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Strength & PowerTraining
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THE MAN UTD EXPERIENCE
RAISING THE BAR
POWER TRAINING
INTEGRATED INDIVIDUAL FOCUS
INCREDIBLE TRAINING FACILITIES (MAXIMISE IT!)
COMPETITIVE
CULTURE OF PROFESSIONALISM
Training Programme
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Performance data > analysis > action
An Integrated Approach The Coaching Process
Manchester United F.C.
Playing Staff
Managerial AndCoaching Staff
Medical andPhysiotherapy
Department
Sports ScienceDepartment
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Conditioning
Number one goal is injury reduction.
Ask yourself a simple question, When do injuriesoccur?.
Answer. In deceleration or change of direction.
The key to conditioning Understanding and controlling work to rest ratios
Know what you are conditioning, the mind or thebody
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General Guidelines
Conditioning should be for the appropriate energysystem and emphasize the proper motor pattern.
Many players spend way too much time beingcosmetic without getting strong!
Can they 1 leg squat?
Can they do pull-ups?
If they cant, save the cosmetic stuff.
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Department Guidelines
Power First/ never later
Multi-joint Exercises next
Never more than 10 reps for strength, 6 forPower.
The ability to squat to parallel is normal.
Uni-Planar before multi-planar.
Isolation for injury prevention.
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Department Guidelines
Pair exercises, to maximize work done.
Variation - vary without changing?
Tempo- the missing link? Unstable surface training The next frontier?
Dont make excuses for athletes.
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New Ideas
Optimal Strength for Sport
To be powerful, force must be applied at a
fast velocity Explosive, powerful movements involve
application of force fraction of a second
For high power sports squat 2 x BW
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Explosive Exercise
Produces maximum or near maximum rates of forcedevelopment (RFD)
Speed Strength generation of greatest velocity inthe application of force (strength) against a givenresistance
-High Power Output-Plyometric component
Dynamic Explosive Exercises include: Bounding Exercises Jumps and Bounds
Speed Squats Throws Snatch, Clean, Jerks and derivatives.
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Increased RFD with ballistictraining is accompanied byincreased rate of onset of neural
activation(Hakkinen & Komi, 1985).
Goal of training is to develop theability of the muscle to develop alarge amount of force in a shortperiod of time.
Rate of Force Development
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Rate of Force Development
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Conversion of Strength Gains
To take full benefit of increase in musclestrength, coordination needs to be adapted
Strength training must be followed byexercises which allow the athletes topractice with their changed muscles
Bobbert & Van Soest, 1994
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Deceleration Phase and Traditional
Weight Training Undesirable for movements which attempt to
maximise release or impact velocity.
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Ballistic Resistance Training
The problem of the deceleration phase can beovercome if the athlete actually throws or jumpswith the weight.
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Olympic Style Lifts & Keiser
Explosive
Accelerative
Functional Inexpensive
Large numbers
Hard to teach?
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Olympic Style Lifts & Keiser
Are done standing- neutral spine Involve the majority of the bodys musculature Are closed-kinetic chain exercises making them functional
and sport specific Are supported by ones body Focus on timing, coordination and balance with each
repetition Stress the ground based action/reaction principles for many
sports Are unequalled by any other form of training for power
production
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Old School Abdominals
This stuff has its place but must be donecorrectly.
The two big problems here
Lack of defineable ROM
Too much momentum
Execution changes everything.
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Olympic Style Lifts
TO BE STRONG IS ADMIRABLE, HOWEVERSTRENGTH WITHOUT SKILL IS NOTHING
POTENTIAL26 years old male (70 kg)
Clean & Jerk 170 kg
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Adaptation to strength and powertraining: Trained
Type of training Primary adaptation
High force/low velocity
(Heavy weight training)
Diminished or little gain in
max strength, RFD or powerHigh force/high
velocityIncreased RFD and power
Intentionally slow
movements
Diminished or little gain in
max strength, DiminishedRFD and power
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Overhead Stability
Range of Motion: Shoulderjoint importance
Overhead Squats
Overhead lunges/lunge walks DB/BB presses or jerks
Unstable overhead lifts(powerbags, MB etc..)
Utilise Keiser to reducespinal loading
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NEURAL RECRUITMENT
INJURY PREVENTION
PROGRAMMED
INDIVIDUAL FOCUS STRONGEST EVER
Training Philosophy
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Neural Recruitment
High intensity (>80% 1RM)
Low volume (generally
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Rotational Exercises Plate twists
Barbell twists
Barbell rotations
Keiser
Keiser & DB rotations
Medicine Ball & Powerbagsexplosive movements.
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Strength Exercises
Pull-Ups
Press-Ups
Roll-outs
Dips
Kettlebell exercises & DBequivalents
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Training Programme
Whole body lifts performed on strength days every week sets, reps and loads Always prescribed
Loads for assistance exercises prescribed after testingresults
Consistency in main exercise selection Variety of supporting exercises Some exercises performed explosively Core and proprioception exercises integrated into the
session. Not performed as circuit at the end. Exercises coupled as loading and sport specific movement
Complex training.
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Training Programme Session 1
Mobilisation Activation Injury Prevention Core Stability & Rotational Strength Power Technique Reaction SAQ Stretching Balance/Proprioception
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Main Components Over 2 Sessions
Core Programme Explosive Movements to develop nervous system Double leg hip and leg push
Single leg hip and leg push Hip extension Straight leg Hip extension Bent Leg Vertical Pull (pull-ups/chins) Horizontal Pull (rows)
Horizontal Press Vertical Press
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Injury Prevention
As many movement patterns as possible
Emphasis on strength and control
Emphasis on control of eccentric forces
Prehabilitation sessions tagged with other sessions (e.g.speed)
Work on reactivity.
Emphasis on single leg work.
Emphasis on posterior Chain work.
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Conclusions
Power depends upon the appropriate recruitmentof appropriate muscles, with appropriate force, atthe appropriate time
No one exercise suits everyone Get ROM in shoulders and hips Get strong safely Specific problems require specific solutions
PHYSIO.
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SpeedPowerEnduranceSpecific
Testing
ProtocolsFacilitiesScienceIce Baths
StrengthCore WorkProtocolsHard Work
Sports Sc.Team
ProgrammedIndividualEquipmentIntegrated
Area
FITNESSRECOVERYINJURY
PREVENTIONSAQPOWER
Gym/BaseOlympicPlyometricsKeiserIndividualProgrammed
Science Parameters