How Much is Too Much for Young Gymnasts? PDF Slides

How Much Is Too Much?
Practical Applications of Workload Science in Gymnastics
1
By Dr. Dave Tilley DPT, SCS, CSCS

Why Talk Workloads in Gymnastics?
2
This is by far the “hottest topic” in all sports
But particularly in high intensity sports that involve young athletes who
specialize early
Lots of great information and research emerging every week

But Not in Gymnastics … So What Do We Do?
3
Learn and implement the best available
information on workloads
Supported by
• Being a human
• Coaching Expertise
• Medical / Injury Research
• Strength and Conditioning Research

4
Ideal Work
to Rest
Ratios
Plan
Stress
Recover
“Tinker”
Cultures, Values, Habits
Research Ar:cles/Books : 1-7

5
What are my values/goals?
What are our gyms values/goals?
How will we represent this in our daily choices, habits, actions
when working with gymnasts in training?

A leader’s values, morals, actions, habits influence :
• Adherence to exercise (coming to practice) 8
• Burnout rates in athletes 9
• Injury rates and time missed from practice or competition 10
• Anxiety levels in practice and competition 11-12
• Antisocial or social interactions (engagement with peers) 13
• Intrinsic motivation and trust in leaders 14-15
• Moral development and social responsibility levels 16-17
Research Articles/Books : 8-17

7
What Are My Values/Goals?
Be a good person, work ridiculously hard, make the gym a better place
What Are Our Gyms Values/Goals?
1. Health
2. Build Great Humans
3. Build Great Gymnasts

8
How will we represent this with our choices, habits, actions in training?
• All gymnasts welcome, but must follow “culture guidelines”
• Their gymnastics, not ours
• Role model and expect “be a good person, work really
ridiculously hard”
• Radical transparency and communication policy

9
Plan
The Basic Human Equation
Proper dose of stress + Proper dose recovery = adaptation
The aspirin analogy…
• Too much = over train
• Too li;le = under prepared
Research Articles/Books : 1-5, 18-21

10
Plan
Gabbett (2018) in Evidenced Based Strength and
Conditioning by Turner and Comfort

11
Plan
“Goldilocks
and
The Three
Bears”

12
Plan -
Gymnastics
Year
Block
Month
Week
Day
Event
Research Articles/Books : 2-5, 7, 22

13
Plan -
Gymnastics
Peak
Nationals
Skills, Power,
Intervals
3 on 1 off
2 Heavy, 2
Med, 1
Light, 2 Off
Heavy
Training
Assignment

Helpful Ideas from Workload Research
14
Baseball à Pitch counts, return to throwing programs
Running/Football à Mileage logged, return to running programs
Gymnastics à Womens - # Hyper Ext, Lower Impacts
Mens - # Wrist Impacts, Shoulder Intensive, Lower Body Impacts
Tramp - # bounces + flight time
Tumbling - # Impact + low / med / high intensity
Rhythmic - # advanced skills or most provocative
Research Articles/Books : 23-26

15
1. The inverted “U Curve” and fitness bring protective.
Plan -
Gymnastics
“Sweet Spot”
Under Prepared Over Taxed
Research Articles/Books : 1,6, 19, 25-29

16
Plan -
Gymnastics

17
2. “The journey is more important than the destination”
Plan -
Gymnastics
Research Ar?cles/Books : 1,6, 19, 25-31
Spike Gradual

18
“Decay” rates and “weighting” as very important concept
Heavier Dose = More Recovery Needed
Remember – Kids are not mini adults … they use a huge
amount of energy to grow, learn, build new tissue, etc
Plan -
Gymnastics

19
The role of general athleticism and cross training for
optimal performance, mental health, longevity,
injury prevention
Plan -
Gymnastics

20
Stress
”A moderate amount of work load can enhance
performance and is protective against injury”
Research Articles/Books : 1-6, 22, 27-29

21
Stress
Total Stress
Emotional
Mental
Physical

22
22%
11%
19%
48%
Human Bank Account
Physical Mental Emotional Reserve
“The Human Bank Account”
Analogy
Withdrawals (Stressors)
Mental Stress
Emotional Stress
Physical Stress
Stress
4 Hours
Practice
Test or
Meet This
Weekend
Social
Media

Eternal vs Internal Stressors
23
External – the actual prescription of work
Why? Can’t see what we don’t measure
• 5 releases, 3 ring sequences
• 10x 30s sled pushes
• 2 hour studying
• Time and intensity also good to use
Very easy to track objectively, like “2 aspirin”
Stress
Research Articles/Books : 1, 28-31

24
Internal – perceived challenge athlete reports and coping
Why? No two athletes respond same + many other factors
that impact training
• Journaling
• Perceived soreness, fatigue, etc
• Wellness surveys
• Daily conversations
Stress
Research Articles/Books : 1, 28-31

A Really Interesting Study on Leadership and Injury
25
Stress
“Transforma/ve” type style of leadership
correlated to less acute injuries, less overuse
injuries, and less /me missed from prac/ce vs
“dictatorship” type style of leadership
(Ekstrand J., et al BJSM 2018)

26
Recover
Analogy
Deposits (Recovery)
Time
Sleep
Hydration
Nutrition
Activities That Decompress
Human Bank Account
Slept and
Fueled for
Performance
Movie
With
Friends
Journaling or
Talk with Friend

My personal order of importance based on research / experience
1. Time
2. Sleep
3. Nutrition
4. Hydration
5. Outside gym stress management
6. Dynamic Compression
7. Light Foam Rolling / Movement / Stretching
8. All the other fun stuff (ice/heat, fancy tools, stim)
Recover

Time
• Plan daily, weekly, monthly, yearly frameworks
• Communication and transparency with gymnasts/staff
Recover

Sleep
<8 hours and especially < 6 correlated to
impaired short and long term memory, coordina7on, power
output, endurance
• Have consistency sleep / wake cycles, even on weekends
• Limit afternoon caffeine & alcohol
• Aim for cooler room (68F)
• Avoid blue light 30 - 60 min before bed
Why We Sleep – Matthew Walker, PhD
Recover

Nutrition
Giving out nutritional advice, suggesting diet changes, or
talking about calories / body image without advanced
educational training is morally wrong and extremely dangerous
“Fuel for performance" and collaboration
Hydration Average 6-8 bottles per day by “sipping” not
drinking entire bottle
Recover

Remember YOU know your athletes the best
• Ask in daily line up
• Adjust as needed
• “gas pedal brake pedal”
• Talk with staﬀ and parents
31
“Tinker”

Gymnastics Specific Suggestions
32
1. Use binders to write, plan, track strength and cardio
2. Epic staﬀ mee<ng once yearly calendar established
3. Use coaching plans to write, plan and track skill, rou<ne,
mock meet loads
4. Don’t be too rigid, LISTEN to athlete feedback and responses
“Tinker”

Okay, so What Now?
33
1. Set ‘caps’ on highest risk sills per day
Womens – hyper extensions and impacts
Men’s – Impacts and Wrist Weight Bearing
2. Rotate daily event focus if doing all events
Yurchenko VT, Release UB, Series BB à Dance FX
Hard on VT, Dismounts PB à Inbar/Long Hang HB

Okay, So What Now?
34
3. Plan light, medium, heavy, off days through week
- Factor in skill or routine volume, strength, and cardio
4. Build culture and habits of tracking, monitoring, radical transparency
and communication
5. Be meticulous about planning
framework of weekly assignments, then adjust as needed based on
athlete feedback

Three REALLY Valuable Books on This
35

References
37
• Gabbet TJ. (2018) Workload monitoring and athlete management. In Turner A, Comfort P; Advanced Strength and Conditioning: An Evidenced-Based Approach. New York: Routledge
• Turner A., Comfort P. (2018) Periodization. In Turner A, Comfort P; Advanced Strength and Conditioning: An Evidenced-Based Approach. New York: Routledge, 116 - 136
• Lorenz D., Morrison S. Current Concepts in Periodization of Strength and Conditioning for the Sports Physical Therapist. Int J Sports Phys Ther. 2015 Nov; 10(6): 734-747.
• MacDougall D, Sale D. Other Considerations: Peaking, Tapering, and Overtraining. In The Physiology of Training for High Performance. London: Oxford Press. 2014 311-319
• Haff GG. Periodization strategies for youth development. In Llyod RS, Oliver JL, Strength and Conditioning for Young Athletes: Science and Application. 2014. Routledge: New York.
149-158
• Meeisem R., De Pauw K. The Overtraining Syndrome (OTS). In Cardinale, M., Newton R., Nowsaka K. Strength and Conditioning Biological Principles and Practical Applications. Wiley-
Blackwell. 2011: 243 - 252
• Haff GG. The essentials of periodization. In Jeffreys I, and Moody J. Strength and Conditioning for Sports Performance. 2016. New York: Routledge. 404-448
• Almargro, BJ., Lopez PS., Moreno JA. Prediction of sport adherence through the influence of autonomy-support coaching among Spanish adolescent athletes.
• Isoard-Gauteur S., Guillet-Descas E, Lemyre PN. Perceived Coaching Style and Burnout Propensity in High Level Young Athletes: Using a Self Determination Theory Perspective.
• Ekstrand J, Lundqvist D, Lagerbäck L, et al. Is there a correlation between coaches’ leadership styles and injuries in elite football teams? A study of 36 elite teams in 17 countries. Br J
Sports Med Published Online First: [Oct 22 2017]. doi:10.1136/ bjsports-2017-098001
• Mo%aghi M., Atarodi AA, Rohani Z. The Rela7onship Between Coaches and Athletes Compe77ve Anxiety and their Performance. Iran J Psychiatry Behav Sci, 2013 7(2), pp 68-76 Ramis Y.,
Torregrosa M., Viladrich C., Cruz J. The Eﬀect of Coaches Controlling Style on the Compe77ve Anxiety of Young Athletes. Front Psychol. Apr 2017; 8: 572
• Hodge K., Lonsdale C. Prosocial and An7social Behavior in Sport: The Role of Coaching Style, Autonomous vs Controlled Mo7va7on and Morale Disengagement. J Sport & Ex Psychol,
2011, 33, 527-547
• Ryan RM., Deci EL. Self Determina7on Theory and the Facilita7on of Intrinsic Mo7va7on, Social Development, and Well-Being. American Psychologist. 2000 Jan 55(1), 68-78
• Mayer, D. M., Kuenzi, M., Greenbaum, R., Bardes, M., & Salvador, R. (2009). How low does ethical leadership ﬂow? Test of a trickle-down model.
• Merkel DL. Youth sport: posi7ve and nega7ve impact on young athletes. Open Access Journal of Sports Medicine. 2013 June; 4 151 -160

References
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• Hart D, Carlo G. Moral Development in Adolescence. Journal of Research on Adolescence. 15 (3) 2005
• Wray-Lake, Syversten AK. The developmental roots of social responsibility in childhood and adolescence. 134 (2011) 2011 11 - 25
• Mcewen BS. Physiology and neurobiology of stress and adaptation: central role of the brain. 2007 Jul;87(3):873-904.
• Schulk, J. Homeostasis, Allostasis, and the Cost of Physiological Adaptation.
• Rottweger J. Bone Physiology. In Cardinale M, Newton R, Nosaka K, 2011. John Wiley & Sons: Oxford. 29-43
• Knapik, et al. Mechanosignaling in Bone Health, Trauma and Inflammation. Antioxidants & Redox Signaling Vol 20 (6) 2014.
• Haff EG., Trippley NH. Essentials of Strength and Conditioning: 4th Edition. 2015.
• Feely BT, Schiesel J., Agel J. Pitch Counts in Youth Baseball and Softball : A Historical Review. Clin J Sport Med. 2018 Jul. 28(4): 401 – 405
• Pytiak AV., et al. Are the Current Little League Pitching Guidelines Adequate? A Single Season Prospective MRI Study. Ortho J Sports Med. 2017 May 5(5)
• Carey DL, et al. Training loads and injury risk in Australian football – different acute: chronic workload ratios influence match injury risk. Br J Sports Med. 207 Aug; 51(16)
• Rossi A., Effective injury forecasting in soccer with GPS training data and machine learning. PLoS One. 2018; 13(7)
• Gabbett TJ, The training - injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med. 2016. March, 50(5): 273 – 280
• Gabbet TJ, Jenkins DG. Relationship between training load and injury in professional rugby league players. J Sci Med Sport. 2011. May; 14(3): 204-209
• Hulin BT, Gabbet TJ, Lawson DW, et al. The acute: chronic workload ratio predicts injury: high chronic workload may decrease injury risk in elite rugby league players. Br J Sports Med.
2016.
• Bourdon PC., et al. Monitoring Athlete Training Loads: A Consensus Statement. IJSPP. April 2017 12(2) S2-161-170
• Murray NB., et al. Calculating acute:chronic workload ratios using exponentially weighted moving averages provides a more sensitive indicator of injury likelihood than rolling averages
• Rio E, Kidgell D, Moseley GL, et al. Tendon neuroplastic training: changing the way we think about tendon rehabilitation: a narrative review. Br J Sports Med Published Online First: 25
September 2015. doi:10.1136/bjsports-2015-095215
• Chen YT, Tenforde AS, Fredericson M. Update on stress fractures in female athletes: epidemiology, treatment, and prevention. Curr Rev Musculoskeletal Med. 2013. 6:173-181
• Behrens SB., et al. Stress Fractures of the Pelvis and Legs in Athletes: A Review. Sports Health. 5(2): 165 - 174

References
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• Astur DC, et al. Stress fractures: defini8on, diagnosis, and treatment. Revista Brasileira de Ortopedia. 2016; 51(1) Jan - Feb, 3-10
• Robertson GA, Wood AM. Lower limb stress fractures in sport: Op8mising their management and outcome. World J Orthop. 2017. March 18(3): 242-255
• Lupien SJ, Juster RP, Raymond C, Marin MF. The Effects of Chronic Stress on the Human Brain: From Neurotoxicity to Vulnerability, to Opportunity. Front Neuroendocrinol. 2018 Feb 5
• McEwen BS. In pursuit of resilience: Stress, Epigene8cs, and Brain Plas8city. Acad Sci. 2016 Jun;1373(1):56-64. doi: 10.1111/nyas.13020. Epub 2016 Feb 25
• Lupien SJ, et al. Effects of stress throughout the lifespan on the brain, behavior, and cogni8on. Nature Reviews Neuroscience Volume 10, pages434–445 (2009).
• Mcewen, BS. Protec8ve and damaging effects of stress mediators: the central role of the brain. Clin Neurosci 2006 Dec; 8(4): 367 – 381
• Mcewen BS. Wingfield JC. The concept of allostasis in biology. Horm Behav. 2003 Jan;43(1):2- 15.
• Nesse RM, Bhatnagar S, Young EA. Evolu8onary Origins and Func8ons of the Stress Response. Encyclopedia of Stress, Second Edi8on (2007), vol. 1, pp. 965-970
• Porges, S. The Polyvagal Theory: Neurophysiological Founda8ons of Emo8ons, Acachment, Communica8on, Self-Regula8on. 2011
• McMillian, F.D. “Stress, distress, and emo8on: dis8nc8ons and implica8ons for animal well-being. Mental Health and Well Being in Animals (Ames, Iowa: Iowa State Press)
• Sapolsky, RM. Why Zebra’s Don’t Get Ulcers. W. H. Freeman. 2004
• Fink, G. Stress: Concepts, Cogni8on, Emo8on, and Behavior: Handbook of Stress Vol 1. Elsevier Inc., 2016.
• Mcewen BS. Physiology and neurobiology of stress and adapta8on: central role of the brain. 2007 Jul;87(3):873-904.
• Walker DL, Toufexis DJ, Davis M. Role of the bed nucleus of the stria terminalis versus the amygdala in fear, stress, and anxiety. Eur J Pharmacol. 2003;463:199–216.
• Walker DL, Miles LA, Davis M. Selec8ve par8cipa8on of the bed nucleus of the stria terminalis and CRF in sustained anxiety-like versus phasic fear-like responses. Prog
Neuropsychopharmacol Biol Psychiatry. 2009; 33:1291–1308.
• LeDoux J. Anxious: Using the Brain to Understand and Treat Fear and Anxiety. 2016. Penguin Books.
• Sousa N, Cerqueira JJ, Almeida OF. Cor8costeroid receptors and neuroplas8city. Brain Res Rev. 2008;57:561–570.
• McEwen BS. Protec8ve and damaging effects of stress mediators. N Engl J Med. 1998;338:171– 179.
• McEwen BS, Wingfield JC. The concept of allostasis in biology and biomedicine. Horm Behav. 2003;43:2–15.
• Fink, G. Stress: Neuroendocrinology and Neurobiology: Handbook of Stress Vol 2. Elsevier Inc. 2016

References
40
• Ekstrand J., et al. Is there a correlation between coaches leadership style and injuries in elite football teams? A study of 36 elite teams in 17 countries. Br J Sports Med 2018;52:527-531.
• Gabbett TJ, Nassis GP, Oetter E, et al. The athlete monitoring cycle: a practical guide to interpreting and applying training monitoring data. Br J Sports Med Published Online First: 23
June 2017. doi:10.1136/bjsports-2016-097298
• Sands WA. Thinking sensibly about recovery. Strength and Conditioning for Sports Performance. Routledge. 2016; 451-483
• MacDougall D, Sale D. Neuromuscular Bases for Performance. In The Physiology of Training for High Performance. London: Oxford Press. 2014, 147 - 215
• Rainoldi, A., Gazzoni, M. Neuromuscular Physiology. In Cardinale M, Newton R, Nosaka K, 2011. John Wiley & Sons: Oxford. 17-27
• Maffuli, N. Tendon Physiology. In Cardinale M, Newton R, Nosaka K, 2011. John Wiley & Sons: Oxford. 45-53
• Thorpe RT., Atkinson G., Drust B., Gregson W. Monitoring Fatigue Status in Elite Sport Athletes: Implications for Practice. Int J Sports Physiol Perform. 2017 Apr;12(Suppl 2): S227-S234
• Gabbett TJ, Nassis GP, Oetter E, et al. The athlete monitoring cycle: a practical guide to interpreting and applying training monitoring data. Br J Sports Med Published Online First: 23
June 2017. doi:10.1136/bjsports-2016-097298
• Lee EC., Fragala MS., Kavouras SA., et al. Biomarkers in Sport and Exercise: Tracking Health, Performance, and Recovery in Athletes. J Strength Cond Res. 2017 Oct; 31(10): 2920 – 2937
• Robertson S., Barlett JD., Gastin PB. Red, Amber, or Green? Athlete Monitoring in Team Sport: The Need for Decision – Support Systems. Int J Sports Physiol Perform. 2017 Apr; 12 (Suppl
2):
• Halson SL. Monitoring Train Load to Understand Fatigue in Athletes. Sports Med. 2014 44 (Suppl 2): S139 – 147
• Saw AE., Main LC., Gastin PB. Monitoring Athletes Through Self Report: Factors Influencing Implementation. J Sports Sci Med. 2015 Mar; 14(1): 137 - 146
• Bergeron MF. The young athlete: challenges of growth, development, and society. Curr Sports med Rep. 2010 Nov-Dec; 9(6): 356 – 368
• Brown KA., Patel DR., Darmawan D. Participation in sports in relation to adolescent growth anddevelopment. Transl Pediatr. 2017 Jul; 6(3): 150 – 159
• Roemmich JN., Rogol AD. Physiology of growth and development. Its relationship to performance in the young athlete. Clin Sports Med. 1995 Jul; 14(3): 483 – 502
• Baxter-Jones AD., Helms P., Maffulli N., et al. Growth and development of male gymnasts, swimmers, soccer and tennis players: a longitudinal study. Ann Hum Biol. 1995 Sep-
Oct;22(5):381-94.

Thank You!
Questions? Post in The Hero Lab
Discussion Group or email
dave@shiftmovementscience.com

Tracking and Monitoring in Gymnastics
Daily, Weekly, Monthly, and Yearly Ideas for Gymnasts
42
By Dr. Dave Tilley DPT, SCS, CSCS

Why is Tracking and Monitoring Important in Gymnastics?
43
1. We work with kids!
2. This sport is hard.
3. Health à Great Humans à Great Gymnasts
4. Early specialization
5. Year round training
6. Workloads will likely become gold standard

We work with kids…
44
Reality
vs
Expectation

But we work with kids…
45
• Practical implementation is tough
• Plus information overload on internet
• Initial investment of time, implementation
and “trial by fire” is a pain
• BUT after a month the return on investment
is simply invaluable

Benefits >>> Initial Headaches
46
Teach the gymnasts we work with to be accountable for their gymnas8cs, their
health, and their training
Helps foster a very great line of communica8on, and helps build trust/rapport
with athletes
Insane to look at data once you get a month or two’s worth
Helps to change, 8nker, add new, subtract training loads

47
Total Stress
Emotional
Mental
Physical

48
Sales
Analogy
Withdrawals (Stressors)
Mental Stress
Emotional Stress
Physical Stress
Stress

49
Recover
Analogy
Deposits (Recovery)
Time
Sleep
Hydration
Nutrition
Activities That Decompress
Sales

50
Monitor
Tracking and Monitoring =
Checkbook / Bank Log
“What’s the cost of doing
business?” - Are the athletes
trending upward or downward?
“Can I afford this?” – Should we
push training or dial back today?

51
Ideal Work to
Rest Ratios
Plan
Stress
Recover
“Tinker”
Monitoring

52
Plan
“Goldilocks
and
The Three
Bears”

53
1. The inverted “U Curve” and ﬁtness bring protec<ve.
Plan -
Gymnastics
“Sweet Spot”
Under Prepared Over Taxed

54
2. “The journey is more important than the destination”
Plan -
Gymnastics
Spike Gradual

55
Yearly
Monthly
Weekly
Daily
• In Depth Screening
• Meta Goals
• Periodization Models
• Macro Goals
• Forecasts/Review
• Micro Goals
• Check Ins
• Planning/Tracking

Daily - What do we want insight into?
1. Gymnas4cs “Habit” Goals
2. External Loads – things we can measure objec4vely or
count, etc (# landings, 4me on event_
3. Internal Loads – individual responses to external load …
gets a liLle trickier
4. Sparks of injury with early detec4on

Daily - What do we want insight into?
Helps us “peak” into how the athlete is coping or
responding to training
physical, mental, emotional

Daily
• Resting heart rate : marker for nervous system
• Soreness 1-10 : physical strain measure
• Fatigue 1-10 : global strain measure
• # hours sleep : window into recovery
• Pain / Injury : early detection
• Overall mood : Perceived state

Weekly
1. Gymnastics Micro Goals
2. Cumulative emotional, mental, physical
stress via journaling
3. Pain or start of injury

Monthly Growth
• Standing – Total leg and torso growth
• Sitting – Subtract from standing for torso and leg
growth independently
• Wingspan – looks at arm growth

Monthly - What do we want insight into?
• Gymnas2cs “Micro” Goals
• Growth
• developmental age (over chronological age)
• Rapid growth – at risk for overuse injury, loss in
performance, mental/emo2onal stress
• Journaling or Mood
• Internal load trends

Biannually / Annually
• “Year In Review”
• Athletes
• Coaches
• Parents
• Movement Screens
• Ideally by coach and medical together
• Medical Assessments

Biannually / Annually
• Movement Screens
• Ideally by coach and medical together
• Medical Assessments

Keys to Successfully Implementing Tracking/Monitoring
• Must have open communication and regular check ins 128-129
• Athlete physical, mental, emotional well being
• Factors related to individual gymnastics and growth profiles

Three REALLY Valuable Books on This
71

How Much is Too Much for Young Gymnasts? PDF Slides

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