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Competition Phase Training for Elite Jumpers
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Competition Phase Training for Elite Jumpers

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This is a presentation given by Dr. Mike Young at the USATF Elite Jumps Summit in Las Vegas in November 2010.

This is a presentation given by Dr. Mike Young at the USATF Elite Jumps Summit in Las Vegas in November 2010.

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  • 2008 USATF SuperClinic Dan Pfaff
  • Transcript

    • 1. Mike Young, PhD HPC-Athletic Lab Cary, North Carolina
    • 2.
      • Examining the concept of peaking
      • Factors affecting competitive performance
      • Pre-competitive phase training to enhance performance readiness
      • Regulating performance readiness
      • Overshoot phenomenon
      • Balancing detraining while achieving overshoot shift during the competitive phase
      • Application of concepts
    • 3.  
    • 4.
      • Need for a peak
      • Is there really a PEAK?
    • 5.  
    • 6.  
    • 7.
      • Peak performance occurs at the intersection of high levels of fitness and low levels of fatigue
    • 8. Note the DELAYED EFFECT OF TRAINING
    • 9.
      • Detraining phenomenon
      • Training & competitive conundrum- to get better some form of fatigue must be present but to compete at high levels requires low levels of fatigue
    • 10.  
    • 11.  
    • 12.
      • The role of the biomotor abilities
        • Holistic training
    • 13.  
    • 14.  
    • 15.
      • Psychosomatic
      • Environmental
      • Competitive control issues
        • Acute loading fatigue
        • Short approaches
    • 16.
      • Psychological readiness
        • Pre-meet activities
        • Competition warmups
        • Cueing systems
    • 17.
      • External factors
        • Sleep
        • Nutrition
        • Therapy, etc
    • 18.
      • Roles of training volume, intensity, frequency and density
    • 19.
      • Weights are more than just a means of developing strength
        • Have the potential for profound affect on all systems of body
          • Very strong endocrine and paracrine effect
          • Likelihood for increasing post-synaptic potentiaion
      • Loads and intensities are easily quantifiable
    • 20.  
    • 21.
      • 3 months of resistance training can produce a significant fiber type shift from IIb  IIa (Andersen and Aagaard, 2000) with IIb decreasing from 9% to 2%
      • 3 months of detraining caused more than the reversal of these changes, IIb percentage went from 2% post training to 17% post detraining
    • 22.
      • Staron et al (1991) found similar effects of detraining and also found that prior training history conferred a protective effect on IIb maintenance in subsequent training
    • 23.
      • Detraining for 7 weeks produces increase in RFD by 6% while sprint performance over 40m remains better than pre-training
      • Extreme detraining (thru injury - including 10days bed-rest) caused a 24% increase in RFD!
    • 24.
      • After 3 months of detraining – the training induced strength gains at low and moderate speeds and EMG levels return to baseline
      • However, max unloaded shortening speed and power increased after detraining
      • High velocity un-weighted movements (like sprinting and jumping) are likely enhanced with detraining
    • 25.
      • 1994 Jonathon Edwards misses 6 months of training with Epstein Barr virus…
      • 1995 Jonathon Edwards breaks the world triple jump record 3 times (progresses his PB from 17.44m to 18.29m WR and 18.43m Windy)
    • 26.
      • He later became Olympic champion and won another World Championship but never regained his performances from 1995….perhaps because he never detrained to the same extent
      • Extreme competition taper - last 20 days in the lead up to 1995 World Champs included:
        • 3 competitions
        • 2 x 1RM weights sessions
        • 1 sprint session
        • 3 travel days and
        • 11 rest day
    • 27.
      • May require near complete cessation of weight training
      • Reduction of training load by 60+%
      • Metabolic impact & caloric output
      • Almost certain loss of fitness
    • 28.  
    • 29.
      • The roles of training volume, intensity, frequency and density
        • Importance of intensity
        • Role of frequency (“refreshers”)
        • Neuro-endocrine considerations
      • Means and method of loading
    • 30.
      • Rates of decline of biomotor abilities vary
        • Anaerobic capacities are lost very quickly
        • Maximal strength, speed, and power capabilities are relatively long lasting
      • Effect on training design
    • 31.  
    • 32.
      • A warm-up routine that is specific to the day’s goal
      • Technical or high neural demand
      • Appropriate power or elastic strength routines
      • The role of general strength activities
      • Regenerative modules
      • Structured and purposeful cool-down routines
      • Prescribed physiotherapy and “RX” work
    • 33.
      • Specific to tasks and demands of the session
      • Elevation of core temps
      • Flexibility and mobility work
        • Static
        • Scripted soft tissue therapy
        • Dynamic
      • Sprint development exercises
      • Acceleration progressions
    • 34.
      • Warmup A
      • Acceleration development
      • Special endurance runs (optional refresher)
      • Multiple jump or throw series: 10-24 total efforts / contacts
      • Weight training
      • Cooldown with 5’ of jog/skip routines and ART work
    • 35.
      • Long warmup
      • Technical runs and approaches
      • General fitness:
        • General strength series
        • Barbell complexes
        • Medicine ball routines
      • Cooldown with barefoot and multi-directional work
    • 36.
      • Warmup B
      • Speed:
        • Speed or Special Speed Endurance Runs; 2-3sets x 3 runs x 40-50m with 2’ and 5’ recoveries
        • Sprint-float-sprint alactic runs w/ full recoveries
      • Intensive multi-jump routine: bounding, etc
      • Weight training: similar to Monday with power / eccentric loading
      • Neural cooldown
    • 37.
      • Warmup C
      • Grass runs
      • Remedial jumping / approach work
      • General fitness:
        • Strength series
        • Medicine ball routines
        • Hurdle mobility
      • Skipping & barefoot running
      • IF A REST DAY IS NEEDED THIS IS WHERE TO DO IT
    • 38.
      • Warmup B
      • “ Dealer’s choice”
        • Acceleration Development
        • Weight training
        • Multi-throw series
        • Multi-jumps routines
      • Therapy?
    • 39.
      • Warmup B
      • Speed endurance or Anaerobic glycolytic emphasis
      • Mobility & strength
        • Special walks
        • Hurdle mobility
      • Cooldown with multi-directional jogging, skipping and shuffling
      • Great day for therapy
    • 40.
      • Competing is training
      • Design events entered to fit time of year, athlete’s needs, and health of athlete
      • Timing of warm-ups
      • Accelerations prime the pump and serve as a checklist
      • Hydration and diet
      • Teaching opportunities
      • Post meet therapy and cool-down
    • 41.
      • Day 1: Explosive emphasis
      • Day 2: Elastic and metabolic emphasis
      • Day 3: General fitness emphasis
    • 42.
      • Extend the training plan
      • Minimize training plan interruptions
      • To overshoot or not to overshoot?
      • Minimize detraining of desired physical characteristics
      • Train all biomotor abilities concurrently throughout the macrocycle
      • Recognize varying residual effects of training
    • 43.
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