1. Bridging The Gap Between Traditional & Functional Strength Training Jack F. Parker Jr. NSCA-CSCS ACSM-HFS USAT Level 1 Coach

2. Theories of Strength Training Athletes inherit traits and talents to perform certain activities. Athletic ability is mostly genetic; but certain factors can be influenced through strength training and sport specific focuses. Three important factors can be altered; strength, speed and endurance.  Tudor O. Bumpa Periodization Training for Sports Strength training for endurance athletes can be utilized for 3 factors; Injury Prevention, Health Maintenance and Performance Enhancement.

3. High-Intensity Training High Training Loads Through Out the Year.  All Sets Performed to Volitional Fatigue.  Training Sessions Can Be Achieved in 20 to 40 Minutes of Training.  Not Organized With Competition/Training Schedule.

4. Periodization of Strength The Focus of Your Strength Training Should Be to Elicit a Specific Response  Start Power, Sprinting, Hills, Recovery Planning Should Match The Current Sport- Specific Training Cycle  ME, SpdE, Power, LacT Programs Typically Follow a Cycled Schedule  Macro-Cycle, Meso-Cycle, Micro-Cycle

5. Strength Training and Motor Recruitment Development of Dominant Abilities Directly or Indirectly Affects Other Abilities.  Depends on Resemblance Between the Methods Utilized and Sports Specifics.  Development of Dominant Bio-motor Abilities Rarely Negatively Transfers. Unfound Theories;  Strength Training Slows Athletes  Strength Training Affects Endurance and Flexibility

6. Program Principle Developing Personal Training Principles Insure Strength Training Periodization Adapts Body to Racing Needs;  Joint Flexibility Increased ROM = Long Levers  Newton’s Second Law  Ligament and Tendon Strength Muscle Development vs Attachment Development  Core Stability Better Balance = Better Stream Line  Develop Stabilizers  Train Movements not Isolation Lifts Focus of Functional Strength Training

7. Program Design (Refer to Slide 4) Macro-Cycles  Program Should Peak at ‘A’ Priority Race  Reduce Volume for ‘B’ Priority Race  Train Through ‘C’ Priority Races Meso-Cycles  Typical Model is 3 Weeks of Build, 1 Week Of Pre-Hab, Stability and Core Recovery Week Encourages Super-Compensation Micro-Cycles  Each Day Should Differ; ex. Strength/Power, High Rep, Functional

8. Strength/Power Day (Traditional Focus) 2 Different Sets  Single Leg - 2 or 3 Sets of High Reps (20 to 30) ROM is Important, Hands/Feet Should be in 3 to 4 different Angles Recovery; 10 to 20 seconds  Both Legs - 4 to 5 Sets of Reps (5 to 15) ROM is Relative to Race Position Recovery; 1 to 5 minutes Pull to Push Ration 2:1 or 3:1 Traditional Olympic Lifts Jump Rope to Recover

9. High Reps (Vomit Factor) Sets  ≥ 20 Reps or For Time  Supersets (Agonist/Antagonist) or Compound Sets (Agonist/Agonist) Corrective & Functional Warm Up  Small Circuits  Traditional, Balance, Functional Multi-Plane Elements Timed Sessions

10. High Reps (cont.) Equipment  Bosu Ball  Bands  Medicine/Exercise Balls Balance Progressions  Dumb Bells, Bands, Body Weight  Base = Any Body Part Anchored, Support = Feet/Hands  Double Support, Single Support, Unstable-Double, Unstable-Single, Unstable-Double, Unstable-Single

11. Functional (Tactical) Sets are Based on Time  3 to 5 Minute Intervals Low-Med Weight, High Reps  No Rest Between Stations Dynamic Warm Up is A Must  Do Not Static Stretch, Power Will Be Reduced by 40% for Up to 45 Minutes Combinations of Activities are Key; Body Weight, Equipment, Balance, Bands, Rotary Focus on Race Specific Limiters