Olympic Lifting for Volleyball

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Overview

• We are a strength and conditioning facility
• Methods of training
• Traditional strength training
• Olympic-Style weightlifting
• Plyometric training
• Recovery techniques
• Setting up Yearly Training programs
• Results

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About our Company

• Backgrounds
• Will played college baseball Carthage College
  third all time winningest Division III Baseball
  Program
• Pitching coach at College of Lake County 2006
• Team Record 33-23
• Produced 7 All Skyway Conference, 2 all regional
  selections, and earned No. 4 regional seed
• Four players Cont. on to play Division I, Five
  players cont. on to play Division II from one
  team
• Masters degree from Northern Iowa
• Assistant Strength and Conditioning Coach to
  Baseball and other Division I sports
• Head Strength Coach Grundy Center High School

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About us Cont.

• Background cont.
• Scott Undergrad UNI in Exercise Science
• Managed a Sport Acceleration facility during
  undergrad
• Masters degree from UNI
• Head Strength and Conditioning coach for baseball
  program 2005-2008
• Designed and Implemented all workouts during this
  time
• Program produced Back to Back Missouri Valley
  Conference Players of the Year, 5 Players
  Drafted, and one Rawlings All American selection
• Hired as a Consultant for Augusta State
  University (Division II) Strength and
  Conditioning Program

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About us Cont.

• Background Cont.
• Boone Junior College Scottsdale Community
  College - Team Captain/Lead team to Regionals
  2005
• Third Baseman and Relief Pitcher at UNI 2006-07
• Assistant Strength Coach UNI Baseball Team
  2007-08
• Head Strength Coach Waterloo Columbus High School
  2008-09
• Head Strength Coach UNIs Softball Team during
  Record Setting 2009 Season
• US Weightlifting National Collegiate Qualifier
  94kg Weight Class

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Traditional Strength Training

• Traditional Strength Training
• Squat, deadlift, bench press, pull-ups, etc..
• To increase maximal force of the muscle
• Maximal force of muscle is the foundation to all
  athletic movements

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Olympic Style Weightlifting

• Style of training performed at maximal speed
  using max weights
• High Power output when combined
• Power output makes athletes jump higher, run
  faster, etc

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Olympic Cont.

• Studied Olympic Weightlifting under the most
  successful system in the world.
• Each of us competed in the sport under Jianping
  Ma
• Jianping was an Olympian in weightlifting in 1984
  now living and coaching in Iowa
• Coached two of the 15 world record holders in
  China
• Also spent two weeks studying youth weightlifting
  in Zhu Hai China
• Learned teaching progressions and programming for
  the development of strength and power in youth
  and teenaged athletes

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Plyometics

• Used to convert strength and power into speed!
• Any high speed change of direction movement
• Should be performed with high quality in mind
• Must be appropriate to the athletes level of
  strength relative to body weight

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Need for Long Term Training

• There are three specific areas of adaptation that
  have to be accounted for when training athletes
• Order of Adaptation to Training
• Neural Factors adapt first Inter and
  Intramuscular coordination body able to more
  efficiently use the muscles that already exist
• Happens in the first 4-8 weeks of training
  short term improvements
• This adaptation will be lost very quickly if
  training ends after this point
• Athlete needs training stimulus in order to
  maintain these improvements

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Long Term Training Cont.

• Hypertrophy Second adaptation to occur
• Takes 8-16 weeks of Training
• True Hypertrophy is an increase in the muscle
  fiber size
• Not necessarily a visible growth in the size of
  the muscle
• Visibly bigger muscle not always stronger
• Bodybuilder vs. Athletes
• Increase in the microscopic contractile elements
  of the muscle more powerful contraction under
  any circumstance, speed etc
• Hypertrophy training also leads to greater
  muscular endurance
• Allows for repeated high intensity efforts
• Training style must account for increases in
  strength in the useful body parts for the sport
  in question
• Baseball Lower body, core, upper and lower
  back, forearms

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Long Term Training Cont.

• Specific Properties of Muscle Last to Adapt
  After several months to years of training
• Must be developed specific to baseball
• Each property has to be trained and developed
  separately with special consideration during
  training for each
• Starting Strength Development of Tension before
  movement occurs
• Responsible for reaction time/first movement
• Obviously important for baseball stealing start
  / jump on the ball / reaction to pitches
• Acceleration Strength Increase in speed of
  movement once movement has begun.
• Responsible for acceleration during running/ bat
  speed/wind-up

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Specific Properties Cont.

• Continued Development of Neural Factors
• Increases Maximal Strength
• Due to the increases in the number and speed at
  which muscle fibers are recruited. (Rate and
  Number Coding)
• More fibers recruited and in a shorter period of
  time with more nerve impulses sent per second
• The improvement of these factors together
  contributes to maximized performance on the
  baseball field.
• Development of all factors is necessary because
  of their direct dependence on one another.

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Effects of Long Term Maximal Training

• Hyperplasia Different from Hypertrophy
  (increase in size)
• Increase in the actual number of muscle fibers
  per section of muscle, not the size of the fibers
• Takes most time to develop, but is most
  beneficial for the development of strength and
  explosive power
• More powerful contraction developed from a muscle
  with a high number of fibers then a muscle with
  larger fibers but fewer number.
• Chinese sports Research says it takes 6 to 8
  years for male athletes to reach full adaptation
  to training

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Developing Programs for Each Athlete

• Using the before mentioned stages of adaptation.
• Identify the issues that hinder each athletes
  performancelimiting factors
• Within each phase of training we account for
  those issues and look to correct the problems
  that are present
• The development of training protocol for each
  athlete is an on going project that requires
  coaches to constantly supervise the athletes
  development as new issues arise
• Homeostasis and adaptation
• Annual and Multi-year programs must be developed
  and adhered to in order to ensure continued
  development

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Showing results

• We will test athletes at the beginning of the
  program and retest at the end.
• Standing long jump, Push up Sprint and 40 yd
  sprints, Pro Agility, etc.
• Off season Training Program developed and
  implemented exactly like a Division I Program!
• Programs designed for each athlete individually
  based on their needs.
• Assess the limiting factors to each athletes
  performance.
• Program accordingly
• Take into consideration the athletes adaptation
  to different styles of training

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Sample Results

• Typical Results from our Training Style
• Directly associated with the work ethic of the
  athlete
• Successes are the athletes, not the coach we
  teach technique, plan the sequence of training
  they commit to the work
• 30 yd Sprint -.65
• Over half a second from base to base
• 15yd Push up Sprint -.35
• T-test agility -.91
• Broad Jump 5
• These result typical from roughly 4 months of
  training

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College and Pro Players
Shannon Wilkerson Deadlift 405lbs .429 AVG /
21HR / 78 RBIs 55 Games Drafted in the 8th
Round by the Boston Red Sox
Mike OLeary Squat from the Rack 405lbs Starting
Pitcher
Tim Rawlings Front Squat 352lbs .393 AVG / 4 3B
/ 4 HR / 43 Games
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High School and Youth Athletes
Anthony Brignola Jumping 58 Hurdle at 65
height Barrington Baseball .472 AVG / 7HR / 9 2B
/ 19 RBIs Through 20 games
Mitch Tuthill Depth Jump 38 Hurdle off a 24
box Lake Zurich Baseball Called up to Varsity
because of speed.
Max Bernstein 12 year old Baseball 18 pushups
for a set of 5 at 48 height
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Program Changing Results

• University of Northern Iowa
• In 3 years the team went from 26-28 to 30-24
• Made Missouri Valley Tournament for 1st time in 7
  years (2008)
• 5 players draft / Back to Back Conference Players
  of the Year / 1 All-American
• Augusta State
• Made conference tournament for first time since
  joining the Peachbelt Conference
• 1 player drafted 8th round to the Boston Red Sox