LEO Training: Strength & Conditioning | Endurance | Health | Performance | Injury Prevention | Joe DeLeo

Episode 123 | David Young - Athletic Development in Rowing

Subscribe & Review on : Apple Podcasts | Stitcher David Young is the strength and conditioning coach for Rowing Australia Women’s Team. David and I sit down to discuss athletic development and how to teach rowing athletes the fundamentals for strength and conditioning who may be brand new to the weight room!  We also discuss how he and the Australian team structures their training with three gym sessions and two core sessions per week! Part 1 | David's Bio and background How did you come to work with the Women’s Team? Part 2 | Training and Progressions Framework for Rowing Australia in regards to S&C is following goals: Robustness and injury prevention Improve movement efficiency of the rowing stroke Athletic development The Drive Extended: S&C Video on YouTube Key Message #1) Build Movement Competence Before Load. Technique 1st, Load 2nd! Junior Rowing Benchmarks Key Message #2) Balance your resistance training program Primal Patterns: Squat, Lunge and Step Up, Single Leg Squat, Hip Hinge, Upper Body Pushing, Upper Body Pulling Explosive Movements: Med Ball Throws and Plyometrics Key Message #3) Challenge Trunk Musculature Why it’s important to focus on abdominals, lower back, gluteals, scapular stabilizers Categorizing Core Movements: Anti-Extension, Anti-Flexion, Anti-Lateral Flexion, Anti-Rotation, and Rotation 3 Lifting Sessions and 2 Core Sessions Per week Is this year round or does it fluctuate throughout the year? What do you emphasize in the core sessions? Show Notes: Rowing Australia Strength & Conditioning Rowing Australia Sports Medicine The Drive S&C Video    

Episode 122 | Ryan Turfrey - High Performance Individualization

Episode 122 | Ryan Turfrey - High Performance Individualization Subscribe & Review on : Apple Podcasts | Stitcher Ryan Turfrey is the Senior Strength Specialist at High Performance Sport New Zealand and the lead for Rowing New Zealand. In this interview Ryan and I discuss periodization across the calendar year. We also chat about how to individualize training for athletes at different age and experience levels. Enjoy the episode! Part 1 - Ryan's background  and bio High Performance New Zealand BMX 2010-2014 Canoe Slalom 2014-2016 Rowing 2011-Present PhD work | Structural changes of muscles and tendons during strength based exercise and how they affect performance at the highest level of sport. Muscle research aims for more Olympic Gold https://www.nzherald.co.nz/nz/news/article.cfm?c_id=1&objectid=11586317   Part 2 -  Rowing S&C  Should we approach strength training differently for U19, U23/Senior, and Masters Rowers? Adaptive? Those with orthopedic issues? Should rowers max test? If so, how often? Should they use VBT as an alternative or force plates? Should strength training occur on the same day as intense workouts, or on UT2 days? Should strength training occur before, or after, other workouts?  How long do you keep the S&C sessions, is 45-60’ an optimal time frame or shorter/longer?   Part 3 -  HP New Zealand S&C Training What kind of evaluation or screen do they go through? How does that impact their program? Overall role of S&C in the athlete’s program. How has it evolved over the years? Is the athlete’s power profile taken into consideration when developing their program? Communication with sports medicine and physiology staff? Bond and Murray shared they stopped doing S&C under Dick Tonks and did more rowing training. What's Hamish up to now? Show Notes: Ryan Turfrey's Instagram Ryan Turfrey's Twitter Muscle research aims for more gold Postactivation Potentiation New Plymouth's Cameron Rolling with the Pros

Episode 121 | John Kiely: Periodization Paradigms and Stress Theory

Episode 121 | John Kiely: Periodization Paradigms and Stress Theory Subscribe & Review on : Apple Podcasts | Stitcher Periodization. Strength and conditioning coaches and sport coaches use it to help their athletes progress and adapt - to get stronger, faster, and more powerful. But, what if the foundation of periodization has roots from somewhere else? What if periodization was never intended for sport at all? If I have tickled your curiosity then you are going to love this podcast with John Kiely. John is a strength and conditioning coach and currently work at the Institute for Coaching and Performance (ICaP), at the University of Central Lancashire. His current research interests revolve around human performance, and include: The detrimental effects of fatigue on running coordination; the modernizing of Periodization planning paradigms; stress as it relates to performance and health; genetics and sports performance; and the link between fitness, movement, cognition and emotional health. Enjoy this mind blowing episode! Part 1 | Periodization Paradigms and Stress Theory Overview of Periodization Paradigms and Stress Theory Historical significance from industrial revolution ala Frederick Winslow Taylor and how this came to be applied to other fields. Principles of scientific management “Selye once remarked that he never considered the application of his research to sporting domains” GAS - general adaptation syndrome Stress Paper; device.  Differences and commonalities between periodization philosophies Stress response and adaptation Part 2 | Where do we go from here? Path dependence   Zombie idea       How can we help coaches and athletes continue to progress? Inter individual variability (adaption across a group) Coaching and Individualization of athletes’ programs How you educate athlete about plan Degree of self determination Athlete needs to believe in training Self regulation; Autoregulation by PRE, RIR, Load/velocity HRV See Table 1 from Periodization Paradigms Show Notes: https://www.researchgate.net/publication/230756715_Periodization_Paradigms_in_the_21st_Century_Evidence-Led_or_Tradition-Driven https://www.researchgate.net/publication/321386054_Periodization_Theory_Confronting_an_Inconvenient_Truth

Episode 120 | Erin McConnell : Injury Rehabilitation in Masters Rowers

Episode 120 | Erin MCConnell: Injury Rehabilitation in Masters Rowers   Subscribe & Review on : Apple Podcasts | Stitcher Masters rowers you are in for a real treat. This interview is for you! I sit down with physical therapist, Erin McConnell to discuss in depth her work with the rowers she sees in the greater Boston area at Spaulding Outpatient Center in Brighton. You will walk away with some practical advice you can apply to your own training. Enjoy the show! Part 1 | Intro/Bio Erin McConnell, PT, DPT Physical Therapist, Advanced Clinician Education: University of Notre Dame, Bachelor of Science in Science Pre-professional and Psychology; University of Connecticut, Doctor of Physical Therapy Special Training/Certifications: Advanced Certificate in Rowing Leadership from the Institute for Rowing Leadership  Selective Functional Movement Assessment, The Manual Therapy Institute Certification Program (in progress) Clinical Interests: Rowing and running injuries, ACL rehabilitation, adolescent athletes, orthopedic overuse injuries,sports injury prevention. Current work with rowers  Focusing on a specific demographic presently?    Part 2 | Masters Rowing Training Benefits for the Masters Athletes Power, Strength Prevention of Sarcopenia, lower risk of osteoporosis etc. Low impact activity Injury Stats for Masters Rowers FISA World Masters Regatta 2007 .48 injuries per rower Most common site is low back (32.6% injuries) Masters rowers sustain more upper extremity injuries than younger athletes Do we have additional data to go off of for masters rowers? One of the largest and fastest growing populations. Risks/Factors that may not show up in other age groups: Surgery Child birth More orthopedic issues  In your experience what are the most common injuries you see for rowing athletes? Training Strategies to Mitigate Risk Target specific tissues in warm up and cool down What areas need particular focus? Why is this different for masters athletes? Walk athletes through a training session and give them some practical takeaways for on the water and S&C sessions. Movement Variability Masters Rowers who take up the sport later in life and various sports backgrounds. Case Studies Perhaps walk us through some different strategies for males/females with different injuries and how you helped them. (The understanding that these are possible solutions and each individual has to take into context injury/medical/training history.) Show Notes Twitter Spaulding Rehab Upstream Physios Instagram

Episode 119| Lotte Lintmeijer: Power in Rowing

Episode 119 | Lotte Lintemeijer: Power in Rowing Subscribe & Review on : Apple Podcasts | Stitcher In Episode #119 of the LEO Training Podcast, I interview researcher and data scientist Dr. Lotte Lintmeijer. This entire podcast interview is focused power measurement in a rowing shell and the historical measurement for power and Lotte's research regarding the development of a new, more accurate method. Interview Topics: Part 1 : Background and Interest in Rowing How did you come to research rowing? Defense of PhD Pop Up Symposium this fall on “Power in Rowing” Part 2 : Power in Rowing Why power is a key factor in rowing performance? Traditional/Standard way of calculating power On the water there is no constant velocity and boat is not standing still, the rowing shell accelerates and decelerates so equation on water is not accurate. New method Differences between the two and what the standard method misses. How and Why rowers should calculate power? What is the added value of power output feedback compared to feedback on boat speed? Are there alternatives to determine power output in practice? Study you did with rowers FEEDBACK ON ROWERS’ MECHANICAL POWER OUTPUT IMPROVES COMPLIANCE TO INTENDED ON-WATER TRAINING INTENSITY Rather obvious that rowers better comply with power output targets when they receive feedback: why is this study important? How to train and improve it? What is the next step in your research on power output in rowing? Show Notes: Improved determination of mechanical power output in rowing: Experimental results Mechanical power output in rowing should not be determined from oar forces and oar motion alone Rowers' on-water power output is commonly underestimated