The Basic Organization and Implementation of Training - Derek Hansen
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Transcript of The Basic Organization and Implementation of Training - Derek Hansen
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Overview of the Training Process• Planning & periodization theory• Daily, weekly, monthly, semi-annually,
annually• Selection of work & progression to
competition• Tapering & peaking• Testing & monitoring• Injury prevention & recovery
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The Organization of Training Depends on :• Training objectives• Schedule/availability of coaches and athletes• Availability of training facilities• Physiological realities (i.e. rest and recovery)• Work capacity, overall fitness and training history of
athletes• Training phase vs competition phase• Training philosophy of coach (i.e. emphasis on work
capacity vs intensity/quality, mornings vs evenings, etc)• Weather and environmental conditions
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What is Periodization?
“The division of an annual plan it into smaller training phases, making it easier to plan and manage a training program and ensure peak performance for the main competition of the year.”
Tudor Bompa
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Stress, Adaptation and Supercompensation
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Stress, Adaptation and Supercompensation
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Planning for the Training Session• Ordering elements by importance:– Warm-up – progressive build-up of intensity– Complex tasks – high technical requirements– High velocity, multi-joint activities– High load activities (i.e. heavy lifting)– General conditioning elements– Aerobic activity– Cool-down– Static stretching
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Planning for the Training Session
Sample training session – Track Sprinter:– Warm-up– Technique drills– Starting block work – reaction-time and technique– Sprint repetitions between 30m and 80m at maximum
effort– Plyometric jumps– Cool-down intervals on grass surface
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Planning for the Training Session
Warm-Up Progression– General to complex– Low-intensity to high-intensity– Non-specific to specific– Less recovery to more recovery
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Planning for the Training SessionWarm-Up Progression
1. Enhanced Circulation• Continuous aerobic activity 10 minutes in duration• Jogging, stationary bike, skipping, treadmill, etc.
2. Flexibility• Joint mobility, dynamic flexibility• Range of motion tests• Static stretching - muscle inventory
3. Specific Preparation• Sport specific movements• Higher intensity• Sub-maximal building to maximal
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Planning for the DaySession 1:– Technical emphasis– Speed/power emphasis
Session 2:– Strength emphasis– Strength Endurance Emphasis
Session 3:– Aerobic emphasis– Recovery Emphasis
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Planning for the Day – Early Morning
Session 1:– Circulatory emphasis– Limited skill, velocity and technical requirement
Session 2:– Strength, power, speed emphasis– Technical emphasis
Session 3:– Recovery Emphasis
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Planning for the Week
“You cannot train maximally every day…”
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Planning for the WeekTraining Two Times Per Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full Training Session
Active Recovery / Stretching
Easy Aerobic Training
Full Training Session
Active Recovery /
Session
Day Off Easy Aerobic Training
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Planning for the WeekTraining Three Times Per Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full Training Session
Active Recovery / Stretching
Full Training Session
Day OffEasy
Aerobic Training
FullTrainingSession
Active Recovery/
Stretching
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Planning for the Month
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Planning for the Month
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Tracking an Athlete’s Work• Total practice time (mins, hrs)• Actual training time (mins, hrs)• Total weight lifted (lbs, kg, tonnes)• Distance covered (meters, miles, km)
Keeping track of total work is imperative – it is an accounting procedure that determines what you have done right, and what you may have done wrong.
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Tracking an Athlete’s WorkBecause not all training volume is created equal, it is also good to classify work as:
High Intensity - 90-100% output- Sprinting, maximal lifting, plyometrics
Medium Intensity - 70-90% output- Hill running, repeat sprints with low recovery, shuttle
runs
Low Intensity - <70% output- Aerobic LSD, aerobic intervals
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Planning for the Year
Preparatory Competitive Transition
General Prep Specific PrepPre-
Competitive Competitive Transition
Sample Training and Competition Period
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Testing and Monitoring
• Tells you if your athletes are improving (or too tired)• Track, swimming, cycling, weightlifting – easier to
monitor• Team-sports and sports with judging criteria may
require field tests to determine physical status• Tests shouldn’t be too skill intensive or complicated• Periodic testing dates – beginning or end of a phase• Don’t over-test – interrupts regular training,
psychological implications
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Identifying Fatigue• Communication with athletes – MOST IMPORTANT• Monitoring performance in training and competition – quantitative
(i.e. stopwatch) and qualitative (i.e. biomechanics)• Heavy Legs Index (scale of muscle fatigue on scale of 1-10)• Training journals/diaries• Communication with physical therapists (i.e. massage therapists,
physios, chiropractors)• Monitor weight, resting heart rate, muscle soreness, sleep patterns• Laboratory tests (i.e. blood tests to monitor iron, blood-lactate,
blood-glucose, testosterone-cortisol ratio)
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Key Points to Remember• Focus on adaptation, not exercises (how is the
organism adapting – is it a useful adaptation?).
• Don’t lose sight of the big picture when managing the details of the program.
• Recognize the importance of planned recovery and regeneration work between training sessions.
• Practice like you play – quality of execution is more important than the quantity of work.
Are your athletes improving?
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Thank-you!
Derek Hansen
For more information, please contact me at:
www.StrengthPowerSpeed.comwww.RunningMechanics.com
www.RunFast.ca