Training and Training and Physical Physical Adaption Adaption

Methodology Methodology Paul Thawley MSc Pg Dip Paul Thawley MSc Pg Dip

(Rehab) MCSP SRP(Rehab) MCSP SRP

Olympic Medical InsituteOlympic Medical Insitute

Coaching: art or Coaching: art or science ?science ?

Coaching = Science ?Coaching = Science ?

Specific training stimuli determine specific Specific training stimuli determine specific hormonal responses/adaptationshormonal responses/adaptations

Specific training stimuli determine specific Specific training stimuli determine specific neuromuscular responses/adaptationsneuromuscular responses/adaptations

Specific training stimuli determine specific Specific training stimuli determine specific cardiovascular/responses adaptationscardiovascular/responses adaptations

Specific training stimuli determine specific Specific training stimuli determine specific biological adaptationsbiological adaptations

Coaching = Art ?Coaching = Art ?

The development of a coaching/training program must be based on scientific aspects and must be characterised by the ability to combine the different components of an athletic performance and on the ability to modulate the training load based upon individual responses of the athlete.

What is training ?What is training ?

The sum of physical activites, hygienic The sum of physical activites, hygienic practises, and nutritional procedures with practises, and nutritional procedures with

whome an athlete is prepared to approach an whome an athlete is prepared to approach an athletic performance in the best condition athletic performance in the best condition

possiblepossible

Quality of trainingQuality of training

Training quality

PerformancePerformance

Athlete’s abilities Motivations

Competitions

Scientific knowledge

FacilitiesDevices

Coaching personalityAnd knowledge

Genetic makeup

A good coaching A good coaching approachapproach

Performance needsPerformance needs

Analyse Athlete’s levelAnalyse Athlete’s level

Chose training methodologyChose training methodology

Chose training meansChose training means

Develop the training programDevelop the training program

Control AdaptationsControl Adaptations

What is periodisation ?What is periodisation ?

Planning the amount of training to Planning the amount of training to be performed in order to reach top be performed in order to reach top performance in a specific period of performance in a specific period of the competitive seasonthe competitive season

What kind of parameters is it What kind of parameters is it possible to control?possible to control? VolumeVolume IntensityIntensity Rest/recoveryRest/recovery

The principles of The principles of periodisationperiodisation

Progressive overloadProgressive overload Establish realistic goalsEstablish realistic goals Verify adaptationsVerify adaptations Individualise overloadIndividualise overload Plan short time-long time Plan short time-long time

goalsgoals Be able to change your planBe able to change your plan

What is the VOLUME of What is the VOLUME of training ?training ?

The amount of weight being The amount of weight being lifted (sets x reps x kg)lifted (sets x reps x kg)

The amount of km of runningThe amount of km of running The amount of km of cyclingThe amount of km of cycling The amount of km of rowingThe amount of km of rowing The time spent in trainingThe time spent in training

What is the What is the intensity?intensity?

The amount of weight as compared to your maximum i.e. 70% of 1RMi.e. 70% of 1RM

The oxygen The oxygen consumptionconsumption i.e. 50% of VOi.e. 50% of VO2max2max

Your maximum performance in a Your maximum performance in a

specific taskspecific task

i.e. 80% of your i.e. 80% of your personal recordpersonal record

What is rest ?What is rest ?

The amount of time The amount of time in which no physical in which no physical exertion is exertion is performedperformed Rest intervals Rest intervals

between sets and repsbetween sets and reps Rest days in a Rest days in a

microcyclemicrocycle Rest days in a Rest days in a

mesociclemesocicle Rest days in a Rest days in a

macrocyclemacrocycle

Macrocycle

Mesocycle

Microcycle

How we divide training How we divide training timetime

Training Training unitunit

MicrocycleMicrocycleMesocycleMesocycleMacrocyclMacrocycl

ee

TU

Planning trainingPlanning training

The number and the time of The number and the time of competitioncompetition

The venues of competitionThe venues of competition Establish short-term and medium Establish short-term and medium

term goalsterm goals Divide the training/competitive time Divide the training/competitive time

in slotsin slots

How to….How to….

Sport Season

August June

Pre-season Minor Competition Competitive season Play offs-finals

Weeks

Training units

The main principleThe main principle

Fatigue

StimulusStimulus

RecoverySuper-

compensat Decrease

Supercompensation & Supercompensation & PlanningPlanning

Periodisation: The Periodisation: The Russian ApproachRussian Approach

Volume

Intensity

Technique/tacticts

Different approachesDifferent approaches

Technique

Volume

IntensityIntensity

Planning and chosing the Planning and chosing the right exerciseright exercise

General ExercisesGeneral Exercises Specific ExercisesSpecific Exercises Technical Technical

ExercisesExercises Tactical ExercisesTactical Exercises

The training unitThe training unit Warm-upWarm-up General ExercisesGeneral Exercises Specific ExercisesSpecific Exercises Technical/tactical instructionTechnical/tactical instruction Cool down proceduresCool down procedures

Activity Duration NotesW-up 20 min Running @ 50% of Max HR - 5 min StretchingMult Sprints 15 min max 3 mt combination of directions Total 800 mtBall skills 10 min Passing short and long distances 2 players5 vs 4 15 min Starting from midfield (4 defenders)Corner kicks 15 min New moves11 vs 11 full court 30 min 4:4:2 formation vs 4:5:1 formationCool down 15 min Running at 30% of Max HR, PNF Stretching

16.6

12.5

8.3

12.512.5

25

12.6WupM SprintsB Skills5 Vs 4Corner kicks11vs11CoolDown

Planning skillsPlanning skills

What is the goal of every single What is the goal of every single training unit ?training unit ?

What is the goal of the microcycle ?What is the goal of the microcycle ? What is the goal of the mesocycle ?What is the goal of the mesocycle ? How much time do I have ?How much time do I have ? What are the facilities ?What are the facilities ? What is the equipment ?What is the equipment ? How many athletes ?How many athletes ?

ExamplesExamples

Esercizio

Data Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip Kg Set Rip

1° allenamento2 10 10 3 6 40 2 12 65 4 6 120 2 4 30 4 6 62 2 6 4 3 10 60 2 6 80 2 10 5 3 6

2° allenamento2 10 10 2 6 40 2 12 65 4 6 120 2 4 30 4 6 62 2 6 4 2 10 60 2 6 80 2 10 5 2 6

3° allenamento2 10 10 3 7 40 2 13 65 4 6 120 2 4 30 4 6 62 2 7 4 3 11 60 2 7 80 3 10 5 3 6

4° allenamento2 12 10 2 7 40 2 14 65 3 7 120 2 4 30 4 7 62 2 7 4 2 11 60 3 7 80 4 10 5 2 6

5° allenamento3 12 10 3 8 40 3 15 65 4 7 120 2 5 30 4 7 62 3 7 4 3 12 60 3 8 80 3 8 5 3 7

6° allenamento3 12 10 2 8 40 3 6 75 4 8 120 2 5 30 4 7 62 3 7 4 2 12 60 4 8 80 4 8 5 2 7

7° allenamento3 10 10 3 6 46 2 6 75 4 8 120 2 5 30 4 8 62 3 8 4 3 8 60 4 6 85 4 10 5 4 7

8° allenamento3 10 10 2 6 46 2 7 75 4 5 120 2 6 38 4 8 62 4 8 4 2 8 60 2 6 85 4 10 5 2 7

9° allenamento3 10 10 2 7 46 2 7 75 2 5 120 2 6 38 4 8 62 3 8 4 3 10 60 2 7 85 4 10 5 3 8

10° allenamento3 10 10 3 7 46 2 8 75 4 6 120 2 4 38 4 6 62 3 5 4 2 10 60 3 7 85 2 6 5 2 8

11° allenamento3 12 10 2 8 46 2 8 75 4 6 120 3 4 38 3 6 62 3 5 4 3 10 60 2 8 85 4 6 5 4 8

12° allenamento3 12 10 3 8 46 2 4 75 4 6 120 2 4 38 4 6 62 3 6 4 3 10 60 3 8 85 4 6 5 2 8

Med-Ball Press

Nome: Master

Pull-over inverso Affondi Lat Machine Vertical Row Standing Calf

Rematore con Manubrio

Leg Press Ecc1 Gamba1/2 Squat Strappo Bench Press