Physical Prep for Speed - WordPress.com · Programming Considerations Strength Training Rate of...
Transcript of Physical Prep for Speed - WordPress.com · Programming Considerations Strength Training Rate of...
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Physical Preparation for
Speed – An Over View
Matt Wood Bsc MA Ascc
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Presentation Overview
What is Physical Preparation?
The Force Velocity Curve
Programming Considerations
Strength Training
Rate of Force Development
Motor Unit Recruitment – Intent
Practical demonstrations
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What is Physical Preparation?
Assessment
Stability
Max Strength
Power / Explosive Strength
Eccentric Strength
Speed Strength
Rate of Force Development
Reactive Strength
Strength Endurance - Conditioning
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Stability – Mobility
Model
Assessment?
Restore Position
Restore Function
Improve Position
Improve Function
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How does this influence us?
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Force Velocity Curve and Training
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Force - Velocity - Sprint Model
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Programming
What needs strengthening?
– Movement patterns, muscles, exercise selection
Which quality do we want to train?
– Load, exercise selection
What intensity do we require?
– Load, sets and reps
What volume are we aiming for?
– Sets and reps
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Exercise Selection
Bi-lateral
Unilateral
Posterior Chain
Intent
Assistance exercises
Transference to event
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Beware – Specificity
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Sets, Reps and Volume Load
• 1-5 reps per set
• 15-25 reps total Max Strength
• 2-5 reps per set
• 15-30 reps total Power
• 5-8 reps per set
• 20-35 reps total Strength Endurance
• 8-12 reps
• 20-35 reps total Motor
Patterning/Hypertrophy
• 30-90 seconds per set Conditioning
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Load on the bar?
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Rate of Force Development
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Opportunities to improve our
physical qualities
Squats + Dead Lifts
Resisted movement patterns e.g. Step Ups
& Lunges
Olympic Lifts
Jumps
Throws
Conditioning & Core
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Motor Unit Recruitment – Intent
Send a bigger signal to a
lighter load?
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Take Home Messages
Physical preparation is more than strength
training
Train the whole curve
Consider; exercise selection, load, sets and
reps
Rate of Force Development and Intent are
key
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Thank you!
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Physical Prep - Practical
Working the Curve
Max Strength – Squats
Strength Speed – Cleans
Power – Power Cleans + Snatch
Speed Strength – Throws
Speed – Plyos