Strength Training and Periodization

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Presentation transcript:

Strength Training and Periodization Alyssa Monico

History Periodization Program Intro Sport Info Intro Periodization History Periodization Program Overview

Intro Athlete stats Soccer Midfielder Goals Female 20 y/o No prior injuries Soccer Midfielder Goals Increase performance Proper transfer of training Prevent injuries Stress the body

Soccer Defensive Midfielder Purpose: The captain of the team Maintain possession of the ball and look for possible attacks

Positions and energy systems Strengths: Aerobically conditioned Vertical leap Strength in lower body Lateral and backwards agility Weaknesses/ Common Injuries Achilles tendonitis Ankle sprains Groin Pulls Primary Energy System ATP-PC 50% Oxidative 30% Glycolysis 20%

What is Periodization Modern practiced used in Cold War Eastern Block Nations Training based on “periods” Each period has its own goal Based on increasing/ decreasing volume and intensity “Built in recovery” Stress needed Specificity Macrocycle Mesocycle Microcycle Progressions Prevent over training 2 for 2

Types of Periodization 3 categories 1. sequential linear Steady progression Undulating (nonlinear) Alters intensity/ volume relationship 2. concurrent 3. conjugate

Studies The use of periodization in exercise prescriptions for untrained adults Kelly Strohacker 36 individuals 50s+ Men and women Results: Compared to baseline values or non-training control groups periodized resistance yielded significant improvements in health outcomes related to traditional and emerging risk factors for cardiovascular disease, low-back and neck/shoulder pain, disease severity, and quality of life, with mixed results for increasing bone mineral density.”

Studies Undulating periodization Models for Strength and conditioning A. Jimenez Male Athletes Results: 28.73% increase in undulating group 14.37% increase in linear group Triphasic Training Cal Dietz Undulating Block Method

Undulating block Benefits: More specific 3 muscle actions in every dynamic movement Eccentric Isometric Concentric Peak more than once 3 blocks “Mesocycles” Phases 1-3

Program Design

Program Athlete Stats Female 20 y/o Collegiate soccer athlete No prior injures Offseason 2 days – 4 days

Warm Up Warm up dynamic Lunges Reverse lunges Leg lifts Banded squat walks (Fwd and Back) Bunny Hops MB overhead throws MB side throws Heel Raises Hip Mobility

Block 1: GPP Undulating Periodized Block 2-3 days/wk 3 blocks 1. General Physical Preparedness GPP (2-4 wks) Maximize O2 intake Prowler walks 3x 30-40 yards Sled pushes 3x 30-40 yards Hip hinge patterns- hip thrusters 3x 15 Single leg Single hip Loaded carries 3x 30-40 yards

Block 2: Muscle Action Training 3 phases Eccentric (2wks) Isometric (2 wks) Concentric (Dynamic) Volume/ intensity fluctuation Monday/ Thursday Upper body BW Rows: 3x 8-10 Weighted Rows 3x 8-10 (MON 3X5-6) Push ups 3x 810 Physio ball push ups 3x8-10 Back Extensions 3x10-12 (MON 3X5-6) Shoulder Matrix (MON 3X5-6) Core Tempo runs

Block 2 Continued Tuesday/ Friday Lower body Split Squats 3x10-12 (FRI 3X5-6) Leg curls 4x10-12 (FRI 3X5-6) Weighted Jumps 3x3-5 Vertical jump assess Step ups 3x10-12 (FRI 3X5-6) Running drills Backwards run Lateral run A skip

Block 3 3. Power Workouts consistent Plyometrics Box jumps Shorter rep range Cone drills L Drill Agility

References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588896/ https://www.ncbi.nlm.nih.gov/pubmed/26133514 https://www.ncbi.nlm.nih.gov/pubmed/8072065 https://www.unm.edu/~lkravitz/Exercise%20Phys/periodizationexpl.html http://www.sciencedirect.com/science/article/pii/S2211335515000601 http://www.scielo.mec.pt/pdf/mot/v5n3/v5n3a02.pdf http://triphasictraining.com

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