Strength

The overall strength and conditioning philosophy has been coined triphasiac as it revolves around the three phases of a muscle action; eccentric (lengthening), Concentric (shortening), isometric (time between eccentric and concentric).  Most dynamic actions begin with an eccentric phase.   The stronger and quicker this phase is the better transition into the concentric phase.  Also the eccentric phase plays an important role in minimizing the risk of injury, deceleration during change of direction drills, hypertrophy, and has previously stated it is the catalyst to an explosive concentric action.  The second phase is the isometric phase.  This is where the body stores and release elastic energy. If this phase isn’t strong and brief potential energy and force could be lost leading to a less powerful concentric phase.  This phase is great for learning to decelerate and also to accelerate.  The last phase is concentric which is the most common phase trained and is what we look at when we talk about a max bench or a vertical jump.

 Team Training

1)       Fosters team building, accountability, and leadership

2)       Teaches athletes and allows athletes to compete on a daily basis

Strength and Power Training

1)       Triphasiac training-utilize the method to ensure efficient and powerful movements that can transfer to the field or court

2)       Periodization-organized method to manipulate intensity and volume to avoid overtraining, minimize injury and aide in allowing peak performance in time for championship or big games

3)       Superset-two exercise done at once, increase the workout density and allows us to do more in less time

4)       BIG 4-Cleans increase overall leg power and athleticism.  Traditionally my better cleaners have been more athletic than their peers.  Squats and Deadlifts to improve overall leg strength and power.  Bench to improve upper body strength and power.

5)       FULL-BODY.  Most sports are played full body.  So we will train full body every day.  We will do our best to mimic the actions of the sport, but considering most sports require muscle action from the legs and arms we will train upper and lower body every training session

Speed Improvement

1)       Leg Strength-Isaac Newton-for every force produced there will be an equal and opposite force.  The more force put down into the ground the more force the ground pushes back up.  More force will equal a longer stride. 

2)       Mechanics-efficient movements translate to better speed, less energy required and fewer injuries

3)       Acceleration training wall drills, and sled pulls

4)       Hip Power-Studies indicate elite athletes separate themselves due to faster hip extension and power

5)       Stiff ankle leads to a faster rate of force development

Agility

1)       Stimulate drills to improve athletic performance through change of direction

2)       Teach deceleration mechanics

3)       Develop quickness and teach the athlete to maintain a low center of gravity

4)       Introduce closed/preplanned change of direction and graduate to open/decision making agility

Conditioning

Close games are won at the end of a game when the other team is tired.  Every sport needs a general conditioning base but once that is achieved condition specific to the sport and specific to coaching philosophy are implemented. 

 

Injury Prevention-You Can’t Help the Team from the Training Room

There should be a strong relationship between the ATC’s and the Strength and Conditioning Coach.  With certain injuries and rehab there will be a cross over where the two are working together as the athlete prepares to get back on the field of play.  The ultimate goal is to minimize the risk of injury.

1)       Working with the trainers for a given sport it is important to document and train the sport specific injury areas.  Examples are neck and trap strength to minimize concussions in football and soccer, working drills to stabilize the knee and ankle for basketball.  Those are well documented sport specific injuries.  However I think it is also important to sit with the trainer after every season to see if there were trends for injuries and then work with the trainer to see how we can minimize those for the next year.

2)        Static and Dynamic flexibility are great methods to increase flexibility and should be used to help aide an athlete warm-up and cool down for recovery purposes.


Marc Heinecke

MS, CSCS, RSCC*D, USAW

Strength & Conditioning Head Coach

Winston-Salem State University

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