Training Goal - National Strength and Conditioning Association

Back to Basics: Lessons From the Past
Disa L. Hatfield, Ph.D.
Human Performance Laboratory
University of Rhode Island
Objectives
• NSCA Mission
• S&C Profession: then and now
– Discuss how we consume information to design programs
• The role of research in program design
• Highlight some of important lessons we have forgotten about
NSCA:
Our History
• Founded in 1978, the NSCA has been serving bridging the gap its members by bridging the gap between science and application. • hallmark of our profession
Cornerstones of S&C Profession
Kotov, 1917
Matveyev Classical theory, 1964
“…..Matveyev has a holistic approach in every work that is necessary every time a complex bio‐psycho‐social nature of man is in question.”
Koprivica, 2012
Same Pitfalls….
“…the individual athlete is favored over sound findings.”
Research
Coach
Athlete
Schmidtbleicher, 1985
Bridging the Gap in 1990
Researchers/Coach
Journals
Coach/Student
Books
Bridging the Gap Today
Researchers
mechanistic
performance
Researchers/Coaches
Journals
Applied
Coach/Student
Coach
Books
Internet
Conferences
Let’s go back….
Athlete
Student
Coach
Author
Golden Rule:
Science Takes Precedence
Athlete is NOT discounted….
BUT
….There is a reason for everything
Designing Programs
Pre‐1980’s
• Training Goal
– Long‐term and short‐term
• Training Content
– Plan
• Training Method
– Acute program variables
• Training Form
– Integration of specific content with applied methods
Dad‐ 1985‐1990
•
Educate his athletes
– Psych‐social‐physical
•
Define objectives
– strength/power/endurance
•
Define Tools
– Plyos, nutrition, psych, other
•
Training Content/Plan
•Training Content/Plan
– A‐B‐C
• Training Method
•Training Method
– Acute program variables
•
Evaluation
Modern Terminology
Training Content/Plan = Periodization
Training Method = Acute Program Variables
Exercise Selection
Exercise Order
Load/Intensity
Volume (Reps and Sets)
Rest between Sets
Periodization Plan
Evander Holyfield
• Evaluation
– 3‐minute drill
• Needed 7‐8 minutes to recover HR
• Training designed to reflect
– Agility
– Speed
– Power
– Anaerobic strength endurance
Evander Holyfield
Goals
1. Hypertrophy
2. Minimize fat accumulation
3. Improve general strength and foundation
4. Begin training to increase anaerobic threshold
5. Introduce light plyometrics
Mesocycle One
Session
Training Mode
Frequency
Morning workouts
Boxing Skills
Daily
LBE
Mon, Wed, Fri
UBE
Tues, Thurs,
Sat
Mon, Wed, Fri
Versaball
Noon workouts
3 Minute Drill (4-6 sets) Mon, Wed, Fri
Plyometrics
Evening workouts
Weight Training
Tues, Thurs,
Sat
Mon-Fri
A‐B‐C
Acute Program Variables
Exercises
Order
Intensity
Squat
Deadlifts
Bench Press
Bent Rows
Russian Twists
Complex A = 90%
(multi‐joint) B = 60‐80%
first, single C = <60%
joint secondary
Volume
Rest
A = <5
B = 6‐8 reps
C = >12 reps
~1 min
*sets were always multiple
Science Check
Today's Knowledge
1985
Acute Program Variables
Repetitions and Load
Beachle, 2008
Science Check
Today's Knowledge
1990
Speaking of “Checkmark”
“Keep pounding it into him "CHECKMARK! CHECKMARK!" on all of his movements... "Checkmark" is a phrase known to all of the athletes I work with. It reminds them to keep the amortization phase (transition from down to up or backward to forward) of each movement pinpoint sharp, the way a "checkmark" looks.”
Hatfield, F.C. 1997
Evander Holyfield
Goals
1. Maximize limit strength (emphasis on legs)
2. Increase anaerobic strength endurance.
3. Begin training specific skills weaknesses
4. Concentrate on between‐workout recovery
5. Introduce explosive strength and starting strength with moderate plyometrics
Mesocycle Two
Morning
workouts
Sparring/IE
LBE
UBE
Versaball
Daily/twice
weekly
Mon, Wed, Fri
Tues, Thurs,
Sat
Mon, Wed, Fri
Noon workouts 3 Minute Drill (7-9 sets) Mon, Wed, Fri
Weighted plyometrics
Evening
workouts
Explosive weight
training
Tues, Thurs,
Sat
Mon-Fri
Acute Program Variables
Exercises
Order
Intensity
Volume
Rest
Squat
Deadlifts
O‐Lifts
Rotational Exercises
Complex (multi‐joint) first, single joint secondary
High
Low reps
Not always a
priority in RT
*sets were always multiple Conditioning it was
Evander Holyfield
Goals
Mesocycle Three
1. Maximize ballistic strength Session
Training Mode
Frequency
using "shock" plyometrics
2. Heavy emphasis on anaerobic threshold
3. Maximize between‐
workout recovery ability
4. Heavy emphasis on skills
5. Emphasize speed, agility, ballistic movements
6. "Overspend" drills in final preparatory period
7. Begin "complex training" Morning
workouts
Sparring
Daily
LBE
Mon, Wed, Fri
UBE
Tues, Thurs,
Sat
Mon, Wed, Fri
Versaball
Noon workouts
Evening
workouts
3 Minute Drill (10-12
sets)
Shock plyometrics
Mon, Wed, Fri
complex training
Mon-Fri
Tues, Thurs
Holyfield goals met?
Rule Two:
Keep it Simple • Simplicity is key
– We are strength and conditioning professionals
• Sport Specificity was:
– Mainly taken care of in the athlete’s sport
– Training variables that would address sport “weaknesses” were addressed applicably
• in the context of the sport
OR
In the Context of…
Phsyiology
• Energy demands
– Lactate threshold
– Rest
• Muscular System
Training Goal
• “Checkmark”
– Amoritization phase
• Starting strength
• Explosive strength
– Strength
– Hypertrophy
This leads us to……
Rule Three:
Athletes are naught but the physiological demands of their sport
Performance
Reaction Time Agility Skill SSC
Performance
Nervous
ATP‐PC Glycolytic
System
Performance
Metabolic
System
Oxidative
Injury Prevention
Mass /Anaerobic Bone/Connective Tissue
Musculoskeletal
Endocrine
System
System
Adaptations
Science Check
Endocrine
↑ Acute
anabolic
response
Skeletal
Muscular
Nervous
↓ Injury risk
↑ Performance
↑ NS transmission
↑ BMD
↑ Strength
↑ Synchronization
Metabolic
↑ Anaerobic
threshold
↑ glycogen
↑ Pro
Synthesis
↑ Connective
tissue
thickness
*Effecter of
everything
else
↑ Power
↑ Reflex
potentiation
↑ pCr
↑ Speed
↓ Inhibitory
mechanisms
↑ Mass
Applied



Evidence‐
Based



Mechanistic




↑ enzymes




What do I mean?
Applied
Has the research been shown to affect performance or performance variables?
Evidence‐Based
Has the research been published
using a variety of populations, and specifically an athletic population?
Mechanistic
Can we explain the results with a physiological mechanism?
Science Check
Endocrine
↑ Acute
anabolic
response
Skeletal
Muscular
Nervous
↓ Injury risk
↑ Performance
↑ NS transmission
↑ BMD
↑ Strength
↑ Synchronization
Metabolic
↑ Anaerobic
threshold
↑ glycogen
↑ Pro
Synthesis
↑ Connective
tissue
thickness
*Effecter of
everything
else
↑ Power
↑ Reflex
potentiation
↑ pCr
↑ Speed
↓ Inhibitory
mechanisms
↑ Mass
Applied



Evidence‐
Based



Mechanistic




↑ enzymes




Not to say training was perfect then….
• “Lots” of protein shakes
• Aminos and Enzymes
• Enzymes before a CHO meal
• Inosine/Apsirin
Not to say training was perfect then….
• No effect on strength or performance when worn during plyo training
• Calves did get bigger
Cook, 1993.
Porcari, 1996.
Review Our Rules
• Science should drive training plan and methods
• Simplicity
• Basis physiological adaptations are what drive gains in performance
Research
Coach
Athlete
Training Now
Athlete
Dysfunction
Organism
Muscular Compensation
Bound up by Fascia
Core Strength
Poor Performance
Functional Movement
From this…………..………….To this
Example of what I found online
“Brees also makes sure to workout nearly every day on the TRX, a Navy SEAL–designed nylon‐strap suspension system. Brees feels that putting his body weight against gravity gives the muscles more functionally than any dumbbell could provide. This certainly had an impact on Brees' throwing mechanics, as he became one of the most accurate quarterbacks in pro football.”
muscleprodigy.com
Drew Brees’ Off‐Season Training
•
•
•
•
•
•
•
General Warm‐Up
Dynamic Warm‐Up
Lateral Band Walk
Band Splitters
Bosu Foot Taps
Bosu Lateral Switches
Bosu Bulgarian Lunge Hop
• Metabolic Conditioning Circuits –
“Hurricanes”
• Strength Circuits (TRX)
• Reaction and Quickness
• On‐Field Work
• 300‐Yard Shuttle
In the Context of…
Phsyiology
• Metabolic Demands
– Metabolic conditioning
• Endocrine
Training Goal
• Agility
• Speed
• Sport specificity
– GH response tied in with metabolic demands
• Nervous System
– Reaction time
“The quarterback position is 90 percent mental and 10 percent physical.”
What’s Missing?
Phsyiology
• Musculoskeletal
– Injury prevention
• Endocrine
– Anabolic response
• Protein synthesis and repair
Training Theory
• Strength
• Power
• Training Plan
Lessons Learned
If it doesn’t work….
1980’s
Now
Strength Shoes
Muscle “Activation” Training
Inosine
Core Training and Performance
Periodization
Self‐Myofascial
Release
Lessons Learned
• What should be the foundations of training are “known” variables
– Goal #1: improve performance
• RT does that
– Goal #2: reduce injury
• RT does that
• That doesn’t mean we don’t “know”
everything
– The “unknown” but “I think so’s” are adjuncts
Your “Use Here at the Conference” message
• Applied talks
– Should have a minimum of evidence
• For you to consider using them as a training tool
– Should have applied, evidence‐based, and mechanistic explanations • For you to consider using them as a training plan or method
– Should be something that you understood (simple) and can explain to your athletes
• For you to consider using at all
Thank You!
Questions?
References
1.
2.
3.
4.
Koprivica, V. Block periodization‐ a breakthrough or misconception. Sport Logica. 8(2), 93‐9, 2012. Kotov. Olympic Sport. 1917.
Matveyev, L.P. Problem of periodization of sport practice. 1964. Hatfield, F.C. How They Train: Conditioning Methods of World Champion Boxer Evander Holyfield. Sportscience News. Sep‐Oct, 1997.
5. Porcari, J. P., Pethan, S. M., Ward, K., Fater, D., and Terry, L. Effects of training in strength shoes on 40‐
yard dash time, jumping ability, and calf girth. Journal of Strength and Conditioning Research, 10, 120‐
123, 1996. 6. Cook, S. D., Schultz, G., Omey, M. L., Wolfe, M. W., and Brunet, M. F. Development of lower leg strength and flexibility with the strength shoe. American Journal of Sports Medicine, 21: 445‐448, 1993.
7. Beachle, T.R. and Earle, R.W. Essentials of Strength and Conditioning, 3rd Ed. Human Kinetics, Champaign, IL, 2008.
8. Nicoll, J, Nadell, R.S., and Hatfield, D.L. Reliability and validity of the side‐lying hip abduction gluteus medius activation assessment in the strength and conditioning field. NSCA National Conference, July 2013. 9. Healey, K.C., Dorfman, L., Riebe, D., Blanpied, P.R., and Hatfield, D.L. The effects of foam rolling on myofascial release and performance. Journal of Strength and Conditioning Research. (In Press).
10. Delorme, T.L. and Watkins, A.L. Technics of progressive resistance exercise. Arch Phys Med Rehabil. May;29(5):263‐73, 1948.