When I am away overseas or travelling within Australia I always make sure the place where I am staying has a gym or there is a gym close by. When I say the word gym as long as it has a barbell, weights and a squat rack I am happy. As most of you know I am very simplistic with my programming and if Australian gyms moved towards a more strength/basic barbell primal patterns (neuromuscular- training the body as a unit) rather than cardio (aerobic - long slow distance running) and the traditional strength programs designed at most gyms - split part, isolation, machine based, high volume, minimal rest periods, 100s of exercises thrown together with no progression or sport science principals used we would start to see a greater amount of individuals reaching their goals (body composition or performance) and becoming more neurally and metabolically efficient> just saying. A big part of my coaching methods is giving the power to the athlete and educating them on the benefits of proper and scientifically backed physical preparation programs. Its important over the x mas/ny period the athlete does not lose that performance capacity they built up over X number of weeks/months. If you make physical preparation (strength, conditioning, speed, flexibility/mobility, recovery/regeneration, nutrition/hydration & injury prevention etc) apart of your lifestyle along with training for your sporting skill athletes will become more aware of the importance of total athlete preparation > re; more to just playing the sport , you must prepare to perform > preparation dictates performance. ^* I have a high amount of athletes that travel regularly to compete in their sport hence the importance of educating them but also designing programs that enhance their performance and maintain performance capacity > keep it simple > has to be easy for athlete to complete with no coach Here is a sample strength session (sorry about the quality of the video) I would design for my athletes that is; - simplistic > easy to complete all you need is a barbell - time effective > 35 mins - maintains strength & power level while varying motor unit recruitment (wave loading) CNS loading - maintains lean body mass (muscle mass) for body armour and fat loss - choose 1 compound lower body strength pattern, 1 upper body strength pattern, 1 core movement, rest 2 minutes > 3 way method - focus is on quality not quantity with strength session , intention to move quickly every rep/set > increase motor unit recruitment> enhance the training effect - great benefit of the 3 way method while athletes are on holidays is when done properly strength stimulus will not be lost and no de training occurs when athlete resumes training at performance centre Pull day; Lower body pull; Rack pulls > easier to implement for most athletes due to back position > body awareness > remember stimulus Horizontal pull; Seated row (can be replaced with vertical pull > chin) Core; dynamic side bridge Loading parameters (volume/intensity); 1 x 12 reps (WU set) 1 x 10 reps (WU set) 1 x 8 reps 1 x 6 reps 1 x 4 reps = 5 sets iLdR (increase load, decrease repetitions) every set increase weight and decrease volume > reps Vary motor unit recruitment Hypertrophy (sub maximal) > strength loading (maximal) Rest 2 minutes between sets Another example; Push day; Lb push: box squat > easier to coach for athlete > gives athlete a reference point for hips In parallel Horizontal push ; bench press (floor press, cg press, inc press etc > variation) Core; plate/hand to toe Try the 3 way method if you are away and do not want to lose the capacities you have developed over the last few months. Neuromuscular development takes time and can be lost easily if stimulus is not maintained ...hence the importance of year round training for athletes and proper periodisation > manipulation of volume & intensity for specific phases and training goals for athletes! Christian Woodford Questions; Christian@woodfordssc or PM. #wssc #changingthegame
Posted on: Mon, 05 Jan 2015 00:38:24 +0000
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