Ques%ons from Coaches. Tampa 2010

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Morris Rose
5 years ago
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1 Ques%ons from Coaches Tampa 2010

2 Subjects: Training Volume and Intensi%es throughout the year Sugges%ons for a high school training program Peaking for Fall and Spring season What changes are made in training between Fall and Spring seasons What do you do when things don t go well

3 1) Training Volume I would like to hear about training volumes (percentages and actual %mes/distances) and what intensi%es are applied as a percentage of total volume and how they change during the annual training cycles. Also, what these volumes and effort levels should be for elite, pre- elite, collegiate and junior rowers?

4 GOALS ATain fastest speed possible for your final race of the season Improve consistency and reduce the valleys by building a solid founda%on On a good day, we can win, on a bad day we can win a medal

5 How Build a very large aerobic founda%on to support a tall peak. Once they get to Final Prepara%on change gears and let them race.

6 How Basics 1) Build base endurance with General Prepara%on (6 months) 2) Push base endurance with Specific Prepara%on (3 months) 3) Fine tune endurance for 2000m speed with Compe%%on Prepara%on(2 months) 4) Recover with cross training(1 month)

7 Endurance Pyramid Anaerobic / Fine Tuning Aerobic Power Aerobic Capacity

8 Guiding Principles 1) Build from the bo#om up. Push from below for most of the year 2) Just enough s%mulus to elicit a response and see improvement. If it develops quickly, it can disappear quickly 3) Stay in touch with all training zones all year. Evaluate 2-3 Zones every test period 4) Confidence and pa8ence. You will not be fast all year 5) Every athlete may not be an Olympic champion, but every athlete can be much, much be#er than they are. Build the athlete, don t simply select athletes

9 Training Zones E (steady state/ U2-3, etc.) HR / 1-2 mmols of lactate / SR D (hard steady/ U1 ) HR / 2-3 mmols / SR C (anaerobic threshold/ lactate threshold) HR / 3-6 mmols / SR B (race intensity +/- ) HR 180+ / 6+ mmols / SR A (max speed) HR??? /??? mmols / SR 40-44

10 Training Zones, cont. Power, ½ to Whole, bungee, 3 /1 ( ) HR / 3-6 mmols / SR Weights, Strength 3-15 reps and Endurance reps Running

11 General Prepara%on

12 G.P. Weekly Totals

13 Specific Prepara%on

14 S.P. Weekly Totals

15 Compe%%on Prepara%on

16 C.P. Weekly Totals

17 All Phase Weekly Totals

18 Ideal Elite Athlete Progression Senior Level: 1200 / 20 hours a week (85-90% E- D, 8-10% C, 1-3% B- A, 11 months out of the year). U23 / Collegiate Level: 900 / 15 hours a week (similar percentages per zone, 11 months out of the year) Junior Level: / 12.5 hours a week (80% E- D, 15% C, 5% B- A, 11 months out of the year) *All would include running, strength training and small boat training.

19 Reality Senior Level: U23 / Collegiate Level: hours, 40-50% E- D, 30-40% C, 10% B- A, 8.5 months out of the year. Junior Level:??? 6-8 hours, similar percentages as above.

20 Ideal is what we shoot for, the reality is we do what we can! Not realis%c to ask Junior and Collegiate coaches to modify their training to suite Senior Na%onal Team. Seems to be working well! Only area s that could be beter: U23 and Jr. athletes con%nue training in summer and if safe, more small boat rowing and sculling.

21 Ques%on 2 What do you think are acceptable levels of training for a high school program? How many sessions a week would you recommend?

22 Answer Not really sure, but I would imagine you could build up to an elite level if the athlete is mo%vated and gired i.e /week. Ideally you should ask the collegiate coaches to get their input on what they do as far as volume and intensity: they are the next step and target workload. What you need to do to win!

23 I would suggest Keep it fun: we are not a professional sport, no one is going to make a serious living off of rowing. Train, but with games.

24 More sugges%ons Allow for all athletes to have a place in the program (your salary depends on it?!?). Create levels of commitment to the sport, so a compe%%ve group (4-8 athletes), Intermediate group and Recrea%onal group. Nothing will reveal how commited a person is to a sport like being placed in the recrea%onal group.

25 More sugges%ons Make it DIVERSE! All great rowers are 1) compe%%ve 2) strong willed and 3) probably good at one or two other sports! (our Olympic boats ). Try to teach rowers how to be athletes first run, jump, lir, eat, sleep High school coaches are key to a rower s expecta%ons. If the bar is set too high, they quit. If it is set too low, they quit also. Mix intensi%es: never just a SS day!

26 My High School Program Fall: 6 sessions a week, mixed disciplines: Scull and lir or scull and run. Saturday would be soccer, football, hiking or flag rugby?!? Followed by a few jumps a day, except Saturday 120. Winter: 6 sessions a week, Day 1,3 and 5: Run and lir weights, Day 2,4 and 6 on the C total work. Spring: 6 sessions a week, all on water, followed by running and liring total work. Summer: 8 sessions a week, all small boats, con%nue to lir and run, race as much as possible. 80 total work. August would be off.

27 Ques%on 3 When thinking about periodiza%on through sprint and head racing season, how many cycles can one expect to peak?

28 One Peak, One Season Head Racing Season was created to compliment and prepare for the Sprint Season. If I am training to improve our lactate threshold / AT, then I would want to deviate as litle as possible from standard build up in training. So we would be doing 1-2 AT intensity workouts a week and just rest a litle arer the mid week AT training. Then race. We ve no%ced that tapering in the tradi%onal sense just reduces fitness. Only at the very end of the Comp period/sprint Season would we back off on Volume but we increase the intensity to keep the fitness up.

29 Ques%on 4 When shiring from head racing season to sprint season what would be the biggest adjustments in the type of workouts?

30 Intensity! We strive to stay consistent. We try to stay in touch with all / most training zones all year, build up the volume gradually, compete more on the C2 or at controlled rates. Avoid going to the well too oren, but enough to be in touch with it. When we get to our Compe%%on Period, there are more side by side training sessions, 2K C2 tests, seat racing, 2- /2X rota%ons and %me trials in big boats. We try to do most of this work in the last 5-3 weeks only.

31 Ques%on 5 When things aren t going well (i.e. crews are going slow, or there is some big problem) what have you done to rec%fy the situa%on?

32 Answer??? Iden%fy the problem, from a clinical standpoint. Take all emo%on out of the analysis. Drop preconceived no%ons of anything you can t quan%fy. Evaluate from this point of view. Try to answer the most important unknowns (fitness, stroke seat or line up, boat moving ability, etc.) Come up with a plan to solve the issue / issues. Go over the plan (or not, depending on the situa%on) with the team. Get understanding and buy in.

33 Answer??? Pull harder. Focus on en%re boat, not individuals Work on rhythm. Evaluate blade work, don t be too specific. DO NOT ask a ques%on you do not know the answer to! Stay posi%ve, always. Find something, anything. Look for improvement, not perfec%on.

34 Answer??? When all else fails, get up early in the race Pull harder... Reduce your own stress exercise. Take notes so you don t have this problem again! Don t change the rigging, it s not the rigging!

Offseason Training Guide

Offseason Training Guide The purpose of this guide is to provide some basic information about rowing physiology and training that will assist you in staying fit over the summer and fall. Please get in