|
PM
|
THIS MONTH GUEST
STEWART BRIGGS - Acceleration Australia, Brisbane Australia This months guest is Stewart Briggs, M.Ed., C.S.C.S. Stewart was one of the youngest Head Strength and Conditioning Coaches in the USA Collegiate System. Having completed his undergraduate tertiary studies at Southern Cross University, Australia in 1994, Stewart then attended Bowling Green State University in the U.S.A. where he completed his Masters in 1996. He then took up a position as the Assistant Strength and Conditioning Coach at Bowling Green State University in 1996. In 1998 he became the Head Strength and Conditioning Coach at Drake University in Idah, where he oversaw the conditioning of the Universities Men’s Football, Basketball, Track and Field, Soccer, Golf, Tennis Teams and the Women’s Basketball, Track and Field, Volleyball, Rowing, Tennis and Softball Teams. In his stay at at Drake, Stewart ensured a marked turn around in the physical conditioning of the athletes, which translated to improved performances in the sporting arena. At present Stuart is based in Brisbane, Australia where he has started the Sport Specific Conditioning Company called Acceleration Australia. This month he describes to us a conditioning program for High School Athletes. The following is a small section of a presentation made at a National Strength and Conditioning Association (NSCA) clinic in IOWA, 2000. Resistance Training Design for High School Athletics 1. Number of Days
lThis
is partly determined by limited time and/or facilities. (1 day =
minimum, 2 days = optimum, 3-4 days = maximum)
2. Exercise Selection
lChoose
multiple joint exercises that require balance & coordination.
lCore
exercises are the first priority.
3. Sets & Repetitions
l2-6
sets, depending on the exercise and the experience of the athletes.
lThe
high number of sets help to increase endurance and gives you more time
to teach the movement.
l8-12+
repetitions (3-12 repetitions for the experienced lifters).
l4. Weight Scheme There are a multitude of set and rep schemes that you can use to avoid staleness and increase strength.
l
»a.
Pyramid - 50%, 60%, 75%, 60%, 50%
»b.
Flat Pyramid - 50%, 60%, 60%, 50%
»c.
Ascending - 50%, 60%, 70%, 80%
d. Descending - 80%, 70%, 60%, 50%
le.
Wave - 50%, 70%, 60%, 80%
lf.
lUndulating
- 60%, 50%, 80%, 70%
l
5. Set and Repetition Scheme Weeks: 1,2,3,4 Step-like: 10,8,6,8 (L) Ascending: 5,6,8,9 (L) Descending: 10,8,6,5 (L) Double Descending: 8,8,6,6 (L) 6. Rest
lUse
partners or groups to get the appropriate rest intervals.
lHypertrophy
= 2 athletes (one person should be lifting while the other spots).
lStrength
= 2-4 people (Depending on how much time you have for the work-out).
7. Tempo
lThis
can be indicated with a number, for example: 201 (2 seconds eccentric,
0 seconds pause, 1 second concentric). lThe
tempo should be slower for the lower repetitions.
under
tension
|