跟读练习: How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance - 通过YouTube学习英语口语
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Hi everyone.
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Peter here from Flow High Performance
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and in this video we'll be covering how to write a strength and conditioning program for athletes.
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The first thing to establish is what athletic qualities can be trained that can benefit physical performance for an athlete.
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We have several components that can be trained using strength and conditioning training.
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We will now briefly cover each of these qualities.
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The first is linear speed.
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This refers to how fast an athlete can run in a straight line.
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This includes both acceleration ability as well as maximum speed running.
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We also have change of direction ability.
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This refers to how quickly an athlete can decelerate, turn in a different direction, and then re -accelerate in that direction.
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Reactive power is the next quality which refers to the ability to produce high forces in very short times.
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The stretch shortening cycle plays a large role in this quality, allowing efficient force transfer through the use of elastic energy.
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The next quality is traditional power.
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This refers to moving moderate to heavy loads as fast as possible.
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This is similar to reactive power, although loads used are much heavier.
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Therefore the speed of movement is much slower.
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Maximal strength is the next quality which simply refers to maximum force production.
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Another trainable quality is hypertrophy, which refers to muscle growth.
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Some athletes may seek to enhance muscle size for their sport.
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And lastly, we can also include metabolic conditioning or endurance training.
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This refers to improving the repeatability of an exercise.
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Now that we've discussed what potential physical qualities we can train with strength and conditioning training,
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we now need to establish what qualities will actually be beneficial to train for a specific athlete.
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Let's take the example of a generic rugby player and establish what qualities they will need to train.
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Linear speed is important for most positions to both beat defenders and to also chase attackers.
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Change of direction is important since players often need to run in different directions based on the run of the game.
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Reactive power is important for most positions as it will help with maximal velocity running.
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Traditional loaded power is also important since it will help speed
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and acceleration and players often need to overcome the resistance of their opponents during tackles.
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Maximal strength is important for overall robustness and its benefits for all other qualities.
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Hypertrophy may be important for most players, since a bigger body is generally better for tackles
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and it can also be helpful to build up susceptible areas that are prone to injury.
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And lastly, endurance training is also important to ensure high intensity efforts are able to be repeated throughout the entire match.
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you If we now take the example of a volleyball player, the qualities they require may look slightly different.
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Linear speed, hypertrophy or endurance will hardly be beneficial for the physical performance of a volleyball athlete.
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However, change of direction training may be useful as volleyball athletes
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are frequently stepping in different directions based on the run of the gameplay.
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Reactive power is probably useful for repeated jumps or running jumps.
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Loaded power will enhance vertical jump performance.
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And maximal strength will enhance all other qualities and provide robustness to the athlete.
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So each athlete or team should be trained based on which qualities they require in their sport you
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Let's use the example of this rugby player that we discussed.
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and write a program for them throughout this video.
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So for the rugby athlete, although every quality is important for their training,
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Change of direction and endurance training will be performed frequently enough during sport practice
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that it doesn't need to be specifically trained during strength and conditioning sessions.
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Therefore, for this example we are only going to include linear speed, reactive power, traditional loaded power, maximum strength and hypertrophy training.
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Now that we know what qualities we will be targeting, the next consideration is how the program will be structured.
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Bye.
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First and foremost, we need to establish how many overloading versus deloading weeks we are going to employ.
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you Generally speaking, anywhere between 2 -6 weeks of overloading training can be implemented before a deload week.
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More advanced athletes will generally require deloads more frequently and may veer towards the lower end of these recommendations.
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while less experienced athletes may be able to handle more overloading training before a deload week is implemented.
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For our example rugby player, we're going to implement a 4 :1 overload to deload week ratio.
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meaning that 4 weeks of overloading training will be employed before a 1 week deload.
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The next factor to plan for our program structure is what order the training qualities will be performed in.
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As a general rule, the following order is recommended: first linear speed training, next change of direction, then reactive power,
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loaded power, max strength, hypertrophy and endurance training last.
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This order is recommended since the first qualities on this list are the most fatigue -sensitive, while the last qualities are the least fatigue -sensitive.
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For example, very small levels of fatigue will significantly impact linear speed.
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while an adequate training stimulus can still be achieved for hypertrophy or endurance training even with moderate levels of fatigue.
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So for our rugby player example, we will order our sessions by performing linear speed first, reactive power second, loaded power third,
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max strength fourth, and hypertrophy last.
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The next stage in writing a program is to select exercises for each of the qualities that will be trained.
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The exercise selection will be based on numerous factors such as training age, time of year and individual injuries.
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Athletes with more experience in strength
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and conditioning training can use more advanced exercises than an athlete who has never been in a weight room.
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Furthermore, an experienced athlete may not get enough stimulus from a certain exercise to improve performance.
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while almost any exercise will work for a novice.
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For example, an experienced athlete may be able to perform back squats as a strength exercise, while a novice may be better off doing walking lunges,
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since they may not be able to perform a back squat with safe and effective technique.
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The time of year also dictates what exercises will be selected.
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Certain times of the year may be very intense during the sport practice for the athletes, and strength and conditioning exercises may need to be less intense to avoid injury.
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During the middle of the season or toward the end of a long season,
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we may want to implement more joint -friendly exercises to reduce the risk of joint pain and injury. For example,
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we may select box jumps as a power exercise rather than squat jumps to reduce the eccentric loading on the hips, knees and ankles.
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And lastly, exercise selection may need to alter based on individual anatomy and injuries.
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Some athletes simply find certain exercises to be irritating on the joints.
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while other exercises aren't.
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Obviously in this case, the exercises should be changed to something that the athlete can perform safely.
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For example, it is common that athletes have shoulder issues during the barbell bench press.
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This can be changed to a dumbbell bench press
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or weighted dips as an alternative exercise and will achieve essentially the same adaptations.
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Also, athletes may prefer certain exercises over others, and are therefore likely to put in more effort.
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So if the program allows, an athlete's preferences should be preferred over exercises they dislike.
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Let's now select some exercises for our example rugby player.
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For linear speed training, we've implemented rolling sprints and resisted sprints.
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This covers both top speed running and specific acceleration training.
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For reactive power training, we've chosen hurdle jumps as a plyometric exercise.
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For traditional loaded power training, the trap bar jump was selected.
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Strength training consists of box squats and bench press, and hypertrophy training includes dumbbell rows,
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stiff leg deadlifts, and lateral neck raises for injury prevention.
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And the last program in consideration is what method of progression will be employed for the training block.
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We will now cover the best way to progress each quality over time.
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The method of progression will always follow a general to specific model, meaning that the quality will become more specific as it progresses.
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Let's first start with linear speed training.
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Linear speed training should be progressed via increasing the distance of the sprints.
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This is because the longer the distance is, the faster the speed the athlete can run, up to a certain point that is.
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So sprint training should start with short distance sprints of around 10 metres
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and increase over time up to around 60 metres or longer.
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allow the tissues to adapt to the stress.
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If resisted sprints are also implemented for acceleration training, this should also follow a similar progression.
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However, distances may only need to be progressed up to around 30 meters rather than 60 meters.
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Also, resisted sprints should start with heavier loads and decrease the loads over time to allow faster running speeds.
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Change of direction training will be performed so frequently during sport practice
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that that the only real variable we can manipulate is the volume.
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However, if additional change of direction work will be performed during the strength and conditioning sessions, then it can be progressed in a slightly different way.
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The best way would be to start with larger change of direction angles and progress to smaller angles,
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For example, we may start with 90 degree cuts and slowly progress until full 180 degree turns are performed.
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Furthermore, the speed of the approach can be increased.
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If the athlete runs faster into a turn, there will be more inertia to overcome and more eccentric force required to decelerate.
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Reactive strength should be progressed via decreasing the contact times over time.
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This is because we ultimately want this type of training to transfer to running and jumping performance, which will have very short ground contact times.
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This can be done by manipulating the exercises performed, and also the external load used.
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For example, weighted depth jumps may be performed early in the program, where the goal is to jump as high as possible.
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This could then progress to unloaded hurdle jumps, where the goal is to minimise ground contact time.
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Loaded power training should follow a very similar model of progression.
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Load should start heavier, which also means slower movement velocity, and progress to lighter loads with faster velocities.
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Maximal strength should follow a linear type periodization model.
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This means that higher volumes and lighter weights are used earlier in the program, and this progresses to heavier loads with lower volumes.
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This is a logical progression to follow, since maximal force production is the goal, which is best achieved by lifting the heaviest loads possible.
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Hypertrophy training may not have a particular periodization model to follow, as it is a structural adaptation rather than a neural adaptation.
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Therefore, the method of progression employed probably won't change from block to block.
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although the week -to -week progression is still important.
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Generally, hypertrophy training is best achieved by using multiple sets of 6 reps or greater, and taken fairly close to failure.
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This can then be progressed by increasing the number of reps performed, increasing the load lifted, or increasing the number of sets performed.
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And endurance training will likely be performed primarily by manipulating sport practice sessions, rather than separate conditioning sessions.
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However, additional running may be implemented at certain times throughout the year
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if the players aren't getting enough conditioning training from the sport.
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Therefore, we can progress this by starting with longer distance, lower intensity running, and progressed to higher intensity, shorter distance running.
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For example, we may start with slower continuous running for longer distances
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and progress to short interval sprints with limited recovery between efforts.
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Let's now implement these methods of progression into our rugby player program example.
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For a 15 -week program, the first five weeks may look something like this.
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We can see here that the linear speed exercises are progressed by increasing the distances each week.
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We can also see that the resisted sprints use a heavy load, which will mean more force production but slower running speeds.
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For reactive power Depth jumps were chosen where the goal is maximal jump height, an additional weight will be used.
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This will mean fairly long ground contact times, but high force production.
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This is progressed by adding an additional rep to each set each week.
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For a loaded power exercise, the trap bar jump was chosen.
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As we can see here, the sets and reps stay the same, although the load used decreases.
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This will mean that greater jump height and faster movement velocities will be expected week to week.
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For strength training, The box squat and bench press were selected.
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The progression here is that weight remains the same while the sets
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and reps increase over the weeks as a method of increasing volume.
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And lastly, we have hypertrophy training, where stiff leg deadlifts, dumbbell rows and neck raises for injury prevention have been implemented.
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Bye.
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I've just shown a different method of progression for each five -week block, to give some examples.
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In this block, the reps and weight remain the same, while the number of sets increases each week.
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In the second block, the training has progressed again to be slightly more specific.
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For our linear speed, the distances increase week to week as per the last block, although they start at a longer distance and progress even further.
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Also, the resisted sprints now use a moderate load rather than a heavy load, meaning that running speeds will be slightly faster.
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Reactive Power now uses hurdle jumps rather than depth jumps, where the focus is on minimal ground contact time.
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However, an additional 5 kilos has been chosen which will slightly increase contact times and also increase force production.
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Once again, the number of reps performed increases each week.
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The trap bar jump is still used for loaded power and the same model of progression is employed.
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However, this time the load is decreased even more from the last block, meaning that velocity will be even faster.
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Strength training now uses lower reps with heavier loads.
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and we can see here that the number of sets and reps remains the same, while the load is increased slightly each week.
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And the next hypertrophy example follows a progression of increasing the number of reps performed each week, while the sets and load remains the same.
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In this example, one extra rep is performed over the three sets each week.
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And now the last five -week block of the program may look something like this.
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Once again, the distances of the sprints are increased each week to even further distances again.
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The resisted sprints now use light loads to allow faster running speeds.
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Hurdle jumps are still used as a reactive power exercise, although this time no additional load is used.
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This will decrease ground contact times and be most specific to sprinting and jumping performance.
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The trap bar jump follows the same progression model, although the loads decrease even further again, allowing even greater jump heights.
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Strength training now has the same method of increasing load each week, although the number of sets performed also decreases.
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Also, only sets of one rep are being performed as this allows the highest force production.
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And lastly, hypertrophy training follows a method of increasing load over time.
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This is possible with heavier compound lifts like the stiff leg deadlift, although exercises which use lighter loads will be very difficult to increase load each week.
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Therefore, Loads may have to be increased less frequently, and when they do increase, Lower reps may need to be employed.
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As we can see for the dumbbell row and neck raise, the load increases in week 3 and the reps decrease.
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Then in week 4, The reps increased with the new heavier load.
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Thanks for watching and hopefully you got something out of this video.
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