How to develop a powerhouse endurance club at the senior level
|
|
|
- Matthew Arnold
- 5 years ago
- Views:
Transcription
1
2 How to develop a powerhouse endurance club at the senior level The experiences of Mick Woods (AFD)
3 Session Overview: Origins / brief history of Aldershot, Farnham and District Athletic Club (AFD) Why has AFD been so dominant in last 10 years? Key roles / people at the club The AFD conveyor belt of talent AFD coaching philosophy and approach How to balance individual success with team goals The Future of AFD
4 Origins / History Amalgamation 1966 Joined Early successes (1980s) Modern era (2000+) Club rivalries (Gateshead, Tipton, Bedford)
5 Why has AFD been so dominant? Head Coach - Mick Athletes recruitment Athlete retention (& retaining athletes to become coaches) Volunteers Role models (within groups as well promote discipline / good practice) Group training sessions / runs
6 Why has AFD been so dominant? Rivalries Strong school / community / family connections Strong teams with shared goals / leadership Range of age groups working together Success attracting athletes to the club
7 Key Roles / People at AFD Head Coach Assistant Coaches Team Managers Parents Dedicated club members Dedicated club runners
8 The AFD conveyor belt of talent Doesn t exist! Nothing comes easy Developing an ethos of hard work & commitment Right things at right time Seeing the bigger picture Athlete commitment (losing athletes football, triathlon) Bounce effect
9 Bounce: The Myth of Talent and the Power of Practice Matthew Syed recognises that he succeeded not because of innate talent, but rather due to the special circumstances of his youth. He was able to learn from expert, dedicated teachers and to practice all the time. Syed knows he was fortunate and, to his credit, he worked hard to become as good as he could be. He demonstrates the validity of the adage, Practice makes perfect. He explodes the talent myth People who practice with enough diligence, patience and focused intensity can become great, regardless of the presence or absence of inborn ability. Success can be attributed to the power and effectiveness of practice, dedication, determination and hard work. Matthew Syed et al
10 AFD Coaching Philosophy & Approach Influences: Coe, Ashwood, Buldaro, Storey, Rowland High Mileage / Aerobic Development Multi Pace Training staying in touch with speed Training twice a day Vigorous Warm up Parkland training (value of cross country / training on grass) Importance of the group (strategies to work together )
11 My Beliefs on Volume & Intensity The aerobic engine is developed through VOLUME Speed can be developed later as often athletes have it naturally. The endurance pathway is a bit slower therefore target it even from a young age. Winter training should be about time on legs with pre fatiguing tempo s in sessions. I advocate long runs (benefits include increased capillarisation, running economy efficiency, fat burning utilisation) However to faster longer runs, I always include multi paced sessions; getting faster towards the end coupled with shorter double runs throughout the week.
12 Coaching Philosophies at Grassroots Create work ethic in training Benefit from social aspects of club athletics Develop Potential Push training on Create benchmarks in races If successful, athletes want more Its not always the athletes who are most talented that are most successful. Watch character and attitude (ability to work hard + commit to training) Reinforce that SUCCESS BREEDS SUCCESS MULTI-TIERED ABILITIES MIXED SEX TRAINING GROUP MIXED RESPONSIBILITIES CREATE POSITIVE TRAINING & RACING ATMOSPHERE IT s NOT TRAIN TO TRAIN IT s TRAIN TO RACE
13 Training Principles Junior development is about enhancing the love of the sport Create a group set up NOT individual sessions Variety in training through multi-paces reps and varied terrain (XC) Imaginative/challenging training (mimic races) Performance measure : Rep times, set loop times, time trials & regular feedback Effort Measure: Rate of Perceived Effort (RPE) can be used to monitor the effect of training on an athlete on a scale of Elite level: With use of physiological monitoring we can be more controlled in sessions and steady running or push harder when things are going well eg. Treadmill runs Adaptation to training can be adjusted through VO2max test results
14 Weekly Overview (Build up) Age/Day Age12-13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session Track or Grass Session Grass or Hills RACE Session Grass Age14-15 Easy (am) Session Track or Grass Group Run Session Grass or Hills RACE or run Session Grass Age15-16 Age Age17-18 Age18-20 Easy (am) S&C RACE Steady(pm) Group Run or run Easy (am) Easy(am) S&C Easy (am) RACE Steady(pm) Session Group Run Session Barefoot Drills or run Treadmill (am) Easy (am) Treadmill (am) Easy (am) RACE or run Steady(pm) Session S&C Session Barefoot Group Run Drills Treadmill Easy (am) Treadmill Easy (am) Easy (am) (am) (am) Session Sprint Drills Session S&C Session Barefoot Drills Steady (pm) Group Run Easy (pm) RACE or run Session Grass or run Session Grass or run Session Grass or run Session Grass or run Age 20 + Treadmill (am) Sprint Drills Steady(am) Session Treadmill (am) S&C Steady (am) Easy(am) RACE or run Session Barefoot Drills Steady (pm) Group Run Steady (pm) Session Grass or run
15 Content of Delivery (Summer) Summer Monday Tuesday Wednesday Thursday Friday Saturday Sunday U13 Track session: 5 x 500m (90secs rec) (Lap jog rec after set) 5 x 300m (90secs rec) 30minutes Grass session: 5min Tempo (3mins rec) 10 x 60secs (60secs rec) 5 x 30secs (45secs rec) 45minutes Grass session: 5min Tempo(3mins rec) 5 x 500m (90secs rec) 5 x 200m(60secs rec) U15 Track session: 40minutes 1km (2mins rec) 800m (60secs rec) - 200m (2mins rec) 600m (60secs rec) - 400m (2mins rec) 500m (60secs rec) - 500m (2mins rec) Grass and Track session: 7½mins Tempo (3mins rec) 3 x (3 x 300m - 60secs rec) (500m jog rec between sets) 50minutes Grass session: 1km (90secs rec) 2 x 800m (90secs rec) 4 x 600m (90secs rec) 4 x 200m (60secs rec) U17 40minutes Track session: 2 x (600m - 90sec rec - 300m - 90secs rec - 400m - 90sec rec - 200m) (Lap jog rec between sets) 4 x 150m (250m jog rec) 30minutes Track session: 1200m (90secs rec) 4 x 200m (60secs rec) (Lap jog rec after set) 1km (90secs rec) 5 x 200m (60secs rec) 60minutes Grass session: 5 x 600m (2mins rec) 5 x 400m (90secs rec) 5 x 300m (60secs rec) 5 x 200m (60secs rec) U20 AM 20minutes PM 50minutes AM 20minutes Track session: PM 2 x (7 x 400m - 60secs rec) + 1 x 200m 50minutes (Lap jog rec between sets) Grass session: 7½mins Tempo (2mins rec) 5 x 90secs (60secs rec) (2mins rec after set) 5mins Tempo (2mins rec) 2 x (5 x 60secs - 45sec rec) (90secs rec between sets) 20-30mins or Rest 75minutes Grass session: 4km Road Tempo(4mins rec) 8 x 800m (90secs rec) 8 x 200m (90secs rec)
16 Content of Delivery (Winter)
17 Summary of Weekly Winter Session Template 1 x Long fast run on a weekly basis (Saturday or Sunday) 75/90mins (12/15miles) 2 x Volume Grass race distance + (Sunday and Tuesday) Tempo Session or Hill Session (Thursday) max 30 minutes - 35 minutes in effort Multi pace sessions are essential. Ensuring they are always shorter in distance and faster towards the end of the session.
18 Summary of a Winter Weekly Run Template 2 x s a day for most days between main session days Focus on faster running as opposed to long easy runs on days there is no session 10k volume aerobic sessions Easy second run on session day Active rest days easy run/swim on a Friday
19 Summary of Weekly Summer Session Template 1 x Long fast run on a weekly basis (Saturday) 70/80mins (12/15miles) 1 x Volume Grass up to 8k volume (Sunday) 1 x Race Specific Track relevant volume (Tuesday) 1 x Tempo Session + Shorts Reps (Track) (Thursday) varying stimulus Multi pace sessions are essential. Ensuring they are always shorter in distance and faster towards the end of the session.
20 Summary of a Summer Weekly Run Template 2 x s a day for most days between main session days Focus on faster running as opposed to long easy runs on days there is no session 8k top up aerobic sessions (maintain through season) Easy second run on session day Active rest days easy run/swim on a Friday
21 Examples of AFD sessions Saturday: Race or Longer Run Sunday : 4km Road Tempo (pre-fatigue) 4 x (1200m 90sesc recovery 800m) 90secs rec Tuesday :6mins 2mins rec 4 x (3mins (90secs rec) 90secs (1min rec) 90secs(1min) 6mins Thursday: Tempo 12½mins (3mins rec) 10mins (3mins rec) 7½mins (2mins rec) or Hill session 5mins 6 x 80secs 6 x 60secs 6 x 40secs
22 Prevention of Injury Priority: Consideration of running surfaces: Grass Less destructive on joints Aids leg strengthening properties Good response Less neuromuscularly challenging, therefore recover quicker Challenging loops Increase stability Mimics XC race Requirement of acceleration/application of force up hills/round bends Low level conditioning Core Body weight exercises
23 Stages of Conditioning Development Considerations Static Stretching? Dynamic Stretching Walking Drills Skipping Drills Running Drills Strides Hip/trunk conditioning Body weight exercise Fundamental movement skills Weights Endurance athletes need to be STRONG to withstand VOLUME & INTENSITY of training
24 Supplementary Components of Importance A robust Strength and Conditioning programme Prehab (Injury prevention & pre activation) Warm up routine with conditioning drills (based on race situation) Different warm-ups from training to competitions Physiotherapist input to monitor bodies maintenance
25 How to balance individual success with team goals Recognising shared goal opportunities Planning is key (clarity) Importance of the group (training, team roles) Developing importance of representing the club Being a part of something
26 How this can be achieved: Establish a sensible approach to training: Younger age = short term goals (month to month) Older athletes = longer term goals Race frequently: Athletes should not be afraid to race often Gradually increase training based is ongoing Establish a racing attitude to develop competitiveness XC SHOULD BE EVERYONE S BREAD & BUTTER XC develops the longer aerobic pathway Experiment with tactics
27 My Race Philosophy Every race should have it s purpose Racing enables you to experiment tactically Various racing experience develops tactical instinct Development can be enhanced through competing in higher quality competition In turn this motivates the athlete to a better performance Racing over or under distance compliments main event Not all races need a taper down Warm ups for different distances are different in nature Pick the right race opportunities (move up!)
28 The Future of AFD More of the same (hopefully!) Continuation plans (I won t be about forever!) Club moving with the times Strong links to Schools / University Pro training group for post uni (working part time) linked to club
29 Questions and queries?
30
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.
Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an
10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
Session I: Distance Running Training Principles & Cross Country Training
Session I: Distance Running Training Principles & Cross Country Training 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field SESSION 1 OVERVIEW Principles of
In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
How should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
8-week training programme
8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
Identify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner.
James Muir Focus Question (Slide 2) Activity 1: Think-Pair-Share Identify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner. Sport Justification PDHPE Enrichment
In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1
22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running
WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.
WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/09 10 8/17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min 10-15-5 Min 5-(2-2)-5 Min
12-week training programme
12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
The Ultimate Guide to Running / Roadwork for Fight Sports
The Ultimate Guide to Running / Roadwork for Fight Sports Roadwork is an important part of any fight sports strength and conditioning program. Generations of fighters have pounded the pavement, the process
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
RUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON
RUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE
6-week training programme
6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
To measure progress, I recommend initially testing yourself. Here are three tests you can do before beginning your training:
South fayette High School Girls Soccer Summer Conditioning Pre-season is designed to add additional fitness to an already high level. It is NOT designed to take unfit players to competition fitness in
14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON
RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND
RUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE
RUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND HIGHLY
16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
SLB Coaching & Training Systems
Physiology of Training Training involves preparing your body for optimal performance. In order to improve we must follow six principles of exercise: Stress In order to build endurance, strength and speed,
REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
Taranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
SHAW ACADEMY NOTES. Diploma in Health and Fitness
SHAW ACADEMY NOTES Diploma in Health and Fitness Lesson 3 Cardiovascular Exercise (Steady State and Interval Training) Notes What is cardiovascular exercise? (Cardio) Cardiovascular exercise Any exercise
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
Racing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
Educating Yourself; Athletically. By Ben Wisbey
Educating Yourself; Athletically By Ben Wisbey When you set yourself a goal to complete a particular event or do a particular time for a given distance, it is not just about getting yourself to peak physical
22 Week ADVANCED MARATHON TRAINING PLAN
RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help
Workouts T= Threshold AR= Aerobic Repeats
Workouts T= Threshold Continuous aerobic threshold running. Relaxed hard runs. Find the red line of your aerobic threshold and tickle it. Should never die until the very end, but if you do die early then
Intensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
STRENGTH & CONDITIONING
STRENGTH & CONDITIONING By MARTIN SPAIN Level, Ability, Training History and Goals This Strength & Conditioning Programme is based on 8 individuals who have had a varied sporting history and are of varying
Week 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
HIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019
HIGH VOLUME TRAINING PROGRAM 10-22 HOURS. PEAKS CHALLENGE FALLS CREEK 2019 PEAKS CHALLENGE FALLS CREEK HIGH VOLUME PROGRAM (10-22 hours) This program is for a rider who has on average 16 hours per week
We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.
WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!
BTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise
BTEC BTEC Level 2 Unit 1- Fitness for Sport and Exercise Student Guide Name: 1 Before we start Overview This unit covers four keys areas (learning aims): A: Know about the components of fitness and the
"Speedwork is diffioult and you wi need to work out o your oomfort zone i' you are to notioe a real innprovement in your fitness
If you're struggling to smash your personal best why not take the Ultra Fit six weeks personal best challenge? Our programmes are guaranteed to boost your training, get you running faster and give you
Gore-Tex TransAlpine Run 2016 Training Plan for Novice Runners
Gore-Tex TransAlpine Run 2016 Training Plan for Novice Runners WEB: www.pacesportsfitness.com EMAIL: pacesportsfitness@shaw.ca Week Date Phase Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
ready to run programs committogetfitrun.ca
ready to run programs committogetfitrun.ca Take steps with us to reduce the risk of disease in our lives, our families and our community. Join us to raise awareness for the power of lifestyle change by
Performance Training in Football Refereeing Training Advice
General guidelines 1. Training Sessions 1.1 Warm up - Both from a physiological and training perspective it is crucial to warm up prior to training and matches as sports science research has demonstrated
Gore-Tex TransAlpine Run 2017 Training Plan for Novice Runners
Gore-Tex TransAlpine Run 2017 ing Plan for Novice Runners WEB: www.pacesportsfitness.com EMAIL: pacesportsfitness@shaw.ca Week Date Phase Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
2019 FACA Track & Field Clinic
2019 FACA Track & Field Clinic Definition of Events Coaching Philosophy Types of Training Training Phases: Summer Program Cross Country Season Winter Program (Transition) Track Season 3200 meters (also
7-Day Fitness Plan. Ted Carr
1 7-Day Fitness Plan Ted Carr No part of this publication may be reproduced or copied by any means without the prior written permission of its authors with the exception of brief quotations for review
GIANTS ACADEMY OFF/PRE-SEASON PROGRAM
GIANTS ACADEMY OFF/PRE-SEASON PROGRAM Off-Season/Pre-Season Your Off-Season/Pre-Season is a great time to work on some of your deficiencies (football and athletic) whilst you have no added pressure of
Emergency Contact Information
Personal Information Full Name: Preferred Name: Street Address: City: State: Zip: Home Phone: Mobile Phone: Work Phone: Fax: At Which number(s) may we contact you: Home Mobile Work Email Address: What
REAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 5k Beginners Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM crew run Real Insurance Sydney Harbour 5k Beginners Training Program 1 BEGINNERS PROGRAM OVERVIEW This 5-week training program is suitable
Chapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
GENERAL CONSIDERATIONS
TRAINING FACTORS TRAINING FOR SPRINTERS AMY DEEM UNIVERSITY OF MIAMI A. Evaluation of the Athlete I. Strengths and Weaknesses B. Competition Calendar I. Regular Season II. Championships C. Testing D. Develop
#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements
WINTER RUNNING GUIDE
WINTER RUNNING GUIDE INTRODUCTION The days may be shorter and colder, but there s no excuse not to put the winter months to good use and start making next season s running gains. In this guide, we ve put
Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right
1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition
5 DAY RIDE TRAINING GUIDE
5 DAY RIDE TRAINING GUIDE YOUR TRAINING PLAN Great Victorian Bike Ride 5 Day Ride Welcome to your training programme for Bicycle Networks Great Victorian. Karmea is proud to be working alongside Bicycle
Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Fast Repeats rest day Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
Half Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run 110-120 minutes
ULTIMATE WORKOUT GUIDE
ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting
PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)
I M T E R M E D I AT E VO L U M E TRAINING PROGRAM 8-18 HOURS. PEAKS CHALLENGE FA L L S C R E E K 2 01 9 PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours) This program is for a rider
Daily Training Programme. FISA Development Programme. Lausanne, Switzerland January 2001
Fédération Internationale des Sociétés d Aviron International Rowing Federation - Daily Training Programme January 2001 FISA Development Programme Daily Training Programme Thor S. Nilsen Development Director
HAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
WINTER RUNNING GUIDE
WINTER RUNNING GUIDE INTRODUCTION The days may be shorter and colder, but there s no excuse not to put the winter months to good use and start making next season s running gains. In this guide, we ve put
RUN 8-WEEK TRAINING PLAN > FOR YOUR FIRST 5KM RACE
RUN 8-WEEK TRAINING PLAN > FOR YOUR FIRST 5KM RACE 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND HIGHLY EXPERIENCED
Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats rest day Easy Run 10-15 minute warm-up rest day Easy Run Easy Run 120-130
weight doing all 50 in one shot, but after two months you should be at a resistance (85%) where you can only get the 50 reps by doing 15, 15, 10, 10. WINTER CONTINUED Gradually add weight and modify the
Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 110-120
Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 rest day Easy Run Easy Run rest day Easy Run rest day 90-100 minutes or cross train 30-40
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate
itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate jan 3-9 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 10 reps jogging with 3 20sec acceleration) + 25min run (2*) (8min
Performance Training in Football Refereeing Training Manual
Training Manual WEEK 18 from Monday 7 th to Sunday 13 th of May Macrocycle IX, week 1 (Training week 49) As it is important to build up progressively the fitness levels towards the beginning of the season,
Middle School Cross Country
Middle School Cross Country By: Heather Baker Building a team oriented quality program If your actions inspire others to dream more, learn more, do more and become more, you are a leader. -John Quincy
Half Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run
Middlebury Union High School 2018 Boys Soccer
Middlebury Union High School 2018 Boys Soccer Preseason Information and Summer Conditioning Program MUHS Boys Soccer 2018 Information This packet contains information about the upcoming soccer season,
Marathoning for Mortals By John Bingham & Jenny Hadfield
By John Bingham & Jenny Hadfield Anatomy of a Long-Distance Training Program Warmup every workout, long or short, begins with an easy 5 minute walk to get your blood flowing and cold muscles warmed up.
Here s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
Triple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER
Triple Jump A HOLISTIC APPROACH TO TRAINING TRAVIS J. GEOPFERT UNIVERSITY OF ARKANSAS / ASSISTANT COACH TRACKWIRED, INC / CO_FOUNDER GEOPFERT@UARK.EDU 479-387-5526 WWW.TRACKWIRED.COM @RAZORBACKTF @TRACKTRAVIS
PEDAL TO PARIS. Training Plan
PEDAL TO PARIS Training Plan PEDAL TO PARIS TRAINING PLAN Ten top tip s f or getting started. THE PLAN This training plan stretches over a total of 16 weeks. It is designed to get you ready to tackle this
Under 15s. Off-Season Programme Phase 1: General Conditioning Development
Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will
Planning a Training Program
Planning a Training Program Planning a training program Devising and implementing a training program requires a carefully considered, step-bystep approach in which the coach and/or athlete incorporates
Phase #1 Recovery / Moderate Intensity / Endurance
This training exercise was developed by Bill Jordan, Track and Field coach at Slippery rock University. Bill also develops fitness programs for US Soccer. Phase #1 Recovery / Moderate Intensity / Endurance
Ultimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
HOW TOM MORRIS WON EUROPEAN AGE GROUP SPRINT TRIATHLON GOLD WITH BLIZARD S SUPPORT
HOW TOM MORRIS WON EUROPEAN AGE GROUP SPRINT TRIATHLON GOLD WITH BLIZARD S SUPPORT What does a typical training week look like for a European Triathlon champion? In May 2016, Team Blizard elite athlete
NEWCREST ORANGE CHALLENGE 100KM CHALLENGE
NEWCREST ORANGE CHALLENGE 100KM CHALLENGE 5 WEEK COUNTDOWN PLAN 100KM CHALLENGE Welcome to the final countdown to the Newcrest Orange Challenge. Karmea is proud to be working alongside Bicycle Network
Name Staying Fit Challenge: Option 1: Option 2:
Staying Fit Each day, we have a list of things we want to do and things we need to do. We go to school, do homework, do chores around the house, get together with friends, and spend time with our families.
RHP Training Centre. PREMIUM OFF-SEASON VOLLEYBALL TRAINING (Players Manual)
RHP Training Centre PREMIUM OFF-SEASON VOLLEYBALL TRAINING (Players Manual) Table of Contents Program Overview 2 Description 3 Summary Breakdown 3 Our Goals For The Program 3 Dryland Training 4 1st Period-
Walkers Training Guide
Walkers Training Guide www.thamespathchallenge.com Welcome to The Thames Path Challenge training guide Whether you intend to tackle the 100 km or 50 km or 25 km in September 2015, you should embark on
A RUN IN, FOR, AND WITH THE EASTSIDE
A RUN IN, FOR, AND WITH THE EASTSIDE GET FAST, STRONG AND READY TO TOE THE LINE COME RACE DAY. Whether you re running your first 10K or your 100th, having a well-structured prepared training plan is your
Missy Kane s Guide to. Getting On Track. for the Covenant Health Half Marathon. (Includes training options for Full Marathon and 5k)
Missy Kane s Guide to Getting On Track for the Covenant Health Half Marathon (Includes training options for Full Marathon and 5k) Missy Kane Covenant Health Fitness Promotions Coordinator Training for
We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back
2014-15 UCR Track and Field Members, We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back to school for the start of fall quarter,
Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
Other Types of Physical Activity. Assessment Background Information Tips Goals
Other Types of Physical Assessment Background Information Tips Goals Assessment Walking Next, we will talk about physical activity. Before getting started, please complete the following questions about
Silver City Youth Soccer 16 Week Training Program
Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to
YOUR TRAINING PLAN 50KM WILLIAMSTOWN RETURN
YOUR TRAINING PLAN 50KM WILLISTOWN RETURN YOUR TRAINING PLAN 50KM WILLISTOWN RETURN VIA ELWOOD Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to
KS4 Physical Education
KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
USSA Cross-Country - Definitions of training. Table of Contents
Please use this information to design and understand training programs. Theory and ideas are always changing take from it what you can. We publish this info to help raise the level of ski racing in America.
5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
TRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017
TRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017 SPRINT DISTANCE COMPLETE WEEK 9 MONDAY 15 MAY - SUNDAY 21 MAY GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SESSION