1. www.englandathletics.org/east www.englandathletics.org Physical Preparation without a Gym Rob Thickpenny BA (Hons), UKA3, MSMA National Coach Mentor - Physical Preparation

2. www.englandathletics.org/east www.englandathletics.org Key Topics for LCDP 2012-2013 1)LTAD – Athlete Development Model 2) Principles and organisation of training 3)Anatomy, movement and posture 4)Resistance training – strength & power 5)PP without a gym 6) Multi-throws 7) Multi-jumps (Plyometrics)

3. www.englandathletics.org/east www.englandathletics.org PP Equipment Bag

4. www.englandathletics.org/east www.englandathletics.org PP without a gym OUTCOMES: Consideration of what can be done in a club environment with a ‘Physical Preparation Equipment Bag BW, MB’s and strength bands as a resistance to develop squat, lunge, RDL & other push/pull & rotational exercises. Bilateral and unilateral. Understand the use of supension training to develop strength endurance, trunk conditioning and knee/pelvic/shoulder stability. - Relevance to endurance/RR community who may not have an indoor area or gym facility. Constructing a conditioning circuit to develop work capacity.

5. www.englandathletics.org/east www.englandathletics.org Athletics - a Late Development Sport? Event Age of peak performance Men Age of peak performance Women 100m 200m 1500m 5000m Marathon TJ Discus Hammer 26 25 27 29 31 25 28 25 29 30 33 28 25 * Ages for Peak Performance in Athletics from World Statistics * insufficient data analysed

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7. www.englandathletics.org/east www.englandathletics.org Physical Preparation A process of systematic training which is designed to create the capacity for training and a platform for performance Performance enhancement: - Achieve personal bests - Reach potential –Injury prevention (‘robustness’) Strengths/weaknesses Muscular imbalances High quality movement – screening?

8. www.englandathletics.org/east www.englandathletics.org How can Physical Preparation support successful performance? Efficient movement Velocity Strength (Force) Injury prevention Performance enhancement Efficient movement

9. www.englandathletics.org/east www.englandathletics.org PHYSICAL PREPARATION Improving stability and balance Rebalancing asymmetries Reducing risk of injury Maintaining health of the athlete Providing variation and relief Strengthening the structures within the athlete’s body Improving performance

10. www.englandathletics.org/east www.englandathletics.org 5 Areas of Injury Risk Hamstring Hip / Groin Foot / Ankle Lower Leg (shin) Lower Back Based on 11 years of research with UKA WCT athletes

11. www.englandathletics.org/east www.englandathletics.org... MOVEMENT: Mobility/Stability/Strength JointPrimary Training Need AnkleMobility (sagittal) KneeStability Hip Mobility Lumbar SpineStability Thoracic SpineMobility Gleno – humeral -Stability

12. www.englandathletics.org/east www.englandathletics.org Triple extension Basic athletic movement: Triple Flexion T Triple Extension

13. www.englandathletics.org/east www.englandathletics.org Posterior Muscles

14. www.englandathletics.org/east www.englandathletics.org Functional Anatomy

15. www.englandathletics.org/east www.englandathletics.org Challenges of Current Generation Relative inactivity (compared to 30 years ago) even in your athletes More time seated (hips flexed, knees flexed) in flexed position Less time walking/running (extended position) More time at computers, games consoles and phones (neck flexed, shoulders rounded, upper back flexed) Basically much more time in activities that don’t help athleticism

16. www.englandathletics.org/east www.englandathletics.org Primal Movement Patterns Squat Lunge Push Pull Rotation Jump - Train movement patterns not individual muscles!

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18. www.englandathletics.org/east www.englandathletics.org Overhead Squat with Band

19. www.englandathletics.org/east www.englandathletics.org Med Ball Lunge and Rotate

20. www.englandathletics.org/east www.englandathletics.org Suspension – Bulgarian Squat

21. www.englandathletics.org/east www.englandathletics.org Suspension - Push

22. www.englandathletics.org/east www.englandathletics.org Trunk Strength Movements Flexion Extension Rotation Resisted rotation Stabilization Kinetic chain

23. www.englandathletics.org/east www.englandathletics.org Posterior Chain Exercises RDL – uni/bilateral Good morning – uni/bilateral Reverse hyperextensions Unilateral hip extensions (from bench) Russian eccentrics/Nordic curls Isometric supine hold Swiss Ball hamstring curls uni/bilateral Suspended hamstring curls

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26. www.englandathletics.org/east www.englandathletics.org Training Parameters for Circuit Training Training parametersNovice AthleteExperienced athlete Duration of AA phase8 – 10 weeks3 – 6 weeks Load (if weights are used) 30 – 40%40 – 60% No. of stations per circuit9 – 126 – 9 No. of circuits per session 2 – 33 – 5 Total time of CT session20 – 25 minutes30 – 40 minutes Recovery between excs30 – 45 seconds15 – 30 seconds Recovery between circuits 2 – 3 minutes1 – 2 minutes Frequency per week1 – 22 – 3

27. www.englandathletics.org/east www.englandathletics.org Integration of PP – Weekly Example for a Sprinter MONT UESDAY W ED T HURSDAY F RIDAY S ATURDAY S UNDAY CE & SDE WORK ACCELERATIONSSPEEDSPEED ENDURANCE SPE WORK MULTI-JUMPS MULTI-THROWS (M ED B ALL ) LIFTING DEVELOPMENT GPE – WARM- UP HURDLE MOBILITYSKIPPING WITH ROPESTRETCHINGHURDLE MOBILITYSTRETCHING GPE – WARM- DOWN TRUNK CONDITIONINGMASSAGE POSTERIOR CHAIN CONDITIONING SAND PIT WALKING

28. www.englandathletics.org/east www.englandathletics.org Integration of PP – Weekly Example for a MD athlete MONT UESDAY W ED T HURSDAY F RIDAY S ATURDAY S UNDAY CE & SDE WORK STEADY STATE TEMPOSPEED REST HILLS STEADY STATE SPE WORKMULTI-JUMPS MULTI-THROWS (M ED B ALL ) RESTLIFTING DEVELOPMENT GPE – WARM- UP HURDLE MOBILITYSKIPPING WITH ROPE REST HURDLE MOBILITY GPE – WARM- DOWN MASSAGE FOAM ROLLING RESTFOAM ROLLING