Professional Documents
Culture Documents
Ben Dascombe BHMSc (Hons) School of Health and Human Performance Central Queensland University
Proposed Outline
Training revision Why plan training? What do we need to know to plan? Planning definitions and structure Monitoring training Maximising training for team sports
Training Adaptation
Capacity
Time
60 40 20
20
0.0
10
20
30
40
We Train Hard
+ Fitness
+ Fatigue
Effect on Performance
Morton (1997)
**
* *
Power Flexibility
Quickness
Physiological Performance
Sport Specific Skill & Technique Opposition & External Environment
Aerobic Capacity
Sports Performance
Why plan?
Optimal skill development Optimal physical development Optimal psychological development Optimal tactical development Optimal performance
Team Sports
Intermittent sprints 2-4% time spent sprinting Mostly endurance based What about:
Tackles Sprints Agility Change of speed?
100
Netball
Rugby League
Basketball
80
60
Road cycling
40 VO2max 20
Time
Soccer
16
1.08 0.31
0.32 0.13
2.15 0.50
925*
1346 34 1297 27 -
Soccer
42
18
Season
22 3 14
Season 6 1
1.8 0.4
780*
5.5*
Definitions
Definitions
1. The basic block of the training structure, usually a training week , is referred to as a microcycle (means small cycle) Microcycles form the building blocks for a discrete unit of training, usually a few weeks in duration, termed a mesocycle (means medium cycle). A number of repeated mesocycles make up macrocycle (means large cycle). Finally, three or more macrocycles make up the training year or annual plan.
2.
3.
4.
The preparation phase is normally divided into general and specific preparation sub-phases. Similarly, the competition phase is also further divided into:
Pre-competitive and Competitive sub-phases .
Each of the phases and sub-phases is composed of smaller cycles (periods of time) in order to make the organisation and planning of the program more systematic and manageable
Transition
Macro Cycles
Transition
Meso Cycles
Micro Cycles
Macrocycles
General Preparation Specific Preparation Pre-Competitive Competitive Transition
General Preparation
Establish foundation for work that follows Progressive increase in training load Emphasis placed on general development of physical capacities (endurance, speed, power, agility etc.) Development of basic skills (sport specific) Often termed as base development
General Preparation
General Preparation
General Preparation
Specific Preparation
Develop sport specific performance Increase skill Depending on sport ~ 2 months in duration Emphasis of training changes from general training to sport specific training Research has shown sport specific games may reduce injury rate in comparison to traditional training (Gabbett, 2002) Incorporate skill with fitness
Specific Preparation
Specific Preparation
General Preparation
Pre-Competitive Phase
Mainly applies to individual sports Training volume reduced, intensity high Sport specific focus in tactical and team-play focus Skill development should be optimised Power development very important for most sports Team sports preseason taper?? Depending upon sports: 2-3 weeks
Pre-Competitive Phase
Pre-Competitive Phase
Specific Preparation
General Preparation
Competitive Phase
Focus of skill and tactics Refinement of skills Cyclical loading to maintain fitness development
Athletes lose body weight and in performance across the season
Competitive Phase
Pre-Competitive Phase
Specific Preparation
General Preparation
Transition Phase
Off-Season 4-6 weeks Goal is physiological and psychological recovery Active to prevent drastic detraining Remedy weakness? Construct future plans on the basis of results from previous year Children:
Great chance for them to do other sports learn skills and bring them back to your sport to improve performance!
Transition Phase
Specific Preparation
General Preparation
2006
General Preparation
2005
Transition Phase
Specific Preparation
General Preparation
2006
General Preparation
2005
Transition Phase
PreCompetitive Phase Transition Phase PreCompetitive Phase Transition Phase PreCompetitive Phase Specific Preparation Specific Preparation
General Preparation
2007
Specific Preparation
General Preparation
2006
General Preparation
2005
JANUARY
11 2 18 3 24 4 1 5
FEBRUARY
8 6 15 7 21 8 1 9 8 10
MARCH
15 11 22 12 29 13 5 14
APRIL
12 15 19 16 26 17 3 18
MAY
10 19 17 20 24 21 31 22 7 23
JUNE
14 24 21 25 28 26 5 27
JULY
12 28 19 29 26 30 2 31 9 32
AUGUST
16 33 23 34 30 35 6 36
SEPTEMBER
13 37 20 38 27 39 4 40
OCTOBER
11 41 18 42 25 43 1 44
NOVEMBER
8 45 15 46 22 47 29 48 6 49
DECEMBER
13 50 20 51 27 52
JANUARY
3 53 11 54
Toowoomba (A)
Toowoomba (H)
Competition Rating Day / Night Saturday / Sunday PROGRAM EVALUATION Training Phase Recovery Aerobic Base Speed-Endurance Speed Flexibility Technique Hypertrophy Strength Power SCREENING / TESTING Training Diary Analysis Technique Assessment D Sun N Sat D Sat N Sat D Sun D Sat D Sat N Sat N Sat D Sun N Sat D Sun N Sat N Sat N Sat D Sat N Sat N Sat N Sat N Sat D Sun N Sat
FOCUS - DEVELOP RECOVERY STRATEGY - MAINTAIN DEVELOP DEVELOP MAINTAIN MAINTAIN MATCH SPECIFIC DEVELOP MAINTAIN MAINTAIN MAINTAIN - TECHNIQUE - SPEED - SHARPNESS - PEAK FOCUS IN SEASON TO REDUCE INJURY RISK CONSOLIDATE & MAINTAIN THROUGH SEASON MAINTAIN SIZE THROUGHOUT (DIET FOCUS) MAINTAIN HIGH STRENGTH BASE FOCUS - SPECIFIC PEAK PEAK PEAK PEAK PEAK PEAK PEAK PEAK DEVELOP TECHNIQUE TECHNIQUE
DEVELOP TECHNIQUE (PNF) FOCUS ON WEAKNESSES
GRAND FINAL
City v Country
Wynnum (H)
Wynnum (A)
Redcliffe (H)
Semi Final 1
Semi Final 2
Redcliffe (A)
Burleigh (H)
Burleigh (A)
Ipswich (H)
Ipswich (A)
Souths (H)
Barcaldine
Souths (A)
Semi Final
Cairns (H)
Norths (A)
Cairns (A)
Wests (A)
Wests (A)
Logan (H)
Logan (A)
Norhs (H)
Easts (H)
Easts (A)
Mackay
Rest
MAINTAIN DEVELOP
DEVELOP DEVELOP
CONSOLIDATE
DEVELOP
Physiology Testing
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
Months
JANUARY
FEBRUARY
MARCH
APRIL
MAY
JUNE
JULY
AUGUST
SEPTEMBER
OCTOBER
NOVEMBER
DECEMBER
Monitoring Training
Monitoring Training
Whats worth monitoring?
Type of training Amount of training (km; kg lifted; repetitions performed) Training loads (duration x RPE) Changes in fitness Changes in performance Fatigue
Session-RPE Monitoring
A novel method
Record RPE of session from each athlete Record duration of session Training loads (duration x RPE) Record & monitor Compare to fitness results
Rating
0 1 2 3 4 5 6 7 8 9 10 Maximal Very Hard
Descriptor
Rest Very, Very Easy Easy Moderate Somewhat Hard Hard
Monitoring Training
By utilising this method to monitor training, the coach can: Determine if your athletes are completing the training loads you planned for (daily and weekly) Combine training stress from field and gym training into one arbitrary score Monitor the effect of training loads on performance Monitor for risk of overtraining
Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.
Session-RPE Monitoring
How hard was training on RPE Scale 1-10? How long was training in minutes? RPE Score x Duration = Training Load (AU)
Monitoring Training
7000
Actual Strain Proposed Strain Load
3000
6000
2500
1000 2000
1000
500
0
7 1 4 2 1
0 Time (days)
2 8 3 5 4 2 4 9 5 6
Coutts, A. J. (2001). Monitoring training in team sports. Sports Coach, 24(3), 19-23.
Interval Work
35 30 Frequency (%) 25 20 15 10 5 0 0-20 21-40 41-60 Time Interval (sec) 61-120 >121
Interval Work
Stored ATP 3% 10% ATP-PCr Energy System Glycolytic Energy System 32% Aerobic Energy System
55%
HR (bpm)
120 100 120 140 160 180 200 Hoff et al., (2002) BJSM
VO2 (mL/0.75kg/min)
Sport-Specific Training
Improve repeat sprint ability (Spencer et al. 2005) Improve aerobic capacity (i.e. VO2max) (Imperlizzeri et al. 2005) Decreased risk of injury through anaerobic interval training and sport-specific training (Gabbett, 2002; Verrall et al. 2005) Increase competitive skills and tactical components (Coutts et al.
2005)
Summary
Prior planning maximises training benefits from small time commitment Monitoring of training load helps to monitor fatigue and easily change training loads Realise the importance of individualisation within team sports Key to success: Integration of skills and fitness!!