Building A Yearly Training Plan: The High Performance Process. Scott Willgress MKin, CSCS, CEP Canadian Sport Centre Atlantic
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1 Building A Yearly Training Plan: The High Performance Process Scott Willgress MKin, CSCS, CEP Canadian Sport Centre Atlantic
2 About Me Master s Degree in Exercise Physiology University of Calgary Canadian Sport Centre Atlantic Lead, Strength & Conditioning / Physiologist Planning and monitoring Testing Strength program design and implementation Sports include: Canoe/Kayak, Sailing, Women s Hockey, Gymnastics, snowboard, basketball, volleyball, boxing, Dalhousie University Lecturer, School of Health and Human Performance
3 Know what matters, measure what matters, improve what matters - Matt Jordan
4 High Performance Process Pillars of Performance (Know what matters) Technical Tactical Physical Mental Health / Lifestyle Results Comparison Gap Analysis (Measure what matters) Gap Identification Gap Mitigation Strategy Data Collection Performance Pathway (Improve what matters) Deliberate Practice Yearly Training Plan
5 Pillars of Performance Gymnastics example Technical Beam upgrade Bars upgrade Vault Consistency Floor Routine Tactical Pre Competition Warm UP Skill difficulty vs probability of success Physical Speed Strength LB Power Specific Endurance Mental Mental Skills Compete level Arousal Control Self Belief Performance State Health / Lifestyle Injury Status Sleep Nutrition Life balance Healthy behaviors
6 High Performance Process Pillars of Performance (Know what matters) Technical Tactical Physical Mental Health / Lifestyle Results Comparison Gap Analysis (Measure what matters) Gap Identification Gap Mitigation Strategy Data Collection Performance Pathway (Improve what matters) Deliberate Practice Yearly Training Plan
7 Gap Analysis and Mitigation Gap Focus Area Strategies Top End Speed Identified gap based on literature with European champ data, consultation Increase number and quality of speed sessions Increase maximal strength (carryover to speed) Periodized strength and speed plan Weekly speed monitoring (in and out of gymnastics club)
8 Results Comparison Difficulty Score = 6.3 Difficulty Score = 5.8
9 Top End Speed New Baseline Baseline
10 Top End Speed
11 High Performance Process Pillars of Performance (Know what matters) Technical Tactical Physical Mental Health / Lifestyle Results Comparison Gap Analysis (Measure what matters) Gap Identification Gap Mitigation Strategy Data Collection Performance Pathway (Improve what matters) Deliberate Practice Yearly Training Plan
12 Pillars of Performance Canoe/Kayak example Technical Achieving the block Rotation Locking the blade Distance per stroke Tactical Race Plan Warm Up Crew Boat Stroke Rate Physical Aerobic Capacity Strength Power Power Enduranc e Mental Attention Focus Distraction Control Arousal Control Resilience Health / Lifestyle Injury Status Sleep Nutrition Life balance Healthy behaviors
13 High Performance Process Pillars of Performance (Know what matters) Technical Tactical Physical Mental Health / Lifestyle Results Comparison Gap Analysis (Measure what matters) Gap Identification Gap Mitigation Strategy Data Collection Performance Pathway (Improve what matters) Deliberate Practice Yearly Training Plan
14 Gap Analysis and Mitigation Gap Aerobic Capacity Gap identified based on German Data and known association with 1000m performance Focus Area Increase number and quality of km paddled in specific training zones Strategies Polarized periodization Frequent monitoring of GA1 practices
15 Gap Mitigation
16 Gap Mitigation PLANNING Polarized Training Model (Yu, 2012; Stoggl, 2014; Seiler, 2009) 80% / 20% intensity distribution (LOW / HIGH) Block Training (Issurin, 2008, 2010) Need to focus on relatively few athletic qualities at a time
17 Specific aerobic capacity
18 PERIODIZATION
19 Periodization What is training? YTP (Yearly Training Plan) Multi Month / Yearly Plan (Macrocycle) Monthly Plan (Mesocycle) Weekly (Microcycle)
20 What is training? A series of stimulus leading to performance improvement
21 What is training? Training load needs to be appropriate to result in change
22 What is training? Stringing appropriate training loads and recovery periods together result in improvement
23 What is training? Each MACRO, MESO, MICRO, and SESSION results in this pattern Training is bad for you. It is only after recovery you can reap the benefits - Iñigo Mujika, 2011
24 Deliberate Practice No association between time spent and performance (Ericsson & Lehmann, 1996), (Ericsson, Krampe & Tesch-Römer, 1993) Deliberate practice must involve providing feedback using accurate measures against a known standard Influencer: The New Science of Leading Change (Grenny et al. 2014)
25 Yearly Training Plan Periodization is a method of alternating training loads to produce peak performance for a competitive event. (Siff, 2002) Depends on: Age (training & chronological) Training (injury) History Needs of sport Needs of individual
26 KEY TERMS / PRINCIPLES Progressive overload Training Load Volume Minutes, reps, attempts, km, etc Intensity Proximity to max effort, density, pressure Variation Heavy training, recovery, maintenance Specificity Individuality
27 Yearly Training Plan 1. Identify IMPORTANT COMPETITIONS & less important 2. Identify the Competition, Preparation and Recovery (time off) periods. 3. Determine the mesocycles and microcycles within those periods, as well as periods of maintenance 4. Gap analysis (know what matters) 5. Determine the goals of the cycles What/when 6. Determine how you are going to monitor improvements
28 Yearly Training Plan Identify Competitions Plan macro/meso around them MACROCYCLE General Prep Specific Prep Pre Comp Main Comp Transition MESOCYCLE MICROCYCLE
29 YTP TECHNICAL / TACTICAL PITCHERS Primary Objectives 1. Reduce Walks 2. Improve Velocity Sess/week Primary Volume (Throws) Objectives Intensity (effort/d Training Load TECHNICAL / TACTICAL PITCHERS 1. Reduce Walks 2. Improve Velocity PHYSICAL MENTAL LIFESTYLE / NUTRITION Primary Objectives 1. Aerobic Fitness 2. Strength 3. Speed Primary Objectives 1. Improve distraction control 2. Improve Sess/week Primary Volume Objectives Intensity Aerobic Training Load Fitness General Fitness Anatomical Adapt 2. Strength 3. Speed Strength Power Speed Aerobic Anaerobic Sess/week Primary Goal Setting Arousal Control Focus Objectives 1. Improve distraction control 2. Improve positive self talk positive self talk Primary Sess/week Objectives 1. Injury Prevention 3. performance nutrition 2. Monitor recovery and training PHYSICAL MENTAL LIFESTYLE / NUTRITION Primary Objectives 1. Injury Prevention 3. performance nutrition 2. Monitor recovery and training
30 Months Monday Date Competition / Camp Indiv idual training Indiv idual training Indiv idual training Indiv idual training Testing & training Cam Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Indiv idual training Priority rank (1-3) 2 Location Local C entre Local C entre Local C entre Local Centre NS or O NT Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Local Centre Macrocycle Plan Sept Oct Nov Dec MACROCYCLE MESOCYCLE General Prep PHYSICAL Primary Objectives 1. Genral Fitness 2. Strength 3. Speed MICROCYCLE Sess/week Volume Intensity Training Load General Fitness Anatomical Adapt Strength Power Speed Aerobic Anaerobic
31 Mesocycle plan Must track items! Volume Minutes, reps, attempts, km, etc Intensity Proximity to max effort, density, pressure MAX STRENGTH DAYS/WEEK MIN/SESSION VOLUME INTENSITY TOTAL LOAD
32 Microcycle Plan MICRO 8 Session SUN MON TUE WED THU FRI SAT 1 REST SKILL SESSION SPEED/SKILL REST SPEED/SKILL SKILL SESSION REST REST STRENGTH REST STRENGTH REST STRENGTH ENERGY SYSTEM REST REST ENERGY SYSTEM REST SKILL SESSION VOLUME INTENSITY TOTAL LOAD MESO2 REST REST TOTAL LOAD SUN MON TUE WED THU FRI SAT
33 Logging Collect information Crucial to be able to accurately assess the results of a training program Training time How long? Sessional RPE How hard? Sleep How much? Subjective rating of recovery How do you feel?
34 High Performance Process Pillars of Performance (Know what matters) Technical Tactical Physical Mental Health / Lifestyle Results Comparison Gap Analysis (Measure what matters) Gap Identification Gap Mitigation Strategy Data Collection Performance Pathway (Improve what matters) Deliberate Practice Yearly Training Plan
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