flex Gains
Dynamic WarmDynamic Warm--UpUp
Program DesignProgram Design
PeriodizationPeriodization yields resultsyields resultsCHANGE IT UP!CHANGE IT UP!
Old Principle.. Great Success.. Old Principle.. Great Success.. PROGRESSIVE OVERLOADPROGRESSIVE OVERLOAD-- only after form only after form is established!is established!
Program DesignProgram Design
Floating Floating PeriodizationPeriodization in Baseball.. Lots in Baseball.. Lots of External Variablesof External Variables
1.1. TRAVELTRAVEL2.2. SchedulingScheduling3.3. High Pitch Counts/ InningsHigh Pitch Counts/ Innings4.4. FatigueFatigue
Program DesignProgram Design
Have a Plan and Stick to it! Have a Plan and Stick to it! Cumulative Effective of ExerciseCumulative Effective of Exercise(You can do anything and get a result if you stay (You can do anything and get a result if you stay
consistent)consistent)
ARODAROD-- PrePre--gamegame
Program DesignProgram Design
Intensity; The hidden ingredient to Intensity; The hidden ingredient to exercise success exercise success Benefits of Increased IntensityBenefits of Increased Intensity
1.1. Body Composition ImprovementBody Composition Improvement2.2. Increased Cardiovascular Efficiency/ Increased Cardiovascular Efficiency/
RecoveryRecovery3.3. Body Weight RegulationBody Weight Regulation4.4. Greater EPOCGreater EPOC-- Post Exercise MetabolismPost Exercise Metabolism
Program DesignProgram Design
Strategies for OffStrategies for Off--Season/ InSeason/ In--Season:Season:
1.1. Strength CircuitsStrength Circuits2.2. Power CircuitsPower Circuits3.3. Strength+Power CircuitsStrength+Power Circuits4.4. Metabolic Circuits Metabolic Circuits
Rotational SportRotational Sport……
Is there Rotation in Your Program? Is there Rotation in Your Program? Do you have the Mobility to Create Do you have the Mobility to Create Rotation? Ex. Split Rotation, Rotation? Ex. Split Rotation, QuadrapedQuadrapedRotations Rotations
If not, there goes your If not, there goes your ObliquesObliques and and HammyHammy’’ss!!
Rotational ExerciseRotational Exercise
Strength DebateStrength DebateBilateral Back Squats = Bilateral Back Squats = Back PainBack PainOlympic Lifts = Perfect Olympic Lifts = Perfect Form or BustForm or BustBench Presses = Lets Bench Presses = Lets Stabilize the CoreStabilize the Core
Program DesignProgram Design -- StrengthStrength
Strength CircuitsStrength CircuitsLow Rep Ranges (6Low Rep Ranges (6--8) + Rest8) + RestEx. Strength/Core Exercise/ FlexEx. Strength/Core Exercise/ Flex
Program DesignProgram Design-- PowerPower
POWER = FAST POWER = FAST STRENGTHSTRENGTHBASEBALL= POWERBASEBALL= POWERForm!!! Lower body Form!!! Lower body drive creates upper drive creates upper body rotation!body rotation!
Program DesignProgram Design-- PowerPower
Power CircuitsPower CircuitsLower Weights, Higher Speed, ExplosiveLower Weights, Higher Speed, ExplosivePower Exercise/ Core/ FlexPower Exercise/ Core/ Flex
Program DesignProgram Design--Strength/Power ComplexesStrength/Power Complexes
Strength+Power Strength+Power Complex Circuits Complex Circuits Strength = Higher Strength = Higher WeightWeightPower = UnPower = Un--resistedresisted
Program DesignProgram Design-- Metabolic Metabolic CircuitsCircuits
Foot Quickness, Foot Quickness, Agilities, Agilities, PlyometricsPlyometrics, , Bike SprintsBike Sprints1515--20 seconds bouts : 20 seconds bouts : 10 Seconds Rest10 Seconds RestEx. Jump Rope Ex. Jump Rope
Rapid Response Rapid Response Base RotationsBase Rotations Bike Bike SprintsSprints
Program DesignProgram Design-- Bang for the Bang for the BuckBuck
Triples (Strength/Power/Flex) Triples (Strength/Power/Flex) Quads (Strength, Power, Flex, Metabolic)Quads (Strength, Power, Flex, Metabolic)Great InGreat In--SeasonSeason
Program DesignProgram Design-- IntensityIntensityOutOut--Train Your Train Your Sport using High Sport using High Intensity Training Intensity Training without the HITwithout the HIT--Use the clock.. Use the clock.. time doesntime doesn’’t liet lieLook at animals!!Look at animals!!
Conditioning MethodsConditioning Methods--Progressive AggressivenessProgressive Aggressiveness
Early OffEarly Off--SeasonSeason-- Standard CardioStandard CardioMidMid--OffOff--SeasonSeason-- Standard Cardio Intervals+ Standard Cardio Intervals+ Outdoor Jogging/BikingOutdoor Jogging/BikingLate OffLate Off--SeasonSeason-- Outdoor Intervals/ Striders/ Outdoor Intervals/ Striders/ Agility WorkAgility WorkPrePre--SeasonSeason-- High Intensity Intervals/ SprintingHigh Intensity Intervals/ SprintingInIn--SeasonSeason-- Position PlayersPosition Players--Sprinting with Full Sprinting with Full RecoveryRecovery
Conditioning MethodsConditioning Methods--Progressive AggressivenessProgressive Aggressiveness
PitchersPitchers--Day 1: Low Intensity Distance RideDay 1: Low Intensity Distance RideDay 2: Interval RunDay 2: Interval RunDay 3: Low Intensity RunDay 3: Low Intensity Run-- Striders/ AgilitiesStriders/ AgilitiesDay 4: Sprints (10Day 4: Sprints (10--30 yards)30 yards)Day 5: WINDay 5: WIN
ConclusionConclusion
Gain a Reputation for your ProgramGain a Reputation for your ProgramTime ManagementTime Management-- Plan Your Workout Plan Your Workout ScheduleScheduleHow do you motivate an athlete? How do you motivate an athlete? Challenge them!Challenge them!DonDon’’t join the statistics of Obesity.. Work t join the statistics of Obesity.. Work those Boys.those Boys.