Strength & Conditioning: The ART and SCIENCE of injury free performance By Neil Parsley Senior...
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Strength & Strength & Conditioning:Conditioning:The ART and The ART and
SCIENCESCIENCEof injury free of injury free performanceperformanceByBy
Neil ParsleyNeil Parsley
Senior strength & conditioning coach Senior strength & conditioning coach
English Institute of SportEnglish Institute of Sport
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The next 60 The next 60 minsmins
BackgroundBackground The ScienceThe Science Case study overviewCase study overview The Art of coachingThe Art of coaching Putting it togetherPutting it together QuestionsQuestions
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Skinny kid who started training after watching Skinny kid who started training after watching Rocky aged 7… who lives and breathes sport.Rocky aged 7… who lives and breathes sport.
Played professional Rugby LeaguePlayed professional Rugby League
Strength and conditioning coach for the EIS- 8 yearsStrength and conditioning coach for the EIS- 8 years - non linear route- non linear route Currently lead S&C Coach for GB Taekwondo & Currently lead S&C Coach for GB Taekwondo & GB wrestlingGB wrestling
Director of Underground Training StationDirector of Underground Training Station
Regular contributor to Fighting Fit magazineRegular contributor to Fighting Fit magazine
Who is Neil Parsley?
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VideoVideo
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EIS DefinitionEIS Definition
““The specialist area encompassing The specialist area encompassing the planning and implementation of the planning and implementation of physical preparation programmes physical preparation programmes
for performance. It includes for performance. It includes processes that result in physical processes that result in physical adaptation, integrating fitness adaptation, integrating fitness components into a programme, components into a programme,
which complements other aspects of which complements other aspects of the performer’s development. This the performer’s development. This
includes, though not exclusively, includes, though not exclusively, strength, speed, power, endurance, strength, speed, power, endurance,
agility and flexibility. Effective agility and flexibility. Effective programming in strength and programming in strength and conditioning presents the best conditioning presents the best
synergistic combination for synergistic combination for optimum development whilst optimum development whilst
minimizing the risk of injury”minimizing the risk of injury”
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The Science of ConditioningThe Science of ConditioningThe Metabolic ContinuumThe Metabolic Continuum
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VELOCITY
Oxygen Uptake [BLOOD
LACTATE]
AEROBIC ANAEROBIC PHOSPHATE
THRESHOLD 1
THRESHOLD 2
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Types of ConditioningTypes of Conditioning
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AEROBIC ANAEROBIC PHOSPHATE
The Metabolic Continuum
Oxygen Uptake
[BLOOD LACTATE]
VELOCITY
THRESHOLD 1
THRESHOLD 2
Long Slow
Intensive Tempo
Extensive Intervals
Speed TrainingIntensive
Intervals
Extensive Tempo
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The Science of The Science of StrengthStrength It’s all about ‘THE CURVE’It’s all about ‘THE CURVE’
VELOCITY
FORCE
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Strength QualitiesStrength Qualities Maximum StrengthMaximum Strength
Explosive StrengthExplosive Strength
Speed StrengthSpeed Strength
RFDRFD
Reactive StrengthReactive Strength
‘‘Sport-specific StrengthSport-specific Strength’’(Newton, (Newton,
2002)2002)
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Types of Strength Types of Strength TrainingTraining
VELOCITY
FORCE
Max Strength
Explosive Strength
Speed Strength
Strength Endurance Reactive
Strength
Hyper-trophy
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VideoVideo
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Building the athletic Building the athletic engineengine
-What does it need to -What does it need to do?do?
-What does it look like -What does it look like currently?currently?
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What does it need to What does it need to do?do?
-Needs analysis of -Needs analysis of sportsport
1. biomechanical 1. biomechanical2. physiological2. physiological
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BiomechanicalBiomechanical
Punching & kicking Punching & kicking (types)-angles (types)-angles
speeds & forces!speeds & forces!Reactive strength- Reactive strength- SSC capability etc SSC capability etc
etcetc
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Biomechanical Biomechanical InformationInformation
Directly informs-Directly informs-Exercise selection- Exercise selection- SquatSquatSets & reps etcSets & reps etc
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PhysiologicalPhysiological
Energy system Energy system contributioncontribution
--AnaerobicAnaerobic alcatic energy alcatic energy sytemsytem
-Anaerobic -Anaerobic lactic energy lactic energy sytemsytem
-Aerobic system-Aerobic system
3x2mins (45s)3x2mins (45s) x6/7x6/7
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Common Injury sitesCommon Injury sites-Research-Research
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What does it look What does it look like currently?like currently?
- Cluster testing- Cluster testingThorough!!!Thorough!!!
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Cluster testingCluster testing
-Sports movement Sports movement analysisanalysis-Movement screenMovement screen-Isolated testingIsolated testing
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Cluster testingCluster testing
-ImbalancesImbalances-Energy leaks- Energy leaks- weaknesses in the weaknesses in the kinetic chainkinetic chain
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Strength Strength DiagnosticsDiagnostics
- Agility testAgility test- Flexibility testFlexibility test- Anaerobic capacity Anaerobic capacity testtest- Lower body power Lower body power testtest
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Don’t rehabilitate…Don’t rehabilitate…PrehabilitatePrehabilitate
**Good programs **Good programs integrate prehab- integrate prehab-
fillers!fillers!
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Athletes don’t rise Athletes don’t rise but sink to the level but sink to the level of their training.. of their training..
…..Build the …..Build the engine!!engine!!
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Balance
• Movement
• Strength
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Don’t be S & c…think!
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Movement- quality! Acceleration & deceleration
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Balance- simple to complex adding layers of integration
*NB not just for martial arts &gymnastics
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Ground based
• Multi-joint & multi-planar
• Uni-lateral & bi-lateral
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Rules of engagement Rules of engagement for optimal for optimal
programmingprogramming• Full body exercise• Knee dominant• Hip dominant• Horizontal push• Horizontal pull• Vertical push
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Planning TrainingPlanning Training PeriodisationPeriodisation
Long-Term Athlete DevelopmentLong-Term Athlete Development FUNdamentalsFUNdamentals Training-to-TrainTraining-to-Train Training-to-CompeteTraining-to-Compete Training-to-WinTraining-to-Win
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VideoVideo
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The Art of The Art of CoachingCoaching
•Collaboration with coaches- examples
•Communication with athletes- language, cues
•Communication with parents!
•Communication with a multi-disciplinary team - examples
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The Art of The Art of CoachingCoaching
•Collaboration with coaches- examples
•Communication with athletes- language, cues
•Communication with parents!
•Communication with a multi-disciplinary team - examples
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Coaching Coaching excellenceexcellence
Set the standard- what you Set the standard- what you expectexpect
Excellent communication Excellent communication skillsskills
Be the energyBe the energy
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Coaching Coaching excellenceexcellence
-Experience is the -Experience is the teacher of wisdomteacher of wisdom
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Questions?Questions?