Strength and Conditioning Training for Orienteering

Transcription

1 Strength and Conditioning Training for Orienteering Why train? Orienteering is a true endurance sport which involves a huge mental element and requires extremely high levels of fitness at the elite level. ( 1

2 Training considerations? Tactical Technical Physiological Psychological Why train? Adaptive responses to training Muscle recruitment Training our body to utilise the best muscles for the job Slow-Twitch (Type I) Intermediate Fast-Twitch (Type IIa) Fast-Twitch (Type IIx) Our body will select the most appropriate group from the above and movements become more Efficient 2

3 Develop a strong Kinetic Chain Stretch Shortening Cycle Triple extension Hip Knee Ankle Alignment 3

4 Strength Power Endurance Flexiblity Agility Speed S&C what to train? 4

5 Energy systems in the body Anaerobic rapid acceleration start/finish, getting speed up after a control, short steep up-hills. Rapid tiring. Sudden terrain changes. Anaerobic and Aerobic shorter legs between controls, shorter courses. Sudden terrain changes. Aerobic sustained delivery longer legs/courses. S&C - how to train? Overload Progression Specificity Recovery/adaptation Variation Reversibility 5

6 Name the athletes What to train? Strength the extent to which muscles can exert force by contracting against resistance Speed is the quickness of movement of a limb. Power the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. Endurance the ability of the energy production systems to meet the demands of the sport. 4 endurance training goals: 1 aerobic endurance 2 anaerobic endurance 3 speed endurance 4 strength endurance A sound basis of aerobic endurance is fundamental for all events orienteers are lucky they have this already. 6

7 What to train? Agility the ability to perform a series of explosive power movements in rapid succession in opposing directions. These require Balance which comes from a strong Kinetic chain. The ability to maintain equilibrium when stationary or moving (i.e. not to fall over) through the coordinated actions of our sensory functions (eyes, ears and the proprioceptive organs in our joints) Static Balance-ability to retain the centre of mass above the base of support in a stationary position. Dynamic Balance-ability to maintain balance with body movement e.g stability when placing gear. Suppleness- the range of limb movement around joints. Mobility. Planning Needs analysis What are you training for? What are your weaknesses? What are your strengths? How much time have you? How are you going to do it? 7

8 Periodization Training cycles can be structured as follows Macrocycle whole year break down with targets pre, during and post season Mesocycle 4 week block or seasons i.e. 3, 4 or 6 months Microcycle weeks within each block What to train when? 1 st mesocycle: Endurance and Hypertrophy 2 nd mesocycle: Basic Strength 3 rd mesocycle: Strength and Power Endurance 4 th mesocycle: in season maintenance 8

9 Rest Intervals and Training Training Goal Rest period length Weight Sets and Reps Strength 2-5 minutes High weights (80-90% 1RM), 3-5 sets, 4-8 reps Power: Single-effort event Multiple effort event 2-5 minutes High weights (75-95% 1RM), 3-5 sets, 2-5 reps Hypertrophy 30 seconds 1.5 minutes Low weights (50-75% 1RM), 3-5 sets, reps Muscular endurance 30 seconds Low weights (50-75% 1RM), 3-5 sets, reps Remember Do cardiovascular work Go Orienteering 9

10 Training exercises RAMP warm up every time Olympic lifts and squats triple extension, stretch shortening cycle Single leg work Presses Static and dynamic planks Spine drills Plyometric drills Mixing it all up variability for adaptability 10