Asca 2018 explosive lifting for swimming power
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Charlie Hoolihan's 2018 ASCA World Clinic presentation on Explosive dryland training for swimming speed and power
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Asca 2018 explosive lifting for swimming power
- 1. Drylands for Explosive Power and speed ASCA WORLD CLINIC 2018 CHARLIE HOOLIHAN – CSCS, CES, PES
- 2. CAVEAT AUDIENS!! The author of this presentation is a sprinter. BUT he has done the Hawaii Ironman, several half Ironmans and marathons. The author of this presentation is a short attention span coach, athlete and researcher. BUT it makes him want to do something other than watch or participate in hours of mind numbing workouts. Have used dryland training with swimmer since 1979. The author is an English major. • BUT swim coach since 1974, CSCS 2002. Health and Fitness researcher/author who has trained junior national and national swimmers, age group triathletes, runners and masters swimmers.
- 3. How about you? Sprinters? Mid Distance? Distance Weight lifting experience? Certification? What Brought you to this presentation? Increased Knowledge Changing training focus for team, Self? My IG ab and booty shots? How many days/hours per week devoted to drylands Facilities – Off site Club? Team site
- 4. A humble offering Chris Beardsley “When the human body is concerned, we are dealing with a system that is so complex with so many interrelated variables, we can do nothing but be humble about our beliefs and recommendations.”
- 6. Why? Because…. 1 Swim training muscle imbalances increasing the chances of injury. 2 Restoration of muscle balance through specific target training 3 Aerobic training decreases strength and anaerobic power 4 Resistance training strengthens tendons as well as muscles. 5 Resistance training to failure can improve aerobic capacity. 6 Resistance training creates stronger joint force couples 7 Resistance training can improve movement economy compared to aerobic training
- 7. What’s the difference in adding in high intensity training (strength and explosive training)? Runners divided into HIT and HVT groups had the same relative improvement in their 10K times Swimmers divided similarly had the same relative improvements in events between 100 and 400 meters. Research consistently shows similar if not superior gains in aerobic capacity with high intensity training • (Laursen et al 2010)
- 8. Costill ‘‘It is difficult to understand how training at speeds (or force production) that are slower (or weaker) than competitive pace for 3–4 h/day will prepare (an athlete) for the supramaximal efforts of competition.’’ Costill
- 9. Questions in 1986 “It is an important but unsolved question which type of training is most effective: to maintain a level representing 90 % of the maximal oxygen uptake for 40 min, or to tax 100 % of the oxygen uptake capacity for about 16 min.” Textbook of Work Physiology, Åstrand and Rodahl (1986)
- 10. Chronic responses – Steele 2012 Improved VO2 max* Upregulation of mitochondrial enzymes Increased mitochondrial proliferation Increased capillarizaton and other vascular improvements. Conversion towards type IIa phenotypes
- 11. Resistance training to failure = Acute CV Improvements (Steele, 2012) Improved lactate metabolism Increased AMPK Improved aerobic glycolisis Increased motor recruitment
- 12. Two stimuli for the same switch? Repeated High Intensity Contractions??
- 13. Resistance training to muscle failure (Mikkola et al. 2006) 20% of endurance volume replaced by strength and power training with no loss of aerobic capacity. Lactate to velocity improved slightly in experimental group
- 14. Force couple The most important aspect of strength training for swim stability. Muscles surround joint w force. (anterior forces in this image)
- 15. Genetics: Some people are Kenyans some are Jamaicans More than 50% of the people in the US have a higher % of fast twitch fibers. In a cardiovascular training study improvements in VO2 max ranged from 0-1000% In a strength training study hypertrophy improvements ranged from 0-54%
- 16. Three main types/goals of resistance training Strength Slow to moderate velocity sets of 5 to 20* reps to failure based on a relatively high % of 1RM *Our assumptions are changing w newer research Speed High velocity repetitions at a specific weight and rhythm to stimulate fast twitch (type IIx) muscle fibers. Weight based on speed goal Size Multiple sets of 8-15 reps for a specific body part to develop hypertrophy. Slow to moderate speed
- 17. Types of resistance training for most athletics Strength Should be acquired first Is the bedrock for all athletic success regardless of sport. As seen in previously slide, even endurance improves with strength. As seen in previous slide, it also creates a solid foundation from which to move. Speed After strength is developed, the next specialized stage. Increases velocity of movement. Increases the coordination of movement at athletic specific speed. Increases reactive speed Caveats on Olympic lifting
- 18. Why explosive lifting Strength and speed Recruit and train more muscle fibers. Activate more motor units. Strengthen connections between joints More leverage ability Reactive strength Myelinated pathways Stability Stronger joint couplings Isometric/eccentric contractions at end range Stable but moving COG Generate more speed from a stable platform Better movement quality Leaking energy
- 20. Explosive movements stimulate Motor unit recruitment Speed and reps determine the number of motor units recruited and “trained”
- 21. Reactive force production Movement signals loop from spinal cord to muscles and back
- 22. Train every muscle fiber! Load determines recruitment of muscle fibers Can swimming stimulate this? Exercise velocity determines amount of motor units Can slow lifting stimulate this?
- 23. Myelination: insulated, efficient signals Improving movement pathways Electric impulses prevents leaking of engergy
- 24. Strength training increases Type 1 fibers ALSO INCREASES TYPE IIA BUT DECREASES TYPE IIX MUCH LIKE ENDURANCE TRAINING DOES TYPE IIX IS RESPONSIBLE FOR RATE OF FORCE DEVELOPMENT (RFD) OR HOW MUCH POWER IS PRODUCED
- 25. But Endurance Training does not increase Type 2 fibers DECREASE IN MUSCLE FIBER FORCE IN BOTH TYPE I AND TYPE II IN “STEADY STATE TRAINING”
- 27. Is this sports specific? Lochte lifting big ass tire! Lochte lifting big ass chain!
- 28. Sports specificity is the sport “No exercise in the weight room is sport specific. Training in the weight room enhances physical qualities associated with athleticism which is different from skill. The repetition of the sport’s skill is what allows the strength aspect to transfer.” Rob Panariello “There are reams of research showing improved performance and transference into sporting actions through strength training.” - Bret Contreras “Sport Contextual” – Sam Vickers Getting stronger and faster is sport specific
- 29. Considerations in dryland design for swimmers. Swimming primarily involves internal rotation of the shoulder complex. Swimming requires a lengthened or extended torso. Popular dryland or gym exercises are primarily designed for shortened or flexed torso and internal rotation. Our sitting society promotes shoulder IR and anterior tilt of the pelvis and swimming requires a neutral pelvis. Swimming is a multiplanar movement (like all athletic and active movements)
- 30. Opposing Chain Reactions Ground based: bottom-up Same side foot to hip. Opposite shoulder via latissimus and fascia. Single opposing motions between upper and lower limbs Ground is anchor Fluid based top-down Same side hand to shoulder to same side hip via latissimus, obliques and fascia. Single motion upper limb between multiple lower limb motion Hips are anchor
- 31. Swimming is largely an isometric/Concentric (More in a minute) Conundrum for explosive or sprint training This means dryland speed, technique, combined with ROM of movement are keys
- 32. Sports Specificity Swimmers can train strength and explosive power traditionally but need special awareness to posture. More on this later… Cuing is critical. • Coach must be able to relate exercises to the needs of swimmers.
- 33. Swimming seems ideally suited to dryland style HIT and explosive strength workouts Event times range from 18 seconds to 20 minutes. There are few ways you can improve force production equally in the pool. Aerobic training weakens anaerobic muscle fibers and more than half of swim events are at least 50 % anaerobic. There is a good chance that some swimmer s can be “tricked” into working harder on drylands than in pool. Specific gravity considerations.
- 35. Most explosive training relies on an eccentric loading Most strength exercise speeds occur at contraction velocities towards the left of the graph. The faster the speed the lower the force production Think lowering a weight or flexing knees while running http://baye.com/positive-negative- strength-ratio/
- 36. All the contractions! Depth jump – provides classic interactions of all contractions. Plyo pushups as well Nordic hamstring curl – fear of falling provides powerful eccentric contractions! Demo: Jumps w various countermoves. Wall Concentrics. Twists and Springs.
- 38. Swimming's EMG rankings Pectoralis major Triceps Anterior shoulder Latissimus Biceps Brachii Posterior shoulder Quadriceps Wrist extensor/flexors Calves Hamstrings Rectus abdominis Obliques and Spinal extensors Forearm extensors
- 39. Posterior and Anterior Linked systems Superficial large muscle groups – Propulsion (Anatomy Trains)
- 40. Frontal and Transverse Plane Systems Swimming’s eccentric loading (Anatomy Trains) Color of Text
- 41. Rotation and deep support. These groups, especially deep muscle groups, are most often under-trained and under-stretched. But provide subtle stability (Anatomy Trains)
- 42. Joint Integrity and technique on land to promote it in water Most individuals have joint dysfunctions. Continuous exercise to physical and mental fatigue attacks areas of dysfunction. Strength sessions can improve the integrity of joints and create more stability. Training at higher but controlled tempos with mindful technical proficiency increases joint stabilization. Bring all the muscles to the party!
- 43. Anterior Tilt/Kyphosis: What’s the size of your hull Does your dryland program promote segmental integrity up and down the chain?
- 44. Kyphosis at upper spine leads to anterior tilt. Chest and hips are connected via core musculature and fascia. Tight abdominals and hip flexors pull them closer. But its not just about flotation
- 45. Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity. Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus Proper Thoracic extension goes beyond arthrokinetic issues and into cardiovascular efficiency
- 46. A lot popular exercises promotes flexion at spine and tightness of the spinal flexion muscles.
- 47. R/L Psoas and Quadratus Lomboram
- 48. How the legs affect the diaphragm
- 49. How back and chest muscles affects shoulder in swimming
- 51. Instability
- 52. Isometric/Eccentric Stability Linked stability Reactive isometric stability
- 53. A stable core manages center of gravity allowing smooth chain reactions from top to bottom. But a swimmers COG is vastly different from land COG Lungs provide flotation and fulcrum. Individual torso length, femur length and muscle density affect flotation and center of gravity. Movements of swimming change the COG more dramatically.
- 54. Targets of Swimming drylands Sport specificity sidebar Hand to hip stabilization via lats • Single and double arm work. Posterior chain – scaps to glutes. Lateral stability and strength. Exercises that lengthen, strengthen and stabilize. Exercises that establish stable and symmetrical rotation.
- 55. Full muscle system workouts Strengthen the shoulders with a good foundation from the hips. Mobile and reactive hips and posterior strength to preserve a stable lumbar spine with a mobile thoracic spine mobile. Cue relationship between the hips, core, and shoulder Once the athlete has established this relationship with the core and the hips, we can begin pressing exercises
- 56. Start w stabilized and strong core muscles “Structures that make up the Lumbo-pelvic-hip complex.” National Academy of Sports Medicine. “The body minus the arms and legs” Wikipedia “Balanced development of deep and superficial muscles that stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates “The core is…abdominals…,glutes and lower back muscles, called the erector spinae, psoas muscle of the hips and the multifidus of the spine.Muscles (that) stabilize the trunk, including the spine and pelvis, and core strength training targets these muscles.” Livestrong “My washboard road to paradise” – Guy in bar with shirt off.
- 57. Advanced explosive training comes assumes strong stabilizers and a background in strength training
- 58. Training velocity is important LOSS OF 35% VELOCITY TRAINING TO FAILURE WITH A STRICT 12 REP COUNT AND NO VELOCITY CONSIDERATIONS
- 59. Higher velocity developed at lower weight 20% vs 40% Worked until a 40% velocity loss, on average, had to perform 36% more total work and 40% more repetitions than the 20% velocity loss group. Both groups showed similar/significant improvements in muscles size, sprint speed, and squat max increase over the course of the 16 sessions. 20% group significantly higher Type IIx (fast twitch/explosive fibers) The 20% group had significant improvements in the vertical jump test. Pereja-Blancho, F. Et al. (2016). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports. http://complementarytraining.net/velocity-based-training-tips-for-newbies-vbt-quick-start- guide/
- 60. Remember our Motor unit involvement Exercises on the left require involvement of the whole body to produce a specific force output
- 61. Are we inspired to workout!! Heck yeah! (Three groups)
- 63. Exercise lists for room screen Suspension • Muscle ups • Overhead raise w hold for stability • Rocket Ship jumps • Plyo-pushup intro • Catch pulses • Single and double arm • Band jumps into streamline front and back • Static pistol hold w lower body rotation jumps • Static pistol hold w lower body split jumps • Serape jumps into and out of resistance Medicine ball • Chest pass • Overhead throw from different stances • Sit up throw or just throw from laying down position • Supine chest toss • Tricep throw. • Reverse overhead thow • Same side rotation throws • Alternating sides rotation throws. • Rotation with recoiled shot put. • Hop into an overhead throw • Split stance kneel into overhead throw DB/KB • Bottoms up shoulder or chest press • Swings • Bottoms up snatch w stabilization • Rotation snatch w stabilization. • Waiter carry or hold • DB Clean • DB Clean and press • DB Clean and jump • DB Push press • DB Single arm snatch
- 64. Dumbbell, Kettlebell and Vipr explosive power Dumbbells • Clean • Clean and press • Clean and jump • Push press • Single arm snatch Kettlebells • Bottoms up shoulder or chest press • Swings • Bottoms up snatch w stabilization • Rotation snatch w stabilization. • Waiter carry or hold Vipr • Skaters • Split jump w upper torso rotation • Overhead snatch • Push-pulse in hollow rock position
- 65. Medicine ball ballistics Probably the most swimming “contextual” Chest pass Overhead throw from different stances Sit up throw or just throw from laying down position Supine chest toss Tricep throw. Reverse overhead thow Same side rotation throws Alternating sides rotation throws. Rotation with recoiled shot put. Hop into an overhead throw Split stance kneel into overhead throw. Resource https://redefiningstrength.com/working-out-with-the-med-ball-18-med-ball-exercises/ http://www.stack.com/a/6-week-baseball-workout
- 66. Band and Suspension Trainer Reactive Stabilizers Muscle ups Overhead raise w hold for stability Rocket Ship jumps Plyo-pushup intro Catch pulses Single and double arm Band jumps into streamline front and back Static pistol hold w lower body rotation jumps Static pistol hold w lower body split jumps Serape jumps into and out of resistance
- 67. Sample progressions Training For Power : Principles And Practice. Available from: https://www.researchgate.net/publication/235336704_Training_For_Po wer_Principles_And_Practice Strength strength/ speed Speed/ strength Speed Bench Press Bench press throw Push-up w claps Med ball chest pass Squat Squat to deep clean Squat to ¼ clean Box jump
- 68. Program integration: Merging speed and strength Starting Strength (~ >1.3m/s): Moving a minimal load as fast as possible. Speed Strength (~1.3 – 1.0 m/s): Moving a light load as fast as possible. Speed is priority strength secondary. Strength Speed (~1.0 – 0.75 m/s): Moving a moderate load as fast as possible. Strength with speed being secondary–though Accelerative Strength (~0.75 – 0.5 m/s): Moving a relatively heavy load as fast as possible. Slow but not sluggishly. Absolute Strength (~ <0.5 m/s): Using very heavy load which mends up being a slow movement. Four days per week. Three sets with four min rest between each Three weeks of two days speed strength plus two days accelerated strength Two weeks of two days accelerated strength plus two days absolute strength. Key is to end repetitions if velocity decrease is > 20% http://complementarytraining.net/velocity-based- training-tips-for-newbies-vbt-quick-start-guide/
- 69. Post Activation Potentiation A combination of traditional strength training with explosive training to stimulate motor neuron firing patterns with small amounts of eccentric loading. SQUATS COMBINED WITH VERTICAL JUMPS FOR STARTS AND TURNS
- 70. Tethered swims combined with sprints Tethered maximal sprint for about 10 seconds/10 strokes Rest 10-25 m sprint (10 seconds)
- 71. Other Combinations Suspension trainer triceps plus medball tricep throw. Chest press plus plyometric pushup w band Suspension trainer muscle ups plus swim 10 seconds. Squats plus suspension trainer jump or muscle up Pulldowns plus overhead medball throw Chest press plus supine ball throw Kettlebell swing plus butterfly breakouts or swim
- 72. Developmental considerations AG to Senior Bodies change over time. Good training can help foster positive changes.
- 73. Most “Explosive” modalities are suitable for 12 U More emphasis on technique and stability. Training unstable fosters instability Strong straight lines Suspension Trainer & Body weight “strength” activities Segue to DBs for strength training and add more controlled velocity to the programming Short workouts – timed sets rather than reps. Prepare for changing bodies
- 74. Considerations in workout design Probably a 2:1 ratio of external to interval shoulder rotation. Rowing and pulling to pressing. Ample supply of shoulder stabilizers. Determine goal of workout – stabilization,strength, explosive power and speed. and put the muscle group emphasized in beginning of circuits. Multi-planar circuits that alternate muscle groups. All exercises done w braced core , extended or neutral thoracic spine and neutral pelvis.
- 75. My 70s to 90s workouts
- 76. Periodization schedule Research into periodization schedules have changed their infallible status so keep up with research. Basic periodization schedule might look like this over the course of a year. Return to strength training and drylands a few weeks after peak summer meet. Determine peak meets during the school year. Divide the time to peak meet by four and establish four cycles of development. Repeat cycles as needed.
- 77. Periodization continued First period would consist of stability development and enhancement plus muscle endurance in key strength weights. Find a 15-20 rep max in key exercises during this period. Second period -develop peak strength in key exercises. Find a 5 to 15 rep max during this period. Third period - combination of strength plus development of explosive power. Plyos and power based exercises like box jumps, kettle bells and cleans. 4-7 min REST between sets! Fourth period – peak in explosive power plus individual taper. Individuals have differing ability to hold strength during taper.
- 78. Pre-Test/Test often 1. Touchdown Raise arms overhead 2. Hand on opposite shoulder Lift elbow to forehead 3. Over & under Try to bring hands as close together as possible 4. Hand behind low back Lift back of hand away from lower back Potential issues if you have Pain Limited ROM Asymmetry Some mobility loss is OK. See Caeleb pic above
- 79. Examples of strength workout circuits Circuit 1 or day 1 Bench press SA bench on stability ball Suspension trainer pulse Plank w tricep extension Squat Suspension trainer plyo jumps Med ball vertical toss SL rear foot elevated squat Two or three rotator cuff exercises in circuit at end Circuit 2 or day 2 Seated row Single arm seated row Side plank with overhead press Serape band rotation jump Hip Extension SB or machine. S leg hip thrust Tricep extension on Stability ball. Two or three rotator cuff exercises in circuit at end.
- 80. Workout circuits, cont. Circuit 3 or day 3 DB press from bench MB tricep extension throw. KB bottoms up shoulder press KB swing Step up on box or bench SP muscle up MB alternating MB throw Two or three rotator cuff exercise circuit in beginning Circuit 3 or day 3 Bent over row. Single leg Single arm row Side plank w rotation SP overhead raise Dead lift Single leg dead lift KB split stance rotation Vipr overhead snatch Two or three rotator cuff exercise circuits in beginning.
- 81. Final notes If you have a dryland program, it should be as important as your swim training. The dryland intensity should be planned along with the swim intensity during the training cycle. Financial and educational resources should be committed towards developing a solid dryland program that is worth the time and effort. Find a gym that needs you and pay them to let you workout there. Invest annually in equipment – year 1 – three suspension trainers, three med balls, three stability balls, assorted bands, DBs and KBs - $1500. PerformBetter has a 20% of sale through 9/30
- 82. Resources Jumping into Plyometrics – Donald Chu High Powered Plyometrics – James Radcliffe SimpliFaster – on FB Chris Beardsly – on FB/IG Eric Cressey – Baseball, blog and FB Mike Reinold – DPT, baseball, blog and FB Anchor point training. Viprfit.com Redefining Strength for MB exercises 13 Bottoms up Kettlebell exercises – Awaken.com
- 83. Thanks and my contacts Social Media Just health and fitness related information and perhaps some random music info. No rants, politics, or bare-chested workouts in a thong. Charlie Hoolihan – FB @charliehoolihan on IG Charlie@thepac.com Slides will be up on www.slideshare.net by 9/16 Search my name.