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schedule
7:00-8:00am 1:30-2:20pm

Registration Dave Pulok a- M iami Dolphins (Lecture) “NFL:

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

David Joyce and Lachlan Wilmot – GSW Giants

8:30-9:20am (Lecture) “ The Role O f The Strength And

Chris Gaviglio – Queensland Academy of Spor t Power Programme I n The H igh Per for mance

(Lec ture): “Strategies for M anaging The Per i Environment ”

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

10:30-11:20am Dan Bak er – ASCA President (Lec ture) “Using

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

Roundtable Discussion table asks one question to group about own

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

“Strategies for M anaging The Per i


W i n d o w o f C o m p e t i t i o n”

Tw i t t e r : @ C h r i s G a v i g l i o
4/2/17

THE PERI-WINDOW OF COMPETITION


Chris Gaviglio

Peaking •  Individuality
(tapering) •  Variance

•  Load management
Special •  Sharpening focus
Training •  Resilience and stress management

Venue •  Sleep –ac:vity cycle


adap:on •  Compe::on prep
Compe::on

•  Physical
Priming •  Psychological
Recovery •  Timing

Warm-up • Muscle and body temperature


• PAP

PRE-COMPETITION PRIMING AND


WARM-UP STRATEGIES

1
4/2/17

Speed/ Acceleration
Performance

Anabolic
Muscle Motor Unit Hormones,
Temperature (Tm) Recruitment Psychology,
movement Priming

Warm-up Neuromuscular Hormonal, movement


Passive Heat Priming and Psychological
Maintenance (e.g. PAP) Priming
(e.g. Exercise, Videos)

MUSCLE TEMPERATURE AND POWER


OUTPUT
41 1⁰ C increase 6000
40.5 Returns 4-8% power 5750
40 5500
Muscle Temperature (OC)

Peak Power Output (W)

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

40min 20min 40min 20min


Standard Standard PHM PHM
0

-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

18°C: TRACKSUIT +/- PHM BLANKET


Athlete 1
8.0%
6.0%
4.0% Thigh - Tracksuit

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

18°C: TRACKSUIT +/- PHM BLANKET


Athlete 2
7.0%
6.0%
5.0%
4.0%
Thigh -Tracksuit + PHM
3.0%
Thigh - Tracksuit
2.0%
1.0%
0.0%
5 min 10 min 15 min 20 min

% change in thigh skin temperature compared to post warm-up values

5
4/2/17

18°C: TRACKSUIT +/- PHM BLANKET

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%

% change in thigh skin temperature compared to post warm-up values

DEBRIEF TIME…

6
4/2/17

SPECIAL CIRCUMSTANCES – INCREASING ENVIRONMENTAL


TEMPERATURE
5

4 Slower last sprints


At higher temps first sprints (heat load fa:gue)
3
are faster but last sprints are
slower
2
SLOWER

Repeat Sprints (7’s Rugby) at different ambient


35⁰ C
1 temperatures 25⁰ C
15⁰ C

0
1 2 3 4 5
FASTER

-1 Repeat Sprint
Faster first sprints in heat
-2

HEATING AND COOLING


(WARM LEGS – COOL BODY)
10⁰ 35⁰

vs.

HEATING AND COOLING


(WARM LEGS – COOL BODY)
10⁰

10⁰ Passive Cool


warm Slushy
(legs)
First 2 +2 to 6 -2 to -4
repeats
Last 2 0 to -1 +1 to 2
repeats

Best gains in the cold by passive warming


alone
Added cooling reduces first sprint speed and
no real gain in laher sprints

7
4/2/17

HEATING AND COOLING


(WARM LEGS – COOL BODY)
10⁰ 35⁰

10⁰ Passive Cool 35⁰ Passive Cool


warm Slushy warm Slushy
(legs) (legs)
First 2 +2 to 6 -2 to -4 First 2 +2 to 3 0 to -3
repeats repeats
Last 2 0 to -1 +1 to 2 Last 2 -2 to -4 +2 to 6
repeats repeats

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%

2.0% Heat - CON

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

Speed and Acceleration


Performance

Muscle Temperature Motor Unit


Anabolic Hormones
(Tm) Recruitment

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

Muscle Motor Unit Anabolic


Temperature (Tm) Recruitment Hormones

Elevating T may lead to increase in strength, power,


cognitive function, decision making, aggressive and
motivation to compete

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

In professional Rugby players ….

PERFORMANCE OUTCOMES

PSYCHOLOGICAL FACTORS

•  Video response is highly VARIABLE and highly INDIVIDUAL


•  Professional rugby players differ from amateur (amateur don’t like
collision video)
•  Track cyclists differ from rugby players

•  Two things persistently increase T


•  Video of oneself doing well
•  Authen:c words of support and confidence from trusted mentor

11
4/2/17

ALTERNATIVE METHODS OF PRIMING

BFR – HORMONAL PRIMING

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

MORNING EXERCISE AND INFLUENCE ON


AFTERNOON PERFORMANCE

Circadian rhythm of testosterone (Kraemer et al., 2001)

Treatment – 9am Testing– 3pm

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

Cook et al. (2014). J Sci Med Sport, 17: 317-321

13
4/2/17

CASE STUDY – ALTERNATIVE METHOD


OF HORMONAL PRIMING FOR
COMPETITION

SOMETIMES ITS JUST ABOUT THE LOVE…

AND WE DON’T GET THE OPPORTUNITY


TO PROVE OTHERWISE.

14
4/2/17

PUTTING COMBINATIONS TOGETHER

3-6 45-20 15 12-8


hours mins mins mins

CompeQQon
Start

Priming Ac:ve Video + PAP
WU feedback s:mulus

Passive heat maintenance

15
4/2/17

CASE STUDY – DISCUS THROWER


1200
1000
800
Testosterone (pg/ml)

600 Comp 1
63.98m
400 Comp 2
63.54m
200 Comp 3
62.94m
0
Day Before Comp Day Pre Comp
(Waking) (Waking)

STAGE 1 –THE COMPETITIVE SITUATION

STAGE 2 – INVESTIGATE THE PROCESS

STAGE 2 –THE PROCESS

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

CONSIDERATIONS AND CHALLENGES

RIO - 11AM QUALIFYING AND FINAL


STAGE 3 – HORMONAL PRIMING

10%

0%
Calisthenics BFR - b/wt BFR - 30% RM Gym
-10%
Testosterone
% Change
-20%

-30%

-40%

LOOKING AT THE WHOLE PICTURE…


650
600
550
Testosterone (pg/ml)

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

TAKE 2- A LITTLE MORE INTENSITY

550
500
450
Testosterone (pg/ml)

400 BFR (b/wt) - am


350
BFR load (30%RM) - am
300
Gym - pm
250
200
Pre Post 5hrs Post Waking
“Qualifying” (next day)

STAGE 4 – THE BIG STAGE


Rose 4am to eat breakfast

Concern – food & energy levels

Long travel :mes – 1hr on a bus

Extremely long call room :mes

Long wait :mes for facili:es / gym


equipment

18
4/2/17

CONCLUSION

Acute priming and warm-up strategies


provide an additional opportunity for ensuring
optimal power at competition time

PEAKING (TAPERING)

•  Theory is that a “change” in the nature of the load is used to peak an athlete

•  More contemporarily the theory suggests also


•  Build up a peak psychologically
•  Build up a skill execu:on peak
•  Build up a mental resilience / decision making peak

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

PROBING THE “SYSTEM” TO ADAPT THE APPROACH

Diferent peaking strategies


90
T/C RESPONSE

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

EFFECTS OF AMBIENT INTERMITTENT


HEAT ON RESISTANCE TRAINING
OUTCOMES IN ELITE STRENGTH AND
POWER ATHLETES

20
4/2/17

•  Squat 1RM: 1.7–2.3×BW kg


•  Weightliying total: 242.2 ± 65.1 kg

•  Nine elite weightliyers – Na:onal &


Olympic Level
•  Six male, three female
•  Experience: 7.1 ± 6.1 y

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

Acute priming and warm-up strategies provide


an additional opportunity for ensuring optimal
power at competition time

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.

Time Movement Drill / Exercise Focus Coaches Game Relativity

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

Extremely prepared (proactive)

Equipped to handle the unknown

Empowered and trusted to make


executive decisions

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

The Engine Room

3
2/6/2017

10

Kami

Depart for Rio

11

Adam

MEL USA -11 USA -12 USA -11


Spain - 4 China - 4 Hungary- 6

USA -13 USA -14


Brazil - 3 Hungary- 10

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

EQ(emotional intelligence) versus IQ

26

EQ Fundamentals

• Self-Awareness – ability to accurately perceive your own


emotions in the moment, and understand your tendencies in
different situations.
• Self-Management – ability to use your awareness of your
emotions to stay flexible, and direct your behavior positively.
• Social Awareness – ability to accurately pick up on emotions in
other people, and understand what is really going on with them.
• Relationship Management – The application of the first three
EQ skills; this is your ability to use your awareness of your own
emotions and those of others to manage interactions
successfully.

27

EQ and Income

• Over 42,000 people

• EQ scores compared
annual incomes

• W/ high EQs make an


average of $29,000 per year
more than people with low
EQs.

• On average, every point


increase in EQ adds $1,300
to an annual salary.

Dr. Travis Bradberry

9
2/6/2017

28

The Warmup – from here to there


Bridging the Gap
Between where they are (PSYCHOLOGICALLY and Physiologically) and where we want them to be

29

30

10
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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

10 min 20 min 30 min 40 min 50 min 60 min 70 min 80 min

Warmup timeline

11
2/6/2017

34

The 90s

35

The 2000s

36

2010ish

12
2/6/2017

37

Now….

38

39

13
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40

10,600 N 41

12x/BW

3.65x Take-Off Force

2,900 N

42

14
2/6/2017

Force = 6x BW 43

44

Side Effects of Sport

• 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
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46

Warm-Up??

47

AFTERMATH (wear & tear)


of High Volume of High Intensity

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

Altered joint forces Faulty motor


and altered program / motor
proprioception learning

48

Better Force Coupling = Stronger and More Powerful Movement

16
2/6/2017

49

50

Rituals and Traditions

51

Questions before you begin

• 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 ??

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2/6/2017

52

Principles, NOT Protocols


 Adapt  Adopt
 Simple  Complex
 Slow  Fast
 Static(iso)  Dynamic
 Active  Passive
 Low Intensity  High Intensity
 Partial ROM  Full ROM
 Activate  Potentiate

53

Checking the Boxes

 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

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55

56

57

Capture and Maintain Attention

19
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58

Humor, Interactive demonstrations


and even awkward moments
can get people going
and wanting more

59

Have Fun!

60

20
2/6/2017

61

62

63

21
2/6/2017

BRING YOUR 3 64

Vision

• Are we reflecting. what was succssedful what wasnt.



• Having a purpose or a vision and mission.

Driving the train, doesn’t set its course. The real job is laying down the track. – Taibi Kahler

65

66

Reflection

REFLECT and REFINE

22
2/6/2017

67

Take-A-Ways 68

1. Sh#@ happens; Be Adaptable


2. Capture attention and hold it
3. Warmups: A Simple Recovery Strategy
4. Principles, not protocols
5. The importance of psyche
6. Be a good learner
• Awareness of previous training stress
• What are you prepping for?
7. Learn from your athletes FIRST
8. Be intelligent, Be intentional and have FUN

69

23
2/6/2017

Tim Pelot
Senior Strength & Conditioning
United States Olympic Committee
Timothy.pelot@usoc.org
@tpelot7

71

Evidence for Superior Warm-up Strategies

72

Evidence for Superior Warm-up Strategies

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73

Evidence for Superior Warm-up Strategies

74

Evidence for Superior Warm-up Strategies

75

Evidence for Superior Warm-up Strategies

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76

Evidence for Superior Warm-up Strategies

77

Evidence for Superior Warm-up Strategies

78

Evidence for Superior Warm-up Strategies

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79

Evidence for Superior Warm-up Strategies

80

Evidence for Superior Warm-up Strategies

27
notes

PLAESUMMITS.COM
© 2017, PLAE
notes

PLAESUMMITS.COM
© 2017, PLAE
LECTURE

D AV E P U L O K A
Miami Dolphins

“NFL: Culture and Per for mance”

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?

“An expression of team values,


attitudes and beliefs about
sports and competition.”
- Dr. Jim Taylor

HOW DO WE
ESTABLISH CULTURE? v
Winning

LEADERSHIP TRAINING
• ARE YOU A TEAM OR A GROUP OF TALENTED INDIVIDUALS?

• Scored Average On Team Self-Assessment

• Lacked Real Leadership

• Lacked Consistent Accountability

• Communication Was Poor


TEAM BUILDING
• FORMED LEADERSHIP COUNCIL

• DEFINED “ISSUES” ON TEAM

• SET STANDARDS

• TEAM’S MISSION, VISION, PURPOSE

• ACTIVE ENGAGEMENTS
• MARTIAL ARTS
• SEAL TRAINING

TIMELINE OF EVENTS

Team Credo, Head Coach Fired


Leadership After 1-3 Start,
Commitment Video Final Record 8-8 Finished 6-10
June 2014 January 2015 October 2015

April 2014 September-December 2014 March-June 2015


Mastery Episodic More Engagements
Technologies Join Engagements Culminating with
Club Navy Seal
Experience

TIMELINE OF EVENTS

Clinch Playoff Spot For


Fined Star Player Cut 3 Starters After 1st Time In 8 Years,
$205K 1-4 Start 10-6 Record
July 2016 October 2016 December 2016

JANUARY 2016 September 2016 November 2016


Club Hires New Head Leaves Starting RB Home Cut Highly Popular
Coach Adam Gase For Opening Game Veteran Player
WHAT
HAPPENED?

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

• CONTRACTS NOT GUARANTEED UNCERTAINTY

• LARGE INCOME DISPARITY CONTEMPT


CBA
• ANNUAL CALENDAR

• OFF-SEASON TRAINING RESTRICTIONS

• IN-SEASON TRAINING RESTRICTIONS

• MISTRUST BETWEEN PLAYERS AND LEAGUE

• PLAYERS’ AGENTS INVOLVEMENT

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

January EARLY OFF-SEASON

February EARLY OFF-SEASON

March NFL COMBINE (UN-OFFICIAL) OFF-SEASON PROGRAM START

April (UN-OFFICIAL) OFF-SEASON PROGRAM START OFF-SEASON PROGRAM PHASE 1 NFL DRAFT

May OFF-SEASON PROGRAM PHASE 2 OFF-SEASON PROGRAM PHASE 3

June OFF-SEASON PROGRAM PHASE 3 MANDATORY MINICAMP SUMMER (PLAYERS OFF)

July SUMMER (PLAYERS OFF)

August TRAINING CAMP

September

October
IN-SEASON
November

December

OFF-SEASON TIME RESTRICTIONS


• PHASE I – 2 WKS, S&C + MEETINGS ALLOWED, 4 HR MAX

• PHASE II – 3 WKS, S&C + MEETINGS + FIELD WORK ALLOWED, 4 HR MAX

• PHASE III – 3 WKS, S&C + MEETINGS + OTA’S, 6 HR MAX

4 DAY MINICAMP – ONLY MANDATORY EVENT ALL OFF-SEASON

LONGEST STRETCH OF CONTINUOUS TRAINING IS IN-SEASON!


ATHLETE HISTORY
• SOCIOECONOMIC BACKGROUND

• UNIVERSITY EXPERIENCE

• TRAINING AGE

• INJURY HISTORY

• NARRATIVE IDENTITY

PSYCHOLOGY OF THE ATHLETE


Introspection
Denial

LOSING

Gratitude
Rationalization

Blind Spots
Knowledge

SELF-AWARENESS ROAD MAP


CONFRONTATION COACHING CONFORMITY

COGNITIVE
AWARENESS
DISSONANCE
DEFENSE
MECHANISM

INTROSPECTION
TRAINING PHILOSOPHY
• DO NO HARM

• MOVEMENT (GROUND) BASED, MULTI-JOINT, MULTI-PLANAR

• BEST PRACTICES – RIGHT TOOL FOR THE JOB

• PROGRESSION – REGRESSION

• PROGRAM – REVIEW – ADJUST

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)

OFF-SEASON WEEKLY PLAN


Monday Tuesday Wednesday Thursday Friday

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

5 Medba l l Pus h/Throw n/a Pus h/Throw n/a

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)

Strength Upper Lower Upper Lower

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

Auxi l i ary Shoul ders/Grip/Neck Hi ps Shoul ders/Grip/Neck Hi ps

Core Anti -La teral Flexi on Anti -Extens ion Anti -Rota tion Anti -Extens ion/Hybrid

10-20 ESD Modera te Ha rd Li ght-Modera te Ha rd


Multi-Directional Speed (crossover), Upper Body Lift

8:00/10:25 Prep Circuit (3 stations, 5 min each) – 15 min


1. Reset: 90-90 Breathing + Groin Squeeze 3x3 BC’s each, All Fours Belly Lift 2x3 BC’s
2. Soft Tissue: Piriformis, Hip Abductors & Adductors
3. Mob/Act: T Spine/Scap: Quadruped Rotation w/breath x3e;
Supine 90/90 Rotation x5e; Prone Y, T, W, Press Swim x6e

8:15/10:40 Miniband Glute Activation (Yellow or Green) – 3 min


1. Base Pos. ER x10
2. Push to Base x 5 yds
3. Straight Leg Lateral Walk x 5 yds

8:18/10:43 Multi-Directional Movement Prep – 5 min

• 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.

8:23/10:48 Half Group to Plyos, Half to Wall Drills


Plyos – 5 min
1. NCM Lateral/Medial Ring Hops w/ stick 1x3
2. CM “ “ (24 total contacts)
Wall Drills – 5 min
1. Lateral Crossover Posture Hold x :20
2. Load & Lift x 5 ea

8:33/10:58 Movement Skills – 20 min


Partner Band Resisted
- Crossover to Base x 10 yds (switch after down and back)
- Crossover to Base – Resisted Out/Assisted Back 1 x 10 yds (“ “)
- Crossover to Base – “ “ “ (1 and 1) x 5 reps each way (switch after 1 side)
- Cross-Cross-Sprint x 2 each way

Tuesday 4/19 – Linear Speed (acceleration), Lower Body Lift

8:00/10:25 Prep Circuit (3 stations, 5 min each) – 15 min


1. Reset: 90-90 Breathing 2x3 BC’s each, Wall Taps 2x10 (R), 1x10(L), Glute Bridge to March 1x3 BC’s each leg
2. Soft Tissue: Soleus, Quad & Hip Flexor.
3. Mob/Act: Glute/Core: Straight Leg Lower 1x5e; Hip Lift w/Ball 2x5e; 1 Leg Bridge w/Ball 2x5e; Sup. March 1x5e

8:15/10:40 Miniband Glute Activation (Green) – 3 min


1. BW Squat x 10
2. Base Pos. Linear Walk Fwd/Bwd x 10yds
3. Accel Kick Backs 1x10 ea leg

8:18/10:43 Linear Dynamic Movement Prep – 5 min

• SAMPLE OFF-
1. Knee Hugs
2. Rev Reaching SL RDL

SEASON LINEAR 3. Quad


4. Rev Lunge & Reach
SPEED 5. WGS

(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.

8:23/10:48 Bigs+half of Mids to Plyos, everyone else to Wall Drills


Plyos – 4 min (20 total contacts)
1. NCM Linear Hurdle Jumps 1x5
2. CM “ “ 1x5
3. DC “ “ 2x5
Wall Drills – 4 min
1. Leaning Tower to Knee Drive – Load & Lift x 5 ea (switch after group has done both sides)
2. Load, Lift, March x 5 sec each (“ “ “)
**BIGs to Weight Room**
8:31/10:56 Movement Skills – 12 min
Partner Harness
1. Posture Hold to March x 10, March to Bound 2x10 – “switch” – Acceleration Run 2x10 – “switch”
Starts
1. Staggered Start 4x10 yds (2 ea leg)

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

• CHECK THE BUCKETS


• Fill
• Siphon

• LOW HANGING FRUIT


• Needs not likes
• Joint-By-Joint Approach

PROGRESSION - REGRESSION

• LESS JOINTS TO MORE JOINTS

• BODYWEIGHT EXTERNAL LOAD

• SLOW FAST

• SHORT LONG

BIG ROCKS
• LOWER BODY (PUSH)
• Squat
• Trap Bar Deadlift
• Rear Foot Elevated Split Squat
• Single Leg Squat

• LOWER BODY (PULL)


• Single Leg RDL
• Glute-Ham Raise
• Leg Curl Progression
• Reverse Lunge (Hybrid)
BIG ROCKS
• UPPER BODY (PUSH)
• Barbell or Dumbbell Bench (+ Incline Variations)
• Push Up Progression
• Kettlebell Single Arm Shoulder Press

• UPPER BODY (PULL)


• Pull Up/Chin Up
• Inverted Row
• Single Arm Dumbbell Row

BIG ROCKS
• CORE (ANTI-EXTENSION)
• Roll-Out Progression

CORE (ANTI-ROTATION)
• A.R. Press Progression

CORE (ANTI-LATERAL FLEXION)


• SIDE PLANK PROGRESSION
• SUITCASE CARRY

CORE (HYBRID)
• TGU PROGRESSION
• WEIGHTED CARRY VARIATIONS

BIG ROCKS
• LOWER BODY (POWER)
• Plyo Progression
• Olympic Variations
• Kettlebell Swing

• UPPER BODY (POWER)


• Medball Variations
• Keiser Push-Pull
BIG
Day 1
WEEK 1 WEEK 2 WEEK 3

Rest 60-90s Btw Sets


HANG CLEAN or HIGH PULL*

*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

No Rest Btw Exercises, 90s Btw Tri-Set


1A: BARBELL 35 DEG INCLINE BENCH PRESS

Leave a rep in the tank, notice tempo

• SAMPLE OFF- 3-5


3-5
135
155
3-5
3-5
135
155
3-5
3-5
135
155

SEASON UPPER 5 185 2-1-1 4 2-1-1 3 2-1-1

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

1C: HALF KNEELING T-SPINE ROTATION

Exhale with each rotation.

5 BW 5 BW 5 BW
1-0-1 1-0-1 1-0-1
5 5 5

5 5 5

No Rest Btw Exercises, 90s Btw Tri-Set


2A: DUMBBELL SINGLE ARM BENCH PRESS
6 90 6 6
6 95 1-0-1 6 1-0-1 6 1-0-1

6 100 6 6
CORE & AUXILIARY

2B: KEISER 1 ARM ROTATIONAL ROW


6 30+ 6 40+ 6 50+
6 1-1-1 6 1-1-1 6 1-1-1

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

WEEK 1 WEEK 2 WEEK 3

Rest 60-90s Btw Sets


TRAP BAR JUMPS - CM (SINGLE RESPONSE)

5 65-95 5 5

5 5 5

5 x 5 x 5 x

5 5 5

No Rest Btw Exercises: 90-120s After Pair

• SAMPLE OFF-
1A: DUMBBELL REAR FOOT ELEVATED SPLIT SQUAT

SEASON LOWER 3-5 BW 3-5 BW 3-5 BW

BODY DAY
5 5 5

5 2-0-1 5 2-0-1 5 2-0-1

5 5 5

1B: STABILITY BALL ROLLOUT

Incorporate breathing: 1 exhale per full rep (out and back)

8 10 12

8 10 12
2-0-1 2-0-1 2-0-1
8 10 12

No Rest Btw Exercises, 90s Btw Tri-Set

2A: KETTLEBELL 1 ARM-1 LEG RDL

6 5 4

6 2-0-1 5 2-0-1 4 2-0-1

6 5 4

2B: LATERAL SQUAT TO BENCH

8 ea BW 8 ea 8 ea

8 ea 2-0-1 8 ea 10 l b vest 2-0-1 8 ea 20 l b vest 2-0-1

8 ea 8 ea 8 ea

2C: T-HIP ROTATION (on turf)

5 5 5

5 1-0-2 5 1-0-2 5 1-0-2

5 5 5

PLYOMETRICS
• A FERRARI ENGINE WITH FIAT BREAKS

• LAND LIKE A HELICOPTER, NOT A PLANE

• SINGLE EFFORT TO MULTI-RESPONSE

• BILATERAL, UNILATERAL, MULTI-DIRECTIONAL


ENERGY SYSTEM
DEVELOPMENT (ESD)
• DEMANDS OF THE GAME
• 3 ½ - 4 Hours
• 3 – 15 Plays Per Drive
• 5 Seconds Per Play
• 20 – 40 Seconds Rest Between Plays
• 5 – 15 Minutes Between Series
• Large Force-Velocity Variation Between Positions

• ESD WORK
• Tempo Runs
• Aerobic Capacity Circuits
• Short, Long Shuttles
• Interval Work (HIIT)

SUMMER WEEKLY PLAN


MON TUES WED THU FRI

Movement Movement Movement Movement Movement


Prep Prep Prep Prep Prep
Multi- Total Body
Directional Plyo/Medball Linear Speed Plyo/Medball Lift
Speed
Total Body Optional
Total Body Lift Skills/Drills Skills/Drills ESD: (Green)
Lift
ESD:
ESD: LIGHT ESD: HARD ESD: HARD
MODERATE
(Green) (Red) (Red)
(Yellow)

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

TRAINING 1 275 315 1-0-1


3-4x1(STOP<.7m/s)
4
4
1-0-1 4
4
1-0-1
1A. KETTLEBELL 1 ARM 1 LEG RDL
Kettlebell in hand opposite stance leg
1B: GLOBE GRIP GRIP PULL UPS 1B. 1 ARM PULLDOWN 5 28+ 5 32+ 5 36+
Squeeze medball between feet to add weight (Kesier, 1/2 Kneeling) 5 5 5
1-0-1 1-0-1 1-0-1
6 BW 8 6 8 12 8 AHAP 5 5 5
6 6 8
1-0-1 1-0-1 1-0-1
6 6 8 1B: BARBELL BENCH 1B. BARBELL 20 DEG BENCH PRESS
5 135 Warm up as needed Warm up as needed
3 225 6 5
2-0-1 2-0-1 2-0-1
2A: STABILITY BALL LEG CURL (2 UP, 1 DOWN) 1 275 6 5
4 BW 5 BW 6 BW 3-4x1(STOP<.45m/s) 6 5
4 1-0-1 5 1-0-1 6 1-0-1
2A: SLIDEBOARD REVERSE LUNGE (1 ARM RACKED KBELL)
2B: ALT. DUMBBELL BENCH PRESS 6 BW 14 6 14 18 6 16 20+
1-0-1 1-0-1 1-0-1
5 95 100 5 100 105 5 105 110 6 6 6
5 1-0-1 5 1-0-1 5 1-0-1 2B: TRX INVERTED ROW
5 5 5 8 BW+ 10 BW+ 12 BW+
1-1-1 1-1-1 1-1-1
2C: AB WHEEL ROLL-OUT 8 10 12
8 BW 10 BW 12 BW 2C: BAND ANTI-ROTATION PRESS
8 1-0-1 10 1-0-1 12 1-0-1 8 1" BAND 8 1" BAND 8 1" BAND
1-1-1 1-1-1 1-1-1
8 8 8
MOST DIFFICULT TO LEARN
• HINGE PATTERN
• Deadlift
• Single Leg RDL
• Olympic Lifts/Kettlebell Swing

• 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

SEE THINGS AS THEY ARE…


MOST OF THE TIME
• VULNERABLE MON-SAT, 3 M TALL & BULLETPROOF ON SUNDAY

• Give Them The “Why”

• Curse Of Knowledge

• Meet Them Where They’re At

• Know Your Stuff!

• Coach, Therapist, Salesman All Rolled Into One!


THE “S” WORDS
• SPORTS SCIENCE
• Bad Rap or Bad Approach?

• Pendulum Swinging Back

• “Common Sense Department”

• Ends Justify The Means

• Careful With Our Own Biases

• Still Useful

HISTORICALLY SPEAKING
• GROSS MISMANAGEMENT OF TRAINING LOADS
• Ignorance Is Bliss

• Good Intensions Line The Road To Hell

• “Because We’ve Always Done It This Way”

• Science vs Experience aka Ego

MONITOR
• EXTERNAL vs INTERNAL LOAD

• Volume – Intensity – Play Speed (GPS/ZEBRA)

• Acute vs Chronic

• Subjective Data (Wellness Q’s, M&S)

• Neurological Data

• Alert System (Thanks Smart Guys Upstairs!)


ACTION
• DESCRIPTIVE PRESCRIPTIVE

• Goal: Individualize The Ultimate Team Sport

• Top Ups

• Pitch Counts

• Recovery

• Conversation

• Education Process

THANK
YOU
notes

PLAESUMMITS.COM
© 2017, PLAE
notes

PLAESUMMITS.COM
© 2017, PLAE
LECTURE

D AV I D J O Y C E LACHLAN WILMOT
GSW Giants GSW Giants

“ The R ole O f The Strength And Power Programme I n The


H igh Per for mance Environment ”

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

David Joyce & Lachlan Wilmot


GWS Giants Athle>c Performance Unit

Week 12 6th - 12th February


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Player Breakfast 7:15 - 8 Leadership Player Breakfast Player Breakfast
Breakfast
Rooty 7 - 7:40am Rooty
BISP SOP BISP SOP
Hill Group Group Group Screening & Prep Hill
E, F, G A&B C&D 7-7:20
7-7:20 Screening
Screening 7-7:40 8am 7:40 - 8am 7:20-7:40
8am 8am
7:20-7:40 Weights Learning Line Meetings Prep
Boxing/ Massage/
Prep Mentor
Conditioning Pilates
Groups
(Game Plan Discussion) 7:40-8 7:40-8
7:40-8:20 Screening Screening
7:40-8 7:40-8 Weights
9am 8-8:20 8-8:20
7:40-8:20 Screening Screening 9am 8 - 8:40am
9am Prep Prep
Weights 8-8:20 8-8:20 Learning
Massage/
Prep Prep Mentor Boxing/
Prep
Pilates
Groups
Conditioning 8:40 - 8:50am
8:40 - 8:50am 8:40 - 11am Training Preview
10am
10am
Training Preview Learning 10am
Boxing/ Massage/ T2 8:50 - 11:30am
Mentor
Groups
Conditioning Pilates (Rehab run/pool) CRAFT - T3 7:30
8:50 - 11:30am Recovery Screening
11:15am - 12pm
(Rehab run/pool)
CRAFT - T1
(Rehab run/pool) Interchange Presentation 11.30 - 12.30 7:30 - 10am
Player Lunch Recovery
12 - 1pm Rehab X-Train
Recovery 12 - 1pm Player Lunch
Lunch Rooty DAY OFF
SOP BISP 8 - 10am
Hill 12:30 - 1pm
12 - 1pm Player Lunch Physio Umpire Presentation (free Smash Up DAY OFF
12:30-1:30 12:30-1:30
AFL Codes & Policies: 12:30-1:30 Combat Individual Available kicks)
Rooty Weights Club/ Development
SOP BISP
Hill
1-1:30pm all Players Gymnastics /Robustness 8 - 11.30 30min Exam on Game
1:30-1:45pm Leadership Group Rooty
1:30-1:45pm 1-3 year Players 1:30-2:30 1:30-2:30
SOP BISP
Hill
Plan
1 - 1.45 Combat Individual 1:30-2:30
1 - 1.45pm 1 - 1.45 Individual Club/ Development Weights 1 - 2pm
Development 2:30-3:15pm all staff 1 - 2pm
Weights Touch Gymnastics /Robustness 1 - 2pm Touch/
/Robustness Massage
2:30-3:30 2:30-3:30
Weights
Robustness
Individual
Development
Hangarbash
1.45 - 2.30 Individual 2:30-3:30 Combat
Individual 1.45 - 2.30 1.45 - 2.30 Development Weights Club/ 2 - 3pm 2 - 3pm
/Robustness Gymnastics Touch/ 2 - 3pm
Development Weights Touch Massage/
/Robustness Individual Weights
Robustness
Development
12:30 - 4:30pm
2.30 - 3.15 Physio Time 3 - 4pm 3 - 4pm
2.30 - 3.15 Individual 2.30 - 3.15 Touch/ 3 - 4pm
Massage/
Touch Development Weights Individual Weights
/Robustness Robustness
Development

1 - 4:30pm 1 - 4:30pm
Physio Time Physio Time

Week 12 6th - 12th February


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Player Breakfast 7:15 - 8 Leadership Player Breakfast Player Breakfast
Breakfast
Rooty 7 - 7:40am Rooty
BISP SOP BISP SOP
Hill Group Group Group Screening & Prep Hill
E, F, G A&B C&D 7-7:20
7-7:20 Screening
Screening 7-7:40 8am 7:40 - 8am 7:20-7:40
8am 8am
7:20-7:40 Weights Learning Line Meetings Prep
Boxing/ Massage/
Prep Mentor
Conditioning Pilates
Groups
(Game Plan Discussion) 7:40-8 7:40-8
7:40-8:20 Screening Screening
7:40-8 7:40-8 Weights
9am 8-8:20 8-8:20
7:40-8:20 Screening Screening 9am 8 - 8:40am
9am Prep Prep
Weights 8-8:20 8-8:20 Learning
Massage/
Prep Prep Mentor Boxing/
Prep
Pilates
Groups
Conditioning 8:40 - 8:50am
8:40 - 8:50am 8:40 - 11am Training Preview
10am
10am
Training Preview Learning 10am
Boxing/ Massage/ T2 8:50 - 11:30am
Mentor
Groups
Conditioning Pilates (Rehab run/pool) CRAFT - T3 7:30
8:50 - 11:30am Recovery Screening
11:15am - 12pm
(Rehab run/pool)
CRAFT - T1
(Rehab run/pool) Interchange Presentation 11.30 - 12.30 7:30 - 10am
Player Lunch Recovery
12 - 1pm Rehab X-Train
Recovery 12 - 1pm Player Lunch
Lunch Rooty DAY OFF
SOP BISP 8 - 10am
Hill 12:30 - 1pm
12 - 1pm Player Lunch Umpire Presentation (free Smash Up DAY OFF
12:30-1:30 12:30-1:30 Physio
AFL Codes & Policies: 12:30-1:30 Combat Individual Available kicks)
Rooty Weights Club/ Development
SOP BISP
Hill
1-1:30pm all Players Gymnastics /Robustness 8 - 11.30 30min Exam on Game
1:30-1:45pm Leadership Group Rooty
1:30-1:45pm 1-3 year Players 1:30-2:30 1:30-2:30
SOP BISP
Hill
Plan
1 - 1.45 Combat Individual 1:30-2:30
1 - 1.45pm 1 - 1.45 Individual Club/ Development Weights 1 - 2pm
Weights Touch Development 2:30-3:15pm all staff 1 - 2pm
Gymnastics /Robustness 1 - 2pm Touch/
/Robustness Massage
2:30-3:30 2:30-3:30
Weights
Robustness
Individual
Development
Hangarbash
1.45 - 2.30 Individual 2:30-3:30 Combat
Individual 1.45 - 2.30 1.45 - 2.30 Development Weights Club/ 2 - 3pm 2 - 3pm
/Robustness Gymnastics Touch/ 2 - 3pm
Development Weights Touch Massage/
/Robustness Individual Weights
Robustness
Development
12:30 - 4:30pm
2.30 - 3.15 Physio Time 3 - 4pm 3 - 4pm
2.30 - 3.15 Individual 2.30 - 3.15 Touch/ 3 - 4pm
Massage/
Touch Development Weights Individual Weights
/Robustness Robustness
Development

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:

1. Good HP program underpinned by


clear philosophy

2. Humility as a performance coach

3. Expectation alignment

4. Shared ownership - no single owner


of program
Thank you for your time

@Giants_APU
@DavidGJoyce
@lachlan_wilmot

@performancecoach_wilmot
notes

PLAESUMMITS.COM
© 2017, PLAE
notes

PLAESUMMITS.COM
© 2017, PLAE
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

Health and Fitness Pathways


• A Solution for every officer

Sgt Mick Stierli BPhysEd, MExSc, CSCS*D,


TSAC-F*D, PhD Candidiate

Heading
“The only thing
necessary for the
triumph of evil is that
good men (and
women) do nothing.”

Which one are you?


Heading

“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

Sheepdogs protect the sheep


Heading

Florida Florida Florida Florida

Sydney Sydney Sydney

Lifetime Fitness (LTPD)


Heading

Recruits Frontline Specialists Retirement

Raise Train Sustain

HeadingRECRUITS
Injuries

Movement Occupational
quality Tasks

Physiological Police Defensive


Tactics
Qualities
Officer Performance

Pattern Progression Periodisation

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

Providing Rehabilitative and Preventative


Health Services to NSW Police Force Officers

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

Centre's are staffed by;


• Physiotherapists,
• Strength and Conditioning Coaches
• A Dietitian and Psychologist

4
2/8/17

Heading
Why is Reconditioning Important?

“Just because biological healing


has occurred, doesn’t mean that
injured officers are physically
ready to return to duty.”

Adapted from Joyce, D., & Lewindon, D. (2016). Sports Injury


Prevention and Rehabilitation. Integrating medicine and science for
performance solutions: Routledge.

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

The Movement Effect


Heading

The Movement Effect


Heading
• Improve employees mobility, stability • Pilot a coaching model utilising
and flexibility 250 PTI across NSWPF

• Approximately a $7 million cost to NR, • Model for future partnership


$38 million cost to NSWPF. based strategies e.g. HR
Command and Region
• Possibly save NSWPF $ 7.6 million.
Decrease Pilot a PTI
MSI by coaching
20% model

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

The Movement Effect


Heading

Video coaching
and education
packages

Delivered in
Fortnightly Packages

Injuries to police officers

Police officer weak points

7
2/8/17

We need adaptation over elimination.

Don’t change the environment change the people in the environment!!

The Movement Effect


Heading

Insert Results

The Movement Effect


Heading

Movement
Effect

RESTART

RECON

8
2/8/17

The Movement Effect


Heading
The Health & Fitness Unit put NSWPF Officers in NR through an FMS.

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

LOW RISK [0 - 5] 62.13 67.48 72.32 31.17 58.28


HIGH RISK [6 - 22] 71.31 86.33 75.85 64.85 74.58

Less injuries; more operational availability

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.

Officers can self refer or be referred by Command.


All referrals will undergo a standardised entry testing protocol; FMS and Your Health
Check.
• A 12 week roster of times and locations of testing for each command will be
circulated.
• From these assessments, if risk factors are apparent, the Officer is offered a place
in the RESTART program.

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.

Total possible score: 41

Interpretation: > 25 Very high risk


³ 17 High risk
14 – 16 Mod risk
£ 13 Low risk

9
2/8/17

Heading
Ankle Upper Limb Upper Limb
Complex Pull Push

Split Stance Trunk


Capacity
Squat Bracing

Walking Lower Limb


Deadlift
Lunges Power

NYC 1 2 3

Heading

Police officers
Heading

Because
Firefighters
need heroes
too..

10
2/8/17

Heading
Officers who have undergone Restart

RESTART FMS Results


20

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

Pre-program FMS Post-program FMS

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.'

Psychologist on staff. Scope is not to provide treatment, but as a resource and


communication channel to the treating team.

What we’ve seen:


Improvements in symptoms of low mood, anxiety, stress and trauma.
Significant improvements have occurred in relation to sleep quality and
motivation.
Officers have actually returned to pre-injury duties.
Currently only available in NR and SWMR

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

Tired, Detached, Isolated, Apathetic


Off Duty

Kevin Gilmartin PhD

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

Sunita Robbie Connor


Lee CLARK
SIDHU McCULLAGH GLEADHILL

Dan Andrew Shaun Scott


BUNYAN BRAMBLE CLEMENTS REDPATH

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
notes

PLAESUMMITS.COM
© 2017, PLAE
notes

PLAESUMMITS.COM
© 2017, PLAE
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  

PLAE  Strength  &  Condi2oning  Summit,  


Sydney,  Australian  February  11,  2017  
 
Using  Velocity  Measures  to  
Improve  Resistance  Training  
by  
Daniel  Baker,  PhD.  
President,  Australian  Strength  &  Condi2oning  Associa2on  
 
EDITH  COWAN  UNIVERSITY  
 
www.danbakerstrength.com  

I  have  been  measuring  velocity  during  


resistance  training  since  1993!  
•  Mainly  used  to  measure  velocity/power  adapta9ons  
in  “power”  exercises  

•  But  over  the  last  few  years  Spanish  researchers  have  


published  studies  showing  the  benefits  of  
monitoring  velocity  adapta9ons  also  in  “strength”  
exercises  

Velocity  &    
“Strength”  v  “Power”  exercises  
•  When  veloci9es  are  high  and  accelera9on  con9nues  to  end  of  
ROM,  it  is  a  “Power”  exercise  

Strength  exercise   Power  exercise  


Squat   Jump  squat,  squats  with  bands  
Bench  press   Bench  press  throws,  bench  press  with  bands  
DeadliL   Clean  varia9ons  –  Power,  hang,  pull  etc  
Press   Jerk  

1  
2/4/17  

This  presenta2on  will  be  in  


three  parts…  
•  Part  1  –  Norma9ve  velocity  data  

•  Part  2  –  Velocity  and  fa9gue  data  

•  Part  3  –  Using  that  velocity  data  in  training,  for  monitoring  


and  to  improve  coaching  

Part  1.  Norma2ve  velocity  data  


 
Measuring  velocity  during  resistance  training    
 
•  Force  plates  (many  are  now  portable)  

•  Linear  posi9on  transducers  (eg.  GymAware,  Tendo)  

•  Digital  filming  systems  eg.  3D  filming  –  EliteForm    

•  Accelerometers  (eg.  MyoTest,  Push,  Bar  Sensei,  Beast,  more  in  


development)  

 Linear  posi2on  transducers  

Tendodyne   Original  PlyometricPower  System  +  GymAware  

2  
2/4/17  

GymAware  

Push  accelerometer  

   Different  measures  of  velocity  


•  Velocity  (and  power)  has  two  main  measures!    

•  Mean  or  Average  Velocity  =  average  velocity  of  the  


en9re  concentric  Range  of  Movement  (ROM)  

•  Peak  Velocity  =  highest  velocity  at  any  measuring  point  


within  the  en9re  concentric  ROM  

•   eg.  highest  velocity  in  any  sampling  period  eg.  1-­‐msec  or  5-­‐
msec  sampling  period  

3  
2/4/17  

Mean  Propulsive  Velocity  (MPV)  is  also  used  by  the  


Spanish  researchers  
MPV  for  Half  Squat,  shown  here  as  “posi2ve  net  
accelera2on”    
  (Conceição  et  al.  JSS  2015)    
 

When  resistances  become  higher  than  ~60%  1RM,  there  


are  less  differences  between  Average  (Mean)  and  Mean  
Propulsive  velocity  scores  
 
Accordingly,  I  will  only  report  Average  or  Mean  Propulsive  velocity  scores  for  
60%  1RM  above  for  strength  exercises!  
 
 
•  “The  lighter  the  load  (and  higher  the  velocity  of  movement),  the  greater  
the  dura9on  of  this  braking  phase.  When  the  load  is  sufficiently  high,  this  
braking  phase  disappears.  Thus,  although  certain  inter-­‐subject  variability  
does  exist,  approximately  from  76%  1RM  onwards  the  full  concentric  
phase  can  be  considered  en9rely  propulsive,  mean  mechanical  values  of  
the  whole  concentric  phase  and  mean  propulsive  values  being  iden9cal”    
(Sanchez-­‐Medina  L  et  al.  Importance  of  the  Propulsive  Phase  in  Strength  Assessment.  Int  J  Sports  Med  2010;  31:  123–129)  
 

Which  measure  do  I  use?  

•  Average/Mean/MPV  velocity  for  monitoring  adapta9ons  or  


changes  in  1RM  strength  and/or  fa2gue  throughout  the  set  

•  Peak  velocity  for  Olympic  WeightliLing  performance  

•  Peak  velocity  for  monitoring  adapta9ons  or  changes  in  BWT  


jumping  and  throwing  

•  But  also  plenty  of  data  and  support  for  using  both  Average  and  
Peak  for  loaded  jump  squats  and  WeightliLing  

4  
2/4/17  

 Norma2ve  velocity  data  


•  We  need  more  research  ~  especially  “free  weight”  SQ,  BP,  DL,  PC!  

•  Need  different  types  of  athletes  to  develop  “normal  scores”  

•  Some  discrepancy  in  the  data,  especially  for  Olympic  WeightliLing  


exercises,  due  to  methodology  issues!  

Average  velocity  and  %1RM  in  different  key  


Strength  exercises  for  “normal  strength”  athletes  
Exercise   60%     70%     80%     90%     100%  
1RM   1RM   1RM   1RM   1RM  
Bench   0.77   0.61     0.46   0.31   0.17  
press   (0.07)   (0.06)   (0.05)   (0.05)   (0.04)  
 (1)  
Bench  Pull   1.06   0.92   0.79   0.65   0.52  
 (1)   (0.09)   (0.09)   (0.08)   (0.07)   (0.06)  
Sánchez-­‐Medina  et  al.  Int.  J  Sports  Med.  2013  

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)    

But  some  athletes  are  much  faster  –  


 Professional  rugby  players  ahaining  >  0.9  m/s  with  63%  1RM  in  the  
bench  press  compared  to  0.75  m/s  as  the  “normal”  score  –    
 
Elite  athletes  are  oken  EXCEPTIONAL  not  AVERAGE  
Mean Velocity NG Bench Press 95 kg (~ 63%1RM) for 3 Broncos Players
1.0

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

•  Set  2  in  green  v  Set  3  in  blue  

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  

A  comparison  of  compe22ve  likers  1RM  squat  in  


training…(raw,  full  squats,  no  pause)  

Male  PowerliLer   62%   70%   85%   92%   100%  


195  kg  
0.74   0.67   0.43   0.38   0.25  
 
Male  WeightliLer   60%   70%   81%   89%   100%  
185  kg  
0.62   0.62   0.51   0.39   0.23  
 
Female  WeightliLer   54%   70%   85%   92%   100%  
130  kg  
0.69   0.71   0.64   0.43   0.23  
 

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…  
 

More  recent  squat  data…  


Experienced,  strong  squahers  
 versus    
Average,  less  experienced  squahers  
(Zourdos  et  al.  2016)  

Squats   60% 75% 90% 100%


1RM 1RM 1RM 1RM
Experienced  
Squawers   ~0.72   ~0.55   0.34   0.24  
1RM  =  171.9  kg    
@  91.6  kg  BWT  

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  

1RM  =     Bench   0.44   0.35   0.24   0.17   0.10  


131.8  kg   Press  

1RM  =     DeadliL   0.46   0.37   0.29   0.21   0.14  


237.3  kg  

So  at  sub-­‐max  resistances  below  80%  1RM,  


different  strength  level  athletes  can  be  similar  in  
veloci2es  but  not  at  >  80-­‐100%1RM…?  
100%   95%   90%   85%   80%    
1RM   1%M   1RM   1RM   1RM  
Squat  -­‐  Strong   ~  0.23   0.33   0.44   0.54   0.66  
Squat  –  Less  Strong   ~  0.34   0.40   0.47   0.53   0.60  
Bench  press  –   ~  0.10   0.17   0.24   0.35   0.44  
 Paused  rep  
Bench  Press  –   ~  0.17   0.24   0.31   0.39   0.46  
Normal  rep,  no  pause  
DeadliL  –     ~  0.14   0.21   0.29   0.37   0.46  
Very  strong  

More  recent  work  by  Singh  et  al.  on  rugby  


union  and  rugby  league  players  (in  review)…  
Rugby  union  players,  squat  

7  
2/4/17  

Rugby  union  players,  bench  press  

Rugby  league  players,  back  squat  


 

Rugby  league  players,  bench  press  

8  
2/4/17  

One  of  the  most  important  things  to  


know  is…  
•  The  1RM  velocity  is  also  the  velocity  of  the  last  
rep  before  failure    
•  eg.  the  third  rep  of  a  3RM,  the  fiLh  rep  of  a  5RM  

•  If  you  know  an  athletes  1RM  velocity  (or  fa9gue  


velocity),  you  can  control  training  much  bewer  

•  Inter-­‐relatedness  of  velocity  and  RPE  methods  

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  

Key  take  home  points  for  strength  


exercises...  
•  1.  There  are  norma9ve  scores  for  some  key  
strength  exercises  

•  2.    But  each  exercise  has  a  different  velocity  profile    

•  3.    Individuals  vary,  especially  “explosive”  athletes  

•  4.    Need  more  data,  especially  on  free  weight  


exercises  with  different  athletes,  to  bewer  
establish  “norms”  

Power  exercises  
•  Plenty  of  data  on  jump  squats,  bench  press  throws  etc  using  
Peak  or  Average  or  MPV  

•  Data  on  WeightliLing  exercises  is  a  liwle  less  “agreeable”…  

10  
2/4/17  

Peak  velocity  measures  of  jump  squats  


Peak  velocity   BWT   50%   75%   100%  
 BWT   BWT   BWT  
Interna9onal  Rugby  7’s  players     3.9    
Mitchell  et  al.,  JSCR  2015  
 
High  Level  MMA  fighters   2.50   2.15   1.86  
James  et  al  IJSPP  2016  
3.77  
Lower  Level  MMA  fighters   3.29   2.34   2.01   1.74  
James  et  al  IJSPP  2016  
U/18  Male  team  sport  Athletes   2.35  
Taylor  &  Taylor,  JASC  2014    
3.1  
U/18  Female  team  sport  Athletes     2.1  
Taylor  &  Taylor,  JASC  2014    
3.0  
Male  Na9onal  swimmers  (68.2kg)   2.09   1.83   1.62  
Garcia-­‐Ramos  et  al  SS  &  M  2015  

Female  Na9onal  swimmers  (57.6  kg)   1.78   1.52   1.34  


Garcia-­‐Ramos  et  al  SS  &  M  2015  

40  kg   60  kg   80  kg  


Untrained   3.09   2.15   1.86   1.62  
Cormie  et  al  2007  

Simple  “readiness”  or  monitoring  test…  


Jump  squat  with  dowel  rod  
5-­‐reps  x  1-­‐3  sets,  1-­‐2/week,  record    
Best  Peak  Velocity    
Athlete  1   Athlete  2  
 

Average  or  MPV  for  jump  squats  


•  Recently,  Loturco  et  al  2015  established  that  the  Pmax  occurs  at  a  MPV  of  ~  
1.0  m/s  or  20  cm  jump  height…  
•  Re-­‐analysing  my  published  data  using  Average  velocity..  
Study  reference   Subject  type   Average  velocity  m/s  
Baker,  JASC  8(4):  2000   Pro  Rugby  League   1.05    
Baker  et  al.  JSCR  15(1):2001   Pro  Rugby  League   1.01  
Baker  et  al.  JSCR  15(1):2001   Pro  Rugby  League   1.00  
Baker  et  al.  JSCR  15(1):2001   Semi-­‐Pro  Rugby  League   0.97  
Baker  et  al.  JSCR  15(2):2001   Pro  Rugby  League   0.97  
Baker  et  al.  JSCR  15(2):2001   Pro  Rugby  League   0.96  
Baker  &  Newton,  JSCR  22(1):2008   Pro  Rugby  League   1.00  
Baker  &  Newton,  JSCR  22(1):2008   Semi-­‐Pro  Rugby  League   0.99  
Baker  &  Newton,  JASC  16(1):2008   Pro  Rugby  League   1.02  
Average  of  above  papers   1.0  m/s  

11  
2/4/17  

The  Average  velocity  where  Maximum  Average  Power  


occurs  during  bench  press  throws…  
Study  reference   Subject  type   Average  velocity  m/s  
Baker,  D.  et  al.  15(1).  2001.   Pro  Rugby  League   0.87  
Baker,  D.  15(1).  2001.   Pro  Rugby  League   0.90  
Baker,  D.  15(1).  2001.   Semi-­‐pro  Rugby  League   0.86  
Baker,  D.  15(1).  2001.   Very  strong  Pro  RL   0.92  
Baker,  D.  15(1).  2001.   Less  strong  Pro  RL   0.87  
Baker,  D.  15(2).  2001.   Pro  Rugby  League   0.92  
Baker,  D.  15(2).  2001  A.   Semi-­‐pro  Rugby  League   0.87  
Baker,  D.  15(2).  2001  B.   Pro  Rugby  League   0.92  
Baker,  D.  15(2).  2001  B.   Semi-­‐pro  Rugby  League   0.88  
Baker,  D.  15(2).  2001  B.   U/20  yrs  Rugby  League   0.85  
Average  of  above  papers   0.89  

Key  take  home  points  for  non-­‐WL  power  


exercises...  
 
•  Bodyweight  only  Jump  squat  test  =  Explosive  athletes  tend  to  be  PEAK  
VELOCITY  >  3.5  m/s  and  >  to  4.0  m/s  

•  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  

Peak  veloci2es  of  Elite  Olympic  Weightlikers  

Elite  liLers   Snatch   Snatch  1St  pull  


Ho  et  al,  JSCR          
2014   1.68  –1.98   1.13  –  1.26  
Review:  
Chinese  Female   Clean   Clean  1st  pull    
(Deming  et  al)      
1.57   0.96  
Male  elite   Clean   Clean  1st  pull    
Garhammer  1991      
1.59   0.87  

12  
2/4/17  

Peak  velocity  measures  of  Weightliking  exercises  


    50%   60%   70%   80%   90%   100%  
College    Power   2.5   2.4   2.3   2.2   2.1    2.02  
athletes,  (1)   clean   (2)  
 
College   Power   2.0  
athletes,  (3)   clean   (0.05)  

Athletes   Mid-­‐thigh       60%   80%   100%     120%   140%  


(4)   Clean  Pull   1.6   1.4   1.25   1.15   1.0  

Athletes   Mid-­‐thigh   45%   60%   80%  


(5)   Clean  Pull   1.95   1.78   1.68  
  (0.18)   (0.14)   (0.14)  

Athletes   Clean  pull   90%       120%  


(6)   1.72     1.37  
(0.06)   (0.05)  
1. Cormie et al, MSSE, 2007 2.  SuchomeL  et  al    JSCR  2015      3. Hardee  et  al,  JSCR  2012        4.  Comfort et al, JSCR
2012 5. Jones et al. JSCR 2007. 6. Haff et al JSCR 2003

Some  Power  clean  data  


Barbell   Peak   Average   Peak     Average    
weight   velocity   velocity   velocity   velocity  

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  

Three  different  athletes,  Very  Strong  v  Strong…  


100%  1RM  are  similar  veloci2es…  
Barbell   Athlete  1   Athlete  1   Athlete  2   Athlete  2   Athlete  3   Athlete  3  
weight   Peak   Average   Peak   Average   Peak   Average  
velocity   velocity   velocity   velocity   velocity   velocity  
60  kg     40%  1RM   40%  1RM   49%  1RM   49%  1RM  
2.18  m/s   1.58  m/s   2.22  m/s   1.61  m/s  
80  kg     53%  1RM   53%  1RM   57%  1RM   57%  1RM   66%  1RM   66%  1RM  
1.91  m/s   1.38  m/s   1.64  m/s   1.19  m/s   2.15  m/s   1.56  m/s  
100  kg     67%  1RM   67%  1RM   71%  1RM   71%  1RM   81%  1RM   81%  1RM  
2.17  m/s   1.58  m/s   1.76  m/s   1.28  m/s   1.86  m/s   1.35  m/s  
120  kg     80%  1RM   80%  1RM   110  kg  79%   110  kg  79%  
1.64  m/s   1.19  m/s   1.48  m/s   1.08  m/s  
130  kg     87%  1RM   87%  1RM   120  kg  86%   120  kg  86%  
1.55  m/s   1.12  m/s   1.57  m/s   1.14  m/s  
135  kg     90%  1RM   90%  1RM   110  kg  90%   110  kg  90%  
1.60  m/s   1.16  m/s   1.67  m/s   1.21  m/s  
140  kg     93%  1RM   93%  1RM   130  kg  93%   130  kg  93%   115  kg  93%   115  kg  93%  
1.53  m/s   1.11  m/s   1.67  m/s   1.21  m/s   1.79  m/s   1.29  m/s  
145  kg     97%  1RM   97%  1RM   120  kg  97%   120  kg  97%  
1.51  m/s   1.10  m/s   1.52  m/s   1.10  m/s  
150  kg     100%  1RM   100%  1RM   140  kg  100%   140  kg  100%   123  kg  100%   123  kg  100%  
1.42  m/s   1.03  m/s   1.28  m/s   0.93  m/s   1.31  m/s   0.95  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?  

Key  take  home  Points  for  


Weightliking  exercises…  

•  Most  sports  athletes  are  different  in  stature  


and  technical  proficiency  to  compe99ve  
WeightliLers  

•  Can  use  velocity  measures  to  help  discern  


problems  and  improve  coaching    

14  
2/4/17  

A  simple  lower  body  Force-­‐Velocity  profile  


for  S  &  C  coaches  
•  1.  Velocity  
•  Jump  squat  (use  a  dowel  rod/PVC  pipe)  –  PEAK  velocity    
•  ~  can  also  use  this  as  a  weekly  test  of  “readiness”  

•  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  

3.    The  combined  measure  of  force  and  


velocity  capabili2es….  
•  Jump  squat  with  extra  resistance,  4  main  choices  eg:  

•  Jump  squat  with  50%  1RM  full  squat    


•     
•  Jump  squat  with  75-­‐100%  BWT  (males)  &  50-­‐75%  (females)    

•  Determine  the  JS  1m/s  load      

•  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)  

•  Either  way,  look  at  both  Peak  and  Average  Velocity  

Some  unpublished  jump  squat  data…  


Using  Average  velocity  to  dis2nguish  between  
rugby  players…Pro’s  versus  U/20yrs  
Squad   20  kg     60  kg   100  kg     1  m/s   1RM  Full     100  kg   1  m/s  
Av.  vel.    Av.  vel.   Av.    vel.   load   Squat   as   load  as  
%1RM   %1RM  
NRL     1.51  m/s   1.24  m/s   0.92  m/s   90.6  kg   174.4  kg   58.5%   51.9  %  
(n=17)  

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  

Part  2.  Velocity  and  fa2gue  data    


•  Fa9gue  and  velocity  loss  –  Upper  v  Lower  body  
 
•  The  velocity-­‐fa9gue  profile  across  a  set  for  “strength”  
versus  “power”  exercises  

•  Effects  of  stopping  a  set  at  a  pre-­‐determined  velocity  


loss  or  score…  

 
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  

Sanchez-­‐Medina  et  al.    MSSE  2011  

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  

Key  Take  Home  Points  –    


“Strength”  exercises,  fa2gue  and  velocity  loss…  
•  If  high  repe22ons  are  performed  or  

•  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…?  

“Power”  exercises,  fa2gue  and  velocity  decline  


•  Exercises  that  are  defined  as  “power”  exercises  have  a  different  
velocity  decline  profile  

•  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  clean  “Peak”  Velocity  decline  


~  3  x  6  reps  with  80%,  3-­‐minutes  rest  between  sets    
(Hardee  et  al,  JSCR  2012)  
 

Rep  #1   Rep  #6   %  decline  


Set  1   2.00   1.79   10.5%  
(0.05)   (0.03)  
Set  2   1.98   1.80   9.1%  
(0.04)   (0.03)  
Set  3   1.95   1.79   8.9%  
(0.05)   (0.03)  

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  

Key  Take  Home  Points  –    


“Power”  exercises,  fa2gue  and  velocity  loss…  
•  Power  exercises  have  less  velocity  drop  off  as  
they  are  more  “velocity  dependent”  

•  Stop  the  set  at  ~  5-­‐  10%  Velocity  Loss  within  a  set  
OR  

•  Prescribe  about  <  66%  of  POSSIBLE  REPS  (eg.  do  


3-­‐reps  or  less  at  a  5RM)  

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  

•  “Periodizing”  reps,  %1RM,  velocity  and  effort  

•  Using  velocity  to  mo9vate  athletes  during  resistance  training  or  


accountability!  

•  Using  velocity  to  improve  coaching  and  the  provision  of  


correc9ve  coaching  cues  

Short-­‐term  &  medium-­‐term  tracking  of  


velocity  during  strength  training  
 
 
•  Changes  in  Velocity  with  any  given  resistance  can  indicate  changes  
in  strength  and/or  fa9gue  suppression  of  strength  (temporary)  

•  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)?  

Tes2ng  of  1RM  strength  allows  the  S  


&  C  coach  to  collect  some  data  

! ! !
!!
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  

Velocity  and  changes  in    


upper  body  strength  levels….  
•  For  Bench  Press  =  About  0.08  M/s  (0/07  to  0.09)  for  every  
5%  1RM  increment.      
   
•  For  Bench  Pull  =  About  0.07  M/s  for  every  5%  1RM  
increment.      

•  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)  
   

Velocity  and  changes  in    


lower  body  strength  levels….  
•  Squats  &  Half  Squats  =  About  0.06  m/s  for  every  5%  1RM  
increment  for  lower  level  strength  athletes  

•  Incline  Leg  Press  =  About  0.08  m/s  for  every  5%  1RM  
increment.      
•  (Pallares  et  al  2014,  Conceição  et  al  2015)  

•  For  experienced,  strong  squahers  =  About  0.08  to  0.11  m/s  


every  5%  1RM  increment  (Helms  et  al  2016)  

•  For  experienced,  strong  deadlikers  =  About  0.06  to  0.10  m/


s  every  5%  1RM  increment  (Helms  et  al  2016)  

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  

Rep  #1   0.46   0.46   0.42   0.45   0.55   0.43   0.46  


Rep  #2   0.42   0.42   0.41   0.4   0.43   0.42   0.42  
Rep  #3   0.43   0.3   0.34   0.43   0.49   0.52   0.42  
Mean   0.44   0.39   0.39   0.43   0.49   0.46   0.43  

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  

Has  any  “real  change”  occurred?  

 
4-­‐weeks  
Two  Snatch  Push  Press  workouts  –  13-­‐20%  increase  in  velocity  
with  the  same  resistances  =  about  5-­‐7%  increase  in  1RM  strength!  

Mar  25   Rep  #1   #2   #3   #4   #5   #6   Set  


Average  
Set  #1  -­‐  75  kg   0.83   0.83   0.86   0.88   0.89   0.89   0.86  
Set  #2  -­‐  80  kg   0.77   0.82   0.86   0.85   0.85   0.86   0.84  
Set  #3  -­‐  85  kg   0.79   0.67   0.69   0.81   0.86   NA   0.76  

Set  #4  -­‐  90  kg   0.81   0.78   0.80   0.83   0.83   0.85   0.82  

Apr  21   Rep  #1   #2   #3   #4   #5   #6   Set   %  Change  


Average  
Set  #1  -­‐  75  kg   0.96   1.00   1.00   0.98   0.96   0.96   0.98   13.1  

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?    
 

Squat   First  rep   Last  rep  


Dec.  23  =     0.42  m/s   0.32  m/s  
160  kg  x  6-­‐reps  

March  9  =   0.54  m/s   0.36  m/s  


165  kg  x  6-­‐reps  

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

START  EARLY  IN-­‐SEASON    HEAVY  GAME  SCHEDULE    2WKS  BEFORE  FINALS  

One  year  
Changes  in  velocity  
 squa{ng  160  kg  across  one  year    
 

Best  160  kg   Es2mated  


Velocity   1RM  
March   0.35   180  kg  
 2015  
March   0.63   205  kg  
2016  

 
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!  

•  Or  the  last  possible  repe99on  before  failure  

•  Eg.  the  third  rep  in  a  3RM,  the  5th  rep  in  a  5RM,  the  8th  rep  in  a  8RM  
etc.  

Upper  body  pressing  exercises  –  


Rela2onship  between  Effort  and  velocity  of  the  
last/worst  rep  performed  in  a  set  
Max  Effort   Near  Max  Effort   Hard  Effort   Medium  
set     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   ~  <  0.20     ~  0.22-­‐0.28   ~  0.29-­‐0.35   ~  >0.36  
m/s  
 

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  

Eg.  A  few  heavy  squat  workouts  that  establish  the  Max  


Effort  veloci2es    
Effort   Best  rep   Last  rep  
level  
6RM   0.52  m/s   0.32  m/s  
3RM   0.38  m/s   0.27  m/s  
2RM   0.34  m/s   0.25  m/s  
1RM   0.25  m/s   0.25  m/s  

Within  the  workout  


Coaching  this  athlete  across  three  sets,  using  the  velocity  of  the  last  
rep  to  guide  weight  increases…  
First  rep  with  170  kg  =  0.52  m/s,  Last  rep  (6th)  with  170  kg  =  0.36  m/s  
 

Key  take  home  points  


•  Your  first/best  rep  tells  you  your  strength  level  for  that  day  

•  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  

•  By  “knowing”  these  two  velocity  scores,  training  weights  and  


set  RPE  levels  are  easy  to  monitor  and  prescribe  

24  
2/4/17  

Using  velocity  to  improve  


programming  

•  Implica9ons  and  examples  from  team  sport  athletes  

•  Can  we  minimize  the  “effec9ve  resistance  training  dosage?”  

•  Can  we  more  accurately  prescribe  exact  resistances?  

“Periodizing”  reps,  %1RM,  velocity  and  effort  


Wk1   Wk2   Wk3   Wk4   Wk5   Wk6  
Set  x   3  x  8   3  x  6   3  x  6   3  x  4   3  x  4   3  x  3  
Reps  
%1RM   60%   65%   70%   75%   75%   80%  
Mean   0.79   0.70   0.62   0.55   0.55   0.47  
velocity  
GONZÁLEZ-­‐BADILLO  et  al.  European  Journal  of  Sport  Science,  2014    
 
Why  such  low  reps  at  any  given  %1RM?  
 
To  minimize  leg  fa2gue!  –  “sports  athletes”  

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  

Australian  Rugby  Union  Players  


Lower  body   Wk1   Wk2   Wk3  
Strength  day    
S  X  R   4  x  5    5  x  5   3  x  5  
%1RM  (planned)   60%   67%   75%  
Mean  velocity   0.96   0.70   0.65  
(actual)  
Mean  velocity   0.60   0.55   0.5  
(planned)  
Lower  body  
Power  day    
S  X  R   6x4    6x4   5x3  
%1RM   55%   63%   70%  
Mean  velocity   0.94   0.80   0.72  
(actual)  
Mean  velocity   0.75   0.68   0.6  
(planned)  

Australian  Rugby  Union  Players  –    


where  there  is  no  real  1RM…Power  Shrug  jumps…
prescribe  resistance  via  velocity!  

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)  

Some  other  Programming  decisions…  


•  Given  the  data  on  high  reps,  fa9gue,  RPE,  velocity  loss,  muscle  
damage  (and  the  implica9ons  for  recovery)…  

•  We  have  to  make  choices  with  athletes  some9mes….  


 
•  High  reps…stay  with  the  prescribed  load  or  reduce  it  when  
fa9gued…?  

26  
2/4/17  

During  the  session  –  Decision  2me    


Trying  to  perform  3  x  8  on  press  b  neck  with  60  kg  ~  
But  on  the  second  set,  the  last  rep  =  0.16  m/s  
Do  we  stay  at  60  kg  (intensity  choice)  or  reduce  the  weight  to  ~  55kg  
to  get  8  reps  out  (volume  load  choice)  and/or  not  go  to  failure  again  ?  

Staying  at  60  kg  


Only  7  reps  could  be  performed,  the  last  rep  at  0.16  m/s!  
Last  rep  of  last  two  sets  was  RPE  of  10!  

For  hypertrophy  training,  


 do  I  choose  a    
Fa2gue-­‐based  (FBT)  protocol  (eg  3  x  10RM)    
or  a    
Velocity-­‐based  (VBT)  protocol  (6  x  5  @10RM)    
(the  same  resistance  is  used)?  

27  
2/4/17  

Differing  outcomes  liking  the  same  weight…  


which  would  you  choose  for  a  thrower  or  sprinter?  
Set  1   Set  2   Set  3  
Fa9gue-­‐ Highest  rep  =  0.39  m/s   Highest  rep  =  0.34  m/s   Highest  rep  =  0.34  m/s  
based   Lowest  rep    =  0.24  m/s   Lowest  rep    =  0.22  m/s   Lowest  rep    =  0.18  m/s  
Set  average  =  0.30  m/s   Set  average  =    0.28  m/s   Set  average  =  0.26  m/s  
  *  Only  9-­‐reps  

Velocity-­‐ Set  1   Set  2   Set  3  


based   Highest  rep  =  0.43  m/s   Highest  rep  =  0.44  m/s   Highest  rep  =  0.45  m/s  
Lowest  rep    =  0.40  m/s   Lowest  rep    =  0.41  m/s   Lowest  rep    =  0.38  m/s  
Set  average  =  0.41  m/s   Set  average  =  0.42  m/s   Set  average  =  0.42  m/s  
   

Set  4   Set  5   Set  6  


Highest  rep  =  0.44  m/s   Highest  rep  =  0.46  m/s   Highest  rep  =  0.44  m/s  
Lowest  rep    =  0.37  m/s   Lowest  rep    =  0.34  m/s   Lowest  rep    =  0.36  m/s  
Set  average  =  0.41  m/s   Set  average  =  0.41  m/s   Set  average  =  0.40  m/s  
   

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  

Using  velocity  to  mo2vate  athletes  or  keep  


them  accountable  for  voli2onal  effort!  

Romanian  style  Deadlik  3  x  8  reps  @110  kg  


 
RDL Rep 1 #2 #3 #4 #5 #6 #7 #8 Set
Average

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

Using  velocity  to  improve  coaching  and  the  


provision  of  correc2ve  coaching  cues  
Snatch  grip   Rep  #1   #2   #3   #4   #5   #6  
Push  Press    
 Mean   0.92   0.88   0.81   0.99   0.98   0.99  
Velocity  

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  

Eg.  Prescribing  resistances  for  the  lower  body  


Training  objec2ve   Exercise  type  (eg)   Velocity  ranges  
Ballis9c    &   Jumps   BWT  jumps            =    PK  >  3.0  m/s  
Maximal  Power                                                        =      Av  >  1.4  m/s  
     
Jump  squats   10-­‐45%  1RM      =      PK  1.8  -­‐  2.8  m/s  
                                                   =      Av  1.0  -­‐  1.4  m/s  
Explosive  Speed-­‐ Squats  with  bands/ 50-­‐60+%+B/C        =    PK  1.10  -­‐1.50  m/s  
Strength   chains                                                            =    Av  0.7-­‐  1.0  m/s  
   
  60-­‐90%  1RM        =    PK  1.30  –  1.90  m/s  
Power  clean                                                        =      Av  1.00  –  1.30  m/s  
General  Strength   Squats  (all  types)   70-­‐80%                      =      Av    0.45  –  0.7  m/s  
     
Maximal  Strength   Squats  (all  types)   80-­‐100%                  =      Av    0.25  –  0.45  m/s  
 

Eg.  Prescribing  resistances  for  upper  body  


pressing  
Training  objec2ve   Exercise  type  (eg)   Velocity  ranges  
Ballis9c    Power   Medicine  ball  throws            eg.  5kg                =    PK  >  3.5  m/s  
                                                       
Maximal  Power   Bench  press  throws   15-­‐45%  1RM      =      PK  1.3  -­‐  >2.2  m/s  
(Smith  Machine)                                                      =      Av  1.0  –  1.8  m/s  
Explosive  Speed-­‐ Bench  press  with   45-­‐65%+B/C            =    PK    1.00  -­‐  >1.25  m/s  
Strength   bands/chains                                                            =    Av    0.75  -­‐  1.0  m/s  
   
Push  press   60-­‐90%                          =    PK  1.30  -­‐  1.90  m/s  
                                                   =      Av    0.75  -­‐  1.2  m/s  
General  Strength     Bench  &  OH  press   70-­‐80%                      =      Av    0.45  -­‐  0.75  m/s  
     
Maximal  Strength   Bench  &  OH  press   80-­‐100%                  =      Av    0.20  -­‐  0.45  m/s  

Conclusions  
•  Velocity  can  be  used  to  prescribe  
resistances  
 
Or  
 
•  Velocity  can  “influence”  programming,  
training  and  coaching  decisions  

29  
2/4/17  

 
Ques2ons?  

•  Thanks  to  the  PLAE  and  Ron  McKeefery  


 
•  www.danbakerstrength.com  

•  danbakerstrength@gmail.com  

30  
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