Periodization framework of athletic training

20,343 views

Published on

Published in: Education, Technology
10 Comments
41 Likes
Statistics
Notes
No Downloads
Views
Total views
20,343
On SlideShare
0
From Embeds
0
Number of Embeds
1,776
Actions
Shares
0
Downloads
0
Comments
10
Likes
41
Embeds 0
No embeds

No notes for slide
  • Periodization framework of athletic training

    1. 1. <ul><li>Periodization Framework of Athletic Training </li></ul>  Taisuke Kinugasa, PhD Sports Physiologist Singapore Sports School Periodization workshop @ 29 Oct 2008
    2. 2. Today’s Workshop What is Periodization Step by step approach for planning How to apply it to the daily training Practical session
    3. 3. The best plan is only good intentions until it is effective put into action with the right resources - Peter Drucker
    4. 4. What is Periodization ? It is the basis of most modern athletic training programme The periodization theory was established by a Russian L Matveyev in 1965 Periodization is a process that divides an annual training plan into a number of smaller and more manageable phases of training (Pyne and Goldsmith, 2005) The concept was greatly facilitated by the success of East Europeans during 60s to 80s It is essentially based on: an adaptation process = overload + recovery + peaking
    5. 5. General Framework of Periodization 3 key questions: How to achieve peak performance? How to maintain peak performance? How to transit after peak performance?
    6. 6. Periodization for Team Sports Pre - Season In - Season Off - Season
    7. 7. Why Periodization Responses to training are a complex phenomenon Readiness to perform (performance readiness) is not stable and has a trend of change Comprehensive and systematic approach Success of periodization = science + art
    8. 8. Before Planning… need to understand key terminologies
    9. 9. What is Management? Plan Do Check Act PDCA-cycle
    10. 10. Management of Athletes Periodization Training & Recovery Monitoring & Assessment Feedback
    11. 11. What is Training ? PRESENT STATUS GOAL STATUS t 1 time t0 Training gap Performance Performance Performance readiness Performance readiness
    12. 12. Aim of Training <ul><ul><li>To enhance performance </li></ul></ul><ul><ul><li>To prevent overtraining, injury, and illness </li></ul></ul>
    13. 13. 5 Principles of Training <ul><li>Progressive Overload </li></ul><ul><li>2. Reversibility (Use/Disuse) </li></ul><ul><li>3. Specificity </li></ul><ul><li>4. Individuality </li></ul><ul><li>5. Variability (Hard/Easy or Recovery) </li></ul>
    14. 14. Fatigue Super- compensation Training Time + - Recovery Training Recovery 0 Performance Performance readiness sufficient recovery leads to performance improvement Adaptation Process Optimal training
    15. 15. Training Time + - Recovery Training Recovery 0 Performance Performance readiness Training insufficient recovery may lead to chronic fatigue (eg overtraining syndrome, overuse) Mal-adaptation Process Overtraining
    16. 16. The Continuum of Training Training load Performance Optimal Training Under Training Over- reaching Over- training Optimal Recovery Over Recovery Under Recovery Serious Under Recovery
    17. 17. Step by Step Approach for Planning
    18. 18. 3 Key Questions How to achieve peak performance? How to maintain peak performance? How to transit after peak performance?
    19. 19. Framework of Periodization <ul><li>Step 1. Identify a vision and strategies </li></ul><ul><li>Step 2. Prepare resources (Man-STAEICS) </li></ul><ul><li>Step 3. Plan </li></ul><ul><li>3.1 Needs analysis </li></ul><ul><ul><li>3.2 Goal setting </li></ul></ul><ul><ul><li>3.3 Documentation </li></ul></ul><ul><li>Step 4. Do </li></ul><ul><li>Step 5. Check </li></ul><ul><li>Step 6. Act </li></ul>
    20. 20. Step 1: Identify a vision and strategies
    21. 21. Vision = Story Season First Stage Second Stage Pre In Month 5 6 7 8 9 10 11 12 1 2 3 4 Test Sche - dule Tr Camp Test Perfor -mance Off Stage Game Game Test Tr Camp Game Peak Peak Pre In Off Pre In
    22. 22. Step 2: Prepare Resources
    23. 23. Man-STAECS Man Athletes, Staff, Parents Space Facilities, Camp sites Time Sports Life Activity Training, Recovery Environment Social, Natural Cost Budget, Sponsor Service Information, Network Training
    24. 24. Step 3: Plan Periodization
    25. 25. 3.1 Needs Analysis
    26. 26. Needs Analysis: Characteristics of Youth <ul><li>Growth and development </li></ul><ul><li>Body composition changes </li></ul><ul><li>Optimal window of trainability or sensitive periods </li></ul><ul><li>Growth-related medical conditions (eg osgood and iron-deficient anemia) </li></ul><ul><li>Stress and psychological changes (eg burnout) </li></ul>
    27. 27. Needs Analysis: Soccer Players <ul><li>Match characteristics </li></ul><ul><li>Mean distance coverage per game: 7-12 km </li></ul><ul><li>Movement: jog 36%, walk 24%, cruise 20%, sprint 11%, move back 7%, </li></ul><ul><li>with ball 2% </li></ul><ul><li>Skill (with ball) </li></ul><ul><li>physical contact: 1 vs 1, on- and off-balls </li></ul><ul><li>ball control: kicking, dribbling, tackling, heading, goal keeping </li></ul><ul><li>Physiological demands </li></ul><ul><li>I ntermitte nt exercise with bouts of short, intense activity </li></ul><ul><li>55-70 ml/kg/min VO 2 max: Singapore 58 ml/kg/min </li></ul><ul><li>Major injuries </li></ul><ul><li>Most common: sprains, strains, and contusions </li></ul><ul><ul><li>Causes: overuse injuries (9-34%); </li></ul></ul><ul><ul><li>injuries from foul play (12-28%) </li></ul></ul>
    28. 28. Soccer Training Programmes and Test Performance Game analysis Skill tests Skill & Field tests Field & Lab tests Positioning Kick Dribble 1 vs 1 Coordination Ball Control Physical Contact Stamina Speed and Power Flexibility Test Performance Training Programmes
    29. 29. Needs Analysis: Performance-Testing Model
    30. 30. 3.2 Goal Setting
    31. 31. Goal Setting PRESENT STATUS GOAL STATUS t 1 Time (adaptation period) t0 Training gap Performance Performance Performance readiness Performance readiness
    32. 32. Required Standards
    33. 33. 3.3 Documentation
    34. 34. Vision <ul><li>Long term plan (eg 4 years cycle) </li></ul><ul><li>Yearly plan </li></ul><ul><li>Season plan </li></ul><ul><li>Weekly plan </li></ul><ul><li>Daily plan </li></ul>
    35. 35. 4 Year Plan Year 1 Adaptation and Preparation Year 2 Development Year 3 Investment Year 4 Maintenance
    36. 36. Yearly Plan Season First Stage Second Stage Pre In Month 5 6 7 8 9 10 11 12 1 2 3 4 Test Sche - dule Tr Camp Test Perfor -mance Off Stage Game Game Test Tr Camp Game Peak Peak Pre In Off Pre In
    37. 37. Season Plan Preparation Competition Transition General Prep Specific Prep Pre-comp Comp Trans
    38. 38. Training Strategies Speed and Power Stamina Step 1 Step 2 Step 3 Step4 Basic Movement (Coordination) Specific Movement (Coordination) Quickness Skill Phase Strategy Ballistic Plyometrics Overspeed Overload General preparation Competition Specific Resistance (Power Up) Basic Resistance (Bulk Up) Aerobic Endurance Anaerobic Endurance Specific preparation Pre-competition
    39. 39. Preparation Phase Skill: basic; static stretching Speed and Power: basic (bulk-up and power-up) Stamina: aerobic (long slow distance and time trials) Testing: field/lab tests; goal setting Training: adaptation (cross-training, new environment); development (overload training) Training Programme Training Strategy
    40. 40. Pre-Competition Phase Skill: specific (quick steps, change of direction); dynamic stretching Speed and Power: specific (ballistic and plyometrics); SAQ Stamina: anaerobic (interval and repetition) Intense training: training camp Tapering Simulation: environment (climate, altitude, jet lag) Training Programme Training Strategy
    41. 41. Competition Phase Skill: specific (quickness); dynamic stretching Speed and Power: overspeed; overload Stamina: (anaerobic) Peaking: performance analysis Recovery: Sleep; nutrition; hydro-recovery; compression Review: adjustment Training Programme Training Strategy
    42. 42. Weekly Plan Off Pool Pool Pool Off Pool Pool AM Gym + Pool Wed Pool Thu Gym + Pool Fri Off Sat Gym + Pool Mon PM Off Pool Sun Tue
    43. 43. Daily Plan 6.00 AM Rise and Shine 6.30 AM Morning training 8.00 AM Change / Breakfast 8.45 AM Assembly 9.00 AM School 11.55 PM Lunch and School 2.00 PM Free time / Rest 4.00 PM Evening training 6.30 PM Change / Dinner 7.30 PM Supervised study time 9.00 PM Free time 10.30 PM Sleep
    44. 44. Sports Life Management Training Eating Sleeping Studying Playing
    45. 45. Documentation is essential for effective review of the plan
    46. 46. Step 4: Do Training & Recovery
    47. 47. What is Training Load ? Intensity How hard? How much? How often? Frequency Volume
    48. 48. Quantifying Training Load <ul><li>Banister’s TRIMP </li></ul><ul><li>Intensity (heart rate) x Volume (time) </li></ul><ul><li>Foster’s RPE session </li></ul><ul><li>Intensity (heart rate x RPE ) x Volume (time) </li></ul>
    49. 49. SSS Training Zones
    50. 50. 7 Factors of Training Load ・ Weight    ・ Height     ・ Distance       ・ Time         ・ Speed           ・ Volume            ・ Movement
    51. 51. Medicine Ball Training Quantity Quality Medicine ball
    52. 52. Sleep Nutrition Physical Therapy Psychological skills Recovery Strategies Hydro- recovery Active Rest Level 3 Training Level 2 Active Level 1 Passive Efficiency of Movements Tapering Basics of recovery
    53. 54. Total Quality of Recovery (TQR)
    54. 55. Step 5: Check Monitoring & Assessment
    55. 56. Monitoring Method <ul><li>Objective Subjective </li></ul><ul><li>Competition performance Daily Self-Monitoring Log </li></ul><ul><li>Field/laboratory tests </li></ul>
    56. 57. Test Performance Field Test Sport specific (eg 8 x 50m test) General (NAPFA test) Laboratory Test Energy system Strength Flexibility Anthropometry Blood
    57. 58. Daily Log Kinugasa, 2004
    58. 59. SSS Assessment System 3 criteria between individuals (within the team) Percentile ranking 95 th ~ Excellent 75 th -95 th Good 25 th -75 th OK ~25 th Poor
    59. 60. SSS Assessment System 3 criteria within individuals % change of performance > the smallest worthwhile change (the likelihood of real positive change is > 75%) ≈ the smallest worthwhile change < the smallest worthwhile change (the likelihood of real negative change is > 75%) Statistical significance Practical importance Improved Stable Declined
    60. 61. Step 6: Act Feedback
    61. 62. Was the periodization plan successful?
    62. 63. Review <ul><li>Competition results </li></ul><ul><li> or Follow the plan </li></ul><ul><li>Revise the plan </li></ul>P P
    63. 64. SSS Feedback System
    64. 65. On field Coaching methods Performance analysis Technical (skill) training Strength & Conditioning Recovery strategies Athletic rehabilitation Off field Profiling, talent ID, talent transfer Training camp IT, communication tools Media, marketing GM, agents, sponsors Academic, education, career pass Community work Commercialization Prediction model Sports Information Database
    65. 66. Intelligence Knowledge Information Data Wisdom?
    66. 67. Summary <ul><li>Step 1. Identify a vision and strategies </li></ul><ul><li>Step 2. Prepare resources (Man-STAEICS) </li></ul><ul><li>Step 3. Plan </li></ul><ul><li>3.1 Needs analysis </li></ul><ul><ul><li>3.2 Goal setting </li></ul></ul><ul><ul><li>3.3 Documentation </li></ul></ul><ul><li>Step 4. Do </li></ul><ul><li>Step 5. Check </li></ul><ul><li>Step 6. Act </li></ul>
    67. 68. Think Globally Act Locally [email_address]

    ×