Periodización del Entrenamiento de la Lucha

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Autor: Terry Steiner (Entrenador Nacional de Lucha Femenil, USAWrestling). Publicado originalmente en http://www.fila-official.com/index.php?option=com_content&view=article&id=134&Itemid=100238&lang=en

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Periodización del Entrenamiento de la Lucha

  1. 1. AthletePeriodizationPlanning USAW Women’s Freestyle National Team
  2. 2. Planning Philosophy We have to determine what we want the final picture to look like.  To do this we have to evaluate history.
  3. 3. Considerations What are the characteristics of the World / Olympic Champion? What are the characteristics of the athletes in the current program?  What are the strength and weaknesses of those athletes?
  4. 4. Ideal Characteristics Must have a go to move. Must have an aggressive mentality. Always on the attack, keeping opponent off balance. Ability to score early and avoid the clinch. Explosive and persistent. Confident and focused.
  5. 5. Ideal Characteristics Ability to attack both sides of the body. Ability to attack high and low. Ability to defend all positions. Have strong mat awareness. Superior conditioning.
  6. 6. The question isnot, can we scorebut, when will we score again.
  7. 7. Planning the Quad Year OneFocus on education in all aspects. “Filling the backpack.”
  8. 8. Areas of Concentration  Wrestling  Coaches must be aligned to the National Coach.  Techniques Development – understand “how” and “why”.  Encouragement in expanding our wrestling skills.
  9. 9. Areas of Concentration  Strength and Conditioning  develop strength and explosive power.  Nutrition  Focus on educating the athlete to manage and maintain a healthy body.  Sports Psychology  self awareness and mental toughness.
  10. 10. Areas of Concentration  Training and Competition  Focus is on technique & tactics.  Domestic considerations are extremely important at this time.  More concerned with camps and training than competition in year one.  Competitions – 8 to 10 with focus on the process.
  11. 11. Quad - Year TwoProcess over product, learning from competition and live situations; learning how to win, and how to wrestle.Learning from the grind of foreign camps and competitions, learn from stress / failure.
  12. 12. Areas of Concentration  Wrestling  That the coaches are aligned with the National Coach.  Focus on strategy and tactics (time, pace, points, attitude and situations)  Focus on the grind of camps & competition.
  13. 13. Areas of Concentration  Wrestling  Develop a style for all athletes, incorporating a style for each individual athlete.  Focus on how to wrestle.  Focus on how to win !
  14. 14. Areas of Concentration Continue to work in areas of :  Strength & Conditioning  Nutrition  Psychology Applying what was learned in year one specifically to wrestling
  15. 15. Areas of Concentration  Training and Competition  Focus continues on technique & tactics.  International now out weights domestic considerations.  Competitions – 12 to 15, still focused on the process, learning from the over load of competitions.
  16. 16. Quad – Year ThreeOutcome oriented! Athlete is 90% programmed in all aspects.Athletes must now demonstrate consistency on the mat.
  17. 17. Areas of Concentration Wrestling Coaches must be aligned to the National Coach. Focus on strategy, tactics and technique. Focus on consistency. Log everything !
  18. 18. Areas of Concentration Strength & Conditioning Focus on the periodization of strength and conditioning. Strength, Power and Wrestling Specific Lifting each have their own place this year.
  19. 19. Areas of Concentration Nutrition Focus on the discipline of proper nutrition as it applies to stamina and weight control. Sports Psychology Focus on the competition aspects of Sports Psychology.
  20. 20. Areas of Concentration Camps and Competition More consideration for international camps versus domestic. 10 to 15 competition with focus on timing and level of competitions. All about performance at this point.
  21. 21. Quad Year Four Focus on periodization. Rest and recovery, tweaking – peaking.Being 100% ready when stepping on the mat.
  22. 22. Areas of Concentration Wrestling  Coaches must be aligned to the National Coach.  Athletes 100% ready when they step on the mat. Strength & Conditioning  Focus on the periodization of strength and conditioning.  Strength, Power and Wrestling Specific Lifting each have their own place this year.
  23. 23. Areas of Concentration  Nutrition  Focus on the discipline of proper nutrition as it applies to stamina and weight control.  Sports Psychology  Focus on the competition aspects of Sports Psychology.
  24. 24. Areas of Concentration  Camps and Competition  Focus on the performers.  More domestic only camps.  6 to 8 competitions.  Olympic Games, 4 Medals
  25. 25. Goal of Periodization To help an individual athlete (or team) coordinate their training efforts in such a manner as to maximize their physical, mental, tactical & technical skills at the most desirable time.
  26. 26. To peak when it counts.  At the National Championships  At the World Team Trials  At the World Championships
  27. 27. It Is Essential To have a Plan. To have confidence in the Plan.  To believe in the Plan.  To stick to the Plan (adjusting when the need arises).
  28. 28. Training Segments 1. The conditioning cycle. 2. The preparation cycle. 3. The competition cycle. These cycles may be repeated depending on actual competition dates.
  29. 29. Conditioning CycleLow Intensity (10-20%)High Volume (80-90%) Activities ✔ Running - Mostly Distance ✔ Wrestling - Long goes, drill, learn – Area’s of Concentration ✔ Wt. Lifting - Heavy Wts. Low reps. ✔ Cross Training (Swimming, Cycling, Soccer, etc,) Be creative.
  30. 30. Preparation CycleLow Intensity (20-30%)High Volume (70-80%) Activities ✔ Running – Change to interval & sprints. Also Aerodyne & Treadmill, etc. ✔ Wrestling – More situations, actual matches, live drills. ✔ Wt. Lifting – Gradual change form power to circuit. ✔ Cross Training - still incorporated.
  31. 31. Competition CycleLow Intensity (80%)High Volume (20%) Activities ✔ Running – fast & short, i.e. sprints and jogs. ✔ Wrestling – short goes with high intensity, matches, drilling. Focus on essential and favorite techniques ✔ Wt. Lifting – maintainance, mostly circuit. ✔ Cross Training - still incorporated. Avoid getting stale.
  32. 32. A Typical Week:Conditioning / Preparation Cycle Mon: Am Lifting & Drilling PM Combative workout Tues: AM Running & Situations PM Combative workout Weds: AM Lift & Drill, afternoon rest Thur: AM Running & Situations PM Combative workout Fri: AM Lifting & Drilling PM Combative workout PM Sat: AM Running & Situations, afternoon rest Sun: Rest & enjoy life.
  33. 33. A Typical Week:Competition Cycle Mon: AM Individual Drill & Lift PM Combative position situations Tues: Team Drill & Running PM Combative – Long periods Weds: Recovery Thur: AM Individual Drill & Lift PM Short timed scoring situations Fri: Team Drill & Running PM Match like combat Sat: Cross Train, afternoon rest Sun: Rest & revitalize.
  34. 34. Training Phases National Team Base Phase Oct.- Dec Conditional PhasePreseason conditioning: Run, drill, weight training, swim, cycle, etc. High volume – Low IntensityOlympic or World Team Member: Rehabilitation, active rest, individual training.
  35. 35. Training Phases National TeamStrengthing Phase Oct.-Mar. Preparation Cycle 80% volumes – 20% intensityWeights – power & strength, ropes, plyometrics & agility. In conjuction with OTC Trainers Back into early competitions Sunkist, NYAC, Winter tours
  36. 36. Training Phases National TeamSharpening Phase Apr, May, June. Competition Cycle 20% volumes – 80% intensity Focus on individual skills, building to peak conditioning Key Competitions Nationals & Trials
  37. 37. Training Phases National TeamActive Rest June Rest, Rehabilitation, Individual Training For a couple of weeks after the Trials Leads into anotherIntensive Sharpening Phase July Begin World competition Prep
  38. 38. Training Phases National TeamPeaking Phase Aug, Sept. 20% volume – 80% intensity World Team Training Camps Last week before Competition focus is on weight control and feeing healthy, relaxed and ready to complete

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