Kuortaneella pidetyn ja järjestyksessään 30. Voimavalmennusseminaarin muistiinpanojen ensimmäinen osa löytyy tästä. Toisessa osassa on British Cyclingin fysiikkavalmentajan Jonathan Leederin toinen luento ja Jonas Tawiah Dodoon pikajuoksu käsittelevä luento.
Jonathan Leeder – Recovery in elite athletes
Properties in training monitoring / performance testing
- Immediate feedback
- Sensitive enough to detect change
- Standardized (warm up is the same, test is the same etc)
- Sport specific
- Part of training, so it´s not a ”test”
Basics in recovery (and training)!
- Quality rest
Acute sleep loss is not that detrimental. (Check out: Sleep duration and quality in elite athletes measured wristwatch actigraphy) Findings: 1) Athletes are in bed longer than control group. 2) Athletes took longer to fall to sleep. 3) Athletes sleep quality is poorer. 4)
- Nutrition must recover from specific demands of training
- Gym vs. long distance running in heat?
- Protein / CHO / rehdydration / balanced diet
- Must also fit within body composition demands
Recovery strategies in training
- Let the body repair itself naturally
- Inadequate recovery in training will be due to: poor periodization (planning of training), poor sleep, poor nutrition
Recovery strategies in competition training
- Event structrue in major competitions
- Details and aetiology of performance decline during a competition
- Recovery modalities available and applied considerations
- Recovery modalities need to specific to the stress. Most coaches will just give athletes compression garments and ice baths, no matter the type of stress
- Winners are rarely determined in one bout
- Majority require multiple competitive efforts in a number of days.
- High quality research has not (and realistically can´t ) focus on every imaginable scenario. So go out and figure out your own!
Elite female soccer players after two competitive games in three days
- 5 hours for the ability to do a single sprint
- 21 hours for the protein break down to stop (urea, uric acid)
- 27 hours for knee extensor MVC to return to normal
- 51 hours for the knee flexors MVC to return to normal
- 69 hours for creatine kinease (CK) to decline
- Counter movement jump hadn´t recovered in 72h!
- Different biological system recover at different rates!
- Athletes are not at 100% physical ability during competition
- Two aspects determnie the competitive recovery strategy: aetiology of performance decline and competition schedule
Mechanics of cold water immersion. The deeper you get into the water the more pressure it applies to the body. If you´re standing in (cold) water the pressure in the ankles is higher than in waist line for example. Therefore the recommendation is to do cold water immersion standing!
Brief review of the use of compression garments. CG had significant to moderate (ES = 0,5) effects on recovery
- CK (creatine kinease)
- Muscle Strength
Practical cold immersion recommendations in competition
- 10-15min in around 10 centigrades.
- If you go too cold, the body can have a ”shut down mechanism”
Jonas Tawiah Dodoo- Underlying coaching philosophy in developing sprinters ability
Luennon löytää jokseenkin samassa muodissa seuraavata linkistä: https://prezi.com/nhsm-crvi9eu/speed-works-presentation-finland/
Sprint coaches that he has studied
- Charlie Francis
- John Smith
- Lance Brauman
- Vince Anderson
- Boo Schexnayder
If the coaches have had history with doping it´s still important to detect the underlying principles. The question is if the volume and/or intensities should be lower, density is lower etc.
Transfer of Training in Sports by Anatoly Bondarchuk had a big role in his philosophy. He spent a lot of time studying it. Later he learmned that correlation does not equal causation! Even though they could lift like elite, it didn´t mean that they could run like elite.
K.P.I. for sprinting
- Horizontal velocity (m/s)
- Stride ratee (Hz)
- Stride length (m)
- Ground contact time (s)
- Air time (s)
- For John the key thing is technical markers!!
John concentrates on technical markers to see if you´re close to elite.
Frans Bosch have a DVD that describes the technical markers and properties of sprinting.
The summary for acceleration is to go forward. The summary in the max speed phase is to go up. These two phases must be combined smoothly. After the acceleration you need to concentrate of going up all the time. If you miss one step you can destroy the whole run.
In the accelaration the leg moves like a piston where as in the max speed phase the movement is a lot more cyclical.
Different drills and exercises for different qualities at certain levels
- 3rd level – Bent knee isometrics, high box step up, elevatewd split squat,
- 2nd level – sled walks
- 1st level – Resisted runs
- Event – Blocks and accelerations
Medium to max velocity
- 3rd level – Hamstring isometrcis, RDL, glute ham holds
- 2nd level – Drills, plyos, focused on SL or SF, swing or stance lefg
- 1st level – Max velocity hurdles and bleed runs
- Event – Max speed