LTAD 101LTAD 101Training to Compete - PeriodizationTraining to Compete - Periodization

Istvan BalyiNational Sport Centre Vancouver –

VictoriaSport Canada and sports coach UK

LTAD Advisor

“The definition of insanity is doing the same thing over and over again and expecting different results.”

Albert Einstein

« La définition de la folie, c’est refaire toujours la même chose en s’attendant à un résultat différent. »

Albert Einstein

Learning to CompeteLearning to Compete

Training to CompeteTraining to Compete

LTAD to your Next Training SessionLTAD to your Next Training Session

AthleteChronological Age

Biological AgeTraining Age

Annual PlanSingleDoubleTriple

MultiplePeriodization Periods

PreparationCompetitionTransitionPhases

GeneralSpecific

Pre-competitiveCompetitiveTransition

Meso CyclesDevelopmental

StabilizingPre-competition

CompetitiveRestorative

Micro CyclesIntroductoryDevelopment

ShockMaintenance

TaperPeak

RestorationTransition

Sessions6:1 = 4 / 6 / 9 / 12 / 15

5:2 3:1 2:1

EvaluationNew Plan

HEALTH

PERFORMANCEPERFORMANCE

OPEN

SKILL

PSYCHOLOGY

PHYSIOLOGY

STRATEGIES

EMOTION

CHARACTER

ENVIRONMENT

ALTITUDEFACILITIES

TEMP

NUTRITION

FOCUS

CONFIDENCE

COMMITTMENT

CLOSED COMPLEX

FIXEDPLAYS

PASSION

SELFCONTROL

ENERGIZE

INTEGRITY

RESPECT

LEADERSHIP

FITNESS

GEARING UP FOR HIGHGEARING UP FOR HIGHPERFORMANCEPERFORMANCE

OFFENSIVEDEFENSIVE

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OXYGENTRANSPORT

PHYSIOLOGY POWER

STRENGTH

HEALTH

REST/FATIGUE

NUTRITION

ENERGY SYSTEMS

ABSOLUTE

RELATIVE

SPECIFIC

AEROBIC

ANAEROBICLACTIC

ANAEROBICALACTIC

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CENTRALPERIPHERALPERIPHERAL

PULMONARYPULMONARY

SPEED

EXPLOSIVE

INJURY

DISEASE

OVERTRAINING

RECOVERY

SLEEP

REPAIR

FUELS

HYDRATION

NUTRIENTS

Adaptation in Periodization (Balyi, 1999)

Stress - Stimulus (Volume, Intensity, Frequency)

Fatigue (Metabolic, Neural ,Mixed

Restoration - Recovery (Complete - Incomplete Recovery

Overcompensation (Supercompensation - Taper )

New Stimulus (Macro cycles - Micro cycles - Sessions)

Undertraining Proper Training Overtrainingr Microtraumas Immuno Reaction Overreach Overstress Overuse Injuries

External Load -Volume -Intensity Overcompensation

Usual Daily Activity Next External LoadInternal Load Recovery - 3 hours - Physiological Restoration - 6 hours

- Biochemical changes Fatigue - 24 hours - Psychological - Metabolic - 36 hours - Neural - 48 hours - Mixed Neural/Metabolic - - Tissue damage - Microtraumas

Adaptation to Training(Modified after Nadori and Yakovlev)

Training VariablesTraining Variables

• Volume• Intensity• Frequency

• Beginners• Elite

The volume of training is the quantitative component of training containing the duration, length or the extent of exercise;

The Volume of Training

The Intensity of Training

The intensity of training is the qualitative component of training, containing all training activities performed in a given unit of time

The Frequency of Training

The frequency of training refers to the number of training sessions within a given timeframe, e.g., a day, a micro cycle or a meso cycle

112

2

3

45

67

8

9

10

11

Strength Stamina

Speed

Skill

Suppleness

Training / Horizontal Progression

Annual Cycle / Weeks 1 - 52

Vertical Integration

Horizontal and Vertical Integration(Balyi, 1995)

Performance

Interference

Aerobic training can interfere with strength developmentStrength training does not seem to interfere with the development of aerobic power and capacity Excellent overview = (Wenger and Sporer, 2001 - Coaches Report)Athletes who have been training longer may be less susceptible to the negative effects of concurrent training Abernethy et al, 1999.Young athletes at early training ages also less susceptible to the negative effects of concurrent training (Bar-Or, 2002)Longer concurrent training meso cycles are more likely to be associated with inferior adaptations ( 6 - 8 week)

Who are the training, competition and Who are the training, competition and recovery programmes designed for ?recovery programmes designed for ?

• Planning• Long-term• Quadrennial • Annual• Periods• Phases• Meso cycles• Micro cycles• Sessions• Units

Traditional Meso Cycles

0

20

40

60

80

100

120

Recovery Micro

Loading Micro

Traditional 4 : 1 Meso cycle

0

20

40

60

80

100

120

Recovery Micro

Loading Micro

Traditional 3 : 1 Meso cycle

0

20

40

60

80

100

120

Recovery Micro

Loading Micro

Traditional 2 : 1 Meso cycle

0

20

40

60

80

100

120

Recovery Micro

Loading Micro

Traditional 1 : 1 Meso cycle

Accumulation 1Accumulation 2Intensification 1Intensification 2

Specificity

0

20

40

60

80

100

120

2 : 2 : 1

Accumulation 1Accumulation 2Intensification 1Intensification 2

Specificity

0

20

40

60

80

100

120

2 : 2 : 1

Non-Traditional Meso Cycles

Insanity Meso Cycles

1 2 3 4 5 6 7 80

20

40

60

80

100

120

Load

Insanity Meso

1 2 3 4 5 6 7 80

20

40

60

80

100

120

Load

Variety Meso

Variety Meso Cycles Team Sports

1 2 3 4 5 6 7 80

20

40

60

80

100

120

Load

Variety Meso

1 2 3 4 5 6 7 80

20

40

60

80

100

120

Load

Variety Meso Play Offs

MicrocyclesMicrocycles

• Introductory• Developmental• Shock• Stabilizing• Competitive

– Taper– Peak– Maintenance– Modeling

• Transition

• Sequencing– 3– 4– 6– 9– 12– 15– 18

Introductory Micro Cycle Neural Adaptation

Day 1

2 3 4 5 6 7 8

0

20

40

60

80

100

120

VolumeIntensity

Day 12

34

56

78

0

10

20

30

40

50

60

70

80

Training Load

Introductory Micro Cycle Metabolic Adaptation

Day 1

2 3 4 5 6 7 8

0

10

20

30

40

50

60

70

80

90

100

VolumeIntensity

Day 12

34

56

78

0

10

20

30

40

50

60

70

80

90

100

Training Load

Introductory Micro CycleMixed Neural-Metabolic Adaptation

Day 1

2 3 4 5 6 7 8

0

10

20

30

40

50

60

70

80

90

VolumeIntensity

Day 12

34

56

78

0

10

20

30

40

50

60

70

80

90

Training Load

Rotation 1 – DrillingTime: 1:30-3:00pm

Objective: Match Simulation Drills

1. W/Up: Mini Tennis 10 min2. Defend B/line X-crt 15 min3. Attack B/line D-T-L 15 min4. Control Center & Close In 15 min5. Change of Direction 15 min6. Depth & Consistency 10 min7. W/Dn: Stretch & Hydrate 10 min Total 90 min

Rotation 2 – IPITime: 3:00 – 4:30

Objective: Download before competition

1. Warm-up 10 min2. Agility 10 min3. Balance 10 min4. Speed 10 min5. Rest 10 min6. Strength 10 min7. Power 10 min8. Pre-habilitation 10 min9. Regeneration 10 min

Total 90 min

Rotation 4 – Match PlayTime: 4:30 – 6:00Objective: Practice Set

Rotation 3 – Mental ConditioningTime: 3:00 – 4:00 pm

Objective: Increase mental toughness

.Testing Evaluation

.Goal Setting

.Quality Practice = Quality Performance

.Attitude / Concentration / Effort

.Developing Rituals

.Self Awareness

Note: These are some of the topics that are covered throughout the year.

"Moving Scales" of Quantification

of the Five S's of Training and Performance(Balyi, 1997)

Stamina Strength Speed Skill Suppleness0

10

20

30

40

50

Distribution of Workload - Endurance Priority

Stamina Strength Speed Skill Suppleness0

10

20

30

40

50

Distribution of Workload - Strength Priority

Stamina Strength Speed Skill Suppleness0

10

20

30

40

50

Distribution of Workload - Conversion Phase

Stamina Strength Speed Skill Suppleness0

10

20

30

40

50

60

70

Distribution of Workload - Competition / Peaking

Thinking inside the box( Or coaching inside the box!)

The same training and competition programs for the:EliteInternational eliteInternational elite players reached their genetical ceiling

limits

Players reached their genetical ceiling limits - after 10-15 years of training - need a new environment to ensure adaptation

Thus, new stimulus!!!New structure of trainingNew sequencingNew regeneration methodsAncillary capacities

There No Genetical Ceiling Limits Within Ancillary Capacities

Warm upCool downStretchingNutrition / HydrationRest and RegenerationMental capacitiesTaperPre-competition integrated strategies:

Physical, mental, technical-tactical, nutritional;Environmental influence:

heat, humidity, cold, altitude, jet lag, pollution;Cultural

Training to Win

Training to Compete

Training to Train

FUNdamentals

Sport requirements: V.B. JuvenileSport requirements: V.B. Juvenile (Cardinal, 2007)(Cardinal, 2007)

5%15%

30%10%

40%

motor conditioning

physical cond.

techniques

psychological qual.

tactics/ str.

Training to Compete 1: performance factors relative importance

Sport requirements: V.B. JuniorSport requirements: V.B. Junior (Cardinal, 2007)(Cardinal, 2007)

0% 20%

25%

10%

45%

motor conditioning

physical cond.

techniques

psychological qual.

tactics/ str.

Training to Compete 2: performance factors relative importance

Age 16-17 17-18 18-19 19-200

20

40

60

80

100

120

SupplenessSpeedStaminaStrengthSkill

Training to Compete Stage

Annual Distribution of the Five S'sof Training and Performance

0

20

40

60

80

100

120

SupplenessSpeedStaminaStrengthSkill

Single PeriodizationGPP-SPP-PCP-CP within each Year

Age 16-17 17-18 18-19 19-20

Year 1 Year 2 Year3 Year 4

0

20

40

60

80

100

120

SupplenessSpeedStaminaStrengthSkill

Training to Compete PhaseDouble Periodization

Distribution of the Five S's of TrainingQuadrennial Plan

Age 16-17 17- 18 18- 19 19- 20

Two peaks in each year - see skill trends

SummarySummary

• FUN• Specialization (Training to Compete 2)• Trainability

– Aerobic power– Strength and power– Training to Compete 2 = all system are fully trainable

• Optimizing the engine and sport-specific and position specific skills