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Writing a training programme

Writing a training programme. Matt Pearce. Goals. Attain fastest speed possible for your final race of the season Improve consistency and reduce the “valleys” by building a solid foundation “On a good day, we can win, on a bad day we can win a medal”

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Writing a training programme

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  1. Writing a training programme Matt Pearce

  2. Goals • Attain fastest speed possible for your final race of the season • Improve consistency and reduce the “valleys” by building a solid foundation “On a good day, we can win, on a bad day we can win a medal” • Have the individual be the best they can be

  3. HOW? • Build a very large aerobic foundation (80%) to support a tall peak • Once they get to Final Preparation change gears and let them race

  4. TRAINING GRAPH WATTS 10” 1’ 2K 6K 30’

  5. GUIDING PRINCIPLES • Build from the bottom up. Push from below for most of the year • You want to provide just enough stimuli to elicit a response and see improvement. NB IF IT DEVELOPS QUICKLY IT CAN DISSAPPEAR QUICKLY • Stay in touch with all training zones all year. Evaluate 2-3 zones every test period • Need to be confident and patient- realise you won’t be fast all year • Every athlete may not be an Olympic champion, but every athlete can be much, much better than they are. Build the athlete, don’t simply select athletes

  6. PERIODISATION • Periodisation is breaking the rowing year in blocks that have specific training goals and complement each other • Main elements for designing a programme are VOLUME,INTENSITY and SKILL DEVELOPMENT

  7. TRAINING ZONES Steady State/UT3-2 HR 140-156, 1-2mmols, R16-20 Hard Steady/UT1 Most training in these HR 160-172, 2-3mmols, R19-24 zones. Anaerobic Threshold/Lactate Threshold HR 176-190, 3-6mmols, R24-32 Race Intensity +/- HR 180+, 6+mmols, R32-40 Max Speed HR???, ???mmols, R40-44 NB: Combination of SR, HR, Speed determine your training bands UT2 will not be full pressure early on in the season but will develop into it

  8. TYPES OF TRAINING Rowing Specific- (UT3-1, AT, VO2 Max, AN) Power- 1/2-Whole boat, Bungee, 3’/1’, 250-750str (R14-28) Weights- Strength 3-15 reps, Endurance 20-60 reps • Not rowing training • Optimal to do a aerobic session after weights training • 3 sessions are a lot unless they are varied in training Cross-Training • Anything that is not rowing on the water should be considered cross-training because it does not have a direct link to the speed of the boat • Most of the cross-training is done on the CII ergo • Unless developing fitness, biking, running, swimming are a waste of time for TRAINING benefits for rowing

  9. BEFORE YOU START • Time is the easiest way to assess stress on the bodies (not KM’s) • Determine when in the year do you have the MOST time. • Assess how much time you have in “peak” time • Determine when in the year you have the least time • Assess how much time you have in “valley” time • Determine when you need to be fastest in the season • Estimate the amount of time you have 2-3 weeks before your final/primary race (stress needs to be greater than what they have done in the previous 2-3 week period) • Establish what testing you will use to determine progress

  10. CONNECT THE DOTS • Gradually increase the volume over time through early season • Plateau volume or slightly decrease and increase length of intensity • Largest volume is at 7-5 weeks before major competition • 6 weeks out mini season of UT2/UT3 training • 2 weeks from major competition decrease volume and increase short, intensive pieces

  11. SETTING UP THE YEAR The year can be broken up in 3 training periods: • Preparatory Phase • Precompetitive Phase • Competitive Phase

  12. PREPATORY PHASE • 12-16 weeks • Emphasises strength training, flexibility and aerobic conditioning • 60% of aerobic training is at or below the aerobic threshold in long, steady-state workouts of 60’ or more • Use cross training to alleviate boredom and prevent overuse injuries • Technically it is ideal to work on specific skill development in the stroke • 8-16 weeks • Emphasises rowing-specific aerobic, anaerobic and power work • Training volume increases • Rowers do more work near the Anaerobic Threshold • Cross training decreases to 10% of training • Strength maintenance sessions 1-2 times per week in gym • Technically it is ideal to work on overall skill of the rowing stroke GENERAL PREPARATION SPECIFIC PREPARATION

  13. PRECOMPETETIVE PHASE • 4-8 weeks • Training volume peaks during the precompetitive phase and intensity continues to build • Low-intensity aerobic threshold workouts continue to account for 60% of training time, but it includes intervals done just above and just below anaerobic threshold, with about 1 ¼ hours per week dedicated to race-pace intervals. • Strength training in the weights room features full body maintenance sessions • Generally strength training focuses more on water work and anaerobic sprint training • Generally precompetitive camps would be held in this period

  14. COMPETETIVE PHASE • 6-8 weeks (but could be longer) • Design this phase first in the training programme as the lengths of the others depend on this one • The goal of the competitive phase is to develop boat speed and rowing specific power • About 31% of volume is dedicated to race-pace intervals, some of which can be done with minor races • Race Pace is not meant to feel comfortable ever- You shouldn’t train at race pace too much • If you don’t have the physiology for race pace, training on it for race prep won’t do too much • 6 weeks prior to major competition- ‘A season within a season’ to avoid peaking too early

  15. GENERAL PREPARATION Evaluating General Preparation

  16. Specific preparation Evaluating Specific Preparation

  17. Competition preparation Evaluating Competition Preparation

  18. summary Always Be Building • Increase volume, then intensity • Beware of camps. You can end up with nowhere to go • Beware of holidays. Stress individual commitment • Think long term if possible. 2-4 year cycles • Human element to coaching. Don’t let the training programme dictate the training all the time • Build in variety • Test regularly, when it fits in the programme • A rapid increase in volume and intensity though could lead to overtraining and injuries. Gradual path progression over time is therefore needed

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