SMC Test 3

Periodization

A strategy to promote long term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program

Off Season Training Frequency

4-6 days/week

Preseason Training Frequency

3-4 days/week

In-Season Training Frequency

1-3 days/week

Postseason Training Frequency

0-3 days/week

Beginner Training Status Training Frequency

1-2 days/week

Intermediate Training Status Training Frequency

2-3 days/week

Advanced Training Status Training Frequency

3-4 days/week

Least Effective Taper

Step Taper, which consists of a sudden drop in training load

Most Effective Taper

Fast Exponential, which consists of rapid decrease in training load

RT Program Design Variables

Needs analysis, Exercise Selection, Training, frequency, exercise order, Intensity, volume, and rest periods

Needs Analysis

Consists of an assessment of the sport and an assessment of the athlete to determine which energy system to train, neuromuscular priorities, training status, etc.

Exercise Selection

The exercises chosen to perform in a given session, considering multi-joint and single joint, structural vs isolation, time efficiency, sport specificity, and instruction availability

Training Frequency

Based on the overall amount of physical stress inlfuenced by sport season and training status

Exercise Order

Power exercises before non-power, strength before hypertrophy/endurance, multi joint before single joint

Intensity

The amount of weight assigned to an exercise set, determined by percentage of 1RM, prescribed loading zone, targeted rep range, and velocity-based training

Volume

The total number of sets and reps per exercise

Rest Period

Amount of rest between sets or exercises

Plyometrics

Quick, powerful movements involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction.

Stretch-Shortening Cycle (SSC)

Describes the release of stored elastic energy during the concentric muscle contraction phase of a lift or movement to enhance force production and reduce the effort required to complete a lift. Consists of multiple phases such as eccentric, amortization, and concentric

One of the Main Goals of Plyometric Training

Decrease the amortization phase of the stretch shortening cycle

Eccentric Phase of the SSC

Rapid stretch / muscle lengthening

Amortization Phase of the SSC

Rapid isometric muscle pause

Concentric Phase of the SSC

Rapid muscle contraction

Elastic Energy

Energy is stored by the rapid eccentric stretch and briefly stored

Series Elastic Component (SEC)

When stretched, stores elastic energy that increases the force produced

Contractile Component (CC)

The primary source of muscle force during concentric muscle contraction

Parallel Elastic Component (PEC)

Tendons that exert a passive force with unstimulated muscle stretch

Musculotendinous (MTU) Stiffness

A function of muscle force and tendon elongation, greater stiffness allows for faster energy transfer from the SEC/PEC to enhance the amortization and concentric phase of the SSC, Lower stiffness causes energy loss as heat and leads to a less optimal speed of energy transfer.

Things that Reduce MTU Stiffness

Static stretching and inadequate recovery

How to Increase MTU stiffness

Resistance training

The Stretch Reflex

When muscle spindles are stimulated via eccentric stretch, a signal is sent to the spinal cord via Type Ia nerve fibers, after synapsing with agonist extrafusal fibers, a reflexive concentric action is stimulated

Amortization Phase Times

Average is 23 ms in countermovement jumps, a 15 ms duration is suggested as ideal. If too long, energy is lost as heat

Lowest to Highest Intensity Drills of Plyometrics

Jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth jumps

Determiners for Intensity for Plyometrics

Points of contact, speed, height of drill, and body weight

Frequency for Plyometrics

48-72 hours between sessions with a frequency of 2-3 sessions per week MAX

Recovery for Plyometrics

5-10 seconds between repetitions, 2-3 minutes between sets with a work to rest ratio of 1:5 to 1:10 depending on volume and intensity

Volume for Plyometrics

Measured in contacts per workout and should vary with training status with beginners having 80-100, intermediate having 100-120, and Advanced having 120-140.

Progression of Plyometrics

Must consider training status and intensity, and landing adaptation.

Warm-Ups for Plyometrics

Always perform a proper RMAP with a 5-10 minute raise phase, with a 10-15 minute specific phase

Recommendations Before Starting Plyometrics

Maintain proper technique, squat 1RM should be 1.5-2 times body weight, bench 1RM should be at least 1 times body weight, athlete must be able to hold balance on a single leg for at least 30 seconds, and athletes over 220 pounds should not exceed 18 in depth jumps

Straight Line Speed Phases

Start speed, phase 1: acceleration, phase 2: Max speed, and phase 3: Max velocity maintained

Start Speed

The ability to generate force to go from a dead stop to a sprint

Phase 1: Acceleration

The ability to move as fast as you can in the shortest amount of time

Phase 2: Max Speed

The fastest that you can possibly run

Phase 3: Max Velocity Maintained

The ability to hold on to your fastest speed for a long time

Proper Force Application into the Ground

Consists of rate of force development and impulse

Rate of Force Development (RFD)

The development of maximal force in minimal time, typically used as an index of explosive strength

Impulse

The change in momentum resulting from a force, measured as the product of force and time

Strides

A series of flight and support phases

Stride Length for Novices and Elites

Elite sprinters usually have a length of 2.7 m where novice sprinters display a length of 2.56 m at max velocity

Stride Frequency/Rate for Novices and Elites

Elite sprinters demonstrate rates near 4.63 s/s and novice sprinters demonstrate rates of 4.43 s/s

Maximal Velocities for Novices and Elites

Elites reach max at 45-55 m or after ~5-6 seconds where novices reach at 20-30 m

Primary Limiting Factors Influencing Sprint Performance

Rate of force development and proper technique

Common Sprinting Mistakes

Leaving the blocks too low and being broken at the waist

Agility

The ability to move in multiple directions and/or multiple speeds quickly and smoothly

Change-of-Direction Ability

A combination of the ability to decelerate, reorient the body to face or partially face the direction of intended travel, and then explosively reaccelerate

Perceptual-Cognitive Ability

Consists of several factors such as: visual scanning, anticipation, pattern recognition, knowledge of situation, decision making time and accuracy, and reaction time

Principles of Speed and Agility Development

Quality over quantity, proper technique at all times, specificity of speed and agility development, and develop the supporting characteristics

Training Goals for Speed Development

Emphasize brief ground support times as a means of achieving rapid stride rate and emphasize further development of the stretch-shortening cycle as a means to increase the amplitude of impulse for each step of the sprint

Primary Method of Developing Speed

Technique and Actually sprinting

Targeting Acceleration

Emphasized with 10-20 m sprints

Targeting Max Speed

Emphasized with 20-60 m sprints

Targeting Speed-Endurance

Emphasized with 60-150 m sprints

Targeting Special Endurance

Emphasized with 150-300 m sprints

Secondary Method For Developing Speed

Plyometrics with Resistance training

Tertiary Methods for Developing Speed

sprint assistance, achieving top-speed using safe tools such as certain treadmills, sprint resistance, and enhancing dynamic flexibility. As long as form is not impacted.

Methods of Developing Agility

Speed training with multidirectional tasks, increasing perceptual-cognitive ability, braking mechanics and progression from generic to sport specific

Improving Braking Mechanics

Instruct athlete to run forward and achieve ½ top speed, then increase to ¾ top speed, and then decelerate and stop within five steps. Then instruct athlete to run full speed and decelerate and stop within seven steps.