Training and Physical Adaption Methodology Training and Physical Adaption Methodology Paul Thawley...
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Transcript of Training and Physical Adaption Methodology Training and Physical Adaption Methodology Paul Thawley...
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 = 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
Periodisation: The Periodisation: The Russian ApproachRussian Approach
Volume
Intensity
Technique/tacticts
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 ?
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