LTAD 101 Training to Compete - Periodization Istvan Balyi National Sport Centre Vancouver –...
44
LTAD 101 LTAD 101 Training to Compete - Periodization Training to Compete - Periodization Istvan Balyi National Sport Centre Vancouver – Victoria Sport Canada and sports coach UK LTAD Advisor
-
Upload
ann-wilkins -
Category
Documents
-
view
232 -
download
7
Transcript of LTAD 101 Training to Compete - Periodization Istvan Balyi National Sport Centre Vancouver –...
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
hwenger04
OXYGENTRANSPORT
PHYSIOLOGY POWER
STRENGTH
HEALTH
REST/FATIGUE
NUTRITION
ENERGY SYSTEMS
ABSOLUTE
RELATIVE
SPECIFIC
AEROBIC
ANAEROBICLACTIC
ANAEROBICALACTIC
hwengeroo
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
