SPARQ – Part 3
Finally coming off the high of birthdays, graduations, mother’s day, etc. If I was in the NFL this time in my life would be flagged for Excessive Celebration.
As promised, here is the final installment of my posts on agility training & conditioning workouts. The sample I have involves lacrosse, but it provides some insight into the training phases & concerns for a particular sport. Often times in strength & conditioning, a ton of emphasis is put on the strength part – what rep schemes, rest periods, and exercises fit into a particular phase, etc. But there is definitely a lack of information for the same type of programming on the conditioning end. For example, if an athlete is in a “hypertrophy” phase of training in the weight room, does that affect how many times a week he/she conditions? Do the number of drills within a session change? What kind of drills should be emphasized? AKA: How do you make it all fit together?
Truth be told, (and even contrary to the title of my blog) the way I like to program SHOULD be called “Conditioning & Strength” – I think conditioning is extremely important & often underemphasized in certain cases. I’m not saying S&C coaches don’t know how to program for it, because they do, but the information reaching the masses very rarely discusses conditioning as it applies to the particular “phases” of training.
So first of all, here are some of the basic concepts & their order of operations when it comes to conditioning.
A. Speed foundation: flexibility, muscle balance, dynamic balance
B. Speed technique: form, coordination, technique, ROM
C. Speed strength: metabolic efficiency, speed loading, MD efficiency
D. Speed power: neuromuscular efficiency, MD efficiency
E. Sport speed: preseason and practice; sport efficiency, metabolic efficiency
Order of operations
In a particular workout, this is the structure you’re shooting for
1. Injury related issues (corrective exercises)
2. Dynamic warm up (line drills)
3. Technique drills (acceleration, landing drills, med ball work, etc)
4. Speed of movement drills (ladder drills, agilities)
5. Metabolics (the main conditioning portion with key emphasis on energy system development & the goal of the phase)
6. Cool down
Breaking down the “phases”
So how do you put it all together?
A. Speed foundation: Warm up, dynamic flexibility, Circuit 5-7 exercises. Glycolytic power for 20 minutes [transitional rest – building a base]
B. Speed technique: 3-4 technique drills [10-20 yds, 1:3 rest], 3-5 speed drills [15-20 yds, 1:5 rest]
C. Speed strength: 2-3 technique drills [15-60 yds, 1:3 rest], 5-7 movement drills [20-120 yds, 1:5 rest] 6-7 minute sport specific distance drills
D. Speed power: 1-2 technique drills [1:3], 7-10 movement drills
E. Sport speed: Sport specific drills 15-20 yds; 10-15 sets metabolics 20-30 yds
Training example – Prep phase
This would be an example for a lacrosse player in the beginning phases of a program. Its okay if you don’t know the particular exercises, but its just to get a sense of how the program flows & what some of the major points of emphasis are. In this case, all of the technique drills are focusing on form & landing mechanics. Later phases will involve more ballistic movements, med ball throws, and power development.
- Warm up: OH reverse lunge; SL transverse rotation; Adductor windmills w/ arm to toe reach 2x through
- Line drill warm up
A march w/ ankling
B march w/ ankling
High knees/Butt kick combo
- Fwd/Back/Lateral Reaction line drill x 6 movements (3 x through)
- Tuck jumps (x8; 3 times through)
- (Arms across the chest) speed squats – no jumping, triple extension x10
- Swivel jumps x10
- Lateral jump w/ reach x10
- Box drill 3x each way (6 total) x4
- Sprint/shuffle/backpedal always facing forward around the box
- Same drill w/ change of direction on whistle
- Z drill x4 50%, 75%, 100%, 100%
- Triples x4
- Figure 8 (10 yds) – 2 loops each time; x4
- Over – back – over partner sprints [1/2 gassers using width of the field] x5
So there you have it. This goes for any average joe working out as well. If you’re following a strength program that’s pretty heavy on the weight side (pun completely intended) but you try to fit in some conditioning on the other days, do you really know what you should & shouldn’t be doing? Countless fitness books have the weight training down to a SCIENCE – and then leave about 1-2 chapters going over all the different little cardio options. “Light cardio” “no impact” “moderate” etc. What does that even mean? Too many times people are unaware of the effect conditioning has on the CNS – they try to run 400m repeats on their “off” days because they think its a suitable option (PS if done correctly, those suck. i do them far too often. they are NOT a light activity).While everything I’ve written applies directly to sports performance, the same concepts can be taken. If you know you’re in a strength phase, then your conditioning, while not the main focus, should still help with that goal. Sled pulls, med ball work, metabolics, etc – all can help boost your program while still falling into place with what you are truly trying to accomplish.
Hopefully this has provided some insight into the conditioning madness. Now head over to my homegirl’s blog over at I Train Therefore I eat & check out her conditioning workout for the day!
Posted on May 16, 2012, in Fitness, Lacrosse, Strength & Conditioning, Training and tagged agility, conditioning, dynamics, flexibility, medicine ball, phases, power, running, speed, speed power, sports performance, strength, technique, training, workouts. Bookmark the permalink. 1 Comment.