7/16/2015
Jim Snider, M.Ed., CSCS, USAW, LMT, BioSig, PRI, F.R.
University of Wisconsin of Wisconsin Hockey Neuro Explosion Performance Training
Background of S&C • Associate Director of S&C • Lead Liaison to Sports Performance Lab • Neuro Explosion • LMT • East West Healing Arts • Full Eastern & Western Track • Asian Body Work & Therapeutic Massage • Functional Range Release
WARNING WARNING
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My Life
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Outline of Presentation • The Why/ Thought Process • Quick Review on Fascia • Eccentric Tissue Adaptation • The Program • Methods of Evaluation • Results • Discussion
Objectives of this Program • Re – Establish Fascial Lines / Movement Patterns • Correct Postural Deficiencies accumulated • Remodel Tissue • Increase Pliability • Increase Resiliency • Bring Body Back Down • Parasympathetic • Yin Yoga
• Prepare Tissue for Upcoming Stressors!!!! • Not a Performance Model, We do TRAIN!
Exercise Classification - Bondarchuk
Landon Evans CVASPS 2012
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“…Most athletes are skilled enough to direct the force adequately, but are often not strong enough to produce it, or not strong enough to maintain the posture necessary
for
optimum
change
of
mome ntum beca use they can ’t hold th e positions needed.” – Bill Sands, USOC
Posture Who would you rather fight ???
Fascia
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Fascia – What is it? • Fascia consists of several extremely thin layers, and is the tissue where the
musculoskeletal system, circulatory system, and nervous system all unite • It contains closely packed bundles of wavy collagen fibers that are oriented in an
organized and parallel fashion • Extends to all fibrous (elastic) connective tissues, including the Aponeuroses,
Retinaculum, Ligaments, Tendons, joint capsules, the synovium (Fascia‐like sheath that covers tendons), organ sheaths / membranes, vascular sheaths / membranes, the epineurium (Fascia‐like membranous nerve sheaths), the meninges (spinal cord sheaths), the periosteum (sheaths that surround bones), as well as the membranes that surround all Muscles (Schleip 2003)
Fascia – What is it? • Basically everything made of the same "stuff" and either directly or
indirectly connect every part of the body to every other part of the body • 30 ‐40% of the force generated from the muscle is transmitted not
solely along a tendon, but rather by the connective tissue within the muscle • Fascia contains mechanoreceptors and proprioceptors (coordination)
• Stretching of fascia thus communicates the force of the muscle
contraction and the status of the muscle regarding its tone, movement, rate of change in muscle length and position of the associated body part to the central nervous system (CNS) • Spindle Cells
Stecco, FunctionalAtlasof the HumanFascial System (Elsevier 2015)
Fascia Organized vs Disorganized Normal / Healthy Fascia
Disorganized or Fascial “adhesions”
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Organized vs Disorganized Healthy Parallel
Restricted and Disorganized
Fascial Lines / Meridians
How to create a Fascial Change • MFR held for longer than 2 minutes may simulate the mechanical
stress signals that are generated by myofibroblasts to trigger early matrix remodeling • Duration and Magnitude of Myofascial Release in 3‐Dimensional Bioengineered Tendons:
Effects on Wound Healiing, Journal of the American OsteopathicAssociation, February 2015, Vol. 115, 72‐82
• John Barnes 1:30‐2:00 • Schleip – At least 2:00 with longer amount of time or significantly
more force required for deformation of connective tissue. • Meyers – 2 ‐5min
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Implementing into training • Strength training in the elongated position promotes structural
adaptations in shortened muscles, which may help prevent musculoskeletal injuries • The adaptation of muscular tissue occurs, among other factors, by
changing the number of sarcomeres in parallel and/or in series ( Klinge et al., 1997 ) • ↑ in Serial Sacomeres alters muscle length, which alters ability to produce
tension • Finger Example Actin/Myosin Crossbridging
• Strengthening in a lengthened position produced
a shift of the torque–angle curve • Producing force where muscles are weakest
Aquinoetal, Manual Therapy, 2010‐02‐01, Volume 15, Issue 1, Pages26‐3
Implementing into training • Working Origin & Insertion Fascial Tissue • Sound Familiar? • EQI’s Eccentric Quasi Isometrics – Siff 1994 • Jay Schroeder – Extreme Iso’s
The Program – Block I • Isometric Block • Extreme or Stretched Position • Fascial Lines of Overuse or Tissue Areas of Concern
• 2:00‐4:00 of total time • Closed Chain Exercises • Rehab • Areas of concern for upcoming Blocks
• Non Specific (mechanical) Areas • Ex: Hamstrings in Hockey, Calf/foot, etc
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TEMPO
2 /2 /2
SPLIT SQUAT
REPSWEIGHT 20
BW
%
TEMPO
60%
REPS WEIGHT
X
MB ISO (:03) SQUAT + OH REACH JUMP
pair w/
%
5 5
pair w/
ALT. HAMCURL TFL RELEASE x20 ISO LUNGE
pair w/
2:00
PLATFORM ANKLE MOB 2x10e 55
w
PUSH UP
Closed Chain
20
4
ELEVATED ISO PUSHUP (:3 0/:30) 234
3 / 2 /2
BOX ZERCHER SQUAT
pair w/
6
pair w/
6
SUPINE FOAM ROLL PRESS 2x8
6
pair w/
6
SUPINE BAND NO MONEY 2x (5x:05)
6
OVERCOMING BENCH ISO x:15 pair w/
UP DOG DOWN DOG x10
YEILDING DB ROW ISO 3x:40
GOBLET SQUAT x87654.. FACING HANDSTAND HOLD Closed Chain
:50
pair w/
:40
HEEL ELEV. REV. SQUAT x10
:30
pair w/
MANUAL HAMTRING CURLS
20
pair w/
pair w/
ISO BAND STRAIGHT LEG RAISE 2x4L, X6r
4
ISO HAMSTRING CURL (:30/:30) pair w/
pair w/
TRX 1 LEG RDL 3x8e w/ :03 iso (:10 iso last rep) LOW ABS ISO LIFT 2x8 w/:05 hold each
pair w/
CALF DROP STRETCH x 2:00
CG ISO PULL UPS 3x8,7,6,5,4,3.. TOE SPREAD STRETCH x 2:00
The Program – Block II • Eccentric Block ‐submaximal • Working into same “Stretched” ROM • Remodeling Tissue over the ROM created • Adding more Stress to the Fascia • Eccentric Exercise for Tendinopathy • THE ROLE AND IMPLEMENTATION OF ECCENTRIC TRAINING IN ATHLETIC REHABILITATION: TENDINOPATHY, HAMSTRING STRAINS, AND ACL RECONSTRUCTION (J Sports Phys Ther. 2011 Mar; 6(1): 27–44.) • Tendons subjected to eccentric training induce a greater remodeling stimulus • Stanish WD, Rubinovich RM, CurwinS, Eccentric Exercise in chronic tendinitis. Clin Orthop
Retat Res 1986,;208:65‐8
• Nordic Hamstring Studies on Tissue remodeling and Inj. Prevention
TEMPO
ECC MB SQUAT THROW pair w/ BRETZEL STRETCH x5 BREATHS
5/1/2
REPS WEIGHT % 5
0
5
0
TEMPO
pair w/
1 A DB FLY'S x10-12 LIGHT!!
REPS WEIGHT
BLOCK CLEANPULL pair w/ DOUBLE HOP SPLIT LUNGE CATCH 3x4e
5
pair w/
5
% 75%
5 5
S. LEG LATERAL HOPS 3x12e 40
w
ECC. LUNGE ( bar warm up set)
5/1/2 6-8e 6-8e
pair w/
HALFSEY PUSHUP
6-8e
5/1/2 6-8
BOX SQUAT pair w/ BAND ANT. TIB 3x12e pair w/
3 / 2/ 2
6
B A ND S
6 6 6
WALL PRESS 3x12
6
KB FRONT SQUAT
20
6-8
157.5
6-8
NORDIC LEG CURLS
5/1/2 6-8e 6-8e
ECC. HANDSTAND PUSHUP pair w/
6-8e
pair w/
5/1/2 6-8e 6-8e 6-8e
STAGGERED DB 1 LEG RDL ECC REV. GRIP DB ROW
5/ 0 /2
8e
5/1/2 6-8e
8e 8e
ECC CALF LOWERS 2/1 pair w/ ECC. REVCRUNCH3x 8-12
5/ 0 /2
6-8e
pair w/ ECC CG CHINUPS (:10 las t rep)
6-8e
8e
5/0/2 6-8e
8e
6-8e
8e
6-8e
DEEP SQUAT SIT
pair w/ HOLLOW HOLD KNEES BENT
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Methods of Evaluation • Subjective Questionnaire • Ho w did they feel this Block of Training went? • Postural Pictures • Manual Work / Evaluation • Movement Screen, Modified Thomas • Hands on • Sports Performance Lab Data • SEBT / Y Balance • VJ on Force Place • iDXA
Results • Subjective Questionnaire • How did they feel this Block of Training went? • All Stated that Training was Hard, but that there body felt good • Endocannabinoid System • NOT Exo
• Manual Skills / Movement Screen • Tough to Quantify • Screen Scores –Subjective • Increase ROM on Mod. Thomas, SLR, Trunk Stab PU, Lunge
• Sports Performance Lab Data • 3 Athletes, Same Position
Performance Testing ‐ SEBT A modified version of the start excursion balance test was performed as a part of three student athletes normal performance testing. Looking at the composite scores all the athletes displayed greater symmetry following the training period. The posterior directions require more range of motion at the hip which they all saw some increase in.
Star Excursion Balance Test 105
h c a e 100 R ) e t h i t 95 s g o e n p c e l m n a b 90 o t s m C i i d D L e % 85 z i ( l a m 80 r o N
Pre
Post
A goal of improved facial alignment is improvement in joint range of motion.
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Performance Testing – Vertical Jump Vertical Jump Velocity Countermovement vertical jump with the hands on their hips. Two of the athletes we see both an increase in velocity and force. Shift in Force Angle Curve – Increase Velocity via increase Tension & ROM
3.4
) s3.2 / m ( 3 y t i c2.8 o l e2.6 V
2.4
Pre
Post
Vertical Jump Force Perhaps these increases in performance are a functional implication of improved Length Tension and Strength at end range.
26
) g 24 k / N ( 22 e c r o20 F
18 Pre
Post
Performance Testing – Body Composition As a standard performance monitoring test the athletes had iDXA scans. An unexpected goal of the training we saw was an increase in lean mass for two of the athletes. Possibly to do the amount of Muscle Tension during ISO block as well as Eccentric Block Perhaps an even greater increase would be seen if the test were performed two weeks after the training period ended to allow for Eccentric supercompensation.
Body Composition (lbs) 190
70 60 50 40 30 20 10 0
d i l o180 s ) 170 s b l ( 160 s s a150 M 140 n a e130 L
120 Pre
d e h s a d ) s b l ( s s a M t a F
Post
Performance Testing • Overall our goal is to use performance testing to better understand
each athlete and there responses to different training cycles. • Individual Training Responses
• We saw areas of improving hopefully representing the positive effects
of the training program. • One possible explanation for the decreases we saw comes from the
athlete testing directly following their last training session. • Our one athlete that saw a decrease in lean mass had other social
factors of stress that could have made an impact. • Was a good discussion piece with the athlete
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Discussions • Things I am thinking about now • Dependent on Shooting Side • More on Style than on actual Handedness • Open vs Closed Shot
• Individualize via this, shift in time on side?? • Possible Modifications • Keep touching on Iso’s / Eldoa
THANK YOU
Special Thanks • Jay DeMayo
• Cal Dietz
• University of Wisconsin
• Landon Evans
• Coach Eaves & Johnson
• Ben Peterson
• My Athletes
• Mike Potenza
• Jen Sanfilippo –Perf. Lab
• Carl Valle
• Jose Tomas Landerer
• Andreo Spina
• Erik Helland
• My Wife
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Questions?
For more information:
Extra Slide
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Extra Slide
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