Billy Poole-Harris Whitney Young H.S
|
|
- Percival Mitchell
- 6 years ago
- Views:
Transcription
1 Florida High Performance Camp USOC ELITE CAMP FLORIDA(ENDURANCE) Billy Poole-Harris Whitney Young H.S Free weekend! ITCCCA-Free Plane Ticket USOC- $115 Stayed with other event specific coaches Focused on Elite Athletes Focused on Critical Zone Long Term Athlete Development Unconsciously Incompetent Consciously Competent Unconsciously Competent Athleticism It s ok let them go Only Fr/So Year Jr./Sr. No Way! Coaches think that your stealing them Parents loan them to us Remember there just kids Let them have fun in high school OPRF was the greatest time of my life! 1
2 SO HOW DO YOU GET THERE? ABC s General Movements Jumping Kicking Skipping Striking Running Throwing Specific Movements Agility Balance Coordination Speed Gliding ARE WE THERE YET? Functional Athlete Development Core Power Strength Testing Linear Speed Agility Flexibility/Mobility Recovery/Regeneration We're Here! Everyday work on General/Specific Movements Fun days, supplemental training 2
3 Coach s Job High Performance Matura ATHLETE FOCUSED COACH DRIVEN SCIENCE BASED Endurance Biomechanics of Endurance Events Posture Head Core Positioning Hip Motion Foot Strike Upper Body Race Preparation & Distribution Target Splits Race Based Goals Race Positioning Surging Finishing 3
4 Training Progression General Aerobic Fitness Aerobic Theshold/Lactate Threshld Specific Aerobic Fitness Lactate Threshold/Vo2 Max General Anaerobic Fitness Lactate Tolerance Specific Anaerobic Fitness Lactate Tolerance at Race Levels Specific Critical Zone Aerobic and Anaerobic Contributions in Endurance Running Events Event % Aerobic Anaerobic Alactic 40% 55% 5% % 48% 2% % 30% <1% % 20% <1% 10,000 90% 10% <1% Event % of Vo2 Max % of Vo2 Max % % % 100% % % Critical Zone Race Demand = Race Success Important Parameters Necessary Physiological Parameters Biomechanical Parameters Psychological Parameters 4
5 Aerobic Training Aerobic Threshold Heart Rates of Beat per Minute Fatty Acid 65% Vo2 Max Aerobic Substrate Fatty Acid Beats per Minute Muscle Cell Storage Glycogen Muscle Cell/Liver Storage Continuous Running Aerobic Threshold bpm 45 minutes 2 hours 65% Vo2 Max Lactate Threshold bpm minutes 70-85% Vo2 Max Continuous Running Aerobic Threshold 8-15 miles <150 bpm 65% Vo2 Max (8:00 per mile) Lactate Threshold bpm 85% Vo2 Max (6:30 per mile) 5
6 Interval Training Short Reps High Volume Multiple Sets Low to High Intensity Incomplete Recovery 1/3 of Complete Recovery Aerobic/Anaerobic Efficiency Anaerobic Training Anaerobic Alactic Creatine Phosphate ATP 6-7 Seconds Anaerobic Glycolytic Glycogen Lactic Acid 7-90 Seconds Anaerobic Threshold Interval Training vs. Repetition Running Lactate Threshold Beats per Minute 85-90% Vo2 Max Interval Training High Total Volume; many reps, in sets Extent of Run is Short Incomplete Recovery (worthwhile breaks) Repetition Running Reps Longer in Duration (extent of run), no sets Less # of Repetitions Near Complete Recovery 6
7 Anaerobic Training Modes Maximum Velocity No more than second repetitions. Maximum Effort. Incomplete Recovery between reps/near Complete between sets. Intensive Interval Speed Endurance Repetitions of Repetitions of , Multiple 1-5, < 3000 total volume Sets, < 1200 total volume % 120% VO2 Max Intensity, % Intensity tempo Incomplete Recovery between Reps Incomplete Recovery between reps Near Complete Recovery between Near Complete Recovery between sets Sets Special Endurance I Repetitions of reps total volume Special Endurance II Repetitions of set, < 2400 total volume % Intensity Incomplete to Near Complete Recovery Extensive Interval Repetitions of meters sets, < 9600 meters total volume % VO2 Max Intensity Incomplete and/or Complete Recovery Anaerobic Glycolytic Training Speed Endurance Special Endurance I Special Endurance II Intensity % % % Extent Reps per Set Sets Session Volume Regeneration Timeframe 24 hours Normal long runs, strength runs, recovery runs, moderate tempo runs, alactic runs 48 hours Races, long runs plus, lactate threshold runs, basic glycolytic,, strong tempo runs 72 hours Long races, very strong glycolytic,, very strong or long tempo runs Immune System Protocol Sleep Patterns Nutrition Patterns Proper Hydration Electrolyte Replacement 7
8 Pre-Exercise CHO Feeding Pre-Exercise sugar No Sugar Endurance Events Blood Glucose (mg%) (1600 ) Meter Steeplechase )Time (min) (at 70% VO2 Max Middle Distance/ Aerobic Efficiency Important Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Critical Race Distribution First 93% of 400 meter Capability High Performance Matura ATHLETE FOCUSED COACH DRIVEN SCIENCE BASED 8
9 Middle Distance/ (1600) Aerobic Efficiency Important Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Critical Race Distribution More Forgiving than 800 meters Last 700 meters Critical Zone Distance/ meters (3200) Vo2 Max Race Aerobic Efficiency Critical Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Race Distribution Yearly Plan Special Considerations for Designing Training: Designing the Annual Plan Following are guidelines for implementing the principles of training theory into the design of the annual plan of training: Working Back. Training should be planned by identifying the date(s) of the most crucial competition, then working back to the onset of training as the actual training process progresses. 9
10 Special Considerations for Designing Training: Designing the Annual Plan Logical Sequencing of Training. Training themes and emphases should be arranged in some logical sequence. Certain types of training have prerequisites that must be met, and sequencing should meet these prerequisites. Following are some general considerations for the logical sequencing of training themes over the course of the macrocycle: Special Considerations for Designing Training: Designing the Annual Plan General to Specific Progression. Generally speaking, over the course of the macrocycle, training should progress from general activities to specific activities. The general activities should serve to address some prerequisite for specific training. If some general training activity is not addressing some prerequisite for specific training, it should possibly be eliminated from the program. Special Considerations for Designing Training: Designing the Annual Plan Simple to Complex Progression. Over the course of the macrocycle, training should progress from simple activities to complex activities. This provides a safe form of intensity increase. Special Considerations for Designing Training: Designing the Annual Plan Volume to Intensity Progression. Training should progress from high volumes and low intensities to lower volumes and higher intensities, over the course of the macrocycle. Increasing volume and intensity simultaneously is risky. 10
11 Special Considerations for Designing Training: Designing the Annual Plan Rest and Recovery. Opportunities for rest and recovery should be planned, and not scheduled haphazardly or left to chance. Cross Country Week Season (Max # of Meets 18) Second week in Aug to First week in Nov 9 Week Post Season Conference* IHSA Regionals (Oct 20)* IHSA Sectionals (Oct 27)* IHSA State (Nov 3)* NTN Regionals/USATF State (Nov10) Mid East Meet *good meet to do!!! (Nov17) Footlocker/ USATF Regionals (Nov 24) NTN Championships (Dec 1) Footlocker Championships/ USATF Nats (Dec 8) 11
Vertical jump performance and anaerobic ATP resynthesis
PDHPE Student Activities Comes to Life Energy Systems and Athlete Performance Adenosine Triphosphate (ATP) is required to perform any form of muscular contraction. Muscle cells only store enough ATP to
More informationPhysical Education. Friday 2 June Question book. Time allowed. Section A. Perusal time 10 minutes Writing time 120 minutes
Friday 2 June 2017 Question book Physical Education Time allowed Perusal time 10 minutes Writing time 120 minutes Section A Ten multiple-choice questions General instructions Fill in the multiple-choice
More informationAM I TRAINING CORRECTLY. Dave Sunderland
AM I TRAINING CORRECTLY Dave Sunderland England Athletics 2013 TRAINING ENVIRONMENT? WHAT ARE YOUR AIMS? ARE YOU GOING TO TRAIN ALONE WITH YOUR HOME COACHES SCHEDULE? ARE YOU GOING TO DO THE UNIVERSITY
More informationSession 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
More informationENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies
ENERGY SYSTEMS From Puzzles to Practice Carmen Bott Master s of Science Instructor of Kinesiology, Langara College www.humanmotion.com The Performance Potential of the Human Machine is dictated by how
More informationTRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil
TRAINING FOR ENDURANCE RUNNING EVENTS Dr. Joe I. Vigil You must believe and adhere to the principle of UNENDING IMPROVEMENT and the setting and achieving of even higher goals. The Biologic Law of Training
More informationThe 400-meter Conundrum
The 400-meter Conundrum Long to Short or Short to Long? Loren Seagrave Director of Track & Field and Cross Country Director of Speed and Movement Possible Origins of Long to Short Popularly held beliefs
More informationUSSA 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.
More informationConditioning 101. How To Most Effectively Program for Conditioning
Conditioning 101 How To Most Effectively Program for Conditioning Which Athlete Has a Higher Level of Conditioning? Floyd Mayweather Aaron Rodgers What Is Conditioning? Conditioning is a measure of how
More informationChapter 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
More informationCoaching Applications Training Zones Revisited
J. Swimming Research, Vol. 19:2 (2012) Coaching Applications Ernest W. Maglischo, Ph.D. 1970 Lazy Meadow Lane Prescott, AZ 86303 USA ewmaglischo@cox.net Abstract The purpose of this paper will be to describe
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: Application of Principles of Training Key points Application of the principles of training Specific examples of how to apply the principles of specificity,
More informationEnergy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system
Energy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system Chemical energy (food) is converted to mechanical energy through the energy systems of the body. Carbohydrate,
More informationTHE 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
More informationIntroduction to your customized IMBA Training Plan
Introduction to your customized IMBA Training Plan READ THIS ENTIRE DOCUMENT PRIOR TO BEGINNING YOUR TRAINING Congratulations on taking a solid step towards reaching your racing goals - whether this is
More informationNeeds Analysis. Machar Reid and Miguel Crespo International Tennis Federation LEVEL III COACHES COURSE
Needs Analysis Machar Reid and Miguel Crespo International Tennis Federation Introduction Principles of physiology Physiological needs analysis Other performance-determining variables Mechanical demands
More informationTaranaki 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
More informationTHE 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
More informationHAUTE 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
More informationTeachPE.com progress charts
Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify
More informationGeoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School
Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School Activity is characterized by high-intensity intermittent skating with rapid changes in velocity and duration. Aerobic and anaerobic
More informationDaily 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
More informationPeriodization as a philosophy of training program design
Periodization as a philosophy of training program design Introduction The General Adaptation Syndrome (GAS) helps us understand how a training stress improves an athlete s physiological capacity and why
More informationTapering: The Workouts and Beyond
Tapering: The Workouts and Beyond Wisconsin Track and Field Clinic 2018 I am happy. My coaches had me ready in my mind and my body felt so light. Kenenisa Bekele 12:37.35 Outline of Wisconsin Tapering
More information2019 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
More informationTHE 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
More informationINTRODUCTION TO POWER METRICS. Training and Analysis Joe Friel, MSc
INTRODUCTION TO POWER METRICS Training and Analysis Joe Friel, MSc That which is measured improves. Overview Part 1: Advanced Metrics Part 2: Power-Based Planning Part 3: Analyzing Session Power Data Part
More informationIntensity: 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
More informationGENERAL 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
More informationWe 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!
More informationACE Personal Trainer Manual, 4 th edition. Chapter 5: Introduction to the ACE Integrated Fitness Training TM Model
ACE Personal Trainer Manual, 4 th edition Chapter 5: Introduction to the ACE Integrated Fitness Training TM Model 1 Learning Objectives This session, which is based on Chapter 5 of the ACE Personal Trainer
More informationTypes of Muscle Movement:
Types of Muscle Movement: Concentric: Muscle fibres shorten Eccentric: Muscle fibres lengthen Isometric: Muscle fibres do not change in length Muscle Fibres and Energy Systems ATP=ENERGY Slow-Twitch vs.
More informationEnergy for Muscular Activity
Energy for Muscular Activity Chapter 7 Sport Books Publisher 1 Learning Objectives: To develop an awareness of the basic chemical processes the body uses to produce energy in the muscles To develop an
More informationBURNOUT The Overtraining Syndrome in Swimming
BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,
More informationThree Metabolic Pathways. PSK 4U Unit 5: Energy Systems Days 2-3
Three Metabolic Pathways PSK 4U Unit 5: Energy Systems Days 2-3 The Energy Systems The ability to move, work or play sports is dependant on supplying sufficient energy at the required rate for the duration
More informationMY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will
More informationMarathon 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
More informationWHS 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
More informationVO2MAX TEST.
AEROBIC CAPACITY Aerobic capacity refers to the maximum amount of oxygen that the body can utilize in an exercise session It is possible to improve aerobic capacity over time, and it is also possible to
More informationMarathon 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
More informationMarathon 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
More informationVolume v Intensity Through Maturation
Volume v Intensity Through Maturation What if any, changes would you make in the programme of a young athlete going through puberty? Jenny Harris National Coach Mentor Youth Development (Endurance) jharris@englandathletics.org
More informationCoaches Guide: Physical Preparation for Ice Hockey. Michael Donoghue, CSCS
Coaches Guide: Physical Preparation for Ice Hockey Michael Donoghue, CSCS What does Good Training look like? Training Philosophy 1. Do no harm Make sure that everything we do is done correctly. Quality
More information2011 USTFCCCA Annual Meeting
Caryl Smith Gilbert Caryl Smith Gilbert 2011 USTFCCCA Annual Meeting What t is Power? Why y do we need Power? Where do we use Power? When do we use Power? How do we develop Power? As horizontal velocity
More informationHalf 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
More informationMarathon 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
More informationReadiness for Soccer
Youth Fitness? Readiness for Soccer Readiness for sports is the match between a child s level of growth, maturity and development, and the task demands presented in competitive sports. Robert M. Malina,
More informationweight 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
More informationPerformance 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
More informationPHYSICAL FITNESS AND HEALTH. 3º eso. Notes also available on bilingualpe.wordpress.com
PHYSICAL FITNESS AND HEALTH 3º eso Notes also available on bilingualpe.wordpress.com What is health? According to WHO (World Health Organization) is a state of complete physical, mental and social well-being
More information2015 McGill Triathlon
2015 McGill Triathlon TRAINING CONCEPTS AND PROGRAMMING Presented by Luc Morin 1. Training vs. Working out (5min) 2. Similarities and differences between Sports (10min) 3. Similarities and differences
More informationINTRODUCTION TO THE AEROBIC BUILDING PHASE
INTRODUCTION TO THE AEROBIC BUILDING PHASE By now, you are well into the Base Training Phase of your duathlon training program. Not only have you increased your total weekly mileage, but your long run
More informationJump Squad Mentality
Developing Jumpers Jump Squad Mentality Training of the Biomotor Abilities Speed Accel->Absolute->Speed Endurance Strength General strength and strength endurance-> power development-> absolute strength
More informationANSWERS TO CHAPTER REVIEW QUESTIONS
(b) The use of CHOs for ATP production greatly increases at around 85 per cent VO 2 max because the body is entering anaerobic metabolism that uses only CHOs as a source. Below 85 per cent there may be
More informationTHE USE OF LACTATE THRESHOLD IN TRAINING
THE USE OF LACTATE THRESHOLD IN TRAINING By Richard W. Field Richard Field discusses the concept of pulse rates to determine workout intensities and outlines how the controversial Conconi test can be used
More informationExercise Physiology. Driving force behind all types of work Conversion of stored energy to mechanical energy
Exercise Physiology Driving force behind all types of work Conversion of stored energy to mechanical energy What Influences Athletic Ability? Genetics Training Training methodology Environment Nutrition
More informationC2 Qu1 DP3 How does training affect performance?
C2 Qu1 DP3 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 3 If you look at the syllabus you can see this dot point is about the principles
More informationHealth and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit?
PHYSICAL FITNESS Health and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit? What is health? Health does not mean the absence
More informationCHAPTER 7 Energy for Muscular Activity
CHAPTER 7 Energy for Muscular Activity Kinesiology Books Publisher 1 TABLE OF CONTENTS Chemistry of Energy Production Three Energy Systems Immediate Energy: Phosphagen System Short-term Energy: Glycolytic
More informationTHEORY OF FIRST TERM. PHYSICAL EDUCATION: 3rd E.S.O.
THEORY OF FIRST TERM. PHYSICAL EDUCATION: 3rd E.S.O. 1.- WHAT IS THE PHYSICAL CONDITION? It is a set of characteristics of our body that allows us to perform any physical activity in an appropriate way.
More informationEXERCISE PHYSIOLOGY. Dr Nicolas Theron Tel : (051)
EXERCISE PHYSIOLOGY Dr Nicolas Theron Tel : (051)4476559 Cardio-respiratory fitness Heart and blood vessels Lungs Oxygen transport and utilization Neuromuscular function Metabolism Muscle Classification
More informationLATE ADOLESCENCE. "Optimising the engine" & speedskating specific skills and fitness Male 16-18; Female Male 16-18; Female 15-17
Stage 1 Stage 2 Stage 3 Stage 4 Stage 5 FUNdamentals Train Training to train Training to Win Training to Win CHILDHOOD LATE CHILDHOOD ADOLESCENCE LATE ADOLESCENCE EARLY ADULTHOOD ADULTHOOD ADULTHOOD PHASES
More informationMiddle 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
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More informationThe information in this package provides some guidance on planning physical training on a year round basis so to promote athlete technical
PHYSICAL TRAINING GUIDELINES The information in this package provides some guidance on planning physical training on a year round basis so to promote athlete technical performance in training and competition
More informationBIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationTraining Methods. Remember : FRCIFCP. Fartlek. Resistance Circuit Interval Flexibility Continuous Plyometrics Pilates / Fitball
Remember : FRCIFCP Fartlek Resistance Circuit Interval Flexibility Continuous Plyometrics Pilates / Fitball Fartlek: A variation of continuous training with bursts of speed so the anaerobic system is also
More informationConcepts of Health and Fitness Physical Education Final Exam Review
Concepts of Health and Fitness Physical Education Final Exam Review Benefits of Exercise 1. Lowers resting heart rate 2. Releases daily stress 3. Reduces risk of heart disease 4. Improves circulation and
More informationStrength and Core Stability - Handout
Strength and Core Stability - Handout The National Physical Activity Guidelines for Australians are simple to achieve by focusing on: Thinking of movement as an opportunity, not an inconvenience. Being
More informationGeneral Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week
General Nordic Ski Training Month May June July Cardio *All cardio in this column should be done in zone 1. Begin to develop aerobic capacity (in zone 1). Lots of long, easy distances (ranging from 40
More informationCardiovascular Fitness
Cardiovascular Fitness "Cardio" = heart "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system. 1 CV Fitness & Health
More information24-Week Off-Season Trainer Series
24-Week Off-Season Trainer Series Improve your aerobic base, pedaling technique, strength, and add intensity prior to your specific in-season race preparation training. The stationary trainer is one of
More informationACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions
ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,
More informationLegal Disclaimer. Mixed-Type Residual Training A systematic approach to developing the well-rounded Tactical Athlete
Legal Disclaimer All information contained within this presentation, not limited to but including; any written and/or spoken material(s), thoughts, and ideas are those solely of the presenter(s) and author(s)
More informationWater. 1. Which of the following are macro-nutrients? A: Fibre, Fat, Protein B: Protein, Fat and. C: Vitamins, Minerals, and Fibre
10 Questions 1. Which of the following are macro-nutrients? A: Fibre, Fat, Protein B: Protein, Fat and Water C: Vitamins, Minerals, and Fibre D: Carbohydrate, Fat and Protein 2. What is the correct equation
More informationHalf 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
More informationTRAINING PLANNING. Career and training planning for Juniors Planning: : particularities and suggestions (based on a National. Luís MC Cardoso (POR)
TRAINING PLANNING Career and training planning for Juniors Planning: : particularities and suggestions (based on a National Reality) Luís MC Cardoso (POR) MSc. in Biomechanics in Swimming FMH-UTL (2004)
More informationPlanning and Organizing Track Programs and Workouts
Planning and Organizing Track Programs and Workouts Designing and Planning Your Program by Buzz Andrews, Track Coach, Lake Highlands H.S. To have a successful track program, track coaches have to be great
More informationTypes of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012
Or rather a lack of it! Types of Flexibility Types of Flexibility STATIC FLEXIBILITY Slowly moving into a stretched position Holding the stretched position Sitting in the splits DYNAMIC FLEXIBILITY Involves
More information2015 Thompson Educational Publishing, Inc. 3. What Are Nutrients?
2015 Thompson Educational Publishing, Inc. 3 What Are Nutrients? Nutrients are chemical substances obtained from food and used by the body for many different processes. They are the raw materials our bodies
More informationEducating 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
More informationThe Purpose of Training
The Purpose of Training Training improves the physiological capacity of athletes to bring out the best performance possible. The demands of the sport can be identified by undertaking an activity analysis.
More informationHIGH 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
More informationRunning Threshold VO2 max Test Results
Running Threshold VO2 max Test Results Peak Centre for Human Performance 1565 Maple Grove Rd Kanata, ON 613-737-7325 www.peakcentre.ca PERSONAL INFORMATION Name: Kristin Marvin Weight: 158.0 lbs Date:
More informationPERIODIZATION. What is Periodization? Why Use Periodization? Why Use Periodization?
What is Periodization? PERIODIZATION Joe Signorile, Ph.D. Simply stated PERIODIZATION is a TRAINING CALENDAR which provides the proper mix of WORK AND RECOVERY to OPTIMIZE TRAINING BENEFITS. Why Use Periodization?
More informationHOUR OF POWER Rowing WA
HOUR OF POWER Rowing WA Physiology of Rowing: The assessment and management of athlete training load and adaptation Presented by Martyn Binnie WAIS Sport Scientist 1 Overview Demands of the sport and athletic
More informationSTRENGTH & 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
More information1. What is cadence? 2. Swimming- Swim faster-tempo and cycles 3. Biking- Manipulation of cadence to enhance bike fitness.
Jackie Miller Owner-Britfit Personal Training & Coaching LLC Her 20+ years of competitive racing and work experience in the Health and Fitness Industry, provides an effective mix of real time experience
More informationANNUAL PLAN: 4. General Competitive
ANNUAL PLAN: Training Phase 1. General Preparation 2. Specific Preparation 4. General Competitive 5. Finals Month Feb March April May June July August Week 1 2 3 4 1 2 3 4 Program Fitness Footwork Ball
More informationCross Country Training System
Cross Country Training System Development Phases Domain Phases Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and
More informationIn 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
More informationIn 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,
More informationSLB 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,
More informationCHAPTER 2 FATIGUE AND RECOVERY
SECTION A CHAPTER 2 FATIGUE AND RECOVERY 188 CHAPTER 2 FATIGUE AND RECOVERY Fatigue Effects of fatigue on performance Performance can be affected by muscle fatigue, the depletion of energy stores in muscle
More informationTraining 1. Training c Training. For AQA
Training 1 Training Training 2 What you will learn about in this topic: 1. Methods of training 2. What each training method develops 3. How each method works Training 3 Learning objectives By the end of
More informationMAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick
MAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick [Velo News, Vol. 33/No. 19, December 20, 2004] Most cyclists will tell you they ve heard of slow- and
More informationFitness Planning Consultants, Inc.
Fitness Planning Consultants, Inc. Presents RUN FASTER METHOD S Quick Speed Improvement Workout By Adam E. Kessler, CSCS, USAW Sport Performance Coach Fitness Planning Consultants, Inc. P.O. Box 20323
More informationTRAINING PRINCIPLES INTRODUCTION. Functional unit principle. General or multilateral principle.
TRAINING PRINCIPLES FUNCTIONAL UNIT PRINCIPLE GENERAL OR MULTILATERAL PRINCIPLE CONTINUITY PRINCIPLE PROGRESSION PRINCIPLE OVERLOAD PRINCIPLE RECOVERY PRINCIPLE (ADAPTATION) INDIVIDUALITY PRINCIPLE MOTIVATION
More information