Strength and Conditioning

SPTA Strength and Conditioning Basics 1. Strength Training 2. Explosives 3. Plyometrics 4. Flexibility 5. Conditioning 6. Nutrition and Weight Management Strength Training Resistive Exercises that provide an overload to the body, utilized to: - Provide strength to the muscle groups of the body that are in highest demand for exertional output. - Increase strength that will help increase performance (power, agility, and speed) - Increase strength that will help to protect areas of the body that are at the greatest deficit and susceptible to the most frequently incurred injuries during sport or activity. Lower Body Strength Training Click for 13 Week Squat Program Bodyweight Squat Front Squat Goblet Squat Standing Lunges Concentrated Hip Extension Concentrated Hip Extension - Bent Knee Hip Abduction with Swiss Ball Step Back Lunges Cat Walk Bridging with Swiss Ball Single Leg Bulgarian Squat Adductor Pushes on Swiss Ball Double/Single Leg Ext. Hamstring Curls Romanian Dead Lifts Medicine Ball Hamcurl Throws Kneeling Hamstring Negatives Kneeling Hamstring Curls Seated Calf Raises Cable abduction Cable adduction Swiss Ball adduction Band Abduction (TFL, GM) Double Leg standing calf raise Ankle Abduction Stability Upper Body Strength Training Bench Press DB Bench Press DB Presses on Swiss Ball Floor Bench Press Incline Bench Press Close Grip Bench Press DB Triceps Extensions Triceps Kickbacks Barbell Curls Bench Dips Reverse Barbell Curls Standing Cuban Rotation Standing DB Closures on Head Seated Front Press Seated DB Press Seated Arnold Press DB Front Raises Barbell Wrist Curls Low Cable Press Barbell Raise DB Lateral Raises Cable Lateral Raise Plate Raise Bent-Over Lateral Raises Bent-Over Incline Lateral Raises Low Cable Single Handle Low Row Front Pull Down Upright Row Rear Raise Ext Rotation (various) Internal Rotation Pull-ups Spartan Push-ups Jumping Push-up Decline Push-ups DB Rows Pull-ups DB French Press/Cable Tri Press DB Alternate Hammer Curls DB Concentration Curls Shrugs (various) Mid Body/Core Strength Training Crunches Bicycle Crunches Push Thru's Vertical Leg Crunches Double Crunches Bench Sit-ups Foot to Foot Crunch Wheel Jack knife push-ups Reverse Jack knife Leg Push Scissor Sit-ups Four Times Abs Alternating Feet Crossing Medicine Ball Partner crunches Medicine Ball wall crunches Medicine Ball rotation throws DB Crunches Twisting crunches Stack Crunches Twisting Stack Crunches Knees to Chest/Hanging knees Twisting knees to chest Leg Throws Leg Scoops/Circles Twisting crunch/punch Leg Cross Combo Lumbar Extension on Swiss Ball Reverse Crunch combo Backups Reverse DL Hypers Reverse SL Hypers Physioball Crunches 3-way planks Explosives Resistive exercises that focus on the rate (speed) of force application. - Heavy weight training exercises are generally slow in speed due to the resistance that must be overcome. - Using lighter weights, the patient/athlete is able to execute the movements at a faster rate, thus developing more power. - Free weights, machines, and body weight movements are utilized to develop speed strength. Plyometrics (Receive, Resist, and Repel) - This type of movement generates significant forces on the involved joints and thus can only be performed for lower extremity movements. - Jumping drills to shock the neuromuscular system yielding the ability to accelerate more quickly, jump higher, and run/skate faster. - The act of training the muscles to switch from eccentric contractions to concentric contractions as quickly as possible. Flexibility Having adequate flexibility allows the patient/athlete to perform fluid, coordinated movements by reducing their own internal resistance to movement. - Static, Dynamic, and PNF methods - Individual stretch routines - Partner stretch routines - Home stretch routines - Injury/deficit specific stretch routines Conditioning “Fatigue makes cowards of us all.” – Vince Lombardi Total conditioning encompasses all three components Cardiovascular endurance - Distance walks/runs at 1 – 3 mile intervals for no less than 21 minutes and no more than 45 minutes Long speed endurance - 75% maximal effort for 15 – 20 seconds w/ 3:1 recoveries Short speed endurance - 100% maximal effort for 6 – 11 seconds w/ 25 – 30 sec. recoveries Nutrition and Weight Management There are FIVE keys necessary to develop a complete nutrition program: 1: Antioxidants and Anti-inflammatories 2: Carbohydrates and Fiber 3: Amino Acids/Iron/Calcium 4: Calorie management 5: Fluids and Hydration Individual Maintenance Programs In addition to strength and conditioning programs – injury/deficit specific programs must be performed 3-4 days per week at home. Ankle Stability Balance, Theraband, Calf exercises Rotator Cuff Strengthening Routines ACL Injury Reduction program Internal/External stretching and strengthening programs Hip activation series Kneeling 4-way hip exercises, Piriformis/ITB stretching Lumbar Stabilization Techniques Neutral position, bridging, and quadriped progressions, Flexibility programs Flexibility Programs/Evaluation Static Stretching Programs - Isolation of specific muscles or groups. - Daily before dynamic stretches and after each workout. - Stretch position is held for 10 – 30 seconds. Each stretch is followed by a slight gain in ROM on the next repetition. - Exhale as you resume the stretch position and then breathe normally through the hold. Dynamic Stretching - Daily before each workout. - Duration should be between 6 – 15 minutes. Heart Rate Calculations Before monitoring your heart rate, you must establish your Maximum(MHR) and Resting heart(RHR) rates along with their Heart Rate Reserve (HRH). Maximum Heart Rate Men: 220 – age = MHR Women: 226 – age = MHR Resting Heart Rate = BPM at Rest Heart Rate Reserve MHR – RHR = HRR Heart Rate Zones Calculations (Karvonen Formula) Warm-up and Recovery Zone 60% - 70% of HRR (Low End) 60% - 70% of HRR + RHR (High End) Aerobic Zone “Target or Cardiovascular Zone” 70% - 80% of HRR (Low End) 70% - 80% of HRR + RHR (High End) Anaerobic Zone “Lactate or Anaerobic Threshold” 80% - 90% of HRR (Low End) 80% - 90% of HRR + RHR (High End) V02 Max “Red Line Zone” 90% - 100% of HRR (Low End) 90% - 100% of HRR + RHR (High End)

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