Development
Filex
Sydney,
April,
2017
• Australian
Strength
&
CondiDoning
AssociaDon
• School
of
Sport
&
Biomedical
Science
Edith
Cowan
University
•
www.danbakerstrength.com
If
S
&
C
coaches
want
to
develop
beSer
The Objective Of S & C Coaches
athletes,
they
need
to
concern
Working With
themselves
with
LTAD
Younger, Developing Athletes
• Understand
the
stages
of
training
as
related
to
chronological
and
• Elite
sports
teams/coaches
want
to
receive
athletes
who:
training
age
•
Have
good
AthleCc
and
FuncConal
qualiCes,
• Understand
the
nature
and
content
of
training
(e.g.
volumes,
intensiCes,
exercises)
appropriate
to
the
Stage
of
the
athlete
-‐
not
watered
down
versions
of
the
training
of
elite
athletes
• Without
pronounced
physical
limitaCons
• Understand
physically
where
the
young
and
developing
athlete
• S
&
C
coaches
working
with
developing
athletes
(primary
should
be.
school,
high
school,
first
1-‐2
years
aSer
high-‐school)
should
concern
themselves
largely
with
these
objecCves,
rather
than
• Know
the
training
appropriate
to
improving
these
basic
AthleCc
just
“numbers”
for
strength
or
fitness
tests
and
FuncConal
qualiCes
But
know…
NRL
Where
we
are
headed?
Running
-‐
MAS
&
Sprint
scores
Example…
MAS
Distance
*
10-‐m
40-‐m
10-‐m
sprint
• What
strength
&
power
scores
differenCate
between
covered
sprint
sprint
momentum
rugby
league
players
of
different
levels?
m/s
in
a
game
secs
secs
(kg.s-‐1)
NRL
4.42
8371
1.61
5.15
610
• What
aerobic
running
scores
differenCate
between
rugby
league
players
of
different
levels?
State
league
4.23
7277
1.60
5.13
570
Colts/NYC
4.16
4646
1.73
5.31
503
• What
speed
running
(or
sprint
momentum)
scores
differenCate
between
athletes
of
different
levels?
*
McCellan
&
Lovell,
JSCR,
2013
• Need
it
all
for
sports
success!
1
21/02/17
2006
Broncos
–
Selected
(17)
versus
Game
running
further
defined!
not-‐selected
(17)
for
the
Grand
Final
Baker,
D.
JSCR,
in
press)
Level
m/min
BWT
MxBWT/ Collisions
1RM
1RM
MAS
BWT
Age
Ht
min
/
min
Bench
Full
m/s
NRL
105
~
105
11025
0.47
Press
Squat
Forwards
GF
143.5
178.2
4.30
97.8
25.4
185.9
NYC
(U/20)
93
~
100
9300
0.35
14.7
24.9
.17
9.1
4.3
5.3
Forwards
NSGF
130.9
155.6
4.23
95.0
21.2
182.9
So
NRL
Forwards
run
at
a
rate
~20%
Faster,
do
~20%
more
running
work
and
17.8
14.9
.20
9.4
2.3
7.7
take
a
collision
~
30%
more
oSen
than
NYC
players
(Gabbei
2014)
To
handle
these
NRL
running
loads,
they
need
good
running
mechanics
to
%
Diff.
9.6%
14.5%
1.7%
2.9%
19.8%
1.6%
minimize
Cssue
damage
2006
Forwards
GF
v
NSGF
(8
each)
2006
Backs
GF
v
NSGF
(9
each)
1RM
1RM
BP/BM
SQ/BM
BWT
Ht
Age
1RM
1RM
BP/BM
SQ/BM
BWT
Ht
Age
Bench
Squat
Bench
Squat
Press
Press
GF
155.0
193.1
1.46
1.82
106.1
187.7
26.7
GF
BL
133.3
165.0
1.48
1.83
90.4
184.3
24.3
FWD
10.6
18.5
0.14
0.25
3.8
4.5
4.0
8.9
23.4
0.06
0.22
4.7
5.8
4.5
NSGF
BL
125.6
155.0
1.40
1.74
89.7
180.7
21.4
NSGF
130.9
152.9
1.35
1.53
101.0
186.2
20.5
17.9
16.2
0.18
0.19
9.3
9.3
2.6
FWD
17.8
11.5
0.12
0.12
4.9
4.5
2.1
%
Diff.
6.1%
6.5%
5.7%
5.2%
0.8%
2.0%
13.5%
%
Diff.
18.3%
26.9%
8.1%
18.9%
4.9%
0.8%
25.4%
2
21/02/17
6.
Very
heavy
WeightliSing
Exercise
variaCons
up
to
heavy
weights
from
90
to
100%
1RM
or
as
individually
required
or
needed
3
21/02/17
Female
Youth
Scoring
Table
-‐
Achieve
18
points,
you
are
most
Male
Youth
Scoring
Table
-‐
Achieve
18
points,
you
are
most
likely
ready
to
progress
to
barbell
training
likely
ready
to
progress
to
barbell
training
(Excerpted from the Testing PDF that accompanies the ASCA DVD)
(Excerpted
from
the
TesCng
PDF
that
accompanies
the
ASCA
DVD)
Exercise
5
points
4
Points
3
Points
2
Points
1
Point
0
Points
Exercise
5
Points
4
Points
3
Points
2
Points
1
Point
0
Points
4
21/02/17
5
21/02/17
• Learn
technique
in
basic
exercises
In-‐place
verCcal
jumps
before
horizontal
jumps
and
hops.
Sprint
mechanics,
especially
acceleraCon
Throwing
mechanics
hops,
jumps,
bounds,
throws
in
a
faster
Learn
to
do
exercises
explosively
and
Same
basic
exercises
as
above
but
with
repeCCvely
~
liS
light
resistances
no
pause
between
reps,
emphasize
the
manner,
with
no
pauses
quickly
with
a
SSC.
rapid
SSC.
• Use
some
soS
resistances
(bands,
medicine
Start
with
soS
resistances
(sand
tubes,
med
balls).
balls)
Sprint
mechanics,
especially
acceleraCon
&
COD
Stage
3-‐
Introduce
the
basic
barbell
LTAD
for
power
–
Stage
3
power
exercises
Barbell
BallisDc
power
training
ObjecDve
of
Stage
3
Content
of
Stage
3
• Learn
the
basic
barbell
power
exercises
with
Increase
power
via
increased
resistance,
Barbell
jump
squats
and
bench
press
light
resistances
emphasize
rapid
speed
of
movement
with
throws
with
up
to
30+%
1RM.
these
heavier
resistances
• ConCnue
with
jumps,
hops
med
ball
throws
ConCnue
with
basic
jumps,
hops
and
Typical
growth
spurt
period,
so
running,
throws.
etc
throwing,
COD
etc
mechanics
need
to
be
conDnually
addressed!!!
ConCnue
running
mechanics,
acceleraCon,
COD
+
reacCve
agility
6
21/02/17
LTAD
for
power
–
Stage
4B
Stages
5a
&
5b
–
Advanced
power
Maximal
power
training
training
• Learn
to
liS
heavier
resistances
with
speed
in
ObjecDve
of
Stage
4b
Content
of
Stage
4b
the
basic
barbell
exercises,
modified
with
Introduce
simple
power
versions
of
Work
the
teaching
progressions
of
the
bands/chains
Olympic
weightliSing
exercises,
if
desired.
power
clean
from
hang
and
the
power
Follow
a
simple
teaching
progression.
jerk,
emphasize
speed
and
technique.
(eg.
for
hang
power
clean
=
Isometric
• Learn
to
train
up
to
85%
1RM
in
the
shrug,
dynamic
shrug,
power
shrug
from
WeightliSing
exercises,
if
warranted
above
knee,
power
shrug
jumps
above
knee,
then
PC
from
hang).
All
previous
exercises
&
resistances
conCnue
to
be
used.
LTAD
for
power
–
Stage
5A
LTAD
for
power
–
Stage
5B
Explosive
power
training
Explosive
power
training
ObjecDve
of
Stage
5a
Content
of
Stage
5a
ObjecDve
of
Stage
5b
Content
of
Stage
5b
Introduce
kineCcally
altered
“strength”
Squats,
bench
presses,
deadliSs
etc
Introduce
&
train
to
overload
power
clean
Lighter
to
medium
resistances
(50-‐85%
exercises
that
entail
faster
liSing
speeds
(50-‐75%1RM)
with
added
bands
and
from
hang
or
boxes
above
knee
and
power
1RM),
emphasize
speed
and
technique.
chains
resistance
(10-‐20+%1RM).
jerk.
All
previous
exercises
&
resistances
All
previous
exercises
&
resistances
conCnue
to
be
used
conCnue
to
be
used.
7
21/02/17
Programming…
Stage 3 –
now
that
we
have
the
overview
of
the
LTAD
of
Periodization also entails choosing the weekly
strength
and
power
training cycle
• Consider
the
choice
of
For
athletes,
popular
choices
are:
• Weekly variaCon across those days/split • 3 sessions/wk, as 1 x upper, 1 x lower, 1 x whole body
press
• Basic
power
exercises
like
jumps,
hops
and
throws
are
also
performed
in
the
workout
Upper
boy
pulling
group
=
pull-‐ups,
pull-‐downs,
barbell
rows,
DB
rows
8
21/02/17
Stage 3 Periodization -
Not
tesDng
1RM
in
Stage
3!
Basic linear progression in intensity across Use
5RM’s
and
3RM’s
to
esDmate
1RM
a training cycle Beginners
Est.
%
1RM
100
96
94
92
90
88
86
84
82
80
Reps
1
2
3
4
5
6
7
8
9
10
Athlete Reconvert.
-‐
1.04
1.06
1.08
1.11
1.13
1.16
1.19
1.22
1.25
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Wk7 Wk8 WK9
Level
Program 3x12-15 3x12-15 3x10-12 3x10-12 3x8-10 3x8-10 3x6-8 3x6-8 Test
#1 5RM Experienced
50-60% 52-62% 55-65% 57-67% 62-72% 65-75% 70-80% 72-82% Est.
%
1RM
100
95
92
89
86
83
81
79
77
75
Program 3x10-12 3x10-12 3x8-10 3x8-10 3x6-8 3x6-8 3x4-6 3x4-6 Test
#2 3RM Reps
1
2
3
4
5
6
7
8
9
10
60-70% 62-72% 67-77% 70-80% 72-82% 75-85% 77-87% 80-90% Reconvert.
-‐
1.05
1.08
1.12
1.16
1.2
1.23
1.26
1.29
1.33
NB – Liile specific power exercises – Gain power through strength + jumps and throws
9
21/02/17
Stage
4
Barbell
training
–
Stage
4
type
of
3d/wk
program
for
PreparaDon
period
–
Very
general
program
Heavier
&/or
more
sports
specific
Day
A
–
Strength
emphasis
Day
B
–
Power
emphasis
Day
C
–
Muscle
Size
emphasis
• More
precise
programming
of
strength
and
1.
Bench
Press
1a.
Narrow
grip
Bench
Press
1a.
Incline
Press
power
exercises
2a.
Pull-‐ups/chins
1b.
Medicine
ball
throws
1b.
Pendaly
row
2b.
Inc
DB
Press
2a.
Push
press
2a.
Barbell
Press
3a.
DB
o’head
press
2b.
Front
Pulldown
2b.
Pulldown
B
neck
• More
sport
specific
or
sport
relevant
choices
3b.
Split
squat
3a.
Power
shrug
jumps
3a.
1-‐leg
RDL
of
exercises,
sets,
reps
etc.
4.
Squat
3b.
Jump
squat
3b.
Overhead
squat
5.
Romanian
Dead
liS
(RDL)
4.
Front
squat
4a.
Rollout
6a.
Plank
5a.
TRX
plank
4b.
Situp/rotate
on
incline
• More
varied
sets
x
reps
for
different
exercise
6b.
Situp/rotate
on
floor
5b.
Situp/rotate
on
bars
categories
or
objecCves
Stage
4
Planning
–
Progressing
to
more
low
rep
training
and
more
Or
the
Upper,
Lower,
Whole
opDon
variaDon
in
“exercise
type”
in
the
cycle
–
Gen.
Prep.
Wk
1
Wk
2
Wk
3
Wk
4
Wk
5
Wk
6
Wk
7
Wk
8
Day
A
–
Upper
Strength
Day
B
–
Lower
strength
Day
C
–Whole
body
Power
Main
3
x
10
3
x
10
3
x
8
3
x
8
3
x
5
3
x
5+
3
x
3+
Test
emphasis
emphasis
emphasis
Strength
64%
67%
73%
76%
82%
85%
92%
1RM
1.
Bench
Press
1a.
Step-‐up
1a.
Narrow
grip
Bench
Press
exercises
2a.
Pull-‐ups/chins
1b.
Reverse
lunge
1b.
Bench
throws
Assistant
3
x
10
3
x
10
3
x
8
3
x
8
3
x
6
3
x
6
3
x
5
2b.
Inc
DB
Press
2.
Squats
2a.
Push
press
Strength
exercises
3a.
DB
o’head
press
3a.
RDL
2b.
Power
shrug
jumps
Muscle-‐building
3
x
3
x
3
x
3
x
3
x
3
x
3
x
3b.
Pendlay
row
3b.
Dominator
3a.
Box
squat
exercises
12-‐16
12-‐16
8-‐12
8-‐12
6-‐10
6-‐10
6-‐8
3c.
Upright
row
4.
Grappling
3b.
Jump
squat
Power
shrug/ NA
NA
4
x
5
4
x
5
4
x
4
4
x
4
3
x
3
4a.
Hover/plank
4a.
Hover/plank
Olympic
pulls
65%
75%
85%
90%
100%
This
%
based
on
BWT
4b.
Situp/rotate
4b.
Situp/rotate
Stage
4
Planning
–
Progressing
to
more
low
rep
training
and
more
Stage
4
–
variaDon
in
“exercise
type”
in
the
cycle
–
Spec.
Prep.
or
where
extra
muscle
is
not
desirable…
Wk
1
Wk
2
Wk
3
Wk
4
Wk
5
Wk
6
Wk
7
Wk
8
A
specific
sport
program
Main
3
x
8
3
x
8
3
x
6
3
x
6
3
x
5
3
x
5+
3
x
3+
Test
Strength
69%
72%
77%
80%
83%
86%
92%
1RM
exercises
• Olympic
spring-‐board
diver
Assistant
3
x
10
3
x
10
3
x
8
3
x
8
3
x
6
3
x
6
3
x
5
Strength
exercises
Muscle-‐building
3
x
3
x
3
x
3
x
3
x
3
x
3
x
Day
1
Sets
x
Resistance
Rest
period
Time
taken
exercises
10-‐12
10-‐12
8-‐10
8-‐10
6-‐8
6-‐8
6-‐8
Reps
Power
shrug/ NA
NA
4
x
5
4
x
5
4
x
4
4
x
4
3
x
3
Weighted
VerCcal
Jumps
5
x
3
1.5-‐3-‐1.5-‐3-‐1.5
kg
1.5
minutes
8
minutes
Olympic
pulls
65%
75%
85%
90%
100%
This
%
based
on
BWT
Barbell
jump
squats
4
x
4
50
kg
2
minutes
9
minutes
Squats
3
x
5
70-‐80-‐90
kg
3
minutes
10
minutes
JS/BT
3
x
5
3
x
5
3
x
4
3
x
4
3
x
3
Test
%
roughly
based
on
30%
35%
40%
45%
50%
Power
SQ
&
BP
1RM
Power
shrug
jumps
3
x
4
60
kg
2
minutes
7
minutes
Handstand
Push
ups
5
x
6
Weight
vest
=
10
kg
3
minutes
17
minutes
Assistant
power
3
x
3
x
3
x
3
x
3
x
5-‐8
5-‐8
4-‐6
4-‐6
3-‐5
DB
front
raise
3
x
8
7.5
kg
1.5
minutes
5
minutes
10
21/02/17
• Intensity can be based upon either % 1RM or Effort level 62% 66% 70% Max Effort Max Effort Max Effort 100%
Squat
3x10
3x10
3x10
3x5+G
Bd
3x5+B
Bd
3x3+B
Bd
Test
3RM
or
1RM
• %
1RM
(real
and/or
perceived
or
esCmated)
%
1RM
or
Effort
level
48%
54%
60%
Max
Effort
Max
Effort
Max
Effort
Max
Effort
Assistant
3x10
3x10
3x10
3x6
3x6
3x5
3x5
• Effort
(&
velocity)
Strength
exercises
Muscle-‐building
3x10
3x10-‐20
3x10-‐20
3x8-‐12
3x8-‐12
3x6-‐10
3x6-‐10
exercises
11
21/02/17
Structure
of
a
lower
body
strength
workout
Structure
of
a
whole
body
strength
workout
(Prep.
Period)
(In-‐season)
• Dynamic
warm-‐up
=
8-‐12
mins.
• Dynamic
warm-‐up
=
6-‐mins.
Rotator cuff 5. Rotator cuff 5a & b. Choose 2 rotator cuff exercises, do 3 sets of 6-12 of each
12
21/02/17
QuesDons?
Thank
you
danbakerstrength@gmail.com
www.danbakerstrength.com
13