PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
Gymnastics Strength and Conditioning: Traditional Methods Meets New Science
1. Strength and Cardio Essentials
1
Dr. Dave Tilley DPT, SCS, CSCS
Combining the Best of Science and Traditional Methods
2. 2
All of my lecture PDFs, videos, research articles from
this weekend can be found for free at
www.shiftmovementscience.com/Congress2018
3. 3
Who’s This Clown?
• Former Gymnast – JO then Springfield College
• Coaching for 10 years, currently optionals
• Doctorate in PT, Board Certified in Sports
• Strength and Conditioning Coach
• CEO of SHIFT Movement Science
• Make It Right Camp and Power Monkey Camp
• Educator / Researcher /Massive Nerd
• Endlessly Grateful
4. 4
I Feel Your Pain!
How do I help you be a more powerful tumbler/bar worker?
How do help you not die at the end of a floor routine?
How do I know what to do and how many?
How much is enough, but not too much that hurts you?
Information overload + pressure = coaches who feel
Feeling overwhelmed, frustrated, lost … burnt out?
5. 5
The Real Reasons We Need Strength and Cardio …
minus Increases
risk of
PC -
https://ftw.usatoday.com/2016/06/ftw-
explains-why-is-gymnast-simone-biles-
considered-the-goat
Stress Fracture
3-6 months out
6. 6
Thankfully You Can Help!
+
- Patience
- Consistency
- Proper Motivation
Techniques
- Work
- More Patience
Increases
chances of
8. 8
Anyone have any peanuts?
For the elephant in the room…
We can’t shy away from the uncomfortable reality / conversation,
injuries and burnout rates are insanely high (our gym included)
As a medical provider have worked with…
34 gymnasts who had serious stress fractures/overuse tears
20 who lost their entire competitive year
4 with major hip/shoulder surgery
8 who quit gymnastics This season.
11. 11
Culture, Values, Habits
• What are my individual values?
• What are our gym’s values?
• How will we display these values as daily habits in our strength
and cardio programs?
12. 12
Culture, Values, Habits
Work hard, be humble, make the gym a better place
Health first, great humans second, great gymnasts third
Lead by example with personal health
Do strength with the team once per week
Radical transparency and communication
Never use strength as a punishment or force an athlete to do it
13. 13
Planning •No Plan, No ProgressWhy?
•Periodization
•Tracking
How?
Research Articles : 1-9
15. 15
Remember the basic human equation
Stress + Recovery = Adaptation
We MUST change our cultural view and application for
strength, cardio, skill/routine training
“More is Better” or “Until It’s Right” à “Optimal Dose”
17. 17
8 x 6 Week Blocks
• Strength Focus (General and
Gymnastics) in summer
• Power and gymnastics skill focus in
fall
• Maintenance care and routine
peaking in the year
• 3 Weeks on, 1 Week Recover
• Daily Intensity Changes
Monday - Heavy
Tuesday - Medium
Wednesday - Light
Thursday - Medium
Friday - Heavy
Saturday / Sunday – Off
18. 18
June July August Sept Nov Dec
Strength
Rest
Then
slow
ramp
Strength Focus
75% General
25% Gymnastics
Strength Focus
50% General
50% Gymnastics
Strength Focus
25% General
75% Gymnastics
Power Focus
50% General
50% Gymnastics
Power Focus
75% Gymnastics
25% General
Must slowly and carefully increase demand on athlete
The “U” Curve
Think the “20% rule of thumb”
19. 19
Jan Feb March April May June
Power Focus
100% Gymnastics
Power Focus
100% Gymnastics
Maintenance/Peak
100% Gymnastics
Maintenance/Peak
100% Gymnastics
Peak
100% Gymnastics
Rest,
Then slow
ramp
20. 20
Start with slow 1-2 week ramp up
Then 3-4 sets of 8-12 reps of appropriate exercise
Reduce reps as intensity increases (communicate)
Change based on goal (more time, speed, power, etc)
22. 22
Strength • Strength is the foundation of
power and enduranceWhy?
• Gymnastics Body Weight
• Non Gymnastics External Load
• By body area and movements
How?
Research Articles
16-28
24. 24
All of the fantastic things you will
see in congress, online, and at clinics
Keys to Success
1. Plan and track
2. Individualize to the athlete
3. Maintain balance
25. 25
Vertical Push Vertical Pull Horizontal Push Horizontal Pull
Handstand Push Up
Rope Climb Push Up
Feet Elevated Row
26. 26
Knee Push Knee Pull Hip Push Hip Pull
Single Leg Squat Physioball Curl In Hip Bridges Tree Fall
27. 27
• Upper and Lower Push/Pull
• Balanced
Non Gymnastics
External Loading
Research Articles
19-28
28. 28
But won’t gymnasts get bulky, lose their
flexibility, and get hurt if they lift weights?
Take Away?
Wee MUST either learn more or collaborate with S&C Coaches
34. 34
Front Back Side Rotation Compression Traction
Leg Lift Arch Ups Side Plank
Around The
World
Landing Drills Swinging Drills
Creating Movement
35. 35
Front Back Side Rotation Compression Traction
Overhead
Medball Throw
Weighted Sled
Drag
Suitcase Carry
Side Medball
Throw
Farmer Carry Weighted Pull Up
Resisting Movement
37. 37
Power
Work
• Use new strength to increase
power through specific drillsWhy?
• Isolation to whole body
• Plyometrics low à med à high
How?
Research Articles
33 - 36
38. 38
• Remove arm/legs first
• Then add rest of body
Isolation to
Whole Body
• Progress force, number,
speed over timePlyometrics
Research Articles
33 - 36
39. 39
Progress every 2-3
weeks
Isolation Add Body Parts Add Whole Body
Lower
Single Leg Jump
Hands on hips
Single Leg Jump
Arm swing
Single Leg Jump
Front Candle Roll
+
Split Jumps
Upper
On Back Theraband
“Throw”
Seated Overhead
Medball Throw
Standing Overhead
Medball Throw
+
BHS Drills
Core
On Back or Stomach
Uppers/Lowers
Tall Kneeling Medball
Slam
Standing Medball Slam
+
Swinging / Tumbling
Drills
41. 41
Technique • Without basics and technique
it’s hard to make change ‘stick’Why?
• Technique and drills dailyHow?
42. 42
• Stomach, back, standing,
hanging, handstand
• Skill specific drills
Shapes
and drills
43. (credit to many different coaches/gyms!)
Basics / Shape Changing Drills
44. 44
Planning
• Periodization
• Tracking
General
Aerobic
• Circuits
• Drills/Skills
General
“Burst”
• Intervals w/ non
gymnastics specific
Specific
“Burst”
• Intervals w/ gymnastics
specific
• Routine Ramp Up
Culture, Values, Habits
45. 45
June July August Sept Nov Dec
Cardio
Rest,
then
general
aerobic
Aerobic
General Circuits
Aerobic
General Circuits
General Burst
General Circuits
General Intervals
Specific Burst
Specific Intervals
Routine Prep
Specific Burst
Specific Intervals
Routine Prep
46. 46
Jan Feb March April May June
Cardio
Specific Burst
Specific Intervals
Routines
Power
Specific Intervals
Routines
Power
Specific Intervals
Routines
Maintenance
Light Cardio
Routines
Maintenance
Light Cardio
Routines
Rest, then
general
aerobic
48. 48
• 45 on / 15 off circuit
x 20 minutes
General
Aerobic
Circuit
Research Articles
37, 38. 48
49. 49
Partners of 2
10 Stations
Upper
Core
Lower
Alternating Jogging and Station
Progress Intensity Over 6 weeks
Interval, difficulty of exercise,
adding load, adding speed, etc
50. 50
General
“Burst”
• Teach body to work fast / manage
fatigue
• Low risk before in high risk skills
Why?
• Intervals without gymnastics
specific movementsHow?
Research Articles
37, 38, 48, 49
51. 51
• Ex: 60s on / 2 min off
• Plyos over heavy impact
Intervals
without
gymnastics
movements
Research Articles
37, 38, 38, 48-49
Teams of 3 (x5 rounds)
8 Horizontal Rows
8 Deer Jumps
2 Sled Pushes
Hold KB while teammates go
Teams of 3 (x5 rounds)
10 Jumping Lunge
2 Sled Push - Pull
10 Medball Slams
Bear Crawl Back
54. 54
Specific
“Burst”
• Must prepare physically and
mentally for routines
• Must be specific to skills
Why?
• Intervals with gymnastics
movements
• ½ and full routine progression
How?
Research Articles
Research Articles
37, 38, 38, 48-49
55. 55
• Gymnastics specific skills
• Done focusing on quality
under fatigue
Intervals with
gymnastics
movements
Research Articles
Research Articles
37, 38, 38, 48-49
Solo
2x Tumbling Pass to Pit (based on ability)
HS Walk ½ Lap, Broad Jump ½ lap
Rest 2 min in line, repeat 5x
1 min all out “Finisher” at end to mimic dismount/last pass
57. 57
Okay, so where do I start?
1. Review the info next week from website/blog
2. Have a long staff meeting
3. Team up and consult with local strength and conditioning
coaches
4. Make a plan, get a lot wrong, reflect, learn, repeat
58. 58
Want to Learn More?
Download my new e-book for free at
www.shiftmovementscience.com/freeresourceslibrary
Chapter 8 – Strength and Conditioning
Chapter 9 – Cardio
Chapter 10/11 – Nutrition & Recovery
59. 59
References
1. DiFiori JP., et al. Overuse Injuries and Burnout in Youth Sports: A Position Statement from the American Medical Society
of Sports Medicine. Clin J Sport Med 2014; 24(1) : 3 - 20.
2. Bourdon PC., et al. Monitoring Athlete Training Loads: Consensus Statement. IJSPP 2017, 12, S2 - 161 - S2 - 170
3. Brenner JS. Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes. Pediatrics. 2007. 119 (6)
4. Bourdon PC, et al. Monitoring Athlete Training Loads: Consensus Statement. International Journal of Sports
Physiology and Performance, 2017, 12, S2-161 -S2-170
5. Soligard T. et al. How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport
and risk of injury. Br J Sports Med 2016;50:1030-1041.
6. Bompa, T., Buzzichelli C. Periodization for Sports Performance: 3rd Edition. Human Kinetics. 2015
7. Lorenz D., Morrison S. Current Concepts in Periodization of Strength and Conditioning for the
Sports Physical Therapist. Int J Sports Phys Ther. 2015 Nov; 10(6): 734-747.
8. MacDougall D, Sale D. Other Considerations: Peaking, Tapering, and Overtraining. In The
Physiology of Training for High Performance. London: Oxford Press. 2014 311-319
9. Haff GG. Periodization strategies for youth development. In Llyod RS, Oliver JL, Strength and
Conditioning for Young Athletes: Science and Application. 2014. Routledge: New York. 149-158
10. Turner A., Comfort P. (2018) Periodization. In Turner A, Comfort P; Advanced Strength and
Conditioning: An Evidenced-Based Approach. New York: Routledge, 116 - 136
60. 60
References
11. Haff GG. The essentials of periodization. In Jeffreys I, and Moody J. Strength and Conditioning
for Sports Performance. 2016. New York: Routledge. 404-448
12. Gabbet TJ. (2018) Workload monitoring and athlete management. In Turner A, Comfort P;
Advanced Strength and Conditioning: An Evidenced-Based Approach. New York: Routledge
13. Gabbett TJ, The training - injury prevention paradox: should athletes be training smarter and
harder? Br J Sports Med. 2016. March, 50(5): 273 - 280
14. Hulin BT, Gabbet TJ, Lawson DW, et al. The acute: chronic workload ratio predicts injury: high
chronic workload may decrease injury risk in elite rugby league players. Br J Sports Med. 2016.
202 Feb; 50(4): 231-236
15. Gabbett TJ, Nassis GP, Oetter E, et al. The athlete monitoring cycle: a practical guide to
nterpreting and applying training monitoring data. Br J Sports Med Published Online First: 23
June 2017. doi:10.1136/bjsports-2016-097298
16. McGill S., Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3nd Edition.
2016. Human Kinetics : Champaign, IL.
17. McGill S., Ultimate Back Fitness and Performance, 6th Edition. 2017. Human Kinetics:
Champaign, Il.
18. Podlogar T., Kolar J. Optimizing Hypertrophy for Gymnastics. Jan 2017. Conference paper. 108 - 120
19. Sands WA., McNeal JE., Jamni M., Delong TH. Should Gymnasts Life Weights? Sport Science. 2000.
61. 61
References
20. Close GL, Morton JP. Developing Strength and Power. In Jeffreys I, and Moody J. Strength and
Conditioning for Sports Performance. New York: Routledge. 230 - 260
21. Haff GG. Dispelling the myths of resistance training for youths. In Llyod RS, Oliver JL, Strength
and Conditioning for Young Athletes: Science and Application. 2014. Routledge: New York. 169 - 184
22. Suchomel TJ., Comfort P. (2018) Developing muscular strength and power. In Turner A, Comfort
P; Advanced Strength and Conditioning: An Evidenced-Based Approach. New York: Routledge 13-38
23. MacDougall D, Sale D. Training for Strength, Power, Speed. In The Physiology of Training for High
Performance. London: Oxford Press. 2014, 246 - 205
24. 25. Lloyd RS., et al. UKSCA Position Statement: Youth Resistance Training. UKSCA. 2012, 26 : 26 - 39
25. Faigenbaum AD. Strength Training for Children and Adolescents. In Cardinale, M., Newton R.,
26. Nowsaka K. Strength and Conditioning Biological Principles and Practical Applications. Wiley- Blackwell. 2011. 427 - 435
27. Dahab KS., and McCambridge TC.Strength Training in Children and Adolescents: Raising the Bar for Young Athletes?
Sports Health. 2009 May; 1(3): 223-226.
28. Laurensen JB., Bertelsen DM., Anderson LB. The effectiveness of exercise interventions to
prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. Br J Sports Med
2014;48:871-877.
30. McGill S., Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3nd Edition.
2016. Human Kinetics : Champaign, IL.
62. 62
References
31 Haff EG., Trippley NH. Essentials of Strength and Conditioning: 4th Edition. 2015.
32. Hodges PW, Choleqicki J, Van Dieen JH. Spinal Control: The Rehabilitation of Back Pain: State of the Art and Science. 2013.
Churchill Livingstone Elsevier
33. Close GL, Morton JP. Developing Strength and Power. In Jeffreys I, and Moody J. Strength and
Conditioning for Sports Performance. New York: Routledge. 230 - 260
34. Haff GG. Dispelling the myths of resistance training for youths. In Llyod RS, Oliver JL, Strength
and Conditioning for Young Athletes: Science and Application. 2014. Routledge: New York. 169 - 184
35. Suchomel TJ., Comfort P. (2018) Developing muscular strength and power. In Turner A, Comfort P; Advanced Strength and
Conditioning: An Evidenced-Based Approach. New York: Routledge 13-38
36. MacDougall D, Sale D. Training for Strength, Power, Speed. In The Physiology of Training for High
Performance. London: Oxford Press. 2014, 246 - 205
37. Jemni, M. The Science of Gymnastics: Advanced Concepts. Routledge 2018
38. MacDougall D, Sale D. The Physiology of Training for High Performance. Oxford University Press. 2015. 16-37
39. Jones DA, Newham DJ, and Torgan C. Mechanical influences on long lasting human muscle
fatigue. J Phsyiol. 412: 415-427; 1989
40. Abd-Elfattah HM, Adelazeim FH, Elshenawy S. Physical and cognitive consequences of fatigue: a
review. Journal of Advanced Research. 6 351-358; 2015.
63. 63
References
41. Jemni M., et al. Heart rate and blood lactate concentration analysis during a high-level men’s gymnastics competition. J
Strength Cond Res. 2000 14(4), 389-394
42. Montgomery, DL. Beaudin PA. Blood lactate and heart response of young females during gymnastics routines. J Sports
Medicine. 1982. 22; 358-364
43. Noble, L. Heart rate and predicted VO2 during women’s competitive gymnastics routines. Journal of Sports Medicine &
Physical Fitness, 15(2), 151-157
44. Rodriquez FA, Marina M, Boucharin E. Physiological demands of women’s competitive gymnastic routines. 1999; Paper
Presented at the 4th Annual Congress of the European College of Sports Science, Rome. 430.
45. Jemni, M., et al. Evolution of the physiological profile of gymnasts over the past 40 years. (Review). Can J Appl Physiol.
2001 26(5), 442-456
46. Mkaouer B, et al. Effect of two Olympic rotation orders on cardiovascular and metabolic variables in men’s artistic
gymnastics. Journal of Human Kinetics. 2017, in press.
47. Marina M., Rodriquez FA. Physiological demands of young women’s competitive gymnastic routines. Biol Sport, 31(3),
217-222
48. Morton JP, Close GL. The Bioenergetics of sports performance. Strength and Conditioning for
Sports Performance. Routledge. 2016. 67-89
49. Glaister M. Multiple sprint work. Physiological responses, mechanisms of fatigue and the
Influence of aerobic fitness. Sports Med. 25(9): 757-777; 2005
