01/10/2013 1 Orienteering: An Introduction to Strength and Conditioning (S&C) Overview • Introduction to strength and conditioning • Practical Principles of training S & C • Overload • Progression • Specificity • Recovery/ Adaptation • Variation • Reversibility (Brewer, 2008) What is Strength and Conditioning? • A specialised area of sports science focused on optimising physical preparation • Involves developing integrated specific periodised programmes to meet the performance goals of athletes, their sport and reducing the risk of injury! S&C • Weight lifting/training! stretch shortening cycle • Bioenergetics – energy systems • Plyometrics – power development • Speed – acceleration, de-acceleration • Agility – Change of directional speed What are the demands of sport? • Strength • Power • Endurance • Flexibility • Agility • Speed
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Principles of training S & C - Scottish Orienteering · Principles of training S & C • Overload ... • Involves developing integrated specific ... Hypertrophy, “Will I put on
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01/10/2013
1
Orienteering: An Introduction to Strength and Conditioning (S&C)
Overview
• Introduction to strength and conditioning
• Practical
Principles of training S & C
• Overload
• Progression
• Specificity
• Recovery/
Adaptation
• Variation
• Reversibility
(Brewer, 2008)
What is Strength and Conditioning?
• A specialised area of sports science
focused on optimising physical preparation
• Involves developing integrated specific
periodised programmes to meet the
performance goals of athletes, their sport and reducing the risk of injury!
S&C
• Weight lifting/training! stretch shortening
cycle
• Bioenergetics – energy systems
• Plyometrics – power development
• Speed – acceleration, de-acceleration
• Agility – Change of directional speed
What are the demands of sport?
• Strength
• Power
• Endurance
• Flexibility
• Agility
• Speed
01/10/2013
2
Sport Specific Strength
• Sports specific power/ relative strength
NOT
• Absolute strength - Powerlifting
• Hypertrophy – Body building
Why weightlifting
• Free weights vs. Fixed weights
• Closed – Open Kinetic chained exercise
• Closed Kinetic Chain (CKC) – peripheral segment is fixed
• Open Kinetic Chain (OKC) – peripheral segment moves freely
(Stone, 2011)
Weightlifting
• Multi joint, multi muscle exercise
• Synergy with each other
• OKC does not provide adequate movement pattern specificity or neural
• Stronger athletes can apply more force at critical points – resulting in superior performance
Summary - Power
• Why train for it?
• Explosively trained athletes
• Increased Rate of Force development (RFD)
• Peak Rate of Force Development
• Sports specific transfer
• Explosive athlete
References• Brandon .R. (2006), The efficacy and design of strength training programmes for distance
running events, UK Strength and Conditioning Association, News Bulletin, No.3.
• Brewer, C. (2008), Strength and Conditioning for Sport; A Practical Guide for Coaches, Coachwise, Leeds.
• Brewer, C, Favre, M. & Low, L. (2008), Weightlifting for Sport Specific Benefits, Coaches info [online], Available from http://www.coachesinfo.com/index.php?option=com_content&view=article&id=225:strength-weightsforsport&catid=68:strength-generalarticles&Itemid=129 [Accessed Sept, 2012]
• Lloyd, R. S., Faigenbaum, A.D., Myer, G.D, Stone, M.H., Jon L. Oliver, J.L, Jeffreys, I, Moody, J., Brewer. C., Pierce, K., UK Strength and Conditioning Association, Issue 26
• Lloyd, R.S.,Oliver, J.L, Meyers R.W, Moody, J.A, Stone, M.A., (2012), Long Term Athlete Development and Its Application to Weightlifting, Strength and Conditioning Journal, Vol.34, No.4,
pp. 55-56.
• Siff, M.C. (2004), Supertraining, Supertraining Institute, Denver, USA.
• Stone, M.A., (2008) Introduction – Snatch vs. The Clean, Coaches Info [online] Available from http://www.coachesinfo.com/index.php?option=com_content&view=article&id=223:strength-weightlifting&catid=68:strength-generalarticles&Itemid=129 [Accessed Sept, 2012]
• Stone, M.A, Resistance Training Modes: A Practical Perspective, Cardinale, M., Newton, R. & Nosaka, K. (2011), Strength and Conditioning Biological Principles and Practical Applications,