Training / Coaching Methodology - revolutioniseSPORT
Transcript of Training / Coaching Methodology - revolutioniseSPORT
Training / Coaching Methodology
Training / Coaching Methodology Training should be challenging, interesting & FUN
• Topic 1 - Principles of Training
• Topic 2 - Training Intensities
• Topic 3 - Season Plan / Overview
• Topic 3 - Coaching
Topic 1 - Principles of Training
1) Specificity
2) Progressive Overload
3) Variation
4) Individuality
5) Adaptation
6) Reversibility
Specificity Matching training to the requirements of the activity You need to train specifically to develop the right – muscles, type of fitness, skills
Progressive Overload Gradually increase the amount of overload so as to gain fitness without the risk of injury *** rest & recovery*** Unless the body is subjected to increased demands, improvements in physical fitness will not be made - FITT Frequency Intensity Time Type
Time
TRAINING LOAD
(Quality &
Quantity)
Performance
Load U
N
L
O
A
D
Load
U
N
L
O
A
D
Variation This principle recognises that athletes require variety in their training methods to avoid boredom, to maximise enjoyment and to create a motivating environment.
Examples of the application of the variety principle include: -Aerobic training takes many forms. We can train the aerobic system using a variety of activities such as swimming, running, cycling and circuit training. -Strength training uses a variety of methods. Isometric and isotonic methods increase strength, but do so by using different equipment such as free weights, elastic bands and hydraulic devices.
Individuality
• Matching training to the requirements of an individual
• Body build
• The boat class
• Your aims
• Current fitness levels
• Age
• Gender
Adaptation
Adaption is reacting to a hard training session by increasing the ability to cope with future gruelling sessions • Rest - the period of time Allocated to recovery • Recovery – the time required to repair damage caused by training or Competition You can not overtrain, but you can under recover
Reversibility Unfortunately if you don’t use it you lose it Training effects are reversible Strength and speed are gradually lost with muscles losing their tone and size Muscular atrophy
Topic 2 - Training Intensities
• Training Load
Quantity – distance, time, number of reps etc
Quality – “speed for effort”,
heart rate, pressure, rating
Training Intensities
T1- Light to moderate training
at 65-75% of maximum heart rate
T2 – Moderately hard training at 76-82% of maximum heart rate
T3 – Hard training
at 83-88% of maximum heart rate
T4 - Very hard training
at 89-92% of maximum heart rate
T5 – Very, very hard training
at 92-100% of maximum heart rate
T6 (Anaerobic) – Exhausting training or overspeed training
Exercise Intensities
• Heart rate zones
Zone Description HR (% of max)
T1 Light aerobic 60-75
T2 Moderate aerobic 75-84
T3 Heavy aerobic 82-89
T4 Threshold 88-93
T5 Maximal aerobic 92-100
Training Classifications
T1 T2 T3 T4 T5 T6
Boat speed 60 – 70% 70 – 80% 75 – 85% 85 – 90% 90 – 100% 99 – 105%
Lactate (mmol)
< 2 2 - 3 3 - 4 >4
Heart Rate 65 – 74% 75 – 84% 82 – 89% 89 – 93% 92 – 100%
Boat Type (Race rating)
1x / 2- (34)
16 - 18 18 -19 19 - 23 23 - 27 27 - 34 34>
4x / 8+ (38)
16 - 18 19 - 22 22 - 26 16 - 30 30 - 38 38>
Exercise Intensities
• Rating of perceived exertion
– Is fairly accurate
– Easy to use if you don’t have a HR monitor
– Also useful to compliment HR
Exercise Intensities
• Heart rate zones
Zone Description HR (% of max) RPE
T1 Light aerobic 60-75 9-10
T2 Moderate aerobic 75-84 11-12
T3 Heavy aerobic 82-89 13-14
T4 Threshold 88-93 15-16
T5 Maximal aerobic 92-100 >17
Quantifying Cross Training
Mode Weighting Factor
On-water rowing 1.00
Rowing ergometer 1.35
Road cycling 0.80
Stationary cycling 0.95
Running 1.40
Swimming 1.20
Walking 0.50
Personal Experience
• In which training zones do your rowers operate within their training programs and how do you know this?
• How do you monitor the intensities at which your rowers are training?
Yearly / Seasonal Training Phases
1.Preparation – General Fitness,
rowing technique development, specific fitness (which one?)
2.Competition – Further rowing
technique development, specific fitness (which one?)
3.Transition
Principles of Periodisation
Dividing the plan into phases Manageable segments Correct organization Progressive and Systematic
Training energy systems Building technical length Developing rating & speed Tapering
Training Intensity Guide
Intensity Prep 1 Prep 2 Pre-Comp Comp
T1/T2 80% 80% 75% 75%
T3/T4 15% 15% 15% 10%
T5/T6 5% 5% 10% 15%
***Polarized training ***
Season Percentages
T1 & T279%
T5 & T614%
T3 & T47%
Annual
Coaching Communication What about our Rowers?
• If population is ~65% Visual
~30% Auditory
~5% Kinesthetic*
An VIII could be
~ 5 Visual
~ 3 Auditory
~ 1 Kinesthetic
See… Look… Draw… Demonstrate
Hear… Say… Speak…Explain
Feel… Do… Participate…
Positive Coaching Know your team - Balance between being concerned and being intrusive
Focus on filling the emotional tank - Praise has to be genuine and consistent - Use a ratio of 3:1 positive to negative comments
Exemplary Leadership (coaching) - Leading by example is the key to encouraging high performance - excite, create & sustain your culture
Have a plan if something goes wrong - Redirecting effort to a new goal is one of the most effective ways to accept failure
Optimistic Outlook - Your attitude whether positive or negative will be infectious - Positive attitude will keep the morale of your team (and their performance) higher
Technique Changes
• Compliment the right performance
• Comment on the improvement - celebrate progress
• State you know they are working on it
• Take video to show good points
• Commend / Recommend / Commend Sandwich
• Reward effort more than results
• Begin sessions with a focus on what has been working since last time
• For improvement, point out the solution instead of critiquing the error
Questions???
Good coaching – have fun!