#LILAEDUCATION by Dr. John Cronin // Strength Transference for Speed

If you had one resisted strength exercise to get people running faster, what would it be? Well I would use wearable resistance (WR) especially if running speed needed to be multi-directional as is the case in most sports. That is, one way you get people to run faster is to get them running fast with added resistance – activity specific strength training.

Typically, gym-based strength gains from exercises like the squat do not transfer well to speed, and when you have a close look at the exercises (see figure), you understand why.

Squatting develops bilateral, vertical force capability, using slow velocity acyclic movement patterns.

WR sprinting develops unilateral, vertical and horizontal force capability, using high velocity cyclic movement patterns.

The range of motion, metabolic cost, sequencing of contractions, storage and utilisation of elastic energy, tendinous and fascial contribution, contraction durations, etc. are very different.

Don’t get me wrong, the squat has its place in the tool kit but if you want to strength train for speed then WR offers a far better training option. It overloads big and small muscles alike, whilst not interfering with the subtleties of sprint technique.

(Join the conversation about #WearableResistance on his LinkedIn profile https://www.linkedin.com/in/professor-john-cronin)

#strengthtraining #sportsperformance #movementculture #quickness #sprinting #sportslife #athleticperformance #athletictraining #corework #offseasontraining #strengthandconditioningcoach #athleticdevelopment #explosiveness #sportsperformancetraining #sportspecific #athleteslife #hipflexors #rangeofmotion #sprinttraining #movementtraining #movementtherapy #explosivepower #speeddrills ...

Our #LILAWebinar is happening in 1 hour! Watch our webinar on LILA Movementechonology Facebook Page to tune in to our 3 distinguished speakers: Dr. John Cronin, Carl Bergstrom & Joseph Dolcetti.

Here's the link to watch the session later
https://www.facebook.com/lilamovetech/live/

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#LILAEDUCATION with Dr. John Cronin // Reducing Injury with SPOT​

Prehab. Preconditioning. Prevention.​
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Previously I talked about understanding the common injuries in your sport and their aetiology, so you can incorporate exercises into your programming to precondition the relevant musculature.​
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Some programs, especially those working with high performing athletes/teams, spend a lot of time trying to find these magic bullets. I was talking with a trainer last week from one of the richest well-resourced soccer clubs in the world, who have a fantastic program for injury prevention, but are still getting hamstring injuries. Very frustrating.​
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So how do we decide on these exercises? Where do we start? I’ve always found Caroline Finch’s model helpful, which is quickly outlined below.​
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· Injury surveillance – get the stats​
· Establish causes and injury mechanisms​
· Develop preventative measures​
· Apply scientific approach e.g. change one thing at a time​
· Develop your implementation strategies​
· Evaluate the effectiveness of the preventative measures​
· Refine your strategies​
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Each of these areas can be discussed in a lot more detail and complexity, so if you want to do a deeper dive let me know. Otherwise the reference is supplied below.​
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Finch, C. (2006). A new ….. Journal of Science and Medicine in Sport. 9 (1–2), 3-9.​

*Check out our upcoming Education posts as we take a deep dive into Reducing Injury with SPOT*​

#LILAExogen #ImproveTheWayYouMove #WearableResistance #TrainSmart #SpeedTraining #SpeedandAgility​ ...

#LILAEDUCATION with Dr. John Cronin // Reducing Injury with SPOT​

Screening.​
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Previously I suggested to ensure sure you have integrated physiotherapeutic and strength and conditioning (S&C) screens in place that provide sport, position and/or activity specific diagnostics to reduce injury. Coming from a S&C perspective there are a number of screening tools out there, my favourite the Movement Competency Screen (MCS) developed by Matt Kritz. Up front, I have some bias as I was on the team that helped Matt develop it.​
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Some reasons why I like it:​
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*The MCS is based on common movements that S&C coaches use – squat, push, lunge and twist, bend and pull.​
*An observation was that many S&C coaches were loading faulty movement patterns, so it provided a checklist what to look for in good movement patterns.​
* It also provided a framework for progressively overloading the athlete​
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o Assisted​
o Bodyweight​
o Resisted​
o Eccentric​
o Plyometric​
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So you would video record all the movement patterns in a couple of minutes using body weight only. Thereafter decisions were made as to the entry point for the athlete e.g. couldn’t do a body weight squat, therefore the athlete was regressed to an assisted squat. From that point screening was daily i.e. coaching.​
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Have you a favourite screening tool?​

*Check out our upcoming Education posts as we take a deep dive into Reducing Injury with SPOT*​

#LILAExogen #ImproveTheWayYouMove #WearableResistance #physiotherapy #strengthandconditioning ...