BOBCATS ADM. Borough Of Burnley Competitive Advanced Training Squad. County Squad

Transcription

1 BOBCATS ADM Borough Of Burnley Competitive Advanced Training Squad County Squad

2 LONG TERM ATHLETE DEVELOPMENT There are five stages of the LTAD framework: FUNdamental basic movement literacy SwimSkills building technique Training to Train building the engine Training to Compete optimising the engine Training to Win maximising the engine

3 Stage 1: FUNdamentals The FUNdamental stage should be structured and fun. The emphasis is on developing basic movement literacy, and fundamental movement skills. Stage 2: SwimSkills This stage is where young swimmers should learn how to train and develop the skills of their specific sport, and learn the basic technical/tactical skills. Stage 3: Training to Train At this stage there should be an emphasis on aerobic conditioning. This is the stage where there is greater individualisation of fitness and technical training. The focus should still be on training rather than competition, and the training should be predominantly of high volume, low intensity workloads. Stage 4: Training to Compete During the training to compete stage there should be a continued emphasis on physical conditioning, with the focus on maintaining high volume workloads but with increasing intensity. During this stage, training should also focus on developing maximum strength gain through the use of weights. This should be coupled with continued work on core body strength and maintaining suppleness. Stage 5: Training to Win This is the final stage of athletic preparation. The emphasis should be on specialisation and performance enhancement. All of the athletes physical, technical, tactical, mental, and ancillary capacities should now be fully established, with the focus shifting to the optimisation of performance. For more in depth information on the LTAD, please visit or

4 Bobcats (Borough Of Burnley Competitive Advanced Training Squad) is Burnley s elite training program with an aim at producing Regional, National and International swimmers. Training out of St. Peter s Sports Centre with the support of Burnley Leisure, the squad consists of 50 full time squad swimmers over three squads and up to a further 30 pre-squad academy swimmers who have been individually selected into the program. Coached by a dedicated Head Coach; Assistant Coach; Strength and Conditioning Coach; and numerous volunteers, the squad has continued to produce swimmers at the highest level of the sport. Head Coach: Noel Horton Lead coach to National Squad, talent identification, squad structure and running of the program Assistant Coach: Craig Lord Lead coach to Regional and County Squads, talent identification and competitive development of young talent Strength and Conditioning Coach: Lewis Fox Lead coach to dry side training, gym program, development of mobility and flexibility Contact: burnleybobcats@gmail.com Website:

5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pool Focus AT Free Off AT IM Off AT Form MVO2 Off AM Time Land Focus Off Off Off Off Off Off Off Off Plyometrics Off Time Off Off Off Off Off Off Pool Focus A2 Skills + Turns (Small Pool) Off Off A1 Recovery + A2 Kick A1 Recovery + Skills Off Off PM Time Off Off Off Off Land Focus Off Off Off Core Off Off Off Time Off Off Off Off Off Off

6 Training Zones Name HR (bbm) RPE Description Zone 1 A1 A2 Aerobic Low Intensity Aerobic Maintenance > <5 5-6 Base conditioning and technical training; warm up and swim down. Predominantly fat metabolism; largely slow-twitch fiber recruitment Base aerobic training. Improves cardio-respiratory system; enhance lactate removal Zone 2 AT Anaerobic Threshold Maximal Lactate Steady State where Lactate production = Lactate removal. Optimal intensity for development of aerobic capacity Zone 3 MVO2 Aerobic Overload High intensity work at VO2max. This type of training inclues heart rate and Vcrit sets. Improves VO2max and aerobic power Zone 4 Zone 5 LP LT Speed Lactate Production Lactate Tolerance Sprinting - ATP-PC N/A N/A Training intensity results in maximal speed of lactate build up. This type of training includes Race Pace training. Enhances rate of glycolytic energy production High intensity work with medium rest to improve buffering. Developing the ability to tolerate lactate / acidity in the muscle High intensity, short duration, long rest repeats. Designed to improve alactic energy production (ATP - PC), neuromuscular coordination and fast twitch muscle fiber recruitment BOBCATS ADM training program requires the swimmers to take responsibility of their own training schedule. This encourages swimmers rely on themselves, and help enhance their ability to compete and handle competitive pressure. Athletes are required to learn the different energy systems used, to better enhance their sessions focus point and apply that knowledge to their training. This will enable the swimmers to know why they do various sessions and how it will improve their athletic development.

7 Kit Swimmers will be required to bring aids to training to help better themselves during skill work and key sets. These aids also assist in reinforcing good habits over distance. Below is a kit list required for swimmers; Kick Board Kick aid to assist in buoyancy during kicking exercises Pull buoy Aid to keep hips afloat in correct position during pulling exercises Fins Aid to emphasise the feel of a correct kick, and aid in speed and support Paddles Aid to emphasise the feel a correct travel of pull, build power and strength in swim exercises Bottle To keep swimmer hydrated during training

8 Nutrition Training An athlete should know the importance of their diet and the part it plays in their performance. As part of the training programme Bobcats ADM will provide support and information about nutrition. Here are some hints to get started. Nutrition - Competition 2-4 hours before competing eat one of the meals: - Pasta, chicken and sauce - Jacket potato, tuna and beans - Cereal and toast Immediately after: - Milkshakes - Milk and banana - Yoghurt drinks - Fruit Smoothies - Sandwiches with lean meat

9 Hydration - 2% dehydration = 10% performance drop, during training stay hydrated - drink approximately 750ml per hour - Water/light squash Recovery - Repair, refuel and adapt - Repair: protein. Refuel: carbohydrate - Ensure a combination of 50g-70g carbohydrate (e.g. banana) plus 20-39g protein (e.g. 1 pint of milk) Health - Vitamins and minerals are key, at least 5-7 different pieces of fruit every day 1 hour before training: - Cereals, Fruit, Fruit shakes, Milkshakes 1 3 hours after training: Lean beef, rice and sauce, Chicken, pasta and sauce, Fish, potatoes and vegetables, Sweet potato, salad and cottage cheese

10 Land Training Land training is an imperative part of swimming development. It enables athletes to build strength, power, improve speed and agility while enabling the swimmer to use these with the correct form and technique. To improve these aspects, a land training program is in place to enable improvement. Improvement and building strength around joints, combined with a strict and vigilant pre-exercise and post-exercise mobility and range increasing exercises, can reduce the risk of injury and hampering ailments. Season progression will be monitored over pre-season, mid-season and end-season screenings. Testing and monitoring will include: Jump Mat Measure power, speed and velocity (relevant to starts and turns) Sit and reach box Measure flexibility and mobility (relevant to application of pressure in correction motion) Long jump Measure power and strength of jump (relevant starts)

11 Exercises must be complete in a controlled manner with correct form Pre Pool Exercises Exercise Instruction Duration Arms Swings Figure 8 Arm Swings Swing arms forward and backwards individually. Swing arms forwards and backwards in an alternative motion. Swing arms forwards and backwards together Swing arms in a figure of 8 motion individually 2-3 minutes 2 minutes Elevated Arm Hip Swings Lift arms up, with elbows at shoulder height. Rotate body from hips 1 minute Finger to Toe Windmills Leg Swings Squat Jumps Keeping legs extended, bend over and swing opposite hand to opposite foot in a windmill fashion Swing legs backward and forwards from hip, keeping knees loose but extended. Swings legs inside in an abduction and aduction fashion from hips keeping knees loose but extended Slowly lower down for a count of three in a 'prisoner squad' position, then explode from position and jump as high as possible in streamline position 1 minute 2-3 minutes 10 times through

12 Pre / Post Pool Routine The 3 Areas The 3 key areas targeted in this routine are Streamline / Hip Flexors / Hamstrings. Streamline is important for: body position in the water; fly kick; starts; turns; stroke length. It can be restricted by your neck / upper back (thoracic) / shoulders (pecs, lats, rotator cuff) / low back / hip flexors. Hip Flexor flexibility is important for: body position in the water; fly kick; starts; turns; breaststroke recovery phase on kick. It can be restricted by your hip flexors (these run from your mid-back to your leg!) / quads (front of thigh) / outside of hips / ITBs (outside of thighs) / Gluts Hamstring flexibility is important for: body position in the water; starting position on the blocks. It can be restricted by your feet / calves (back of lower leg) / hamstrings (back of thigh) / ITBs (outside of thigh) / gluts (bottom!) / lower back / upper back. And finally, flexibility in these 3 areas can help reduce injury risk, which means less time out the water. The Routine

13 There are 6 exercises for each of the 3 areas The exercises are a combination of releases to release the tight muscle, mobilisations to get the muscle and associated muscles moving and stretches to improve the length of the muscle. It is not expected that you do the entire routine before and after each session. However, it is important that you use the time you do have to do part of this routine, even if it is only 5 minutes. Whether you pick one area per day and rotate them or do the stretches and mobilisations before and the releases after your session. You can also include these as part of any land-based training that you do. It is up to you and your coach to decide what works best for you! Equipment You need a ball / peanut / roller. Keep them in your kitbag! The ball can be a tennis / golf / hockey / lacrosse / cricket ball. You choose! To make a peanut tape 2 tennis balls together. To make a roller, wrap a towel round a water bottle

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20 Communication Updates will be sent out via social media, and website. Our competition calendar will be available online with the relevant entry forms attached Swimmers must: Sign Members Code of Conduct form (available from Welfare Officer) This can be found at For any queries please contact