The Basic Organization and Implementation of Training - Derek Hansen

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This is a presentation on the basic requirements for organizing and implementing a training program for athletes of all ages and abilities. This presentation was provided to novice and intermediate coaches on how to structure their weekly, monthly and annual training plans for their athletes for optimal success.

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The Basic Organization and Implementation of Training - Derek Hansen

  1. 1. The Organization & Implementation of Training for Success Derek M. Hansen www.StrengthPowerSpeed.com derekhansen1969@gmail.com
  2. 2. Overview of the Training Process • Planning&periodization theory • Daily, weekly, monthly, semi-annually, annually • Selection of work&progression to competition • Tapering&peaking • Testing&monitoring • Injury prevention& recovery
  3. 3. The Organization of Training Depends on : • • • • • Training objectives Schedule/availability of coaches and athletes Availability of training facilities Physiological realities (i.e. rest and recovery) Work capacity, overall fitness and training history of athletes • Training phase vs competition phase • Training philosophy of coach (i.e. emphasis on work capacity vs intensity/quality, mornings vs evenings, etc) • Weather and environmental conditions
  4. 4. What is Periodization? “The division of an annual plan it into smaller training phases, making it easier to plan and manage a training program and ensure peak performance for the main competition of the year.” Tudor Bompa
  5. 5. Stress, Adaptation and Supercompensation
  6. 6. Stress, Adaptation and Supercompensation
  7. 7. Planning for the Training Session • Ordering elements by importance: – – – – – – – – Warm-up – progressive build-up of intensity Complex tasks – high technical requirements High velocity, multi-joint activities High load activities (i.e. heavy lifting) General conditioning elements Aerobic activity Cool-down Static stretching
  8. 8. Planning for the Training Session Sample training session – Track Sprinter: – – – – Warm-up Technique drills Starting block work – reaction-time and technique Sprint repetitions between 30m and 80m at maximum effort – Plyometric jumps – Cool-down intervals on grass surface
  9. 9. Planning for the Training Session Warm-Up Progression – General to complex – Low-intensity to high-intensity – Non-specific to specific – Less recovery to more recovery
  10. 10. Planning for the Training Session Warm-Up Progression 1. Enhanced Circulation • Continuous aerobic activity 10 minutes in duration • Jogging, stationary bike, skipping, treadmill, etc. 2. Flexibility • Joint mobility, dynamic flexibility • Range of motion tests • Static stretching - muscle inventory 3. Specific Preparation • Sport specific movements • Higher intensity • Sub-maximal building to maximal
  11. 11. Planning for the Day Session 1: – Technical emphasis – Speed/power emphasis Session 2: – Strength emphasis – Strength Endurance Emphasis Session 3: – Aerobic emphasis – Recovery Emphasis
  12. 12. Planning for the Day – Early Morning Session 1: – Circulatory emphasis – Limited skill, velocity and technical requirement Session 2: – Strength, power, speed emphasis – Technical emphasis Session 3: – Recovery Emphasis
  13. 13. Planning for the Week “You cannot train maximally every day…”
  14. 14. Planning for the Week Training Two Times Per Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Full Training Session Active Recovery / Stretching Easy Aerobic Training Full Training Session Active Recovery / Session Day Off Easy Aerobic Training
  15. 15. Planning for the Week Training Three Times Per Week Monday Tuesday Wednesday Full Training Session Active Recovery / Stretching Full Training Session Thursday Friday Saturday Sunday Day Off Easy Aerobic Training Full Training Session Active Recovery/ Stretching
  16. 16. Planning for the Month
  17. 17. Planning for the Month
  18. 18. Tracking an Athlete’s Work • • • • Total practice time (mins, hrs) Actual training time (mins, hrs) Total weight lifted (lbs, kg, tonnes) Distance covered (meters, miles, km) Keeping track of total work is imperative – it is an accounting procedure that determines what you have done right, and what you may have done wrong.
  19. 19. Tracking an Athlete’s Work Because not all training volume is created equal, it is also good to classify work as: High Intensity - 90-100% output - Sprinting, maximal lifting, plyometrics Medium Intensity - 70-90% output - Hill running, repeat sprints with low recovery, shuttle runs Low Intensity - <70% output - Aerobic LSD, aerobic intervals
  20. 20. Planning for the Year Sample Training and Competition Period Preparatory General Prep Specific Prep Competitive PreCompetitive Competitive Transition Transition
  21. 21. Testing and Monitoring • Tells you if your athletes are improving (or too tired) • Track, swimming, cycling, weightlifting – easier to monitor • Team-sports and sports with judging criteria may require field tests to determine physical status • Tests shouldn’t be too skill intensive or complicated • Periodic testing dates – beginning or end of a phase • Don’t over-test – interrupts regular training, psychological implications
  22. 22. Identifying Fatigue • Communication with athletes – MOST IMPORTANT • Monitoring performance in training and competition – quantitative (i.e. stopwatch) and qualitative (i.e. biomechanics) • Heavy Legs Index (scale of muscle fatigue on scale of 1-10) • Training journals/diaries • Communication with physical therapists (i.e. massage therapists, physios, chiropractors) • Monitor weight, resting heart rate, muscle soreness, sleep patterns • Laboratory tests (i.e. blood tests to monitor iron, blood-lactate, blood-glucose, testosterone-cortisol ratio)
  23. 23. Key Points to Remember • Focus on adaptation, not exercises (how is the organism adapting – is it a useful adaptation?). • Don’t lose sight of the big picture when managing the details of the program. • Recognize the importance of planned recovery and regeneration work between training sessions. • Practice like you play – quality of execution is more important than the quantity of work. Are your athletes improving?
  24. 24. Thank-you! Derek Hansen For more information, please contact me at: derekhansen1969@gmail.com www.StrengthPowerSpeed.com www.RunningMechanics.com www.RunFast.ca

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