Thursday, April 30, 2020

Lifetime Athletic Development

Lifetime Athletic Development
Having a plan for the development of athleticism of any athlete can help give direction and structure. In addition to simply developing sport skill, these principles should be approached with the goal of promoting a lifetime of enjoying movement and activity. These guidelines will also help parents and coaches to know when they should be introducing new stimulus types in order to prevent injury but optimize performance. 
Great research by Pichardo et al. (2018) reviewed the literature and compared some existing models in order to present options and approaches to developing athletes. One thing that should be considered is that all children develop differently. Although two athletes may have the same chronological age, they may be at different stages of development and maturation. Therefore, many suggestions will be made based on categories but it should be noted that these are general guidelines and any particular athlete may be a little behind or ahead than the predicted categories. In addition to growth differences, there will always exist training experience differences. Two athletes may be the same chronological age and even within the same timeframe in regards to their pubertal development but one has a couple years of training experience while the other has just begun. This can be referred to as the athlete’s “training age” and should also be taken into consideration when selecting exercises and programs. 
Early Childhood, ~6-9 years, Prepubertal Stage, “Sampling Years Phase 1”
During this stage children should be learning the “FUNdamentals” by sampling many sports to develop themselves physically and exploring their interests. During this stage resistance training should be low structure and focussing on proper technique. Aerobic training should be more general and centered around play. This can be done up to 6x/wk (Pichardo et al., 2018). Speed development should be centered around developing fundamental movement skills (FMS), primarily in regards to teaching proper running technique. In regards to agility training Pichardo et al. (2018) recommend that it be low structure and have a 60% focus on targeting knee, hip and ankle stability. About 25% of the focus should be given to change of direction (COD) speed and 15% to reactive agility training. 
Late Childhood, ~10-13 years, Pre-to-Circumpupertal, “Sampling Years Phase 2”
Early in this phase it is said that children should be “learning how train” while towards the end of the phase they will start “training to train.” Sports are still being sampled during this phase but near the end the athlete may have an idea as to which they really like the most. Weight training can begin to develop more structure and volume but much of the focus should be given to technical skill and form. Plyometric can be implemented with low eccentric loading and low structure. Speed training should continue to focus on sprint technique. Pichardo et al. (2018) also suggest that this is a good time to start introducing physical conditioning to increase stride length and decrease ground contact time. Consistent with phase one, agility primarily focuses on stability, COD and some reactive agility training. Aerobic training also implements the same recommendations as phase 1. 
Adolelescents, ~14-18 years, Circumpubertal, “Specialization/Investment or Recreational”
The direction of this phase will really depend on the athlete. If a child is showing particular interest or skill in 1-2 sports then they can choose to enter the “specialization years” and end this phase in the “investment years.” Alternatively, they can choose to enter the “recreational years” that will last for the rest of their life and continue a balance of sport participation. The development of strength, power and hypertrophy become more important during this phase and their body’s will be more able to handle increased amounts of volume and growth (Pichardo et al., 2018). Weight training will also be more directed towards performance outcomes. This means that exercise selection should prioritize movements that will translate to their particular sports. Plyometrics can increase in volume and begin to have more eccentric loading and higher structure. Sprint training continues to focus on technique while also introducing maximal sprints. As the child progresses through this phase they will begin to have a greater focus on the expression of maximal speed. Agility training begins with a primary focus (40%) on COD speed development, 30% focus on FMS and 30% focus on reactive agility training. As they age more focus (60%) should be based around reactive agility training, 20% to FMS and 20% to COD. Aerobic development becomes more sport specific during this phase. 
Adulthood, >18 years, Postpubertal
If the athlete is capable enough to continue on at a college level then they will continue the specialization phase. If they are not fortunate enough to continue their career then they will enter the recreational phase. Continuing athletes will continue to develop their speed and agility and to develop power and strength to enhance performance. But, those who dont play in college wont need to spend as much time developing performance outcomes as they used to. During this time they should continue to sample recreational activities that will allow them to remain active for their entire life. Some of the more high impact sports may have to be substituted for lower impact sports if injuries reoccur or limit the athlete. A high priority should be placed on optimizing body composition for health and structural integrity. Body fat should be kept in healthy ranges. Resistance training should be performed at least 3x/week in order to maintain lean mass and to increase/maintain bone density (Haff & Triplett, 2016). Speed and agility training may become unnecessary for the “retired” or “recreational” athlete and risk vs. reward should be evaluated. Aerobic training should prioritize heart health and be done at least 3x/week. 

References
Haff, G. & Triplett, N. (2016). Essentials of strength and conditioning (4th Edition). Champaign, IL: Human Kinetics. 

Pichardo, A. W., Oliver, J. L., Harrison, C. B., Maulder, P. S., & Lloyd, R. S. (2018). Integrating models of long-term athletic development to maximize the physical development of youth. International Journal of Sports Science and Coaching, 13(6), 1189-1199.

Wednesday, April 8, 2020

Peaking/Tapering Strategies for Powerlifting

Powerlifting is a sport in which the athlete is tested for a 1RM for Squat, Bench and Deadlift. Strength and power development are high priorities within the training block leading up to a competition and are at the top of their Needs Analysis. Consistent with research by Zourdos et al. (2016), I often will implement a daily undulating approach to my weekly loading  strategy that follows traditional periodization models for intensity manipulation. It is common practice for powerlifters to peak their volume around 3-4 weeks before a competition and then to taper the volume in either a linear or step-fashion (Pritchard et al., 2016). The purpose of the tapering period is to allow the body to achieve the highest level of readiness by dissipating accumulated fatigue while maintaining physiological adaptations achieved during the training block (Bompa & Buzzichelli, 2019). In order to facilitate this state of peaked strength and dissipated fatigue, many tactics can be implemented. It is common to see a powerlifter completely stop performing accessory movements as early as 2 weeks before competition in order to cut total volume and to increase the specificity of their sport (Pritchard et al., 2016). A reduction in sets and/or reps performed is another simple way to reduce volume. But, why not just train hard until you're about 1-2 weeks out then just completely stop training? In theory, total volume could be equated in this manner but it doesnt keep the body in a state of readiness and actually has been studied and shown to be detrimental to strength (Izquierdo et al., 2007). What has been studies to be most effective is to cut the volume and either increase intensity or at least keep it the same until about 1-2 weeks out from the meet. This will allow the body to dissipate fatigue while simultaneously increasing strength and power output. Consistent with research by Ferland & Comtois (2019) I will often start tapering the deadlift around 4 weeks out and then the squat and bench around 3 weeks out. This is due to the nature of the deadlift and how taxing it is on the system. Most lifters will need more time to recover from deadlift overreaching. During the tapering period I place a higher emphasis on recovery via massage, active rest and things such as foam rolling. During the week of the meet it is common for the powerlifter to perform 2-3 sessions, ending 2-3 days before the meet, that are both low intensity and extremely low volume in order to keep the athlete both psychologically and physically ready for competition (Grgic & Mikulic, 2017).  Ultimately, peaking/tapering methods can be highly individual and open and documented communication should be maintained between the coach and athlete in order to determine which approach would be most suited to the individual. 
References
Grgic, J., & Mikulic, P. (2017). Tapering practices of croatian open-class powerlifting champions. Journal of Strength & Conditioning Research, 31(9), 2371–2378.
Izquierdo, M., Ibañez, J., González-Badillo, J. J., Ratamess, N. A., Kraemer, W. J., Häkkinen, K., Bonnabau, H., Granados, C., French, D. N., & Gorostiaga, E. M. (2007). Detraining and tapering effects on hormonal responses and strength performance. Journal of Strength & Conditioning Research, 21(3), 768–775.
Bompa, T., & Buzzichelli, C. (2019). Periodization-6th Edition: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
Ferland, P. M., & Comtois, A. S. (2019). Classic powerlifting performance: A systematic review. Journal of Strength & Conditioning Research, 33, S194–S201.
Pritchard, H. J., Tod, D. A., Barnes, M. J., Keogh, J. W., & McGuigan, M. R. (2016). Tapering practices of New Zealand’s elite raw powerlifters. Journal of Strength & Conditioning Research, 30(7), 1796–1804.
Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M., Panton, L. B., Contreras, R. J.,  & Kim, J. S. (2016). Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. The Journal of Strength and Conditioning Research, 30(3), 784-791.

Monday, March 16, 2020

Free At Home Workout Program

With the rise of the corona virus it has recently become necessary for many people to socially isolate. This creates a new obstacle to training. With this in mind, I developed an at-home workout plan that can be implemented with a couple simple and affordable tools. The first is an exercise band set you can find on amazon (click the hyperlink here). I like this set because you can mix and match the bands to different attachments and you can also double them up. It also has a "door anchor" that will facilitate many of my exercises. The next is a glute loop by BC Strength (click this link). I like these bands because they dont slide and they have varying resistances. I would suggest starting with the #1. I dont make any money from the products I linked, I just really like them. Once you have them then feel free to use this exercise plan (exercises are hyperlinked with videos) as long as needed! If you're looking for more personalized training, I do offer online training that includes all of your nutritional needs as well as customized workouts. Shoot me an email at owhiting@gmail.com. And, if you appreciated this free workout plan then please share with a friend, and give me a follow on Instagram and YouTube! Stay safe!

Day
Muscles Trained
Exercises
Sets
Reps
Rest
Weight Lifted
1LegsBanded Squat3-5101.5 Minutes
Posterior ChainSingle Leg Deadlift3-510 each side1 Minute
Superset:
LegsReverse Nordic
3
12
1 Minute
Nordic Hamstring Curl (w Partner)
Goblet Squat w Hip Circle3151 Minute
Superset:
TricepsBanded Kick Backs
3
15
1 Minute
BicepsBanded Isolation Curl
AbsThe 1001-31001 Minute
Planks31-2 Min1 Minute
Day
Muscles Trained
Exercises
Sets
Reps
Rest
Weight Lifted
2ChestFlat Press3-5151 Minute
Flat Fly3121 Minute
Decline Press3-5151 Minute
Decline Fly3121 Minute
Pushups3Burnout1 Minute
GlutesGlute Loop Burnout32 Minutes1 Minute
3 Way Cha Cha310 each direction1 Minute
Kick Backs3151 Minute
CalvesStanding Calf Raise4101 Minute
Day
Muscles Trained
Exercises
Sets
Reps
Rest
Weight Lifted
3ShouldersOHP4121 Minute
Posterior ChainTraditional Stance Deadlift3-5101.5-3 Minute
LegsBanded Split Squats381 Minute
Drop Freeze3151 Minute
Banded Hamstring Curl3151 Minute
Superset:
BicepsHammer Curl
3
12
1 Minute
TricepsOverhead Extension
Superset:
ShouldersSide Raise
3
10
1 Minute
Front Raise
Day
Muscles Trained
Exercises
Sets
Reps
Rest
Weight Lifted
4BackLat Pulldown3121 Minute
Rows3101 Minute
Shrugs381 Minute
Straight Arm Pulldown3121 Minute
Upright Row3121 Minute
Kneeling Lat Pulldown310 each side1 Minute
GlutesSide Steps w Hip Circle310 each direction1 Minute
Frog Pumps3151 Minute
Rear DeltBand Pull Aparts3101 Minute
AbsDeadbugs315 each side1 Minute