EDINA HORNET SUMMER STRENGTH TRAINING 1 HORNET SUMMER STRENGTH & CONDITIONING TABLE OF CONTENTS I. HORNET STRENGTH & CONDITIONING MANUAL pg.4-17 II. SUMMER STRENGTH TRAINING – 3 PHASES pg.18-30 III.STRENGTH TRAINING ROUTINES- a.) Multi-Set Barball pg.31 b.) Multi-Set Dumbbell pg.32 c.) Dumbbell Elevator pg.33 d.) Multi-Set Machine pg.34 e.) Pre-Exhaust pg.35 f.) Lower Body Routine pg. 36 IV.STRENGTH TRAINING- a.) The Rep pg.37-40 b.) Importance of Progression pg. 41-47 c.) Intensity & Time pg.48-50 d.) Supervision & Motivation pg.51-52 e.) Recording pg. 53 f.) In Season Training pg. 54 g.) Program Organization pg.55-58 h.) Upper Body pg. 59-60 i.) Lower Body pg.61-62 j.) Neck/ Midsection/ Arms pg. 63 k.) Strength Training Principles pg. 64 l.) Seven Strength Training Variables pg. 65-67 m.) How to Record pg. 68 n.) Manual Resistance pg. 69-89 V.CONDITIONING a.) Specificity of Conditioning pg. 90-102 b.) Warm-up Procedure pg. 103 c.) Interval Routines pg. 104-112 d.) Sample Five-Week Interval Programs pg. 112 e.) Maximum Results in Minimum Time pg. 113 f.) Short Shuffle pg. 114 g.) Up- Backs pg. 114 h.) The Ladder pg. 115 2 HORNET SUMMER STRENGTH & CONDITIONING HORNET SUMMER STRENGTH & CONDITIONING TABLE OF CONTENTS VI. SKILL DEVELOPMENT pg. 116-117 VII. FLEXIBILITY pg. 118-119 VIII. NUTRITION REST pg. 120-125 IX. THE MENTAL COMPONENT pg. 127-132 X. QUESTIONS & ANSWERS pg. 133-143 3 I. EDINA HORNET STRENGTH AND CONDITIONING The purpose of this manual is to provide you with a general overview of our conditioning philosophy. The methods we endorse are based upon the most current literature available, the facts, and our experience. It is our responsibility to provide you with those methods that stimulate the best gains in the safest and most efficient manner possible. You’ve all increased your fitness levels using a wide range of methods. Our goal is to provide you a program with balance. Too much emphasis in one area may leave you deficient in another area. Overall fitness specific to the needs your sport is our priority. CONDITIONING CALENDAR Skills are specific. Running a drill, catching a ball, shooting a ball, covering receiver requires specific skills. You will be rusty at these skills if you wait until your pre-season camp to employ these skills. Time and space do not allow us to give you all the details of our conditioning philosophy. We have enclosed general guidelines. Should you have any specific questions, please do not hesitate to contact us immediately. There are several elements that make up your overall levels of fitness. They include the following components. Each must be addressed individually to achieve overall fitness for an athlete: 1. MUSCULAR STRENGTH 2. CONDITIONING 3. FLEXIBILITY 4. SPECIFICITY OF EXERCISE 5. SPECIFICITY OF SKILLS 6. NUTRITION/EXCESS BODY WEIGHT 7. REST 4 MUSCULAR FITNESS The primary objective of our strength program is to reduce the chance of injury and build general overall strength. The risk of injury to any area of the body demands that each major muscle group be developed to its maximum. Most sports are gross motor activities. All major muscle groups are used to perform each of the skills you use on the field or court. We can enhance the abilities you use if each area of the body is developed to its maximum. Balance is the key to your overall fitness program. Balance is also the key to your strength program. We divide the body into five major segments. They include the following: 1. NECK (Neck, Traps) 2. HIPS & LEGS (Buttocks, quadriceps, hamstrings) 3. MIDSECTION (Abdominals, Low Back) 4. TORSO (shoulders, Upper Back, Chest) 5. ARMS (Biceps, Triceps, Forearms) Each area of the body, and exercise performed, must be given equal emphasis. We’ve observed that many young players coming into our program have ignored the neck and the shoulder capsule. For that reason, we urge young players to begin emphasizing those areas. Your program lacks balance and the proper priorities if you spend 25 minutes bench- pressing each workout, and just a few minutes on your neck and/or shoulders. Your muscles act as shock absorbers for your joints. Our goal is to prevent the ―sudden impact‖ injury, if possible, and also reduce the repetitive trauma muscles are exposed to day after day, practice after practice. By developing and maintaining near maximum strength levels during the season, we also hope to prevent or minimize the accumulative trauma to your joints that can cause problems after your career is over. REP The foundation of any strength program is the rep. It is how each rep is performed that determines the quality and productivity of each exercise. We divide the rep into three phases. They are the raising phase , the pause phase and the lowering phase. Each phase is equally important. The same muscles used to raise the weight are the same muscles used to lower the weight. With the proper emphasis, you will also get stronger from the lowering phase of an exercise. RAISING PHASE: During the raising phase, you must raise the weight without jerking, bouncing, or using momentum to assist. The brain will only recruit as many fibers as is needed to raise weight – no more, no less. Motor learning experts state that it is the ―intent‖ to raise the weight fast that is the key to developing explosive power. Not that the implement itself moves fast. If you can raise the weight extremely fast, the weight is too light to stimulate maximum strength gains, or you are using momentum to assist. Observe the competitive power lifter attempting to bench press a heavy weight. He pauses momentarily with the bar touching his chest and tries his hardest to rise the weight as fast as he can. The bar will move in a smooth and controlled manner. Observe the Olympic lifter performing the power clean. The lifter initiates the movement with muscle, but momentum eventually takes over as he literally throws the bar in the air as he jumps under it. The use of a force plate demonstrates that there are few and eventually no muscle fibers working during parts of the exercise. The explosive training ―myth‖ is just that—a myth! It will eventually result in injury. Raise the weight at a speed that allows only the muscle to perform all of the work. Pause 5 momentarily in the ―muscles contracted‖ position. If there is no bounce or recoil, you can assume that you’ve minimized or eliminated the momentum. PAUSE PHASE: The Sliding Filament Theory provides us with information regarding how a muscle fiber contracts. Each muscle fiber is composed of two filaments. As a muscle (each individual fiber) contracts these two filaments pull themselves toward (and eventually over) each other causing the fiber to fully contract. The process is important to understand if full-range exercise is to be accomplished. The greatest numbers of muscle fibers are recruited in a muscles contracted (pause phase) position. It is at this point the best gains in strength can be made if…you pause momentarily (stop) in the muscles contracted position . If there is any bounce in this position there are literally thousands of muscle fibers not recruited or developed, eliminating potential strength gains. LOWERING PHASE: Gravity and muscular friction make it easier to lower the weight. During the raising phase, you are fighting against gravity. It makes it harder to raise the weight. During the lowering of the weight gravity is assisting you. You can lower a great deal more weight than you can raise. Because of this, you will use fewer fibers to lower the same weight you raised unless: 1) You allow more time to lower the weight. 2) You add more weight during the lowering phase. Once you’ve raised the weight and paused momentarily in the contracted position, you should take longer to lower the weight. The lowering phase should be performed in a smooth, consistent manner from the beginning of the movement until the end. Once fatigue sets in, there is a tendency to speed up the lowering phase. This will make the exercise easier to perform and less productive. The speed of the lowering phase should be identical on the first rep through the last rep. HOW MANY REPS: The literature and our experience indicate that an individual should perform somewhere between 6 and 12 reps of most exercises. If only a few heavy reps are performed, you will not have enough time to activate a high percentage of all the fibers available. While performing a one-max rep, you will only activate a limited supply of fibers. You will not develop all of the fibers leaving you more vulnerable to injury. There is also a conditioning effect that is specific to your sport that is obtained by increasing the number of reps. As fatigue sets in on the playing field or court, you are gradually bringing more fibers into play. It could be the first long drive of a game, the second period, 8th inning, or half way through practice. If your training involves a few heavy reps, you’ll eventually be using muscle fibers on the field or court that you didn’t strengthen in the weight room. The power lifter has needs specific to his event, as does the varsity athlete You can get stronger performing almost any number of reps. Performing a few heavy reps is more dangerous, too time consuming, and not specific to the muscular needs of playing your sport.