Patrick Ward Seminar #Drive495 – 2013

Created by Scot Morrison

These are the live tweets I did during the private seminar Patrick did at Drive #495. It was a great learning experience and I wanted to put my take away points down somewhere. So here it is. Please note this is only what I tweeted so you will not see the tweets I was replying to on some of these.

07:23   Today’s seminar from @OSPpatrick at @Drive495 on a holistic approach to training will try to live tweet

07:25   Physiological buffer zone – stress resistance
/movement / fitness #drive495

07:25   Stress resistance/tolerance may be the most important

07:29   No situation is perfect – stress happens. This is where
the movement reserve shines. #drive495

07:36   Application of the FMS – rule out painful mvmt. Hit a
minimum standard. No need for perfection – rule out
issues & then train #drive495August 2013 / 2

07:41  @NickTNpt quick screen to look for pain look at
movement. This is not in a PT setting – strength
training it allows for a quick glimpse

07:41   @NickTNpt no need, just a system.

07:44   FMS is one small part of tests. Look at sport specific
tests. Test movement dynamically. Etc #drive495

07:47   Diaphragm getting some love. Warm ups have moved
from # of reps to # of breaths #drive495

07:56   all of our professions apply a stress to the athlete in
the hopes of eliciting a positive adaptation. How do you
know? Monitor #drive495

07:58   Homeostasis – not wrong but possibly incomplete for
all but a few systems. #drive495

08:08   Poor balance between pns and sns leads to increased
risk of inflammatory disease. Still need to stim system
to get training effect #drive495

08:09   HRV not so much important for what it tells us of the
heart – it’s importance is telling us what’s going on
with the brain #drive495

08:10   Keep the stress account in balance. Specific vs
nonspecific stress. Monitor both! #drive495

08:13  Life stress (nonspecific) very important. Don’t get
tunnel vision & miss stressors that are outside the ones
applied in training #drive495

08:17   Impact of life stress on performance has been fairly
well studied. And plays a huge role. Breathing is our
window into the ANS #drive495

08:20   Breathing mirrors threat. #drive495

08:23   So far the most valid measure we have for assessing
the patients state is the subjective questionnaire. #RPE

08:24   What is fitness? Many definitions. Physical capacity
can be divided into energy producing and
neuromuscular #drive495

08:26   Work capacity doesn’t come from 4 weeks of throwing
med balls and doing tempo runs. (Or tabatas) It is built
over athletes life #drive495

08:28   General, directed, and special endurance. Three separate
buckets. #drive495

08:29   You don’t just drop into LTAD stage based on your age.
Must earn your way there. #drive495

08:53   Don’t need to know everything. Know enough about
other areas so that you can find those who fill in the
blanks #drive495August 2013 / 4

08:54  Old paradigm: strength and conditioning. Shift
towards physical preparation as a whole. Driven by
physiological needs vs exercise #drive495

09:05   Start with a needs analysis! Bioenergetics, movements
that dominate sport, qualities needed for success,
common injuries. #drive495

09:09   Most team sports are all about power at anaerobic
threshold. #drive495

09:11   Exercise classification grid: can be really complex but
general/general specific/specific based on sports needs
is a good approach #drive495

09:18   Sometimes it makes sense to be more general than
specific #drive495

09:20   @TRohjell it is a pretty general statement via twitter.
But would be interested in what evidence you have to
support your beliefs.

09:20   @IvonneBWard absolutely! Be proud of your man 😉

09:21   @TRohjell will discuss later. In seminar now.

09:23   How much does a one off expression of power matter
if they have to do it more than once? How long before
they can repeat it? #drive495August 2013 / 5

09:27  Build a test battery that allows you to understand the
athlete in their sport. #drive495

09:28   @srharris22 if painful refer to medical professional. If
not try for symmetrical 2/3s. Be sure to build the

09:30   Repeat sprint ability: ton of limiting factors. Initial
sprint speed/mode of exercise/variables
tested/Enviromentalfactors 1/2 #drive495

09:32   Poor rate of PCr re synthesis/increased H+/impaired
cell membrane/stiffness/CNS/etc all trainable but if
trained must be tested #drive495

09:34   Testing RSA: single set, multi set, match set tests.
Speed detriment % is key here #drive495

09:38   Bishop for RSA research – methods include Small sided
games, interval training (long duration “aerobic” vs
short) etc #drive495

09:41   What about strength work for RSA? Ability to
maintain stiffness may be crucial for resisting fatigue.
Can be trained via weights #drive495

09:42   But… Development of aerobic system is key. Multiple
adaptations that allow for ability to repeatedly express
power with fatigue #drive495August 2013 / 6

09:44  Arguing against aerobic work “cuz ima lose my gainz”
is same thinking as “don’t wanna lift weights cuz ill
get too bulky” #drive495

09:47   High levels of oxidative capacity of type II fibers is
key for team sport athletes via role in power at AnT

09:49   Heart rate changes during strength training is
mediated by sns due to drive for MU recruitment –
NOT due to cardiovascular demands #drive495

09:50   @srharris22 should be. Point was refer out if non
medical regardless of medical practitioners approach.

09:56   Anaerobic interval training: cost of doing business.
Example. Why do 8 weeks if majority of adaptations
come in 1st week? #drive495

10:01   Intense intervals = high stress! Once again what is min
effective dose? #drive495

10:13   RT @jeffcubos For those w/ little to do today, follow
@scotmorrsn & #drive495 for live updates from
@OSPpatrick’s seminar in NYC. #sadicouldntmakeit

10:17   In order to produce a training effect in someone who
is untrained you don’t need a big stimulus. Basic is
best. #drive495August 2013 / 7

10:19  You don’t have to do a lot of things to get where you
want to go. You just need to do the right things

10:23   @entheosathletic @jeffcubos @OSPpatrick Glad you’re
enjoying it

10:32   Think energy systems as power-capacity continuum
-this applies to all systems #drive495

10:35   Lets not be enamored with exercise. Exercise means
dictated by individual and sport #drive495

10:40   Aerobic development, zone 1 85-95% of AnT. Zone 2
95-105% of AnT. Cardiac output 70-85% of AnT.
Myocardial strength >95% max #drive495

10:41   Tempo work: trained at <70/80% AnT for given
distance. Higher seems ok with team sports athlete

10:44   Pause with high resistance continuous training to
prevent hypoxic environment. Otherwise different
adaptations occur #drive495

11:00   Anaerobic training is something applied briefly and
with specific purpose. #drive495

11:24   Tons of means and methods being discussed. Too much
to put on here. Overriding theme is the same – let
needs analysis drive choice #drive495August 2013 / 8

12:43  After lunch…good idea to educate your athletes: You
can’t add stress to your life till you manage what you
have. #drive495

12:48   These principles are basic and are applicable to any
environment. Spend the time to figure out how it
works in what you do. #drive495

12:49   Why do we monitor? We have to see how well the
individual can adapt to the stress. #drive495

12:53   Reasons why it didn’t work: not the right stimulus,
too much/to little, reached a ceiling. Go back and adapt
based on analysis #drive495

12:57   Training mistakes include no recovery, no goals,
boredom, intrinsic/extrinsic pressure, social/life stress
that isn’t accounted 4 #drive495

13:02   Overtraining: can be local/global,
sympathetic/parasympathetic. take home point: It isn’t
black and white #drive495

13:04   Parasympathetic OT: impaired performance, fatigue,
depression, depressed HR. Sympathetic OT: Increased
RHR, sleep issues etc. #drive495

13:06   What should you monitor? What works in ur
situation? How easy is it to implement and collect data?
Individual to situation #drive495August 2013 / 9

13:09  External vs internal training loads: external what’s
done to the athlete (jump test etc) – internal is how
they reacted (RPE etc) #drive495

13:10   An overreached athlete can typically begin at normal
intensity but cannot maintain that level. #drive495

13:13   Physiological readiness: jump testing, power testing
(tendo etc), grip strength, HR (is also internal)

13:14   Internal training loads: how are you feeling today?
How hard was that workout? < Score it & shown to be
the most valid measure #drive495

13:24   Use a daily questionnaire – session RPE can be done
during the cooldown. Make sure it’s done individually
to avoid peer influence #drive495

13:26   Record session RPE. Match this with what the coach
thinks the RPE should be. Compare the two #drive495

13:27   Hey @laurusrehab thank @OSPpatrick for the many
years he spent putting this together. I just used my
thumbs for a few hours 🙂

13:29   Training load = session RPE x Duration of training in
minutes #drive495August 2013 / 10

13:34  Use both Bioforce and Omega wave but has a number
of reservations on using them and HRV. Ex. Time may
be too short ( <4min) #drive495

13:35   “@laurusrehab: @OSPpatrick @scotmorrsn Patrick, this
is awesome stuff! Thanks for all your work.”

13:37   Is low HRV always a bad thing? Not at all. Pre
competition may not want to be parasympathetic.

13:39   Also huge psych implications if athlete is told that
“red” is bad and is in red on game day. Might be a good
idea to avoid this. #drive495

13:42   Questions about HRV: what stressor caused change?
What is psych cost? Do we even know enough re HRV 2
say anything about training? #drive495

13:55   Stress is necessary! High amounts of stress for a short
period isn’t a bad thing. The key is how the athlete
adapts to it. #drive495

14:00   Back off week. Decrease volume and/or intensity. Low
volume & high intensity = standard approach

14:10   Big mistake: missing parts of the picture by focusing
in on minutia. Look at the whole picture #drive495August 2013 / 11

14:12  Choosing recovery methods: what does the athlete like?
Where in training phase? What system are you trying
to recover? #drive495

14:24   Trigger points: hotly debated and who really knows at
this point? Does elicit referral pain patterns 4 some
reason when palpated #drive495

14:27   Massage and sympathetic dominance. Some soft tissue
work can evoke a parasympathetic response “good
hurt” – Don’t over treat! #drive495

14:50   2 HIT sessions weekly with aerobic training is well
tolerated by endurance athletes. 3+ leads to some
overreaching #drive495

14:53   Vertical integration a la Charlie Francis. Group ur
stressors. High w/ high & low w/ low. Make your hard
days hard & easy 1’s easy #drive495

14:59   Concurrent training: good for in season, returning
from injury, limited time, etc. #drive495

15:23   @wellandable @ItsJoHighNes not due to cardiovascular
demands. Increased HR during strength work is driven
by different means.

15:27   Series of case studies. Solid info but hard to share
#drive495August 2013 / 12

15:42  Great day. @OSPpatrick absolutely killed it with an
excellent presentation #drive495

16:16   @IvonneBWard @OSPpatrick I’ll put it together as a PDF