HKIN 303 Part II

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HKIN 303 Part II

• Conventional Periodization
• Functional Training
• Hybrid Training

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The General Adaptation Theory

• Developed by Hans Selye
• Applies to most systems of the body
• Uses the notion of insult followed by rest
• Leading to supercompensation

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General Adaptation Theory
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Applied to training

• Stress the system
• Allow supercompensation
• Rest to prevent exhaustion
• Stress the system
• Allow supercompensation
• Rest to prevent exhaustion

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Principles of Training

• Principle 1 of Overload.
• In order to achieve continued improvement, a
  subject must constantly be applying a stress to a
  level greater than it is accustomed to . i.e. a
  little more, a little longer or a little heavier.

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Principles of Training

• Principle 2 of Progression.
• In order to maintain the same absolute training
  stimulus (ie degree of difficulty) the stimulus
  must be regularly modified

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Principles of Training

• Principle 3 of Specificity.
• The body will adapt to the type of training used,
  the specific joint angles used, the metabolic
  demands used and the intensity used.

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Principles of Training

• Principle 4 of Diminishing Returns.
• The longer and harder one trains, the smaller
  will be the incremental gains made.

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Principles of Training

• Principle 5 of Reversability.
• When progressive overload ceases, declines in
  physical parameters will follow i.e. Use It or
  Lose It.

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Principles of Training

• Principle 6 of Genetic limitation or
  Individuality.
• Our potential for strength and endurance is
  genetically predetermined. We can only maximize
  our potential. Ie individuals respond to the same
  training stress differently.

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Periodization long term undulations
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Periodization- weekly load/unloading cycle
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Periodization daily load/unloading pattern of
week 1
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Periodization daily load/unloading pattern of
week 2
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Periodization Daily load/unloading pattern of
week 3
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Periodization Workout undulations of day 1
example 1-multiple sets
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Periodization Workout undulations of day 1
example 2-inverted pyramid
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An Example
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A more complex example
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Periodization - general

• The MACROCYCLE THE BIG PICTURE OF 1, 2 OR 4
  YEARS DURATION

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A single macrocycle, 1 year in length
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Periodization - general

• The MACROCYCLE THE BIG PICTURE OF 1, 2 OR 4
  YEARS DURATION
• The MESOCYCLE Period(s) of development within
  the macrocycle aimed at peaking for specific
  competitions. Each mesocycle contains a
  preparatory period, a competitive period and a
  transition period.

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Two mesocycles in a macrocycle
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Three Mesocycles
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Periodization - general

• The MACROCYCLE THE BIG PICTURE OF 1, 2 OR 4
  YEARS DURATION
• The MESOCYCLE Period(s) of development within
  the macrocycle aimed at peaking for specific
  competitions. Each mesocycle contains a
  preparatory period, a competitive period and a
  transition period.
• The MICROCYCLEdetailed weekly plans for
  progressive overloads specific to the goals of
  the mesocycle

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A Microcyle
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Another microcycle
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Resistance training intensity scale

• Baechle Bompa
• Very heavy 95-100 90-150
• Heavy 90-95 80-90
• Moderate 80-85 65-80
• Light 70-75 lt65

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The MESOCYCLE-specifics

• Preparatory Period contains some, or all of the
  following phases
• Anatomical adaptation phase
• Hypertrophy/endurance phase
• Maximal strength phase
• Conversion to power phase
• Power-endurance phase
• Competitive Period
• Transition Period

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Different gurus, different terms

• Bompa Balyi
• Anatomical General Prep
• Adaptation
• Hypertrophy General Prep
• Strength Specific Prep
• Power Precomp phase

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The MESOCYCLE-specifics

• Preparatory Period
• Competitive Period
• Maintenance of strength power
• Improvement in some variables
• Transition Period

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The MESOCYCLE-specifics

• Preparatory Period
• Competitive Period
• Transition Period
• Physical recovery
• Mental recovery
• Cross training (active rest)

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Program design Preparatory period A.A.phase

• Goals
• Interest
• Variation
• Core stability
• Bilateral balance in strength size
• Technique acquisition for novices

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Program design Preparatory period A.A.phase

• Design
• Circuit training
• Core and balance
• Functional strength
• Endurance lifting

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Program design Preparatory period A.A.phase

• Design
• 1. Circuit training NOVICE EXPERIENCED
• Duration 8/10 3/5 weeks
• Intensity 30-40 40-60
• of stations 9 12 6 9
• of circuits 2 3 3 5
• RI between Xs 90 s 60 s
• RI between circuit 2 3 1 2
• Frequency 2 3/wk 3 4/wk

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Program design Preparatory period A.A.phase

• Design
• 2. Core and balance
• Move from stable surface of support to
  increasingly unstable surface
• Multiple points of support to minimal of points
  of support
• Wide base of support to narrow base of support
• Use of progressive resistance on unstable surface
• Use of a single unstable surface to multiple
  unstable surfaces

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• Sitting on ball, feet wide apart, walk out
  leaning back until back is on top of the ball.
  Use the elbows to hug the ball for balance if
  necessary. Hold position for a count of ten and
  roll back up to sitting position. Do ten reps.
• Same as number 1 , but arms must be kept above
  the body.
• Roll out further until the shoulders are on top
  of the ball. The back must be kept perfectly flat
  all the time. Hug the ball with elbows if
  necessary progress to arms kept above the body.
  Hold position for 10 seconds and roll back up
  do 10 reps. Work up to 15 second hold at
  position x 10 reps.
• Roll out further until the back of the head is on
  top of the ball. Keep the back straight like a
  board, feet are still wide apart on the floor.
  Start with 10 second hold at position x 10 reps,
  and progress to 20 second hold x 10 reps.
• Roll out onto the back of the head, but now begin
  to move the feet closer together while
  maintaining balance and flat back. 20 second hold
  x 10 reps
• Roll out onto the back of the head and then use
  only one foot at a time on the ground. Alternate
  feet with each roll out 20 second hold x 10
  reps
• Roll out onto the back of the head, widen the
  foot positioning a little, use a very light
  dumbbell held above the chest, with straight arms
  and move the dumbbell side to side. Start with a
  very short move to either side and progress until
  you can lower the dumbbell right to the side of
  the body.
• Progressions from here
• use one foot on the ground while lowering the
  dumbbell side-to-side,
• use the heel only,
• increase the weight of the dumbbell

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Program design Preparatory period A.A.phase

• Design
• 3. Functional strength
• Using body weight and multidirectional movements
• All exercises must be done bilaterally
• Using therabands, medicine balls, light dumbbells
  etc
• Progressions are by increasing reps to 50, then
  increase resistance

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Program design Preparatory period A.A.phase

• Design
• 4. Endurance lifting
• Utilize simple and compound exercises in
  preparation for strength phase
• of reps 15 20
• intensity 40 60 1RM
• of sets 2 5
• of exercises 7-12
• RI 2 1 min
• Frequency 2 5/wk

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Preparatory period Hypertrophy phase

• Goals
• Increase the muscle mass
• Utilize body building techniques
• Increase in mass depends on sport requirements
• Variations
• Assisted reps (lifting to failure)
• Resisted reps (increased resistance on eccentric
  phase.
• Supersets (20 30s. RI)
• Pre-exhaustion sets (exhaust small muscles before
  working larger mass)

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Preparatory period Hypertrophy Phase

• Design
• Intensity 65 - 80 1RM
• Number of Xs 6 9
• Number of reps/set 8 12
• Number of sets /session 4 6
• Frequency 2 4 /week
• Pace Usually slow on eccentric 4 sec.
• Rest Interval (RI) less than 2 minutes

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Preparatory period maximum Strength phase

• Goals
• Increase maximum strength
• Avoid staleness, overreaching
• Can be combined with other phases eg power,
  hypertrophy
• Variations
• Assisted reps (lifting to failure)
• Resisted reps (increased resistance on eccentric
  phase.
• Pyramids, reverse pyramid, double pyramid
• Flat pyramid, skewed pyramid
• Eccentrics
• Isometrics

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Preparatory period Maximum Strength phase max
loading method

• Design
• Intensity 85 - 125 1RM
• Number of Xs 3 - 5
• Number of reps/set 1 - 6
• Number of sets /session 6 - 10
• Frequency 2 3 /week
• Pace Usually 2 s up,2 s down.
• Rest Interval (RI) 3 5 minutes

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Preparatory period Maximum Strength phase
variations

• Pyramid

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Preparatory period Maximum Strength phase
variations

• Reverse Pyramid

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Preparatory period Maximum Strength phase
variations

• Double Pyramid

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Preparatory period Maximum Strength phase
variations

• Flat pyramid
• 85/54
• 75/81 75/81
• 60101

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Preparatory period Maximum Strength phase
variations

• skewed pyramid
• 85/41
• 80/63
• 75/81
• 60101

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Preparatory period Maximum Strength phase
eccentric method

• Design
• Intensity 110 160 1RM
• Number of Xs 3 - 5
• Number of reps/set 1 - 4
• Number of sets /exercise 4 - 6
• Frequency 1 /week
• Rest Interval (RI) 3 6 min. between sets
• NB safety issue spotters must be excellent

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Preparatory period Maximum Strength phase
isometric method

• Design
• Intensity 85 100 MVC
• Number of Xs 4 - 6
• Number of reps/set 1
• Number of sets /session 6 10
• Duration of contraction 6 12 s.
• Frequency 2 3 /week
• Rest Interval (RI) 60 90s between sets

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Preparatory period Conversion to Power

• Goals
• Explosive application of acquired strength
  (force)
• Increase rate of force development
• Train for sport specificity

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Preparatory period Conversion to Power

• Types
• Isotonic methods
• Ballistic methods
• Plyometric methods
• C-I-B method (concentric-isometric-ballistic)

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Preparatory period Conversion to Power

• Types
• Isotonic methods
• Load cyclic 30 50 1RM
• acyclic 50 80 1RM
• of exercises 2 4
• of reps / set 4 10
• of sets 3 6
• R.I. 2 6 in.
• Pace explosive

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Preparatory period Conversion to Power

• Types
• Isotonic methods
• Ballistic methods
• Load standard
• of exercises 2 5
• of reps/set 10 20
• of sets 3 5
• Pace ballistic

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Preparatory period Conversion to Power

• Types
• Isotonic methods
• Ballistic methods
• Plyometric methods
• lt 16 yrs low impact, soft surface, lt12 box
• 16 18 bounding single leg, 18 box, hard
  surface, high impact
• gt 3 years experience, squat 2X BW shock
  tension, 24 box

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Preparatory period Conversion to Power -
plyometrics
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Preparatory period Conversion to Power -
plyometrics

• Depth of box for depth jumps
• Do a standing vertical jump
• Start with 18 box if cant reach height of
  standing jump NO DEPTH JUMPS
• If they can reach it, increase box height in 6
  increment until they cant reach height of
  standing jump. Last completed height is max for
  that athlete.

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Preparatory period Conversion to Power

• Types
• Isotonic methods
• Ballistic methods
• Plyometric methods
• C-I-B method (concentric-isometric-ballistic)
• Situps, bench press, ½ squats, trunk rotations
• Isometric phase 3 4 sec only
• Do 85 3 reps then 40 2 - 4 reps ballistically

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Preparatory period Sport Specific Power

• Types
• Chaos drills - same plyos as conversion to power,
  but movement direction cannot be anticipated.
• Functional Strength training - using highly
  specific, multiplanar, movement patterns found in
  sport performance.
• Specific attention to stopping, acceleration or
  reactive power development.

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Preparatory period Sport Specific Power

• Chaos drills (also used for reactive power)
• Partners facing each other across line
• Opposite movement
• Mirrored movement
• Same movement
• 2-legged drop jumps to random sprint. (these can
  be used in Conversion to Power, but the direction
  when landing is predetermined there, whereas a
  coach gives the signal when the athlete is in the
  air here.

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Preparatory period Sport Specific Power

• Functional Strength
• Oblique slings

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Preparatory period Power-Endurance

• Goals be able to apply the power over a given
  period of time as required by the sport.
• Useful for continuous activity or sport
  performance where there is little or no chance to
  rest/recover.
• Types
• Short duration (lt 1 min.)
• Medium duration (2-5 min.)
• Long duration (gt 6 min)

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Preparatory period Power-Endurance M.E. - Short

• Load 40 60
• of Xs 3 - 6
• Duration 30 60 sec, or
• set of reps
• of sets 3 - 6
• RI 60 90sec
• Pace speed of execution

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Preparatory period Power-Endurance M.E. -
Medium

• Load 50 60
• of Xs 3 - 6
• Duration build reps
• of sets 2 - 4
• RI 2 min/5 min
• Pace medium

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Preparatory period Power-Endurance M.E. -
Medium
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Preparatory period Power-Endurance M.E. - Long

• Load 30 50
• of Xs 6 8
• of sets 2 4
• Speed of execution medium
• Frequency 2 3/wk

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Preparatory period Power-Endurance M.E. - Long
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Variations on Undulating programs
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Variations on Undulating programs
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Variations on Undulating programs
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Variations on Undulating programs
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Variations on Undulating programs
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Variation on the classic periodization -J.C.
Santana

• Hybrid Programs
• Uses circuits on a muscle group
• 1 classic strength exercise, plus
• 2 unloading Xs on a different muscle group 1
  functional, 1 balance/core
• OR
• Uses 1 functional strength exercise on the target
  muscle group, plus 1 functional and 1 core
  unloading on a different muscle group

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Hybrids

• E.g. Workout - hard chest, off-load back
• 1st circuit
• Supine Bench Press (traditional exercise)
• Cable pulls side-to-side (unloading
  back-functional)
• Lying supine on a half-foam roller/supermans on
  ball

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Hybrids

• 4 circuits in any one workout
• 4 weeks in any one phase, or block. Eg Strength
• Eg Team blocks might look like this
• Core Hypertrophy Strength Power
• 4 wks 4 wks 4 wks 4 wks
• of weeks and the phases are flexible depending
  on time available and athlete needs.

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Hybrids

• Exercise Selection
• For Bodyweight A.-A. phase
• For Hypertrophy and Strength
• For Power
• Functional Xs for all phases

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Hybrids

• Involve all four PILLARS
• Locomotion (jog,run,skip,bounding)
• Change in elevation (steps, squats jumps,
  drop-jumps)
• Rotation (chops, turns,)
• Pushes Pulls (rows, BP, punches)

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Hybrids
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Hybrid Training

• Sample program, M- W -F workouts.
• Can used for Hypertrophy or Strength, just add
  appropriate intensities.

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Functional Strength Training

• Training movements, not muscles!!
• Training must involve multi-planar movt
• Must work the continuum of the myofascial slings.
• Highly sport specific movements
• Primal Patternsin exercises created.

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Functional Strength Training

• 7 Primal Patterns
• Push
• Pull
• Squat
• Lunge
• Bend
• Twist
• Gait (combination of 1 - 6)

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Functional Strength Training

• 7 Primal Patterns used in combinations
• Overhead MB throw with 2-legged squat
• This involves push
• bend
• squat
• 2-legged squat w/ MB side toss against wall.
• pull
• squat
• twist

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Functional Strength Training

• Myofascial Slings
• Twist
• Benson

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Functional Strength Training

• Myofascial Slings

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Functional Strength Training

• Myofascial Slings

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Soccer Kick, accelerators

• L. Knee extensors
• L. Hip flexors
• Pelvic stabilizers
• R. Pectorals
• R. L-bow flexors
• R. forearm flexors

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Soccer Kick, decelerators

• L. Knee flexors
• L. Hip extensors
• Pelvic stabilizers
• R. Latissimus dorsi
• Trapesius
• R. triceps
• R. forearm extensors

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Functional Strength Training

• Planar Motions
• Frontal
• Sagittal
• transverse

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Functional Strength Training

• Planar Motions
• Frontal
• Sagittal
• transverse

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Functional Strength Training

• Planar Motions
• Frontal
• Sagittal
• transverse

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Functional Strength Training

• Planar Motions
• Frontal
• Sagittal
• transverse

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Functional Strength Training

• Sport requires motion in multiple planes.

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Functional Strength Training

• Planar Motions
• Frontal
• Sagittal
• transverse

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Functional Strength Training

• How do you train
• Volleyball spike

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Functional Strength Training

• How do you train
• Volleyball spike
• Basketball jump shot

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Functional Strength Training

• How do you train
• Volleyball spike
• Basketball jump shot
• Baseball pitch

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Functional Strength Training

• How do you train
• Volleyball spike
• Basketball jump shot
• Baseball pitch
• Rugby front-row

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Functional Strength Training

• But what about the CORE??
• Vital before any other training can be built on
  the pelvic or shoulder apparatus!!

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Functional Strength TrainingPelvic Core

• Posterior
• Erector Spinae m.
• Multifidis m.
• Gluteus maximus m.
• Hamstrings
• Thoraco-lumbar fascia
• Lateral
• Gluteus medius m.
• Gluteus minimus m.
• TFL m.

• Anterior
• Rectus Femoris m.
• Iliacus m.
• Psoas m.
• Rectus Abdominus m.
• Transverse Abdominus m.
• Int. Ext. Obliques

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Functional Strength TrainingShoulder Core

• Those muscles that anchor the scapula to the
  axial skeleton are stabilizing muscles.
• Those muscles that connect the limb to the
  scapula are functional muscles.

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Functional Strength TrainingShoulder Core

• Posterior
• Rhomboid major m.
• Rhomboid minor m.
• Levator scapulae m
• Medially
• Trapezius m.
• Upper
• Lower
• Middle

• Anterior
• Serratus Anterior m.
• Pectoralis minor m.

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Core Exercisesbalance Core
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Core ExercisesCore Balance
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Core ExercisesFunctional Balance