S E P T E M B E R 2 6 , 2 0 1 3 M A A S I N C I T Y , L E Y T E

STRENGTH AND CONDITIONING

Erlando James D. Abilo, CSCS, MSHMS (Cand.)Rene John Futalan, BSS

STRENGTH AND CONDITIONING

What is strength and conditioning?

STRENGTH AND CONDITIONING

Build strength, power, speed

and endurance

Resist fatigue

STRENGTH AND CONDITIONING

Flexibility Muscular Balance

STRENGTH AND CONDITIONING

Minimize risk of injuries Movement efficiency

STRENGTH AND CONDITIONING

“Injury Prevention and Enhancing Performance”

MYTH AND FACTS

MYTH OR FACT?

Strength training will make women bulky.

MYTH OR FACT?

No Pain no Gain

MYTH OR FACT?

Water is better than sport drink During training/competition.

MYTH OR FACT?

Strength training will stunt the growthof children

MYTH OR FACT?

Sit ups will improve your core.

MYTH OR FACT?

Strength training will affect my flexibility and speed

MYTH OR FACT?

You need latest training equipment to improve.

MOVEMENT COMPETENCY SCREEN (MATTHER KRITZ, 2012)

PREVENTIVE MEASURES

MOVEMENT COMPETENCY SCREEN

•Movement competency is described as the ability to move free of dysfunction or pain.

• The MCS is made up of five movements that provide the athlete with an opportunity to demonstrate

MOVEMENT COMPETENCY SCREEN

BODY WEIGHT SQUAT

Perform a body weight squat with your fingertips on the side of your head. Squat as low as you comfortably can.

MOVEMENT COMPETENCY SCREEN

Ability to perform a bodyweight squat at or below 90 degrees of knee flexion with balance, symmetry and coordination is an indicator of overall movement quality otherwise imply generalized stiffness and restricted joint mobility affecting kinetic chain

MOVEMENT COMPETENCY SCREEN

WHAT WE NEED TO SEE

MOVEMENT COMPETENCY SCREEN

MOVEMENT COMPETENCY SCREEN

LUNGE & TWIST

Arm cross and place hands on the shoulders with elbows pointing straight ahead. Perform a forward lunge then rotate toward the forward knee. Return to the center in standing position. Alternate legs with each rep.

MOVEMENT COMPETENCY SCREEN

Correct lunge

MOVEMENT COMPETENCY SCREEN

Incorrect Form

MOVEMENT COMPETENCY SCREEN

Correct Trunk Twist

MOVEMENT COMPETENCY SCREEN

Incorrect Trunk Twist

MOVEMENT COMPETENCY SCREEN

PUSH UP

Perform a standard push up

MOVEMENT COMPETENCY SCREEN

MOVEMENT COMPETENCY SCREEN

Bend & Pull

Start with arms stretched overhead. Bend forward allowing arms to drop under your trunk. Pull hands into body. Return to the start position with your arms stretched overhead.

MOVEMENT COMPETENCY SCREEN

Possible tight ShoulderFlexion of lower back

MOVEMENT COMPETENCY SCREEN

SINGLE LEG SQUAT

Perform a single leg body weight squat with fingertips on the side of your head and the non‐stance leg positioned behind the body. Squat as low as possible.

MOVEMENT COMPETENCY SCREEN

Correct Single leg squats

PRE-HABILITATION

PREHABILITATION

Prehabilitation: a form of strength training that aims to prevent injuries before the actual occurrence.

PREHABILITATIONShoulder

YTWLShoulder AbductionShoulder AdductionScapular ProtractionScapular Retraction

YTWL

SHOULDER ABDUCTION / ADDUCTION

Abduction Adduction

SCAPULAR PROTRACTION / RETRACTION

Retraction

Protraction

PREHABILITATIONHips

Hip Bridges Hip AbductionHip Adduction

HIP BRIDGESLevel 1 Level 2

Level 3

HIP ABDUCTION / ADDUCTION

AdductionAbduction

PREHABILITATIONKnees

Knees abductionKnees adductionWall Squats with ballsStep Down

STEP DOWN

WALL SQUATS WITH BALLS

FUNCTIONAL TRAININGR E N E J O H N F U T A L A N , B S S

P A R T 2

FOUNDATIONAL STRENGTH TRAINING

- Improve muscle mass- Injury prevention- Core stability

- Core- Scapular stability- Sport specific movement (Sports performance)

Functional Training

CORE- Entire mid-section of the body

- Consists of the muscles of the Abs, Obliques,

Back and Hips

- The “LINK” between the upper and lower body

- Responsible for: - flexion and rotation- Posture- creating motion- coordinating muscle actions- maintaining stability- Transferring- reducing, and producing force when your feet

are in contact with a solid surface

SCAPULAR STABILITY

Improves push and pull of the upper limbs

SPORTS SPECIFIC MOVEMENT

- Training the body for movements it will be demanded of.

The emphasis is not so much on the LOAD but more on the MOVEMENT.

POSTIVE TRANSFERReinforces the optimum muscle-activation patterns needed for the skill

NEGATIVE TRANSFERIncreased co-activation of antagonist muscles which produce opposing force not intended for the skill

INTERMUSCULAR COORDINATIONImproved coordination of muscles involved in a sports movement

NEEDS ANALYSIS

- MCS- Sports needs (movement and velocity)

TYPICAL FUNCTIONAL GYM

SPARC

TYPICAL FUNCTIONAL GYM

FOCUS ATHLETICS

STRENGTH, SPEED, POWER, AGILITY AND QUICKNESS

Strength is the ability to generate as much force as possible with no concern of time

Speed is the ability to move as fast as possible from one point to another in a linear fashion

Power is the ability to generate as much force as fast as possible

Agility is the ability to maintain speed while changing directions

Quickness is the ability to abruptly stop then explode

EXERCISES AND TRAINING

• Your knowledge and understanding of the Sport and of its movements will allow you to develop your own exercises for your athletes and sports.

• Mastery of technique always comes first

Core training is essential to all disciplines. It can either be

STATIC or DYNAMIC

STRENGTH

Endurance – 13 and up or <65%

Hypertrophy – 12 to 6 or 67-85% (higher volumes and lower loads)

Strength – 6 to 1 or 85-100% (lower volumes and higher loads)

Power – 5 to 1 or 87-100% (fast execution)

SPEED

- Horizontal propulsion dominant movements (e.g. sprints, jumps and etc)

- Intensity SUBMAXIMAL to MAXIMAL

POWER

- Lifts are done with speed- Technique allows heavier lifts- Given same lifting speed….. Heavier weights >

Lighter weights

AGILITY

Develop good speed foundationImprove lateral movement speed

QUICKNESS

Reaction time

EQUIPMENT

Olympic bar - P7000.00Plates - P400/kg

4kg - P400.006kg - P700.0010kg - P900.0012kg - P1200.00

TRX P10,000.00

Exercise ball - P1000.00

2kg - P600.00

Plyometric boxes - P 20,000

Agility ladders - P2000.00

Bands - P1000.00- P7000.00

Battle ropes - P 10,000.00

Item Quantity PricePVC Pipe 1 pc ₱75.00Cable tie 1 pack ₱37.75Rubber 3 stripes ₱120.00Glue stick 5 pc ₱50.00Drainage Pump 4 pcs ₱96.00Belt 1 pc ₱50.00Abacca rope 20meters ₱1,195.00Nylon Rope 5 meters ₱100.00PVC Handle 2 pcs ₱14.00Garter 1pc ₱17.00Bag Strap 5 meters ₱25.00electrical tape 1 pc ₱49.00Aluminum panel 9 ₱130.00TOTAL ₱2,784.50