POWER DEVELOPMENT TRAINING. Blaine Carlson CEO/Head Coach Waukesha Express Swim Team
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1 POWER DEVELOPMENT TRAINING Blaine Carlson CEO/Head Coach Waukesha Express Swim Team
2 OVERVIEW 1. The Express Bucket System. 2. Goals for Power Training on the Bucket System 3. Focus when training with resistance 4. How we use the Buckets at Express 5. Sample Sets 6. Video of it in action 7. Rates of improvement of our athletes 8. Alternatives to using the bucket system
3 THE BUCKET SYSTEM 1. How the project came about. 2. Putting it together. 3. Challenges/Solutions Making it work Safety Issues Storage when other groups are in the pool
4 THE BUCKET SYSTEM
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7 THE BUCKET SYSTEM 1. How the project came about. 2. Putting it together. 3. Challenges/Solutions Making it work Safety Issues Storage when other groups are in the pool
8 THE BUCKET SYSTEM DESIGN BUCKET ATTACHMENT POINT
9 THE BUCKET SYSTEM DESIGN CEILING ATTACHMENT POINT FLOOR ATTACHMENT POINT
10 THE BUCKET SYSTEM 1. How the project came about. 2. Putting it together. 3. Challenges/Solutions Making it work Safety Issues Storage when other groups are in the pool
11 THE BUCKET SYSTEM DESIGN GUIDE ROPES
12 THE BUCKET SYSTEM DESIGN SAFETY AREA STORAGE
13 GOALS FOR POWER TRAINING 1. Transfer strength gains on land into the water. 2. Swimming specific strength development. 3. Develop stronger kids that can maintain efficiency and body position. 4. Have fun doing something exciting and different.
14 DRYLAND STRENGTH TRAINING TRX AND CIRCUIT WORK YOGA
15 GOALS FOR POWER TRAINING 1. Transfer strength gains on land into the water. 2. Swimming specific strength development. 3. Develop stronger kids that can maintain efficiency and body position. 4. Have fun doing something exciting and different.
16 CIRCUS RINGMASTER OR COACH??
17 FOCUS WHEN USING BUCKET TRAINING 1. Technique 2. Efficiency 3. Race Details
18 Planning How we Use Power Training Who should be doing power training? 1.Senior level swimmers 2.Swimmers that swim all different strokes and distances not just for the development of sprinters. Frequency times per week as a training focus minutes in duration (done as circuit or with recovery swimming between rounds).
19 HOW WE USE POWER TRAINING (CONTINUED) Development of power in energy systems 1. Aerobic Power 2. Anaerobic Power 3. Alactate Power
20 HOW WE USE POWER TRAINING (CONTINUED) How to Plan for Progression 1. General to specific during the season. 2. Weekly volume increases. 3. Add more resistance. 4. Shorter rest/tighter send offs (distance swimmers).
21 HOW WE USE POWER TRAINING (CONTINUED) Reinforce proper stroke technique 1. Improve ability to hold water and working the catch is huge sculling and catch drills. 2. Drilling and swimming with light resistance to focus on making stroke corrections. 3. Breakouts and head position through the break. 4. Stroke flaws are greatly magnified when pulling resistance.
22 HOW WE USE POWER TRAINING (CONTINUED) Underwater Work 1. Buckets and monofin 2. Cones 3. Weights a. Explosive off bottom of pool. b. Jumping in off side change of direction. 4. Turn work off pool bottom
23 AEROBIC POWER SAMPLE SETS Distance Group 4 x 100 on 1:40 4 x 100 on 1:35 4 x 100 on 1:30 Sometimes done with an EZ 200 loosen in between each group of 4 Distance Group in Action 10 x on 1:50 or 1:45 2 on 1:45 or 1:40 2 on 1:40 or 1:35 2 on 1:35 or 1:30 2 on 1:30 or 1:25
24 ANAEROBIC POWER Sample Sets 1 x 100 Dive done as: 1 x 25 sprint dolphin kick underh2o with zoomers Rest :10 (take zoomers off) 1 x 75 sprint swim 1 x 300 EZ loosen 1 x 100 Dive done as: 1 x 75 sprint swim from dive Rest :15 (put zoomers and bucket on) 1 x 25 sprint swim with bucket 1 x 300 EZ loosen ***go through the set 4 x s***
25 ALACTATE POWER Sample Sets 4 x 50 on 1:00 with buckets and zoomers #1 25 build to sprint/25 EZ #2 25 sprint swim/25 EZ #3 sprint swim to 15m the rest is EZ #4 scull in place for :05-:10 then sprint swim to opposite flags 1 x 75 EZ loosen 1 x 25 sprint to 15m from dive 1 x 50 EZ loosen ***go through the set 3-4 x s***
26 OTHER ALTERNATIVES POWER RACKS POWER TOWERS POWER REEL PARACHUTES STRETCH CORDS PORTABLE GALLON BUCKETS BE CREATIVE!!
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