Practical Strength Conditioning for Sport

8/10/2019 Practical Strength Conditioning for Sport

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Practical Strength &Practical Strength &

Conditioning for SportConditioning for Sport

ShaneShane PizzeyPizzey MKinMKin, CEP, CSCS, CEP, CSCS


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Determine NeedsDetermine Needs

What sport is the athlete competing in?What sport is the athlete competing in?

Possibly multiple sportsPossibly multiple sports

What is the age of the athlete?What is the age of the athlete?

Developmental age vs. chronological ageDevelopmental age vs. chronological age What skills are in this developmental window?What skills are in this developmental window?


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Sport Specific or Sport General?Sport Specific or Sport General?

Train to TrainTrain to Train

75% of volume is75% of volume is GeneralGeneral trainingtraining

25% of volume is25% of volume is SpecificSpecific trainingtraining ++ CompetitionCompetition

Train to CompeteTrain to Compete



Train to WinTrain to Win




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Sport Specific or Sport General?Sport Specific or Sport General?

Early offEarly off--season should focus on generalseason should focus on general

trainingtrainingMore specific as season approachesMore specific as season approaches

Sport Specific training can perpetuate muscleSport Specific training can perpetuate muscleimbalancesimbalances

Skiing: Quad dominant (ACL tears)Skiing: Quad dominant (ACL tears)

Hockey:Hockey: VastusVastus LateralisLateralis dominant (MCL sprains)dominant (MCL sprains)


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Developmental WindowsDevelopmental Windows

Developmental Window refers to the sensitiveDevelopmental Window refers to the sensitive

periods of accelerated adaptation to training,periods of accelerated adaptation to training,which occurs prior, during and early postwhich occurs prior, during and early post--pubertypuberty

The window is fully open during the sensitiveThe window is fully open during the sensitiveperiods of accelerated adaptation to training, andperiods of accelerated adaptation to training, andpartially open outside the sensitive periods.partially open outside the sensitive periods.

The window is never closed!The window is never closed!


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Developmental WindowsDevelopmental Windows

BalanceBalance

Aerobic PowerAerobic Power

FlexibilityFlexibility

SpeedSpeed

StrengthStrength

Muscular EnduranceMuscular Endurance

AgilityAgility

Motor LearningMotor Learning

AbilityAbility

161615151414131312121111101099887766

Age and Critical PeriodsAge and Critical Periods

Motor SkillsMotor Skills


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Physical ScreeningPhysical Screening

Simple hands on tests that give valuable info onSimple hands on tests that give valuable info on

what is happening with the bodywhat is happening with the body

Can assess many athletes in a short amount ofCan assess many athletes in a short amount of

timetime Focus on usual suspectsFocus on usual suspects

Shoulders, hips, midShoulders, hips, mid--sectionsection


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Physical ScreeningPhysical Screening

Postural AssessmentPostural Assessment

Pushup PlusPushup Plus

Overhead SquatOverhead Squat

Hip ExtensionHip Extension


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What are we looking for?What are we looking for?

Front/Back ViewFront/Back View

Head TiltHead Tilt

Shoulder HeightShoulder Height

Hand PositionHand Position

ScoliosisScoliosis

Iliac Crest LevelIliac Crest Level

GenuGenuValgusValgus ororVarumVarum


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What are we looking for?What are we looking for?

Lateral ViewLateral View

Head Position (chin poke)Head Position (chin poke)

Shoulder PostureShoulder Posture

Spinal CurvatureSpinal Curvature

Knees BentKnees Bent


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How do we test?How do we test?

From top of a pushup position, lock elbows, dropFrom top of a pushup position, lock elbows, dropchest to the ground. Push back up.chest to the ground. Push back up.

Is there winging of the medial border of the scapula?Is there winging of the medial border of the scapula?

What does it tell you?What does it tell you?It can indicate weakIt can indicate weak serratusserratus anterioranterior

Who cares?Who cares?

Ever try shooting a cannon from a canoe?Ever try shooting a cannon from a canoe?


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Can get a plethora of information from one testCan get a plethora of information from one test

How do you do it?How do you do it?Hold a broomstick/dowel overhead with lockedHold a broomstick/dowel overhead with locked

elbows.elbows.

Hands should be very far apart.Hands should be very far apart.Dowel should be in line with ears.Dowel should be in line with ears.

Push bum backwards and drop hips as low asPush bum backwards and drop hips as low as

possible.possible.Stand up.Stand up.


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What does it tell you?What does it tell you?

Dowel moves in front of headDowel moves in front of head Poor shoulder flexibility and/or strengthPoor shoulder flexibility and/or strength

Upper body closes and faces the floorUpper body closes and faces the floor

Weakness through the midWeakness through the mid--sectionsectionKnees knock in**Knees knock in**

Weakness in GluteusWeakness in Gluteus MediusMedius and lateral hip stabilizersand lateral hip stabilizers

Cannot get into deep positionCannot get into deep position Overall lower body weakness and/or poor lower bodyOverall lower body weakness and/or poor lower body

flexibilityflexibility


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Who cares?Who cares?

Muscular imbalances can rob an athlete of theirMuscular imbalances can rob an athlete of theirpotential for speed, strength and powerpotential for speed, strength and power

By correcting any imbalances, true potential can beBy correcting any imbalances, true potential can be

expressedexpressed

Performance will increase by creating muscularPerformance will increase by creating muscular

balance alone, let alone specific trainingbalance alone, let alone specific training


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Used to determine which muscles are active andUsed to determine which muscles are active and

which arenwhich arent in hip extensiont in hip extension

How do you do it?How do you do it?

Lay face down on the groundLay face down on the groundWith his/her knee straight, athlete raises leg off theWith his/her knee straight, athlete raises leg off the

ground as high as possibleground as high as possible

Place one of testerPlace one of testers hands on the belly of thes hands on the belly of thehamstring, the other on the belly of thehamstring, the other on the belly of the gluteglute maxmax


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Performance TestingPerformance Testing

Performance tests are used to assess any sportPerformance tests are used to assess any sport

specific weakness an athlete hasspecific weakness an athlete has When at all possible, tests should be specific toWhen at all possible, tests should be specific to

the demands of the sportthe demands of the sport

Would aWould a triathletetriathlete need to test his/her bench?need to test his/her bench?

To get VALID and RELIABLE data, all testsTo get VALID and RELIABLE data, all tests

must be administered in a very controlledmust be administered in a very controlledfashionfashion


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Performance tests all great to monitor trainingPerformance tests all great to monitor training

progressprogress Tests can also be compared to normsTests can also be compared to norms

Tests can help in the evaluation of and pickingTests can help in the evaluation of and picking

of team membersof team members Performance Tests can be VERY stressful, soPerformance Tests can be VERY stressful, so

limit the amount of structured testing days in alimit the amount of structured testing days in aseasonseasonRegular monitoring is much more favorableRegular monitoring is much more favorable


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AgilityAgility

TT--TestTest

20 yd shuttle (520 yd shuttle (5--1010--5)5)

Hexagon TestHexagon Test

SpeedSpeed

40 yd Dash40 yd Dash

10 m Sprint (acceleration)10 m Sprint (acceleration)


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Building The ProgramBuilding The Program

Take what you know about the sports demandsTake what you know about the sports demands

Determine the playerDetermine the players current preparedness fors current preparedness forthe sportthe sports demandss demands

Determine the playerDetermine the players structural balance, or lacks structural balance, or lack

thereofthereof

Consider their performance test scoresConsider their performance test scores


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Building The ProgramBuilding The Program

First address the structural balance component.First address the structural balance component.

This is the most important element in a trainingThis is the most important element in a trainingprogram. The biggest benefit will come this aloneprogram. The biggest benefit will come this alone

Once structural balance is improved, then startOnce structural balance is improved, then start

to add in more advanced and specific exercisesto add in more advanced and specific exercises


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Building The ProgramBuilding The Program Build the program around each athleteBuild the program around each athlete

Johnny is different than Jimmy and needs to have aJohnny is different than Jimmy and needs to have adifferent programdifferent program

In a group setting, I suggest having each individualIn a group setting, I suggest having each individual

do their own structural balance exercises at the startdo their own structural balance exercises at the startof the session, then the group meets up for the teamof the session, then the group meets up for the teamcomponentcomponent

Monitor progress by assessing structural balanceMonitor progress by assessing structural balanceon a regular basis (once a month in an informalon a regular basis (once a month in an informalsetting)setting)


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ConclusionsConclusions Determine what fitness characteristics are appropriateDetermine what fitness characteristics are appropriate

for the athletefor the athletes current developments current development Spend most of your time on that characteristic for best bangSpend most of your time on that characteristic for best bang

for buckfor buck

Determine what the athleteDetermine what the athletes body is telling yous body is telling you

Each body tells a story, itEach body tells a story, its up to us to be able to read its up to us to be able to read it Performance Tests can give you an idea of thePerformance Tests can give you an idea of the

strengths/weakness in a sporting contextstrengths/weakness in a sporting contextThese tests are not the end all be all howeverThese tests are not the end all be all however

The most important principle in program design isThe most important principle in program design isIndividualizationIndividualization


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Practical Strength Conditioning for Sport

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