2014 UD Synchro Festival: Power Production and Periodization Kat Arbour For more info on training Synchro Teams - GO TO

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Martina Anderson
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SYNCHRO COACHES Overview 1. Physical Needs Of Synchro Skaters 2.

10-week Plan: Blend Low, Med, High Intensity Drills Into Weekly Workouts 4.

Power Development And Plyometric Training Step 1: Develop Stability - Groundwork Balance, body control & alignment,

1 SYNCHRO COACHES Overview 1. Physical Needs Of Synchro Skaters 2. Power Development, Plyometric Training, Staying in the Training Zone week Plan: Blend Low, Med, High Intensity Drills Into Weekly Workouts 4. Annual Planning for Synchro (Periodization) 1. Physical Needs Of Synchro Skaters 2. Power Development And Plyometric Training Step 1: Develop Stability - Groundwork Balance, body control & alignment, isometric exercises (core, knee, ankle) Step 2: Develop Strength Eccentric and concentric Control direction changes Technique in movement Ability to apply a force (pull / push / squat / jump) Step 3: Develop Power Power = Force X Velocity Goal is to apply Force very quickly to produce explosive action 1

Plyometric Training Improves Muscle Power POWER = FORCE X VELOCITY To Increase POWER, either/both force of push and how quickly the force is applied need to increase On- Ice Power : ability to

2 Plyometric Training Improves Muscle Power POWER = FORCE X VELOCITY To Increase POWER, either/both force of push and how quickly the force is applied need to increase On- Ice Power : ability to QUICKLY apply a FORCE into ice Define PLYOMETRICS: Any exercise in which muscles are repeatedly / rapidly stretched ("loaded") then contracted EX: Repeated jumping high off the ground Ex: Clap push- ups Plyometric Guidelines 1. Gradually increase overload forces to prevent injury 2. Appropriate recovery time for bones, ligaments, muscles, & tendons is needed between exercise bouts 3. Incorporate plyometrics into full body workouts 4. Recommended Training Surfaces: spring floors, thick rubber mats, suspended hardwood 5. Injury risk Increased: poor shock absorbing surfaces concrete, unsuspended hardwood Is More Training Better? Training to improve conditioning and training leading to an overuse injury are on the same continuum, since appropriate training for any sport causes microscopic injuries called micro-traumas to the tendons, bones or joints structures. Micro-traumas are completely normal! Listening to your body is key! A nagging ache that won t go away is a sign that the micro-traumas in the tissues are starting to build up. Attending to the causes of the minor ache can completely prevent an overuse injury from occurring! Overuse injuries occur when micro-traumas cannot heal between training sessions: Training is too difficult for the current level of conditioning (strength or flexibility) Acquired skills are performed too often without adequate recovery between training sessions (too many Biellmann s, spread eagles, jumps) Foot Injuries: Skates are too stiff / too broken down and are injuring feet Recovery Time and Recovery Nutrition allow the body to naturally repair the micro-traumas. With appropriate recovery, the tissues heal stronger than before which improves strength & conditioning while staying in the Training Zone! Recovery Time is the time between training bouts to the same muscle group. Depending on the intensity of the workout, the athlete may need 1, 2 or 3 days of recovery before training the same body part. Recovery Nutrition is the food energy you put in your body to help your working muscles recover from the training you just did and prepare for the next bout of exercise or training, whether it is immediate or the next day. Bottom line: To remain in the Training Zone, the off-ice conditioning program is tailored to the skater s age, discipline and level. Having a daily nutrition and training strategy to optimize muscle fueling and to prevent muscle breakdown will help improve athletic conditioning. This can help reduce your risk of developing overuse injuries! 2

By the 10th week, the athlete can safely tolerate 80-120 high intensity foot contacts 3.

3 EXAMPLE: For the first 2 weeks, 4 low intensity drills are chosen, each drill repeated twice (8 sets) Each set of drills has up to 10 reps Total foot contacts = 8 drills X 10 reps/drill = 80 foot contacts By the 10th week, the athlete can safely tolerate high intensity foot contacts Week Plan: Blend Low, Med, & High Intensity Drills Into Weekly Workouts (Same table, filled out with exercises) 3

Putting It All Together Start Progression 5 months before key

1-2 : Blend into a Strength Workout Strength Workout of 12

4 Putting It All Together Start Progression 5 months before key competition Blend plyo drills into total-body training Weeks 1-2 : Blend into a Strength Workout Strength Workout of 12 total exercises / 3 circuits of 4 exercises Weeks 9-10 : Blend into HIIT Workout 4. Annual Planning for Synchro Teams (Periodization) Full Year Plan: Peak Condition at Key Competition 4

Training intensity gradually ramps up heading towards the first major competition, then cycles through recovery and rebuilding phases between the other major competitions.

5 The Periodized Plan is a Training Map Training Map lays out the annual plan and progresses through the different training phases. One phase serves as the foundation for the next, and the off-ice training program builds upon itself over the year to progress skaters gradually and consistently in conditioning. Training intensity gradually ramps up heading towards the first major competition, then cycles through recovery and rebuilding phases between the other major competitions. * Each bar on the Training Map is 1 week, consisting of 3-5 different Workout Plans. * Each Daily Workout Plan is combines a few different workout sections for Cardio, Total Body Strength / Power, High Intensity Cardio Training or High Intensity Interval Training, Core, and Flexibility. * The contribution of each workout section depends on the Training Phase. 5

6 Ice Dynamics offers full-year training plans to all skaters, including the all-new Competitive Synchro Track! Skaters login to daily workouts on computer or mobile device Video demo linked to each exercise in every workout Full-year training plan, one day at a time o Sequence of off-ice training peaks for competitions o Skaters steadily improve performance Synchro Track: o Coaches can monitor training frequency of skaters o 3 days/week o Minimal equipment needs The following workouts are from the Competitive Synchro Track Daily Off-Ice Warm Up: Min 6

7 Workouts do usually require some basic equipment such as resistance bands and stability balls or medicine balls, however these sample workouts do not need any equipment. Sample Workout 1 (Typical Early Off Season Phase) Training for power needs to progress through specific stages to first develop the necessary strength and stability. TOTAL BODY STRENGTH (Level 1 strength and stabilization) Complete each Circuit 3x's. For each cycle through a Circuit, compete each exercise once. Each set is 30 sec, rest 10 sec between exercises. Rest 2 min at end of Circuit. Circuit 1 2 Leg Squat - thighs and arms // to floor, spine and shins // to each other. To ascend: heels down, hips forward, chest up 3 Hoop Lateral Hoop Run and Stick -start on outside foot, step laterally into 3 hoops: InInOut - STICK on sides Push Ups or Limbo Push Ups (good for Lifts) Partner Rows (X arms) - or - Prone T-Y Alternate Leg Lowering Prone Bridge Windshield Wipers alternate legs every 3 reps Circuit 2 Lateral Squat lat lunge hands behind head, 90 bending leg, heel down 2 foot Squat Jumps - Squat / Jump / Stick Spiral to 135 Leg in Front, hold ankle - 3x Balance left and right leg Single Leg Hip Lift Hip Hike with1 knee to chest Plank to Side T - Lift Bottom Leg Supine Table Top with alt leg extension horiz. then vert. FLEXIBILITY Complete each side of each stretch 2-3x s for seconds each. Focus on Spirals and Splits o 3 Shoulder Stretches behind Back: 1. Hold Elbows, 2. Reverse Prayer, 3. ER/IR o Forward Bend, Knees Bent and Straight o Standing A, Knee Bent and Straight o Kneeling Hip Flexor Stretch o Spiderman - Slow Arm UUDD, 5 / side o High Kneeling Hamstring Stretch (SL HS stretch) o Low Kneeling Hamstring Stretch (sit on heel, fb hs stretch) o Pigeon - Trunk Up and Trunk Down o Cresant Moon o Kneeling Spiral o Supine Straight Leg Raise: Start on back with one knee into chest; the other foot is flat on the floor with the knee bent. Holding the ankle of the top leg, flex/extend top knee, and use a strap around top foot if unable to reach foot with knee straight up. Slowly repeat and gradually straighten the leg on floor until calf is touching down and top leg is fully extended. o Stand Straddle Foot Side (135 ) o Splits Wall o Spiral Toe on Wall 7

8 Sample Workout 2 (Typical Early or Late Off Season Phase) Sample Workout 2 is an example of an Elite level Daily Workout Plan including sections for High Intensity Cardio Training, Core Strength and Flexibility. High Intensity Cardio Training incorporates equal times of high intensity exercise such as an agility or plyometric drill, paired with a strength exercise. Breathing rate and heart rate increase during the high intensity phase, then slightly recover during the strength phase, while muscle fatigue in increased. The overall effect of pairing exercises in this manner is improved cardiovascular fitness and endurance. HIGH INTENSITY CARDIO TRAINING (Alternate Strength & Cardio Exercise) Repeat each Group of 2 exercises 4 times; 30 second per exercise, 5-second transition between exercises. Rest 2 minutes between Groups. (4 minutes to complete a Group) Group 1 PLANK Arm UUDD Front/Back/Front Lunge - Double Lunge Jump LB Power Group 2 Alt Side Step Lunge - Touch Down Burpee Single Leg LB Power Group 3 PARTNER Scaption 2 Squat - 2 Half Turn Squat Jumps LB Power Group 4 Single Leg Squat / Pistol Squat Skater Leaps - 10 step accelerate LB Power Group 5 Push Up Jacks (Legs Only) Lateral Step Over's - Imaginary bench LB Agility Group 6 Singe Leg Dead Lift In-Place: 10 Run, 5 Tuck Jumps repeat 4,3,2,1Jumps LB Power UB Str, Core LB Strength UB Strength LB Str/Endurance UP Str/Power LB Strength CORE STRENGTH Compete each exercise for 4 consecutive sets of 20 seconds, rest 10 sec btw sets. Rest 30 seconds before starting the next exercise. Prone Bridge / Alt Arm or Leg Side Bridge - Star or Runners Hip Hike - Supine, Single Leg - Opposite knee to chest Hip Rolls - Supine, both legs side to side, both shoulders on floor Alternate Leg Lowering Crunch with Breathing FLEXIBILITY Complete each side of each stretch 2-3x s for seconds each. o Forward Bend, Knees Bent and Straight o Standing A, Knee Bent and Straight o Supine Hamstring, Knee Bent and Straight o Butterfly to Straddle Sit o Spiral Toe on Wall 8

9 Sample Workout 3 (Typical Late Off Season or Pre Season Phase) Sample Workout 3 is an example of an Elite level Daily Workout Plan including sections for High Intensity Interval Training and Flexibility. The skater benefits from High Intensity Interval Training by developing anaerobic stamina similar in effort to a full run-through of a long program, and the skater should feel comparably challenged. Over the course of several months, the length of the intervals gradually increase until the skater is able to tolerate bouts of very high intensity exercise up to the length of the program. This significantly decreases the on-ice discomfort associated with doing long programs! HIGH INTENSITY INTERVAL TRAINING (All High Intensity Exercise) For 3 minute interval: Complete each of the 6 'Interval 1' exercises for 30 sec each, 5-second transition between exercises. Rest 2 minutes between Intervals. Complete each Interval twice for 4 Intervals. To increase or decrease the interval time, add or delete sets of exercises. Interval 1 Front/Back/Front Lunge - Double Lunge Jump Killer - Lunge Ladder/ DoubleLungeJump Ladder High Knee 'Hurdles' - 8 each Fwd/Left/Right 4 Single Leg Bounding, Change Legs Side Shuffle - 2 Left / 2 Right Power Skips / Grape Vines (Left/Right) - 30 feet each Interval 2 2 Broad Jumps / Back Pedal to start Jump Rope - Fast Alt Legs Push Up Jacks Skater Leaps 8 fast 2 slow, repeat 2 Squat / 2 Squat Jumps Burpee + Half or Full Turn Jump FLEXIBILITY Complete each side of each stretch 2-3x s for seconds each. Focus on Spread Eagles o Spiderman - Slow Arm UUDD, 5 / side o Butterfly to Triangle Sit o Straddle Sit o GroinWideKneel 1 Leg Rotate o GroinWideKneel 2 Leg o Supine - Wall Bent Knee Groin Stretch to Spread Eagle o Prone - Wall Spread Eagle o Wall - Seated Hip Rotator Stretch o Supine Half Butterfly to straight leg groin stretch: Start on back and lift legs to hold 1ankle with knee out to the sides (butterfly), the other foot is flat on the floor with the knee bent. Holding the ankle of the top leg, flex/extend top knee, and use a strap around top foot if unable to reach foot with knee straight and leg out to side. Slowly repeat and gradually straighten the leg on floor until calf is touching down and top leg is fully extended. Remain flat on back with even weight on both sides of pelvis. Do not rock to the top leg side. o Standing Spread Eagle - hold on and lean back (END Coaches) 9

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle