Training / Coaching Methodology

Training / Coaching Methodology Training should be challenging, interesting & FUN

• Topic 1 - Principles of Training

• Topic 2 - Training Intensities

• Topic 3 - Season Plan / Overview

• Topic 3 - Coaching

Topic 1 - Principles of Training

1) Specificity

2) Progressive Overload

3) Variation

4) Individuality

5) Adaptation

6) Reversibility

Specificity Matching training to the requirements of the activity You need to train specifically to develop the right – muscles, type of fitness, skills

Progressive Overload Gradually increase the amount of overload so as to gain fitness without the risk of injury *** rest & recovery*** Unless the body is subjected to increased demands, improvements in physical fitness will not be made - FITT Frequency Intensity Time Type

Time

TRAINING LOAD

(Quality &

Quantity)

Performance

Load U

N

L

O

A

D

Load

U

N

L

O

A

D

Variation This principle recognises that athletes require variety in their training methods to avoid boredom, to maximise enjoyment and to create a motivating environment.

Examples of the application of the variety principle include: -Aerobic training takes many forms. We can train the aerobic system using a variety of activities such as swimming, running, cycling and circuit training. -Strength training uses a variety of methods. Isometric and isotonic methods increase strength, but do so by using different equipment such as free weights, elastic bands and hydraulic devices.

Individuality

• Matching training to the requirements of an individual

• Body build

• The boat class

• Your aims

• Current fitness levels

• Age

• Gender

Adaptation

Adaption is reacting to a hard training session by increasing the ability to cope with future gruelling sessions • Rest - the period of time Allocated to recovery • Recovery – the time required to repair damage caused by training or Competition You can not overtrain, but you can under recover

Reversibility Unfortunately if you don’t use it you lose it Training effects are reversible Strength and speed are gradually lost with muscles losing their tone and size Muscular atrophy

Topic 2 - Training Intensities

• Training Load

Quantity – distance, time, number of reps etc

Quality – “speed for effort”,

heart rate, pressure, rating

Training Intensities

T1- Light to moderate training

at 65-75% of maximum heart rate

T2 – Moderately hard training at 76-82% of maximum heart rate

T3 – Hard training

at 83-88% of maximum heart rate

T4 - Very hard training

at 89-92% of maximum heart rate

T5 – Very, very hard training

at 92-100% of maximum heart rate

T6 (Anaerobic) – Exhausting training or overspeed training

Exercise Intensities

• Heart rate zones

Zone Description HR (% of max)

T1 Light aerobic 60-75

T2 Moderate aerobic 75-84

T3 Heavy aerobic 82-89

T4 Threshold 88-93

T5 Maximal aerobic 92-100

Training Classifications

T1 T2 T3 T4 T5 T6

Boat speed 60 – 70% 70 – 80% 75 – 85% 85 – 90% 90 – 100% 99 – 105%

Lactate (mmol)

< 2 2 - 3 3 - 4 >4

Heart Rate 65 – 74% 75 – 84% 82 – 89% 89 – 93% 92 – 100%

Boat Type (Race rating)

1x / 2- (34)

16 - 18 18 -19 19 - 23 23 - 27 27 - 34 34>

4x / 8+ (38)

16 - 18 19 - 22 22 - 26 16 - 30 30 - 38 38>

Exercise Intensities

• Rating of perceived exertion

– Is fairly accurate

– Easy to use if you don’t have a HR monitor

– Also useful to compliment HR

Exercise Intensities

• Heart rate zones

Zone Description HR (% of max) RPE

T1 Light aerobic 60-75 9-10

T2 Moderate aerobic 75-84 11-12

T3 Heavy aerobic 82-89 13-14

T4 Threshold 88-93 15-16

T5 Maximal aerobic 92-100 >17

Quantifying Cross Training

Mode Weighting Factor

On-water rowing 1.00

Rowing ergometer 1.35

Road cycling 0.80

Stationary cycling 0.95

Running 1.40

Swimming 1.20

Walking 0.50

Personal Experience

• In which training zones do your rowers operate within their training programs and how do you know this?

• How do you monitor the intensities at which your rowers are training?

Yearly / Seasonal Training Phases

1.Preparation – General Fitness,

rowing technique development, specific fitness (which one?)

2.Competition – Further rowing

technique development, specific fitness (which one?)

3.Transition

Principles of Periodisation

Dividing the plan into phases Manageable segments Correct organization Progressive and Systematic

Training energy systems Building technical length Developing rating & speed Tapering

Training Intensity Guide

Intensity Prep 1 Prep 2 Pre-Comp Comp

T1/T2 80% 80% 75% 75%

T3/T4 15% 15% 15% 10%

T5/T6 5% 5% 10% 15%

***Polarized training ***

Season Percentages

T1 & T279%

T5 & T614%

T3 & T47%

Annual

Coaching Communication What about our Rowers?

• If population is ~65% Visual

~30% Auditory

~5% Kinesthetic*

An VIII could be

~ 5 Visual

~ 3 Auditory

~ 1 Kinesthetic

See… Look… Draw… Demonstrate

Hear… Say… Speak…Explain

Feel… Do… Participate…

Positive Coaching Know your team - Balance between being concerned and being intrusive

Focus on filling the emotional tank - Praise has to be genuine and consistent - Use a ratio of 3:1 positive to negative comments

Exemplary Leadership (coaching) - Leading by example is the key to encouraging high performance - excite, create & sustain your culture

Have a plan if something goes wrong - Redirecting effort to a new goal is one of the most effective ways to accept failure

Optimistic Outlook - Your attitude whether positive or negative will be infectious - Positive attitude will keep the morale of your team (and their performance) higher

Technique Changes

• Compliment the right performance

• Comment on the improvement - celebrate progress

• State you know they are working on it

• Take video to show good points

• Commend / Recommend / Commend Sandwich

• Reward effort more than results

• Begin sessions with a focus on what has been working since last time

• For improvement, point out the solution instead of critiquing the error

Questions???

Good coaching – have fun!