Role of Sport Science in Performance Enhancement: Strength, Conditioning & Nutritional Considerations Richard B. Kreider, PhD, FACSM, FISSN, FACN, FNAK Professor & Executive Director, Human Clinical Research Facility Director, Exercise & Sport Nutrition Lab Department of Health & Kinesiology Texas A&M University rbkreider@tamu.edu exerciseandsportnutritionlab.com essentialsofsportnutrition.com hcrf.tamu.edu 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
The Foundation of Performance • We all marvel when we see athletes break records and do what was once thought impossible. • When we see the cumulative efforts of sustained excellence. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
The Foundation of Performance • Behind every athlete, team, victory and celebration, there are coaches and support staff who spend countless hours helping athletes and teams be successful. • In high-level sport, success is often determined by how effective support staff and coaches were in applying the latest science and psychology to peak performance. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Performance Enhancement Team Team Support Personnel Peak • Athletic Administration Performance • Operations & Facilities • Equipment Managers • Optimizing athletic performance • Travel & Logistics Coaching • Communications & Video requires professionals from a number of • Academic Support areas working together to improve • Marketing & Event Sport Psychology individual and team performance. Management • Teams that have developed a multi- Team Analytics & disciplinary approach to optimizing Biomechanics performance and athlete care generally experience greater long-term success. Athletic Training & Sports Medicine • Strength, conditioning and nutrition serve as the foundation in preparing Performance Nutrition athletes to perform to the best of their ability. Strength & Conditioning 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Relationship of Training & Nutrition to Performance Optimal Training/Diet Performance Overtraining / Inadequate Diet Undertraining/Poor Diet Training Volume/Intensity Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019) 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
History of Strength & Conditioning • Strength training dates back to 3,600 BC when Chinese emperors made subjects exercise daily and pass weight-lifting tests to enter military. • Evidence that weight training was part of life in ancient Greece and India. • Weight training books began to be published in the 16 th century. • Training methods of “strongman” like Eugen Sandow and Dr. Vladislav Krayevsky from Russia in the 19 th century increased interest in strength training. Popularity of bodybuilders in the early to mid-20 th • century helped popularize strength training and bodybuilding. Siff MC. Supertraining. 2000 Hale J. History of strength and conditioning science. Ezine Articles. 2006 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
History of Strength Coaching Up to 1969, many coaches discouraged athletes from strength • training for fear it was detrimental to athletic performance. • Although some athletes lifted on their own, there were relatively few strength coaches working with athletic teams and many were volunteers. • In 1969, Boyd Epley was hired as the University of Nebraska’s first full-time strength where he quickly gained national notoriety as a successful strength coach after Nebraska won ’70 and ’71 national championship in football. • In the 1970s, several other universities and a few professional teams began hiring strength coaches. In 1978, Epley and 76 other strength coaches founded the NSCA • and worked to forge a profession for strength and conditioning specialists. • Today, nearly every team employs full-time strength coaches and many universities have curriculum preparing students for careers in strength & conditioning. Available December 2019 Shurley JP, JS Todd. JSCR 26(12):3177-88, 2012. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Principles of Strength Training • Specificity • Overload • Progression • Variation • Diminishing Return • Reversibility Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 2012 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Components of Strength & Conditioning • Mobility and Flexibility Training Dynamic Warm-up Flexibility Training • Periodized Resistance Training (2-8 weeks) Muscular Endurance Hypertrophy Phase Strength Phase Power Phase Strength Training Variables • Cardiovascular Training Sets per exercise • • Core/Stability Training • Reps per exercise • Speed & Agility Training • Rest between sets • Load (% 1RM) Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. NSCA Foundations of Fitness Programming. 2015 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Periodization • Macrocycle (52 weeks) • Mesocycle (2-12 Weeks) General Physical Preparation Phase Specific Preparation Phase Pre-Competitive Phase Competitive Phase Peak Phase • Microcycle (1-2 Weeks) Smaller training cycles • Individual Training Sessions Exercises, hours, minutes Different types of training Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. NSCA Foundations of Fitness Programming. 2015 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Periodization Phases Muscular Endurance Muscular Endurance Variables Beginner Intermediate Advanced Duration 2-4 weeks 2-4 weeks 2-4 weeks ≥3 ≥3 Sets per Exercise 1-3 Reps per Set 10-15 10-15 10-25 ≤30 seconds ≤30 seconds ≤30 seconds Rest between Sets Load/Intensity (% 1 rm) 65% 70% 75% Volume/Intensity Relationship Moderate/Low Moderate/Low Moderate/Low Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Periodization Phases Hypertrophy Hypertrophy Variables Beginner Intermediate Advanced Duration 2-4 weeks 2-4 weeks 2-4 weeks ≥3 ≥3 Sets per Exercise 1-3 Reps per Set 8-12 6-12 6-12 Rest between Sets 30s –1.5 min 30 s–1.5 min 30s–1.5 min Load/Intensity (% 1 RM) 67-80% 67-85% 67-85% Volume/Intensity Relationship Moderate/Moderate Moderate/Moderate Moderate/Moderate Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Periodization Phases Strength Strength Training Variables Beginner Intermediate Advanced Duration 2-4 weeks 2-4 weeks 2-4 weeks ≥3 ≥3 Sets per Exercise 1-3 ≤6 ≤6 ≤6 Reps per Set Rest between Sets 2-5 min 2-5 min 2-5 min ≥70% ≥80% ≥85% Load/Intensity (% 1 RM) Volume/Intensity Relationship low-high low-high low-high Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Periodization Phases Power Power Variables Beginner Intermediate Advanced Duration 2-4 weeks 2-4 weeks Sets per Exercise - 1-3 3-6 Reps per Set - 3-6 1-6 Rest between Sets - 2-5 min 2-5 min Load/Intensity (% 1 rm) - 30-60% 30-70% Volume/Intensity Relationship - Low/High Low/High Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 89 th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington
Recommend
More recommend
