Academy Strength & Conditioning presentation

1. Why do we need Strength & Power?

2. What is strength?

3. What is strength?
 The capacity to withstand or exert great force or
pressure
 The quality of being physically strong
 It comes in many forms…

4. What is strength?

5. Why do we need strength?

6. Why do we need strength?
 Elite sprinters put as much as 5x their bodyweight of
force in to the ground in less than 1/10th of a second
when running at top speed

7. Why do we need strength?
 Even jogging we encounter up to 3x bodyweight forces

8. Why do we need strength?
 Stronger athletes have more momentum into contact,
so win the contact battles. To win the collision you
need momentum.

9. Why do we need strength?
 Stronger athletes are more robust as they can handle
the high forces they encounter in their sport

10. Why do we need strength?
 From This…

11. Why do we need strength?
 To This…

12. Why do we need strength?
 Allows him to do things like this…

13. What are the components of
Strength and Power?

14. What are the components of
Strength and Power?
 Muscle cross sectional area (Hypertrophy)
 Increasing your muscles size, i.e. your mad #GAINZ
 This is your engine

15. What are the components of
Strength and Power?
 Muscle cross sectional area (Hypertrophy)
 Increasing your muscles size, i.e. your mad #GAINZ
 This is your engine
 Neural Activation
 Telling your muscles when to fire, how hard and in what
sequence
 This is your on board computer

16. What are the components of
Strength and Power?
 Muscle cross sectional area (Hypertrophy)
 Increasing your muscles size, i.e. your mad #GAINZ
 This is your engine
 Neural Activation
 Telling your muscles when to fire, how hard and in what
sequence
 This is your on board computer
 Connective Tissue Stiffness
 Stiffer means more energy gets transferred
 This is your suspension

17. How do we get stronger?

18. How do we get stronger?
 Lift Something Heavy!!

19. How do I structure it?
 ~2-3 times a week
 Exercises that work big muscles, i.e. :
 PUSH, PULL, LOWER LIMB
 3-8 sets for 3-8 reps
 Good form, good technique, at a good intensity,
safely

20. How do I structure it?
 ~2-3 times a week
 Exercises that work big muscles, i.e. :
 PUSH, PULL, LOWER LIMB
 3-8 sets for 3-8 reps
 Good form, good technique, at a good intensity,
safely
INTENSITY
DRIVES
ADAPTATION

21. Technique

22. Technique

23. Take Home Messages
The Big 4 – FORM-RANGE-
CONTROL-SHAPE
Think exercises that work large muscles
from the main menu: PUSH-PULL-
LOWER LIMB
Training Intent is key!!!!

24. Is it Scientifically proven
though???

25. How does strength affect speed
and power?
 Relative body weight to strength ratio highly correlated
with change of direction ability & speed

26. How does strength affect speed
and power?
 Sprint momentum determined who made it at
international level and who was just a club player
 They improved this with dedicated strength & power
work over a number of years

27. How does strength affect speed
and power?
 Study on Young NZ rugby players: Those with higher
speed and power more likely to make international
grade.
 Improved speed and power = better game behaviours
(line breaks, tries scored)

28. But I’m an endurance
athlete…

29. That’s all well and good, but
what about my sport?
 Every athlete needs strength!!!…relative to their sports
demands.

30. That’s all well and good, but
what about my sport?
 “When Mo started to work with me he was pitifully
weak, weaker than any athlete out of high school that I
had worked with. He needed to be much stronger,”
-Alberto Salazar
The Difference???

31. Strength is the foundation
 You wouldn’t build a house on creaky foundations, so
its imperative you’re strong enough to deal with the
demands of your sport.

32. Strength is the foundation
 If you don’t…things like this may happen

33. Strength is the foundation
 Weaker athletes get hit more often, lose the contact
areas of the game, and aren’t fast or powerful enough
to deal with the speed of the game

34. Take Home Points
 If you get stronger you will…

35. Take Home Points
 If you get stronger you will…
Be Faster

36. Take Home Points
 If you get stronger you will…
Be Faster
Be More Powerful

37. Take Home Points
 If you get stronger you will…
Be Faster
Be More Powerful
Be More Robust

38. Take Home Points
 If you get stronger you will…
Be Faster
Be More Powerful
Be More Robust
Be More Awesome

39. Take Home Points

40. Take Home Points

41. Take Home Points

42. Take Home Points

43. Take Home Points

44. Take Home Points

45. Take Home Points
Jump Higher

46. Take Home Points
Jump Higher

47. Take Home Points
Jump Higher

48. Take Home Points
Jump Higher

49. Take Home Points
Jump Higher

50. Take Home Points

51. Any
Questions???