Florida High Performance Camp USOC ELITE CAMP FLORIDA(ENDURANCE) Billy Poole-Harris Whitney Young H.S Free weekend! ITCCCA-Free Plane Ticket USOC- $115 Stayed with other event specific coaches Focused on Elite Athletes Focused on Critical Zone Long Term Athlete Development Unconsciously Incompetent Consciously Competent Unconsciously Competent Athleticism It s ok let them go Only Fr/So Year Jr./Sr. No Way! Coaches think that your stealing them Parents loan them to us Remember there just kids Let them have fun in high school OPRF was the greatest time of my life! 1
SO HOW DO YOU GET THERE? ABC s General Movements Jumping Kicking Skipping Striking Running Throwing Specific Movements Agility Balance Coordination Speed Gliding ARE WE THERE YET? Functional Athlete Development Core Power Strength Testing Linear Speed Agility Flexibility/Mobility Recovery/Regeneration We're Here! Everyday work on General/Specific Movements Fun days, supplemental training 2
Coach s Job High Performance Matura ATHLETE FOCUSED COACH DRIVEN SCIENCE BASED Endurance Biomechanics of Endurance Events Posture Head Core Positioning Hip Motion Foot Strike Upper Body Race Preparation & Distribution Target Splits Race Based Goals Race Positioning Surging Finishing 3
Training Progression General Aerobic Fitness Aerobic Theshold/Lactate Threshld Specific Aerobic Fitness Lactate Threshold/Vo2 Max General Anaerobic Fitness Lactate Tolerance Specific Anaerobic Fitness Lactate Tolerance at Race Levels Specific Critical Zone Aerobic and Anaerobic Contributions in Endurance Running Events Event 800 800 40% Aerobic Anaerobic Alactic 40% 55% 5% 1500-1600 1600 50% 48% 2% 3000-3200 3200 70% 30% <1% 5000 80% 20% <1% 10,000 90% 10% <1% Event % of Vo2 Max % of Vo2 Max 800 120% 1500-1600 1600 110% 3000-3200 3200 102-100% 100% 5000 97% 10000 92% Critical Zone Race Demand = Race Success Important Parameters Necessary Physiological Parameters Biomechanical Parameters Psychological Parameters 4
Aerobic Training Aerobic Threshold Heart Rates of 130-150 Beat per Minute Fatty Acid 65% Vo2 Max Aerobic Substrate Fatty Acid 130-150 Beats per Minute Muscle Cell Storage Glycogen Muscle Cell/Liver Storage Continuous Running Aerobic Threshold 130-150 bpm 45 minutes 2 hours 65% Vo2 Max Lactate Threshold 160-180 bpm 20-60 minutes 70-85% Vo2 Max Continuous Running Aerobic Threshold 8-15 miles easy @ <150 bpm 65% Vo2 Max (8:00 per mile) Lactate Threshold 4-10 miles @ steady @ 170 bpm 85% Vo2 Max (6:30 per mile) 5
Interval Training Short Reps High Volume Multiple Sets Low to High Intensity Incomplete Recovery 1/3 of Complete Recovery Aerobic/Anaerobic Efficiency Anaerobic Training Anaerobic Alactic Creatine Phosphate ATP 6-7 Seconds Anaerobic Glycolytic Glycogen Lactic Acid 7-90 Seconds Anaerobic Threshold Interval Training vs. Repetition Running Lactate Threshold 150-180 180 Beats per Minute 85-90% Vo2 Max Interval Training High Total Volume; many reps, in sets Extent of Run is Short Incomplete Recovery (worthwhile breaks) Repetition Running Reps Longer in Duration (extent of run), no sets Less # of Repetitions Near Complete Recovery 6
Anaerobic Training Modes Maximum Velocity No more than 7-107 second repetitions. Maximum Effort. Incomplete Recovery between reps/near Complete between sets. Intensive Interval Speed Endurance Repetitions of 200-400 Repetitions of 60-150, Multiple 1-5, < 3000 total volume Sets, < 1200 total volume. 110-120% 120% VO2 Max Intensity, 800-1500 90-100% Intensity tempo Incomplete Recovery between Reps Incomplete Recovery between reps Near Complete Recovery between Near Complete Recovery between sets Sets Special Endurance I Repetitions of 150-300 1-55 reps 300-1500 total volume Special Endurance II Repetitions of 300-600 set, < 2400 total volume 90-100% Intensity Incomplete to Near Complete Recovery Extensive Interval Repetitions of 800-3200 meters sets, < 9600 meters total volume 92-102% VO2 Max Intensity Incomplete and/or Complete Recovery Anaerobic Glycolytic Training Speed Endurance Special Endurance I Special Endurance II Intensity 90 100% 90 100% 90 100% Extent 60-150 Reps per Set 150 300 2-5 1-5 1-4 Sets 2-3 1 1 Session Volume 300 1200 300 1500 300 600 300 2400 Regeneration Timeframe 24 hours Normal long runs, strength runs, recovery runs, moderate tempo runs, alactic runs 48 hours Races, long runs plus, lactate threshold runs, basic glycolytic,, strong tempo runs 72 hours Long races, very strong glycolytic,, very strong or long tempo runs Immune System Protocol Sleep Patterns Nutrition Patterns Proper Hydration Electrolyte Replacement 7
Pre-Exercise CHO Feeding Pre-Exercise sugar No Sugar Endurance Events Blood Glucose (mg%) 120 100 80 60 800 1500 (1600 ) 3200 3000 Meter Steeplechase 5000 10000 40-60 -45-30 -15 0 15 30 45 60 75 90 105 )Time (min) (at 70% VO2 Max Middle Distance/800 800 Aerobic Efficiency Important Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Critical Race Distribution First Lap @ 93% of 400 meter Capability High Performance Matura ATHLETE FOCUSED COACH DRIVEN SCIENCE BASED 8
Middle Distance/1500 1500 (1600) Aerobic Efficiency Important Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Critical Race Distribution More Forgiving than 800 meters Last 700 meters Critical Zone Distance/5000 5000 meters (3200) Vo2 Max Race Aerobic Efficiency Critical Aerobic Power Critical Lactate Tolerance Critical Anaerobic Power Race Distribution Yearly Plan Special Considerations for Designing Training: Designing the Annual Plan Following are guidelines for implementing the principles of training theory into the design of the annual plan of training: Working Back. Training should be planned by identifying the date(s) of the most crucial competition, then working back to the onset of training as the actual training process progresses. 9
Special Considerations for Designing Training: Designing the Annual Plan Logical Sequencing of Training. Training themes and emphases should be arranged in some logical sequence. Certain types of training have prerequisites that must be met, and sequencing should meet these prerequisites. Following are some general considerations for the logical sequencing of training themes over the course of the macrocycle: Special Considerations for Designing Training: Designing the Annual Plan General to Specific Progression. Generally speaking, over the course of the macrocycle, training should progress from general activities to specific activities. The general activities should serve to address some prerequisite for specific training. If some general training activity is not addressing some prerequisite for specific training, it should possibly be eliminated from the program. Special Considerations for Designing Training: Designing the Annual Plan Simple to Complex Progression. Over the course of the macrocycle, training should progress from simple activities to complex activities. This provides a safe form of intensity increase. Special Considerations for Designing Training: Designing the Annual Plan Volume to Intensity Progression. Training should progress from high volumes and low intensities to lower volumes and higher intensities, over the course of the macrocycle. Increasing volume and intensity simultaneously is risky. 10
Special Considerations for Designing Training: Designing the Annual Plan Rest and Recovery. Opportunities for rest and recovery should be planned, and not scheduled haphazardly or left to chance. Cross Country 2007 12 Week Season (Max # of Meets 18) Second week in Aug to First week in Nov 9 Week Post Season Conference* IHSA Regionals (Oct 20)* IHSA Sectionals (Oct 27)* IHSA State (Nov 3)* NTN Regionals/USATF State (Nov10) Mid East Meet *good meet to do!!! (Nov17) Footlocker/ USATF Regionals (Nov 24) NTN Championships (Dec 1) Footlocker Championships/ USATF Nats (Dec 8) 11