ESS 4320 Exam 2
Nonlinear periodization program
"Heavy": 3-4 sets, 3-6 goal reps, 3-4 mins of rest, 85-93% 1RM "Light": 2-4 sets, 10-15 goal reps, 1-2 mins of rest, 63-75% 1RM "Power": 3-4 sets, 2-4 goal reps, 2-3 mins of rest, power: 30-60% 1RM, other core: 90-95% 1RM "Moderate": 2-4 sets, 8-10 goal reps, 1-2 mins of rest, 75-80% 1RM Active rest after 12-16 wks of training
Frequency
# of plyo sessions/week Low Intensity - Serveal times a week - typically 3 max Moderate/High Intensity - 2-3x/week to increase jump ability Youth and adolescents - 1-2x/week
Agility Ladder
- 1 foot/square - 2 feet/square - Forward 3-backward 2- Run forward through 3 squares and backpedal 2. - Shuffle (change direction to increase complexity) Sideways through ladder - 1 foot/square - 2 feet/square Bunny hop- hop with both feet through each square. Linear scissors- standing on side of the ladder, place one foot in front of the other and switch every step. Ickey Shuffle (typewriter)- stepping in and out of the ladder from side to side.
IMPORTANT SAFETY FACTORS FOR PLYOMETRICS
- Avoid fatigue: perform pkyos at beginning of training session to avoid fatigue - Fatigue increases risk of improper form and injury - Footware: good support and cushioning; good traction Training surface - Surface needs to "give" - but not bouncy - Proper training surface: grass, mats (dense), spring-loaded floors NOT TO BE PERFORMED ON: concrete, hardwood, asphalt
Plyometric Progression
- Low to high intensity drills. - Begin with both feet and progress to one. - Low intensity- hopping, jumping (2 feet) - Moderate intensity- bounding - High intensity- box jumps
Postseason Mesocycle (Active Rest Period)
- No formal or structured workouts - Recreational activities at low intensity and volume
Agility Training Emphasis/Techniques
- Perform toward beginning of the workout, on "fresh" legs. - Train in all planes of movement/direction patterns (forward, lateral, backward, diagonal). - Can use for conditioning , however, won't get the all the benefits of the agility drill. - Change lead foot. - Sport specificity- train in the movement patterns of the sport/activity. - Incorporate sport specificity as much as possible. Examples - Perform drill while holding a football. - Dribble basketball of soccer ball while performing agility drills. - Receive a pass when you finish the agility drill.
Depth Jump Box Height
- Perform vertical jump - Perform depth jump w/ vertical jump - Increase box 6" until client cannot achieve the same vertical jump height as when performing vertical jump alone - If unable to increase jump height from the from the 12" box - client is not ready for depth jumps Determine which box height is tallest, do vertical off ground and measure - Vertical off box measure - If vertical off box is higher than off the ground, then you're good
Active rest
- Physiological and mental recovery - Very low volume, very low intensity - Exercise unrelated to the sport (can include general resistance training) - After this phase begins competitive season or returns to hypertrophy phase Length: 1-3 weeks
Power exercises
- Practice with a stick first. - No spotter for power exercises. - To be performed at the beginning of the work out. - To be performed on power lifting platforms with bumper plates. Prime Movers - Hip Extensors- Hamstrings and Gluteus Maximus - Knee Extensors- Quadriceps - Ankle Plantar Flexors- Soleus and Gastrocnemius - Shoulder Abductors- Deltoids - Elbow Extensors- Tricep brachii - Shoulder Girdle Elevators- Upper Trapezius
What other factors should be considered when training athletes?
- Sport/position specific demands and goals - Metabolic demands (creatine phosphate for jumper with big rest period?) - Biomechanical demands (movement patters, are arms moving a certain way? what is the legs doing? Velocity? Slow or explosive) - Sport specific movements (shot put) - Injury prevention exercises (do things to get knees aware with body position; balance training; ROM to strengthen ankles) - Can be for whole sport or for the person
Off-Season Mesocycle
- Testing at the beginning and end of the off-season - Resistance training higher priority (example progresses to a four days per week split program) - Aerobic endurance training and flexibility - Want to make big gains
Competitive/Peaking phase
- To attain peak strength and power; sport specific (1/2RM) - Very low volume, very high intensity - Important for sports in which maximal strength and power are key Length: 1-3 weeks Sets: 3-5 Goal Reps: 1-2 Rest Period: 3-5 mins >95% of assigned load 1RM
Low Intensity Examples (plyometrics)
- Vertical jumps- jump straight up. - Squat jumps- perform a squat then jump vertically. - Ankle flips- flex ankles after take-off from the ground. - Box drill- double to single foot, four squares jumping in all directions. - Speed ladder 90º jumps- face different direction each square.
Linear Models of Periodization
- gradual and continual increases in training intensity and gradual and continual decreases in training volume - Heavy day: 1 day at 100% training load - Light day: 1-2 days at 90-95% training load - Reps and sets remain constant
Plyometrics training
A quick eccentric (pre-stretch/counter mvmt) followed by an immediate powerful concentric muscle action - Often referred to as "jump" training If don't have eccentric part, it is not a plyometric exercise - Eccentric needs to be quick (load) - Concentric (up) Each time your foot lands while running, that technically is a plyometric
Postseason
After the final contest - Active or relative rest for the athlete before the start of the next year's off-season or preparatory period
Intensity
Amount of effort exerted by the muscles, ligaments, tendons, and joints
Sport Seasons
Applying Sport Seasons to the Periodization Periods - Off-Season - Preseason - In-Season - Postseason
In-Season
Contains all the contests scheduled for that year, including any tournament games - From first competition to last competition
Improving a 1RM by conventional slow velocity heavy resistance training does not ensure the improvement of
force development in ballistic sport movements (e.g., basketball jump shot, baseball pitch, volleyball spike)
Landing Position
land with "soft" knees Shoulders above the knees Land on mid-foot and roll onto balls of feet for push-off (do not land on heels) Knees above ankles - avoid Valgus/varus positions
Volume
total work performed in a session How is volume of plyometrics determined? - Number of foot/hand contacts - Depends on the training level of the client/athlete - 8-12 reps/set Plyos are not recommended for no resistance training experience - Less than <13yrs = no plyos with regimented program with depth jumps - More with jumping, skipping, bounding, etc.
Preseason
Leads up to the first contest and commonly contains the late stages of the preparatory period (training period with no competitions) - Training camp period - More functional on skill development
Mode
Lower Body Plyometrics Upper Body Plyometrics
Stretch-Shortening Cycle
Model used to explain the energy storing capabilities of the muscle and the stretch-reflex that results in greater force output When you release into vertical jump, it should enhance force production - Meaning you can jump higher
Variation of Training- Specific to Athletes
Necessary for continued adaptations during long-term training. Training parameters to alter: - frequency - Volume (sets x reps) - Intensity (amt of weight being lifted - Rest intervals (between sets and exercise) If volume decreases, intensity should increase in order to get to a repetition maximum
Agility Drills
Remember: Include sprint, backpedal/backward running, carioca, shuffle, and transitions between each.
Golgi Tendon Organ (GTO)
Sensory receptor (proprioceptor) - Notices change in tension (inhibits muscle if too much tension) - located in musculotendinous junction - 1b afferent activated by increased muscle tension During concentric muscle contraction GTO is activated to inhibit force production - This reflex is slightly slower than the stretch reflex will kick in when lifting too heavy
Agility
Short bursts of movement that involve change of direction, cadence, or speed
20yd Shuffle/Pro Agility
Sprint 5 yards to the right, 10 yards to the left, and 5 yards to the right. Touch each cone before turning direction. Can also use different patterns such as backpedal, shuffle, carioca.
Safety Considerations for plyos
Strength - Must develop/train for base strength prior to beginning plyo program Guidelines for Advanced Level Plyo Training Lower Body Plyos: 1RM squat is 1.5x BW Upper Body Plyos: - BW > 220 lbs then 1RM bench press is 1.0x BW - BW < 220 lbs then 1RM bench press is 1.5X BW OR ability to perform at least 5 clap push-ups in a row Body Weight: Individuals >220lbs - increase risk of injury Should not perform high-intensity, high volume Do not perform depth jumps from heights >18 inches Kids Can include low intensity / low volume Focus on form Make it fun - like a game... skipping
Neurophysiology of Plyometrics
Stretch Reflex: Muscle Spindle: sensory receptor (proprioceptor) -1a afferent activated by suddent changes in muscle length and rate of change in length - Spinal cord reflex - Quick stretch = greater stretch reflex - stretch occurs during the countermovement - Stretch reflex - occurs in 20-30 ms - Results = increased agonist activation Muscle spindles response to stretch (change in length) and becomes activated - Its going to send from 1a afferent (nerve associated with muscle spindle) info to spinal cord and relay to alpha motor neuron which causes muscles to contract and come back to the muscle and that's how you get a kick
Cones
T-drill- sprint forward 10yds, shuffle to the right 5yds, shuffle to the left 10yds, shuffle to the right 5yds, back pedal 10yds. Touch cone before changing direction. 4 corner drill- sprint, shuffle, back pedal, carioca in a square figure. Figure 8- sprint/shuffle in a figure 8 while always facing same direction. Agility run- curved weave through cones. Zigzag run- sharp turns through cones. Plant on outside foot. **These drills are good for incorporating sports specificity. For example, dribbling a basketball or soccer ball.
Power Clean (power exercise)
- Begin with bar 1in or 3cm away from shins and over the balls of the feet. - Lower to bar by bending knees and leaning over keeping flat back. - Keep hips lower than shoulders. - Final bar position at shoulders - Grip shoulder width apart - Feet shoulder width apart - Close, pronated grip most power is coming from the legs
Push Press/Push Jerk
- Begin with bar in front of shoulders, elbows pointing forward. - Rapid hip and knee extension that accelerates the bar off the shoulders by movements to get bar overhead. - Feet hip width apart and toes slightly out. - Close, pronated grip shoulder width apart.
Dead Lift
- Begin with bar on the ground,1in or 3cm in front of shins. - Feet shoulder width apart. - Alternated grip shoulder width apart. - Extension of knee and hip controlled. - Back flat or slightly arched. - Elbows fully extended. - End by standing up straight.
Snatch (power exercise)
- Begin with the bar on the ground, 1in or 3cm away from shins and over the balls of the feet. - Lower to bar by bending knees and leaning over keeping flat back. - Keep hips lower than shoulders. - Lift bar to overhead with arms fully extended. - Distance of hand grip should be from the left shoulder to right fist when arm is fully extended away from the body. - Close, pronated grip.
Moderate Intensity Examples (plyometrics)
- Double leg bounds for distance and height. - Zig-zag jumps - Ice skater- single leg forward bounds in a zig-zag formation. - Lateral cone jumps- side-to-side over cone.
Snatch & Power clean
- First pull- liftoff to just above knees. Keep bar close to shins. - Transition- knees and thighs move forward under bar. - Second pull (power phase)- upward movement to where the lower-body joints are fully extended. - Catch (snatch)- bar moves to an overhead position, arms and body are fully extended. - Catch (power clean)- bar is caught on the anterior deltoids and clavicles - Lower bar slowly with a squat motion
Plyo training "retrains" the GTO to allow more force/tension before it is activated
- GTO threshold increases with plyometric training - Allow higher stretch loads to be tolerated - stronger stretch reflex → increased power during concentric phase
Push Press
- Hip and knee thrust drives the bar one-half to one-third the distance overhead. - Press bar overhead with hips and knees extended. Don't want a spotter because they will get hit by the bar if you lose control.
Push Jerk
- Hip and knee thrust more forceful; bar thrown and jerked upward. - Catch with extended elbows and hip and knee flexion. Don't want a spotter because they will get hit by the bar if you lose control.
Benefits of Plyometric Training
- Improves muscle force and power - aka explosion - Injury prevention - Trains deceleration phase; injuries often occure during this phase - Assists with quick change of direction - Enhance sports performance - Increase work performance- i.e, firefighters, police force, military - Enhance activities of daily living - i.e, stair climbing
High Intensity Examples (plyometrics)
- Increase box height to increase intensity. - Box jump- jumping onto a box. - Depth jump- jumping from a box. - Depth jump with vertical jump- jumping from a box to a vertical jump. - Depth jump to a box jump- jumping from a box and onto a box without a pause.
Preseason Mesocycle
- Increased intensity of sport-specific training - Higher weights, less volume - Resistance training three times per week, focused mainly on strength and power outcomes - Plyometrics and anaerobic training high priority
Strength Phase
- Increased maximal strength (sport specific exercises) - Moderate volume, moderate intensity (volume decreases, intensity increases) Length: 2-4 weeks Sets: 3-5 Goal Reps: 5-6 Rest Period: 3-5 mins ~85% of assigned load of 1RM
Strength/ Power Phase
- Increased speed of force development and power (sport specific explosive exercises) Ex: power cleans, snatch, push press - Also include some power/explosive moves with lighter weights - Low volume, high intensity - Likelihood of being injured is increased - Not for decondition or with arthritis; Strength might be ok at upper ranges but not power Length: 2-3 weeks Sets: 3-5 Goal Reps: 3-4 Rest Period: 3-5 mins ~90-93% of assigned load of 1RM
Hang Clean
- Initial position of the exercise is on the thighs just above the knees. - Same movements as power clean. - Final bar position at shoulders - Grip shoulder width apart - Feet shoulder width apart - Close, pronated grip - Don't go all the way back to the floor. - Let it hit the thigh on the downward movement with the bar. - Need leg flexion to generate force.
Non-Linear Models of Periodization
- Involves within the week or microcycle variation in the assigned intensity and volume - used so that the training can continue during the season - promoting muscular strength gaoms - Large fluctuations in the load and volume assignments for multi-joint exercises - Heavy day - Light day - Power day - Moderate day
Elite athletes (collegiate) - added weights
- Limited way (few exercises) - Weighted vest (around core; won't change center of gravity by much) - Ankle weights and wrist weighted are a big NO
Plyometric Exercise Phases (Stretch-Shortening Cycle Phases)
1) Eccentric phase - Deceleration phase (bring back medicine ball before throwing) 2) Amortization phase 3) Concentric phase (explode with force up) - Resting position to countermovement - eccentric phase - Pause before jumping - amortization phase (no movement = zero velocity) - Use what is generated in eccentric and amortization phase to shoot the ball
Mesocycles
1) Hypertrophy/Endurance phase 2) Strength Phase 3) Power Phase 4) Competition/ Peaking phase 5) Active Rest
3 Cycles of Periodization
1) Macrocycle- usually based on the sports season; largest division (1 year) (includes 3 or more mesocycles) 4 year macrocycle for Olympics - based on the "training year" 2) Mesocycle- usually a few weeks 3 to 4 months - dependent on the goals of the athlete and the number of sport competitions contained within the period 3) Microcycle- small cycles about a week or 2 long to 4 weeks
9 Steps of Plyometric Program Design (like any other training component)
1. Needs analysis 2. Mode 3. Intensity 4. Frequency 5. Recovery 6. Volume 7. Progression 8. Warm-Up 9. Starting Levels
Examples of sport-specific exercises
Ball dribbling and passing: chest pass, reverse curl, close-grip bench press, triceps pushdown, depth push-up Ball kicking: split squat, split squat jump, cable hip abduction, cable hip adduction, leg raise Jumping: power clean, jerk, back squat, power snatch, double-leg tuck jump, jump to box, front barrier hop Racket stroke: dumbbell fly, reverse fly, wrist curl, wrist supination, wrist pronation Rowing: angled leg press, low pulley row, barbell bent over row, double-leg tuck jump, bent knee sit-up, 45 degree sit up Running/Sprinting: lunge, box step-up, single leg straight leg deadlift, power clean, butt kicker, stationary arm swing, downhill sprint, partner-assisted towing, uphill sprint, partner-resisted sprinting Throwing/pitching: dumbbell pullover, triceps extension, front raise, shoulder internal/external rotation
Agility Progression
Begin slow and controlled → quick as possible. Increase complexity of movement pattern/foot pattern. From pre-planned movement → reactive agility. (Change direction or movement pattern with verbal or visual cues such as pointing or following a shadow.
Variation in Exercise Selection for the same muscle group results in greater increases in strength and power than a program with no variation in exercises
Beginners vs. Advanced Lifters: - Beginners require less variation compared to advanced lifters
Off-Season
Between the postseason and six weeks (although this varies greatly) prior to the first contest of the next year's season - This is when bulk of training will happen
1) Eccentric Phase
Countermovement / "pre-loading" the agonist muscle Muscle is pre-stretched; elastic components are stretched, and energy is stored Muscle spindles are stimulated - Only 20-30 milliseconds Most effective if performed quickly in a limited ROM - Must figure out how much of downward movement in a quick way to maximize jump? - Has to be quick
Specificity of Training Specific to Athletes
Developing a program that trains an athlete in a specific way to produce a specific change - Very important for athletes - the more similar the training activity is to the actual sport movement, the greater the likelihood of positive transfer Positive transfer: when training specific to demands of the sport- both metabolic and biomechanical - Specific to movement of the sport - most effective Mimic primary sport skills i.e., generate force at very rapid speeds (for power) - Practice standing up from a chair - Lacrosse player (forward) with a lot of agility with stick and ball and cable system - Can use bands, cable system, dumbbells program should include at least one exercise that mimics the movement pattern of each primary skill of the athletes sport
Plyometric Neurophysiological Model
Eccentric phase: muscle spindles detect a rapid stretch and send a signal to the spinal cord Amortization phase: signal reaches spinal cord and synapses; a signal is sent back to the muscle Concentric phase: signal reaches the muscle and causes the reflexive muscle activity Through the reflex arc's activity continues, its contribution to force production is maximal
Mechanics of Plyometrics
Elastic energy is stored (potential energy) during a rapid stretch and then released during a concentric muscle action → increased force production If the potential energy is not released quickly -it will dissipate as heat... energy is lost
Light and Heavy Training Day Load Calculations
Example: Sam's 1-RM flat bench press is 250 lbs. TARGET TRAINING LOAD: Strength Phase @ 85% 1RM = 1-RM * %1-RM = 250*0.85 = 212.5 lbs HEAVY DAY Training LOAD: = Target training load * 100% = 212.5 lbs *1.00 = 212.5 lbs LIGHT DAY Training LOAD: 90-95% Target Training Load = Target training load * 90% = 212.5 lbs * .90 = 191.25
Hypertrophy/Endurance Phase
First phase - Develop muscular and metabolic base for higher intensity training - High volume, low intensity - Less sport specific vs power phase Endurance phase (optional): could begin with endurance phase - Phase before hypertrophy - If goal is physical function or more things with ease (older adult) - Lighter (more volume, less intensity) - Depends on client goals and health status What adaptations occur during this phase? - Neuromuscular (motor patterns) - More efficient at using metabolic substrates - Increased tendon strength - Improved technique - Increases strength/muscle mass Length: 4-6 weeks Sets: 3-5 Goal Reps: 8-12 Rest Period: 1-2 min ~75% of assigned load of 1 RM
Factors that Determine Intensity
Foot contact - double foot: less intense - single foot: more intense Jump direction: - horizontal: less intense - vertical: more intense Increased activity speed - slower/controlled: less intense - quick as possible: more intense Jump height - low: less intense - high (I.e. box jump): more intense Number of responses - single: less intense - multiple: more intense Add weights - body weight: less intense - added weight: more intense
In-Season Mesocycle (Competition Period)
Goal to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning - Resistance training limited to 30 minutes one to three times per week, alternated with plyometric training - Vary based on sport and team - Less important compared to working on plays and skills to win competitions - Majority of the athlete's time spent on skill and strategy development
Base Training Period
Perform prior to beginning periodized program Low intensity 4-6 week - Example: 15-20 RMs - For someone who is just starting out is a lot of reps - Don't need to worry about failure
Recovery
Plyo training involves maximal efforts - Complete and adequate recovery is necessary - 48-72 hours between plyo workouts Work: Rest - 1:5-1:10 (If verticals take 10 secs, work 10 secs, rest for 100 secs.) - Depends on intensity - Higher intensity = > rest - In general, 1-2 min should allow for recovery between drills Depth Jump Rest Interval: - Between reps-5-10s - Between sets - 2-3mins
3) Concentric Phase
Product of eccentric and amortization phase Increased force/power production compared to concentric only contraction
Minimum Requirements for Participation in a Plyo Program
Proper technique for each drill > 3 months resistance training experience Strength and balance necessary for the plyo exercise Injury free (involved body muscles/joints)
Periodization of Resistance Training
The systematic process of planned variations of a resistance training program in a training cycle - An effective method of "variation" Developed in 1970's by Russian Sports Scientist Matveyev Vary training intensity and volume: - Sets - Reps - Loads (intensity) Periodization optimizes training adaptations - based on research - Goal ↓ risk of overtraining - Typically ONLY core/multi-joint exercise follow periodization (but all exercises can be varied) - Rep ranges are specific to multi-joint exercise - Isolation exercise are not going be used for a 1RM All based on training to failure at least once a week - Optimize the rate of improvement
2) Amortization Phase
Time period from the end of eccentric phase to initiation of concentric phase Most important phase of the plyometric exercise Want this to be quick as possible to produce maximal force Phase in which stretch reflex and storage of elastic energy occur If too long: - elastic potential energy will be lost as heat
Agility training
To enhance the ability to accelerate, decelerate, and dynamically stabilize the body during high velocity movements - CONTROLLED MOVEMENTS. Also, decrease the risk of injury due to improved body awareness and improved neuromuscular activation to quickly respond to perturbations.
Plyometrics
Train all directions of movement needed for the sport or activity, such as forward, backward, lateral, diagonal, etc. Perform correct landing form: - Shoulders on top of knees. - Knees bent to support a soft landing. - Land mid-foot and roll to the ball of the foot. Quick eccentric followed by concentric.
Selye's General Adaptation Syndrome (occurs within each phase)
Untrained body goes through 3 stages within each phase of the mesocycle Alarm stage: stiffness and soreness; performance decreases (1st 1-2 wks of training); might be sore because of stressing body in ways we haven't before Adaptation Stage: adaptation to the stimulus - gains are made; want to stay here Fatigue stage: staleness; slowed or no progress; injuries develop; don't want to be here; this is why we have rest period
Plyometric Program Design
Warm-up: prior to plyo workout Inciorporate drills in all movement patterns required for the sport - Mimic sport specific movements Note: - Do not train lower body plyos and resistance train legs on the same day - Do not train upper body plyos and upper body strength training on the same day
