SS201: Conditioning Science II Week 1 PDF

SS201: Conditioning Science II Week 1 – Introduction & Overview Dr. David Nolan [email protected] Module Outline Overview This module is designed to equip students with the theoretical knowledge and practical competencies to design and deliver effective S&C programs in a high-performance setting....

SS201: Conditioning Science II Week 1 – Introduction & Overview Dr. David Nolan [email protected] Module Outline Overview This module is designed to equip students with the theoretical knowledge and practical competencies to design and deliver effective S&C programs in a high-performance setting. Students will be introduced to advanced resistance training techniques and conditioning strategies to enhance athletic performance. A unique element of this module is the considerable practical component where students will have the opportunity to gain valuable coaching experience. Learning Outcomes • Recognise deficiencies in basic movement patterns and make recommendations to enhance efficiency of movement • Recognise the key technical elements and make recommendations to enhance performance in a variety of weightlifting exercises • Identify complementary training strategies to in variety of components of fitness simultaneously enhance performance Practical Sessions • Attendance is compulsory • The focus will be on strength and conditioning applied practices • Movement Assessment, Resistance exercise training, weightlifting, applied conditioning • Be prepared to participate fully Module Outline Weekly Outline • Lecture – Mondays at 11am • Practical – Wednesday 10-12 @ St. Claires Module Outline Assessment Breakdown -100% CA (no formal examination) 1. Movement screening and accompanying report – (20%) – due in Week 5 Students are required to perform a full movement screen on a nominated classmate. The assessment should video recorded and upload to Loop with an accompanying report (no more than 500 words) noting observations and recommendations. 2. Exam: multiple-choice questionnaire - (40%) - Week 8 The assessment will consist of 40 questions and accompanying images assessing student’s practical competencies in coaching movement, resistance exercise and weightlifting exercises. 3. Group Project (40%) - Week 12/13 Students will be required to outline a pre-season program for a given sport/athlete (no more that 1500 words). The report should include a detailed training program together with a rationale for training modality, exercise selection, sets, reps etc. Module Outline CA Overviews • Please pay close attention to CA guidelines, formatting etc. • Don’t throw away easy marks Marking Rubrics • In the interest of fairness and transparency all submissions are graded in the same manner according to a marking rubric Module Outline Class notes and any recommended reading will be posted on Loop prior to class Further Recommended Resources - Essential of strength training and conditioning - Advanced strength and conditioning - High-performance training for sports What is Strength and Conditioning? Why Do We Do It? The Purpose of Strength & Conditioning S&C has two distinct aims: 1. Improve sports performance 2. Reduce injury risk If an element of your program does not achieve one of these two aims, you must question its necessity in your program. Belief: Strength / Weight Training is Dangerous for Children & Adolescents Truth: When done appropriately and intelligently, strength training is not only safe, but extremely beneficial for youth athletes improving movement abilities, physical performance and reducing injury risk Belief: Strength training makes players bulky and slow. Fact: Appropriate strength training increases force and power production in athletes. Stronger players can run faster, jump higher and slow down quicker. Belief: Females require different approaches to S&C than males Truth: There is no strong scientific evidence to suggest females need to approach physical preparation in a different way to males Basic Terminology and Concepts Definition: Frequency Definition: Frequency • Number of sessions per week / time period • Number of times a specific movement, muscle group(s) or characteristics is trained per week/ time period Definition: Volume Definition: Volume The total amount of “work” completed by the individual; • Tonnage: Reps x sets x load • RPE x Time (mins) = Arbitrary Units • Number of “hard sets” • Mileage Definition: Intensity Definition: Intensity Objective: % of Maximum Subjective: RPE (rate of perceived exertion) / RIR (reps in reserve) Principle of Progressive Overload Principle of Progressive Overload In order for an individual to achieve a certain training adaptation, the body must be stressed by working against a stimulus or load over time that is greater than that to which it is accustomed. Overload, ensures improvement by challenging changes in resistance, terrain, movement complexity, and many others. In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase. Principle of Specificity Training adaptations for an individual will occur specifically to the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and/or specific movements and activities. Principle of Specificity – SAID Principle Specific Adaptations to Imposed Demands The body responds in a very specific way to the stresses placed upon it. Keul et al., 1981. Circ Res. Principle of Reversibility Principle of Reversibility When a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance. Over time, the gains that were achieved will return to the original level. Principle of Individuality Principle of Individuality Every individual is unique and will respond differently to the same training stimulus. Some of these differences can be influenced by many characteristics; biological age, training age, sex, body size and shape, past injuries and many more. Principle of Diminishing Returns Principle of Diminishing Returns Performance gains are related to the level of training (training age) of each individual. Athletes that have never participated in a training program before can see huge initial performance gains in their program. On the other hand, athletes that have been lifting for several years will see smaller gains over longer periods of time. As an athlete nears their genetic potential, the gains in performance will be much harder to obtain. What Variables Are We Trying to Improve? 1. Get your athletes moving well in the fundamental movement skills S&C Simplified 2. Get your athletes strong and powerful in the athletic motor competencies 3. Include a sufficient amount of conditioning, sprinting and plyometrics Lower Body Movements Squat Pattern Hinge Pattern Lunge Pattern Upper Body Movements Horizontal Push Horizontal Pull Vertical Push Vertical Pull Core Strength Rotation Anti-Rotation Jumping & Rebounding (Plyometrics) Conditioning Conditioning – Energy System Development Conditioning - Simplified How hard / fast can you go? (What intensity are you working at) How long can you sustain it for? (Endurance) How many times can you do it (Repeatability) Next Weeks Focus – Movement Screening and Assessment SS201: Conditioning Science II Dr. David Nolan [email protected]