Key Components of Strength and Conditioning Programs Bendigo Bank Academy Volleyball AIS Strength and Conditioning Mel Houghton

What is Strength and Conditioning? We aim to improve the physical capabilities of athletes to create a performance enhancement within their sport We do this by: Enhancing Fitness Injury prevention Improving Muscle strength, power or size

Components To Consider When Designing A Program Analyse the Sport Analyse the Athlete/YOU Types of Training Training Principles

Analyse the Sport Energy Systems: What energy system does your sport use? What muscles are used? What specific areas need to be strengthened? What are the supporting muscles to those movements? What Joint actions are used? Flexion, Extension, Adduction, Abduction, internal/external rotation, supination/ pronation. Identify the sport’s most common injuries

Analyse the Sport Joint actions: Jumping up to spike the ball Movement of the Lower Body (Triple Extension) Joint Action Muscles Hip Extension Glute med &max hamstring Knee Extension Quadriceps group Ankle Plantar Flexion Gastrocnemius, soleus

Analyse the Athlete Identify your past and present injuries? What are your strengths and weaknesses? Training experience/age? Your goals?

General Training Principles Frequency Number of sessions per day/week/month.. Intensity How hard is each training session Volume The load completed per training session/day/week.. Duration Time spent training Type/Mode Gym, fitness, on court, in the water etc..

Progressive Overload Accommodation: Occurs when the athlete performs the same exercise over a long period of time and a plateau in improvements is reached. Changes to prevent Accommodation: Qualitive: Changing the Exercises Quantative: Changing the loads

Acute Variables of Strength Training Exercise Repetitions Sets 4. Order of Exercises

1. Exercise The movements of the sport. The body part performing the movement. Small or large muscle groups. Strength or power exercises?

2/3. Sets and Reps QUALITY REPS SETS INTENSITY REST Max strength 1-6 3-4 85-100% 2-5mins Power 1-5 3-6 90+% 2-5mins Hypertrophy 8-12 3-6 65-80% 30-90secs Str Endurance 15-50+ 2-4 40-70% 15-45secs Circuit training 12-15 2-3 50-80% 15-60secs Basic Strength 8-12 2-4 65-85% 60secs

2/3. Sets and Reps – Maximal Strength The greatest application of force. One repetition max (RM) or %RM. To improve this quality perform 1-6 reps, 3-4 sets. Rest 2-5mins.

2/3. Reps and Sets - Power Maximum force in the shortest possible time Eg: Cleans, vertical jump. To improve this quality perform reps 1-5, sets 2-6. Rest 2-5mins Lift the weight explosively or as fast as possible

2/3. Sets and Reps - Hypertrophy Increased muscle size To improve this quality perform 8-12 reps, 3-6 sets. Rest 30-90sec Lifting Speed should be slow and controlled to maximise time under tension.

4. Order of Exercises Larger muscle groups before smaller isolated exercises. Eg: Bench Press then Triceps Pushdowns Generally power exercises prior to strength exercises. To prevent the loss of speed due to fatigue. Upper and lower body exercises prior to core exercises. To maintain correct posture in earlier exercises Limit fatigue in the stabilizing muscles Generally injury prevention at beginning of session.

Strength Training Guidelines Full body routines Use free weights where possible Begin programs with basic remedial exercises Progress from Body Weight Exercises Frequency: 2-3/wk exercises need to be specific to the sport

Areas Of Importance For Volleyballers Speed, Stength and Power through Triple Extension of the Lower limbs. Shoulder Girdle Stability and Strength. Core Control, Strength and Stability

Leg Strength and Power Perform: Heavy weighted, multijoint movements e.g. Squats, Dead Lifts and Single Leg Varieties Explosive Movements with a combination of heavy and light loads. e.g. olympic lifts, weighted jumps, plyometrics Assistance exercises to develop even leg development and strength e.g. glut and hammy exercises, to aid any quad dominance imbalance, and improve hip drive.

Shoulder Stability and Strength Perform all four major movements of the Upper Body for even strength development. e.g.Horizontal and Vertical Pushing and Pulling Aim to balance internal and external rotation strength. Aim for stability in the shoulder girdle and mobility of the scapula

Core Control and Stability Without this, overall strength is limited and injuries can occur. Links the upper and lower body movements and transfer of power. Core Work should not be limited to the floor performing core work standing using cables and Medballs has a much greater transfer affect to your sport.

Development of Speed/Power Speed and power are important qualities for a lot of sports. Methods used to develop these qualities include: Plyometrics, Dynamic Weight Training and Sprint Training

Plyometrics Helps to improve the production of muscular force and Power A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action. Stretch Reflex: the body’s involuntary response to an external stimulus that stretches the muscles Volume to be kept low initially due to high muscular and neurological fatigue.

Plyometric Exercises Any exercise that causes a rapid stretch on a muscle followed closely by an explosive concentric action. Due to the force exerted on the muscles and joints start with body weight exercises on the ground. e.g. Double Leg Ankle Bounce, Double leg small hurdle jumps If proper technique and good execution of these exercises is displayed then we can move to more advanced exercises where warranted. e.g. Depth Jumps from a box

Adaptation Process Training is a shock/stimulus to the body. 2. As a response to this the body improves to the nature of the stimulus. This reduces the amount of shock during the following training sessions. Ideal Training Response Overtraining

Recovery from Exercise Try to eat within 30min of strength training. This has been shown to increase recovery and reduce muscle breakdown (catabolic effects). A combination of carbohydrates and protein is best. Drink enough water Get enough Sleep

QUESTIONS?