EPHE 487: Strength & Power Training to Improve Sport (Part 1)

Sprinting & Strength Training: Why are different exercises more important for different phases of a sprint? 1. Take home: Ground contact time: - # during the first few steps (?) - # during maximal sprinting velocity 2. ___ exists within the sprint 3. As velocity increases..

1. - 0.17 seconds - 0.11 seconds 2. Velocity specificity 3. you spend less time on the ground

Aquatic Sports - Swimming 1. Strength + Swimming group Vs. Swim only group - Strength group had greater improvements in (2)?

1. 400m swim times & max upper body strength

Needs Analysis 1. What is it? 2. Importance - Provides vital information on (3) 3. Application - Used to design ____ which can (2) 4. Sport Analysis - Can be broken down into (5)

1. A detailed breakdown of the physical demands of a sport and physical profile of the athlete. 2. sport demands, current athlete profile, & athlete's needs for success in their sport 3. individualized S&C programs ; prevent injury & enhance performance 4. Sport factors (competition schedule, game duration), injury analysis (common injuries, predisposing factors), biomechanical analysis (sprinting, rate of force development), aerobic analysis (avg HR), anaerobic analysis (lactate threshold)

What strength exercises are important for sprinting? (4)

1. Broad jump, triple broad jump, front squat (least), & power clean

What Type of Sporting Abilities Would Benefit from Strength Training? (Maximal Based Abilities: Power) 1. Dependent on (3) 2. Mainly limited to the ___ system

1. maximal power, speed, or force 2. ATP-PC

Strength Training for Acyclical Locomotion: Jumping 1. Jumpers reach a higher ...

1. peak power just before takeoff

Swim Starts: Plyometrics Start time improvement with plyo group vs. swim only group

1. plyo - 15% improvement Swim only - 5% improvement

Maximal Power, Force, & Speed Abilities Acyclical Locomotive 1. ___ & ___ 2. How do you judge importance for each sport?

1. short & non-repetitive 2. see how top performers do in different areas of the sport

Aquatic Sports - Kayak 1. Slow Vs fast weight training - Which group is superior for explosive training for kayak athletes? 2. Why would this be?

1. slow strength training 2. fluid dynamics - varied resistance

Sprinting: Plyometrics 1. Plyometric group a. greater improvements in ___ than the sprint group b. reason is due to?

1. speed b. decreased contact time

Jumping: Olympic Weightlifting Exercises 1. Correlation between improvement in ___ & ___ over time

1. strength & performance in countermovement jump.

Faster Athletes have lower ground contact times 1. The faster the player.. 2. the stronger the player...

1. the lower their ground contact times 2. the faster they are and the lower the ground contact time

Key Points 1. There is a ___ to training 2. ___ is important for sprinting 3. ___ is important for open water swimming and paddling sports

1. velocity specificity 2. Explosive training 3. "Slow" training

Vertical Jump: Key Points 1. There is a ___ to increasing vertical jump 2. Exercises such as (3) help develop the ability to develop more force 3. ___ respond better to power and plyometric training so___ is important 4. ___ work the best

1. velocity specificity 2. weighted jumps, snatches, & cleans 3. Stronger people ; maximal strength 4. combined methods

Needs Analysis (cont'd) 5. Athlete Analysis - will include ___ to identify (2). Examples.. 6. Comparative Analysis - done when? it compares (2) to identify (2) 7. Summary - To design an effective physical training programme, it is essential that the fitness coach researches and designs ___ for their athletes. This is an essential process required to (2)

5. performance testing ; strengths & weaknesses ; position, competitive level, DOB, gender, height, weight, BMI, Age, technical training age, strengths, weaknesses, etc. 6. After the sport and athlete analysis are complete ; where the athlete matches the sport requirements, & any areas for improvement 7. an in-depth sports-specific needs analysis ; maximize the effect of the physical training programme & reduce the likelihood of injury

Jumping: Plyometrics & Back Squats 1. ____ results in the best improvements in vertical jumps

1. Combination of strength & power training

What Makes People Better Jumpers? Better jumpers develop.. 1. More (2) at the end of the jump 2. Increased ___ and ___ at the 3 joints? 3. Above results in greater (2).

1. Force & power 2. peak joint moments ; power ; ankle, knee, & hip 3. take off velocities & jump heights

Which Types of Strength do we Pick to Train the Vertical Jump? (3)

1. High velocity strength / explosive strength / power 2. maximal strength 3. stretch shortening cycle

Is There any Exercise Better Than a Squat for Improving Jump Height? 1. Coaches of Olympic lifters are in general agreement that the most rationale technique for executing the competitive lifts include a phase that can be characterized as...

1. Jumping vertically with the barbell

Maximal Power, Force, & Speed Abilities (Name examples & Key Biomechanical Factor Affecting Performance) 1. Acyclical Locomotive 2. Cyclical Locomotive 3. Throwing 4. Striking 5. Combative 6. Strength

1. Jumping, Block clearance, Swim Starts/Turns - Gravity acting on the athlete's body and fluid drag (aquatic sports) 2. Sprinting, skating, cycling - Gravity acting on the athlete's body and fluid drag (aquatic sports) 3. Pitching, shotput, javelin, handball - inertia of object being thrown (does not change) 4. kicking, hitting - inertia & rigidity of limb or striking implement 5. wrestling, tackling - the mass, momentum and/or force of opponents (important to maximize momentum) 6. gymnastics, weightlifting - the mass of the body or external object being moved (absolute strength)

What Makes People Better Jumpers? 1. Where is there a lot of work done? 2. Understand Pic

1. Most at the hip then knee then ankle

Sprinting: Key Points 1. ____ is the key aspect of strength for sprinting 2. ____ is likely optimal b. Why? 3. Developing more force to decrease ___ is the main goal of strength training for speed. 4. Exercises need to be specific to (3) 5. Power and plyometric exercises are the most specific to ____. 6. Only programs that include ___ help improve sprinting speed.

1. Plyometrics 2. combination of strength method with plyo b. stronger people respond better to plyometric and power training 3. ground contact time 4. contraction type, velocity, & ground contact time 5. speed training 6. plyometrics

Jumping: Power Training Understand graphs 1. Power training increases..

1. Power, velocity, displacement

What Type of Sporting Abilities Would Benefit from Strength Training? 1. Name the three

1. Skill based abilities 2. Energy system dependent abilities (endurance) 3. Maximal based abilities (Power)

Strength Training Exercises That Help Improve the Vertical Jump (5) 1. Name them 2. What works the best?

1. Squats, weighted jumps, weightlifting exercises (olympic lifts), plyo, & assisted jumps 2. combined methods work best

How do we Know What Exercises to Pick? 1. Correlation between ___ & ___ @ one time 2. High level athletes are ___ than less talented athletes 3. Correlation between improvement in ___ & ___ over time 4. Performance & Strength both improve even if... 5. Is 0.5 a good correlation for S&C studies?

1. Strength & performance 2. Stronger 3. Strength & performance 4. there is no correlation (bottom right in pic) 5. Yes

What Type of Sporting Abilities Would Benefit from Strength Training? (Energy System Dependent Abilities: Endurance) 1. Dependent on the ___ & ___ system 2. Maximizing the relative ___ per ____ in a ___ manner.

1. aerobic ; glycolytic system 2. energetic cost ; impulse ; cyclical

What strength exercises are important for sprinting? 1. Take home: Strong correlation between ___ & maximal sprinting speed (highest correlation) 2. Why the relationship?

1. drop jump height (84cm box height) 2. both activities involve very high eccentric loads and require rapid concentric rate of force development

Sprinting: Strength Vs. Olympic Weightlifting 1. No sprint improvement in? 2. Vertical jump improved in? 3. ___ is vital for sprinting training

1. either group 2. olympic group only 3. plyometrics

Strength Training for Acyclical Locomotion: Jumping 1. If you improve ___ or ___ without reducing the other one, power increases. 2. Understand the graph

1. force or velocity

Assisted Jump Training 1. Take home: ?

1. greatest improvements in jump height with assisted jumps when compared to weighted jump and control groups.

Jumping: Maximal Strength or Power Training? Back squat training Vs. Jump squat training 1. power training resulted in greater ____ 2. strength training resulted in greater ___ 3. Take home... ___ of training exists 4. The real take home: - ___ people respond better to power training - As weaker people become stronger, the more effective...

1. increase in jump velocity (height) 2. increase in force 3. Velocity specificity 4. Stronger ; power training becomes

Jumping: Olympic Weightlifting Exercises 1. Weightlifting exercises have ____ with jumping 2. Why is the advantage of the snatch over the vertical jump?

1. kinetic similarity 2. can load the snatch much more

What Type of Sporting Abilities Would Benefit from Strength Training? (Skill Based Abilities) 1. Don't require (3) 2. Largely not limited by ... 3. If someone is already really great at what they do in this category..

1. maximal force, maximal power, or maximal speed 2. energy source 3. difficult to make changes because they can have negative consequences