5/15/2013. Quickly about me...

Transcription

1 The Effectiveness of the Wave-Cycle for In-Season Training: 20 Years of Evidence on the In-Season Maintenance of Strength and Power in Professional Athletes By Daniel Baker, PhD. Australian Strength & Conditioning Association Edith Cowan University Brisbane Broncos Rugby League Football Club Quickly about me... President of Australian Strength & Conditioning Association since 2004 NSCA member since 1987 (CSCS in 1988) Level 3 & Master Coach of Elite Athlete Strength & Conditioning (ASCA) PhD in Sport Science through Edith Cowan University, Perth Strength & Conditioning Coach at Brisbane Broncos since

2 Australia is different... Christmas Day is in summer & I go surfing in the morning....and afterwards, Christmas lunch is BBQ and beer, looking at the surf, soaking up the summer sun with my beautiful wife And in Australia we have 4 types of professional football... Soccer (played in summer) Australian Rules football ( AFL or Aussie Rules) Rugby Union ( Rugby ) Rugby League (NRL or League ) 2

3 I train NRL Rugby League athletes for the Brisbane Broncos RLFC since October a long time in pro sports! Won Championship in 97, 98, 2000 and 2006 Most popular sporting team in Australia (based upon average weekly television audiences) And we have no college sports!!! All sports are based upon the club system Only AFL have a draft (of 18-yr olds!) The advantage of no college sports & no draft for rugby union and league is LTAD We largely control the training of our players from a young age reap what you sow 1. The Problem!!!!! Part A The in-season for all these sports is long... Soccer = 26 wks + finals = 4 wks = 30 wks AFL = 23 wks + finals = 4 wks = 27 wks Rugby = 20 wks + finals = 4 wks = 24 wks NRL League = 26 wks + finals = 4 wks = 30 wks 3

4 On top of this... In both rugby union and league, the club or regular season is followed by International Test matches played by the best players Rugby has International tests per year League has 4-6 International tests per year This means the best players play for another 6-10 weeks after their regular club season All this means The preparation period is only 6-12 weeks for normal professionals The preparation period is only 4-6 weeks for the elite professionals who also play in the International Test matches Therefore in-season training is the dominant Period of training for all professional football athletes in Australia The Problem - Part B Conundrum: NRL athletes cover ~ 8 km per 80-minute game (or 1km/10 minutes of game time) NRL = 8371 m per game 2 nd Div. = 7277 m per game NYC (U/20) = 4646 m per game Ref. McCellan & Lovell, JSCR 2013 Need to develop high levels of energy system conditioning during the same short Prep. Period. 4

5 Aerobic or power athletes? Please Google NRL big hits to see more of this stuff! Power athletes who need to be aerobically fit! The Problem - Part C Only a short Prep. Period. To develop high levels of strength & power (while also training ES fitness!!!) Must efficiently maintain these qualities for 30+ wks But >20 yrs ago, what were the recommendations for long in-season strength training? 1-5 sets of 1-5 reps with intensity medium to high... Or a 4-wk cycle of 1x10 -> 1x5 -> 1x3 -> 1x1 (Wathen, 1994) 5

6 2. The Data Standard wisdom says this can t be done because... We can t train hard in-season (especially legs) - no room/time for real strength/power overload? We can t concurrently train strength/power, skills/tactics and especially energy system (ES) training without losses in strength/power or worrying high levels of concurrent training interference But let s look at 20 years of evidence to the contrary on rugby league and union athletes ranging from.. High School Amateur adults Semi-professional Professional (including the elite professionals) Some of the publications so far.. Baker, D. Effect of a wave-like periodised strength training cycle on maximal strength and lean body mass. Strength & Conditioning Coach 3(3): Baker, D. In-season periodization of strength training. Proceedings of the 1995 Australian Strength and Conditioning Association National Conference and Trade Show. pp ASCA, Toowong, QLD, Australia Baker, D. Applying the in-season periodisation of strength and power training to football.nsca Journal. 20(2): Baker, D. The in-season maintenance of strength and power in elite rugby league players. Strength & Conditioning Coach. 8(3): Baker, D. The effects of an in-season of concurrent training on the maintenance of maximal strength and power in professional and college-aged rugby league players. J. Strength Cond. Res,. 15(2): Baker, D. & Newton, R. U. Adaptations in upper body maximal strength and power output resulting from long-term resistance training in experienced strength-power athletes. J. Strength Cond. Res., 20(3): Baker, D and Newton, R.U. Observation of 4-year adaptations in lower body maximal strength and power output in professional rugby league players.journal of Australian Strength & Conditioning, 16(1): Baker, D. Six- year changes in upper-body maximum strength and power in experienced strength-power athletes. Journal of Australian Strength & Conditioning, 16(3): Baker, D. Ten-year changes in upper body strength and power in elite professional rugby league players The effect of training age, stage and content. J. Strength Cond. Res

7 The first published data from 1995 at the 16- week mark of in-season in semi-professional rugby league players 1RM Bench 1RM Full Squat 1RM Power clean 100.1% 98% 102.1% Ref. Baker, D. In-season periodization of strength training. Proceedings of the 1995 Australian Strength and Conditioning Association National Conference and Trade Show. pp ASCA, Toowong, QLD, Australia High school & young college aged males (17-19 yrs) No big deal...pretty easy with young males!!!! But consider the concurrent training and conventional wisdom that it should not be possible with a large ES conditioning and collision/impact training content Ref. Baker, D. The in-season maintenance of strength and power in elite rugby league players. Strength & Conditioning Coach. 8(3): Now for the real deal... Broncos Professional NRL team

8 Broncos Professional NRL team in 1997 (World Club Champions) Ref. Baker, D. The in-season maintenance of strength and power in elite rugby league players. Strength & Conditioning Coach. 8(3): Week 29 is the week of the Grand Final!!. More published data 1998 Champions Ref. Baker, D. The effects of an in-season of concurrent training on the maintenance of maximal strength and power in professional and college-aged rugby league players. J. Strength Cond. Res,. 15(2): Champions (unpublished) 8

9 2006 Champions (unpublished) More data from over the years (unpublished) Team Time period 1RM Bench Jump test Bench Press throw Pre- to In-season squat NRL (n=28) wks 96.5% 92.9% 102.7% NRL (n= 23) wks 101.8% 98.4% No retest NRL (n=23) wks 96.3% 96.4% No retest NRL (n=23) wks 97.2% 96.3% No retest NRL (n=25) 04 8-wks 100% No retest Not retest NRL 05, 07 No retesting Not retested No retest No retest NRL (n=26) wks 99.6% No retest NRL (n=26) 09 8-wks 100.4% 96.8% 100.4% NRL (n=22) wks 100.5% 98.0% 97.6% A more in-depth look at some results from

10 A more in-depth look at some results from 2012 Some relevant game data 1st in the league in tackle busts 3rd in the league yardage gains in offense 10-year changes in elite pros who mainly perform in-season training (Baker, JSCR 2013) NRL Elite Pro (n=6) % Change 1RM Bench press (21.5) (10.7) 22.3% 1RM Squat (30.1) (20.1) 18.6% Bench throw power *Pre from 97* 616 (72) 758 (83) 23.0% Jump squat power *Pre from 97* 1990 (173) 2237 (234) 12.4% What the data indicates is. Strength and power levels can be maintained at high-90 s to just over 100% in elite professional athletes across time periods of up to 32 wks Younger, college-aged athletes are able to gain strength and power in-season There may be short periods of strength, but more often power suppression, due to fatigue from increased playing workloads and/or consequent changes to resistance training If this occurs, alter resistance training to allow recovery (less or no neural based training for 2-3 weeks) 10

11 3. The Solution to the problem 20 years ago, no model existed for prolonged in-season training Need to develop a model to allow for methodical overload of strength & power across these lengthy periods The Wave cycle was my answer to the problem of an effective model for the long in-season training period The Wave Cycles Intensity progresses upwards in a wave-like fashion across 2 x 3- or 4-week cycles Volume diminishes in a wave-like fashion across 2 x 3- or 4-week cycles The best thing is the wave-cycle allows for flexibility in cycle length, and methods for prescribing intensity and volume Wave cycles volume distribution My Wave cycle is based upon the Russian weightlifting method of distributing repetitions/volume across either 3- or 4-weeks Wk1 = 44% of 3-wk total Wk 2 = 33% of 3-wk total Wk 3 = 23% of 3-wk total 11

12 Wave-cycle volume distribution & flexibility Can be used as a 4-wk wave as well (34%, 25%, 25%, 16%) Can put 3-wk and 4-wk waves together (ie. 6-wk, 7-wk and 8-wk variations) The second 3- or 4-wk block in a cycle has less volume and higher intensity than the first block 60% of the volume is in the first block, 40% in the second Wave-cycle is very flexible you don t have to adhere to any superstrict guidelines about volume management Wave-cycles intensity prescription Intensity can be based upon either % 1RM (real and/or perceived or estimated) Effort You can choose either or both Effort system for strength training Max Effort (ME) - a low rep set (1-5) where no additional reps can be performed Near Max Effort (NME) - close to ME, 1-2 reps short eg. performing 3-reps at a 4RM or 5RM Hard Effort (HE) reps short of ME Medium-hard Effort (MHE) - >5 reps short of ME 12

13 In summary, the cycle Week 1 = Volume load, Neural/adrenal de-load Week 2 = Base load Week 3 = Intensification, Neural load, Volume de-load Week 4 = Base load (same or similar to wk 2) Week 5 = Intensification, load (same or similar to wk 3) Week 6 = Peak intensification, highest neural/adrenal stimulus, lowest volume load Volume and intensity prescribed are also according to an exercise thread Bench press Squat Supplemental strength exercises Hypertrophy/muscle size exercises Power clean/pull/jerks Jump squats/bench throws My original wave-cycles Strength exercise threads (Baker, 1995) % 1RM are a rough guide, consider also EFFORT In reality, the last set is the important indicator set First 3-wks, the effort per each of the 3-sets is MHE, MHE, NME Last 3-wks, first 2-sets, Effort is the same but all 3rd sets of NME or ME 13

14 Power exercise threads Power cleans and jerks rely on %1RM and observation of technique more than just effort Supplemental power exercises are about power output, bar speed etc - choose resistances to meet objectives of explosive power, max power or ballistic power etc The next progression or morph of the wave-cycles Strength exercise threads Again, just note the last set for each of the Bench press threads...see the pattern? (Ref. Baker, 2000, 2001, 2006, 2008, 2010) Power exercise threads updated Exercise thread Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Olympic lifts 5 / 65% 4 / 70% 3 / 78% 5 / 70% 3 / 80% 3 / 80% (Power clean, jerks) 5 / 70% 4 / 75% 3 / 83% 5 / 75% 3 / 85% 2 / 88% * for Jerks subtract 1 rep 5 / 70% 4 / 80% 3 / 88% 5 / 80% 3 / 88% 1-2 / 94% Supplemental Power 3 x 5 3 x 4 3 x 3 3 x 5 3 x 3 3 x 2 (Jump squats, bench throws pulls, etc) 14

15 The next progression of the wave-cycles 2008-present Time to be more aggressive Exercise thread Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Bench Press 8 / 70% 8 / 70% 6 / 75% 8 / 70% 6 / 77.5% 5 / 85% 8 / 70% 6 / 75% 5 / 82% 6 / 75% 5 / 85% 3 / 90% 8 / 70% 5 / 80% 3+ / 88% 5 / 80% 3+ / 90% 2+ / 95% or or or 3 x 3 ME 3 x 5 ME 3 x 3 ME Bands / Bands / Bands / chains!! chains!! chains!! Squat 8 / 55% 8 / 55% 6 / 65% 8 / 55% 6 / 68% 5 / 75% 2 set version Use 3 if needed (+5-7.5%) 8 / 55% 6 / 65% 5 / 73% or 2 x 5 HE 6 / 68% 5 / 75% or 2 x 5 HE 3 / 85% or 2 x 3 NME Bands Bands Bands More ME work with bands & chains!! More & more delineated in the other strength exercises Much more aggressive in the hypertrophy exercises due to younger squad (need to gain more muscle) Ok, real simple version, consider the main or last set only Exercise thread Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk6 Bench Press For Squat, subtract 5-15% 88% 88% 92% or ME ME ME Power clean Hypertrophy 2-3 x x x x x x % Use 2 or 3 sets 15

16 The change in strength scores for entire training squad as a result of changing from conservative to aggressive Still the youngest average age team in NRL in 2012 Now for the Specifics The weekly training cycle during the in-season If 7-9 days between games, then.. Day 1 Strength Day 2-3 days after game Day 2 Power Day days before next game If only 5-6 days between games, then. Perform the Strength Day session only Strength day template Warmup Correctives + functional exercises 1. Upper body max pressing strength Bench press (normal, bands or chains) 2a. Upper body hypertrophy maint. DB press exercise 2b. Upper body hypertrophy maint. Chin/PLD/row exercise 3a. Positional specific lower body power Lunge/jump squat/olympic lift/rdl/dominator 3b. O head lift Press/pull 4. Lower body max strength Squat (normal or bands) 5. Torso Traditional exercises + grappling exerc 16

17 Example of a typical strength day session for Hit-up forwards 1. Bench press + red band (ME) 100/ /3 115/3+ 4-min 2a. Incline DB press, alt. arm 40/10-15 x 2 3-min 2b. 1-arm DB row 50/10-15 x 2 3a. Power shrug jumps 130/3 x 3 3-min 3b. DB walking lunge + P. press 25/5 es x 3 4. Squat 135/5 155/3 4-min Power day template one of many Warmup Functional + plyometric exercises 1a. Whole body pulling explosive Power clean (hang), Dominator 1b. Whole body pressing explosive Split jerk/push press/jammer 2a. Upper body explosive pressing Bench variation (bands/chains/board) 2b. Upper body ballistic/max power Bench throws (Smith machine) 3b. Lower body explosive Box squat (bands), Creaser 3b. Lower body ballistic/max power Jump squats, lunges 5. Torso Power torso throws, twists etc Example of a typical power day session for Hit-up forwards 1a. Power clean (hang) 100/ /3 115/3 1b. Split jerk 100/2 110/2 115/2 2a. Narrow grip BP + #2 100+R/3 x 3 band 2b. Bench throw 60/3 x 3 3a. Box Squat + # 4 bands 100+G/3 x 3 3b. Jump squat 60/3 x 3 17

18 Another power day session...less lower body loading 1. Power clean (hang) 100/ /3 115/3 2a. Narrow grip BP + #2 100+R/3 x 3 band 2b. Pendlay row 85/5 x 3 3a. Alt. arm DB push 32.5/5 es x 3 press/ Al.t arm jammer 3b. Commando grip chins +10/3 es x 3 Injured? Follow the exercise thread. Power clean -> Power shrug -> RDL -> 1-leg RDL Split jerk -> Push press -> DB PP -> DB press > 1-arm DB Squat -> Box squat -> Smith squat -> Kneeling SQ-> 1-leg SQ Bench press -> Narrow grip BP -> Decline BP-> Board press-> DB bench ->1-arm DB bench Chinup -> Pulldown -> Seated row -> Inc DB row->1-arm DB row Extensive use of paired exercise complexes Hypertrophy Agonist v antagonist DB bench v Row DB press v Pulldowns/Chins Power Pull v Push Clean v Jerk/Push press/jammer Chin v Bench throws 18

19 Extensive use of paired exercise complexes (continued) Power Heavier agonist v lighter agonist (PAP complex) Bench/squat 55-65% 1RM + bands/chains (10-20%) Versus Bench throws/jump squats (30-45% 1RM) Power shrug jumps (90-110% 1RM) Versus Power clean (Hang) (70-95% 1RM) Power clean (70-95% 1RM)/Power shrug (90-110% 1RM) Versus Jump squats (30-45% 1RM) Example of Complex of heavier and lighter power exercises The mid-season problem Caused by extra representative games by best players Other players also shoulder a greater playing load, compared to their usual load Alteration in training loads by rep teams tapering/peaking our athletes during mid-season Best players are neurally and adrenally fatigued 19

20 Weekly monitoring of leg power via jump squats with 20 kg barbell on Power Day look at neural readiness and freshness Regular assessment of JS P20 throughout the season to monitor changes in leg power...indicate neural, adrenal and/or muscle fatigue The Solution... Insert 2-3 week block of non-neural resistance training < 70% 1RM, sets of 10 reps No power exercises Mental and physical regeneration, allow for build-up towards finals 20

21 There is a wave-cycle for everyone.choose your experience level, exercise thread and wave-length Wave 1 Hypertrophy exercises &/or Low level athletes Wave 2 Hypertrophy exercises &/or Intermediate level athletes Wave 3 Secondary Strength exercises Intermediates & Advanced Wave 4 Primary strength exercises Intermediates & Advanced Wave 5 Primary strength exercises Intermediates & Advanced, using band/chains for ME weeks Wave 6 Primary strength & Olympic exercises, more advanced WK 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 15/55% 12/62.5% 10/70% 8/77.5% 15/55%** 12/62.5% 10/70% 8/77.5% 15/55% 15/55% 12/60% 12/60% 12/60% 10/65% 10/65% 10/65% 5/70% 5/70% 5/70% 12/62.5% 12/62.5% 10/67.5% 10/67.5% 10/67.5% 8/72.5% 8/72.5% 8/72.5% 6/75% 5/80% 5/70% 5/75% 5/80% 4/70% 4/75% 4/80% 10/70% 10/70% 8/75% 8/75% 8+/75% 6/80% 6/80% 6+/80% 6/72% 5/80% 3+/88% 3/72% 3/80% 3+/88% 3/72% 3/80% 3+/88% 8/77.5% 8+/77.5% 6/82.5% 6/82.5% 6+/82.5% 5/85% 5/85% 5+/85%* 5/76% 3/84% 2+/92%* 2/76% 2/84% 2+/92%* 2/76% 2/84% 2+/92%* 15/55% 15/55% 12/60%** 12/60% 12/60% 10/65%** 10/65% 10/65% ** ** 5/70%** 5/70% 5/70% 12/62.5% 12/62.5% 10/67.5% 10/67.5% 10/67.5% 8/72.5% 8/72.5% 8/72.5% 6/75% 5/80% 5/70% 5/75% 5/80% 4/70% 4/75% 4/80% 10/70% 10/70% 8/75% 8/75% 8+/75% 6/80% 6/80% 6+/80% 6/72% 5/80% 3+/88% 3/76% 3/84% 3+/90% 3/76% 3/84% 3+/90% 8/77.5% 8+/77.5% 6/82.5% 6/82.5% 6+/82.5%* 5/85% 5/85% 5+/85%* 5/76% 3/84% 2+/92%* 2/80% 2/88% 2+/94%* 2/80% 2/88% 2+/94%* Other excellent wave programs popular in the USA by Jim Wendler Cube Method by Brandon Lilly Thanks to the ASCA and NSCA for allowing me to present Questions????? 21