THE QUADRANT SYSTEM Navigating Stress in Team Sport Daniel Bove Scanned with CamScannerTABLE OF CONTENTS ACKNOWLEDGEMENTS. CHAPTER 1: INTRODUCTION... CHAPTER 2: BUILDING THE QUADRANTS CHAPTER 3 THE MECHANICAL QUADRANTS... CHAPTER 4 THE METABOLIC QUADRANTS ... CHAPTER 5 THE RECOVERY QUADRANTS «..+ 117 CHAPTER 6 PERIODIZATION .. CONCLUSION 193 Scanned with CamScannerINTRODUCTION CHAPTER 1 INTRODUCTION “There is no answer to the Pythagorean theorem. Well, there is an answer, but by the time you figure it out, I got 40 points, 10 rebounds and then we're planning for the parade.” Shaquille O’Neal “Adaptation” represents a change in functional capacity. To elicit adaptation, stress must be induced or reduced within the system. The process of training brings stress to the system with the goal of creating positive adaptations. As it relates to sport performance, anyone involved in the training of athletes is responsible for understanding the dynamics of stress and how adaptations are manifested. When I first became interested in strength & conditioning, my intrigue centered around the “cause and effect” nature of training. In the beginning I thought, “If you input enough of X you will output an equal 11 Te Scanned with CamScanner‘THE QUADRANT SYSTEM. amount of Y.” Unfortunately, as I became more: entrenched in team spor, | realized that this was not reality. A “grindit-out” wrestling mentalin, cated a mental model that resembled a linear relationship between wor, and results, Unfortunately, most noteworthy things in this universe arg anything but linear. Team spors involve a tremendous amount of chaos and unpredictability. Upon entering the NBA, I learned this quickly, The chaotic nature paired with a sport involving unique skillsets can make anything not resembling the terminal task seem extraneous. Asa strength and conditioning professional coming from a background of coaching in ‘output related sports (competitive Crossfit, Powerlifting, Weig! etc.), was quickly disheartened by my inability to effectively periodize and plan training within a professional basketball setting. After spending a decade diving into the work of Tudor Bompa and Yuri Verkoshansky, 1 found myself unable to use some of the concepts which I perceived as lars of optimal training. ‘When I began working in professional basketb: the periodization strategies in which I was familiar with would be ineffective. Traditional linear, block, and undulating periodization do not snuggly fit into a chaotic team sport setting, In a sport where teams average 3 to 4 games per week with cross-country travel, it makes sense 2 . INTRODUCTION to why structuring physical preparation programs may be difficult. Due to schedule constraints, this often leads to staffs structuring training plans the week prior to compet more ingrained in the environment, it felt like an insurmountable task to structure progressive overload or even a program meant to maintain physical qualities during the season. With such a chaotic and dense competitive schedule, training “hard” on the days between games seemed like more of a hindrance than help. This left me questioning the value of strength and conditioning at the professional level. As I dove deeper, it became more and more evident that talent drives the overall ceiling of success. This may seem obvious to those reading this, but to a young strength and conditioning coach who felt invincible coming out of graduate school, I can assure you that I thought my Eastern Bloc periodization model was the key ingredient to performance, Ittook a large dose of humble pie for me to realize that team Sport performance had nothing to do with a 1RM conventional deadlift. " After finishing my first NBA season, I began to reshape my self- view as a strength and conditioning coach. What is a strength and conditioning coach in an elite team sport environment? What is our role duting the season when time is scarce, and the stress is high? Depending ©n the team’s championship potential (better teams go deeper into 13 Scanned with CamScanner‘THE QUADRANT SYSTEM playoffs thus leading to a shorter break), teams get 1 t0 3 months to train athletes during the offeason, Itbecame more and more clear that we are there to manage stress during the season and to induce stress during the offseason. What does it mean to “manage stress?” I'll tell you what it doesn’t mean, Itdoesn’t mean avoid stress. It means that you meet stress head on by understanding the “what, “when”, and “how much.” You oversee the application of stress by creating patterns within the program thatallow for adequate adaptations to occur. Strategic overload of tissue and neural mechanisms triggers the body to super-compensate to higher levels of athletic ourput. The management of these stress patterns paired with an exercise selection that accounts for the coordinative aspects of the sport will not only create more robust athletes, but also improve technical and tactical abilities. A physical preparation coach is responsible for creating robustness while simultaneously providing improved performance via transfer of training, This is inherently a tall task for an environment with such unpredictability, yet the problem is not without hope. The goal of this bookis to inspire the building of frameworks related to stress management in team sport. 14 INTRODUCTION ‘WHAT THIS BOOK IS NOT bs you are looking for a book with numbers, formulas, and a road te a mental model that is somewhat reliable for decision is, to think creatively and free ourselves from the ; but notin a way that t principles from our decision-making process. Take Pe Glock your own needs. Remove, replace, its ee ‘What works for basketball may not work for As I am guilty of, many physical preparation te the nature of training, load management, 15 Scanned with CamScanner‘THE QUADRANT SYSTEM INTRODUCTION Although we have already established the chaotic environment CONTROLLABLES that is professional team sport, we must take a step back and discuss the areas which are fully within and outside of our control. This not only puts things in perspective but also relieves a large amount of anxiety that many ‘coaches experience daily. ting technique would find faster and more ing in an un-fatigued state, Fatigue is jetion and makes motor learning more 16 7 Scanned with CamScanner“THE QUADRANT SYSTEM Yer, team sport athletes need to learn how to perform highly skilled movements when subjected to fatigue. By sequencing the learning in a fresh state, building work capacity over time, and then of training skills when under stressor fatigue, the entire training process is brought fll circle. However, highly skilled sessions do not always elicit the training response necessary to improve fitness levels or overall physical robustness. It is up to the coaches and physical preparation specialists to identify exactly what the goal ofeach session is. By doing so, athletes avoid the “middle ground,” where little positive adaptations are made (technical, tactical, or physical), When designing a training plan, itis paramount that the technical and tactical aspects are heavily considered in congruence with total session load, acute loading (ex. Sum of the prior 1 to 7 days of training), and fatigue status of each individual athlete. Collaboration between sports medicine professionals, performance coaches, and technical coaches will always be crucial to strength and conditioning coach to be at the table in an open discussion regarding practice structure than in Australia or Western Europe. As of publication, this is slowly changing within our industry for the better. The past 5 years have seen major progress in the collaboration amongst departments in several professional sports organizations and 18 wwrropucTion uch of this can be contributed to organizations gravitating performance model, which is in place to connect prevent silos. that a large portion of the best way to inject positive energy into a team 19 Scanned with CamScanner‘THE QUADRANT SYSTEM ing the amount of feedback given back to the end up greatly outwei athlete. [tis important to consistently show athletes the direct carryover to health and performance by involving them in conversations around their management. “The above points apply equally to colleagues involved in technical coaching and front office management. All too often, practitioners can ting more or less rest, rather than appear as if they bias either fa authentically furthering the goals of the organization and KPIs as directed, Being able to have honest dialogues about upcoming schedules, training and travel logistics, and athlete statuses is essential; guessing can become damaging, which is why a coherent plan must be pursued. Staffs must strive to help each other achieve common goals while avoiding prioritization of specific niches or personal obsessions (such as powerlifting for the sake of powerlifting). Regarding training, athletes are not cells in a spreadsheet. Instead, they are like any other human being: emotional, unpredictable, and irrational. Understanding what motivates and demotivates each athlete is crucial to short and longterm training processes. Often, the process of understanding what “makes athletes tick” takes time. Some of the most fruitful relationships are built over long periods of time through organic experience. As relationships are built and communication pathways 20 INTRODUCTION opened, trust between athletes and coaches allows for real training progress to be made. If the athlete does not trust their coach, there is a high likelihood that they will not achieve what would otherwise be possible, The glue that keeps a training program intact and moving toward success is trust. In the chaotic modern world, being reliable wil always attract positive relationships. NUTRITION Organizations have complete control over food and supplement options that are brought into their facilities. Having a solid foundation of nutritional principles can provide athletes with the nourishment they need to adapt to training stress. What these athletes eat before, during, and after training has a huge effect on their al to recover from day to day. It is also important for physical preparation professionals to understand the inherent differences between days (games vs. practices vs. rest days) as it pertains to nutritional demands. If you are reading this book, you most likely already comprehend the importance of nutrition and its influence on athletic Performance. However, we must also understand that athletes (especially Professional) control what they decide to ingest. Once they leave the a Scanned with CamScanner‘THE QUADRANT SYSTEM INTRODUCTION facility's grounds, they have free reign to consume any food, drink, op ing athletes to be as consistent as possible within an supplement that they desire. We can do our best to educate them when we are at work, but in the end, they will/should make their own decisions, ironment can go a long way, especially regarding travel logistics and practice scheduling are important be fully optimized by performance pratvoners and SLEEP Ie’s become cliché to say, but sleep is the most powerful ang highest rerum on investment form of recovery. Within the constrains of a team's practice and competitive schedule, athletes choose when they want to sleep and wake. While we cannot directly control the time in which athletes choose to sleep and wake, we can control the time of practice, film sesions, and travel. Avoiding late night flight, especially when losing time (west to east), can be extremely helpful in maintaining an athlete's circadian rhythm. Attempting to keep athletes somewhat in- tune with their home city’s time zone will have a positive effect on not only recovery but performance. We can also educate athletes on the importance of sleep hygiene. Informing athletes on the importance of minimal blue-green light, optimal air temperature, and evening routine can have large impacts on their overall health and performance. Outside of exposure to light, routine is one of the most important facets of circadian rhythm 22 Scanned with CamScanner‘THE QUADRANT SYSTEM BUILDING THE QUADRANTS __ Within a competitive season, the sport should dictate the type and CHAPTER 2 quantity of stress experienced by each athlete. Outside of essential sports medicine services and general movement preparation, sport should always take precedence over’ nonspecific inseason strength and BUILDING THE QUADRANTS tioning. Dictating stress allocation by placing strength and conditioning in the forefront compromises the ability to optimize sport “Lear the rales like a pro, so you can break them like an artist” performance. If physical gains are required to elevate an athlete's performance level, they need to be realized within the sport's constraints Pablo Picasso and by using contextually relevant means. Conversely, in sports where physical outputs greatly outweigh the need for finely tuned motor skills, Although applicable for many purposes, The Quadrant System was strength and conditioning can be placed higher on the priority list. created to achieve two main goals: a 3 . ‘ Outside of random and unforeseen life events, stress that is 1. Consolidates stress induced on the mind and body (from the sport) is often the highest 2. Enhance the decision-making process within an unpredictable ‘magnitude of stress that the athlete experiences daily. In a sport with a environment chaotic schedule such as professional basketball or hockey, filling days between competition with high S&C loads creates monotony in the To begin using The Quadrant System, it is important to fist system and offsets the recovery process. This monotony of training can analyze the physical requirements of the sport. Choosing the appropriat€ cause staleness and fatigue, decreases or plateaus in performance, and metrics to describe both volume and intensity is the first step in this increase injury risk. Thi ; : is and Process. This process should rely heavily on sport specific analysis When designing a training program, volume and intensity are wo communicative strategy when explaining to team stakeholders. ofthe most important components, High intensity within the context of 24 2 Scanned with CamScanner‘THE QUADRANT SYSTEM, sport and high intensity in the context of S&C will have similar effects on the mind and body. In the context of this book, intensity relates to the rate of work, magnitude of effort, or perceived exertion of an event. High intensity events require high levels of external intent, which exposes the body to large forces and potentially significant neuromuscular fatigue. Intent is a commitment to what is meant to be accomplished. This intent can be directed at inputs or outputs. Inputs involve the sensory feedback from specific tasks or positions. For example, an athlete performing a 90:90 Hip Lift may be focusing on the sensation of their heels on the wall. This activity is directing attention and energy inward, Outputs involve an athlete’s exertion on their external environment, Thus, outputs drive the body toward high magnitudes of speed, power, and force, which tax the nervous system and soft tissue, Similarly, high volumes within the context of the sport and high volumes in the context of S&C will have comparable effects on the mind and body. For our purposes, “Volume” refers to repetitions, distances, times, etc. In this contest, volume correlates strongly with total work. This work induces large physical loads on tissues of the body. Tissues such as muscle mass, bone, and tendon need stress t remodel or grow, but its paramount that this stress is dosed appropriately with adequate recovery time. 26 BUILDING THE QUADRANTS , the weight room must be a place that athletes associate ‘outcomes. During the regular season, some athletes avoid all costs, while others might seek it out to feel as if they worked gh.” Good practitioners must be adept at adjusting to each ting an environment that exudes health and performance This process often involves creating objective goals and ig athletes about loads and physical stress along the way. Intensity (Neural stress) ‘and Quadrant: Neural stress (intensity) and tissue stress (volume) 27 Scanned with CamScanner‘THE QUADRANT SYSTEM ‘Allostatic load is the cumulative stress imposed above homeostasis. For adaptation to occur, allostatic load must be imposed on the system, When we combine high neural load (ex. high intensity) with high tissue stress ( ex. high volume) you are left with a hefty allotatic load. In Figure 1, Quadrant 4 represents the highest realized allostatc load. This Quadrant may include game days, long intense practices, or training camp sessions. “The choices that are made outside of the sport itself play a major role in managing these stressors. In the S8C space, high volume and high intensity training invoke a large allostatic load which stresses the body's softtissue and neural pathways. Since the body perceives stress from SéeC and sport training similarly, the interplay between sport stress and physical preparation must be understood and optimized for program efficiency. ‘The consolidation of stressors, our major function of the Quadrant System, facilitates a natural wave form to take place within the training and competitive schedule. This allows “high days” to be high and ‘low days” to be low. Many strength and conditioning coaches know this type of training as a “high-low model.” 28 BUILDING THE QUADRANTS | With volume representative of quantity of training, time ) isa surprisingly valid proxy. In most environments, total time ‘will correlate extremely high with overall workload (based on my ih axpetene with wearable technology). 1 prefer time (total time on feet) as ‘g main volume metric due to its practical and easly understood me Mme AM peeFolders understand time and what ic means to be on a pncie ficld or court for 60 minutes vs. 120 minutes. For planning purposes, time can be casily accounted for by nonsports science practitioners such as head and assistant sport coaches. me __ Intensi is trickier to gauge. Most practitioners have a subjective understanding of intensity, but the word can be represented or defined in several ways. In sport, intensity can be referred to by the magnitude of an event (cx. acceleration of 2.8 m/s*) or by the density of events (ex. 1.8 high intensity accelerations per minute). These intensity metrics represent two different things, and as a practitioner it is up to you to use them appropriately, ‘When choosing an intensity metric, it can be useful to use several Metrics to gauge the session. Depending on resources, one may create a system which balances external load intensity (ex. avg. speed or accels/min) and internal load intensity (ex. RPE or Heart Rate). In my perience, less can be more, especially in situations when staff size is 29 ee ge Scanned with CamScanner‘THE QUADRANT SYSTEM ited, and chaos is high. Therefore, having a select few metrics which are understood by all and leveraged in a consistent manner can increase chances of your system functioning effectively. @ svsrc Figure 2- Increase in Drill Intensity we SCRIPT gy 3¥3 HC To gauge intensity of drills and/or practices, it helps to have wearable devices. Unfortunately, not everyone reading this book has the newest GPS/LPS, accelerometer, or heart rate devices at their disposal. However, without technology, we can sti ively understand the dynamics of certain drills or athletic tasks. An intensity continuum can still be assigned by instinctively understanding the mechanical and metabolic aspects of the sport. Having an appreciation for the following will help you discriminate between low and high intensity drills: + Field size + Density of players * Time constraints 30 ‘BUILDING THE QUADRANTS * Tactical constraints © Work to rest ratios + Athlete perception ‘Once you have a better understanding of how to define both volume and intensity in your setting, a daily training continuum can be created. It is recommended to catalogue practice and game days by short to long and intense, After you have done this, you can create an Xand a Y axis and begin plotting your types of days (See Figure 3). legs Pty a — Figure 3 - Sport Classification 31 Scanned with CamScanner‘THE QUADRANT SYSTEM. BUILDING THE QUADRANTS If this concept sounds confusing oF ‘complicated, feel free to utilize This version works well as a conceptual model for understanding these X and Y axes as a decision matrix. The left and right portions of the volume and intensity interplay, however you may waneto be more specific Hecprarenret Non hit7S nd Stee ee reee ome within your environment. If you have a wearable technology system that 4). The top and bottom portions of the plot can represent two different you trust to be valid and reliable, I recommend using quadrants to gauge buckets of time separated by a cut-off, In the example below, I use “gq minutes” and *e 60 minutes” to bucket the volumes of the day. Within and report the physical nature of the session. There are dozens of effective methods you can utilize for reporting purposes. Some to consider may be: quadrant), itis up to you to determine where days are placed eae : oe i « /Raw values (ex. Distance) lardized values (ex. Z-Score) + Positional averages hi _ Reporting on the session in this manner wi 2.60 MINUTES scheduling and dosing specific stressors, ‘<60 MINUTES In my experience, it is not uncommon for the numbers retrieved by the Wearable system to match what an experienced sport or Volume Performance coach intuitively senses from a session. Many veteran Coaches develop a relatively instincti jodel for understandin, ss ac nesters 9p a relatively accurate instinctive m ig 32 33 Scanned with CamScanner‘THE QUADRANT SYSTEM BUILDING THE QUADRANTS the interaction of volume, intensity, and the corresponding athlete PERFORMANCE ARCHETYPES response to the training. Through trial and error, most experienced ‘The world of physical preparation is full of practitioners from coaches have developed their own mental mode! which places drills on g different backgrounds and philosophies. These pra continuum of physical ourput and intensity. Regarding the team's made up of individuals with various skillsets. What interests or helps an response to workloads, coaches that were former athletes tend to have an analyst do their job might not translate to benefitting a strength and accurate sense of knowing when the team is fatigued or fully recovered, ‘The Quadrant System applies to many However, even though intuition can be a powerful asset in the within the field of physical preparation. Strength coaches, sports decision-making process, training load is a very measurable part of scientists, and jack-ofall trade practitioners can use the system to their sport. Streamlining processes with objectivity will help weed out biases, : Below, we will explore a few of th th rich overtime’ GslHGtp us make bet, dies Gin e, benefit. Below, we will explore a few of the archetypes within the field understanding the exact stress associated with specific sessions and drills and how they can use the system. will allow for better planning and tracking of intensity changes. THE COACH This practitioner is tasked with being face to face with the athlete more than anyone on the staff. Not only do these types need to understand the science of training, but they also need to cultivate strong human connections. This means that they spend 99.99 oftheir time face- toface with athletes, The Coach spends little time in front of a computer screen, However, this does not mean that The Coach completely Figure 5 - Volume and Intensity Metrics disregards data. ‘The Coach is wise enough to use data to build mental 34 35 Scanned with CamScanneryr ‘THE QUADRANT SYSTEM. models to support or validate new ideas. These mental models also improve the speed in which they can recognize and attack certain problems. Using data to build mental models will speed up future decision making and improve overall understanding of the situation, However, building these mental models should. be based on valid and reliable data. In an applied yet chaotic setting, creating a solid and foundational mental model should help coaches spend more time practicing their craft. ‘The Coach may or may not do data processing themselves. If they do, it is usually on an ad hoc basis. More and more commonly, coaches can rely on their team’s sports scientist(s) to help process, clean, and analyze the data. Therefore, as a coach, one of the most valued skillsets involves asking high quality questions. In fact, it is not uncommon for coaches to ask questions that drive innovation and overall improvements in the sports science/data science space. Coaches are in-tune with players and the overall team dynamics. The Quadrant System allows coaches to quickly assess the classification of each training or competition day to create a plan of attack. This is a quick and easy way to assess global training stress from day to day. These practitioners can use quadrants to periodize and prescribe specific training methods during various blocks throughout the 36 BUILDING THE QUADRANTS sesson. Later, we will explore how strength and conditioning coaches can sesidize and progress training within The Quadrant Sytem, Figure 6 - Athlete Quadrant Classification ‘THE SCIENTIST The Scientist spends most of their time working directly with data. These are the professional investigators tasked with monitoring the taining process and performance of each athlete. The Scientist uses numbers to guide their commentary and will strive to find solutions or insights that may help other practitioners to make more informed tees “isions. In a sport performance setting, this type of practitioner is most 37 Scanned with CamScanner‘THE QUADRANT SYSTEM likely responsible for organizing and maintaining the data pipeline as welt as operating most, if notall, sports science technology. Therefore, relative to other departments, The Scientist has less time to interact face-to-face with athletes. Its still important for The Scientist to possess above average social skills. And since The Scientist needs athletes and coaches to buy. into their processes (ex. wearables, questionnaires, and performance testing), it is important that they do not alienate themselves from others, ‘The Quadrant System gives Scientists the ability to be proactive by planning with coaching staf. Overall, the ease-of-use allows various departments the opportunity to understand the global stress imposed on each athlete. With The Quadrant System, Scientists can dive deep into the granularity of training load, drill selection, recovery, ete. Figure 7- Days Prior to Game 38 ‘BUILDING THE QUADRANTS ue HveRID ‘The Hybrid is a special yet rare breed. This type of practitioner combines above average competency in data analysis and technology, scientific principles of training, and interpersonal coaching skills. While possible, it is extremely rare for a Hybrid to be elite in both simultaneously. However, it is the “stacking of skills” that allows these practitioners to make connections and approach problems from different angles. The Hybrid can analyze the data required to plan and report within a quadrant framework, but can also carry out necessary training prescriptions. A swiss army knife of sorts, The Hybrid isa valuable piece for a sports medicine and performance department. The Hybrid makes use of quadrants for planning, analysis, and training prescription. coed ane ste Inter ep ——— peti co ‘Figure 8 - Training Methods Based on Day Classification 39 Scanned with CamScannerTHE QUADRANT SYSTEM IMPLEMENTATION ‘We have placed the physical requirements of the sport into a framework using x and y axes, while also understanding the role of practitioners within the process. After structuring our axes, we can now classify days within the model. ‘Any nonspecific training should be strategically paired with stressors from the sport itself. Therefore, our next step is understanding the implementation of strength and conditioning within the quadrant plot See Figure 9). Four quadrants can be classified as follows: * QUADRANT 1 represents a low sport volume and low spor intensity day * QUADRANT 2 represents a high sport volume and low spor intensity day * QUADRANT 3 represents alow sport volume and high sport intensity day * QUADRANT 4 represents a high sport volume and high spot intensity day BUILDING THE QUADRANTS ‘Sport Volume HIGH VOLUME HIGH VOLUME LOW INTENSITY HIGH INTENSITY Sport Intensity Low voLUME LOW VOLUME LOW INTENSITY HIGH INTENSITY Figure 9 - Volume and Intensity Claifcation a1 « Scanned with CamScanner‘THE QUADRANT SYSTEM MANAGING VOLUME Consolidation of stress prevents aggregated volume and intensity from “flatining.” Without making low days low and high days high, training stress stagnates and creates monotony. A monotonous training environment creates staleness and is more likely to produce negative training responses and adaptations. Variation within a program is required to keep an athlete engaged, fresh, and recovering adequately. Bel example of what volume looks like when itis: non-consolidated (See Figure 10). owt wa Dw Sper velane BECVolume Figure 10 - Monotonous Volume az BUILDING THE QUADRANTS Non-consolidated volume alternating between Sport and S&C cqeates stagnant loading patterns. Monotony of training can negatively affect adaptation by leading to faster plateaus and when associated with high loads can lead to increased risk of injury/illness. Close collaboration perween sports performance and technical staffs essential to achieve the desired high-low patterning. Departments must establish a goal for each day and session. Below are some examples of daily goals: + Technical Skill Emphasis «Tactical Emphasis + Technical and Tactical Emphasis (50/50 split) + Taper + Activation © General ‘+ Facilitated Recovery + Fitness * Physical Overload ‘+ Competition/Performance 43 Scanned with CamScanner‘THE QUADRANT SYSTEM During the competitive season, it is recommended that high usage athletes (high avg, minutes per contest) pait moderate-high volume sporting sessions with no more than moderate volume physical preparation training. During the offseason, when day to day performance is less relevant, all athletes can pair high volume sport and high-volume physical preparation training. During the season, low volume sport sessions are paired with low volume S&C sessions, Ideally, loading patterns can be consolidated like the following example (see Figure 11): yt 2 ey re spent Volame MSECVelme Figure 11 - Waved Volume teenie BUILDING THE QUADRANTS Coherence between two modes of training allows for a natural undulation of stress to the tissues. This undulation allows for adequate mental and physical recovery to take place. During competitive periods, the volume of training that is administered in the weight room never truly matches the volume or stress that is imposed from sport specific practice or competition. References to high volume sport and strength and conditioning, will always be relative to each players role, tolerance, and goals within the team’s greater vision. Most experienced coaching staff follow an intuitive periodization scheme that accounts for contextual factors of the season (ex. time of year, team standings, strategy, etc.). Therefore, a strength and conditioning staffshould work to complement the coach’s plan rather than attempt to squeeze in extra training for the sake of perceived self-importance and Sought validation. If a practitioner is feeling undervalued or underutilized, they may begin to act in their own selfinterest at the xpense of the athlete. This type of behavior is not uncommon but should be avoided by those serious about their craft and athletes’ success. At this point, it should appear obvious that the pairing of sport and S&C volume should be somewhat correlated (See Table 1) 45 Scanned with CamScannerTHE QUADRANT SYSTEM, Table 1 - Pairing of Volumes (MODERATE-HIGH VOLUME BUILDING THE QUADRANTS, MANAGING INTENSITY Whether it comes from the sport or from the weight room, intensity will tax the nervous system. Like the undulation and consolidation of volume (tissue stress), intensity (neural stress) should follow the same pattern. Hi intensity days in the sport should be paired with high intensity days within the strength and conditioning program. Low intensity days in the sport should be paired with low intensity days in the strength and conditioning department. Abiding by this system allows the nervous system to recover so that athletes can perform at a high level on competition days. A non-consolidated schedule of neural stress will appear in waveform when you look at sport and strength and conditioning departments independently, But when you zoom out and assess all aspects ‘ogether, the training is monotonous in the same way that volume was in the previous example. This monotony of intensity can be seen in Figure 12. One benefit to measuring intensity of training outputs (ex. drill or fame intensities, barbell velocity, etc.) is that practitioners can assess fatigue and/or readiness to perform. Knowing this information allows for « : : aches to make decisions regarding the undertrained or overtrained state 47 Scanned with CamScanner‘THE QUADRANT SYSTEM. of their team or athletes, but also provides an opportunity to make sure planned intensities are met. The act of measuring makes stres consolidation objectively easier. High High High High Intensity Intensity Intensity -—_Intensity Volume 6 5 4 3 2 1 o Daya Day Day2 Day3 spor Volume EESECVolume —Sport intensity =—=S&C Intensity Figure 12 -Monotonous Intensity ‘The Quadrant System provides a solution for practitioners whoare looking to program around a variety of sport specific training stressors. When you have figured out how to match volume and intensity of both the sport and physical preparatory departments, you will have a relationship and wave form that looks something like Figure 13. BUILDING THE QUADRANTS High Low High low Intensity Intensity Intensity Intensity 4 + + ¥ Intensity ay Day2 Day3 Days volume EESEC Volume’ —Sportntensty ===S8C Intensity Figure 13 - Waved Intensity ‘As sport and S&C volumes were paired in the previous section, we can adhere to the consolidation pattern of low with low, moderate with moderate and high with high (see Table 2) Table 2 - Pairing of Intensities Aon rU Leu LOW INTENSITY LOWINTENSTTY (MODERATE INTENSITY MODERATEINTENSITY HIGH INTENSITY HIGH INTENSITY 49 Scanned with CamScanner‘THE QUADRANT SYSTEM, EXPLORING THE QUADRANTS CHAPTER 3 In the next few chapters, we will explore how each quadrant provides a specific training stimulus. Where each environment is different, the requirements of your sport will change the emphasis of THE MECHANICAL QUADRANTS certain quadrants. The key is to have a system which fits the constraints of your environment yet is flexible to unpredictable changes. Thus, itis tial to adapt this system to fit your specific needs. «On the mountains of truth you can never climb in vain: either you will essent : reach a point higher up today, or you will be training your powers so There are three facets within a team sport performance department that you will be able to climb higher tomorrow? from which The Quadrant Method can be utilized. They are as follows: -Friedrich Nietzsche 1. MECHANICAL: Accounts for the physical outputs generated by the body. 2. METABOLIC: Accounts for the energy requirements of movement, 3. RECOVERY: Accounts for regeneration strategies aimed at buffering stress to the nervous system and soft tissue. Figure 14 - The Mechanical Quadrant: 50 51 Scanned with CamScanner‘THE QUADRANT SYSTEM For our purposes, we are using “mechanical” to describe the physical forces generated and the coinc ing displacements of body mass. In team sport, forces allow bodies to be propelled through space when exerted on the external environment. The overall physical output of an athlete is directly related to the way they exert force on their surroundings. It should be stated that physical ourput does not always equal improved performance, especially within team sport. Butif you can find a way to actualize physical output with sport specific coordinative movement and reactivity, you will be on your way to improving sport specific output. Aside from tissue and neural stress matching, the placement of training types in designated quadrants is also based on the perceived stress of team sport athletes. In many scenarios (not all), as sport drills begin to resemble -play”/competition, perceived stress increases (see figure 15). This is not only due to the physical loading but also emotional load that is expended when playing a sport involving heavy psychological attachment and investment in winning and losing. In my experience, team sport athletes often perceive slow-strength exercises as the most stressful form of resistance training. A close second and third would be glycolytic conditioning and sustained high velocity sprinting (distances greater than 30 to 40m). 52 ‘We weouwen.cuionars a Z gE 5 28 7 8 & g 8 Be G az 5 26 sg i z° ee hee 68 eo ai “4 Figure 15 - Perception of Stress 53 Scanned with CamScanner‘THE QUADRANT SYSTEM. QUADRANT 4: STRENGTH Sport Volume REPETITION utils (ental Sport Intensity RECOVERY SPEED Figure 16 - The Strength Quadrant For our purposes, “strength” represents our body's ability t0 produce muscular force. The ability to create or withstand force allow us to accelerate, decelerate, change direction, sprint fast, jump, throw, etc. In ‘some way, all athleticism stems from the production of force. The rate in which force is developed and the ranges of motion that they are applied ‘THE MECHANICAL QUADRANTS through dictate many of the outcomes that we see in the physical aspects of sport performance. Resistance training helps athletes to improve strength, which can bea major preventative step in soft tissue and load related injuries. Thus, raising an athlete’s capacity to withstand forces (contractile strength) increase the odds of maintaining health during a strenuous season. ‘The robustness that strength training produces is just as important as its performance enhancing effects. Training Effects 1. Maximal Force Production 2. CNS Potentiation 3. Muscle Hypertrophy 4, Hormonal Response $. Improved Tendon Health 6. Improved Bone Health ‘The Quadrant 4 classification corresponds with the longest and Most intense days that an athlete can experience in their given 55 Scanned with CamScannerTHE QUADRANT SYSTEM sport, Therefore, itis paramount that the technical, tactical, and physica preparatory methods are coordinated strategically to match the stimuli, ‘The training of maximal strength fits appropriately on Quadrant 4 days. Due to the high sport volume and high sport intensity nature of this quadrant, it will typically coincide with a competition day or « training camp scenario. However, this is not always the case. If you are using a relative approach when classifying days, it will depend heavily on how the coach structures “lead-up” to competition. Quadrant 4: Examples + Game Days + Scrimmage Days + Training Camp Days + Long and Intense Practices + Twoadays 56 ‘THE MECHANICAL QUADRANTS THOUGHTS ON QUADRANT 4 practices designed to exceed the overall workloads of a tition? Are they designed to be slightly less than the overall loads of a competition? In many situations, the answers to these efforts resembling the sport performed on the ion will prime the nervous system but also help Scanned with CamScanner‘THE QUADRANT SYSTEM Intensity a3 Monday (Practice) Tuesday (Game) aVolume -®-Sport Intensity Figure 17 - Low to High Volume. High to High Intensity, EXAMPLE 2: Goal = Overloading or Overreaching Here, coaches may sacrifice short term results for long term development or fitness improvements. Quality of opponent may also influence how coaches decide to structure the prior day of training, For example, iftthe opponents an expected “win,” coaches may decide to have a longer practice during the day prior to competition to prepare for a more competitive/strategic segment of the schedule (See Figure 18) 58 THE MECHANICAL QUADRANTS 8 Intensity a3 Monday (Practice) Tuesday (Game) Volume -eSport Intensity ute tke Figure 18 - High to Low Volume. Medium to High Intensity EXAMPLE 3: Goal = Taper and/or Peak is scenario is common during a stretch prior to post season play. IF post season seeding is already established, athlete readiness levels and the process of “performance peaking” become a high priority. To taper and actualize performance gains, coaches may decide to reduce overall workload 1-2 weeks prior to post season. Intense efforts are still Present, but not in the volumes associated with an accumulation or ‘maintenance phase (see Figure 19). 59 Scanned with CamScanner) ‘THE QUADRANT SYSTEM Volume (au) Incensity Qu ‘Monday (Practice) Tuesday (Game) Volume -@-Sport Intensity Figure 19 - Low to High Volume. Low to High Intensity. In my experience, I have been on teams where game days fall in Quadrant 3, due to the long intense nature of some practices (Quadrant 4). In other environments, I have seen the reverse to be true. In high frequency competitive schedules, it is recommended to structure training load in a way that designates game-days as the hardest day of the week (Quadrant 4), In scenarios where frequency of competition is lower, itis possible to have practice days that exceed that of a gameday. This is due to the luxury of adequate recovery time. In these situations, it would make sense to consider game-days as a Quadrant 3 classification, while having high volume and high intensity practice carlier in the week. 60 ‘THE MECHANICAL QUADRANTS QUADRANT 4: TRAINING METHODS. When looking solely at the sport, Quadrant 4 days contain a large amount of load for the muscles (tissue stress), tendons (tissue stress), and nervous system (neural stress). Along with the physical stress elevation, Quadrant 4 days provide the highest levels of perceptual fatigue and exertion. RPE’s or other subjective markers make perceived stress more quantifiable, which can help to show the degree in which athletes are being taxed. In my experience, team sport athletes tend to perceive high tensile loads/muscular forces and slow speed exertions as more physically taxing ao to other types of physical demands. For this reason, Qu ih 2 : structure of your schedule and microcycle design, athletes may be required es to perform some of their heaviest resistance training immediately 5 eee following a contest. As alluded to earlier, this allows stress to be drant 4 is an ideal day to train heavy resistance. Depending on the consolidated on the most taxing days of the week. Methods: * Low Velocity Resistance Training (< 0.75 m/s) * Overcoming Isometrics (3 to 105) 61 Scanned with CamScanner‘THE QUADRANTSSYSTEM ‘THE MECHANICAL QUADRANTS 75, . LOW VELOCITY RESISTANCE TRAINING (< 0.75 m/s) uckets. The buckets applicable to Quadrant 4are shown below (see Table There are various forms of strength training, all involving the 3) development of muscular force. Again, in my experience, it is the slow Table 3 - Low-Medium Velocity Ranges and heavy efforts that athletes experience as more difficult, physically Noy Core taxing, and fatiguing. For this reason, it is important for coaches to 0t005 m/s 4 develop a continuum for prescribing intensity of resistance 0510075 m/s ‘ training. Being that velocity is highly correlated with % maximums and Mawlees i overall perceived exertion, it is a perfect tool to for prescription of resistance training zones. Most of the Quadrant 4 training will be performed at vel ies below 0.75 mv/s. Anything faster than the 0.75 mis threshold will be relatively less taxing unless performed at higher volumes. Although, while used primarily on Quadrant 3 days, the Strength- Speed Zone (0.75 to 1.0 m/s) can be placed within Quadrant 3 or 4. Due to its ability to improve both speed and strength qualities (sometimes Image 1 - Rear foot elevated Hatfield split squat Being that heavy resistance training falls more on the “slow end” leading to greater power output) the Strength-Speed Zone is considered a of the force-velocity curve (high perceived stress), we can begin creating “swing zone” that can be flexibly placed in a program. This is also very buckets to describe training zones. Using the system developed by Dr helpful when priming or tapering within certain blocks. At certain times Bryan Mann, we can sort velocity-based training (VBT) into 5 of the season, we will want Quadrant 4 days to be less taxing. For these 62 63 Scanned with CamScanner‘THE QUADRANT SYSTEM situations, faster velocity ranges can be utilized. Periodizing with Velocity zones will be discussed later in the book. Image 2- Trap bar deadlift OVERCOMING ISOMETRICS (3-10s) Moderate duration overcoming isometrics are another great form of strength training to implement in Quadrant 4. This style of training requires athletes to pull or push into an immovable object for 3 to 10 seconds. The goal of this training is to achieve maximal or near maximal forces (high tension in muscle and high neural drive) and maintain for specific duration of time, Anything longer than 10 seconds will elicit large decreases in force output and high levels of fatigue. Within Quadrant 4 the onset speed of the contraction can be executed at a moderate rate using a “build up” during the first 2 to 3 seconds. A fast explosive stat 0 64 ‘THE MECHANICAL QUADRANTS overcoming isometric will be placed within Quadrant 3 and discussed fater in the book, Isometrics can improve absolute strength in angles specific to sport performance. For optimal transfer and optimal protective benefit, I recommend choosing angles that are specific to your sport. ‘The angles in which you choose to train at transfer within a range of 4/- 10 - 20 degrees. However, for training global strength and potentiating the CNS, traditional strength training movements and positions can be very effective (squat, bench, and deadlift variations). Image 3 - Overcoming isometries 65 Scanned with CamScanner‘THE QUADRANT SYSTEM THE MECHANICAL NO-ZONE Sport Volume NOZONE REPETITION Sport Intensity RECOVERY Figure 20 - The Mechanical No-Zone There is a point of diminishing return, where strength training within a Quadrant 4 day has little benefit. As practitioners, you must decide where the cut-off point is for allowing athletes to perform extrt resistance training on a day where the sport already produces such a large amount of allostatic load. With athletes that are addicted to work or m4) be frustrated with a competitive outcome, this often. means protecting them from themselves. This “noone” is a conceptual cut-off point fr each athlete and should be dictated by the phase of the season and 66 ‘THE MECHANICAL QUADRANTS individualized acute load states. 1 recommend creating objective markers that can be used to operate as a compass when speaking with athletes and coaches about where to draw the line with training, Below is an example of how the programming can be flexible based on competition results (see Figure 21). Decision Tree Example: Basketball 20 yi Mites ———]vourr ow any minutes 1s-39 a ee Mines ] wow vou) sat ur Mines (wooenare voume Figure 21 - Post Competition Decision Tree 67 Scanned with CamScanner‘THE QUADRANT SYSTEM QUADRANT 3: SPEED Sport Volume REPETITION STRENGTH Sport Intensity RECOVERY ‘Figure 22 - The Speed Quadrant Although improving force producing capacity (maximal strength) is possibly the greatest bang for your buck within the world of physical preparation, it does not guarantee improved sport performance. The ability to produce high contractile forces within muscles helps set # foundation for our ability to create and train speed. In the end, speed is what allows us to actualize strength within sport specific contexts. For 68 ‘THE MECHANICAL QUADRANTS example, positional athletes that rely on the ability to produce high forces con external bodies (ex. NFL lineman) will benefit greatly by learning to do so faster than their opponent. The rate of force development allows jmprovements in force output to transfer to the sport. Quadrant 3: Training Effects 1. Contractile Speed 2. Reciprocal Inhibition 3, Reactive Strength / Elasticity 4. CNS Potentiation 5. Hormonal Response From a sport perspective, relative to other days, Quadrant 3 tends tobe much shorter in duration, However, these days tend to involve sport drills that are at game speed and/or allow brief durations of “live-play.” A day like this provides technical and tactical repetition that is performed at 4 speed mirroring what they will face in competition, but not with a volume of work that would be fatiguing, From a physical perspective, the Speed and intensity of the session is enough to stimulate motor units in high intensity efforts (protective), stimulate multiple metabolic pathways, 69 Scanned with CamScanner| | ‘THE QUADRANT SYSTEM. and prime the body to perform on the following day. When team spor athletes compete after having several days' which: did not involye performing at the speed of their sport, the athletes) may under perform. Often, the athlete may experience “rustiness,” which can be alleviated by performing efforts at competition speed. While not a team sport, performing competition intensities during the day(s) leading up to competition is common in a sport like weightlifting. During the day(s) leading up to competition, itis common for lifters to perform power repetitions (catching weight above parallel level squat) with 7596+ IRM at very low volumes. This allows athletes to feel “fast” yet powerful. Performing power repetitions with low volumes protects them from the fatiguing effects of the two main lifts (snatch and clean & jerk) yet simultaneously potentiates the CNS. In a sport like basketball, coaches may choose to limit repetitions in the full court and bias half court sets while keeping intensities high. Like weightlifting, blending physical and technical components assist with performance enhancement and transferability. From a technical-tactical-physical standpoint, the Quadrant 3 style of practice/training is commonly placed on the day prior © competition. However, as you read in the previous section, the current and long-term goals of the team will often dictate the placement of such 70 ‘THE MECHANICAL QUADRANTS | days. Again, depending on the sport and/or environment, Quadrant 3 days can correspond with competition days, Quadrant 3: Examples Scanned with CamScanner‘THE QUADRANT SYSTEM QUADRANT 3: TRAINING METHODS From a strength and conditioning standpoint, the goal of , Quadrant 3 day isto elicit improvements in speed and power, ‘Methods: + Resistance Training (> 0.75 m/s) + Short Overcoming Isometrics (1 to 2s) Olympic Variations (Moderate) * Throws «Jumping and Plyometrics + Sprinting HIGH VELOCITY RESISTANCE TRAINING (>0.75 m/s) For most team sport positions, the rate in which force can be developed in sport specific movements is the gatekeeper of training transfer. Higher velocity resistance training can help us create hight power outputs, greater speeds, and help us tap into selforganizationa! strategies of movement. From a motor learning standpoint, the methods help us to provide lower magnitudes of resistance that still wn challenge the neuromuscular system, but also slow movements 40 R ‘THE MECHANICAL QUADRANTS enough “feel” specific positions and motor patterns. This method of g helps combine the force output potential with specifically rain coordinated movements meant to directly transfer to athletic performance. ‘The velocity zones used on Quadrant 3 days take place above 0.75 is, Asstated, this isa style of training thats often perceived as les taxing than the slower zones (<0.75 m/s). "Although slower resistance training and overcoming isometrics receive most of the attention for potentiating the CNS, there can be a effect with high velocity resistance training methods. Forinstance, astronger and more “slow-force” dominant athlete may experience greater potent ion from velocities on the slower end (<0.75 m/s). A more velocity dominant athlete may experience better potentiation via the faster end of the force-velocity continuum (20.75 m/s). 73 Scanned with CamScanner‘THE QUADRANT SYSTEM ‘THE MECHANICAL QUADRANTS Table 4— Medium-High Velocity Ranges For those of you familiar with the force-velocity curve, a general goalforS8C coaches is to move the curve upand othe right, This would peanan athlete is improving both strength and speed qualities, leading to ninerease in overall power output. Depending on the needs of your athlete it may be more beneficial to bias one side of the curve versus the ayher. Finding ways to. profile the force-velocity capal ies of your be placed. Methods like VBT or the Dynamic Strength Index (DSI) doa good athletes may, help, you in determining where this bias wi ‘There may be times when you would prefer to use percentages to gauge and prescribe training intensity. For these scenarios, I have found job of profiling your athletes. In a jumping and/or change of direction the following table to be a helpful tool (see Table 5): sport (COD) like basketball, the DSI uses a ratio of Peak Force (Isometric Mid-Thigh Pull) and Peak Takeoff Force (CMJ). This is a sportspecific way of forcevelocity profiling and comparing your athlete Table 5 Velocity Ranges and Estimated ¥1RM Ranges group. Although the DST is a simple, two metric approach to force- velocity profiling, it is not the only one available. Force-velocity profiles ‘Absolute Strength 0t00.5m/s 90 100% can be created for several planes of movement. Find the method that ‘AccelerativeStrength (0510075 m/s 65-90% answers your question and fits the logistical constraints of your Strength- Speed 0.751010 m/s S-6" environment, Speed~Strength LOm/sto13 m/s 25-498 ‘Starting Strength >13m/s ee 74 75 Seats oo Scanned with CamScanner“THE QUADRANT SYSTEM. COORDINATIVE RESISTANCE TRAINING (SPORT-SPECIFIC) ‘When I think about coordinative resistance training, it invole, complex movements with small to moderate loads. When thinking jn terms of VBT, these are efforts in the Speed-Strength range or faster. tig typical for these movements tobe very specific to the technical movemeny of sport. Providing feedback by way of resistance during skiley movement allows athletes to better learn new patterns and feel Varied sensations. For example, an athlete may have a difficult time finding closed chain hip internal rotation when’ under dynamic constraints. Adding light resistance may allow the athlete to “fee? dynamic trunk and pelvic rotation on a fixed femur. This extra resistance allows the athlete to perform the rep with explosive intent but with slower absolute velocity, therefore “feeling” the positions more so than with ze resistance. The resistance is light and may not change tissue, but it can assist in the neural patterning when learning new skills. Image 4 - Hinge to Hip Lock 76 ‘THE MECHANICAL QUADRANTS ‘As_mentioned above, certain athletes. may experience a gorentiation effect from high velocity resistance efforts. Similarly, coordinative resistance training can improve strength transfer by teaching the body to contract quickly and with mul form of training can also challenge muscle slack capabilities (discussed later). PRINTING While the stimulus of maximal velocity running exposure is undoubtedly a tra tool with outstanding utility, context and applications are highly specific to cach sport. For example, basketball does not require athletes to reach theit maximal running speed. Conversely, field sport such as rugby, soccer, or American football feature instances of maximal velocities which are frequently in crucial moments. Instead, basketball is reliant on maximal accelerations, decelerations, and Couplings of the two in multi-planar efforts (COD). However, it may still be appropriate to prepare athletes for speeds greater than what the sport itself requires. Max velocity sprinting requires muscles to contract with *Peeds and forces that are near the ceiling of what human potential allows. Siven the principles of overload, such stimuli provide excellent Ney, e “muscular preparation. Applications of sprint yolume are highly 7 Scanned with CamScanner“THE QUADRANT SYSTEM ‘THE MECHANICAL QUADRANTS sensitive, and generally, the more athletic the subject i, the greater i, efforts 1 0F 2 times per week can do wonders for protecting h fotecting hamstrings, propensity of such stimuli to fatigue the body,. Therefore, the repetition, Be ipasculae from 0 save inary, Spar thar nel 2: and total distances experienced from sprinting should be quantified ang strategically dosed through the course of a year. games per week do not need to implement protective sprinting as often compared to sports that play once per week (if high velocities are Ifa Quadrant 3 session is placed on the day prior to competion consistently reached). it may be beneficial to train sprinting on the lower end of the duration or distance continuum (ex. between 5 and 30m). Once you get past 30m, COMING ISOMETRICS (1-2s) the sustained high-speed effort takes a toll on the body. Depending on the OVER (1-25) sport and environment, it may be advisable for sprint training exceeding Building from what was discussed in the Quadrant 4 section, 30m to only be placed on Quadrant 3 days that do not precede overcoming isometrics are a great tool for building strength in specific competition. Any sprints completed during the day prior to competition positions but also training the ability to fire motor units quickly. Improving rate of force development is what allows us to display should be executed with minimal volumes. If an athlete is bordering Quadrant 3 or 4, it may be appropriate to dose high velocity sprinting (90 cur force creating abilities in the sport. 9596) for “topping off” the athlete’s workload, thus pushing them closer ‘The goal of overcoming isometrics in Quadrant 4 was to reach and into Quadsanes Gasification: ‘maintain the tension near peak force for 3 to 10 seconds. The athletes are While there will be times when supplementary sprinting i encouraged to build up during the first 3 seconds. Conversely, Quadrant f 3 uses ing is Be i 7 necessary, within team sport, most of the sprinting will and should occit Overcoming isometrics in a shorter duration ranging from 1 to 2 FuLIA BL Goede tuacay are pie aan Om conds. These sets will require less total time under tension but should allow the athlet situations) or competition. However, there are times when supplement fe to reach or come close to peak force values. These reps Can be spread out wi ee : omnes ‘ He ‘ ; sprinting is necessary. Low volume maximal velocity sprinting ‘ u th moderate rest or can be performed in succession (ex. sry. Performing + sec pull, relax, 2 sec pull, relax), These short and intense repetitions used to protect the lower body from soft tissue 78 79 Scanned with CamScanner‘THE QUADRANT SYSTEM will train the body to contract and relax quickly, which is conducive. improving peak force and rate of force development. Due to the taxing nature of overcoming isomettics, repetitions in succession should not ug more than a few repetitions per set. OLYMPIC WEIGHTLIFTING VARIANTS The Olympic lifts are an effective way to train concentric rate of force development and concentric peak forces for most athletes. Any spor that uses propulsive strategies would benefit from an Olympic lifting variant. There has been a debate amongst many strength and conditioning professionals regarding the utility of the Olympic lifts. This debate involves discussion around the utility of the lifts versus the opportunity cost associated with teaching them. These lifts do take time to teach and can be problematic if not taught correctly. However, it is up to the practitioner to make the decision regarding what works bes situation. gence, it In situations where coaches lack Olympic lifting compe may be beneficial to choose other variations that train si require less technical proficiency. This may include opting for OlymP! pull regressions and substituting the barbell for a trap bar. 80 ‘THE MECHANICAL QUADRANTS, Outside of the jerk or a brief part of the catch phase, Olympic lifts do not include much eccentric loading. Adding an eccentric load to traditional Olympic variants can be done by training the lifts from a hang n, Adding an eccentric component may have better transfer to posit team sport performance, which rely on braking and stretch shortening cycles. The jumping and change of direction components of team sport involve the coupling of eccentric, amortization, and concentric muscle action. Coaches may also vary the equipment used for the Olympic lifts. A uaditional barbell is one of the most versatile and time-tested implements for explosive resistance training. However, itis not the only effective option for Olympic lifting variations. As mentioned prior, trap bars are another great way to train the clean motion or teach a proper ‘ith the midline and allows the hinge. The hand placement is paral athlete to pull in a completely balanced vertical vector. Thisis very specific to bilateral jumping and landing. Using Clean pulls with a trap bar is a ‘Feat way to train vertical power. Landmine variations have also been used by many strength and conditioning coaches, These allow for increased degrees of freedom, which can limit total load, but also grant athletes the ability to move freely and explosively. 81 Scanned with CamScanner