‘Good goal setting lays the foundation for good motivation’
Identify the fundamental characteristics of an elite athlete/player in your sport.
Identify the fundamental characteristics of an elite athlete/player in your sport.
Rate your current perceived level (1-10) for each of these characteristics.
Establish discrepancies and set appropriate goals.
Involves dividing the yearly training plan into smaller and, therefore, easier to manage training phases.
Involves dividing the yearly training plan into smaller and, therefore, easier to manage training phases.
Macrocycles (Yearly plans)
Mesocycles (Monthly plans)
Microcycles (Weekly or daily session plans)
Each phase has a separate specific goal
A fancy word for a basic concept
A fancy word for a basic concept
The sequential cycling of various training principles and variables over time in order to peak for certain competition(s), basically organising training year into different phases.
Microcycles should vary in intensity, duration and specificity.
Macro, Meso, Micro
Macro, Meso, Micro
Off-Pre-In Season periods
Single & Double Periodisation (Indoors & Outdoors)
Tapering
Volume
Intensity
OVERLOAD – pushing the body beyond the level it is used to (frequency, intensity, duration)
OVERLOAD – pushing the body beyond the level it is used to (frequency, intensity, duration)
SPECIFICITY – training for the specific demands of your sport
RECOVERY – allowing adequate recovery
PROGRESSION – altering training load in response to physiological adaptations (avoids boredom)
REVERSIBILLITY – detraining effects
Types of training: continuous/intermittent exercise
Types of training: continuous/intermittent exercise
Frequency: 3-5 days per week
Intensity:55/65-90% HRmax (depending on individuals fitness)
Duration: 20-60min (dependent on intensity)
Mode: Running, Swimming, Cycling
High intensity effort (95 – 100%)
High intensity effort (95 – 100%)
Short in duration (few seconds) 30 – 60m
Long/Full recoveries (3-5min between reps)
To be FAST you need to train FAST
Sample Session – 3 (6*30m) or
2 (120,90,60,30m) or 2 (6*60m)
Speed Endurance sessions -(6 *150m)5min rec
Taxes neurological system – need 48h
before you do another speed session.
High Intensity, Short Duration (30sec to 3min depending on intensity)
High Intensity, Short Duration (30sec to 3min depending on intensity)
Improves your tolerance to lactate and your ability to remove lactate.
Sample Session – 8 * 200m (2min rec)
- 8 * 400m
- 3 * 800m
Maximum strength – what you can lift for one rep (1RM)
Maximum strength – what you can lift for one rep (1RM)
Work off percentages of 1RM for weights training during the year. % changes throughout a season.
Absolute strength – total kg you can lift.
Relative strength – how strong you are (i.e. how much you can lift taking into consideration you own body weight (power to weight ratio)
These activities are sports specific and allow power to be developed.
Can do at start of every session after w/up
Can do at start of every session after w/up
Working all different movement planes – forwards, reverse, side to side, diagnol etc.
Types – Static, Ballistic, Dynamic, PNF
Types – Static, Ballistic, Dynamic, PNF
Developing flexibility – hold 20-30sec (cool down or flexibility sessions)
In warm ups hold for 5sec.
Stretching before competing – be careful in power sports, may reduce performance (loss of power for up to 1h after static stretching (Evetovich 2003, Young 2003).
A gradual reduction in training load in the approach to major competition.
A gradual reduction in training load in the approach to major competition.
AIM: to arrive at the major competition in the following condition:
Fit
Fuel and Fluid levels high
Not fatigued
Psychologically ready
Minimise fatigue without compromising performance
Minimise fatigue without compromising performance
Maintain training intensity
Reduce training volume (60-90%)
Maintain training frequency (>80%)
Individualise taper duration (4-28 days)
Use progressive taper designs
Detraining – insufficient training or no training
Detraining – insufficient training or no training
Endurance runners – 3wks before they start to lose some of their aerobic capacity.
Muscle fibre cross sectional area rapidly in strength and sprint athletes FT muscle fibres reduced.
After 7mts – decrease of 24lb.
4wks detraining – VO2max 4-14% or 3-6% for less well trained athletes, blood volume ( 5-12%), heart rate up 5-10%, rely more on carbohydrate for energy, more lactate.
Strength not affected as much. No real effect on Bench Press, Squat, Vertical Jump after 2wk detraining.
For the athletes …. they should have their own training diary or log.
2. Fitness testing – pre & half way
2. Fitness testing – pre & half way
Relevant to your sport
Valid and reliable
As sport specific as possible
Controlled
Repeated at regular intervals
Appropriately integrated into your training programme
3. Self-evaluation (coach and athlete)
3. Self-evaluation (coach and athlete)
Daily resting Heart Rate; Sleep quality/duration; Quality of training sessions; Energy levels; Muscle soreness; Self-confidence; Esteem; Attitude on the team; Communication with team; Health; Body weight; Fluid/fuel intake; Hydration status
4. Performance profiling
Aerobic VO2 Max (laboratory)
Aerobic VO2 Max (laboratory)
20 m shuttle run or 1500 m
Elite marathon runners
80-90 ml/kg/min (male)
60-70 ml/kg/min (female)
20 m shuttle run
Top soccer player level 16 (male)
Top basketball player level 13 (female)
Shuttle Test (beep test)
Shuttle Test (beep test)
30m sprint (timed for speed -speed gates/stopwatch)
Standing Long Jump for distance (Leg Strength)
Vertical Jump – (Leg Strength)
Medball Toss (Reverse/Forward) – Upper Body
3/5 bounds for distance – (Leg Strength)
Weights (1RM tests)
Time trials on track
Must be “well-conditioned” before increasing training loads
Must be “well-conditioned” before increasing training loads
Watch for biomechanial/postural/flexibility deficits prior to intensive training
