Periodisation for Sport

Transcription

1 Periodisation for Sport Physical Preparation Overview Understanding physical capacities Training age and stages of athletic development Design a S&C program Mark McKean Dip.T (HPE/Sc), CSCS, Level 2 ASCA, MAAESS, PhD Candidate Understanding Physical Capacities The athletic performance graph Sports different qualities Bompa s triangle of abilities Quantifying the Six S of training The Athletic Performance Graph Aim of any athletic program is to improve performance measure the physical capacities understand the energy systems contribution to performance understand how to influence specific energy systems compare and plot the results Sports Require Different Qualities Contraction Speed of Effort Aim of Curve with S&C Current Curve Each sport has many requirements in order to perform well Bompa triangle of physical needs 6 S of training stamina, strength, speed, skill, suppleness, stance Time of Effort

2 ST Basics of Strength 2 Physiological influences fibre type, other tissue, contraction speed, Mechanical influences lever length, body frame, muscle mass, body mass Strength is the base for all fitness Strength influences all other capacities 3 1 E SP Basics of Speed Physiological influences fibre type, training, current capacities, contraction speed, Mechanical influences lever length, body frame, muscle mass, body mass, skill level, reflex/reaction times Speed is required in all sports Speed before endurance or vice versa Neural drive development and age dependency Basics of Skill Time to develop skills training age of athlete Level of skills required tennis to marathon running Type of skills required open/closed Ability to develop new skills Ability to correct poor skills Time spent in skill versus training Basics of Stamina Aerobic versus anaerobic development What comes first aerobic base or anaerobic base? Time spent to develop aerobic capacities Age of athlete and volume of aerobic work Basics of Suppleness Level and type of flexibility required Time spent to develop flexibility Different flexibility methods to develop Interference or improvement in performance of skill? When to stretch and when not to! How much is enough?

3 Basics of Stance What is ideal posture? How does posture influence other physical qualities? Skill development with good posture The chicken or the egg syndrome posture or the conditioning? Training age Stages of Development Stages of athletic development Baylii Training Age Training to train Training to compete Training to win Stages General Specific Initial Specialised Perfection High perf Single Periodisation Double periodisation Multiple periodisation One competitive period Two C. P Three or more C. P It takes years to develop an athlete fully Both physical and mental training should go hand in hand Stages Of Athletic Development Train to train Training 75% Competition 25% Train to compete Training 55% Competition 45% Train to win Training 40% Competition 60% (Istvan Bayli 1995) Design a S&C Program Basics of periodised plan Language of planning Phases of a periodised plan Style of plan The Periodised Plan Blocking training into more manageable units Allows you to quantify training in each phase Set specific goals for different phases Measure outcomes from different phases Allocate time for interaction of all components

4 Language Of Planning Annual plan/mesocycle - a training plan for one year Macrocycle - a block of training (2-6 weeks) within one phase of training Microcycle - the weekly training program (generally one week but can be any combination of days not necessarily seven) Interference - the effect that one aspect of training may have on another aspect of training, when those components are trained concurrently. Training phase - includes general prep, specific prep, pre comp, main comp, transition. Phases Of A Periodised Plan General preparatory phase - Specific preparatory phase - Pre-competitive phase - Competitive phase - Transition phase - Unloading periods - General Preparatory Phase high volume - low intensity develop high level of physical conditioning improve technical elements of sport, practiced individually low intensity training in this phase allows for more selective adaptation to a stimulus such as new skill development improve individual weaknesses from previous cycle - postural imbalances, strength deficiencies etc. Specific Preparatory Phase volume begins to drop off towards the end of this phase and training becomes more specific to sport as the intensity of training increases skill combinations become more evident in training perfection of skills and use of these skills in game situations is important improve technical elements of sport practiced as a team conversion to competition phase Pre-competitive Phase high intensity - low volume participation in practice competitions to assess performance and make last minute adjustments bring physical, tactical and psychological components of training to a peak in modeling tapers and peaking procedures Competitive Phase maintaining fitness levels achieved in preparation phases training very sports-specific tapering procedures implanted for competition

5 Transition Phase physical and mental recovery period link between two seasons/cycles should be planned not disorganised analyse previous training cycle Unloading Periods regenerate all qualities of athletes well being - physiology, CNS, mental approach, health etc. Loading and unloading ratios used here depend on training phase The more general training long macro s The more specific training short macro s 4:1, 3:1, 2:1, 1:1 weeks progression followed by unloading week Within the week 6:1 = 1 day rest per week 3:1:2:1 = 2 days rest per week Style of Plans Single -- achieve one peak in performance, usually allows for longer, higher volume phases which are important for long term development in young sub elite athletes. Double -- achieve two peaks in performance Multiple -- achieve many or continued peaks in performance, usually allows for more frequent high intensity phases for elite athletes to achieve or maintain peaking levels

6 My Periodisation Models Strength - motor control stabilitymotor pattern control maximal strength specific strength Speed - control at speed/technique specific to required activity(stop when speed or technique is lost) max speed specific speed (agility, start, endurance) Endurance motor control stability resistance to fatigue motor patterns resistant to fatigue aerobic capacity aerobic power anaerobic capacityanaerobic power (last 4 interchangeable) Speed Strength Speed is the critical controlling factor. It must be developed first and continued throughout the training year. Weekly schedules should be designed around this quality and recovery periods should be determined by the improvement in this quality. Strength is critical for the development of control and good biomechanics. Select an exercise because it trains the movement patterns not because it balances up the number of leg or back exercises. Optimal strength not maximal strength should be sought.

7 Endurance In most cases I don t go out of my way to develop aerobic endurance. I believe it develops through the sheer volume of training in the early phases. I still include aerobic training but later in the training cycle and not with such an emphasis unless sport is seriously endurance based. Most recovery training is aerobic based and will be volume based over the course of the year Recovery Recovery must be written into a periodised plan. Don t wait for the symptoms of fatigue to appear before you allocate rest. Pre-determined rest periods save your athletes both physically and mentally. Tapers Tapering is the most misused aspect of training. More athletes fail through a poorly planned taper than from a poorly planned yearly program. The longer the event the longer the taper Questions to ask yourself - why taper so close to an event and risk physiological kick back. Units/Sessions Once you have planned for the number of hours per week you then need to design the program How many sessions per week How many units make up each session Does the time available allow you to develop the quality allocated by the chart of ratios? What modalities will you use to achieve the required qualities?

8 Concurrent Training All training is compromised when integrated All training interferes with other qualities whether +ively or -ively Periodisation is really your method of compromise. Each sport may have a different model of compromise No Plan Is Absolute Annual plans are a guide for achieving the desired outcome, but are not absolute once written down. Change should be made when required Adjustments will be a constant part of the plan Interferences and problems will occur regularly Goals will change and be changed Being Selective About Change When making changes to annual plans remember to justify the change Look for evidence to support the change Ask for feedback from other people or athletes Consider implications of the change Determine outcomes if no change occurs Ask yourself if same goals can still be achieved in time available. Accountability Athletes and coaches will always look for someone to be responsible for negative aspects of preparation and performance. Be sure to be able to provide proof of your results to show your job has been done Test often to make sure that you are doing the job and achieving the results your athletes need Be able to present this data to support your work with very little notice Establish some working agreement in the form of a document stating your role and desired outcomes and make sure you work towards those outcomes. Be prepared to take blame if it is deserved and walk away if it is unjust. Summary Initial preparation of a plan is extensive Much responsibility will be placed on you You must be accountable to yourself and athletes You must be able to make decisions with your head based on feedback and results, not a whim. It can be very rewarding and enjoyable Contact Details Mark McKean mark@ptsmart.com.au Phone/fax PO Box 1538 Mooloolaba, Qld 4557