Strength

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Strength Conditioning Essentials for
Cross-Country Coaches

• Shari Bartz, PhD, ATC, CSCS
• Asst. Professor Dept. of Movement Science
• Grand Valley State University
• November 8, 2008
• Michigan Track Coaches Association
• Cross Country Clinic 2008
• Grand Rapids, MI

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Objectives

• Define the concept of periodization and how it
  can be used to enhance training
  
• Describe the time periods of the traditional
  periodization model and how they relate to the
  sport seasons
  
• Understand how the Cross Country season fits in
  to the periods of the traditional periodization
  model
  
• Discuss the components of a well-designed
  strength conditioning program
  
• Discuss the importance of developing age
  appropriate strength conditioning programs

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Periodization - Defined

• Preplanned, systematic variations in training
  specificity, intensity, and volume organized in
  periods or cycles within an overall program

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Periodization Cycles

• Traditional periodization model
• Macrocycle full training cycle, generally 1
  year
  
• Mesocycle components of full training cycle,
  often months
  
• Microcycle breakdown of mesocyles, often weeks

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Mesocycle Application to Sport Seasons

• Off-season includes most of the prep period,
  focuses on high volume, lower intensity
  
• Pre-season leads up to the first contest,
  commonly contains the late stages of the prep
  period, works toward high intensity, lower
  volume
• In-season competition, contains all scheduled
  contests, including tournaments, moderate
  intensity, moderate volume
  
• Post-season after the final contest, provides
  active rest, low-intensity, low-volume training

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Periodization Chart Example Elite Level Thrower
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Sample High School Periodization Application

• Cross Country Season
• Pre-season Mid Aug End Aug (2 weeks)
• In-season End Aug Beg Nov (6-8 weeks)
• Post-season Beg Nov Beg Dec (4 weeks)
• Off-season Beg Dec Mid Mar (14 weeks)
• Track Season
• GVSU LAKER INDOOR CHALLENGE MARCH 23-25!!!
• Pre-season Mid Mar End Mar (2 weeks)
• In-season End Mar Beg Jun (6-8 weeks)
• Post-season Beg Jun End Jun (4 weeks)
• Off-season Beg July Mid Aug (6 weeks)

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Periodization Cycles The Purpose

• Periodization involves shifting training
  priorities from non-sport-specific activities of
  high volume and low intensity to sport-specific
  activities of low volume and high intensity over
  a period of weeks to prevent overtraining and
  optimize performance
• Preparatory, Transition, Competition, Transition

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Preparatory Period

• Usually the longest period and occurs the time of
  the year when
  
• there are no competitions
• limited sport-specific practices or game
  strategy sessions
  
• Includes post-season, off-season and pre-season

• Major Emphasis
• Establishing a base-level of conditioning
• Activities/Intensities
• Running/swimming
• Plyometrics
• Resistance training

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Competition Period

• Goals
• To peak strength and power through further
  increases in training intensity and decreases in
  volume
  
• Practice of skill technique and game strategy
  increase dramatically
  
• Conditioning activity decreases
• To preserve strength, power, and performance
  levels by following a maintenance program of
  moderate intensity/moderate volume

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Matveyevs model of periodization (tailored for
novice athletes)
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Designing an Aerobic Endurance Program

• Step 1 Exercise Mode
• Step 2 Training Frequency
• Step 3 Training Intensity
• Heart Rate
• Ratings of Perceived Exertion
• Metabolic Equivalents
• Power Measurement
• Step 4 Exercise Duration
• Step 5 Exercise Progression

• Types of Aerobic Endurance Training Programs
• Long, Slow Distance Training
• Pace/Tempo Training
• Interval Training
• Repetition Training
• Fartlek Training

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Key Points

• A sound year-round aerobic endurance training
  program should be divided into sport seasons with
  specific goals and objectives designed to improve
  performance gradually and progressively.
• The various types of training induce different
  physiological responses. A sound program should
  incorporate all types of training into the
  athletes weekly, monthly, and yearly training
  schedule.

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Special Issues Relatedto Aerobic Endurance
Training

• Resistance Training
• Research is limited, but some data suggest that
  benefits can be derived from performing
  resistance training during aerobic endurance
  training.
• Benefits may include
• Improvement in short-term exercise performance
  (Hickson, et al, 1988)
  
• Faster recovery from injuries
• Prevention of overuse injuries and reduction of
  muscle imbalances
  
• Improvement in hill climbing, bridging gaps
  between competitors during breakaways, and the
  final sprint. (Zupan Petosa, 1995)
  

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Resistance Training - Objectives

• Evaluate sport requirements and assess an
  athlete.
  
• Select exercises based on type, sport
  specificity, technique experience, equipment
  availability, and time availability.
  
• Determine training frequency based on training
  status, sport season, load, exercise type, and
  other concurrent exercise.
  
• Arrange exercises in a training session.

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Resistance Training

• Resistance Training Program Design Variables
• Needs analysis
• Exercise selection
• Training frequency
• Exercise order
• Training load and repetitions
• Volume
• Rest periods

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The Beginning Step 1 Needs Analysis

• Evaluation of Sport
• Movement Analysis
• Physiological Analysis
• Injury Analysis
• Assessment of the Athlete
• Training Status
• Physical Testing and Evaluation
• Primary Resistance Training Goals
• Know the Physical Demands of your Sport

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Application - Athlete Scenario

• Sex Male
• Age 17
• Sport High school cross-country running
• Season Beginning of the in-season

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Application of the Needs Analysis

• Sport Evaluation
• Movement Analysis
• Sport Running, repetitive leg and arm
  movements
  
• Muscular involvement All lower body muscle
  areas, postural muscles, shoulders and arms
  
• Physiological Analysis
• Muscular endurance (primary requirement)
• Injury Analysis
• Overuse, lower extremity - stress fractures,
  tendonitis,
  

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Application of Needs Analysis Cont

• Athletes profile
• Training background
• Just began resistance training in preseason
• Has only limited skill in performing free weight
  and machine exercises
  
• Just completed a 2x/week resistance training
  program in the preseason consisting of
  
• 7 exercises (3 core, 4 assistance 3 lower body,
  4 upper body), 1-2 sets of 15RM loads
  
• Classification of resistance training status
  Beginner
  
• Primary in-season resistance training goal
  muscular endurance
  

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Table 15.1
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Table 15.2
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Step 2 Exercise Selection

• Exercise Selection Concepts
• Exercise Type
• Core and Assistance Exercises
• Structural and Power Exercises
• Movement Analysis of the Sport
• Sport-Specific Exercises
• Muscle Balance
• Exercise Technique Experience
• Availability of Resistance Training Equipment
• Available Training Time per Session

• Exercise Selection Application
• Core
• Lunge (hip and thigh)
• Vertical chest press (chest)
• Assistance
• Abdominal crunch (abdomen)
• Leg curl (post. Thigh)
• Lateral shldr raise (shoulders)
• One-arm dumbbell row (upper back)
• Toe raise (dorsiflexion) (anterior lower leg)
• Machine back ext. (lower back)

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Step 3 Training Frequency

• Training Frequency Concepts
• Training Status
• Sport Season
• Training Load and Exercise Type
• Other Training
• Key Point
• The general guideline is to schedule training
  sessions so that there is at least one rest or
  recovery daybut not more than threebetween
  sessions that stress the same muscle groups.

Training Frequency Application
Beginner training status allows
2-3x/week Frequency guideline based on the sport
season 1-3x/week Assigned resistance training fr
equency 2x/week Wed and Sat All exercises perfo
rmed each session
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Step 4 Exercise Order

• Exercise Order Concepts
• Power, Other Core, Then Assistance Exercises
• Upper and Lower Body Exercises (Alternated)
• Push and Pull Exercises (Alternated)
• Supersets and Compound Sets

• Exercise Order Application
• Core and then assistance
• Upper and lower (alternated), circuit training
• Wednesday and Saturday
• Lunge
• Vertical Chest Press
• Leg curl
• One-arm dumbbell row
• Toe raise
• Lateral shoulder raise
• Machine back extensor
• Abdominal crunch
• Complete 1 set of each exercise and then repeat

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Step 5 Training Load and Repetitions
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Application of Training Load and Repetitions

• Primary in-season resistance training goal
  Muscular endurance
  
• Testing and assigning loads and reps
• Influence of the training goals
• 12 repetitions
• Number of goal repetitions
• Core exercises 12
• Assistance Exercises 15
• Testing Methods
• 12RM testing for core exercises
• Lunge
• Vertical Chest Press
• 15RM testing for new assistance exercises
• One-arm dumbbell row
• Lateral shoulder raise

• Testing Results
• 12RM lunge 45lbs
• 12RM vertical chest press 70lb
• 15RM one-arm dumbbell row 25lb
• 15RM lateral shldr raise 10lb
• Training Loads
• For all Exercises
• Equal to the loads from 12 or 15RM testing or
• Equal to the loads used in the preseason
• Leg curl 65lbs
• Toe raise 20lbs
• Machine back ext. 50lbs

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Step 6 Volume

• Multiple Versus Single Sets
• Single-set training may be appropriate for
  untrained individuals or during the first several
  months of training, but many studies indicate
  that higher volumes are necessary to promote
  further gains in strength, especially for
  intermediate and advanced resistance-trained
  athletes.
• Training Status
• It is appropriate for an athlete to perform only
  one or two sets as a beginner and to add sets as
  he or she becomes better trained.
  
• Primary Resistance Training Goal
• Training volume is directly based on the
  resistance training goal.
  
• Table 15.11 summarizes guidelines for number of
  repetitions and sets for strength, power,
  hyper-trophy, and muscular endurance.

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Application of Volume

• Core Exercises 3 sets of 12 reps
• Assistance Exercises 2 sets of 15 reps

• Wednesday and Saturday
• Lunge 3x12
• Vertical chest press 3x12
• Leg curl 2x15
• One-arm dumbbell row 2x15
• Toe raise 2x15
• Machine back ext 2x15
• Abdominal crunch 3x20
• complete one set of each exercise, then repeat
  (in a circuit), then complete last 2 sets of
  lunge, chest press, and abdominal crunch
  

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Step 7 Rest Periods

• The time dedicated to recovery between sets and
  exercises is called the rest period or interset
  rest.
  
• The length of the rest period between sets and
  exercises is highly dependent on the goal of
  training, the relative load lifted, and the
  athletes training status.

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Application of Rest Periods

• Core exercises 30 seconds
• Assistance exercises 20 seconds

• Wednesday and Saturday
• Lunge 30s
• Vertical chest press 30s
• Leg curl 20s
• One-arm dumbbell row 20s
• Toe raise 20s
• Lat shldr raise 20s
• Machine back ext 20s
• Abdominal crunch 20s
• Complete 1 set of each exercise and then repeat
  (circuit)

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Summary Application of Program Design

• Off-Season (Base Training)
• Begin with long duration and low intensity.
  Gradually increase intensity and, to a lesser
  extent, duration.
  
• Preseason
• Focus on increasing intensity, maintaining or
  reducing duration, and incorporating all types of
  training.
  
• In-Season (Competition)
• Program should be designed around competition,
  with low-intensity and short-duration training
  just before race days.
  
• Postseason (Active Rest)
• Focus on recovering from the competitive season
  while maintaining sufficient fitness.

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Table 18.5
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Conclusion

• Periodization involves varying training
  specificity, volume and intensity at planned
  periods or cycles within an overall training
  program to allow athletes to peak at the optimal
  time and to minimize burnout

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Thank you!!

• For further information
• bartzs_at_gvsu.edu
• www.nsca-lift.org

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