Simple Practical Training for Olympic Sports Olympic Sports

Simple & Practical Training for Olympic Sports

Olympic Sports – Traits of the Challenge Population Characteristics Solutions? • Maximize your off-season. Minimize regression in-season • Covet excellence in fundamentals

2 Subsets of Emphasis

Training in the Flow Channel Mihaly Csikszentmihaly (1990)

Exercise Selection Push Press Jump Squat Back Squat Goblet Squat Front Squat OH Squat Overload Jumps & Plyos Jumps & Landings Bar Press Plank Variations Clean Pull Vertical Pulls Pushups DB Presses & Pulls RDL Back Ext. Deadlift GHR

Spring Semester Periodization

No Olympic Variations? • 10 football, 10 female volleyball w. min 2 years routine exposure. Displacement of barbell vs. displacement of athlete. • • Jump squat +2. 2 -20% VJ 1 Olympic Variations +2. 8 -9. 5% VJ 2 • • +7 -10% VJ (1. 4 -2. 1”) = 4 -11% improvement in agility (two 10 ths on 5 s Test) 3 3% improvement in sprint performance 4 (little over one 10 th on a 4. 8 – 40) • Angular Displacement & Timing • VM/RF Activation • Trainable Features of NMS (RFD, PWR, F) Hori et al. , 2008. Channell & Barfield. , 2008. 3 Markovic, J. Strength Research, 2007. 4 Thomas, J Strength Cond Res, 2009. 1 2 A biomechanical comparison of the vertical jump, power clean, and jump squat Mackenzie, Sasho James ; Lavers, Robert J. ; Wallace, Brendan B. Journal of Sports Sciences, 2014, Vol. 32(16)

Continuity across variable scenarios • Breathing Strategies • Neutral Postures Kaminoff, Yoga Anatomy, Human Kinetics. 2006 Page, Assessment and Treatment of Muscle Imbalance (The Janda Approach), Human Kinetics. 2010

Breathing Strategies • Excursion in Control vs. Patient Group • Prevalence of LBP & Chest Breathers, Relationship? Postural function of the diaphragm in persons with and without chronic low back pain Kolar, Pavel ; Sulc, Jan ; Kyncl, Martin ; Sanda, Jan ; Cakrt, Ondrej ; Andel, Ross ; Kumagai, Kathryn ; Kobesova, Alena. The Journal of orthopaedic and sports physical therapy, April 2012, Vol. 42(4)

Spinal Stability and Posture Focal Points: • • • Belly Breathing “Safe Breathing Positions” Bracing Throughout ROM Active Glutes/Abdominals Neutral Head & Neck Position Soreness Appraisal

Does it Work? Measurables

Measurable 1: Body Composition

Measurable 1: Body Composition

Measurable 2: Power Output PAPw (Watts) = 60. 7 x jump height(cm) + 45. 3 x body mass(kg) – 2055

Measurable 2: Power Output (+ 5 -10 lb/1 -2”)

Measurable 3: Timed Agility

Conclusion

carnalla@campbell. edu www. alexcarnall. worpress. com Alex. Carnall