Staff Education Periodization& Program Design€¦Recovery/Adaptation –rate of recovery is...
Transcript of Staff Education Periodization& Program Design€¦Recovery/Adaptation –rate of recovery is...
by definition:
• A logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals
Planning
• Periodise every program from the event/season back to today.
How will you know where you are going or where you have been unless you map it out?
Goals of Periodization
• Reduce potential for overtraining
• Maximize training adaptations
• To provide maintenance of performance capacity
Resistance Training
Exercise SelectionVolume & Intensity
of Training Session
Altered Metabolism Hormonal Responses
Adaptive Protein Synthesis
Synthesis of Structural Proteins
Improvements in:
� force production
� muscle hypertrophy
� power generating capacity
� rate of force development
Proper Program Design
Improved
Performance
Synthesis of Enzyme Proteins
Source: Haff, G.(2006) NSCA Conference
1. Overload – essential in order to stimulate adaptation
2. Variation – to reduce the potential for overtraining
3. Specificity – the degree of similarity between the exercise used in training & performance
4. Training Status of the Athlete
Training Principles
5. Recovery/Adaptation – rate of recovery is inversely related to the overall volume & intensity of the training stimulus
Planned overtraining = overreaching & is a necessary component of training however, it must be followed by
adequate recovery.
Volume:• Increase the duration of a training session
• Increase the number of training sessionsper week
• Increase the number of repetitions, drills, or technical elements per training lesson.
• Increase the distance or duration per repetition or drill.
Training Variables
Intensity:
• Increase the velocity to cover a given distance, the rhythm (quickness) of performing a tactical drill, or the load in strength training.
• Decrease the rest interval between repetitions or tactical drills.
• Increase the number of competitions per training phase (only if this is not at a desirable level for your athletes or sports).
Supercompensation
Source: Adapted from Bompa,T.O.(1999) page 16
Anabolic
Catabolic
Time
Overload Recovery
Adaptation
Step Loading
Source: Adapted from Bompa,T.O.(1999) page 46
L
o
a
d
Low
Med
High
Microcycle
Mesocycle
Increase of training load in steps (step loading)
1
2
3
4
5
6
Training Stimulus Variation
1. Cluster sets – interspersing a short rest interval in between successive repetitions in a set.
– Same Load
– Undulating Load (e.g. 80,85,90,85,80)
2. Post activation potentiation
3. Exercise Replacement
Training Phases
• Stability
• Anatomical Adaptation
• General Strength
• Specific Strength
• Maximum Strength
• Power
Plyometrics
• Low - General Strength Phase
• Moderate – Specific Strength Phase
• High – Maximum Strength Phase
• Shock – Power Phase
Stability
• Slow tempo (301, 311)
• High Reps (15, 15, 12, 12)
• Very little emphasis on weight
• This phase will create the foundation stability needed for quality movement in the future.
• No Plyos/Power Exercises
Anatomical Adaptation
• Slow tempo (301, 311)
• High Reps (10, 10, 8, 8)
• Low emphasis on weight
• This phase will continue to set a great foundation for your future phases, so do not deviate from the above 3 rules.
• No Plyos
General Strength
• Normal tempo (201, 211)
• Low Reps (6, 6, 4, 4)
• Increased emphasis on weight
• Continuing to increase base levels of strength.
• Multi-joint exercises, large muscle groups
• Low Plyos/Power Exercises
Specific Strength
• Normal Tempo (201, 211)
• High Reps (10, 10, 8, 8)
• Exercises become more specific to the chosen sport/movements
• Moderate Plyos/Power Exercises
Maximum Strength
• Tempo Normal & Fast
• Low reps (6, 6, 4, 4)
• Decrease the number of exercises and spend more time on primary lifts.
• High Level Plyos/Power Exercises
Power
• Tempo Fast
• Low Reps – Drop Sets (864, 8644, 6422, 6422)
• Low number of exercises. Spend more time on primary lifts & speed.
• Shock Level Plyos/Power Exercises
Case Studies
1. 16 y/o Male Basketball PlayerStats:
• 45cm VJ
• 5m OT
• 3.20s 20m
• 5.20s Pro-shuttle
• -9cm Sit & Reach
U/18 state classics next year (April 2009)
Play Olympics
Case Studies
2. 14 y/o Female Football PlayerStats:
• 30cm VJ
• 3.8m OT
• 3.35s 20m
• 5.50s Pro-shuttle
• +14cm Sit & Reach
Met west selection July 2008
State Titles May 2009
• Different combinations of adding exercises to programs
• Programming rules for Auchenflower centre
• Not trying to fit everything into each program – just simply do not have time. And athletes need more variation – easy to provide if don’t try to give too much variation in each program.