Two Approaches

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From the course by University of Florida

Science of Training Young Athletes Part 2

29 ratings

University of Florida

Science of Training Young Athletes Part 2

29 ratings

In this course you will learn how to design the type of training that takes advantage of the plastic nature of the athlete’s body so you mold the right phenotype for a sport. We explore ways the muscular system can be designed to generate higher force and power and the type of training needed to mold the athlete's physical capacity so it meets the energy and biochemical demands of the sport. We also examine the cost of plasticity when it is carried beyond the ability of the body to adjust itself to meet the imposed training stresses. The cost of overextending plasticity comes in the form injuries and chronic fatigue. In essence, a coach can push the athlete’s body too far and it can fail. Upon completion of this course you will be able to assemble a scientifically sound annual training plan.

From the lesson

Sport specific strength and power

Training an athlete’s strength and power so it improves their sport performance is a challenging aspect of coaching. Here is the important knowledge you must have: First, you must understand the important terminology such as strength, torque, work and power. Second, you must be able to apply the principle of specificity and transfer of training effects to the athlete’s strength and power development. Third, you must know what peripheral structural adaptations and central adaptations you are trying to accomplish.

Introduction3:51

Two Approaches3:43

Relevant Muscle Groups4:55

Movement Time and RFD7:04

Type of Resistance5:13

Movement Velocity2:32

Force-Posture Interaction9:43

Movement Direction2:25

Estimating Rate of Force Development8:05

Meet the Instructors

Dr. Chris Brooks
Instructor
Coaching Science Coordinator for USA Track and Field

In 1992, Vladimir Zatsiorsky,

who immigrated to the US from the former Soviet Union, was invited to

speak before the International Symposium on biomechanics and sport.

In this talk he introduced a unique perspective about the specificity

of resistance training to an athlete's sport specific strength and power.

His ideas became the foundation of the Science and Practice of Strength Training.

The following discussion draws from Zatsiorky's ideas.

Sport relevant strengths and power is accomplished by using two strategies.

The first is to identify the main movements of the sport, and

simply add resistance while the athlete is performing these movements, and

the second is to identify the muscles used to perform the sport's skill, and

use a variety of weight enhanced exercises that target these muscles.

These weight enhanced exercises are referred to as assistance exercises.

Now, adding resistance while the athlete is performing the main sport movements,

depends on the coach's creativity.

Examples include adding additional weight by using weight vest,

belts, handcuffs, ankle cuffs, etc.

However, this approach can lose its specificity.

If it alters the posture and

the way force travels between muscles while the athlete performs the movement.

A second method is to use the force of gravity by asking the athlete to run,

walk, or ski up a hill.

And this approach can also lose specificity

if the athlete's posture varies from the sport specific posture.

So encourage the athlete to maintain correct posture if

you are using this particular resistance training approach.

The third method is to retard the athlete's progression by

using a towing sled.

This type of equipment is hard to transport, and

can also lose specificity by changing the athlete's posture.

So again, it has its disadvantages.

But once again, just encourage the athlete to maintain correct posture.

And fourth, you can use aerodynamic resistance, and

speed skaters and runners really like this particular strategy.

A small parachute attached to the athlete inflates and creates a resistance force,

and the faster the athlete's speed, the higher The resistance force will be.

The assistance exercise category is

the most challenging strength training program to prescribe.

It can be challenging to select the exercises

that have a large of training effect to the main sports movement.

Knowing what muscles need to be trained, and how these muscles move the various

parts of the body will help you identify relevant assistance exercises.

We're going to focus the remainder of this lesson on factors to consider

when selecting a assistance exercises.

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