 Family and Faith

 Art Horne
 Dan Boothby
 Jim Snider
 Aaron Van Lieshout
 Mike Boykin
 Colin Griffin
 Derrick Millender
Ray Eady, M.Ed, CSCS, PES  Mike Curtis
Assistant Director  Brijesh Patel
Strength and Conditioning  Wisconsin Basketball Coaching Staff
University of Wisconsin

 My experience
 Lack of understanding
 Rarely used in most S/C programs
 Effective in developing strength and power
 Improve movement efficiency
 Injury reduction
 Tools in the toolbox
 Simple

 Novice (freshmen)  Wisconsin Women’s Basketball

 Play year-round ◦ ½ court game (2350 sq. ft.)
 Basketball specific athleticism ◦ Pack defense; 3 out – 2 in motion offense
 Misconceptions ◦ 10 bodies confined to small area/Physical
 At a disadvantage  Movement
physiologically vs. males ◦ COD
 Relative strength vs. males  Closeouts, pop-backs, slides, rebounding, flares,
 Static – Spring Continuum transitions, hedging, step-back, stutter go, jump
 (Kelly Baggett) stops, crossovers, cuts, pivots, screens, positioning,
 Need to GET STRONG! drop sets, post-up, curls, box-outs, etc.
(Bigger Glass; Cressey)  Acceleration + Deceleration = Need STRENGTH Base
 Weak injuries

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 Not re-inventing the wheel  ISOMETRICS: producing muscle tension without
moving; fighting a source of resistance without
 Not a new phenomenon altering its position.
 Eastern Bloc training
 Used since the 1950s (Old School)  YIELDING ISO (ECCENTRIC): holding a weight or
object and preventing it from going down, intent is
 York Barbell (1960); Bob Hoffman
to no longer move resistance but to stop
 Bodybuilding publications movement.
 Notable authors/coaches
◦ Siff, Zatorisky, Verkhoshanky, Yessis  OVERCOMING ISO (CONCENTRIC): push/pull
◦ Schroder, Poliquin, Tate against immovable object; intent to move
resistance.

 Meets components for developing strength

◦ Overload, Intensity, Progression Physiological Tactical Psychological
 Research • ↑CNS Efficiency • Safe • ↑Toughness
 Strength and muscle growth is influenced by maximal muscle tension
 Maintain tension longer when compared to dynamic exercises
• ↑Motor Unit • Energy Free • ↑Concentration
 Recruit over 5% more motor units (Babault et al. 2001) Recruitment • Strengthen • ↑Confidence
 Strength gains of 14-40% over 10 week period (Kanchisa et a. 2002) • ↑Strength Weak ROM’s at • Team building
 Improved strength gains at specific joint angles (Kurz 2001)
• ↑Muscle Growth multi positions
 Avg. muscle size improvement of 12.4% for maximal isometric
contraction training after 10 wk. training period (Kanchisa et a. 2002) • ↓Stress on
 Greater strength gains with dynamic movement (Thibaudeau, 2006) Joints
 The INTENT and effort to accelerate a load is just as effective as the
actual acceleration of a load when stimulating neural and muscular • Faster Recovery
adaptations

 More..  All dynamic muscle action is Triphasic

◦ Improve flexibility (EQI)  Triphasic = eccentric, concentric, ISOMETRIC
 Eccentric Quasi Isometrics  Impossible to initiate, control, terminate, then
◦ Improve stability/body positioning repeat a movement w/o Iso contractions
◦ Improve landing strength  Newton’s Law of Motion
◦ Most effective with dynamic work (high-speed)

Phases of a Plyometric Action Supertraining, 2009

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COUNTERMOVEMENT JUMP FORCE TIME CURVE WITH VELOCITY - DETAIL

Force

Velocity

 How quickly can Iso force be developed?

◦ Dependent on specific Iso action
◦ Overcoming (fast) vs. Yielding (slow)
 Initiate, control/sustain (absorb), terminate

Create max tension fast!

Control maintain tension

Force begins to rise
as velocity remains
Isometric phase of
unchanged
weighted jump

Siff, 1993

 Boring; not exciting

Slow Isometrics
 Perception of not working hard (coaches)
Voluntary
Isometrics  Athletes must show intent
Voluntary
Explosive (Fast)  Strength gains only at specific ROMs
Isometrics
Isometric  How do you measure gains in strength?
Contraction
Oscillatory
 Strength drop off after 8 weeks of training
Isometrics
Reflexive
(Involuntary)
Isometrics Reflexive
Explosive (Fast)
Isometrics

Supertraining, 2009

 Yielding  10-20% of training volume

◦ (Duration) (Rep Effort)  Yielding
 Hypertrophy (20 – 60 seconds) ◦ First progression
 Strength Endurance (60 seconds or ›) ◦ Bodyweight
 Overcoming ◦ External loading for increase intensity
◦ (Intensity/Ballistic) (Max/Dynamic Effort) ◦ Overcoming method (for time)
 Strength (5 – 7 seconds); Speed (3 – 5 seconds)  Overcoming
 Mixed Regime ◦ CNS intensive
◦ Iso with dynamic activity ◦ Same precautions as if a max/dynamic effort day
 High speed  Mixed Regime/Reflexive
 Reflexive ◦ CNS intensive
◦ Reactive Strength ◦ Strength base required
◦ Joint stiffness

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 PREP WORK REPS PREP WORK REPS PREP WORK REPS PREP WORK REPS
LOOSEN LOOSEN
LOOSEN WARM UP
MFR [rollers + lacrosse balls] Bike
MFR/soft tissue (low er body) Jump jack/jill x2 (:30e), craw l series :30

E E
Adductors/lateral squat :15e Pulsed hip f lex + rectus f emoris 5e

E E
Spider :15e Glutes :15e
Angry cat 12 4 w ay hip stretch :15e
Seated partner pec :15 Dow nw ard dog 10 Dynamic lats 5+:05 SPIDER
Straight arm push ups/scap 12 Shoulder f lex on rollers/snow angels 12 2 w ay ankle mobe (lateral shift + dorsiflexion) 10e x2 GLUTE
Thread needle 10e x2 Side lying GH IR stretch/sleeper stretch :15e Hip m obility 5e HIP FLEX/QUAD

X X
Band anterior tib 20e STANDING EXT ROTATION TOE UP HAMSTRING

X X
12
ARM REACH LATERAL LUNGE Glute activation
CORE x2 CORE x2
OH ARM REACH REV LUNGE QUAD OPPOSITES 5+:05e
Iso bench back ext (arms across chest) :30 Forearm bridge perturbations :50
McGill curl up/level 1 D. leg glute bridge arms across/yoga blocks ISO GLUTE BRIDGE/BANDS :40e
8+:02e :50

A A
Kneeling anti-rotation/yoga blocks :30 Side bridge w /reach 12e CORE x2 Cook shoulder m obility (knee on ball) x2

A A
Side lying hip abduction/straight leg/bands 12+:02e Side lying hip abduction/bent leg/bands 12+:02e Lying psoas 5+:05e Y OPEN UP ACROSS BODY 10e
Side bridge pertubations :20e ARM SWEEP 10e
PREHAB x1 PREHAB x2 Cook hip lift Push up plus
8e 12
S. leg balance w /f rontal reach 10e Boykin RDL prep 10

M M
Side glute medius/straight leg/bands 12e

M M
TKE 20e Wall ankle mobilization 10e
MB CORE x2
SPRINT WORK x5 OH throw dow n 10
DYNAMIC/JUMPING JACK/JILL 25e INTEGRATE
Iso staggared starts :05 Side throw (cross hips) 10e
2 w ay lunge combo 5e
Diagonal chops 10e

P P
SNATCH COMPLEX 2x5

P P
CLEAN COMPLEX 5x5 bar LANDING MECHANICS x2 bar
RDL w ith double knee bend emphasis/pack neck Sagittal hurdle hop + stick 5 RDL
Rev grip bent over row Dow n up shrug
Dow n up shrug Push Press

L L
Prop clean

L L
Wide goodmorning
Front squat
Zercher squat
EXERCISE TEM P O LOA D REP S EXERCISE TEM P O LOA D REP S
ISO LUNGE bottom up (3 m in) MB STATIC KEG THROW 4
PAIR 4 EXERCISE TEM P O LOA D REP S EXERCISE TEM P O LOA D REP S

E E
4 STATIC BOX JUMPS TO DEPTH DROPS 5 MB PUSH PRESS 6

E E
1/2 KNEEL QUAD/HIP FLEX STR 3x:15e 4
:02 holds on top and off box 5 6
Seated horizontal band pulls 20
stiffness 5 6
ISO OVC BENCH ROW (:25/:35) bar 4 SQUAT PREP 1/5/x 5
bands/plate push
5 6
ZERCHER SQUAT 2/2/x 5
ISO HAM CURL (:30/:30) 4 PAIR 10 BOX SQUAT 2/1/x 5 TIMED SETS DB BENCH :30
10 P: 5 if beginning to fail, go into iso position :30
SEATED PB THORACIC EXT 3x10 10 PENDLAY HIP FLEXIBILITY: 3x:15 5 :30
:60iso 5 :30
5 INV ROW ISO7654321 (UH) 7654321ISO 7
Lying vertical band pulls 20
5 7
CG ISO CHIN (:30/:30) 4
5 7
7
Push ups f rom knees 10-20 POGO JUMPS :15 ELEVATED ISO PUSH UP :20
ISO PUSH UP (:25/:35) 4 :15 :20
:15 :20
:15 :20
SLED WORK [PUSH]
ECC ONLY LEG CURL (:02iso + :06ecc) 6 OCI FACE PULLS w /ER 20
P: 6 P: 20
6 20
L-SIT ISO CHINS 3:00min 6 SB STIR THE POT 3x12e
in least possible sets P:
ISO YLD LUNGE bottom up 4x:30/:30e
partner resisted BAND ANTERIOR TIB 2x20e

STRETCH STRETCH
STRETCH TEMPO CONDITIONING

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