1. www.englandathletics.org/east www.englandathletics.org The Dynamic Athlete Pete McKnight Strength & Conditioning Coach

2. www.englandathletics.org/east www.englandathletics.org Workshops 1.The Healthy Athlete 2. The Robust Athlete 3.The Dynamic Athlete

3. www.englandathletics.org/east www.englandathletics.org The Healthy Athlete Warm-up Drills Mobility and flexibility Key areas of injury incidence & importance of addressing these weaknesses Foot and ankle conditioning Cool down Self management

4. www.englandathletics.org/east www.englandathletics.org The Robust Athlete Warm-up and drills Whole body conditioning -Hip and hamstring -Lower back -Foot and ankle -Foundation for weight training Trunk and core conditioning

5. www.englandathletics.org/east www.englandathletics.org The Dynamic Athlete Developing strength and power through weight training Olympic style weightlifting Partial lifts and their variations Plyometrics

6. www.englandathletics.org/east www.englandathletics.org Strength Characteristics Isometric force: time curve indicating maximal strength, maximal rate of force development, and force at 200 ms for untrained, heavy-resistance strength-trained, and explosive-strength-trained subjects (adapted from Häkkinen et al., 1985 a, b).

7. www.englandathletics.org/east www.englandathletics.org What is Strength? The ability to exert a force against a resistance. F=ma (Newton’s 2 nd Law of Motion) Dynamic strength is defined as the maximal ability (capacity) of a muscle to exert force or torque at a specified velocity (Knuttgen & Kraemer, 1987)

8. www.englandathletics.org/east www.englandathletics.org Strength is force generation

9. www.englandathletics.org/east www.englandathletics.org POWER = STRENGTH X SPEED

10. www.englandathletics.org/east www.englandathletics.org What is Power? Force-velocity curve showing how power can be related to these qualities

11. www.englandathletics.org/east www.englandathletics.org What is Conditioning? Capacity for training Building blocks for future work ‘Prevention’ of injury Physical preparation 3-D Training Lower level training – pre-strength Auxiliary training – parallel to strength

12. www.englandathletics.org/east www.englandathletics.org Priorities “Be careful over emphasising qualities that are not specific to the primary components or objectives of the training cycle, because you will have too many qualities competing for the draw on the nervous system.” Charlie Francis Neuromuscular demands Metabolic demands

13. www.englandathletics.org/east www.englandathletics.org Priorities Demands of the event? –What really matters –How strong is strong enough? Strengths vs. Weaknesses Biggest gains – best use of time Time of year/periodisation cycle Level of athlete/training age

14. www.englandathletics.org/east www.englandathletics.org Planning a programme Strength –Fundamentals e.g. Olympic lifts & variations –Squats –Dead lifts; RDL’s Supplementary exercises –Olympic variations –Conditioning Exercises

15. www.englandathletics.org/east www.englandathletics.org Strength Typical rep range 1-5; multiple sets Rest – full recovery Weight – 75-100% Bilateral leg; Unilateral leg Posterior chain Hips Upper body press Upper body pull

16. www.englandathletics.org/east www.englandathletics.org Power Typical rep range 1-6; multiple sets Rest – full recovery Speed – fast / explosive Weight – 30-60% 1RM Multi-joint

17. www.englandathletics.org/east www.englandathletics.org Power/Speed  Olympic lifting exercises  Squat based power exercises  Medicine ball / Powerbag throws  Power Jumps  High level of force, less focus on velocity  Reactive Jumps  Small amplitude, high speed of contraction  Resisted Running  Rotational Power  Upper body power

18. www.englandathletics.org/east www.englandathletics.org Other Considerations...

19. www.englandathletics.org/east www.englandathletics.org Choice of Exercise Must serve a purpose Must be executed correctly to maintain emphasis and function Phase dependant Speed dependant A assists B; B assists C; C impacts performance

20. www.englandathletics.org/east www.englandathletics.org Good Coaching/Good Training “Repetition is the mother of learning” Latin Proverb “Precise repetition is the mother of excellence” Quality is better than quantity, but a larger quantity of quality work is best Intent

21. www.englandathletics.org/east www.englandathletics.org Intent  “Intension to move the bar quickly rather than the actual speed of the bar is the goal” (Young & Bilby, 1993)  Better recruitment of motor units  Synchronisation  Muscles activated at higher frequency  Transfer of force  “You can’t push rope...”  Focus

22. www.englandathletics.org/east www.englandathletics.org Testing  1RM Strength Tests  Speed  Acceleration  Vertical Jump  Key Competencies  Goal setting  Motivation, structure, planning  Direct Training

23. www.englandathletics.org/east www.englandathletics.org The Clean Start Position First Pull Transition Second Pull The Catch Recovery

24. www.englandathletics.org/east www.englandathletics.org The Jerk Start Position Dip Drive The Catch Recovery

25. www.englandathletics.org/east www.englandathletics.org The Snatch Start Position First Pull Transition Second Pull The Catch Recovery

26. www.englandathletics.org/east www.englandathletics.org Variations – Hang Clean

27. www.englandathletics.org/east www.englandathletics.org Variations – Jerk Behind Neck

28. www.englandathletics.org/east www.englandathletics.org Assisting Exercises Good Mornings; Romanian Dead lifts Front Squat; Back Squat Overhead Squat Dead Lift High Pull Push Press; Behind Neck Push Press

29. www.englandathletics.org/east www.englandathletics.org

30. www.englandathletics.org/east www.englandathletics.org Resources Explosive Lifting for Sports (book & DVD) By Harvey Newton

31. www.englandathletics.org/east www.englandathletics.org Resources www.seehowtheycoach.com