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PLAE
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Tw i t t e r : @ p l a e _ u s
Instagram: @plae_us
Fa c e b o o k : P L A E U S A
Coach McKeefer y
We b : R o n . M c K e e f e r y. c o m
Tw i t t e r : @ r m c k e e f e r y
Instagram: @rmckeefer y
Fa c e b o o k : r m c k e e f e r y
schedule
7:00-8:00am 1:30-2:20pm
C u l t u r e a n d P e r f o r m a n c e”
8:00-8:30am
We l c o m e , A n n o u n c e m e n t s , a n d I c e B r e a k e r 2:30-3:20pm
Chris Gaviglio – Queensland Academy of Spor t Power Programme I n The H igh Per for mance
W i n d o w o f C o m p e t i t i o n”
3:30-4:20pm
9:30-10:20am M i c k S t i r e l i – S y d n e y P o l i c e Fo r c e ( L e c t u r e )
To m C a r t e r – U n i v e r s i t y o f S y d n e y ( P r a c t i c a l ) “ H e a l t h a n d Fi t n e s s S o l u t i o n s , A Pa t h w a y Fo r
“ L i v i n g L o w To B e a t Te a m s W i t h S p e e d a n d Ever y Officer ”
Accuracy ”
4:20-5:00pm
T i m Pe l o t – U n i t e d S t a t e s O l y m p i c C o m m i t t e e V e l o c i t y M e a s u r e s To I m p r o v e R e s i s t a n c e
( L e c t u r e ) “ T h e A r t To H o w W e S t a r t , T h e Tr a i n i n g P r o g r a m m i n g A n d C o a c h i n g ”
I m p o r t a n c e O f Wa r m - u p Pe r f o r m a n c e ”
5:00-5:50pm
11:20-12:00pm Wo r k s h o p D i s c u s s i o n ( E a c h m e m b e r o f t h e
program.)
12:00-1:30pm
L u n c h + Ve n d o r D e m o n s t r a t i o n s 5:50-6:00pm
C l o s i n g R e m a r k s a n d C E U ’s
LECTURE
C H R I S G AV I G L I O
Queensland Academy of Spor t
Tw i t t e r : @ C h r i s G a v i g l i o
4/2/17
Peaking • Individuality
(tapering) • Variance
• Load management
Special • Sharpening focus
Training • Resilience and stress management
• Physical
Priming • Psychological
Recovery • Timing
1
4/2/17
Speed/ Acceleration
Performance
Anabolic
Muscle Motor Unit Hormones,
Temperature (Tm) Recruitment Psychology,
movement Priming
39.5 5250
39
5000
38.5
4750
38
4500
37.5
4250
37
Muscle 4000
36.5 Temperature
36 3750
35.5 This gain can be lost over 10-15 min at 20⁰ C 3500
35
Post warm-up to compe:ng by cooling 3250
34.5 3000
Baseline Post Warm-up Pre-Compe::on
EFFECTIVENESS OF PRIMING/WARM-UP
STRATEGIES
Bobskeleton
2005-06: Warm-up intensity and :ming
2007-10: PAP and PHM garments
(compliance poor)
2011-14: Individuality & high compliance
2
4/2/17
PERFORMANCE OUTCOMES
ñ w/u
Standard intensity & + PAP + PHM
:me to event
0
-1
% CHANGE
-2
-3
FASTER
-4
-5
Sprint :me % cf. to standard
Journal of Science and Medicine in Sport, Volume 16, Issue 2, 2013, 172–176
-0.5
Jazz Carlin -1
2 silver medals
Rio -1.5
-2
-2.5
FAST
-3 ER
-3.5
3
4/2/17
Control –
normal
Standard abre
WU CMJ CMJ & Repeat
Protocol Sprint Test
PHM –
jacket
(to below
knees)
15min
Temp Temp Temp Temp
3%
7%
PHM
✓ Best Sprint Time
✓ Mean RSA
✓ Total RSA
4
4/2/17
PRACTICAL APPLICATION
2.0%
Thigh - Tracksuit + PHM
0.0%
-2.0% 5 min 10 min 15 min 20 min
-4.0%
% change in thigh skin temperature compared to post warm-up values
5
4/2/17
Athlete 3
4.0%
3.0%
2.0% Thigh - Tracksuit + PHM
1.0% Thigh - Tracksuit
0.0%
5 min 10 min 15 min 20 min
-1.0%
DEBRIEF TIME…
6
4/2/17
0
1 2 3 4 5
FASTER
-1 Repeat Sprint
Faster first sprints in heat
-2
vs.
7
4/2/17
Best gains in the cold by passive warming In the heat first sprints s:ll gain by
alone warming but last suffer whereas cooling
Added cooling reduces first sprint speed and improves last efforts considerably
no real gain in laher sprints
Therefore in warmth combine
warm legs with a cool body
10.0%
8.0% *
*
SLOWER
6.0%
Change from Control Trial (%)
4.0%
0.0%
-2.0%
Combo - CON
FASTER
-4.0%
-6.0%
Advantage of combo
-8.0%
At 30 ⁰ C
-10.0%
0 1 2 3 4 5 6
Sprint Number
NEUROMUSCULAR PRIMING
8
4/2/17
NEUROMUSCULAR PRIMING
Conditioning
Intensity
PAP
Mechanisms:
RLC
MU
Subjects:
Type of
Conditioning Strength Level
Recovery Time Explosive Performance
Volume Fiber-Type
Activity
Training Level
Fatigue
Mechanisms
Conditioning
Type
PAP
• Can be achieved by different ways
• Weights, jumps. Sprints, throws
• Individual strengths and likes are important
• If you are not good at squats, strength wise or you don’t like them,
it won’t work
• Must be sufficient intensity
• Causes fa:gue, takes 8-15 min recovery on average before PAP effect
is obvious in performance
9
4/2/17
HORMONAL PRIMING
Muscle Power
TESTOSTERONE – A MARKER OF
COMPETITON READINESS
180
p < 0.01
160
140
Pre Testosterone (pg/ml)
120
100
80
60
40
20
0
WINS LOSSES
10
4/2/17
PERFORMANCE OUTCOMES
PSYCHOLOGICAL FACTORS
11
4/2/17
100
+17%
90 30% Int
Testosterone (pg/ml)
80 30% Cont
70 45% Int
60 45% Cont
50
60% Int
40
30
PRE POST
12
4/2/17
1.
Nil Sprint (5x40m)
2.
Sprint (5x40m) 3RM Bench Press &
Squat
3.
Gym – Bench
Press & Squat Vertical Jump
PERFORMANCE OUTCOMES
180 * * α
170 *
160 * #
Testosterone (pg/ml)
#
150
140
130
120
110
100
am pm am pm am pm
Control Sprints Weights
13
4/2/17
14
4/2/17
15
4/2/17
600 Comp 1
63.98m
400 Comp 2
63.54m
200 Comp 3
62.94m
0
Day Before Comp Day Pre Comp
(Waking) (Waking)
Day 3-6
Before hours 60
(pm) (am) mins
CompeQQon
Start
Gym Ac:va:on Ac:ve
Warm-up
Calisthenics &
Drills
Hormonal
Hormonal Priming
Priming
16
4/2/17
10%
0%
Calisthenics BFR - b/wt BFR - 30% RM Gym
-10%
Testosterone
% Change
-20%
-30%
-40%
Calisthenics
500
BFR (b/wt)
450
BFR - load (30%RM)
400
Gym
350
300
Pre Post 5hrs Post
“Qualifying”
17
4/2/17
REMEMBERING
Day 3-6
Before hours 60
(pm) (am) mins
CompeQQon
Start
Gym Ac:va:on Ac:ve
Warm-up
Hormonal Priming
550
500
450
Testosterone (pg/ml)
18
4/2/17
CONCLUSION
PEAKING (TAPERING)
• Theory is that a “change” in the nature of the load is used to peak an athlete
19
4/2/17
PEAKING (TAPERING)
• Individuality (for some periodisa:on works, for others not so much) 12 weeks, 6 weeks, no weeks!
• Variance over :me and place (dynamic not sta:c – what works one :me might not work another)
• Case study – s:ll more art than science?
• Probe the “SYSTEMS RESPONSE” …is it peaking?
• T/C across set stressors (the rugby model – readiness for combat isn’t necessarily recovery) – find a high and a low (could also use HRV,
psych ques:oning around response…horse for course and again individual – “hormones don’t lie”)
• Probe at various :mes and condi:ons – simulated compe::on, simulated schedule, mental challenges under physical pressure etc
• Looking for movement towards peak (adap:ng the peaking accordingly)
• Not just load, :ming and mental freshness, variety and challenge
80
70
12 week
Low and high response to two set 60
training stressors 50
6 week
40 2 week
1 2 3 4 5 6 7 8 9 10 11 12
High response
weeks
Low response
Peformance Outcome (measured
0 20 40 60 80 100 against current PB)
T/C Response
106
105
104
103
102
101
100
12 week 6 week 2 week
20
4/2/17
TESTOSTERONE RESPONSE
58 P < 0.01 from PRE
56
Testosterone (pg/ml)
54
35°C
52
24°C 24
50
48 30
46 35
44
30°C
42
PRE POST 30POST
CONCLUSION
21
4/2/17
22
notes
PLAESUMMITS.COM
© 2017, PLAE
notes
PLAESUMMITS.COM
© 2017, PLAE
practical
TOM CARTER
University of Sydney
“ L i v i n g L o w To B e a t Te a m s W i t h S p e e d
and Accuracy ”
Tw i t t e r : @ TJ O C a r t e r
"Living Low to Beat Teams with Speed and Accuracy"
1. Develop positive collision postures/shapes that maximises the appropriate technique for dominance at contact point.
2. Develop building blocks for enhanced game performance: Set Speed (Speed to Feet/ Contact Control) and Contact conditioning.
3. Enhance Control of Hips/Torso pre/ post Contact to maximise Ground-reaction-force through the contact point, to increase collision mastery.
0-10 mins • Dynamic Mobility • Newton’s 3rd law, “for every action there is TC/RT • Encourages strength/integrity at the collision and movement
• Banded Lateral and Forward an equal and opposite reaction”. GRF that allows players to hit with greater force and power
Posture Drills (Bear Crawls) • Perfect Alignment through pelvis and hip to properties.
• Sled Pushes minimise energy leakage. • Hip/Spine and Head Alignment for Shape and Integrity.
• Promote movement efficiency at the Develop musculoskeletal development.
contact point. • If we spend > time stabilising we will never control, dominate
or win collisions on our terms.
10-25 mins • Contact Conditioning • 3 Man Cleans TC/RT • Prepare the mind, body and athlete for contact and
• 2 Man Shoulder under Shoulders conditioning.
• Commandos/Burpees/Sprawling • Generate an IDENTITY based around objective data and
physiological capacities.
• Lion Circle
25-40 mins • Set Speed Drill • Square Hips to Control the Opposition. TC/RT • LION Behaviours.
• Speed off the Ground • Movement efficiency.
• Acceleration off the line and speed at the • Greater horizontal force produced at the contact points allows
contact point. for greater success at the contact point.
40-55min • Contact Game • Athletes who spend less time on ground TC/RT • Apply the strength and power generated into gym into
and with ‘narrow eyes”. Will be the practical and sports specific application.
faster/more effective and efficient players • Enhance force development during horizontal/game specific
in attack and defence. movements.
• Ground Work/Tackle Contest (shoulder • LION Behaviours.
beneath shoulders).
notes
PLAESUMMITS.COM
© 2017, PLAE
notes
PLAESUMMITS.COM
© 2017, PLAE
LECTURE
T I M P E LOT
United States Olympic Committee
“ T h e A r t To H o w We S t a r t , T h e
I m p o r t a n c e O f Wa r m - u p P e r f o r m a n c e ”
Tw i t t e r : @ t p e l o t 7
2/6/2017
Effective 2
Well trained
1. Olympic History 3
2
2. Our Lens
3. Emotional Intelligence (EQ)
4. Evolution of Warmups
5. The Learning Process
6. Warmups and Recovery
7. Principles and Protocols
8. Role of Attention
1
2/6/2017
2
2/6/2017
3
2/6/2017
10
Kami
11
Adam
12
4
2/6/2017
13
USA -12 14
Italy - 5
15
Expands our Capacity
Explore
Inquisitive
More Aware
More Engaged
The ULTIMATE Antidote to Stress
“play has a positive effect on the executive functions of the brain: planning, strategy and intuition”
Dr. Edward Hallowell
World-Renowned Expert on ADD and ADHD - Cognitive and Emotional Health, Sudbury, Massachusetts
5
2/6/2017
16
17
18
6
2/6/2017
19
20
2 20
10
40
480
1,920
21
Re-Runs
• Diluted impact
7
2/6/2017
22
23
24
People may never remember how you ran your warmup, but they will surely remember how you
made them feel and the experience you gave them.
The experience
I give you
8
2/6/2017
25
26
EQ Fundamentals
27
EQ and Income
• EQ scores compared
annual incomes
9
2/6/2017
28
29
30
10
2/6/2017
31
“The Smart Money goes in the Ground”
32
Training / Competition
Skill Specific
Warm-Up
General Physical
Warm Up
33
General Skill
Specific
Physical Warm- Training / Competition
Warm-Up Up
Warmup timeline
11
2/6/2017
34
The 90s
35
The 2000s
36
2010ish
12
2/6/2017
37
Now….
38
39
13
2/6/2017
40
10,600 N 41
12x/BW
2,900 N
42
14
2/6/2017
Force = 6x BW 43
44
• Muscle Stiffness
• Muscle Soreness
– Pain → Compensations
• Muscle Weakness (Over-activity Reciprocates Under-activity)
– Inability to properly accept load appropriately
– Lack of active stiffness(rigidity)
– Inability to be strong in deeper ranges of motion
• Poor Posture
– Leads to structure imbalance, mal-alignment
– Lack of adequate force coupling
• Injuries
– Chronic / Acute
– Nicks / Dings / Dents
45
15
2/6/2017
46
Warm-Up??
47
Impaired movement
Pain &
patterns and
Inflammation postural changes
Dysfunctional Muscle
Joint degeneration Leads to Muscle Imbalance
and postural Dysfunctional Joints (tightness &
changes weakness)
Leads to
Dysfunctional Movement
48
16
2/6/2017
49
50
51
• Athlete Age
• Psychological state of individuals / team
• Total Training Volume
• What you are prepping for
– Weight room
– Practice
– Game
• Previous trainings (today/session)
• Soreness / Stiffness
• Day of the Week
• Environmental Temperature
• Injury History
• Coffee intake ??
17
2/6/2017
52
53
Take a Pulse
Tissue Preparation
Low Impact Metabolic / Thermogenic Activation / Cognition Activation
Low Intensity Muscle Activation / counter inhibition
Low Intensity Active Range of Motions
Low Intensity Locomotive Complex Motor & Mobility
Cardio-Respiratory Activation
High Speed Dynamics
Adrenal Arousal
High Threshold Neural Prep / Passive ROM
54
18
2/6/2017
55
56
57
19
2/6/2017
58
59
Have Fun!
60
20
2/6/2017
61
62
63
21
2/6/2017
BRING YOUR 3 64
Vision
Driving the train, doesn’t set its course. The real job is laying down the track. – Taibi Kahler
65
66
Reflection
22
2/6/2017
67
Take-A-Ways 68
69
23
2/6/2017
Tim Pelot
Senior Strength & Conditioning
United States Olympic Committee
Timothy.pelot@usoc.org
@tpelot7
71
72
24
2/6/2017
73
74
75
25
2/6/2017
76
77
78
26
2/6/2017
79
80
27
notes
PLAESUMMITS.COM
© 2017, PLAE
notes
PLAESUMMITS.COM
© 2017, PLAE
LECTURE
D AV E P U L O K A
Miami Dolphins
Tw i t t e r : @ M i a m i D o l p h i n s
NFL: CULTURE
& PERFORMANCE
WHAT IS
CULTURE?
WHAT IS CULTURE?
HOW DO WE
ESTABLISH CULTURE? v
Winning
LEADERSHIP TRAINING
• ARE YOU A TEAM OR A GROUP OF TALENTED INDIVIDUALS?
• SET STANDARDS
• ACTIVE ENGAGEMENTS
• MARTIAL ARTS
• SEAL TRAINING
TIMELINE OF EVENTS
TIMELINE OF EVENTS
MAKE UP
• SMART, TOUGH,
SELFLESS
• BE ON TIME
STANDARDS • WORK YOU’RE A**
OFF
• RITUALS
REINFORCE
• LEADERSHIP
COUNCIL
• CONVERSATIONS
CHALLENGES TO CULTURE
• BUSINESS OF
FOOTBALL • ATHLETE HISTORY
• COLLECTIVE BARGAINING
AGREEMENT (CBA)
BUSINESS OF FOOTBALL
• $$$ TO BE MADE LOSE FOCUS
ANNUAL PLAN
2017 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
April (UN-OFFICIAL) OFF-SEASON PROGRAM START OFF-SEASON PROGRAM PHASE 1 NFL DRAFT
September
October
IN-SEASON
November
December
• UNIVERSITY EXPERIENCE
• TRAINING AGE
• INJURY HISTORY
• NARRATIVE IDENTITY
LOSING
Gratitude
Rationalization
Blind Spots
Knowledge
COGNITIVE
AWARENESS
DISSONANCE
DEFENSE
MECHANISM
INTROSPECTION
TRAINING PHILOSOPHY
• DO NO HARM
• PROGRESSION – REGRESSION
MOVEMENT BASED
• SCREENING
• FMS
• Y-Balance
• Kitman Labs (motion capture)
• MOVEMENT PREP
• Linear (acceleration + absolute speed)
• Muti-directional (cutting + crossover)
• MOVEMENT SKILLS
• Linear (acceleration + absolute speed)
• Muti-directional (cutting + crossover, planned reactive)
Time (min) Emphasis Movement: Multi-Directional Speed, Lift: Upper Body Movement: Linear Speed, Lift: Lower Body Movement: Multi-Directional Speed, Lift: Upper Body Movement: Linear Speed, Lift: Lower Body
5 Res et 90-90 Brea thi ng+Groin Squeeze+Glute Act. (ER) 90-90 Brea thi ng + Wa l l Ta ps 90-90 Brea thi ng+Groin Squeeze+Glute Act.(ER) 90-90 Brea thi ng + Wa l l Ta ps
5 Soft Ti s s ue Upper Body + Hi p Rota tors/Adductors Lower Body Upper Body + Hi p Rota tors/Adductors Lower Body
5 Mobi l ity/Acti vati on Mob: T-Spi ne/Shoulder/Hip, Act: La tera l Core Mob: T-Spi ne/Shoulder/Hip, Act: Ant. Core/Hi p Fl ex-Ext. Mob: T-Spi ne/Shoulder/Hip, Act: La tera l Core Mob: T-Spi ne/Shoulder/Hip, Act: Ant. Core/Hi p Fl ex-Ext.
4 Mi ni ba nd Glute Acti va tion Ba s e Pos . ER, Pus h to Ba se, Stra ight Leg La teral Squa t, Ba s e Pos . Li near Wa lk Fwd/Bwd, Accel Ki ck-Backs Ba s e Pos . ER, Pus h to Ba se, Stra ight Leg La teral Squa t, Ba s e Pos . Li near Wa lk Fwd/Bwd, Li near Str. Leg Fwd/Bwd Off( or ma ke -up day)
3 Dyna mi c Movement Prep Mul ti -Di rectional Li nea r Mul ti -Di rectional Li nea r
5 Pl yos La tera l-45 deg Bounds/Agility ri ngs Li nea r Jumps/Step-Up Jumps La tera l Jumps/Lat-Med Hops Li nea r Hops
5-15 Movement Ski l ls Cutti ng Accel era tion Cros s over Abs ol ute Speed
Power Modera te-Heavy (Cl ea ns, Snatch, Keiser Squat) Li ght (Jumps , Swi ngs, DB Sna tch) Modera te-Heavy (Cl ea ns, Snatch, Keiser Squat) Li ght (Jumps , Swi ngs, DB Sna tch)
40-45
Correcti ve Ba s ed on indivi dual Ba s ed on indivi dual Ba s ed on indivi dual Ba s ed on indivi dual
Core Anti -La teral Flexi on Anti -Extens ion Anti -Rota tion Anti -Extens ion/Hybrid
• SAMPLE OFF- 1.
*1-4 are in place, movements are 10 yds unless
Lateral Squat x 5
otherwise noted*
SEASON MULTI- 2.
3.
Rotational Squat x 5
Cross Behind Squat x 5
DIRECTIONAL DAY 4.
5.
Diagonal Reaching SL RDL (R/L only) x 5
Walking Cross Crawl Fwd/Bwd
6. Crossover Skip x 2 each way
7. Quick Carioca
8. Quick Shuffle
9. Drop Squat to Base Rotations to Sprint 2x5 sec.
• SAMPLE OFF-
1. Knee Hugs
2. Rev Reaching SL RDL
(ACCELERATION) DAY
6. Quad to SL RDL
7. Linear March
8. Linear Skip – backside emphasis
9. High Knees
10. Neural Act: Base Pogo’s to Sprint 2x5 sec.
MOVEMENT DYSFUNCTION
• THE “PATTERNED” AMERICAN FOOTBALL PLAYER
• Lower Crossed/PEC
• Upper Crossed
• IMPLICATIONS
• Weak Glutes, Hip Rotators, Anterior Core, Scapular Retractors
• Overactive/Tight Lumbar Extensors, Hip Flexors, Pecs, Upper
Traps
• Altered Respiration Patterns
TRAINING CONSIDERATIONS
• SQUARE PEG, ROUND HOLE
• Squat
• Bench
• Deadlift
• Olympic Lifts
PROGRESSION - REGRESSION
• SLOW FAST
• SHORT LONG
BIG ROCKS
• LOWER BODY (PUSH)
• Squat
• Trap Bar Deadlift
• Rear Foot Elevated Split Squat
• Single Leg Squat
BIG ROCKS
• CORE (ANTI-EXTENSION)
• Roll-Out Progression
CORE (ANTI-ROTATION)
• A.R. Press Progression
CORE (HYBRID)
• TGU PROGRESSION
• WEIGHTED CARRY VARIATIONS
BIG ROCKS
• LOWER BODY (POWER)
• Plyo Progression
• Olympic Variations
• Kettlebell Swing
*Use straps
5 132 5 154 5 176
POWER
4 176 4 198 4 220
3 220 x 3 x 3 x
3 220+ 3 3
5 195 4 3
BODY DAY
5 205 4 3
1B: NEUTRAL GRIP PULL UPS
STRENGTH
6 BW 8 BW 10 BW
6 8 10
1-0-1 1-0-1 1-0-1
6 8 10
5 BW 5 BW 5 BW
1-0-1 1-0-1 1-0-1
5 5 5
5 5 5
6 100 6 6
CORE & AUXILIARY
6 6 6
2C: SIDE PLANK (ON BOX) + HIP FLEXION
4ea BW 5ea BW 6ea BW
4ea 1 rep per BC 5ea 1 rep per BC 6ea 1 rep per BC
SKILL
Day 2
5 65-95 5 5
5 5 5
5 x 5 x 5 x
5 5 5
• SAMPLE OFF-
1A: DUMBBELL REAR FOOT ELEVATED SPLIT SQUAT
BODY DAY
5 5 5
5 5 5
8 10 12
8 10 12
2-0-1 2-0-1 2-0-1
8 10 12
6 5 4
6 5 4
8 ea BW 8 ea 8 ea
8 ea 8 ea 8 ea
5 5 5
5 5 5
PLYOMETRICS
• A FERRARI ENGINE WITH FIAT BREAKS
• ESD WORK
• Tempo Runs
• Aerobic Capacity Circuits
• Short, Long Shuttles
• Interval Work (HIIT)
BIG
Day 1 Day 2
NEW YORK SAN DIEGO LOS ANGELES NEW YORK SAN DIEGO LOS ANGELES
Monday Oct.31 Monday Nov. 7 Monday Nov. 14 Wed/Thur Nov. 2/3 Wed/Thur Nov. 9/10 Wed/Thur Nov.16/17
BAND RESISTED KETTLEBELL SWING MOBILITY/ACTIVATION
PAIR W/ KBELL TALL KNEEL T-SPINE ROTATION 2X3 BC'S EACH WAY (14-18 KG) BAND ROTATOR CUFF PULL APARTS 1X15
6 20 24 6 22 26 6 24 28 DB/PLATE YTW's 1X10 EACH
6 6 6 BAND FACE PULLS 1X15
x x x
6 6 6
HANG CLEAN PULL + HANG CLEAN
PAIR W/ KBELL HALF KNEEL ANKLE MOB 2X10 (14-18 KG)
• SAMPLE
1A: BARBELL SQUAT 5 70kg Cl. Pull 5 70kg Cl. Pull 5 70kg Cl. Pull
5 90kg Cl. Pull 5 90kg Cl. Pull 5 90kg Cl. Pull
x x x
IN-SEASON
5 135 4 195 240 4 205 250 5 5 5
3 225 4 250 275 4 265 290 5 5 5
• ANTI-EXTENSION/PELVIC CONTROL
• Roll-Out
• Breath Work (PRI)
• SHOULDER/NECK PACKING
• Weighted carries, TGU’s, Deadlifts, Swings
COGNITIVE STRATEGIES
• SELECTION BIAS
“We don’t see
• SURVIVORSHIP BIAS things as they
are, we see
• GAMBLER’S FALLACY things as we are.”
• FUNDAMENTAL ATTRIBUTION ERROR
- Anais Nin
• CULTURE BIAS
• SELF-SERVING BIAS
• Curse Of Knowledge
• Still Useful
HISTORICALLY SPEAKING
• GROSS MISMANAGEMENT OF TRAINING LOADS
• Ignorance Is Bliss
MONITOR
• EXTERNAL vs INTERNAL LOAD
• Acute vs Chronic
• Neurological Data
• Top Ups
• Pitch Counts
• Recovery
• Conversation
• Education Process
THANK
YOU
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LECTURE
D AV I D J O Y C E LACHLAN WILMOT
GSW Giants GSW Giants
Tw i t t e r : @ D a v i d G J o y c e
@lachlan_wilmot
The strength and power programme
in high performance sport
1 - 4:30pm 1 - 4:30pm
Physio Time Physio Time
1 - 4:30pm 1 - 4:30pm
Physio Time Physio Time
Integrated
APU Co-Pilots
Decision Performance
Making Periodisation
Compass
Availability
Sharpen
the
Sword
Relationships
Co-Pilots
Performance
Periodisation
Sharpen
the
Sword
Availability
AVAIL
ABILITY
Integrated
APU
Decision
Making
Compass
Decision
Making
Compass
Focus Points:
3. Expectation alignment
@Giants_APU
@DavidGJoyce
@lachlan_wilmot
@performancecoach_wilmot
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LECTURE
MICK STIRELI
S y d n e y Po l i c e Fo r c e
“ H e a l t h a n d Fi t n e s s S o l u t i o n s , A
Pa t h w a y Fo r E v e r y O f f i c e r ”
Tw i t t e r : @ M i c k S t i e r l i
2/8/17
Heading
“The only thing
necessary for the
triumph of evil is that
good men (and
women) do nothing.”
“Most of the people in “Then there are the wolves, and “Then there are
our society are sheep. the wolves feed on the sheep sheepdogs, and I’m a
They are kind, gentle, without mercy.” Do you believe sheepdog. I live to
productive creatures who there are wolves out there who protect the flock and
can only hurt one will feed on the flock without confront the wolf.”
another by accident.” mercy? You better believe it.
There are evil men in this world Or more importantly I
and they are capable of evil am fortunate enough
deeds. to do my best to care
for the sheepdogs
1
2/8/17
HeadingRECRUITS
Injuries
Movement Occupational
quality Tasks
2
2/8/17
Physical Demands
Heading
Heading
“An ounce of prevention is
worth a pound of the cure”
Benjamin Franklin
Heading
Claims per 100 FTE have
decreased from 21.4
(approximately 1 claim per 5
FTE)
to 14.1
(approximately 1
claim per 7 FTE)
3
2/8/17
THE PROGRAMS
Heading
Rehabilitation
Hurt on duty / compensable injuries
Aim; return Officers to pre-injury duties.
Preventative
Proactive injury reduction and general health program
Aim; increase operational availability.
Psychological illness
Built around evidence of structured, goal
orientated exercise programs to improve
mental health
Aim; improve mood, depressive symptoms,
sleep quality and general health.
LOCATIONS / STAFF
Heading
Central Met: SPC South West Met: Moorebank Northern Region: Beresfield
4
2/8/17
Heading
Why is Reconditioning Important?
Heading
INSERT RESULTS
Heading
Recondition
Re-engage Re-learn
Re-Charge
5
2/8/17
Heading
“Game” day better than before!
Lindt Café Siege Sydney 15-12-2014
Embed
Improve
healthy
physical
workplace
resilience • Raise the profile of the PTI and
• Teach strategies to self manage practices embed their role in a policing
environment
• Internal support to drive
• Increase health and wellbeing education Your Healthcheck,
knowledge RECON, Dietitian, PSO, Equity, IM
6
2/8/17
Video coaching
and education
packages
Delivered in
Fortnightly Packages
7
2/8/17
Insert Results
Movement
Effect
RESTART
RECON
8
2/8/17
Scores (total /21 and scoring a 0 or 1) were analysed and compared with Admin/Sick Leave
and Workers Compensation related leave.
Result:
People that scored a 1 or 0 i.e. poorly performed / failed, </= 5 tests have a lower leave
hours taken on average compared to people who score a 1 or 0 in > than 5 tests.
Avg. Leave/Year
Scored a 1 or 0 2013 2014 2015 2016
2013 - 2016
Heading
Referral to the program occurs for a variety of reasons:
• recurring sick leave
• concerns with the weight and / or physical fitness of the officer
• a desk bound officer facing imminent DEFTAC / AAOT.
• an officer scheduled to or regularly undertakes a task associated with a heightened
risk of injury (e.g. Training, unit demands)
• an officer displaying signs of low psychological resilience.
Heading
Restart Risk Profile
We have a Check list of Criteria through which we have created a risk profiling tool which
we as a team believe is relevant in the policing population.
Each Criteria is allocated a point in some cases scoring well can remove a point.
9
2/8/17
Heading
Ankle Upper Limb Upper Limb
Complex Pull Push
NYC 1 2 3
Heading
Police officers
Heading
Because
Firefighters
need heroes
too..
10
2/8/17
Heading
Officers who have undergone Restart
18 18 18 18
17 17 17 17 17 17 17
16 16 16 16 16 16 16 16 16
15 15 15 15
14 14 14 14 14 14 14 14 14 14 14 14 14 14
13 13
12 12 12 12 12
11 11 11 11 11
10 10 10 10 10
9 9
8 8 8
7 7 7
6 6 6
4 4
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
On average the officers prior to entering RESTART are scoring 11 out of 21. On average we
have increased this score to 15 out of 21.
Heading
RECONNECT is a structured exercise and goal setting program to assist officers with
psychological illness transition back in to the work force.
The RECONNECT program aims to empower Officers with confidence and knowledge
of 'exercise as medicine.'
Heading
Chronic
Stress
and
Fatigue
Photos of UK soldiers
before, during and
after deployment to
Afghanistan
11
2/8/17
Heading
Heading
Heading
The Hypervigilance Biological Rollercoaster
On Duty
Alive, Alert, Energetic, Involved, Humorous
12
2/8/17
Heading
How do we do it?
Heading
“We make a
difference
because of
the people
not the
process”
HeadingThe Team
Steve Adam Dean
Carla PETTY
McCULLAGH WATERSON MOTTEE
Wendy SC Kayla
Ben HINTON
JEFFREY ROSS
13
2/8/17
HeadingTHANK YOU
• Ron McKeefery
• PLAE
• Sorinex
• Versa Climber
• Versa Pulley
• Iron Grip
• Intek
• Train Heroic
• Samson Equipment
• Gymaware
• And to you for your attendance
HeadingQuestions
Mick Stierli
+61 414 647 645
Katalystperformance@gmail.com
Twitter: @MickStierli
14
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LECTURE
DAN BAKER
ASCA President
“ U s i n g Ve l o c i t y M e a s u r e s To I m p r o v e
R e s i s t a n c e Tr a i n i n g P r o g r a m m i n g A n d
Coaching”
2/4/17
Velocity
&
“Strength”
v
“Power”
exercises
• When
veloci9es
are
high
and
accelera9on
con9nues
to
end
of
ROM,
it
is
a
“Power”
exercise
1
2/4/17
2
2/4/17
GymAware
Push accelerometer
•
eg.
highest
velocity
in
any
sampling
period
eg.
1-‐msec
or
5-‐
msec
sampling
period
3
2/4/17
• But
also
plenty
of
data
and
support
for
using
both
Average
and
Peak
for
loaded
jump
squats
and
WeightliLing
4
2/4/17
NB
Baker
&
Newton
JSCR
2009
~
75%
1RM
Bench
press
=
0.57
(0.07)
González-‐Badillo
et
al.
Int
J
Sports
Med
2010
~
75%
1RM
Bench
press
0.56
(0.04)
0.9 0.92
0.90
0.89 0.89
0.88 0.88
0.87
0.86
0.84
0.8 0.82
0.81
0.77
0.7
0.6
Rep 1 Rep 2 Rep 3 Rep 4 Rep 5 Rep 6
5
2/4/17
Squats…
Squats
60% 70% 80% 90% 100% Note
1RM 1RM 1RM 1RM 1RM
Elite
Australian
rowers
0.56
0.47
0.37
~0.32
~<
0.3
Farris
et
al.
Scan.JMSS
2015
Resistance
trained
Pallares
et
al
2014
1.0
0.85
0.67
0.54
0.37
Resistance
trained
Paused
Pallares
et
al
2014
0.81
0.71
0.61
0.51
0.39
Track
&
Field
Paused
Sprints
&
jumps
0.85
0.72
0.59
0.46
0.33
Portugal
Conceição
et
al.
JSS
2015
Elite
Spain
skiers
0.87
0.76
Bau9sta
et
al.
JSCR
2016
U/19
Spain
Soccer
0.98
Hoyo
et
al.
JSCR
2016
No
real
difference
at
~1RM
and
it
is
difficult
to
squat
>
~
0.75-‐0.8
m/s
Average
velocity
(<
60%)
without
feet
raising
on
a
free
weigh
Squat…
Average
trainers
1RM
=
91.2
kg
~0.67
~0.60
0.46
0.34
@
80.3
kg
BWT
6
2/4/17
Compe22ve
powerlikers!
(Helms
et
al
JSCR
2016)
Males
80%
85%
90%
95%
100%
BWT
=
87.9
1RM
1RM
1RM
1%M
1RM
(n=12)
1RM
=
Squat
0.66
0.54
0.44
0.33
0.23
202.5
kg
7
2/4/17
8
2/4/17
Bench
Press
1RM
and
and
the
last
rep
of
85%1RM
Athlete
whose
1RM
velocity
is
0.19
m/s
and
whose
6RM
(@85%1RM)
was
0.17
Front
squat
1RM
and
and
the
last
rep
of
85%1RM
Athlete
whose
1RM
velocity
is
0.34
m/s
and
whose
5RM
(@85%1RM)
was
0.34
9
2/4/17
Pull-‐ups…
1RM
and
and
the
last
rep
of
85%1RM
0.18
m/s
for
both
1RM
and
85%
1RM
Power
exercises
• Plenty
of
data
on
jump
squats,
bench
press
throws
etc
using
Peak
or
Average
or
MPV
10
2/4/17
11
2/4/17
• For
heavier,
loaded
jump
squats
(JS),
the
best
AVERAGE
POWER
occurs
at
around
1.0
m/s
AVERAGE
VELOCITY
• For
bench
press
and
bench
press
throws
(BT),
the
best
AVERAGE
POWER
occurs
at
around
0.85
to
0.9
m/s
AVERAGE
VELOCITY
• This
is
usually
around
50%
1RM
(can
be
different
for
tall
or
strong
athletes)
• But
TRAINING
for
Jump
squats
and
Bench
throws,
use
loads
of
mainly
20-‐45%
1RM
12
2/4/17
80
kg
~
55%
1RM
1.58
m/s
1.13
m/s
1.85
m/s
1.33
m/s
100
kg
~
69%
1RM
1.59
m/s
1.13
m/s
1.91
m/s
1.37
m/s
110
kg
~
76%
1RM
1.53
m/s
1.1
m/s
1.66
m/s
1.19
m/s
120
kg
~
83%
1RM
1.59
m/s
1.14
m/s
1.71
m/s
1.22
m/s
130
kg
~
90%
1RM
1.44
m/s
1.03
m/s
1.78
m/s
1.27
m/s
140
kg
~
97%
1RM
1.43
m/s
1.02
m/s
1.91
m/s
1.37
m/s
145
kg
=
100%
1RM
1.36
m/s
0.97
m/s
1.46
m/s
1.04
m/s
13
2/4/17
Comparison
of
Less
Strong
Male
(lek)
and
Strong
Female
(Right)
Barbell
Peak
Average
Barbell
Peak
Average
weight
velocity
velocity
weight
velocity
velocity
60
kg
1.51
m/s
1.08
m/s
50
kg
1.64
m/s
1.19
m/s
71%
1RM
71%
70
kg
1.48
m/s
1.05
m/s
55
kg
1.64
m/s
1.19
m/s
82%
1RM
79%
1RM
60
kg
1.60
m/s
1.16
m/s
86%
1RM
80
kg
1.28
m/s
0.91
m/s
65
kg
1.59
m/s
1.15
m/s
94%
1RM
93%
1RM
85
kg
=
70
kg
=
1.5
m/s
1.08
m/s
100%
1RM
1.43
m/s
1.03
m/s
100%
1RM
This
athlete:
Squat
1RM
=
221
kg.
They
failed
this
power
clean
with
132.5
kg
with
a
Peak
velocity
of
1.51
m/s
and
average
velocity
of
1.09
m/s.
Did
they
fail
due
to
strength
or
technique?
14
2/4/17
• 2.
Force
•
1RM
full
squat
-‐
AVERAGE
velocity
• Now
we
need
something
in
the
middle,
to
analyze
how
the
athlete
uses
their
force
producing
capabili9es
combined
with
velocity
• JS Sports specific resistance (correlates to success/selec9on eg 40 kg or 100 kg) –
• Or
• 1RM
power
clean/hang
power
clean
~
will
also
be
around
1m/s
(Average
Velocity)
U/20
yrs
1.50
m/s
1.11
m/s
0.81
m/s
73.6
kg
141.9
kg
71.1%
52.1%
(n=17)
Maybe
a
quicker
test
is
to
do
a
jump
squat
test
with
50%
1RM(full
squat)
–
the
Average
velocity
will
be
around
1
m/s
and
you
be
very
close
to
Pmax
Or
Determine
WHAT
IS
THE
BEST
RESISTANCE
TO
TEST
FOR
YOUR
SPORT?
15
2/4/17
A
tale
of
three
great
studies:
Study#1.
Velocity
decline,
fa2gue,
lactate
and
ammonia
levels
across
3
sets
with
different
reps
and
“effort”...
SQ
BP
SQ
BP
SQ
BP
vel.
dec
%
vel.
dec.
lactate
lactate
ammonia
ammonia
%
3
x
12RM
46.5
63.3
12.5
8.9
125
111
3
x
10RM
45.7
58.4
11.7
7.8
97
89
3
x
8RM
39.8
56.9
10.4
7.5
78
79
3
x
6RM
41.9
56.8
10.0
6.9
65
68
3
x
4RM
32.0
49.8
6.9
4.9
61
53
3
x
8
(10RM)
32.3
46.1
8.6
6.0
62
64
3
x
6
(10RM)
22.0
29.8
6.3
4.6
48
47
3
x
3
(6RM)
19.6
23.7
3.5
3.1
47
51
3
x
2
(4RM)
16.6
18.9
3.0
2.6
41
48
Study#2.
Comparing
the
effects
of
Bench
Press
&
Squat
workouts…
3
x
4
@8RM
v
3
x
8
@8RM
~
80%1RM
Variable
Bench
Press
Squat
Differences
Differences
MP
velocity
loss
across
the
3-‐sets
34.5%
v
69.6%
36.6%
v
57.7%
48-‐hrs
V-‐1m/s
@
48-‐hrs
-‐
%
of
ini9al
104.9%
v
98.4%
102.1%
v
100.8%
pre-‐test
score
Combined
workout
effects
48-‐hrs
CMJ
-‐
%
of
ini9al
pre-‐test
score
101.9
%
v
95.6%
For
some
variables,
scores
return
to
base-‐line
at
6hrs
for
3
x
4
(8RM)
eg.
CMJ
Also
velocity
loss
correlated
moderately
with
changes
in
Testosterone,
Cor9sol
&
CK
levels
Gonzales-‐Badillo
et
al.
2015
Int.
J
Sports
Med
16
2/4/17
Study#3.
Using
velocity
loss
across
the
set
to
determine
the
end
of
the
set…
Longer-‐term
(8-‐wks)
effects
(Pareja-‐Blanco
et
al.
Scan
J
Med
Sci
Sports
2016)
• Study
using
Squats
(Smith
Machine)
&
8-‐wk
periodized
program
(ranging
from
~
70%
to
85%
1RM)
• 20%
v
40%
MP
velocity
across
the
set
to
determine
the
end
of
the
set
x
3
sets
x
4-‐min.
recovery
(+
warmup
sets)
• Adjust
training
weights
on
velocity
within
session
(if
needed)
• Deliberate
low
volume
(appeal
to
“sports”
athletes,
not
likers)
–
V20%
group
performed
only
60%
of
the
volume
of
the
V40%
group
• Results:
• Similar
gains
in
1RM
strength
• Trend
towards
bewer
gains
in
the
V20%
group
for
velocity
with
sub-‐max
loads
• Greater
gains
in
CMJ
for
V20%
group
• No
difference
in
20-‐m
sprint
(no
change)
• V40%
group
had
greater
hypertrophy
• V40%
group
had
decrease
%
of
MHC
11X
fiber
type
• If more than 66% of the possible repe22ons are performed or
• If
velocity
loss
of
greater
than
20%
(Squats)
or
30%
(bench
press)
within
a
set
occurs...
• Greater
lactate
accumula9on
&
ammonia
levels
within
a
set
and
across
3
sets
–
more
“damage”
• Implica9ons
for
in-‐season
training
or
those
who
do
not
wish
to
gain
muscle!!
• Consider
the
short-‐term
nature
of
studies
(8wks)
–
will
minimal
hypertrophy
con9nue
to
see
gains
in
strength/adapta9ons
aLer
longer
periods…?
• As
a
certain
velocity
is
cri9cal
for
success
in
the
exercise,
there
will
or
should
not
be
large
velocity
declines
in
a
set
or
across
3
or
more
sets
17
2/4/17
Power
Exercises
–
Snatch
Grip
Push
Press
4
x
8
@
70%
1RM
(~15
RM)
Power
Exercises
exhibit
less
velocity
loss
across
each
set!
Mean
#1
#2
#3
#4
#5
#6
#7
#8
Average
Velocity
Set
1
-‐
75
kg
0.99
0.94
0.95
0.94
1.00
0.98
0.96
0.96
0.97
Set 2 -‐ 75 kg 0.95 0.99 0.96 1.01 1.00 1.03 0.85 0.98 0.97
Set 3 -‐ 75kg 0.92 1.06 0.98 0.99 0.97 1.13 1.06 1.04 1.02
Set 4 -‐ 75 kg 1.04 0.98 1.00 0.98 0.90 1.02 0.91 0.99 0.98
• Stop
the
set
at
~
5-‐
10%
Velocity
Loss
within
a
set
OR
18
2/4/17
Part
3.
Using
velocity
data
in
training,
for
monitoring
and
to
improve
coaching
• Acute,
short,
medium
and
long
term
monitoring
&
tracking
of
velocity
during
resistance
training
• Do
not
have
to
measure
1RM
as
regularly,
if
veloci9es
are
known
for
resistances
from
about
60%
1RM
(especially
80+%1RM)
• Average
Velocity
allows
an
es9mate
of
the
Daily
Maximum
Strength
level
that
can
be
assessed
during
warm-‐up
sets
(above
60%
1RM)?
! ! !
!!
Figure!1.!!BWT!x!3/reps!!!!!!Figure!2.!+15!kg!x!2/reps!!!Figure!3.!+25!kg!x!2/reps! !!!!!!Figure!4.!!SUCESSFUL!!!!!!!Figure!5.!+40!kg,!FAIL!!
BEST!REP!=!0.86!m/s! !!!!BEST!REP!=!0.63!m/s! !!!!!!!!!!!!!!BEST!REP!=!0.45!m/s! !!!!!!BEST!REP!=!0.23!m/s!!!!!!!0.11!m/s!=!Rep!halted!!
Due
to
linear
rela9onship
between
points,
we
can
therefore
extrapolate
velocity
scores
for
+5
kg
(0.78
m/s),
+10
kg
(0.70
m/s),
+20
kg
(0.54
m/s)
and
+30kg
(0.34
m/s),
even
though
we
did
not
directly
test
those
resistances
19
2/4/17
• A
change
in
the
velocity
of
0.07
to
0.08
m/s
either
way
between
training
sessions
could
be
deemed
to
equate
to
a
change
in
1RM
strength
of
5%
(Sanchez-‐Medina
et
al.
2013)
• Incline
Leg
Press
=
About
0.08
m/s
for
every
5%
1RM
increment.
• (Pallares
et
al
2014,
Conceição
et
al
2015)
2-‐weeks
Two
Squat
workouts
–
132.5
kg
+
35
kg
bands
resistance
x
6
sets
of
3-‐reps
The
7%
increase
in
velocity
equivalent
~
2.5%
in
1RM
ie.
If
0.06
m/s
=
5%
1RM,
the
change
of
~
0.03
m/s
=
2.5%
1RM
Workout
Set
1
Set
2
Set
3
Set
4
Set
5
Set
6
mean
Rep
#1
0.45
0.39
0.47
0.52
0.34
0.43
0.43
Rep
#2
0.38
0.33
0.38
0.37
0.41
0.39
0.38
Rep
#3
0.4
0.4
0.31
0.37
0.41
0.37
0.38
Mean
0.41
0.37
0.39
0.42
0.39
0.4
0.40
20
2/4/17
3-‐weeks
RDL
115
kg
x
8
-‐
Determining
if
“real
change”
has
occurred?
Looking
at
best
&
worst
average
velocity
per
set
Set
1-‐
1st
to
last
rep
Set
2
-‐
-‐
1st
to
last
rep
Set
3
-‐
-‐
1st
to
last
rep
2-‐11-‐2015
0.77
-‐>
0.67
0.79
-‐>
0.65
0.78
-‐>
0.60
23-‐2-‐2015
0.77
-‐>
0.67
0.80
-‐>
0.68
0.80
-‐>
0.62
4-‐weeks
Two
Snatch
Push
Press
workouts
–
13-‐20%
increase
in
velocity
with
the
same
resistances
=
about
5-‐7%
increase
in
1RM
strength!
Set #4 -‐ 90 kg 0.81 0.78 0.80 0.83 0.83 0.85 0.82
Set
#2
-‐
80
kg
1.04
1.02
0.94
0.90
0.96
0.90
0.96
15.0
Set
#3
-‐
85
kg
0.99
0.98
0.89
0.94
0.97
0.93
0.95
24.3
Set
#4
-‐
90
kg
0.91
1.00
0.94
1.00
1.04
1.00
0.98
20.2
10-‐weeks
A
5kg
change
in
weight
liked,
but
is
that
the
“true
amount”
of
change?
21
2/4/17
6-‐months
Monitoring
velocity
across
periods
of
6-‐months
Monitoring
velocity
to
observe
“readiness”
or
“recovery”
across
a
6-‐month
in-‐season
in
Professional
rugby
players
using
20
kg
jump
squat
The
team
average
IS
2.33
M/S
at
the
START
&
“Real
Change”
is
about
4-‐7%
JS 20 KG AV. VELOCITY ACROSS AN IN-SEASON
2.40
2.30
2.20
2.10
2.00
One
year
Changes
in
velocity
squa{ng
160
kg
across
one
year
Three
years
Case
Study
–
Olympic
diver
1993-‐96
Jump
Squat
Average
velocity
changes
November
December
%
Change
1993
1995
JS
20
kg
1.37
m/s
1.54
m/s
12.4%
kg
JS
80
0.95
m/s
1.16
m/s
22.1%
Note
well,
5RM
squat
improved
by
50%
Baker,
SCJ
23(1):
2001.
22
2/4/17
Managing
Training
via
“Effort”,
Velocity
and
Strength
levels!
• The
first
(or
best)
indicate
current
strength
levels
and
the
last
rep
in
a
set
can
indicate
“Effort”/fa9gue
levels
• Eg.
• For
upper
body
pressing
“strength”
exercises,
Average
velocity
of
~
0.15-‐
0.20+
m/s
is
usually
associated
with
1RM!
• Eg.
the
third
rep
in
a
3RM,
the
5th
rep
in
a
5RM,
the
8th
rep
in
a
8RM
etc.
Squat…
Rela2onship
between
Effort
and
velocity
of
the
last/worst
rep
performed
in
a
set..?
Max
Effort
Near
Max
Hard
Effort
Medium
set
Effort
set
set
effort
set
(1-‐2
in
the
tank)
(2-‐3+
in
the
tank)
(3-‐5+
in
the
tank)
or
RPE
10
or
or
or
RPE
9
to
8.5
RPE
8
to
7.5
RPE
7
to
6
Last
rep
~
<
0.23-‐0.3
~
0.29-‐0.36
~
0.37-‐0.44
~
>0.45
m/s
23
2/4/17
• Your
last
rep
in
the
set
tells
you
your
acute
fa9gue
level
and
how
close
that
set
is
to
failure
or
max
effort
~
what
RPE
it
is
24
2/4/17
Another
example
–
Australian
Rugby
Union
Training
Squad
Players
Upper
body
Wk
1
Wk
2
Wk
3
Strength
day
S
X
R
3
x
8
3
x
8
3
x
5
%1RM
(planned)
70%
75%
75-‐80-‐85%
Mean
velocity
0.67
0.55
0.5
(actual)
Mean
velocity
0.65
0.56
0.41
(planned)
Upper
body
Power
day
S
X
R
6x4
6x4
5x3
%1RM
60%
64%
70%
Mean
velocity
0.83
0.83
0.73
(actual)
Mean
velocity
0.85
0.75
0.70
(planned)
25
2/4/17
N=10
Wk
1
Wk
2
Wk
3
S
X
R
3
x
5
3
x
5
3
x
3
Weight
116.7
130.0
135.6
(KG)
Mean
velocity
1.25
1.05
0.98
(actual)
Mean
velocity
>
1.2
>
1.05
>
1.0
(planned)
26
2/4/17
27
2/4/17
NB
VBT
had
22
out
of
30
reps
>
0.40
m/s
@
0.41
m/s
average
per
rep
~
FBT
had
no
reps
out
of
29
>
0.40
m/s
@
0.28
m/s
average
per
rep
Set 1 0.56 0.53 0.56 0.54 0.56 0.54 0.51 0.45 0.53
Set 2 0.65 0.68 0.64 0.58 0.54 0.56 0.60 0.52 0.59
Set 3 0.60 0.58 0.59 0.59 0.58 0.54 0.54 0.47 0.56
For
the
first
three
reps,
the
athlete
is
not
performing
the
technique
of
the
exercise
as
well
as
usual
The
coach
provides
the
appropriate
“correc9ve
coaching
cues”
The
athlete
implements
the
appropriate
changes
within
the
set
and
as
a
result,
the
mean
velocity
of
the
last
three
reps
improves
drama9cally,
back
to
their
usual
level
for
this
athlete
28
2/4/17
Conclusions
• Velocity
can
be
used
to
prescribe
resistances
Or
• Velocity
can
“influence”
programming,
training
and
coaching
decisions
29
2/4/17
Ques2ons?
• danbakerstrength@gmail.com
30
notes
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© 2017, PLAE
notes
PLAESUMMITS.COM
© 2017, PLAE
notes
PLAESUMMITS.COM
© 2017, PLAE
PLAESUMMITS.COM
© 2017, PLAE