Bridging The Gap Between Traditional & Functional Strength Training

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