PERFORMANCE PLANNING: YEARLY TRAINING PLAN

Transcription

1 PERFORMANCE PLANNING: YEARLY TRAINING PLAN

2 Performance Planning Training Performance Planning training has three distinct parts: Long-Term Athlete Development Plans and Performance Planning Sport Profile and Gap Analysis Yearly Training Plan (this part)

3 Rationale Overview Now that we ve completed the first two parts of the Performance Planning module, we re ready to scientifically develop a yearly training plan (YTP) Objective Develop a yearly training plan. Process Mini-lectures, small group tasks, and individual tasks.

4 Where Are We Going? Type of Plan Building Your Yearly Training Plan Identifying the Training Emphasis Identifying Objectives in the YTP Sequencing Training Objectives Training Abilities over a Training Block Quantifying the YTP Adjusting Volume and Intensity Adjusting Exercises Your Practice Plan Quantifying the Training Week Modulating the Training Load Ensuring Optimal Recovery Monitoring Training

5 Type of Plan

6 The Plan

7 Purpose and Timing of Periods Period Purpose Timing Preparation To prepare athletes for the demanding work that will come later in the year Competition To continue physical training To introduce the stresses of preparing for and engaging in competition Transition To give athletes time to rest and regenerate From the first practice of the program to the first official competition of the program From the first official competition of the program to the last competition of the program From the last competition of the program to the last structured training activity of the program

8 Single Periodized Plan PREPARATION COMPETITION TRANSITION

9 Double Periodized Plan PREPARATION COMPETITION TRANSITION PREP COMP T PREP COMP T

10 Periods and Phases Period Phase, Team Sports Phase, Individual Sports Preparation General Preparation Phase General Preparation Phase Specific Preparation Phase Specific Preparation Phase Pre-competition Phase Competition Pre-competition Phase Regular Competition Phase Major Competition Phase Pre-competition Phase Competition Phase Transition

11 General Preparation Phase Recommended length: 6 to 8 weeks, or more Objectives/Priorities: General development of physical, motor, and mental athletic abilities Acquisition of new technical abilities and skills Consolidation of already acquired technical and tactical abilities

12 General Preparation Phase (cont d) Training methods: Large proportion of general activities and exercises; small proportion of specific and competition activities and exercises Average intensity lower than that of later phases

13 Specific Preparation Phase Recommended length: 3 to 5 weeks, or more Objectives/Priorities: Progressive development of physical conditioning adapted to the sport Specific development of the primary physical, motor, and mental athletic abilities required in the sport Acquisition of new tactical abilities and knowledge

14 Specific Preparation Phase (cont d) Training methods: Greater proportion of specific or competition exercises Decrease in the proportion of general activities and exercises

15 Pre-competition Phase Recommended length: 2 to 3 weeks, or more Objectives/Priorities: Preparation of athletes for future competitions Consolidation of already acquired technical and tactical abilities Increase in activity intensity, to be at competition-level intensity toward the end of the phase

16 Pre-competition Phase (cont d) Training methods: Large proportion of specific or competition exercises, and small proportion of general activities and exercises Participation in a few preparatory and nonofficial competitions

17 Regular Competition Phase Length: variable Objectives/Priorities: Achievement of performance goals Stabilization of or decrease in the quantity of work done during practices and maintenance of an intensity similar to that found in competition Stress management and emotional control when outcome is important

18 Regular Competition Phase (cont d) Training methods: Very large proportion of specific or competition exercises, and very small proportion of general activities and exercises, unless the latter are required to correct persistent shortcomings Practice simulation of situations likely to be encountered in major competitions

19 Major Competition Phase Objectives/Priorities: Achievement of performance goals when the stakes or competition level are higher Stress management and emotional control when outcome is very important Recovery from fatigue and stress due to participation in regular and major competitions

20 Major Competition Phase (cont d) Training methods: Exercises and activities intended to refine preparation Insertion of frequent breaks in practices so as to avoid fatigue and maintain a high degree of intensity

21 Transition Period Length: variable (2 to 8 weeks) Objectives/Priorities: Recovery and regeneration Healing of injuries sustained during the Competition Period Decrease in the length, frequency, and intensity of sport activities

22 Transition Period (cont d) Training methods: Active rest Very large proportion of general activities and exercises Participation in activities other than organized competitive activities Participation in sports with different physical and motor requirements, with or without competition, without stress

23 Building your Yearly Training Plan

24 Excerpt from a YTP

25 Solutions Start the program earlier Have athletes train certain abilities before the start of the program Strategically select competitions (individual sports) Train through early competitions (team sports)

26 Identifying the Training Emphasis

27 Why Identifying Training Emphasis Matters It shows the major priorities for different training blocks at a glance It helps coaches decide the best/most efficient time to address training gaps to deliver the best performance

28 Sample Gap Analysis

29 Example of Identifying Training Emphasis

30 From Gap Analysis to Training Emphasis

31 Expressing Emphasis as a Percentage The emphasis is based on the main gaps identified in the gap analysis The percentage for the Performance Factors in each microcycle should add to 100% The emphasis can be identified for each microcycle in the plan, but it is more likely that the emphasis will vary from phase to phase

32 Training Emphasis Emphasis TECHNICAL TACTICAL PHYSICAL PSYCHOLOGY EQUIP / ENVIR 100% 80% 60% 40% 20% 0%

33 Identifying Objectives in the YTP

34 Choosing Objectives Align objectives with the training emphasis The challenge is to manage multiple objectives while developing meaningful training progressions It s better to fully achieve 1 or 2 objectives than to partially achieve 9 or 10

35 Identifying Dominant Athletic Abilities

36 Identifying Ancillary Factors

37 Sequencing Training Objectives

38 Sequencing Training Objectives Check out the sample training plans in your sport s LTAD document This will help you put training objectives in the right order

39 Example of Prioritizing Objectives Physical Abilities 1=Develop 3=Maintain Technical/Tactical Abilities 1= Acquire 2= Consolidate 3= Refine Ancillary Factors Depends on Competition Development module

40 Example of Prioritized Objectives in YTP

41 Training Abilities Over a Training Block

42 Microcycles and Mesocycles Mesocycle Several weeks of training providing progressive loading then unloading Microcycle Three to six days of a variety of training stimulus followed by one day of recovery

43 Quantifying the YTP

44 Training Terminology Volume is the total duration of training. Usually time or distance Intensity is the effort that is required during the training Frequency is the number of training sessions, usually in a given week or microcycle Load is the combination of intensity, volume, and frequency

45 Training Terminology (cont d) Repetition refers to one single movement, effort or skill OR a combination of skills in one effort Set refers to a group or series of repetitions; it may include the rest period between repetitions Work-Rest Ratio is the amount of time between repetitions or sets

46 Volume Intensity Frequency (Rest) YTP Time (Hrs) Distance RPE % max Weeks / Days MESO MICRO Time (min) Distance # sets RPE Days / Hours Practice Time (secs) Distance Sets / Reps HR Speed Quickness RPE Minutes / Sec W:R Ratio

47 Why Quantify? Distance (Volume) Number of Days (Frequency) Speed (Intensity) Fuel (Nutrition) Accommodation (Recovery) Your YTP is like a road map it guides your trip, but your actual drive may differ from the one planned

48 Adjusting Volume and Intensity

49 Practice Segment Higher Volume Higher Intensity Warm-up Dynamic 20 min Dynamic 20 min Technical (Speed) Break (5 min) Tactical (Game Like) Break (5 min) Physical (Stamina) Break (5 min) 2-4 sec rep, 10 reps / set W:R = 1:5 (Active) Sets = 3 (2 min rest) =13 Min (2.5 min work) 3 x 2 min (1 min rest) 3 x 2 min (1 min rest) = 16 min (12 min work) 6-8 sec rep, 8 rep/set W:R = 1:1 (Active) Sets = 3 (2 min rest) = 10 min (2.7 min work) 1-2 sec rep, 8 reps / set W:R = 1:10 (Rest) Sets = 2 (5 min rest) = 9 min (0.5 min work) 3 x 2 min (1 min rest) =8 min (6 min work) 4-6 sec rep, 8 rep/set W:R = 1:2 (Rest) Sets = 2 (4 min rest) = 8 min (1.3 min work) Cool down 10 min 20 min Flexibility Total Time Inc break 84 min (85% intensity) 80 min (100% intensity)

50 Adjusting Exercises Your Practice Plan

51 Cyclical Sport If I Ex: Lengthen the rest period before the next set This will happen The athlete will continue to train the same energy system

52 Non-cyclical Sport Adjustments to Make this Exercise Easier Ex: Eliminate the defence Why this Adjustment Makes the Exercise Easier Provides more time for the athlete to make a decision

53 Quantifying the Training Week

54 Sport/Physical Training Factors Number of Hours Intensity Sport-specific Training Other Training (Other sports, other physical activity, etc.) Competitions Total Note: Intensity is determined mainly by sport/physical training factors, but it can certainly be influenced by ancillary/other factors. Use the table below to think about the effect of these factors on intensity, and modify the Intensity values in the table above accordingly. This ancillary/other factor Has this effect on intensity School Work Travel (Commuting Other Travel) Meetings Personal Time/Social Activities, etc. Recovery/Rest Other

55 Modulating the Training Load

56 Modulating the Training Load

57 Step 1: Enter the value for the highest weekly volume of training in the year Step 2: Enter the total training volume for each microcycle This is converted automatically into a percentage Step 3: Enter the intensity for each week in the year Load values are calculated automatically, based on best fit Step 4: Review the calculated load values shown, and ensure that your sequence of loading and unloading microcycles is consistent with your mesocycles you established Total Maximum Training Hours Per Week 15 Total Training Volume 10 Volume % Intensity % 70 Load (units) 62.22

58 Ensuring Optimal Recovery

59 Athlete Stressors/Cost Worksheet

60 Athlete Stressors/Cost Worksheet

61 Athlete Recovery/Input Worksheet

62 Athlete Recovery/Input Worksheet

63 Cost-Benefit Analysis What was higher: costs or benefits? How did you feel about the analysis? How can you monitor potential factors affecting recovery?

64 Monitoring Training

65 Monitoring Training

66 Debrief What feelings/responses do you have to the activities you just completed? What are your key learnings from this part of the module? How will these learnings affect your planning? Your coaching?

67 Reflection and Debrief

68 I will START Action Card Coach Workbook, p. 50 Workshop Closing I will STOP... I will CONTINUE...

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