Ms Pittelkau 12/12/11

PRINCIPLES OF STRENGTH TRAINING

RELATIONSHIP BETWEEN ATHLETIC TRAINERS AND STRENGTH AND CONDITIONING COACHES

Full-time S/C coaches

Professional

sports, colleges (DI)

NSCA What to do when there isnt a full-time S/C coach

Athletic trainer should carefully review the training and conditioning program and be aware of what is expected by athletes Offer suggestions/make recommendations that are in the best interest on the athletes health and well-being

What would you do if athletes are coming to you with low back pain/injuries. And they have all been doing the same exercise?

What happens when an athlete is rehabbing an injury?

Communication

to who?

PERIODIZATION IN TRAINING AND CONDITIONING

Definition approach to conditioning that brings about peak performance while reducing injuries and overtraining in the athlete through a training and conditioning program that is followed throughout the various seasons

MACROCYCLE

Mesocycles
Transition
Idea

begins after the last competition and comprises the early part of the off-season
is to allow athlete to escape physically and psychologically from the rigor of a highly organized training regimen

Preparatory occurs mainly during the offseason when there are no upcoming competitions
3

phases:

Hypertrophy/endurance

Low intensity, high volume of reps Lasts several weeks to 2 months Intensity and volume progress to moderate levels Weight training should be sport specific Preseason High intensity at or near level of competition Volume of training is decreased so that full recovery is allowed between sessions

Strength

Power

Competition period
High

intensity training at a low volume Increased amount of time on skill training

CROSS TRAINING

Substitute alternative activities that have some carryover to that sport Adds variety to training regimen

Swimmer jogging/aerobic exercise

WARM-UP

COOL-DOWN

Purpose prepare the body for physical work 2-3 mins whole body activities using large muscle groups Stretching after light sweat Increase gradually sport specific skills Lasts 10-15mins

Purpose to allow body to cool and return to resting state Lasts 5-10mins

WARM-UP/COOL-DOWN

MOTIVATION

Varying the training program and incorporating techniques of periodization, the program can remain enjoyable rather than being routine and boring

OVERLOAD

SAID principle Specific Adaptation to Imposed Demands

When

the body is subjected to stressed and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed upon it The stress must not be great enough to produce damage/injury before the body has had a chance to adjust to the increased demands

CONSISTENCY

Athletes must participate regularly and consistently in order for strength and conditioning program to be effective.

PROGRESSION

Increase the intensity gradually and within the athletes ability to adapt to increasing workloads

INTENSITY
Working hard vs working for long period of time Increase tempo or workload instead of duration Tired athlete is prone to injury

SPECIFICITY

Set specific goals for the training program Should be designed to address specific components of fitness relative to the sport in which the athlete is competing in

INDIVIDUALITY

Individual needs vary greatly Successful coach recognizes individual differences and adjusts the training/conditioning program

MINIMIZE STRESS
Expect that athletes will train as close to their physiological limits as they can Push athletes as far as possible but consider stressful aspects of their lives and allow them time to be away from the conditioning demands of their sport

SAFETY

Environment should be safe Education