Young athlete development

to adult high performance

Tomasz Lewandowski

Track and Field national coach

Head coach/ distance running

Lisboa, 20-21.10.201

GREETINGS

INTRODUCTION

ABOUT LECTURER:

Athlete

PE Teacher

Instructor of many sport events

Highest level track and field coach

Head coach in national team – middle and

long distance

TRACK AND FIELD Education 2004 master degree Title: Load optimization for young distance

runners. 2006 postgraduate studies Level II of coaching 2007 sports management and marketing – postgraduate

studies 2009 First Level diploma in coaching Title: How to develop young runners to

compete in the finals in World Championships.

2010 - ??? PhD studies 2012 - Master Level Coach Title: Can we make a champions?

RESAULTS OF MY WORK IN SPORT

Sports Ministry Prizes/ outstanding sports performance and work for sports science and coaching\ European Athletics Coaching Award 2011

Golden Cross of Merit for sport achievements awarded by the President of Poland

Nomination as a national coach for European Championships, World Championships, Olympics Games (30 times)

more than 60 national medals, the best were in finales in biggest T&F championships, bit many national records, AND STILL CONTINUE SPORTS LIVE WITHOUT INJURIES!!!

My best master athlete won many medals in World Master Games, WCH and ECH outdoor and indoor Fireman team won polish championships and qualif.to WCh (4 disciplines, 10 events)

POLISH TEAM getting better and better performance every year

Półfinał MS Berlin 2009

Ready for serious running?

http://www.youtube.com/watch?v=pd_qsTFo5iY&feature=related

http://www.youtube.com/watch?v=gSG-41fQxFs

SPORT AS A TOOL

Championship

It is a part to keep kids out of troubles

Health

Prepartion to adult life

Be a good men

Job

Adventure/trips/people

Get a scholarship

Challenge

Coach! dont be selfish, dont fulfil your dreams using the athlete. You are a teacher, your goal is to help athlete !!

MAKE A SYSTEM FOR ATHLETE, dont take a system and push athlete in!!

HOW TO DEVELOP ?

Practice 3-6 times per week

Camps 3-5 per year (10-14 days)

Diet (general)

Mentaly training

Prevention

Blood test

Good coach (dosen’t squeeze but develop)

Motivation, fun, adventure, passion!

Sleep /understanding! Rest/recovery

No stress! Dont push them. Dont expect!

Prevention First: proper development, health (blood tests); and then the training participated in gym classes with students studying physical education at the university team sports, swimming, yoga, dancing, aerobics.

Day off in Sunday, week off after cross or indoor seasion After the season, Marcin does not run for a month (two weeks daily regeneration treatment, two weeks- holiday) Change the shoes

HOW TO WORK WITH FUTURE

WORLD CHAMPION ??

Practice 6 times per week

5- 7 Camps per week (14-45 days)

Special diet

Special care (physio, recover, treatment)

Supplements

Prevention!!

HOUSE

BUILDING A HOUSE

Who wants to draw a building

house ?

Can we build the house up side

down ?

Desert, dry forest, eternal and always green forest, bushes, mountain fields, always snow

TRACK Any shorter way than go around?

10% /30x 4-10mmol

Progressive run, tempo run,

Faltreck, intervals.

Cross-Trials, Hurdles, medicin ball, weights, gym, Coordination, jogging, steady runs, tempo runs,

runing games 23 % km / 70 sessions

Hurdles, medicine and stability ball,

weights, gym, Coordination, jogging,

steady runs, „running fun”

60 % km / aprox.180 sessions

Base 2: runs 2-4mmol,

strenhthening exericises - progressive

Base 3: Building -Processing

Mix work

Success Pyramid 2010

Base 1: Aerobic runs < 2mmol, strengthening exercises -statistic

7% / 20x Competitions, special work

Lets try to change the volume of

the each level…

BASE 1 + BASE 2 + BASE 3 = ???

Jogging, easy run, steady run – threshold, cross country - trials, strides, mix zone pure speed / dynamic session

Skips, jumps, hurdles, drills, agility

Strengthening training (gym, medicine balls, stabilization, jump drops, circle training)

Games, gymnastic, bike, swimming, sauna…

But where is specific training? Tempo, race speed, speed endurnace trainning?

BASE 1 + BASE 2 + BASE 3 =

ready to serious running No injury!

Boried, tired

Feel the rythm, can change it easly and increase pace

Good Coordination – body under control

Right position – good stabilization

Good technic - Economic motion

Strenght/endurnace/speed

Specific training /weights, speed/

Striving for perfection - details.

Growing sport level with growing

requirements.

Sunday lunch

Not only deal with training, but sometimes stand on guard of the shape

Travels

Weather

Rest after lunch or before?

KEY POINTS

1. THE BASE IS THE MOST IMPORTANT IF YOU WANT TO HAVE THE HIGH TOP

2. THERE IS NO SHORTCUT TO THE TOP, make step by step system

3. SYSTEM HELPS ATHLETES (not for coach)

4. RUNING IS NOT ONLY ABOUT RUNNING

5. TRAIN SMARTER – NO HARDER!!

If you need any help, advice, don’t

hesitate to contact me!

THANK YOU!!

www.lewandowski-team.pl

Phone: +48 508 197 240

E-mail:

coach@lewandowski-team.pl