HPSCI304 Lecture One Slides PDF

Establishing innovative and...

Establishing innovative and valid performance metrics and real-time analytics. Innovative return to play strategies Creating big data analytics for performance optimization and injury reduction etc. Developing innovations to support Dr. Brett Smith competition best practice Applied Physiology Mechanistic underpinnings of optimal performance Integrating science, engineering and technology to optimize elite performance LEG POWER Rower Weight 90 kg Height 192cm 2000m Erg target Normalised Pace / 500m Watts Watts/kg Watts/kg M ss 1 24.7 576.0 6.4 15.7 2km time 5:38.8 Weight normalised 92 kg (min of selected) Deadweight (tot) 172 Rower numbers 8 2km time 5:37.8Normalised Equivalent weight lifted 42.0Kg Equivalent leg weight lifted 24.4kg Assuming leg drive time ~0.35 LEG WEIGHT LIFTS (required to matchcompetition power output) Squat drive speed 0.8 seconds Squat/min 37.5 Squad depth 70 Percent of full (femur parallel to floor) Req additional squat Weight -5.1 Kg Details (Body weight - without additional weights) Weight above Hip 71.6Kg Power + hip 300.5 Weight Thigh 13.1Kg Power - thigh 54.8 Height body lifted -squat 33.6cm 355.3 Innovative analytics to Inform effective training 1 Nov Nov Dec Dec Dec Dec Jan Jan Jan Jan Feb Feb Feb Feb Feb Mar Mar Mar Mar Ap r Ap r Apr Ap r May May May May May June Jun e June Jun e July Ju ly July Ju ly Aug Au g Week (23rd - 29 th) (30th - 6th) (7th - 13th) (14th - 20th) (21st - 27 th) (28th - 3rd ) (4th - 10th) (11th - 17th) (18th - 24th) (25th - 31st) (1st - 7th) (8th - 14th ) (15th - 21st) (22nd - 28th) (29th - 6th) (7th - 13th) (14th - 20th) (21st - 27th) (28th - 3rd) (4th - 10th) (11th - 17t h) (18th - 24th) (25th - 1st) (2nd - 8th) (9t h - 15th ) (16th - 22n d) (23rd - 29th) (30th - 5th) (6t h - 12th) (13th - 19th) (20th - 26t h) (27th - 3rd) (4th - 10th ) (11th - 17th) (18th - 24 th) (25th - 31st) (1st - 7th) (8t h - 14th) P re Season - Super Rugby Ph ase In Season - Super Rugby Macr ocycle Test Wk1 Wk2 Wk3 Wk4 - Xmas Wk5 - Xmas Wk6 Wk7 Wk8 Wk9 Wk10 Wk11 - Game Wk12 - Game R1 R2 R3 R4 R5 R6 R7 R8 - Bye R9 R10 R11 R12 - Bye R13 R14 In t Wk1 Int Wk2 In t Wk3 Int Wk4 R15 R16 R17 OF SF Fin al PS-1 PS1 PS2 PS3 PS4 PS5 P S6 PS8 PS9 PS10 PS12 Travel - Africa / Travel - Arg / Travel - Pacific K ey Even ts / Fact ors XMAS XMAS Travel - NZ Tr avel - Aus Travel - Au s Travel - Au s Heat Heat / Heat Strength & Po wer Strength & Power Strength & Power Strength Testing Test Test Mo nito r Speed Testing 5,10,20,30,40m Agility 5,10,20,30,40m 5,10,20,30,40m Agility At Risk & ABs Fitn ess Testin g Yoyo Field Based Yoyo Yoyo Field Based At Risk & Ab s Field Based Field Based Field Based Field Based Field Based Field Based Body Co mposition Testing Sum o f 8 Su m of 8 Sum of 8 - Team Sum of 8 - Team Sum o f 8 - at risk Sum of 8 - Team Sum of 8 - Sum of 8 - Sum of 8 - Sum of 8 - Sum of 8 - Sum of 8 - sum of 8 - At Sum of 8 - Screening Check up Screen C heck u p Scr een Check up Screen Monday D1 D1 D1 Self Driven Self Driven Self Driven D1 D1 - Test Camp (Test) D1 - Day off? D2 D2 D1 - P D D1 - PD Travel Recover y Travel D1 - PD D1 - Light - Half Self Driven D1- P D D1 Half D1 - PD Self Driven D1 - PD D1 - PD Self Driven Self Driven D5 Tr ain D2 - Massage D2 - Massage D1 / PD Tu esday D2 D2 D2 Self Driven Self Driven Self Driven D2 D2 - Test Camp D2 D3 D3 D2 D2 D1 - Light D2 - Light Arr ive am D2 D2 / PD Self Driven D2 D2 half D2 Self Driven D2 D2 - Half Self Driven Self Driven Wales Train - Massage Travel Off D2 - Massage Wed nesday D3 D3 D3 Self Driven Self Driven D1 D3 D3 Camp D3 D4 D4 Off Off D2 Light Off D2 Light Off D4 Self Driven Off D4 Off Self Driven Off D4 / Travel Self Driven Self Driven Recovery Train / PD D4 D4 / Travel Off Thursday Test Day 1 D4 D4 D4 Self Driven Self Driven D2 D4 D4 Camp D4 D5 - PD D5 - PD D4 D4 D4 D4 D4 D4 / Travel D5 Self Driven D4 D5 / Travel D4 Self Driven D4 D5 Self Driven D1 Tr ain - Massage Tr ain D5 D5 D4 Friday Test Day 2 / Trip D5 D5 D5 Self Driven Self Driven D3 D5 D5 Camp D5 PS - Waratahs PS - Blues D5 / Tr avel D5 D5 D5 D5 D5 B lues Self Driven D5 / Travel Sharks / Travel D5 Self Driven D5 Waratahs Self Driven D2 - Massage Train ZRU Coac h Course Crusaders Reds D5 / Travel Saturday Trip Off Off D6 Self Driven Self Driven Off Off Off Off Off Off Off Crusad ers Lions K ings Argentina Force Brumbies Recover y - Review Self Driven Hu rricanes Off Highlanders Self Driven Reb els Travel Self Driven Off Promo Day Off Travel Travel High landers Sunday Off Off Off Self Driven Self Driven Off Off Off (Test) Off Off Members Day Off Travel Travel Travel Travel Off Travel Off Self Driven Travel Off Review Self Driven Off Off Self Driven D4 Off D1 Off Off Travel ALACTIC 1 1 2 3 4 1 2 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 4 1 1.5 1.5 STRESS light ligh t moder ate mod erate hard hard light mod erate moderate moderate h ar d hard light moderate moder at e hard hard ligh t mod erate moder ate hard hard ligh t mo derate moder ate hard hard hard light M oderate Mode rate Absolute Strength Testin g Accumulat ion 1 Accumulation 2 Accumulation 3 Deload Tr an sit ion Intensificatio n 1 Intensification 2 Intensification 3 Testing Transition Assess Assess Mo nitor - D1+2 R eps / Sets Testing 5x 3 5x 4 5x 5 4 x4 3 x5 4x 4 4x 3 4x 2 Testing 4,3,2,2 3,3,2,2 5,5,4,4 6,6,5,5 5,5,4,4 5,5,5 5,4,4 5,5,4 4,4,3 4,3,3 4,3,2,2 4,4,4,4 4,4,3,3 3,3,3 5,5,4,4 3,3,3,3 5,4,4 5,5,4,4 3,3,2,2 4,3,2,1 5,5,4,4 4,4,3 4,3,3 4,4,3 % of RM 1RM 85% 85% 85% 80% 85% 90% 95% 100% 105% Rmax VBT used for key strength li fts only e.g. Benc h Pressing, Squat, Deadl ift, Mi l Pres s for key strength lifts onl y e.g. Bench Pressi ng, Squat, D eadlift, Mil Press 100% Velocity (Av) 0.2 - 0.5 m/s 0.2 - 0.5 m/s 0.2 - 0.5 m/s 0.2 - 0.5 m/s 0.2 - 0.5 m/s 0.2 - 0.4 m/s 0.2 - 0.4 m/s 0.2 - 0.4 m/s 0.2 - 0.4 m/s 0.2 - 0.4 m/s Strength Speed ALL Olympic Lifts, Push Press, Power Jerk, Spl it Jerk, Hi p Thrust - Strength_Speed ALL Olympic Lifts , Push Press, Power Jerk, Spl it Jerk, Hi p Thrust - Strength_Speed R eps / Sets Testing 4x 2 4x 3 4x 4 4,3,2 3,2,2 3,3,2,2 3,2,2,1 2,2,1,1 1,1,1,1 3,2,2 5,5,4 5,4,4 5,5,4 4,4,3 4,3,3 4,3,2 4,4,4,4 4,4,3,3 3,3,3 4,4,4,4 3,3,3,3 5,4,4 5,5,4,4 3,3,2,2 4,3,2,1 4,4,4 4,4,3 4,3,3 4,4,3 % of R M (OLYMPIC Based) Profiling 85% 85% 85% 85% 90% 85-90% 90-95% 95-100% 100-105% Rmax Velocity 0.7 5 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75 - 1.0 m/s 0.75-1.0 m/s Hypertroph y General ly the last ex erc ise of UB strength days for identi fied players only Generally the l ast exercise of UB s trength days for identified pl ayers only R eps / Sets 10,10,8,8 12,10,10,8 12,12,10 ,10 12,10,8 12,12,10,10 4 x 10 4x 8 4x 6 10,8,6 12,12,10,10 6,6,6 8,8,8 10,10,10 8,8,8 6,6,6 8,8,8 10,10,10 10,10,10 8,8,8 8,8,8 1 2,12,1 2,12 10,1 0,10,10 8,8,8 12,12,12,12 8,8,8,8 10,10,10 12,12,12,12 10,10,10,10 8,8,8 8,8,8 10,8,8 10,10,10 10,10,12 % of RM Rmax Rmax R max Rmax Rmax Rmax Rmax R max Rmax R max Velocity Speed Stren gth R eps / Sets Testing 3x 3 3x 4 4x 4 3 x3 3 x4 3x 4 3x 4 3x 4 3x 4 3 x3 % of RM Ju mp Sq uats 30% 30% 30% 30% 30% 35% 37.50% 40% 30% 50kg 50kg BW 50kg BW 50kg BW 50kg BW 50kg BW % of RM band bench 40% 40% 40% 40% 40% 45% 47.50% 50% 40% 50kg 60kg 60kg 60kg 60kg 60kg 60kg 60kg 60kg 60kg 60kg % of RM Snatch 65% 65% 65% 65% 65% 70% 75% 80% 65% 50kg Velocity Absolute Speed Type o f Plyomentric Number of con tacts 32 48 64 48 64 Distance o f Sp eed 0-30m 0-35m 0-40m 0-30m 0-30m 0-35m 0-40m 0-45m Testing 0-20m Type of Chaos Closed Open Open with Decision Open Open Open with Decision Op en with Decision Open with Decision Closed Open with Decision Off Feet Cond itio nin g Intensity (Green - Orange - Red) Orange Oran ge-Red Red Orange-Red R ed Time 4 x 4min 5 x 3min 6 x 2min 5 x 3min 8 x 1min Type Wat tbike Wattbike Wattbike Wattbike w attbike Testin g Week START P RE SEASON CYCLE 1 XMAS X MAS START PRESEASON CY CLE 2 TRANSITION CYC LE - 4 WEEKS MAINTENANCE SMALL BUILDING CYCLE BUILDING STEP C YCLE - 4 WEEKS FLAT CY CLE - 5 WEEKS BUILDING CYC LE - 5 WEEKS Percent maximum lo ad per week 10% 75% 85% 100% 50% 85% 95% 0% 70% 80% 85% 85% 90% 63% 68% 68% 75% 75% 0% 80% 65% 85% 0% 85% 65% 50% 85% 65% 70% 90% 78% 95% M TEAM 420 3150 3570 4200 2100 3570 3990 0 2940 3360 3570 3570 3780 2625 2835 2835 3150 3150 0 3360 2730 3570 0 3570 2730 2100 3570 2730 2940 3780 3255 3990 TEAM FRONT ROW 287 2154 2442 2872 1436 2442 2729 0 2011 2298 2442 2442 2585 1795 1939 1939 2154 2154 0 2298 1867 2442 0 2442 1867 1436 2442 1867 2011 2585 2226 2729 FRONT ROW SEC OND ROW 379 2840 3219 3787 1893 3219 3597 0 2651 3029 3219 3219 3408 2367 2556 2556 2840 2840 0 3029 2461 3219 0 3219 2461 1893 3219 2461 2651 3408 2935 3597 SECOND ROW LOOSE FORWARD 419 3140 3559 4187 2093 3559 3977 0 2931 3349 3559 3559 3768 2617 2826 2826 3140 3140 0 3349 2721 3559 0 3559 2721 2093 3559 2721 2931 3768 3245 3977 LOOSE FORWARD INSIDE BACK 483 3619 4102 4825 2413 4102 4584 0 3378 3860 4102 4102 4343 3016 3257 3257 3619 3619 0 3860 3136 4102 0 4102 3136 2413 4102 3136 3378 4343 3740 4584 INSIDE BACK OUTSIDE BACK 476 3572 4049 4763 2382 4049 4525 0 3334 3810 4049 4049 4287 2977 3215 3215 3572 3572 0 3810 3096 4049 0 4049 3096 2382 4049 3096 3334 4287 3691 4525 OUTSIDE BACK PS-1 PS1 PS2 PS3 PS4 PS5 P S6 PS8 PS9 PS10 PS12 R1 R2 R3 (SAF) R4 (AR G) R5 R6 (AUS) R7 R8 (BYE) R9 R 10 R11 R12 (B YE) R13 R 14 (AUS) INT INT INT INT R15 (FIJI) R 16 (AUS) R17 Testing Week START P RE SEASON CYCLE 1 XMAS XM AS START PRESEASON CY CLE 2 TRANSITION CYCLE - 4 WEEKS MAINTENANCE SMALL BUILDING CYCLE BUILDING STEP CYCLE - 4 WEEKS FLAT CY CLE - 5 WEEKS BUILDING CYCLE - 5 WEEKS 23/11/15 30/11/15 7/12/ 15 14/12/15 21/12/15 28/12/15 4/ 01/16 11/ 01/16 18/01/16 25/01/16 1/02/16 8/ 02/16 15/02/16 22/ 02/16 29/02/ 16 7/ 03/16 14/03/16 21/03/16 28/03/16 4/04/16 11/04/16 18/04/ 16 25/04/16 2/05/16 9/ 05/16 16/05/16 23/05/16 30/05/ 16 6/ 06/16 13/06/ 16 13/06/16 20/06/ 16 15/08/15 15/08/15 M 1 1 1 1 XMAS XM AS XMAS 1 1 Camp 1 2 2 1 1 Travel 1 Travel 1 1 BYE 1 1 1 BYE 1 1 INT 2 prescribed CR 1 2 2 1 T 2 2 2 2 XMAS XM AS XMAS 2 2 Camp 2 3 3 2 2 1 2 light 2 light 2 2 BYE 2 2 2 BYE 2 2 2 prescribed INT Wales 2 3 3 2 W 3 3 3 3 XMAS XM AS 3 3 3 Camp 3 4 4 3 3 2 Light 3 3 3 4 BYE 3 4 3 BYE 3 4 Travel INT INT R ec 3 4 Travel 4 Travel 3 T 4 4 4 4 XMAS XM AS 4 4 4 Camp 4 CR CR 4 4 4 4 4 4 Travel CR BYE 4 CR Travel (NP) 4 BYE 4 CR 4 prescribed 1 1 4 CR CR 4 F 5 5 5 5 XMAS XM AS 5 5 5 Camp 5 PS Warratahs PS Blu es C R Travel CR CR CR CR CR B lues BYE CR Travel Sh arks CR BYE CR Warratahs INT 2 2 Crusaders Reds CR Travel S 6 XMAS XM AS Cru sdars (A) Lions Kings (SA) Arg (Ar g) Force Bru mbies (AUS) Review BYE Hurricanes (A) Travel Highlanders BYE Reb els Travel INT Travel Travel High landers S XMAS XM AS Members day Travel Travel Travel Travel Travel BYE BYE Review BYE INT 4 1 Travel Start Mod er ate Moderate h ard Very hard Light Moderate h ar d Very hard Very hard Moderate Mo derate Moderate har d Hard Light Moderate Mo derate Moderate Moderate Easy Moderate Mo derate Very hard Easy Moderate Mo derate Light Moderate-hard Light M oderate Hard M oderate Very hard LOADING (%MAX) 15% 75% 85% 100% 0% 0% 50% 85% 95% 0% 70% 80% 70% 85% 90% 63% 68% 68% 75% 75% 0% 80% 65% 85% 0% 85% 65% 50% 85% 65% 70% 90% 78% 95% Pr Testing Week START P RE SEASON CYCLE 1 XMAS XM AS START PRESEASON CY CLE 2 TRANSITION CYCLE - 4 WEEKS FLAT CYCLE - 5 WEEKS BUILDING STEP CYCLE - 4 WEEKS FLAT CY CLE - 5 WEEKS BUILDING CYCLE - 5 WEEKS 2015 23/11/15 30/11/15 7/12/ 15 14/12/15 21/12/15 28/12/15 4/ 01/16 11/ 01/16 18/01/16 25/01/16 1/02/16 8/ 02/16 15/02/16 22/ 02/16 29/02/ 16 7/ 03/16 14/03/16 21/03/16 28/03/16 4/04/16 11/04/16 18/04/ 16 25/04/16 2/05/16 9/ 05/16 16/05/16 23/05/16 30/05/ 16 6/ 06/16 13/06/ 16 13/06/16 20/06/ 16 15/08/15 15/08/15 M et Target 420 3150 3570 4200 0 0 2100 3570 3990 0 2940 3360 3570 3570 3780 2625 2835 2835 3150 3150 0 3360 2730 3570 0 3570 2730 2100 3570 2730 2940 3780 3255 3990 M ore than 800 for the t M on 15% 15% 13% 15% 15% 28% 15% 10% 15% 5% 5% 5% 9% 4% 3% 11% 4% 30% 31% 30% 30% 12% 473 536 525 536 599 941 536 357 567 142 158 158 302 109 107 393 109 1071 325 1134 977 479 # Tue 30% 30% 25% 30% 30% 40% 10% 40% 26% 26% 10% 15% 23% 26% 17% 30% 15% 31% 30% 17% 45% 31% 30% 30% 945 1071 1050 1071 1197 1176 336 1428 928 983 263 425 652 819 536 1008 410 1107 1071 464 945 815 911 977 1197 Wed 2% 2% 2% 10% 2% 2% 28% 26% 2% 15% 35% 33% 31% 1% 30% 63 71 84 210 71 80 823 874 71 394 1103 901 846 29 1134 Thu r 50% 20% 20% 13% 35% 20% 20% 2% 30% 30% 30% 35% 34% 31% 24% 25% 24% 55% 10% 5% 35% 25% 210 630 714 525 735 714 798 59 400 400 1071 1134 788 992 964 977 325 806 325 893 857 325 1155 357 137 1029 350 350 998 Fri 50% 30% 30% 23% 50% 30% 30% 31% 30% 50% 210 945 1071 966 1050 1071 1197 911 800 815 325 325 325 325 325 325 815 375 900 400 375 900 1071 1365 850 850 350 Sat 25% 1050 815 815 815 815 815 815 900 950 900 850 Sun 30% 13% 1071 368 Start Mod er ate Moderate h ard Very hard 0 0 Light Moderate h ar d Very hard 0 Very hard Moderate Mo derate Moderate har d Hard Light Moderate Mo derate Moderate Moderate Light Moderate Mo derate Very hard Easy Moderate Mo derate Light Moderate-hard Light M oderate Hard M oderate Very hard Target 420 3150 3570 4200 0 0 2100 3570 3990 0 2940 3360 3570 3570 3780 2625 2835 2835 3150 3150 0 3360 2730 3570 0 3570 2730 2100 3570 2730 2940 3780 3255 3990 TOTAL 420 3056 3463 4200 0 0 1995 3463 3870 0 2969 3350 3250 3496 3824 2584 2699 2756 3093 2936 0 3392 2645 3456 0 3596 2645 2100 3570 2642 2881 3836 3153 3873 DIFFERENCE FR OM TARGET 0 -95 -107 0 0 0 -105 -107 -120 0 29 -10 -32 0 -74 44 -41 -136 -79 -57 -215 0 32 -85 -114 0 26 -85 0 0 -89 -59 56 -102 -117 % DIFF FROM TARGET 0% -3% -3% 0% #DIV/0! #DIV/0! -5% -3% -3% #DIV/ 0! 1% 0% -9% -2% 1% -2% -5% -3% -2% -7% #DIV/ 0! 1% -3% -3% #DIV/0! 1% -3% 0% 0% -3% -2% 1% -3% -3% PS-1 PS1 PS2 PS3 PS4 PS5 P S6 PS8 PS9 PS10 PS12 R1 R2 R3 (SAF) R4 (AR G) R5 R6 (AUS) R7 R8 (BYE) R9 R 10 R11 R12 (B YE) R13 R 14 (AUS) INT INT INT INT R15 (FIJI) R 16 (AUS) R17 Testing Week START P RE SEASON CYCLE 1 X MAS START PRESEASON CY CLE 2 TRANSITION CYCLE - 4 WEEKS FLAT CYCLE - 5 WEEKS BUILDING STEP CYCLE - 4 WEEKS FLAT CY CLE - 5 WEEKS BUILDING CYCLE - 5 WEEKS 10% 75% 85% 100% 50% 85% 95% 0% 70% 80% 85% 85% 90% 63% 68% 68% 75% 75% 0% 80% 65% 85% 0% 85% 65% 50% 85% 65% 70% 90% 78% 95% MOVEMENT LOAD 1 2 3 5 1 3 5 5 2 2 3 4 1 2 2 2 2 1 2 2 5 0 3 2 1 3 1 2 4 3 5 HML Light Mod er ate Moderate h ard Very hard Light Moderate h ar d Very hard Very hard Moderate Mo derate Moderate har d Hard Light Moderate Mo derate