Programming Considerations for Power Flashcards
(30 cards)
describe power categorization for upper body
upper body> multi-joint>push/pull>horizontal/vertical/(bi-lateral or unilateral)/ (stance/position)
describe power categorization for throws
throws>creating movement> rotation/flexion/extension
what’s an example of throws (power categorization)
granny med ball toss
describe individual difference in terms of innate skills
innate skills: movements rehearsed over and over again until they appear effortless when performed
describe individual difference in terms of nature
nature: some athletes benefit or suffer from the DNA and hard-wiring received via genetics from parents and relatives
describe individual difference in terms of nurture
nurture: some athletes benefit or suffer from the environment to which they are exposed during optimal windows of development
describe individual differences in more detail
- strength base is required prior to higher levels of plyometrics
- majority of female and some men with lack of foot/knee/hip stability leading to valgus force on knee joints (females higher Q angle)
- females - delayed co-contraction of hamstring equals anterior shift of tibia and > risk of ACL
how much strength do you need to attempt plyos? * not in notes, ideology
need to be able to squat 1.5 of your bodyweight to be able to do plyos
describe age related differences
- individuals or groups - technical coaching and safety are a priority
- age-plyometric exercise is for all ages HOWEVER it is age and strength specific
- adolescent (8 yrs+) need to be aware of history of injury and pre-existing orthopedic conditions (reduced amplitude/intensity when dealing with osteo-arthritis/joint degeneration)
what age-related change happens at 30?*
reduction in muscle mass
- 27ish is your prime age
list some exercises from low>mod>high intensity (progressing intensity)
- SRJ-single response jumps (jumps in place)/ med ball drills/conc only box
- standing jumps/ single stair jumps
- MRJ - multiple repeated jumps/ skips and bounds
- Ecc/conc box drills/hurdle drills
- depth jumps/unweighted jumps
why does dylan not like box jumps?
- box takes away from the landing
- vertical jumping itself might more challenging up until takeoff
- box decreases amplitude of landing
- simple progression could be box jump to vertical jump
The impact has influence, list training medium on a scale of low>mod>high intensity
water/pool>sand>grass> field turf>synthetic track
*track/concrete ground reaction force is biggeer
describe factors to consider
- strength deficit
- lower/upper limb injury
- valgus mechanics
- questionable surface
- fatigue is present (try to do power at beginning)
- age
- overtraining
- intensity/wt too high
- less than 1-2 days of recovery
- # of foot contacts too high for time of year or age
why should we consider injury in programming? *
(might have reduced ROM)
- any time we disclocate and sprain joints, we have taken soft tissues around the joint and over stretched them, creates laxity
- later can’t necessarily regain laxity, will be at increased risk for injury
how can we tell if somone relies more on strength or speed?
SSC potentiation / elastic calculation
describe the SSC potentiation / elastic calculation
SSC potentiation / elastic calculation
- squat jump height (SJ)
- counter movement jump height (CMJ)
- CMJ/SJ
General rule of thumb
- <1.1 (<10%) = athlete needs to train plyometrics
- >1.1 (>10%) = athlete need to increase strength (jump height is 10% more than cmj jump)
decribe frequency in terms of programming power
- 1-3 sessions per week
- 48-72 hrs rest between dedicated sessions
- dependent on intensity, fitness level, cycle of periodization
- incorporate into warm up or complex sets on a more regular basis instead of dedicated session (microdose into warm up)
intensity of power is based on _
assessment of sport and needs analysis
describe power intensity considerations based on assessment of sport and needs analysis
- training age
- direction/plane of movement
- movement actions and muscles used
- force/velocity curve
- type: lower/upper/torso
- equipment and facilities available
- sport nature (collision, contact, etc.)
- phase of season
- training goals
- history of injury
describe 3 things we need to think about when programming power intensity
stress/impact
- start>finish
- 1 vs 2 foot
amplitude
- relative
- absolute
load
- bodyweight
- external loading
describe general recovery guidelines
- 5-10 secs between maximal plyos
- 2-4 mins between sets (ATP-CP recovery)
- volume-intensity relationship
- periodized program
- 48-72 hrs rest between dedicated sessions
what are 6 elements of programming plyometrics?
1) plane of movement
2) speeds
3) surfaces
4) progression
5) training considerations
6) pre-training screen
describe plane of movement in regards to programming plyometrics
horizontal (jumps for distance) or vertical (jumps for height)
