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Training To Race

Training To Race

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Training To Race

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  1. Training To Race Correlating Goal Times with Practice Times Jim Richardson University of Michigan

  2. Training to Race • My Journey (still in progress) • Volume vs. Intensity • Old Plans • Get to max volumes within 6 weeks • Taper and swim fast first semester • Taper and swim not that much faster second semester • Weaker swimmers did not improve as much as I thought they could • New Plans • Long, gradual build up to maximum volumes (2nd or 3rd week in Jan.) • “Into Thin Air” • 3 day rest meet before Thanksgiving (swim fast without sacrificing a lot of training) • Resume training progression quickly • Taper and swim fast at Big Tens • Re-taper and swim faster at NCAA’s (really important now) • Weaker swimmers are showing more improvement • More time for more dryland strength and conditioning 1st semester (muy importante)

  3. Training to Race“Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004 • Systematic approach • Distribution of training loads based on competition goals • Defined structure for progression • Sequential building block application • Set time frame for the plan • All training components are addressed in the pursuit of specific competition goals • Reflects undulatory nature of adaptation** • Systematic manipulation of volume, intensity, and density • Method(s) for monitoring training and evaluating competition results (goal times)

  4. Training to Race “Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004 • Overriding Principles • Progression • Simple to complex, easy to hard, general to specific • Accumulation • Training effect accumulates over time (i.e. month, years) • Variation • Systematic variation in volume, intensity, frequency, and exercise selection • Context • Where things fit in the continuum • Overload • Gradually apply stress at a level beyond current adaptation level • Recoverability • Allow for individual ability to recover from training • Are they thriving or surviving???

  5. Training to Race - Volume • Systematic manipulation of VOLUME, and intensity • Volume • What are the endurance capabilites of your athletes? • Testing – T-10, T-15, T-20, T-30 • What is a reasonable maximum per workout?

  6. Training Periodization - Intensity • Systematic manipulation of INTENSITY • Intensity is the required speed for each segment of the workout (Training Zones) • Aerobic markers • Best times - average pace • T15, T20, T25, T30, Mile time, 500 time • Anaerobic markers • Front end & Back end - Best times / Goal times • 50, 100, 200 • VO2 max, 2nd 50 of 100 pace • Top End Speed • 25, 15, 12 1/2

  7. Training to Race - Intensity CHARACTERISTICS OF ENERGY ZONES USA Swimming – Genadijus Sokolovas

  8. 3S Energy Systems

  9. Training to RaceUSA Swimming Season Plan Designer - Dr. Genadijus Sokolovas Computerized periodization for volume, intensity, and density • Individualized based on athlete’s performance level • Flexible – allows for some coach alteration • Research-based • No training paces

  10. USA Swimming Seasonal Plan Designer

  11. Training to Racehttp://www.3scoach.com Dr. Sergei Beliaev • 3 S Coaching System • Computerized periodization for volume, intensity, and density • Individualized based on athlete’s performance level • Flexible – allows for coach alteration • Research-based • Coaches’ user group via email

  12. Training to Race • Goal times • Avoid using goal times as the ultimate criteria for success • Remember the “Normal Curve” • “If I hit my times, I’m a winner, if I don’t, I’m a loser.” • They are an opportunity to learn and take responsibility

  13. Training to Race • How I do time in Excel • Thanks Chris Corragio!!! • Minutes & seconds to seconds • 1:50.0 = 110 seconds • = int(cell/100)*60 + cell - int(cell/100)*100 • Seconds to minutes & seconds • 110 seconds = 1:50 • = int(cell/60)*100 + cell - int(cell/60)*60

  14. Training to Race • Determine goal times / paces • Create sets that correlate with those times

  15. Training to Race • Goal times in practice • How to determine goal times / paces • Distance Goal Paces • 1650 / 1500m, 800m, 500 / 400m • Middle Distance Goal Paces • 200, 100 • Sprint Goal Paces • 50, 100

  16. Training to Race - Creating Sets • Parametric Training • One of a set of measurable factors (i.e. distance, interval, repetitions, or speed) that defines a system and determines its behavior and is varied in an experiment (i.e. training) • Manipulate only one variable • Maintain speed, interval, repetitions - increase the distance swum • Increase speed - maintain distance, interval, repetitions • Increase repetitions - maintain distance, interval, speed** • Cause/effect is easier to determine when only 1 variable is manipulated

  17. Training to Race – Sets • Distance sets • N x 100 @ 1:30 • Hold mile pace -:01 • N x 50 @ :45 • Hold 500 pace -:01 • N x 50 @ 2:00 / 3:00 / 4:00 / 5:00 • Hold front end 100-200 speed

  18. Training to Race – Example Season plan • Distance • N x 100 @ 1:30, hold mile pace -:01 • Emily Brunemann • Oct. - Nov. averaged :57.5 / Nov. 18 swam 16:04 (58.4) • Dec. - Jan. averaged :56.7 / Feb. swam 15:51 (:57.6) • N x 50 @ :45, hold 500 pace -:01 • Emily Brunemann • Oct. - Nov. averaged :27.5 / Nov. 16 swam 4:47.8 (:28.7) • Dec. - Jan. averaged :26.8 / Feb swam 4:39.6 (:27.9)

  19. Training to Race – Sets Season plan • Middle Distance • N x 100 @ 2:00, VO2max (based on 200) • N x 50 @ 1:00, VO2max (based on 200) • N x 100 @ 8:00, (94% of 100) • N x 50 @ 1:30, 2nd 50 of 100 (Back end) • N x 50 @ 2:00 / 3:00 / 4:00 (Front end) • N x 25 @ 2:00, (Top end) • N x 15 @ 1:00 or more (Top end)

  20. Training to Race – Sets • Middle Distance • 6 x 100 @ 8:00, 94% of 100 • From a push, avg. x 2 - 200 time • N x 50 @ 1:00, 200 pace (br/fly -:01) • Melissa Jaeger • :27.8 on set, 1:56.2 (29.05) • Keenan Koss • 28.5 on set, 1:59.4 (29.85) VO2max

  21. Training to Race – Sets • Middle Distance • N x 50 @ 1:30, 2nd 50 of 100 • Multiple examples - .94 correlation • N x 50 @ 2:00-5:00, Front end speed • No correlations - just go fast!! • “If you want to swim fast, you have to swim fast” - JCU • N x 25 @ 2:00, Top end speed • See N x 50 above 2nd 50

  22. Training to Race – Sets • Sprint • N x 50 @ 1:00, VO2max (200) • N x 50 @ 1:30, 2nd 50 of 100 (Back end) • N x 50 @ 2:00 / 3:00 / 4:00 (Front end) • N x 25 @ 2:00, (Top end) • 4-10 x 15 @ 1:00-1:15 (Top end)

  23. Training To Race Correlating Goal Times with Practice Times Jim Richardson University of Michigan www.wolverineswimcamp.com

  24. Dryland Training Periodization Systematic Performance Development Jim Richardson University of Michigan

  25. Dryland Training Periodization • Dryland Training • Vern Gambetta (www.gambetta.com) • Practically no shoulder problems in 3 years! • No specific swimming movements • Greater strength, fitness, flexibility • Significantly faster swimming! • Swimmers really like the training! Except for circuit, most workouts last about 25 minutes.

  26. Dryland Training Periodization • Basic principles • Multi-plane / directional • Four basic types • Upper body, Lower body, Core, Total Body • Non-swimming specific movements • Systematic manipulation of volume, intensity, and density • Volume • What are the endurance capabilites of your athletes? • Intensity • Low intensity = higher volume • High intensity = lower volume • Density • Volume of work per unit of time • Time under tension

  27. Training Periodization - Dryland Hybrid Taper LEG / UPPER PERIODIZATION Phase 4 Circuit

  28. Training Periodization - Dryland • Tools • Hex Dumbbells • DB Complex • High pull - Alternate Press - Squat - Row • DB Combo • Curl & Press - Over the top - Wipe Your Nose - Row

  29. Training Periodization - Dryland • Gymnastic Rings (www.ringtraining.com) / Jungle Gym (www.lifelineusa.com) • Pull ups • Rowing • Dips • Push ups • Jacknifes • French Curls • Beginner to advanced

  30. Training Periodization - Dryland • Lane Gainer Tubing www.lanegainer.com • Core Training • High/Low • Side to Side • Chopping • Big Circles • Upper Body • Punching – Rowing – French Curls – Nordic Trac

  31. Training Periodization - Dryland • Medicine Balls (bounce) 3-4 kg./6.6-8.8 lbs.www.lifelineusa.com • Wall Series • Overhead – Soccer – Chest Pass – Down the side – Front Cross – Around the back • Core Series • Down the side – Front Cross – Half Chop – Around the back – Seated “V” toss – Seated sides toss – Sit ups

  32. Training Periodization - Dryland • Aerobic Steps www.wolverinesports.com • Upper Body • Arm step ups • Props for advanced ring / push up exercises • Lower Body • Step ups

  33. Training Periodization - Dryland • Leg Training • Exercises • Squat x 20 – Step up x 20 – Lunges x 20– Squat Jumps x 10 • Circuit – all 4 exercises sequentially • Progressive in nature over 6 weeks • Start at 2 cycles, rest 2:00, then 1 more cycle • Build to 5 straight cycles with no rest between at end of 6 weeks

  34. Training Periodization jimrich@umich.edu “Mindset” by Dr. Carol Dweck