Central AC’s Ian Tervit coaches and manages a strength and conditioning programme for our young athletes using cutting edge techniques and individualised programmes for each athletes. Ian is an enthusiastic proponent of this additional training:
“As coaches we are attempting to provide a vehicle for our athletes to achieve their potential, whether on the track coaching technical points or sitting planning the next phase of training. There are many aspects to consider and one which is becoming more prevalent is the addition of Strength and Conditioning training through Olympic lifting and other functional training to improve sports performance. This type of training is key to any event whether this is a sprinter, thrower or endurance athlete. This is because the main focus of the Olympic lifts are based on the triple extension of the ankles, knees and hips, and shoulder, elbows and wrists, while also replicating the stretch-shortening of the muscles as seen in all athletic movements. If we take the endurance athlete as an example the foot-strike has all the elements of the triple extension and stretch-shortening cycle of muscles in repetitive bouts in excess of 1min or more. It could be considered that strength training is not relevant to an endurance athlete, however when you consider that each foot-strike lasts a fraction of a second, within which the leg muscles must absorb approximately 2-3 times the athletes body weight (e.g. 60kg athlete = 120kg to 180kg) and then re-generate this to drive the athlete forward, it is easy to see that the athlete with an increased strength endurance capacity will have a greater chance of running faster for longer. Therefore, a strength and conditioning programme will aim to improve the muscle capacity through increasing strength and improving the stretch-shortening cycle concurrently with the track training. With the correct planning and integration strength and conditioning is a great vehicle for propelling the athlete to a high level of performance, whatever their discipline”.
At present one session is in operation on a Monday night for an hour that can take a capacity of 6 athletes. These sessions operate an 80% cost recovery basis where athletes pay a small fee to help cover the cost for the hire of the facility. Each athlete is assessed for movement competency at the beginning and then a programme is developed based on 4 week blocks that are integrated into the athletes training and competition schedule.
“This type of training has a number of benefits including improving the biochemical processes within muscles, increasing muscle fibre recruitment per contraction, improving neurological system (connection between CNS and peripheral nerves), improve mitochondria efficiency/capacity, increases posterior chain muscles to help prevent injury and improve triple extension capacity, increases posture to improve technique maintenance during performance, and it will also improve confidence within the athletes as they become more proficient in the techniques”.
Thank you Ian – another one of our club’s unsung heroes!