2018 Season

THANKS TO OUR SPONSORS

social media

Please use the hashtag

#SYDNEYL AB2018 for all
social media posts.

PLAE

Web: plaeperform.com | plae.global

Tw i t t e r : @ p l a e _ u s

Instagram: @plae_us

Facebook: PLAE USA

Coach McKeefery

W e b : R o n . M c K e e f e r y. c o m

Tw i t t e r : @ r m c k e e f e r y

Instagram: @rmckeefery

Facebook: rmckeefery
 schedule

8:30-9:00am 1:00-2:30pm

Registration Lunch + Vendor Demonstrations + Speaker

Roundtable Discussion

9:00-9:30am

Welcome, Announcements, and Ice Breaker 2:30-3:20pm

Mark Kilgallon - Sydney Swans (Lecture)

9:30-10:20am “Building The Wheels”

D a v i d B o y l e - A S C A ( L e c t u r e ) “ W h a t ’s y o u r

C o a c h i n g P h i l o s o p h y, i s i t W o r k i n g ? ” 3:30-4:20pm

Cato Rutherford - Head Coach Lift

10:30-11:20am P e r f o r m a n c e C e n t r e ( P r a c t i c a l ) “ Tr a n s f e r :

Gary Schofield - Greater Atlanta Christian F r o m t h e W e i g h t R o o m To T h e F i e l d ”

School (Lecture): “Unified Not Uniform:

Program Design For The High School 4:30-5:20pm

Athlete” Te d R a t h - L o s A n g e l e s R a m s ( L e c t u r e )

“Developing A Championship Culture with

11:30-12:20pm Te c h n o l o g y a n d S p o r t s S c i e n c e ”

Nathan Parnham Paramatta Eels (Practical)

“Practical Application of On Field 5:20-5:30pm

Conditioning Drills” Closing Remarks and CEUs

12:20-1:00pm

Workshop Discussion
LECTURE

DAV I D B OY L E
High Performance Consultant
Board Member ASCA

“ W h a t ’s y o u r C o a c h i n g P h i l o s o p h y, i s
it Working?”

Instagram: @davidwayneboyle13
"What's your
Coaching
Philosophy, is
it Working?"

David Boyle MBA (Sports

Management) SCU, Level 3 Master
Coach, ASCA
Lecturer Sports Coaching, Strength &
Conditioning
Australian College Physical Education
(ACPE)
Q. WHY DO WE COACH ?

A. We were bought up on Sport

Thought Provoking Outcomes
Reinforce and

Include these into the

way you
Coach
Reflect and Examine
Program
• Coaching Philosophy
• What’s Changed Measure
• Leadership Styles Monitor Your
• Motivation Strategies
Athletes’ in the
Physical, Mental and
Emotional State with an
Individual Focus .
Evaluate
Coaching Philosophy

Do You have One?

If you wrote it, what would
it say about you?
Your Principles, Values,
Beliefs?
 • Movies
• What’s Changed? • Superbowl,
commercials, ½
Big Business $$$$$ enertainment
• College sponsorships
Technology
Social Media
Sports Science, Research
How we Coach!!!! (Absolutely)
Information (All Measurable)Individualised
 Social Media
Influences Organisation
• Culture
• Resources

• Principles
Philosophy • Values
• Traits

Leadership • Adaptable
Style • Qualities

Athlete's/ • Know your Sport

• Ask the right
Players
Questions
• Science or Art

Staff • Qualifications
• Experience
 Remember the Titans
“Conflict”, Culture Change, ATHLETE
CENTRED
• A Team Coach Boone Speaks out, shows Courage,
Leadership, Honesty, Knowledge, TEAM FIRST

• What makes a Team Strong , Athlete centred

coaching (Player Driven) Honesty, Truth,
Respect, Aggression, Anger, Passion,
Acknowledgement, TEAM FIRST

• What makes a cohesive Team Captain –

Leadership, Belief, Listen, Action, TEAM FIRST

• What makes a team, besides the above

qualities, Cohesion, Friendship, Humour,
 ‘Soul
Power’, Strength, Trust, TEAM FIRST https://www.youtube.com/
watch?v=S02D9QzDe4s
How We Looking?
Be A Leader
Not A Boss!
Sponsors/ Membership Drive Organisation Board (Structure Head Coach Additional
4 E’s of Marketing Culture) Pressures – not just
Engagement coaching
Emotion CEO
Experience
Entertainment Head Coach
(Leadership, Physical
CFO Philosophy) Performance
Assistant Coaches Manager

Football Manager Strength Medical Doctor

Conditioning Physiotherapist
Commercial Rehabilitation
Sports Scientist
Media Manager
Marketing

Merchandise
Welfare Manager Players
KEY

Organisation
High Performance
Commercial
 HIGH PERFORMANCE TEAM

Head Coach Head Coaches Style

(Leadership,
Philosophy) • Does it Change
Assistant Coaches • Can we Adapt
Physical • Do we keep our jobs
Medical Doctor
Performance • Separate roles or do you
Manager Physiotherapist
have several?
Strength
Conditioning
Football Manager
Rehabilitation
Sports Scientist
Welfare
Manager

Players
Athlete Centred Coaching

1 2 3
Tell me & I Show me & Involve me
will forget. I might & I will
remember. understand.

What do you Think ?

Functional Movement Screen

Symmetry

Technique

Skill
Acquisition
Movement
Pattern
Functional Movement Screen

• Every Session
• Every Lift
• Every Tackle
• Every Play
• Act, Team First
Sports Science
Daily Wellness
• Serial
Complainers
• Silent non-
Complainers

Athlete Centred, don’t just

monitor, Act!!!!
 Weekly Screening Report

Great looking Report, take

action as well!

Weekly
Screenings

• Flexibility
• Mobility
• Power
• Symmetry
• CNS
• Groin
Strength
 GPS Game Report

Total
Body Load
Distances
• Metres per Min
10 minute
• 10 minute
intervals
Intervals

High Speed Accels/Decels

running (Groin Load)
>5m/s

Individual
player game
summary
GPS Session Report

Training
session
summary

Intensity
Target =
1.25 times
game body
loads
 Weekly Strength Report
Microcycle Round 17 Personal Best > 85% 75 - 85% < 75% Alternate Lift

1RM Lift
Bench Press Chin Clean Deadlift Military Press Prone Pull Snatch Squat
BR

Test
Akauola, Sitaleki 155 160 105 240 54 120 85 220
Cartwright, Bryce 135 157 105 210 110 180 Shoulder
Fisher-Harris, James 130 138 110 220 100 105 75 200
Every
Grevsmuhl, Chris
Harawira-Naera, Corey
170
130
166
147
140
125
220
240
90
65
140
120
90
85
180
190
Groins

Week,
May, Tyrone
Merrin, Trent
110
160
123
120 100 200
80
90
90
85 75 230
Knee

every
Peachey, Tyrone
Yeo, Isaah
140
135
138
155
133
105
230
210
90 120
110
80 200
170 Shoulder

FR Lift.
Campbell-Gillard, Reagan 130 135 125 245 105 95 170 Shoulder
Kikau, Viliame 170 135 130 230 100 115 95 190
Have
Latimore, Jeremy
Latu, Leilani 140
145
160
110
125
200
225
73
100
125
115 90
170
220

Intent
Leota, Moses
Matagi, Suaia
140
140
147
140
100
110
220
230
105
100
110
125
80
95
230
220

with
McKendry, Sam
Saunders, Andy
140
165
160
165
130
100
260
190
100
100
110
130
95
90
220
165

HH Every
Cleary, Nathan 105 120 100 190 70 90 75 150
Lift
Dockar-Clay, Zach
Katoa, Sione
155 135
146
115
100
215
240
95
73
110
110
90
75
200
200 Wrist
Martin, Te Maire Shoulder
Soward, Jamie 110 75 125 80 105 45 125
Do You
Wallace, Peter 130 125 90 150 80 85 70 85

OB
go into
Blake, Waqa 135 124 110 200 95 100 90 170

a
Edwards, Dylan
Hardaker, Zak
135 145
97
115 230 85 110
70
85 200
130 A/C

Tackle
Heffernan, Andrew 110 140 108 98 85 100 80 150
Hiku, Peta ACL
Jennings, George 155 145 115 215 90 120 80 190
with
Mansour, Josh
Moylan, Matthew
SOO
SOO

NO
Smith, Will
Watene-Zelezniak, Dallin
150
125
140
145
115
110
240
181
105
40
115
110
85
80
200
167 Wrist

intent?
Whare, Dean 165 135 90 110 Knee
 Velocity Based Training
https://www.elitefts.com/news/bryan-mann-talks-velocity-based-
training/
Overall, the traits developed utilizing VBT concentrically with average
velocity can be categorized as:
•Absolute Strength
•Accelerative Strength
•Strength-Speed
•Speed-Strength, and
•Starting Strength
 YOU, the Coach – Role Model

o Effective
Even before coaches
we open ouraremouths,
good educators
our non
verbal ocues account
Teach for theand
independence bulk of ourin
creativity
players
communications.
o Have a desire to learn to share
• information
Words with
account for 7%others
of the message,
o Coaches must be consistent in following
• Tonethe
of voice
sameaccounts forthey
rules as 38% expect
and thein the
athletes.
• Body language accounts for 55%
o Athletes will look to coach as a source of
o Inspiration
(Mehrabian , cited in Manns, 2007
o Support
o Values

o Enthusiasm is Contagious
 Motivation

Easy available
Effective Coaching
Tools

Coaching
Challenges create
improvement,
‘Find A Way’
 Coaching - Science or Art?
Science provides the technical knowledge
essential for analysing human performance.
Researching new methods, techniques or
technology.

Working with this information, individuals &

teams & then helping them achieve their
potential is the art.
 Tips From The Top
1. How important is Science or Art in coaching in your
opinion?
I think that when I started coaching it would have been 90% science and
10% art but over the years this has probably gone the complete opposite,
the science is a fall back when things do not go as well as they should but
the day to day coaching is the art, experiences are a great teacher, but
each new job brings its challenges and you have to re-assess what you need
to do so a return to science is a key to frame how you wish to express your
art with the new group.

2. Why Do You Coach?

My WHY is to work with people to be the best they can be each and every
day and go that extra step to be extraordinary on the sporting field.

3. What is your Coaching Philosophy (if you wrote it, what would it say about you)?
3. My coaching philosophy is athlete based needs analysis to endeavour to
individualise in order to prioritise to allow the player
to optimise performance on game day, if the team is successful then by
extension I am as well, as Bryan Mann so brilliantly puts it, "the best ability is
availability"
YOU, Leader
o Takes responsibility for team failure
o Gives direction during practice
o Devises strategies

Follower
o Good leaders know when to
follow

o Respect decisions of others

o Assistant coach
o Captain
o Athletes

o Allow for athletes to learn

self sufficiency
 Developing an Athletic Performance
Program with Limited Technology and
Budget for S and C Model
“Practical Model”
• Needs Analysis for Sport
• Head Coach Philosophy
• Resources Available, Staff, Equipment, Facilities

TOOLS (Samples)
• Know how to use Excel (or have someone that
does), develop, record and monitor program
• Apply S and C principles
• Player/Athlete Questionnaire
• Periodisation Progressions 4 week sample
template
• MAS Progressions
• Anaerobic Threshold Progressions
• Strength Programming
 LTAD Trainable Physical Qualities

Strength Speed Endurance Flexibility

Acceleration ATP-PC Power

Control/Stability Static
Rehabilitation
Max velocity ATP - PC Capacity
Hypertrophy Dynamic

Strength Speed Endurance Anaerobic Power

Ballistic
Power Agility Anaerobic Capacity
Strength Speed
Reaction Neural
Aerobic Power
Speed Strength
Quickness Massage
FunctionalStrength Aerobic Capacity

Training Principles
• Progressive Overload - a continual and gradual increase in training workload
• Specificity - adaptations will occur that are specific to the training
• Variety - the need to have variety in the program to avoid boredom
• Individualisation - tailoring the training to suit the individual athlete
• Recovery / adaptation - training + rest = the training effect
• Reversibility - if you don’t use it you will lose it
 Know Your Sport

Know Your Athletes

Ask The Right Questions

Needs Analysis – Plan

 Sample Pre-Season Meso-cycle Model
ANT Test 30secs = d/t,
MAS Test, 5 – 6+ minutes time trial e.g 1200 metres e.g 210/30 = 7m/s
Done in 5 mins or 300 seconds MAS = D/T 1200/300 = 4
m/s
 Maximal Aerobic Speed (MAS) VO2 Grids (HIIT)
Concentric Maximal MAS rectangular grids, with the long side at 100% MAS and the short side at 70%
MAS for each running group.

Each side takes 15 seconds to complete, with the full rectangle taking 1 minute.

The distances are Group 1 = 70m:50m, group 2 = 65m:45m, group 3 = 60m:42m.

Each group runs in their own “channel” and all athletes hit the same corner at the same time, every
15 seconds
4.67 m/s Group 1 = 70 m ----------------------------------------------- -------------->
< ----------------------------------

4 Laps 4.33 m/s

< ---------------------------------- Group 2 = 65 m -------------------------------------------- >

2 min
rest 50m < ---------------------------------- Group 3 = 60 m ---------------------------- >
4 m/s
4 Laps
45m
Distance
42m
1.92 km

Total
time 10
mins
 Group 3
Anaerobic Threshold (AnT) 30 sec time
trial e.g distance 210mts / 30 = 7m/s

Group 1
Start

Work / Rest Ratio 1:2

Time 30 secs
Reps 6
Total Time 9 minutes
Week 1 (Sub Distance 882 mts
max) @ 70%
1. 210 mts = 147
2. 200 mts = 140 Group 2
3. 190 mts = 133 Start
1 RM Strength to Repetition Conversion Chart Baechle TR, Earle RW, Wathen D (2000).
Essentials of Strength Training and Conditioning

Every lift converts to

1RM Regardless of reps

Variation options
relative to Bench,
Squat and Chins ,
alternative lift for
injured players
 Strength Program, Monitor, CNS, Motivation, Mood, Success

Supplementry lift, and

focus, PAP, functional
mobility, strength,
variation etc

Optional, Motivation

Type in 1RM’s individualisation,

motivation, program monitoring,
 Thank
You
[email protected]

[email protected]

Acknowledgements

• PLAE Global Ron

McKeefey

• Australian Strength
Condition Association

• Australian College
Physical Education
Most of all, You
• ASCA Board and Staff
for Attending
• Mentor’s (Too many to
name)

• Current and Past

Athletes’

• Family
LECTURE

GARY SCHOFIELD
J r. AT C , C S C S * D D i r e c t o r o f
Strength & Conditioning

“Unified Not Uniform: Program Design

For The High School Athlete”

Tw i t t e r : @ C o a c h S c h o f i e l d
UNIFIED NOT UNIFORM:
A STRENGTH PROGRAM DESIGN WORKSHOP
Gary Schofield, Jr. ATC, CSCS, *D
Director of Athletic Development
Physical Education Community Chair
Greater Atlanta Christian School
Co-Founder, NHSSCA
BIG THANKS!
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
THEPROCESS
PERIODIZATION IS JUST AN ORGANIZING PROCESS

• Periodization - systematic planning of athletic training

• Macrocycle - refers to the overall training period.
Off-season, Pre-Season, In-Season, Post-Season and
Transitional Phases.
• Mesocycle - defined as the number of weeks (2-6) the
program emphasizes the same type of physical
adaptations. (Hypertrophy, Strength, Power, etc)
• Microcycle - the basic unit of a training program
(2-4 training days ~ 1 week). Looking to establish and
balance fundamental movements. (BIG 8)

UNIFIED NOT UNIFORM

QUESTION #1
WHAT
TO DEVELOP?
THEGOALS
ATHLETIC DEVELOPMENT CONTINUUM

TRAINING GOAL
VARIABLE
HYPERTROPHY STRENGTH POWER
LOAD (%1RM) 55-75 75-90 30-70
0.8-1.3 STD (avg)
VELOCITY N/A 0.3-0.5 (avg)
1.35+ OLY (peak)

REPS/SET 8-15 4-8 1-4

# SETS 2-5 2-6 2-8

RI (MIN) 2-3 3-5 4-6

Size Strength Power Speed

UNIFIED NOT UNIFORM

THEMETHODS
THREE GROUPS OF PERIODIZATION METHODS

• Sequential - The sequential method uses specific time

intervals to develop only one training goal at a time.
• Concurrent - The concurrent method develops all
abilities in a given time period, mostly one microcycle
(week).
• Conjugate - The conjugate method is used to develop
(emphasize) one ability while maintaining all others with
minimal volume.
* this does NOT mean we follow Westside template

UNIFIED NOT UNIFORM

Keep a thread
of everything
in your
program…
- Al Vermeil

UNIFIED NOT UNIFORM

MESOCYCLES
BUILDING BLOCKS OF DEVELOPMENT

SPEED (STR-HYP)

POWER (STR-HYP)

STRENGTH (PWR-HYP)

HYPERTROPHY (STR-PWR)

UNIFIED NOT UNIFORM

 TRAINING PLAN
PERIODIZATION PROTOCOLS
*GVT - SINGLE SPORT OPTIONS
*SELF AUTOREGULATION APRE - 10/8 OR 8/6 3-DAY/1-PREP (V)
LINEAR UNDULATING 2-DAY/2-PREP (V)
IN-SEASON AUTOREG 4-DAY/ VOL (SV)
(HOLD ON) (MOST)
WK1- 2 x 8-12 WK1- 4 x 8-12 APRE6 (as base)
WK2- 3 x 8-12 WK2- 4 x 4- 8 RELOAD (sets 1-3)
Use Relative Intensity
WK3- 4 x 8-12 WK3- 4 x 6-10 RETAIN (sets 1-4)
with 3-9% drop
WK4- 5 x 8-12 WK4- 4 X 2-6 GAIN (sets 1-5)
(capped RM- No ME)
* - TRIPHASIC BLOCK 4

VOLUME VOLUME TO STRENGTH TO IN-SEASON IN-SEASON IN-SEASON

ACCLIMATION STRENGTH POWER I & II (EARLY) (MID I & II) (POST)

1-2
WKS OFF-SEASON IN-SEASON
POWER I POWER II
TRANS. RESISTED COMPLEX ACCELERATED CONTRAST (FCM)
STRENGTH- SPEED-
STD - APRE4 SQUAT & BENCH ONLY
GLUTE VBT OLY - >1.35 PEAK
SPEED STRENGTH
LOADED: 3 X 3 (80-85%)
SHLD
+5 REPS - RES. PLYO PLYO: JUMP OR THROW X 5
CORE RESISTED PLYO X 5
FLOW
ASSISTED PLYO X 5
END SEASON
PRE-SEASON

UNIFIED NOT UNIFORM

 SPARTAN VOLUME BY REP - APRE GUIDELINES
SET APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)
1 2 REPS @ 50% 3 REPS @ 50% 4 REPS @ 50% 5 REPS @ 50%
2 2 REPS @ 76% 3 REPS @ 76% 4 REPS @ 76% 5 REPS @ 76%
3 2 - 6 @100% 4 -- 8 @100% 6 - 10 @100% 8 - 12 @100%
4 DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100%
5 DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100% DROP 2 REPS @ 100%

WORK SET TABLE

ADJUST
RM

APRE4 (88%) APRE6 (82%) APRE8 (76%) APRE10 (70%)

SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5 SET 3 SET 4 SET 5
+10 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS 12 REPS 10 REPS 8 REPS
+5 5 REPS 3 REPS 1 REPS 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS 11 REPS 9 REPS 7 REPS
SAME 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS 10 REPS 8 REPS 6 REPS
-5 3 REPS 1 REPS N/A 5 REPS 3 REPS 1 REP 7 REPS 5 REPS 3 REPS 9 REPS 7 REPS 5 REPS
- 10 2 REPS N/A N/A 4 REPS 2 REPS N/A 6 REPS 4 REPS 2 REPS 8 REPS 6 REPS 4 REPS

SETS 1-2 ARE PREP SETS DESIGNED TO SLOWLY ENGAGE THE ATHLETE AND ALLOW PROPER FORM AND PATTERNING
SET 3 IS AN OPTIMAL EFFORT SET LIMITED TO PRESCRIBED REP NUMBER (UP TO 2 BONUS REPS)
SET 4 IS DICTATED BY YOUR PERFORMANCE IN SET 3 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)
SET 5 IS DICTATED BY YOUR PERFORMANCE IN SET 4 AND CORESPONDING ADJUSTMENT TABLE (2 LESS REPS)

5 too heavy COULD NOT FINISH

4 max effort NO REPS LEFT IN THE TANK
RPE

**3** heavy 1 REP LEFT IN THE TANK

2 moderate 2 REPS LEFT IN THE TANK
1 too light MULTIPLE REPS LEFT IN TANK

UNIFIED NOT UNIFORM

TRIPHASIC
BLOCK 4 MODIFIED TRI-PHASIC PROTOCOL

UNIFIED NOT UNIFORM

QUESTION #2
WHO
TO DEVELOP?
 BLOCK RUBRIC

• no “science” - this is what I have observed (18yrs)

• Data does not drive Coaching; its just part of process
• Sport & Position generalizations
• Athlete PART of the process (when appropriate)
• ALL my templates are available if you want them

UNIFIED NOT UNIFORM

 BLOCK RUBRIC

• BLOCK 1: HYPERTROPHY EMPHASIS

• BLOCK 2: STRENGTH EMPHASIS
• BLOCK 3: BALANCED (HYP/STR/PWR)
• BLOCK 4: RFD EMPHASIS

*Note: These are just GUIDELINES. Data does not drive

coaching - it just allows for more informed decisions!

UNIFIED NOT UNIFORM

 DOSAGE
HOW MUCH SHOULD
WE GIVE & WHEN
SHOULD WE GIVE
IT?

UNIFIED NOT UNIFORM

 BLOCKS 1-4 TRAINING
BLOCKS 2-4 PLAN VARSITY ONLY
PERIODIZATION PROTOCOLS
*GVT - SINGLE SPORT OPTIONS
*SELF AUTOREGULATION APRE - 10/8 OR 8/6 3-DAY/1-PREP (V)
LINEAR UNDULATING 2-DAY/2-PREP (V)
IN-SEASON AUTOREG 4-DAY/ VOL (SV)
(HOLD ON) (MOST)
WK1- 2 x 8-12 WK1- 4 x 8-12 APRE6 (as base)
WK2- 3 x 8-12 WK2- 4 x 4- 8 RELOAD (sets 1-3)
Use Relative Intensity
WK3- 4 x 8-12 WK3- 4 x 6-10 RETAIN (sets 1-4)
with 3-9% drop
WK4- 5 x 8-12 WK4- 4 X 2-6 GAIN (sets 1-5)
(capped RM- No ME)
* - TRIPHASIC BLOCK 4

VOLUME VOLUME TO STRENGTH TO IN-SEASON IN-SEASON IN-SEASON

ACCLIMATION STRENGTH POWER I & II (EARLY) (MID I & II) (POST)

1-2
WKS BLOCKS 3-4
OFF-SEASON BLOCK 4
IN-SEASON
POWER I POWER II
TRANS. RESISTED COMPLEX ACCELERATED CONTRAST (FCM)
STRENGTH- SPEED-
STD - APRE4 SQUAT & BENCH ONLY
GLUTE VBT OLY - >1.35 PEAK
SPEED STRENGTH
LOADED: 3 X 3 (80-85%)
SHLD
+5 REPS - RES. PLYO PLYO: JUMP OR THROW X 5
CORE RESISTED PLYO X 5
FLOW
ASSISTED PLYO X 5
END SEASON
PRE-SEASON

UNIFIED NOT UNIFORM

UNIFIED NOT UNIFORM
 WHAT IS LTAD?
Every coach, athlete, and environment is unique. It would be
arrogant to tell you what must be done. We create too many
names and special tags for what we do. LTAD is just good
coaching. Period. You meet the athlete where they are,
whether they are 5, 25 or 55. What do they need to develop
into the best version of themselves they were created to be.
Movement, Strength, Speed, Fitness are all scaffolded based
upon what each athlete can handle AT THAT MOMENT.
Nothing is done to get scholarships, wins, or numbers. It is
what Fred Eaves calls a "slow roast". We don't do anything to
make a 10 year old "better" that would cause them to not
reach what they were capable of when they turn 18. That is
just simply good coaching.
Want a good LTAD model? BECOME A BETTER COACH!

UNIFIED NOT UNIFORM

PROGRESSION
AND
VARIATION
LOWER BODY PUSH EXERCISE: SQUAT
MOBILITY WORK:
• Ankle Mobs
SQUAT DEVELOPMENT PROGRAM
STATIC STABILITY:
• S Rockback & LiftB
• Wall Squat & Lift
rs et
STEP Movement Pre Req: 1. Wall Squat upe
c is es DYNAMIC STABILITY:
ONE 2. Mini Band OH Squat e xer
cy • RNT Squat Variations
3. Deep Squat (modified FMS) ff icien
e
ent
ovem
PASS FAIL m

STEP SQUAT DEVELOPMENT PROGRAM SQUAT ALTERNATE PROGRAM

TWO • BELT SQUAT • RENEGADE SQUAT
• FRONT BOX SQUAT • USB BEAR HUG SQUAT
• SAFETY BAR BOX SQUAT • KB GOBLET SQUAT

STEP STEP STEP

STEP STEP STEP THREE FOUR FIVE
THREE FOUR FIVE
ALT. ALT. ALT.

FRONT SAFETY BAR RENEGADE USB BEAR HUG KB GOBLET

BELT SQUAT
BOX SQUAT BOX SQUAT SQUAT SQUAT SQUAT

GOALS: GOALS: GOALS: When athlete When athlete When athlete

2.00 - 2.50xBW 1.25 - 1.75xBW 1.75-2.25 x BW establishes establishes establishes
1.50 - 2.00xBW 0.75 - 1.25xBW 1.50-2.00 x BW movement movement movement
Front Box Squat Front Box Squat proficiency with proficiency with proficiency with
Evaluation Evaluation Renegade SQ, USB Bear Hug SQ KB Goblet SQ
progress to progress to progress to
FAIL PASS FAIL PASS CAP Reached = USB Bear Hug SQ KB Goblet SQ Belt Squat EVAL
stay x 4wks stay x 4wks VBT initiated
PASS
IF PASS, MOVE ATHLETE INTO FAIL
SQUAT CUES: Heels Down, Packed Neck, Knees Out, Engage Core SQUAT DEVELOPMENT PROGRAM
When athletes establish movement proficiency, progress exercise stay x 4wks

UNIFIED NOT UNIFORM

THEVARIATION
VARIATIONS ALLOW FOR PURPOSEFUL SELECTION

HYPERTROPHY STRENGTH POWER

Volume Volume Strength Strength Speed
Acclimation To Strength To Power Speed Strength

UNIFIED NOT UNIFORM

QUESTION #3
WHEN
TO DEVELOP?
 annual block - fall
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC AUG SEP OCT NOV DEC
2017-18
SPRING SUMMER FALL FALL
Time of Year OFF-SEASON PRE-SEASON DEVELOPMENTAL IN-SEASON VARSITY IN-SEASON
strength block 1 O VA V2S V2S VA V2S* IN-I IN-II IN-III REGEN

TEST*
strength block 2 O VA V2S S2P1 S2P1 S2P2 S2P1* S2P2* S2P2 IN-I IN-II IN-III REGEN

THANKSGIVING BREAK
strength block 3 VA V2S S2P1 S2P2 STR-SPD S2P1* S2P2* S2P2 IN-I IN-II IN-III REGEN

CHRISTMAS BREAK
O

SPRING BREAK
strength block 4

FINALS WEEK

FINALS WEEK
O VA V2S TP-E TP-E TP-I STR-SPD SPD-STR N/A N/A IN-I IN-II IN-III REGEN
agility W-SEM GVT-U PH-I PH-II PH-II T MBG PH-III PH-IV T
speed GVT-L PH-I PH-II PH-II T SPRINT PH-III PH-IV T
SPORT-SPECIFIC DEVELOPMENT SPORT-SPECIFIC DEVELOPMENT
esd block GPP GPP-II N/A or GPP-III SPP
N/A T
conditioning focus AE AnStam gpp-II AnEco AnSpd
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
movement profile 0 Y Y Y N/A O Y Y O Y Y
DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS

education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 N/A G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 7&8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 7&8

annual block - winter

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC NOV DEC JAN FEB MAR
2017-2018
SPRING SUMMER FALL WINTER
Time of Year DEV IN-SEASON OFF-SEASON PRE-SEASON DEV IN-SEASON VARSITY IN-SEASON
strength block 1 V2S* VA VA V2S* IN-I IN-II IN-III REGEN
strength block 2 S2P2* VA V2S S2P1 S2P2 S2P1* IN-I IN-II IN-III REGEN
strength block 3 S2P2* VA V2S V2S S2P1 S2P2 STR-SPD S2P1* IN-I IN-II IN-III REGEN
SPRING BREAK

strength block 4

FINALS WEEK
N/A VA V2S V2S TP-E TP-I STR-SPD SPD-STR N/A IN-I IN-II IN-III REGEN
agility GVT-U PH-I PH-II T PH-III PH-IV T
W-SEM

speed SPORT-SPECIFIC GVT-L PH-I PH-II T PH-III PH-IV T SPORT-SPECIFIC

SPORT-SPECIFIC DEVELOPMENT
esd block DEVELOPMENT GPP GPP-II GPP-III SPP DEVELOPMENT
N/A N/A T
conditioning focus AE AnStam AnEco AnSpd
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
movement profile Y Y Y N/A O Y Y Y Y
DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS DS

education program G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 N/A G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 7&8 C6 N6 7&8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5

annual block - spring

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB MAR APR MAY
2017-2018
SPRING SUMMER FALL SPRING
Time of Year DEVELOPMENTAL IN-SEASON OFF-SEASON PRE-SEASON VARSITY IN-SEASON
strength block 1 VA* V2S* V2S* TRANS VA V2S IN-I IN-II IN-III REGEN
strength block 2 S2P1* S2P2* S2P2* TRANS VA V2S S2P1 S2P2 IN-I IN-II IN-III REGEN

THANKSGIVING BREAK
strength block 3 S2P1* S2P2* S2P2* TRANS VA V2S S2P1 S2P2 STR-SPD IN-I IN-II IN-III REGEN

CHRISTMAS BREAK
SPRING BREAK

FINALS WEEK

FINALS WEEK
strength block 4 N/A N/A VA V2S TP-E TP-I STR-SPD SPD- -STR IN-I IN-II IN-III REGEN
agility GVT-U PH-I PH-II T PH-III PH-IV T
W-SEM

speed SPORT-SPECIFIC SPORT-SPECIFIC GVT-L PH-I PH-II T PH-III PH-IV T

SPORT-SPECIFIC DEVELOPMENT
esd block DEVELOPMENT DEVELOPMENT GPP GPP-II GPP-III SPP
N/A
conditioning focus AE GPP-II AnEco AnS
MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS MS
movement profile DS DS DS DS
Y
DS DS DS DS
Y
DS DS DS DS
Y N/A O
DS DS DS DS
Y
DS DS DS DS
Y
DS DS DS DS
0
DS DS DS DS
Y
DS DS DS DS
Y
DS DS DS DS
Y

performance test G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8 N/A G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 7&8 G C1 N1 C2 N2 C3 N3 C4 N4 C5 N5 C6 N6 C7 N7 C8 N8

UNIFIED NOT UNIFORM

QUESTION #4
HOW
TO DEVELOP?
MOVESTRONG
8 BASIC MOVEMENTS WITH VARIATIONS

• CARRY “Functional Factors”

• CRAWL Bilateral, Unilateral, Ipsilateral, Contralateral
• CLIMB Frontal, Sagittal, Transverse, Multiplanar
• SQUAT Support, Stability, Instability, Reaction
• HINGE Force Production, Absorption & Re-direction
• PUSH Location of Load (Levers & Vectors)
• PULL Type of Load (Static vs Dynamic)
• BRACE “Big 4” - Volume, Load, Speed, Movement

UNIFIED NOT UNIFORM

TIER SYSTEM

“Tier System promotes training

athletes on a rotation of
movements (total body, upper body,
lower body) rather than training
body parts. The result is an
integrated, "whole-body" strength
training program with greater real-
world and sport-appropriate
applicability.”
- Joe Kenn, MA, CSCS, *D, RSCC*E

UNIFIED NOT UNIFORM

 maxes sq be cl dl
summer spring
rm block 4
INFO
vm (0.3 - 0.5)
vm (0.8 - 1.0)
>1.35
name off-season athlete
volume acclimation
vm (1.1 - 1.3) N/A

Day One: 6-Jun 13-Jun 20-Jun 27-Jun Day Two: 7-Jun 14-Jun 21-Jun 28-Jun Day Three: 8-Jun 15-Jun 22-Jun 29-Jun Day Four: 9-Jun 16-Jun 23-Jun 30-Jun
Dynamic Warmup 5 min 5 min 5 min 5 min Dynamic Warmup 5 min 5 min 5 min 5 min Dynamic Warmup 5 min 5 min 5 min 5 min Dynamic Warmup 5 min 5 min 5 min 5 min
PREP

Hip Mobilty 3ea 3ea 3ea 3ea donkey kick 10ea 10ea 10ea 10ea Squatted Shld 10ea 10ea 10ea 10ea superman 10 10 10 10
donkey whip 10ea 10ea 10ea 10ea Activation hand cuffs 10 10 10 10
hydrants 10ea 10ea 10ea 10ea (l-wing-reach)

TOTAL BODY EXERCISE LOWER BODY PUSH UPPER BODY HORIZONTAL PUSH METABOLIC RESISTANCE TRAINING CIRCUIT
exercise 1 gr wt gr wt gr wt gr wt exercise 1A & 1B gr wt gr wt gr wt gr wt exercise 1 gr wt gr wt gr wt gr wt circuit 1 gr gr gr gr
tbdl high 1-2 WARM UP SETS 1-2 WARM UP SETS 4-grip bench 1-2 WARM UP SETS rope alt wave 30s 30s 30s 30s
belt squat
TIER 1

block 6-10 6-10 6-10 8-12 8-12 8-12 4-6 press 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s

same wt wk3

same wt wk3
FLAT BACK 6-10 6-10 6-10 pair with: 8-12 8-12 8-12 4-6 wk1-outside 8-12 8-12 8-12 4-6 rope dbl wave 30s 30s 30s 30s
ENGAGE LATS renegade squat wk2-mid grip
PUSH GROUND
- - 6-10 6-10 - - 8-12 8-12 4-6 8-12 8-12 8-12 4-6 mb up/down 30s 30s 30s 30s
x 10 wk3-inside
GLUTE/CORE - - - - 6-10 ankle mobs x 5e - - - - 8-12 4-6 wk4-punch grip 8-12 8-12 8-12 4-6 rope snk wave 30s 30s 30s 30s
8RM è 10RM è RELOAD TOTAL REPS è RELOAD mb up/down 30s 30s 30s 30s
LOWER BODY PUSH & PULL COMBO UPPER BODY VERTICAL PUSH & PULL COMBO TOTAL BODY EXERCISE ACTIVE REST: JUMP ROPE 30 SEC
exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2A & 2B gr wt gr wt gr wt gr wt exercise 2 vrt lin lat rot circuit 2 gr gr gr gr
3E 4E 5E renegade 5E 8E 10E 3E sd to sd to sd to hurdle run 30s 30s 30s 30s
db ffess zone 1 jumps ath sd to hj lat box 90 box
TIER 2

3E 4E 5E half kneel 5E 8E 10E 3E 2x4 2x4 iso split squat 30s 30s 30s 30s
2x6 jump
tempo: 3-1-3 3E 4E 5E pair w/(3-5 reps) 5E 8E 10E 3E positioning/mech sd to sl 2x6 sd to hurdle jump 30s 30s 30s 30s
wk1-chin up long response ath 90 hj
pair w/(x10) 3E 4E 5E wk2-ng pull up 5E 8E 10E 3E 18-30 reps 2x4 sd to
sd to 2x4 iso split squat 30s 30s 30s 30s
bw hip thruster wk3-pull up "Jump and Stick" sd to long sd to
- - - - - - - - - - - - - - lat hj hurdle 8's 30s 30s 30s 30s
tempo: 1-3-1 wk4 -chin up Primarily dbl leg box jmp jump 90 vj
2x6
*use mini bands - - - - - - [ecc: 7-3-drop] - - - - - - - - Absorption 2x4 2x6 2x4 iso split squat 30s 30s 30s 30s
UPPER BODY HORIZONTAL PULL COMBO TOTAL BODY EXERCISE LOWER BODY PULL & PREP COMBO ACTIVE REST: JUMP ROPE 30 SEC
exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt exercise 3A & 3B gr wt gr wt gr wt gr wt circuit 3 gr gr gr gr
db bent over 8E 10E 12e farmers 15 15 15 15 rbt oh press 30s 30s 30s 30s
usb rdl
TIER 3

row 8E 10E 12e carry 15 15 15 15 rbt upright row 30s 30s 30s 30s

pair with: 8E 10E 12e 15 15 15 15 rbt oh press 30s 30s 30s 30s
rbt power row 8E 10E 12e pair with: - - pair with: 15 15 15 - - rbt upright row 30s 30s 30s 30s
x 15-20 reps hip flow (1) rbt 3-ham x 5ea
tempo on both ex: - - - - - - x 3-5 ea side - - press up x 10 15 15 15 - - rbt oh press 30s 30s 30s 30s
X-3-3 - - - - - - - - 15 15 15 - - rbt upright row 30s 30s 30s 30s
TOTAL BODY EXERCISE LOWER BODY PULL UPPER BODY - WPT/SHOULDERS ACTIVE REST: JUMP ROPE 30 SEC

exercise 4A & 4B gr bag gr bag gr bag gr bag exercise 4 gr wt gr wt gr wt gr wt exercise 4A & 4B gr wt gr wt gr wt gr wt circuit 4 gr bag gr bag gr bag gr bag
30s 30s 30s 30s glute ham 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s
plank hold bb shrug
TIER 4

raise

T L U
30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 iso sl bridge 30s 30s 30s 30s

PAIR WITH: 30s 30s 30s 30s 4-8 4-8 4-8 4-8 8 10 12 5 usb 1/4 squat 30s 30s 30s 30s
pair with:
1/2 KNEELING 30s 30s 30s 30s ECCENTRIC FOCUS - - - - - - - - 8 10 12 - - iso sl bridge 30s 30s 30s 30s
db scapula plane
PALOFF PRESS TEMPO:
3 X 3 EA SIDE - - - - - - - - [5-3-0] - - - - - - - - thumbs up raises - - - - - - - - usb 1/4 squat 30s 30s 30s 30s
HOLD X 5 SEC x 10
- - - - - - - - - - - - - - - - - - - - - - - - iso sl bridge 30s 30s 30s 30s
LOWER BODY PUSH UPPER BODY - WPT/ARMS TOTAL BODY EXERCISE ACTIVE REST: JUMP ROPE 30 SEC
exercise 5 gr wt gr wt gr wt gr wt exercise 5A & 5B gr wt gr wt gr wt gr wt exercise 5 dist wt dist wt dist wt dist wt circuit 4 gr bag gr bag gr bag gr bag
db lunge 5ea 5ea 5ea 5ea 8E 10E 12e 5ea leopard xover press 30s 30s 30s 30s
db alt curl
TIER 5

matrix 5ea 5ea 5ea 5ea 8E 10E 12e 5ea crawl horiz row 30s 30s 30s 30s

forward lunge - - - - - - - - pair with: 8E 10E 12e - - - - - - - - - - xover press 30s 30s 30s 30s
head up
side lunge - - - - - - - - rct push down 8E 10E 12e - - - - - - - - - - horiz row 30s 30s 30s 30s
slow pace
rotational lunge x 15-20
- - - - - - - - core control xover press
x 5 each way keep elbows tight - - - - - - - - - - - - - - - - 30s 30s 30s 30s
fwd/bwd
each leg - - - - - - - - stand tall - - - - - - - - - - - - - - - - horiz row 30s 30s 30s 30s
POST

BREATHING RECOVERY BREATHING RECOVERY BREATHING RECOVERY BREATHING RECOVERY

ALLIGATOR BREATHING X 8-10 ROCK BACK BREATHING X 8-10 90/90 BREATHING X 8-10 SEATED OH BREATHING X 8-10
TEMPLATES

UNIFIED NOT UNIFORM

 TECH
OPTIONS
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
UNIFIED NOT UNIFORM
 READINESS SCORE TEMPLATE
• 25% SLEEP (QUALITY, QUANTITY)
• 25% HYDRATION (QUANTITY= .5OZ/LB +24)
• 25% NUTRITION (MEALS, BREAKFAST, RECOVERY SHAKE)
• 15% STRESS (ACADEMIC, PERSONAL, SPORT, TRAINING)
• 10% RECOVERY (RHR, HRV)

UNIFIED NOT UNIFORM

KINDUCT Readiness Score Rubric, GACS

SCORE STATUS *SUGGESTED ACTION POINT

1. Move athlete to RECOVERY/REGEN
0-49 Poor
2. Discuss ACTION POINTS w/athlete

1. Do not add STRAIN to STRESS

50-59 Below Avg
2. Discuss ACTION POINTS w/athlete

60-89 Average WIN THE DAY!

1. Discuss possible Off-The-Script (OTS)

90+ Above Avg
2. MAX DAY Option?

UNIFIED NOT UNIFORM

coming soon
online coaches mentorship

UNIFIED NOT UNIFORM

practical

N AT H A N PA R N H A M
Conditioning and Rehab Coach
Parramatta Eels

“Practical Application of On Field

Conditioning Drills”

Tw i t t e r : @ N a t h a n P a r n h a m
 PLAE Performance Lab
Sydney Sat Feb 10
11.30am-12.20pm

Outline
• Information Overload (Drills, Data, Training
Philosophies/Methodologies)
• Concept of 3 P’s
- Purpose
- Prescription (Includes Progressions)
- Problem Solve

Purpose
• Irrespective of Sport- How You Effectively Roll Out Conditioning Based
Drills?
• Fallacy of Energy System Development
• Aerobic vs Anaerobic Bias Sessions

1
Drill #1- Purpose

• Progressive COD
• Maintain Minimal HIR (<5.5m.s)
• Repeat Sprint Ability
• Trickle Contact/Player or Body Load
• Build Volume

Prescription/Progression
• #Progression 1
- 2 Groups, In Pairs, Side Position (2,4,6), 10,20,30m Alt Shuttles
- Walk To 50m, Then Jog Return (x3 Reps,7min x 2,Approx
900m/15mHIR, 85-100 Player Load)

• #Progression 2
- 1 Group, Introduce 3 Players, Lateral Bear Crawl, Side Position, Shuffle
(x3 Reps,9min x 2,Approx 900m/10mHIR, 110 Player Load)*>Total Time

Problem Solve
• Historically Came About?
• Incomplete Training Sessions (3 x 5 Progressive Malcolm Drill)
• Culture of Sport
- Do we do what has always been done?! NO!!!!

2
Drill #2- Purpose
• Increase HIR (>5.5m.s)
• Increase Body Load/Contact
• Maintain COD
• Anaerobic Bias
• Maintain Volume- Shift Intensity

Prescription/ Progression
• Reverse Bucking Bronco (60,40,20m)
• Drill Familiarity, Adjust Variables (Distances to Accommodate
‘Purpose’)
• Reduced Familiarization Time
• Adjust Sets, Reps, Recovery Times/Distances
(x3 Reps,13min Inter-twined Footy,Approx 1200m/222HIR,147 Player
Load)

Problem Solve
• Intensity? Variability- Excuses?
• Same Drill- Reverse (60,40,20m)
• Increase HIR Exposures

3
 Purpose, Prescription, Problem
Solve!

Drill #3/4- Purpose

• Specificity/Transmutation Examples
• Drill #3 Backs
• RE Grid Drill 4-8 x 7s:28s (1:3/4)

• Drill #4 Front Row/Middles

• Repeat Effort Tackle Bags 30m Sprint (Research 3 Efforts within 30s,
LA System 1:3, Rarely Ever Exceed 20m?)
(x 4 Each, 20min, 1175m/24HIRm,145 Player Load!!)

Drill #3/4- Prescription/ Progression

• Drill #3
- Chest, Back, Pancake, Pummel, Wrestle, Combined (Changes
Metabolic Cost, Specificity/ Transmutation)

• Drill #4
- 1 Direction Only, Blocked Sets, Wherever End Up Finishing
- 2 Directions, Randomized Sets (Within Skills), Return To Start Group

4
 Purpose, Prescription, Problem
Solve!

CONFESSION!

Drill #5- Problem Solve

• Coach Dumps Doozy!
• Field Based Set Up
• Minimal Time/ Immediate!
• Familiarity?

5
Drill #5 Purpose

• PCr In Field Based Setting

• Practical, Feasible, Applicable

Drill #5- Prescription

• COD, Weaving
• Metabolic Cost; Standing, Front, Pancake
• Specificity; Contact, Ball Etc.
• Competition Reps- Shift Intensity!!!!

Purpose, Prescription, Problem

Solve!

6
LECTURE

M ARK KILGALLON
Head Strength Coach
Sydney Swans

“Building The Wheels”

 2/5/18

Training the Wheels

Mark Kilgallon

The Human Foot

S&C Training

1
 2/5/18

Part 1: Foot Function & Anatomy

Roles of the Foot

• Provides adaptive base of support - “Mobile
Adaptor”
• Sensory interface with environment
• Proprioceptive role in balance
• Attenuates, dampens and transmits forces
• Spring in propulsion
• Rigid lever to aid push off

Highly complex & individual

2
 2/5/18

Foot Movement

Bones of the Foot

Joints of the Foot

• Tibiotalar
• Subtalar
• Midtarsal
• Tarsometatarsal
• Metatarsophalangeal
• Interphalangeal

3
 2/5/18

Muscles of Foot - Extrinsic

• 4 Groups (location and function)

Muscles of the Foot - Intrinsic

• 4 subgroups

Big Toe (3) Small Toe (2)

Dorsal Muscles (2) • Abductor Hallucis* • Adductor & flexor Digiti
minimi
• Extensor Hallucis Brevis • Flexor Hallucis Brevis
• Openens Digiti Minimi
• Extensor Digitorum Brevis • Adductor Hallucis

Muscles of the Foot - Intrinsic

Central Group (4)

• Lumbricals (4)
• Quadratus Plantae
• Flexor Digitorum
Brevis
• Interossei

4
 2/5/18

Arches of Foot

Part 2 – Training The Foot (Intrinsics)

Longer Term - NMES Strength Effect?

• Fourchet 2009
• Elite Junior Throwers
• 6 weeks 3/week of NMES of plantar muscles training
• Navicular Drop
• Sig. decrease in navicular drop in training group 8.8mm – 5.8mm
• Conclusion: Increased medial arch support (potentially from
increased strengthening/tone plantar musculature)

5
 2/5/18

Intrinsic Strength Exercises

Short Foot Drill

• Coaching cues – “relax toes”/even extend toes slightly
• Pull front of big toe towards heel
• Make the foot shrink
• Raise arch

Short Foot
Potential Progressions
Blindfolded
Single Leg
Standing
Double Leg
Standing
Seated

• Mulligan 2013: 4week program (3min/day).

• Significant decrease in navicular drop (maintained 4 weeks post)
• Sig improvement in static and dynamic stability tasks
• Training Effect - Improved support of MLA & foot stability.

6
 2/5/18

Progression – Dynamic Barefoot Training

• Bruggemann 2005: Athletes switched to training shoes
WITHOUT arch/rearfoot support – significant increase CSA
intrinsic muscles after 5 months training
• Chen 2016: MRI Runners transitioning to minimalist shoes
• Sig increase in lower leg and foot muscle volume after 6
months of training.

• Rose 2011, Bowser 2017: Various levels of supportive

footwear. As support was progressively reduced….
• Single leg landing tests & dynamic stability progressively
improved
• Reduction initial peak vertical GRF

• Shinohara 2009: Postural stability improved in barefoot v thin

socks

Barefoot Running & Injury Reviews

• Lack of high quality research into efficacy of barefoot running (or shod) for injury
prevention
• More long term research required

Barefoot Training Recommendations

• Barefoot training may be useful tool to strength & conditioning coach
(small progressive doses of activity)
• Potential injury prevention and foot robustness adaptations
(improved force dampening / conditioned myofascia)
• Potential for new injuries - Overload!!!!!!
• Avoid fatigue in less trained!!!!!!
• Some athletes may be contraindicated from barefoot training

7
 2/5/18

Training the Foot – Sydney Swans S&C

• Mike Boyle: The Big Rocks (Jar Analogy)

How to Integrate in a Program

• EMS & Static Intrinsic Foot Exercises

• Barefoot Drills & Barefoot Running

• Periodisation

Questions???

8
practical

C AT O R U T H E R F O R D
Head Coach
Lift Performance Centre

“ Tr a n s f e r : F r o m t h e W e i g h t R o o m To
The Field”
 Done well, this will ensure the best possible quality of movement
PLAE Summit Prepare to Perform from the athlete in the session. It will help prevent compensatory
movement patterns and increase self-efficacy and mental
2018 Presented by Cato Rutherford preparedness pre-session (Harris, 2000).

Every training session must be strategically planned, contributing

In both individual sessions and throughout the course of a to one goal: improved sport performance
macrocycle we want to obtain an ascending progression of
neurological demand (Cormie, 2011). However, we must remain specific in our training approach

Pre-session structure Ensuring specificity requires us to ask…

- Target pain pathways and mobilise tissue using manual Does our prescription transfer to sport performance?
therapy, self-myofascial release, wrapping, strapping, taping,
compression garments (preference is key the athlete is the best This means that properly selecting and periodising the various
judge of what is beneficial). (Beardsley, 2015). methods of resistance training is paramount when transferring
weight room gains to the sporting arena (Gorostiaga, 2002).
- We can increase range of movement by taking the joint
through a full range of motion and using by utilising Overarching benefits of the weight-room
dynamic/short holds.
Resistance training enhances performance through a myriad of
- A sport-specific warm-up and muscle activation is important adaptations:
to increase core temp, shunt blood to the periphery and
neutrally upregulate (Guissard, 2006). - Force production
- Rate of Force Production (explosiveness)
- Movements with a high level of neurological demand in the - Injury prevention
final phases of preparation are important: this includes - Movement efficiency
primary lift warmups, plyometric drills or short efforts on - Body composition (etc.)
field (Saez, 2007).

1
Each phase of training should target these outcomes. So how do we utilise variations of resistance training within this
phasic structure?
Coaches should then implement phase potentiation, where each
training cycle progresses on the previous and supplements the next Let’s look at:
until optimal fitness is reached (McGuigan, 2012).
1. Isolation: targeting muscle groups and injury prevention.
An example of a phasic structure is as follows…
2. Integration

3. Advanced Power Training Methods

The importance of isolation: use it early on

Isolation is also useful to target muscle groups which otherwise

would not be fully stimulated during multi-joint movements and
address muscle imbalances (de Franca, 2010).

Muscle imbalances caused by “bilateral deficits” can be resolved

using unilateral single-joint exercises. For example, a sprinter
utilising a single-leg hip bridge to resolve a bi-lateral differences in
glute power output when running (Schoenfeld, 2012).

As for targeting under-active muscles, an example might be utilising

an overhead triceps extension to activate the long head of the
triceps. That is, for optimal activation of the long-head of triceps, the
shoulder needs to be flexed at 180° and the elbow placed through a
full range of motion (Lez Bozec, 1980).

2
 Neurological demand is increased by:
Another common example is using the seated calf raise to reduce
gastrocnemius involvement (due to the knee bend) and shift the - The amount of muscle used (multi-joint)
focus on to the soleus muscle. An overpowering gastrocnemius is - The speed of the lift (velocity)
common in field/court sport athletes, and by effectively developing - The neurological co-ordination requirements
the soleus muscle athletes can improve sprint and - The intensity or load (mechanical tension)
countermovement jump performance (Nagano, 2010).
Within an integration phase, force production is addressed first due
Isolation also contributes to sport performance by… to the “force vs velocity relationship” as displayed below:

- Providing variation and increasing athlete interest

- Prepping the athlete for subsequent training phases
- Targeting muscles through a full range of motion
- Increasing length-tension relationships
- Activating muscles pre-session
- Developing underactive muscle groups
- Neural control

You wouldn’t fire a canon from a canoe.

Isolation exercises achieve a stable base from which to build optimal

strength and power in the later training phases.

Integration: potentiate earlier phases

Similar to an individual session prep protocol, transitioning from

isolation and regenerative phases to more integrative and sport
specific phases involves an increase in neurological demand to prime
the athlete (Harris, 2000).

3
 Advanced Power Training
Maximal strength and muscle force production underpin power
production. Thus, improving force production will shift the force- Once we can generate high amounts of force with efficient
velocity curve to the right, meaning force production at any given biomechanics and no injuries, we can optimise power output within
velocity of muscle shortening will increase and result in increased a sport specific context.
maximal power (Cormie, 2010).
Research shows that power development is optimised when athletes
We need to use heavy, compound and bilateral lifts (e.g. squat, undergo combined plyometric, power and strength training. This
deadlift, bench press, overhead press). means doing both box jumps, squats AND hang cleans in order to
maximise the rate with which force is produced (Cormie, 2011).
But remember, strength is a skill and these movements must be
mastered or else they may negatively impact sport performance We can target these things in the weight room by training:
(i.e. injury due to improper form when squatting).
- Length-tension relationships
An advanced strategy is to incorporate isometric pauses within - The stretch reflex
strength training sessions (Harris, 2000). - The stretch shortening cycle (SSC)
- Contractile elements
Pausing during the eccentric phase of compound lifts leads to:
Changing length tension relationships: stretch under load
- Double the neural stimulation of the target fibres
- Increased force production at sport specific joint angles We can optimise length-tension relationships in the weight-room to
- Technique proficiency enhance sport performance and reduce injury risk.
- Increased mechanical tension and overload
Pausing at end range of motion under load is particularly beneficial
for athletes who require high rate of force production (RDF) AND
need to be highly mobile (e.g. hurdlers and gymnasts).

4
Targeting muscles under a loaded stretch that exceeds resting length This neural response is present when lifting weights, in dynamic
and exposing the tissue to eccentric stresses increases reactive movements that involve quick changes of direction (e.g. field sports)
strength, joint stability and protects tissue against eccentric forces (a and when absorbing ground contact after aerial propulsion.
major cause of hamstring tears and rotator cuff injuries) (Aquino,
2010). Plyometric exercises increase muscle energy storage during
deceleration and speed of energy release during acceleration,
Moreover, training at long muscle lengths increases joint-tendon improving stretch reflexes and explosiveness (Newton, 1994).
strength and increases maximal muscle contraction force at all joint
angles (Schoenfeld, 2010). This includes exercises such as:

For example, lengthening gastrocnemius and pausing at end range - Squat jumps
of motion during a calf raise increases muscle fibre stretch tolerance - Multidirectional non-linear sprint drills
and the optimal length of force production. - Depth jumps and countermovement drills.

This in turn allows athletes to produce force at longer muscle Enhancing the SSC
lengths, reducing the risk of soft tissue damage under load or
during dynamic movement. The SSC in a nutshell: when a muscle fibre is stimulated, stretched,
then immediately shortened, it can harness elastic energy to
Enhancing the stretch reflex produce maximal force (Cormie, 2011).

The stretch reflex is the generation of an involuntary muscle Time available for force development, interaction of contractile and
contraction as part of the nervous system’s response to elastic elements (muscle fibres & tendons) and the stretch reflex
maintaining muscle length (Gabriel, 2006). determine the magnitude and rate of force produced (Bosco, 1982).

Muscle stretching under load causes mechanical deformation of Strength training enhances the SCC through neural upregulation,
muscle spindles, leading to a “reflex” mechanism. preferential growth of type ll or “fast twitch” muscle fibres and high
threshold motor unit development (important for explosiveness on
the track) (Komi, 1986).

5
Incorporating loaded plyometric drills (e.g. trap bar jumps) also
enhances the SCC and increases dynamic force production (i.e. In Summary
accelerating through the end range of motion with load).
Ø There is a phasic structure to both pre-session and long-term
Contractile elements: using pins and pauses training which optimises the transfer of strength training
modalities to sport performance.
What if we can’t use elastic energy to help generate force quickly?
Ø Isolation is beneficial early in the training process to assist
We are forced to rely solely on the interaction of muscle fibre hypertrophy, add variation and address muscle imbalances.
myofilaments to produce force without any recoil from the pre-
stretch of elastic components (Wilson, 1991). Ø Strength training using compound lifts increases force
production in athletes.
Sprinting is a good example:
Ø Integrative power training potentiates the gains made
Sprinters use purely concentric force to propel themselves out of the during strength phases and allows athletes to produce force
start blocks in response to the gun. quickly.

Relying on the elastic stretch response would mean eccentrically Ø Specificity will guide exercise prescription and the use of
lowering their centre of gravity before take-off. The force generated exercise variations within strength training programs.
from this approach would not be worth the time trade-off, as it
would only slow their reaction to the gun.

Exercises that force the athlete to overcome the inertia of a load

without relying on the stretch reflex are beneficial for these types
of sporting situations (Izquierdo, 2002).

In the weights room, utilising pin squats or pausing at the very end
range of a squat before transitioning to the concentric phase trains
the contractile components to overcome a heavy load from the
sport-specific joint angle.

6
References and recommended reading
Folland, J. and Williams, A. (2007). The Adaptations to Strength
Aquino CF, Fonseca ST, Goncalves GGP, Silva PLP, Ocarino JM, and Training. Sports Medicine, 37(2), pp.145-168.
Mancini MC. (2010). Stretching versus strength training in
lengthened position in subjects with tight hamstring muscles: A Gabriel, D., Kamen, G. and Frost, G. (2006). Neural Adaptations to
randomized controlled trial. Man Ther 15: 26–31. Resistive Exercise. Sports Medicine, 36(2), pp.133-149.

Beardsley, C. and Škarabot, J. (2015). Effects of self-myofascial Gorostiaga, E. (2002). Effects of long-term training specificity on
release: A systematic review. Journal of Bodywork and Movement maximal strength and power of the upper and lower extremities in
Therapies, 19(4), pp.747-758. athletes from different sports. European Journal of Applied
Physiology, 87(3), pp.264-271.
Bosco, C., Viitasalo, J and Komi P. (1982). Combined effect of elastic
energy and myoelectrical potentiation during stretch-shortening Guissard, N. and Duchateau, J. (2006). Neural Aspects of Muscle
cycle exercise. Acta Physiology Scandinavia, 114, pp. 557-65 Stretching. Exercise and Sport Sciences Reviews, 34(4), pp.154-158.

Cormie, P., McGuigan, M. and Newton, R. (2011). Developing HARRIS, G., STONE, M., OʼBRYANT, H., PROULX, C. and JOHNSON, R.
Maximal Neuromuscular Power. Sports Medicine, 41(1), pp.17-38. (2000). Short-Term Performance Effects of High Power, High Force,
or Combined Weight-Training Methods. Journal of Strength and
de França, H., Branco, P., Guedes Junior, D., Gentil, P., Steele, J. and Conditioning Research, 14(1), pp.14-20.
Teixeira, C. (2015). The effects of adding single-joint exercises to a
multi-joint exercise resistance training program on upper body Izquierdo, M., Häkkinen, K., Gonzalez-Badillo, J., Ibáñez, J. and
muscle strength and size in trained men. Applied Physiology, Gorostiaga, E. (2002). Effects of long-term training specificity on
Nutrition, and Metabolism, 40(8), pp.822-826. maximal strength and power of the upper and lower extremities in
athletes from different sports. European Journal of Applied
FATOUROS, I., JAMURTAS, A., LEONTSINI, D., TAXILDARIS, K., Physiology, 87(3), pp.264-271.
AGGELOUSIS, N., KOSTOPOULOS, N. and BUCKENMEYER, P. (2000).
Evaluation of Plyometric Exercise Training, Weight Training, and Komi, P. (1986). The stretch-shortening cycle and human power
Their Combination on Vertical Jumping Performance and Leg output. In: Jones NL, Human muscle power, Champaign (IL): Human
Strength. The Journal of Strength and Conditioning Research, 14(4), Kinetics, pp. 27-40
p.470.

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Le Bozec S, Maton B, and Cnockaert JC. (1980). The synergy of elbow Schoenfeld, B. and Contreras, B. (2012). Do Single-Joint Exercises
extensor muscles during dynamic work in man. I. Elbow extension. Enhance Functional Fitness? Strength and Conditioning Journal,
Eur J Appl Physiol 44: 255–269. 34(1), pp.63-65.

McGuigan, M., Wright, G. and Fleck, S. (2012). Strength Training for WILSON, G., ELLIOTT, B. and WOOD, G. (1991). The effect on
Athletes: Does It Really Help Sports Performance? International performance of imposing a delay during a stretch-shorten cycle
Journal of Sports Physiology and Performance, 7(1), pp.2-5. movement. Medicine and Science in Sports and Exercise, 23(3),
pp.364-370.

Nagano A, Komura T, Fukashiro S, and Himeno R. (2010). Force, work

and power output of lower limb muscles during human maximal-
effort countermovement jumping. J Electromyogr Kinesiol 15: 367–
376.

Newton, R. and Kraemer, W. (1994). Developing Explosive Muscular

Power: Implications for a Mixed Methods Training
Strategy. STRENGTH AND CONDITIONING JOURNAL, 16(5), p.20.

Rathi, B., Kaur, G. and Gaurav, V. (2010). Role of periodisation and

training method in sports. British Journal of Sports Medicine,
44(Suppl_1), pp.i50-i50.

Saez Saez de Villarreal, E., González-Badillo, J. and Izquierdo, M.

(2007). Optimal warm-up stimuli of muscle activation to enhance
short and long-term acute jumping performance. European Journal
of Applied Physiology, 100(4), pp.393-401.

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T E D R AT H
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