Spartan Basketball: training with a football mentality.It was a cold, blustery blus·ter v. blus·tered, blus·ter·ing, blus·ters v.intr. 1. To blow in loud, violent gusts, as the wind during a storm. 2. a. To speak in a loudly arrogant or bullying manner. day in December, 1994, when we met Tom Izzo Tom Izzo (born January 30, 1955 in Iron Mountain, Michigan) is the men's basketball coach for Michigan State University. Under Izzo, the program has been one of the most successful in the country, having won a national championship in 2000 and sent many players to the NBA. and became convinced that he was destined des·tine tr.v. des·tined, des·tin·ing, des·tines 1. To determine beforehand; preordain: a foolish scheme destined to fail; a film destined to become a classic. 2. for great things. [ILLUSTRATION OMITTED] Tom made the trek to the Duffy Daugherty Hugh "Duffy" Daugherty (born September 8, 1915 in Emeigh, Pennsylvania; died September 25, 1987 in Santa Barbara, California) was the head coach of the Michigan State University Spartans football team from 1954 to 1972, where he compiled a career record of 109-65-5. Football Weight Room to welcome us to the Spartan family and watch a few of the players go through an introductory workout. His message to us was loud and clear: "I want our basketball team to train like this--with the same intensity, the same environment, and the same mental toughness!" We could only smile and say, "Sure thing, Tom!" It really shouldn't have surprised us. Tom has always described himself as a basketball coach with a football mentality. After all, Tom had been an outstanding football player at Iron Mountain (MI) H.S., where he was a teammate and close friend of Detroit Lions head coach, Steve Mariucci Steve Mariucci (born November 4, 1955 in Iron Mountain, Michigan) is a former National Football League coach, most recently for the Detroit Lions. He and his wife, Gayle, have four children: Tyler, Adam, Stephen, and Brielle. . During Tom's tenure, Michigan State has earned national respect for playing a clean, gritty grit·ty adj. grit·ti·er, grit·ti·est 1. Containing, covered with, or resembling grit. 2. Showing resolution and fortitude; plucky: a gritty decision. , hard-nosed style of basketball that demands great effort in all phases of the game: sprinting and diving for loose balls, crashing the boards relentlessly for rebounds, battling for position down low, and executing a suffocating suf·fo·cate v. suf·fo·cat·ed, suf·fo·cat·ing, suf·fo·cates v.tr. 1. To kill or destroy by preventing access of air or oxygen. 2. To impair the respiration of; asphyxiate. 3. brand of defense. Tom's creed is emblazoned on a wall in the team's locker room at the Breslin Center: PP-TPW (Players Play--Tough Players Win). He constantly talks about making a relentless commitment together. He coaches his players to coach each other, to take ownership and responsibility both on and off the court, and to make each other better. In his words, "The difference between good players and great players is that great players make those around them better!" The program's success hasn't been the result of any specific exercises performed in the weight room or on the court. Spartan Basketball has achieved an elite status as a result of the quality, character, attitude, and intense work ethic work ethic n. A set of values based on the moral virtues of hard work and diligence. work ethic Noun a belief in the moral value of work of the players. All of the above have been instilled in them by their coach. In Tom Izzo, we have a coach who isn't drowning drowning /drown·ing/ (droun´ing) suffocation and death resulting from filling of the lungs with water or other substance. drowning, n asphyxiation because of submersion in a liquid. in the mythology that strength training turns elite athletes elite athlete Sports medicine An athlete with potential for competing in the Olympics or as a professional athlete; EAs are at ↑ risk for injuries, given the amount of training, for psychological abuse by coaches and parents, and self abuse. into stiff, clumsy robots who can't drain the 20-foot baseline jumper. He wants his players to develop strength, power, speed, quickness, calloused cal·lous adj. 1. Having calluses; toughened: callous skin on the elbow. 2. Emotionally hardened; unfeeling: a callous indifference to the suffering of others. hands, bruised bruise v. bruised, bruis·ing, bruis·es v.tr. 1. a. To injure the underlying soft tissue or bone of (part of the body) without breaking the skin, as by a blow. b. elbows, and a rainbow of floor burns. And he is well aware of the fact that increased strength will enhance their innate athletic abilities. Needless to say, all of this makes our job a lot easier. Allow us to share some of the training procedures we implement with our cagers. STRENGTH TRAINING We believe in an intense brand of strength training for basketball that challenges both the mind and the body. We know that below a certain level of intensity, strength training has a minimal effect. Much has been studied, written, rationalized, espoused, and suggested in our strength-training protocols over the past few decades. One inescapable precept An order, writ, warrant, or process. An order or direction, emanating from authority, to an officer or body of officers, commanding that officer or those officers to do some act within the scope of their powers. Rule imposing a standard of conduct or action. always rises to the top: To gain an appreciable ap·pre·cia·ble adj. Possible to estimate, measure, or perceive: appreciable changes in temperature. See Synonyms at perceptible. amount of strength and power, an appreciable amount of weight must be used for the given target reps or rep range. Scientists and practitioners will continue to squabble squab·ble intr.v. squab·bled, squab·bling, squab·bles To engage in a disagreeable argument, usually over a trivial matter; wrangle. See Synonyms at argue. n. A noisy quarrel, usually about a trivial matter. over the optimal number of sets per exercise, the appropriate rep duration (i.e., rep speed), free weights vs. machines, and a host of other philosophical nuances. However, there is a fairly solid consensus that an organized system of progressive overload Progressive overload is the gradual increase of stress placed upon the body during exercise training. This technique is recognized as a fundamental principle for success in various forms of strength training programs including fitness training, weight lifting, HIT Training (see must exist within safe, effective boundaries. In other words Adv. 1. in other words - otherwise stated; "in other words, we are broke" put differently , the neuromuscular system neuromuscular system n. The muscles of the body together with the nerves supplying them. must be nudged out of homeostasis--i.e., the body's physiological "comfort zone"--for growth to occur. Make no mistake: We are determined to nudge nudge 1 tr.v. nudged, nudg·ing, nudg·es 1. To push against gently, especially in order to gain attention or give a signal. 2. our players out of their comfort zones in our strength-training sessions. Diags. 1-3 provide samples of our off-season strength workouts. Our total package is obviously a bit more extensive (i.e., we rotate several different scripts) and is always subject to changes and revisions, but these charts offer an overview of our basic exercises and set/rep schemes. While the three workouts noted are total body affairs, we implement a combination of total body and split routines dependent upon the time of year and the other stresses (e.g., running/agility workouts, individual/group court work, etc.) placed on the body. We pay strict attention to recovery, nutritional strategies, and preventing overtraining overtraining training horses or dogs too hard so that they lose spirit. overtraining Sports medicine A general term for any practice of, or training for, a particular sport which is in excess of that necessary to participate in the sport , which . When performed in a total body fashion, these three scripts are performed on non-consecutive days. If we decide to split them into upper/lower designs, we have the option of lifting on back-to-back days (e.g., upper body on Monday and Thursday, and lower body on Tuesday and Friday). Another option is to perform a total body workout on Monday, an upper body workout on Thursday, and a lower body workout on Friday. Again, our specific approach is dictated by the amount of running, skill workouts, and/or practices that are on the docket in hand; in the plan; under consideration; in process of execution or performance. See also: Docket for that week. This is especially true of the in-season period, when we have to temper and adjust the variables of frequency, duration, intensity, and target areas due to the brutal practice and game schedule. TOUGHNESS TRAINING AND CONDITIONING Basketball is one of the few collegiate sports in which the team is permitted to work directly on game skills year-round. As a result, a great deal of their conditioning in the spring and early summer is gleaned from the numerous intrasquad scrimmages they play every week. Basically, these are pick-up games that are void of coaching and played for skill enhancement and fun. Additionally, they provide anaerobic anaerobic /an·aer·o·bic/ (an?ah-ro´bik) 1. lacking molecular oxygen. 2. growing, living, or occurring in the absence of molecular oxygen; pertaining to an anaerobe. conditioning in a task-specific manner, which we believe is a critical component. While we will occasionally perform general "agility" drills for overall conditioning and mental toughness purposes, we prefer to marry conditioning with skill specificity. Since mental toughness is high on Coach Izzo's priority list, we perform some early morning "toughness training" bouts during the late summer and early fall. Unlike the specific conditioning that constitutes the brunt brunt n. 1. The main impact or force, as of an attack. 2. The main burden: bore the brunt of the household chores. of our training, these sessions have absolutely nothing to do with basketball, and everything to do with their degree of difficulty and in challenging the players to push themselves and each other through competitive situations. Examples: * Driving a football sled in an interval fashion up and down the indoor football
* Pushing / pulling large wooden or steel sleds in relay races relay race Race between teams in which each team member successively covers a specified portion of the course. In track events, such as the 4 × 100-m and 4 × 400-m relays, the runner finishing one leg passes a baton to the next runner while both are running within . * Tractor tire flips in relay races. * Pushing 2x4's in relay races. * Pushing a 45 lb. plate for laps around the weight room. * Sprinting and jumping drills in a sand pit. Some conventional conditioning drills include the following: Up-backs: This is a court drill that starts on the baseline. Sprint and touch the near free-throw line free-throw line n. See foul line. with a designated foot, return to the baseline and touch with the same foot, and continue the sequence by touching the mid-court line and back, and the far baseline and back. The players are timed and given a 3:1 relief to work ratio. Ten to fifteen total bouts are performed. Various movement techniques can be incorporated for variety, such as defensive shuffles, backward runs, and crossover Crossover The point on a stock chart when a security and an indicator intersect. Crossovers are used by technical analysts to aid in forecasting the future movements in the price of a stock. In most technical analysis models, a crossover is a signal to either buy or sell. runs. Width Sprints: This court drill starts on the sideline sideline See on the sidelines. . Sprint across and back for nine total reps (once across equals one sprint) in 30 seconds. Again, a 3:1 relief to work respite is allowed and 10 to 15 total bouts are performed. 4 in 22: This is undoubtedly the toughest drill, and one we use for a conditioning test. The players are required to sprint four full lengths of the court in 22 seconds or less. Twenty-two total work bouts are performed. The players are split into four groups for the test, with one group running while the other three rest. This arrangement permits the necessary 3:1 relief to work ratio. Backboard back·board n. 1. A board placed under or behind something to provide firmness or support. 2. A board placed beneath the body of a person with an injury to the neck or back, used especially in transporting the person in such a way Jumps: Standing on one side of the basket, the player jumps and slaps the backboard with both hands. Upon landing, he slides across to other side of the bucket and performs another two-hands slap. The drill continues back and forth at full-speed for 15 to 20 seconds. This is a great "finisher" at the end of practice or a conditioning session, with each player performing at least ten reps in a 3-4 man rotation. TARGETING THE ANAEROBIC ENERGY SYSTEM Anaerobic training is the most critical component of our conditioning program. This is due to the fact that sprint training A sprint train is a group of road bicycle racers who at the end of a race work together to set a high pace to keep their sprinter at the front of the race, discourage late attacks, and allow the sprinter to launch his or her sprint as late as possible with the least amount of develops the specific energy pathways the body depends on to execute the movements, skills, and grueling pace of practice and games. As with all forms of conditioning for basketball, a systematic game plan for anaerobic fitness is paramount for a high level of proficiency. Diag. 4 provides a five-week template for the gradual progression and overload of the anaerobic energy system. It details a composite of short and intermediate sprints that fall in line with the ATP-PC/Lactic Acid energy continuum. The distances, reps, and recovery periods are presented in an undulating fashion for variety and to target different aspects of the continuum for a comprehensive package. FINAL REP We hope we've given you some insights into the genesis of the philosophy and a little taste of the daily operating procedures of the Spartan Basketball strength and conditioning program. It all starts at the top with Tom Izzo and players who have a great work ethic and are outstanding student-athletes. We are fortunate to be a small part of it.
DIA.1
Seat Ht. Exercise Date
Body Wt.
Rep. Range Weight/Reps
Date
Body Wt.
Push Press 3x8
OR Incline Bench 3x8
Chin-Ups 3x10
Power Shrugs 3x10
Plate Raises 20
Seated Row 8-12 BD
External Rotation 12MR
DB Lunges Field
Leg Curls 2x8-12
DB Front Squat 2x10
Glute/Ham 10 MR
Seated Calf Raise 20
Inner Thigh 15
DIA.2
Date
Body Wt.
Rep. Weight/
Range Reps
Squat 3x8
Glute/Ham 2x10
Swiss Ball Hams 10ea
Hammer Iso LP 1x12ea
Hip Flexion 15-20
Inner Thigh 15-20
DB Incline Press 2x10
DB Shrugs 3x10
DB Rows 3x10
Push-Ups 1xMAX
Shoulder Circuit 10 ea.
DIA.3
Seat Ht. Date
Body Wt.
Rep. Weight/
Range Reps
Squat 3x8
OR Hammer Leg Press 3x8
Glute/Ham 2x10
Slideboard Leg 20
Curis
Bench Press 5/5/5
Pulley OR Hammer 6-10 BD P H
Pulldowns
Plate Raises 20
Rear Delt 12MR
Seated Row 6-10 BD
External Rotation 10MR
5-Week Anaerobic Sprint Program
(To be performed on 3 non-consecutive days)
DIAGRAM 4
WEEK DAY 1 DAY 2
1 4 x 40 yd (15 sec. rest) 3 x 200 yd (45 sec. rest)
1 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 5 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 5 x 40 yd (15 sec. rest)
1 min. rest
5 x 40 yd (15 sec. rest)
1 min. rest
2 2 x 300 yd (60 sec. rest) 4 x 200 yd (60 sec. rest)
3 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 4 x 200 yd (45 sec. rest)
1 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 6 x 20 yd (10 sec. rest)
1 min. rest 2 min. rest
4 x 40 yd (15 sec. rest) 6 x 20 yd (10 sec. rest)
1 min. rest
3 5 x 40 yd (15 sec. rest) 4 x 200 yd (45 sec. rest)
1 min. rest 3 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 3 min. rest
5 x 40 yd (15 sec. rest) 4 x 200 yd (45 sec. rest)
3 min. rest
4 x 40 yd (15 sec. rest)
2 min. rest
6 x 20 yd (10 sec. rest)
4 5 x 40 yd (15 sec. rest) 2 x 300 yd (45 sec. rest)
1 min. rest 3 min. rest
5 x 40 yd (15 sec. rest) 4 x 200 yd (30 sec. rest)
1 min. rest 5 min. rest
5 x 40 yd (15 sec. rest) 6 x 100 yd (30 sec. rest)
1 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 8 x 40 yd (15 sec. rest)
1 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 10 x 20 yd (10 sec. rest)
1 min. rest
5 x 40 yd (15 sec. rest)
5 5 x 40 yd (15 sec. rest) 4 x 50 yd (20 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 100 yd (30 sec. rest)
3 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 4 x 100 yd (30 sec. rest)
1 min. rest 3 min. rest
5 x 40 yd (15 sec. rest) 4 x 100 yd (30 sec. rest)
1 min. rest 2 min. rest
4 x 100 yd (30 sec. rest)
WEEK DAY 1 DAY 3
1 4 x 40 yd (15 sec. rest) 5 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 5 x 40 yd (15 sec. rest)
1 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 5 x 40 yd (15 sec. rest)
1 min. rest
5 x 40 yd (15 sec. rest)
2 2 x 300 yd (60 sec. rest) 4 x 40 yd (15 sec. rest)
3 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 3 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
4 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest
4 x 40 yd (15 sec. rest)
1 min. rest
3 5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 5 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest
4 x 40 yd (15 sec. rest)
3 min. rest
4 x 40 yd (15 sec. rest)
4 5 x 40 yd (15 sec. rest) 10 x 40 yd (15 sec. rest)
1 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 10 x 40 yd (15 sec. rest)
1 min. rest 5 min. rest
5 x 40 yd (15 sec. rest) 10 x 40 yd (15 sec. rest)
1 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 10 x 40 yd (15 sec. rest)
1 min. rest
5 x 40 yd (15 sec. rest)
1 min. rest
5 x 40 yd (15 sec. rest)
5 5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
3 min. rest 2 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest 1 min. rest
5 x 40 yd (15 sec. rest) 4 x 40 yd (15 sec. rest)
1 min. rest
RELATED ARTICLE: TIP FROM THE TRENCHES Trans fat trans fat n. 1. A trans fatty acid. 2. Trans fatty acids considered as a group. trans fat A fat containing trans fatty acids. ; maybe the worst fat of all Trans fat is a monounsaturated fat monounsaturated fat A saturated fatty acid–ie, an alkyl chain fatty acid with one ethylenic–double bond between the carbons in the fatty acid chain. See Fatty acid, Saturated fatty acid; Cf Polyunsaturated fatty acid, Unsaturated fatty acid. that occurs naturally in low levels in milk and beef. However, 80% of the trans fat we consume is in the form of partially hydrogenated vegetable oil. Hydrogenation hydrogenation (hīdrôj`ənā'shən, hī'drəjənā`shən), chemical reaction of a substance with molecular hydrogen, usually in the presence of a catalyst. is the process of heating an oil and passing hydrogen through it, which makes it more dense. Full hydrogenation creates a solid fat out of the oil, while partial hydrogenation creates an oil with the consistency of butter. Because of its consistency, palatability palatability (pal´  t , and the fact that it is
relatively inexpensive to produce, partially hydrogenated oils have
found their way over the years into a host of processed foods. The most
common culprits are snack foods A list of snack foods is shown below. For more information, see snack foods. List of snack foodsChips (Crisps)
interj. Used to express delight. n. also good·ie pl. good·ies Something attractive or delectable, especially something sweet to eat. ") and deep-fried foods. So what's the problem with partially hydrogenated oils? Research has shown them to be at least as bad--and even worse, according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. some scientists and doctors--as the dreaded saturated fats saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be . So bad, in fact, that an FDA FDA abbr. Food and Drug Administration FDA, n.pr See Food and Drug Administration. FDA, n.pr the abbreviation for the Food and Drug Administration. regulation takes effect in 2006 requiring food manufacturers to list the amount of trans fat in their products. There is scientific evidence that trans fats have all of the artery clogging effects of saturated fat, while also preventing some of the "good" fats from doing their jobs. Some information suggests that HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. (the "good" cholesterol) is negatively affected, as well, giving trans fats a long, sinister rap sheet. Our suggestion: When grocery shopping, check the food labels for the words partially hydrogenated next to any type of oil. If you find them, put the item back on the shelf. Look for labels that read "0% trans fat!" Your heart and arteries will thank you. By Ken Mannie and Mike Vorkapich, Strength/Conditioning Coaches, Michigan State University Michigan State University, at East Lansing; land-grant and state supported; coeducational; chartered 1855. It opened in 1857 as Michigan Agricultural College, the first state agricultural college. For further information on our basketball strength and conditioning program, please contact Mike Vorkapich (vork@ath.msu.edu). --Ken Mannie (mannie@ath.msu.edu) |
|
||||||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion