Male youth training considerations - British Triathlon · Male youth training considerations By...
Transcript of Male youth training considerations - British Triathlon · Male youth training considerations By...
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Male youth training considerationsBy Chris Chucas and Louis Richards
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1. The long term perspective
2. Demands of the sport
3. Prevention is better than cure
4. Movement
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Disclaimer
• My thoughts
• Stop me!!!!
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THE LONG TERM PERSPECTIVEWho has a S&C coach?
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Musculoskeletal system
Aerobic system
Anaerobic
ENERGY SYSTEMS
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Range of motion
Movement quality
Capacity
Strength
Reactivity
CHASSIS(MUSCULOSKELETAL SYSTEM)
SWIM POSITION
RUNNING TECHNIQUE
NO SHIN INJURIES
FASTER SWIM/BETTER RUNNING/MORE ECONOMICAL
FASTER RUNNING
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It’s easier to maintain than to gain!
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THE LONG TERM PERSPECTIVEYou can’t do it all at once!
It’s worth identifying your limiting factor, and reaping the rewards
Then, it’s easier to maintain!
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Demands of the sportWho likes to understand the numbers behind the sport?
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16mins 30s
5.3 W/Kg
28 mins 30sRange of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
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16mins 30s
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
150% 3RM Pull up
Core
Open water swimming!
Shoulders, rotation, catch
25-30 km pw
~26s 50m
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5.3 W/Kg
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
x4 BW SL ISO
General
T spine and hip flexion
10-16 hours pw
6s PP 1000+ Watts
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28 mins 30s
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
1.9 RSI
X3.5 BW Isocalf
Core and calf
Running model
KTW, hip flexors
40-60 miles pw
200m <30s good form
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Demands of the sportYour goals
How are you going to achieve your goals?
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Prevention is better than cureWho has been injured?
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RED-SRelative Energy Deficiency in Sport
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Tendinopathy
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Training Response / Adaptation
Mile
age
Mileage
Mileage Linear (Mileage)
12 month period
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Training Response / Adaptation
25:40
21:1519:05
17:35
21:00
24:40 24:20
27:2526:15
31:45
0:00:00
5:00:00
10:00:00
15:00:00
20:00:00
25:00:00
30:00:00
35:00:00 Total VolumeMax Ave Linear (Ave)
Red dotted line shows the gradual increase in training over the year
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Movement
SquatPull
Push
Rotate
Brace
Lunge
Hinge
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Prevention is better than cureGet the right balance!!!
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Summary
• Train for 10 years time not 10 months time• Understand the Sport and how you’re going to train for
that• Smart training; Focused, consistent, sensible training
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appendix
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performance assessment weekend in Loughborough
Male youth training considerations
Chris Chucas and Louis Richards
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Potential contents
• Male youth training considerations;• Managing the training dose (Periodisation)• Holistic approach (Being a human/No burn out/Balance etc/stress is stress)• Management around the growth spurt (YPD model. Watch out for/opportunities)• Common myths• Common problems• Other?
• Impact of being an early/late developer (what this looks like)• Look at some of the physiological demands of the sport linked to delivering
certain speeds I.e swimming a 17min 1500m. I can pull together the various speeds/benchmarks if you want?
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Time=45 minutesaudience= athletes and parents
14-19 yo male athletesAim= parents and athletes to go away with useful
information that they will put into practice
Chris Chucas
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Hare Tortoise
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Potential contents
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Potential contents
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Rx
• Movewell (Generally)• Hip, knee, ankle strength• Calf endurance• Core work• Shoulder and upper back mobility• Running mechanics
• How many times per week?
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