5/12/2012 Kansas Basketball Triple extension the coordinated - PDF document

5/12/2012 Kansas Basketball Triple extension — the coordinated extension of the Strength & Conditioning hip, knee, and ankle joints during running and jumping — is an integral part of our training program because it is in such high demand on the basketball court. Triple extension can occur vertically (jumping), Andrea Hudy linearly (running), and laterally (shuffling/skating). If we Assistant Athletic Director for Sport Performance can increase the amount of ground reaction forces a University of Kansas player generates in the weightroom while performing ahudy@ku.edu triple extension, that will transfer to the court in the (785) 864-7127 form of better mechanical efficiency when the athlete is no longer under resistance. Basketball requires fundamental movements such as Mechanical efficiency is the ratio of work output to running and jumping and demands high power, high work input. In other words, it is the ratio of external velocity movements across diverse planes of work performed to total energy expenditure. If we can movement from a wide variety of positions. Therefore, increase the amount of work a player performs while our basketball-specific weight training philosophy keeping his energy expenditure the same, then we are begins with a foundation of functional ground-based creating a better conditioned athlete who can stay strength and explosive exercises that mimic the more powerful for longer periods of time. coordinated movements occurring during competition. Speed Squat Test Power Output and the Force Velocity Curve Speed/strength training Strength/speed training Purpose: To determine lower body power for each member of the 2009 KU Jayhawk Men’s Basketball Team. 1

5/12/2012 Size Principle Asychronous. Work Capacit y Sychronous. Power output Asychronous. Work Capacit y Sychronous. Power output • Slow  Fast Twitch recruitment •  Force production to target FT muscle fibers • 2-3 days /wk of  load lifting Speed Squat Test (8 sets of 2 reps 20%-90%) Power Output and the Force Velocity Curve 2008 watts 883 Watt (12 weeks of training) 2009 watts 2009 max 2008 max Mean power for range of Average of 13 percent motion ….not peak power increase in Watts on Strength had a bigger Speed Squat Test influence on power output in womens bball players Because…… Name Year BW (lb) 1 RM Wmax Load Wmax % 1 RM Wmax 1 RM/kg Speed Squat Results 927 Marcus Morris 2010 235 405 287 71 3.944681 1.723404255 2009 405 253 63 938 2008 315 770 Strength-Power Relationships 1200 Mk Morris 2010 245 425 286 67 4.269388 1.734693878 1046 Men: y = 2.8151x + 411.46 R 2 = 0.6274 2009 415 282 68 1002 1000 Max Speed Squat Power (W) 2008 365 785 800 Taylor 2010 185 300 255 85 4.632432 1.621621622 857 2009 300 807 251 84 600 778 2008 225 Women: y = 7.516x - 203.82 R 2 = 0.7538 Reed 2010 193 365 236 65 5.041451 1.89119171 973 400 Men 2009 345 907 237 69 Women 915 200 2008 335 Releford 2010 207 400 1050 321 80 5.072464 1.93236715 0 906 2009 405 259 64 0 25 50 75 100 125 150 175 200 315 800 1 RM Squat (kg) 2008 2

5/12/2012 Strength had a bigger influence on power output in womens bball players even when adjusted to Speed Squat Results (Rel. BW) Team Results for Speed Squat body size Relative Strength-Power Relationships 12.0 Men: y = 3.1981x + 3.8172 R 2 = 0.6066 10.0 W/kg Body Weight 8.0 6.0 4.0 Men Women: y = 6.537x - 1.5786 R 2 = 0.7764 Women 2.0 0.0 0.00 0.25 0.50 0.75 1.00 1.25 1.50 1.75 2.00 2.25 1 RM/kg Body Weight 2) Squat power is related to vertical jump Squat Power & VJ hgt. Shared Variance = 50% The Core 1 RM/kg & VJ hgt. Shared Variance = 4% 3) Little shared between • The function of the core is to transmit force through squat strength and VJ the kinetic chain • Lumbar stabilization 1) Strength is related to squat power • Knees to shoulders -VJ height 1 RM/kg & Squat • Four sub-systems of the outer unit (Paul Chek, NASM) Power -Speed Squat Power/kg BW Shared Variance = 67% - 1 RM Squat Strength/kg BW Message Squat strength (1 RM)  squat power  VJ height ******Must train the whole continuum Daily Program Design (Off-season) Sub-systems of the Outer Unit 1) Explosive (Based on Locomotion & 3 Movement Planes) paired with aos • Lateral Sub System (LSS) • Anterior Oblique System 2) Squat Variation (AOS) -Gluteus medius paired with pos -Oblique abdominal muscles -Gluteus minimis -Contralateral adductor muscles -Ipsilateral adductors 3) Bench Variation -Innervating anterior abdominal -Contralateral quadratus fascia lumborum paired with lss • Posterior Oblique System • Deep Longitudinal Sub (POS) 4) Shoulder Variation System (DLS) -Latissimus dorsi -Posterior chain paired with dls -Contralateral gluteus maximus -Thoracolumbar fascia 5) Back Variation -Biceps femoris paired with TORSO *Perform functional core/torso ‘specific’ lifts for Basketball & superset with Force Production lifts 3

5/12/2012 Daily Program Design (Off-season) 1) Explosive paired with hand/eye coor Planned and Unplanned 2) Squat Variation paired with eye/foot coor Non-Linear Periodization 3) Bench Variation Program Design paired with 1 leg explosive 4) Shoulder Variation paired with balance 5) Back Variation paired with TORSO Non-Linear Linear Unplanned Planned • Can’t replicate power • Useful when peaking on daily basis • Before individual performance for one • Based on intensity of (Kraemer) or multiple events workout practice (pedometer, • Increased variability • Useful when you have vj, heartrate monitor) (not monotonous) • 45 min to 1 hour and a set schedule (i.e. • 30 minutes • Increased ability to 15 min. football) adapt to training • Total body workouts • Total body workouts • Has scheduled periods schedule • In-season of active rest to aid in • Off-season, summer, • Weekly power, the prevention of strength, and pre-season overtraining or endurance workouts unwanted overreaching • Easier to individualize conditioning/lifting • Based on month or time of the year, there could be training programs on a daily basis Planned or Unplanned S&C Yearly Planning Calendar with a linear periodization trend Summer Summer As volume decreases, load increases 4.5 Summer Plan Oct./Dec. Season 4 Pre-season Post-Season Season Number of Sessions Post Plan 3.5 3 2.5 2 1.5 1 0.5 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 July August Sept. Oct. Nov. Dec. Jan Feb. March April May June Planned Unplanned Summer/Preseason Season BIG 12/NCAA Summer Time of Year Strength & Conditioning Practice Games May July Sept Oct Dec Feb Apr 4

5/12/2012 Synchronous vs. Asynchronous Weekly Program Design (Off-season) Exercises Monday Tuesday Thursday Friday Cond 1st Lift 1st Cond 1 st Lift 1st Synchronous — Going on at the same rate and Lateral Strength/ Linear Speed/ exactly together; recurring together for high power Agility and Agility and Speed Strength output. High intensity, short duration. Vertical Plyos, Accel. Plyos, Accel. jump, Acceleration. Lift 2nd Cond 2nd Lift 2nd Cond 2nd Asynchronous--not occurring at the same time. Funct Endurance Strength Endurance Endurance activities for work capactity. Lower Strength intensity longer duration. Circuit -Explosive Exercises (Synchronous) always performed first followed by Endurance Exercises (Asynchronous) Monthly Program Design Weekly Program Design (Off-season) (Conditioning Periodization) Monday Tuesday Thursday Friday Monday Tuesday Wed Thursday Friday Cond 1st Lift 1st Cond 1 st Lift 1st 50 x 10 yds 18 x 25’s 50 x stadiums 8 x 200’s Lateral Strength/ Linear Speed/ (2-5 sec.) (25 sec.) (8-10 sec.) (32-34 sec.) Agility and Agility and Speed Strength 60 x 10 yds 20 x 25’s 60 x stadiums 10 x 200’s Plyos, Accel. Plyos, Accel. Lift 2nd Cond 2nd Lift 2nd Cond 2nd 70 x 10 yds 22 x 25’s 70 x stadiums 12 x 200’s Funct Endurance Strength Endurance Strength 80 x 10 yds 24 x 25’s 80 x stadiums 14 x 200’s Circuit -Explosive Exercises (Synchronous) always performed first  Power  Endurance  Power  Endurance followed by Endurance Exercises (Asynchronous) Sync. Async. Sync. Async. Monthly Program Design (Non-linear Daily Program Design (Off-season) with a Linear Periodization trend) 1) Explosive Reps paired with hand/eye coor paired with aos Monday Tuesday Thursday Friday 2) Squat Variation May 12 4 8 6 paired with eye/foot coor paired with pos June 10 3 7 5 3) Bench Variation paired with 1 leg explosive July 12 2 6 4 paired with lss 4) Shoulder Variation August 10 1 5 3 paired with balance paired with dls  Volume  Power Strength  Speed/ 5) Back Variation Strength/ Speed Strength paired with TORSO 5