Designing Training Planfor All SportsCCC Women’s Ski Work Shop

Presented by: Petr Jakl & LifeSki.comOttawa, Oct 16, 2010

Training Plan in the Training Process

Training quality

Athlete’s performance

Findings from auxiliary sciences

Coach’s knowledgeand personality

qualityauxiliary sciences

Competitions

Motivation

Athlete’s abilities

Inheritance

Facilities andequipment

and personality

Training Plan

1. Multilateral Physical Development – a strong base and good overall development

2. Sport-specific Physical Development – meet specific sport’s requirements

3. Health Factors – health is the fundamental factor of an athlete’s state; it is also the main goal of recreational sports

4. Injury Prevention – an injured athlete cannot perform optimally! Flexibility and strength development, warm-up & cool-down principles, overtraining prevention

Objectives of Training

overtraining prevention5. Technical Factors – developing the capacity to perform all technical

actions correctly, rationally, economically, w/ highest possible velocity under both normal and unusual circumstances (e.g. weather)

6. Tactical Factors – setting and improving tactics and strategy 7. Psychological Aspects – improving discipline, perseverance, willpower,

confidence, and courage8. Team Capability – team consolidation; enhancing the feeling of

belonging; uniting in an action; specification of each athlete’s role9. Theoretical Knowledge – goal to increase athlete’s knowledge of the

physiological & psychological basis of training, planning, nutrition, and regeneration

Training Adaptation - The Body’s Response to the Training

The training adaptation is the sum of transformations brought about by systematically repeating exercise

The adaptation occurs at these areas:o Anatomical (bone growth stimulus or inhibition)o Anatomical (bone growth stimulus or inhibition)o Biomechanical (modifications related to the anatomical)o Neuromuscular (e.g. muscular hypertrophy, fiber

development)o Cardio respiratory (e.g. enhanced respiratory capacity,

heart beat volume)o Metabolic processes (changes in enzymes) o Psychology

Determinants of Training Adaptation

1. Volume – (a) Time of training duration (hrs), (b) Distance covered or weight lifted/time (Km, Kg), (c) Repetitions (reps, sets, jumps)

2. Intensity - Is the qualitative component of work an athlete performs in a given time. Depends on (a) load, athlete performs in a given time. Depends on (a) load, (b) speed, (c) interval variety and pauses, (d) psychological strain

3. Frequency - Number of training stimulus & units in short (per day) or long-term (per week, month, year, career)

o Quality of the training adaptation is based on the relationship between work and regeneration!

Supercompensation Cycle -the Leading Concept of Training!

o Stimulus (training) – effects burning of stored or supplied glycogeno Fatigue & Lactic acid - outcome of the burning process, reducing

temporarily the body’s functional capacityo Compensation – replenishment of the biochemical sources (mainly

glycogen) by acquiring some reserves → Supercompensationo Involution – occurs if no another stimulus is applied at the optimal

time

o Improvement of performance during training

Supercompensation Cycle

o Decline of performance during training

Recovery

Recommended Recovery after Exhaustive Exercise

Biological parameters Recovery process

Heart rateBlood pressure

Return to normal in 20 to 60 min

Restoration of muscle glycogena. After aerobic activity

10 hr to restore 60%48 hr to restore 100%a. After aerobic activity 48 hr to restore 100%

Restoration of muscle glycogenb. After anaerobic intermittent activity

2 hr to restore 40%5 hr to restore 55%

24 hr to restore 100%

Removal of LA from the muscles and blood

10 min to remove 25%20-25 min to remove 50%

1 hr-1:15 hr to remove 95%

Proteins Return to normalin 12 to 24 hr

Fats, vitamins, and enzymes Return to normalmore than 24 hr

The level and quality of movement skills are based on biomotor abilities (i.e. largely genetic or inherited abilities)

They are:o Strength – ability to apply forceo Speed – ability to travel or move quickly, including

Classification of Skills

Biomotor Abilities

o Speed – ability to travel or move quickly, including elements: 1) reaction time 2) frequency of movement per time unit 3) speed of travel over a given distance

o Endurance – ability to perform work of a given intensity and duration

o Coordination – is a complex biomotor ability of the previous abilities to perfect movements, including specifics: flexibility, agility, balance, accuracy

Main sources of energy overlap

Sources of Energy

Energy Sources for Competitive Sports(Bompa, 1999)

LacticAlactic

Lactic acid (LA) system

glycogen → LA Protein

Glycogencompletely burned in the presence

of O2 Fats

ATP produced in the presence of O2

Aerobic pathway

Phosphate system ATP/CP

Fuel

ATP produced withoutthe presence of O2

Anaerobic pathway

Primary energy source

Energy path-way LacticAlactic

Lactic acid (LA) system

glycogen → LA Protein

Glycogencompletely burned in the presence

of O2 Fats

ATP produced in the presence of O2

Aerobic pathway

Phosphate system ATP/CP

Fuel

ATP produced withoutthe presence of O2

Anaerobic pathway

Primary energy source

Energy path-way

CyclicAcyclic and cyclicMostly acyclic

Skills

Most team sports/racquet sports/sailing

• Long distance track, swimming, speed skating, canoeing• Cross-country skiing• Rowing• Cycling, road racing• Triathlon

• Middle distance track, swimming, speed skating• 1 K canoeing• Boxing• Wrestling• Martial arts• Figure skating• Synchronize swimming• Cycling-pursuit

• 100 m swimming• 800 m track• 500 m canoeing• Floor exercise gymnastics• Alpine skiing• Cycling track: 1 K and pursuit

• 200-400 m track• 500 speed skating• Most gym events• Cycling track• 50 m swimming

glycogen → LA by products

Proteinof O2 Fatsstored in muscles

• Sprint 100 dash• Throws• Jumps• Weight lifting• Ski jumping• Diving• Vaulting in gymnastics

Sportsevents

0 s 10 s 40 s 70 s 2 min 6 min 25 min 1 hr 2 hr 3 hrDuration

CyclicAcyclic and cyclicMostly acyclic

Skills

Most team sports/racquet sports/sailing

• Long distance track, swimming, speed skating, canoeing• Cross-country skiing• Rowing• Cycling, road racing• Triathlon

• Middle distance track, swimming, speed skating• 1 K canoeing• Boxing• Wrestling• Martial arts• Figure skating• Synchronize swimming• Cycling-pursuit

• 100 m swimming• 800 m track• 500 m canoeing• Floor exercise gymnastics• Alpine skiing• Cycling track: 1 K and pursuit

• 200-400 m track• 500 speed skating• Most gym events• Cycling track• 50 m swimming

glycogen → LA by products

Proteinof O2 Fatsstored in muscles

• Sprint 100 dash• Throws• Jumps• Weight lifting• Ski jumping• Diving• Vaulting in gymnastics

Sportsevents

0 s 10 s 40 s 70 s 2 min 6 min 25 min 1 hr 2 hr 3 hrDuration

Principles of Training

o Active participation – Being athlete for 24 hourso Multilateral development – Broad training resourceso Specialization – Ratio between specialized training and

general training according to long-term development individual potential and skills. The ratio changes throughout (a) sport career, (b) long-term The ratio changes throughout (a) sport career, (b) long-term and short-term program, (c) annual program

o Individualization – Respect to the abilities, potential, learning characteristics, specifics of sport

o Variety – Large resource of exercises, creativityo Modeling – Variety of adaptation of a competition format into

trainingo Load progression – Applied in accordance with the training

adaptation and supercompensation cycle

Load Progression - Standard Loading

o Maintain the same load in training throughout the year

- Shortcoming is a plateau and stagnation of performance during the competitive phase.

Load Progression - Overloading

o The curve of load increments is constantly going up.

- Shortcoming is on a long-term basis it will lead to critical levels of fatigue, burnout, and even overtraining.

Load Progression – Step Loading

- In a macrocycle (usually 4 weeks) the load increases gradually in the first three microcycles followed by a preparatory decrease or unloading phase, allowing the athlete to regenerate.

Progression of the Biomotor Abilities

(a) Flexibility - from day to day (b) Strength - from week to week (c) Speed - from month to month(d) Endurance - from year to year

Never underestimate the essential role of the regeneration and recovery week!

Sequences of Physical Training1. General Physical Training

- Improves working capacity - Based on all-round sport skills development

o Specifically in XC skiing: Distance run, over-distance classical skiing , cycling (road, MTB), kick biking, rollerblading, games, swimming, hiking, paddling sports games, swimming, hiking, paddling sports (rowing, kayaking, canoeing), general strengthening

2. Specific Physical Training- Built on the general physical training - Specific sport skills development

o Specifically in XC skiing: Any interval training, skate skiing, rollerskiing, specific strengthening

Exercises for Physical Trainingo Activities designed to develop skills and biomotor abilities

are called exercises

1. General Exercises - Mainly affect general physical development - Main component of multilateral development

• Specifically in XC skiing:(a) w/o equipment: Running, swimming, hiking, gymnastics,

non-specific games (running g., adventure g., structured g. ), strengthening, stretching

(b) w/ equipment: Poles running, Nordic walking, cycling (road, MTB), rollerblading, rowing, kayaking, canoeing, kick biking, gymnastics, structured games (e.g. soccer, basketball, hockey, tennis)

Exercises for Physical Training

2. Specific Exercises - Mainly develop specific biomotor abilities - Main component of the specific training

o Specifically in XC skiing:n Skiing, rollerskiing, strengthening w/ or w/o equipment n Skiing, rollerskiing, strengthening w/ or w/o equipment

(e. g. double poling, ski striding w/ or w/o poles, double poling machines, plyometrics)

Training Intensities in Endurance SportsZone % of

maximum heart rate

(185 b/min)

Energy system

Duration of work&

Level of intensity

% of annual training volume

Methods to develop

endurance

Progressionin

Sports

160% - 70%

(111-130)

Aerobic Over 30 (40) min

Low

50% - 80% Uniform mAerobic

endurance, cardiorespiratory system, glycogen

store, regeneration

Marathon run, 30/50 K XC skiing,

cycling

270% - 82%

(85%)Aerobic 6 – 30 (40) min 25% - 30% Uniform m

Alternative m

Aerobicendurance,

high body fat

800 & 1500 Mswim,

5 & 10 K run,

(131-152)Medium Fartlek m metabolism 5/10 K XC skiing,

Long-distance speedskating

382% (85%)

- 90%

(153-167)

LA and aerobic

1 – 6 min

Submaximum

15% - 20% Alternative m

Fartlek mInterval trainingRepetition mModel training

Racing m

Anaerobicendurance (O2consumption, LA

resistance),strength

XC ski sprints400 M swim,

canoeing, rowing1500 M run,1 & 3 K speed

skating

490% - 95%

(98%)

(168-176)

ATP-CP (anearobic

alactic) and LA

15 – 60 s

Maximum

5% - 10% Interval trainingRepetition mModel training

Racing m

Anaerobicendurance (O2consumption, LA

resistance)Strength

200 & 400 M run100 M swim

5 >100%(185)

ATP-CP(anaerobic

alactic)

1 -15 s

Up to maximum1% - 3%

Is not developed

Maximum speedMaximumstrength

100 m dash

Types of Training Plans

1. Annual plan (Monocycle)

2. Macrocycle (2 – 6 weeks)2. Macrocycle (2 – 6 weeks)

3. Microcycle (1 week)

4. Training lesson plan (training unit/lesson)

Annual Plan – a year program

o An athlete must train continually for 11 months, then reduce the amount of work during the last month (physiological, psychological, and CNS rest and regeneration)

o In a good AP the development of skills, biomotor abilities, and psychological traits follow logically and sequentially

o The Annual Plan includes:n Main goal (peak competition, overall results, weight lost)n Progression (short term improvement, specific skills progress,

chosen biomotor abilities progress)n Total training volume (hours, intensities, loads etc.)n Camps, racing and testing calendarn Medical examsn Personal program (working & studying duty, family time)

*

Annual Plan for XC Skiing

The Annual Plan

Phases Preparation Competition Trans

Preparatory GENERAL SPECIFIC PRECOMP COMPETITION Trans

Macrocycles 1 2 3 4 5 6 7 8 9 10 11 12 13

Month V VI VII VIII IX X XI XII I II III IV

Annual Plan for XC Skiing

General exercises applied along annual programGENERAL PREP. SPECIFIC PREP. PRECOMP COMPETITION TRANS

RUNNINGHIKINGCYCLING (ROAD, MTB)KICKBIKINGGEN STRENGTHGAMESSWIMMING

RUNNINGPOLES RUNNINGCYCLING (ROAD, MTB)KICKBIKINGGEN STRENGTHGAMESTRACK & FIELD

RUNNINGPOLESRUNNINGCYCLING (MTB)KICKBIKINGGEN STRENGTHDOWNHILL

RUNNINGGEN STRENGTH

RUNNINGSWIMMINGHIKINGGAMESDOWNHILL

SWIMMINGWATER SPORTSGYMNASTICS

TRACK & FIELDORIENTEERING

DOWNHILL

Specific exercises applied along annual programGENERAL PREP. SPECIFIC PREP. PRECOMP COMPETITION TRANS

(ROLLERBLADING) ROLLERSKIINGSPEC STRENGTHPLYMOETRICS W/ OR W/o

POLES

ROLLERSKIINGSPEC STRENGTHPYOMETRICSXC SKIING

XC SKIINGSPECFIC STRENGTH

XC SKIING

Macrocycle – 2 to 6 weeks program

o Macrocycles vary according to the preparatory phases (General, Specific, Precompetition, Competition, Transition)

140%

3 Macrocycles Progression

0%20%40%60%80%

100%120%140%

Macrocycle A(30 hrs)

Macrocycle B(40 hrs)

Macrocycle C (50 hrs)

1st week

2nd week

3rd week

4th week

Microcycle – 1 week program

o The microcycle is the most important, functional tool of planning

1

2

3

Volume

Volume–intensity ratio in the general preparatory week

0

1

Tue Wed Thu Fri Sat Sun Mon

Intensity

0

1

2

3

Tue Wed Thu Fri Sat Sun Mon

Volume

Intensity

Volume–intensity ratio in the specific preparatory week

Dynamics of the physiological curve of the training lesson

Training Lesson Plan

Structure of the Main Part

1st Learning, perfecting technical or tactical elements (nerve cell is rested)2nd Speed and coordinationdevelopment (low fatigue yet)3rd Strength development4th Endurance development

Training Plan Composing

Macrocycle

1 2 3 4 5 6 7 8 9 10 11 12 13 TOTAL

Training15 20 23 27 30 30 25 20 25 30 23 20 12 300

20 25 30 40 45 35 30 25 40 40 30 25 15 400

Variety of annual volume

TrainingHours 20 25 30 40 45 35 30 25 40 40 30 25 15 400

25 30 40 50 50 45 40 35 50 45 40 35 15 500

Training Activities/Legend WU – Warm-up + Strch., WD – Warm-down, R - Running, R+P - Running w/ poles, Fartlek – running/skiing by alternate pace, SI – Ski-imitation: ski-striding, ski-walking, SI+P – Ski-striding w/ poles, PL – Plyometrics, S - Strength, SCl - Ski classical, SSk - Ski skating, DP - Double poling, ST - Ski technique, Z1-5 - Zone 1-5, Strch - Stretching, P -Pause, INT – Intervals (include pauses), Spnt – Sprint (include pauses), B – Road bike, MTB – Mountain bike, RS – Roller skiing, G – Games, SW – Swimming

Cycle 7 (Oct 6 – Nov 2) – 30 hoursn 1st week 70% (Oct 6 – 12)n 2nd week 85% (Oct 13 – 19)n 3rd week 100% (Oct 20 – 26), see belown 4th week 50% (Oct 27 – Nov 2)

Training Plan Composing

Day Tr. Unit Developing mainly Practice Week hours totaly: 10 (=100%)Day Tr. Unit Developing mainly Practice Week hours totaly: 10 (=100%)

Mon Rest Day Off

Tue PM General Strength R WU 15´ Z1, Gym 50´ (submax S: leg-press, bench-press, leg-curls, step-ups w/ barbell, half-squats w/ barbell – all in 3 sets w/ up to 15 reps, P up to 2´; alternate by callisthenics: push-ups, pull-ups, dumbbells, sit-ups, heel-drops, all in 3 sets w/ as many reps as you can control the technique, Pup to 1´), R WD 10´, Strch (evening)

Wed PM Speed in endurance R WU 15´ Z 1-2, Fartlek 40´ Z 1-3 (put the Z3 in any time, max 10x), R WD 10´ Z 1, Strch

Thu PM Endurance B 90´ Z 1, R WD 15´ Z1, Strch

Fri PM Strength in endurance

R+P WU 15´ Z1-2, R+P/SI+P (alternate) 20‘-25‘ Z3-4 (85-90% of max HR), P 120 HB/min, R WD 15´,Strch

Sat AM Agility, Flexibility, Regeneration

WU 15´ (R or B), G (Voleyball, basketball, tennis) 30´ Z2-3, R 15´Z1, Core or yoga mix w/ strch 30´,(optional massage therapy)

PM Rest Off or easy R or B 15‘-25‘ Z1

Sun AM Endurance, Specific strength

RS-Sk 90´ Z1-2 (WU 30´ Z1-2, No-poles ST on flat and hills 20´, DP 20´ continually), Strch

PM Endurance MTB 90´ Z1-2, R WD 15´ Z1, Strch

Training Log

o Athlete’s & coach’s tool

o Fundamental resource for: n training short and

Training Log - Cycle Name:

Week #1 AM HR AM PM Total Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strengthMonday 0:00Tuesday 0:00Wednesday 0:00Thursday 0:00Friday 0:00Saturday 0:00Sunday 0:00WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

Week #2 AM HR AM PM Total Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strengthMonday 0:00

MethodsTime

MethodsTime

n training short and long-term statistics

n progression controln Feedbackn subsequent planningn sport & personal

growth

Tuesday 0:00Wednesday 0:00Thursday 0:00Friday 0:00Saturday 0:00Sunday 0:00WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

Week #3 AM HR AM PM Total Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strengthMonday 0:00Tuesday 0:00Wednesday 0:00Thursday 0:00Friday 0:00Saturday 0:00Sunday 0:00WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

Week #4 AM HR AM PM Total Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strengthMonday 0:00Tuesday 0:00Wednesday 0:00Thursday 0:00Friday 0:00Saturday 0:00Sunday 0:00WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

Cycle Totals 0:00:00 0:00:00 0:00:00 0.0 0:00:00 0:00:00 0.0 0:00:00 0:00:00 0:00:00 0:00:00 0:00:00 0:00:00

MethodsTime

MethodsTime

o High aerobic capacity results in less lactic acid production, i. e. an athlete with a good aerobic base can work with higher intensity before lactic acid buildup (beneficial for all sports!)

o The training program should be based on the energy sources needed for the particular structure and requirements of each sport (for instance a soccer player midfielder runs an average 12-16 km/game, elite hockey player skates at a high velocity more than 5 km/game)

Summary

16 km/game, elite hockey player skates at a high velocity more than 5 km/game) “A well-trained aerobic system increases the total energy available even though the event is largely anaerobic”

o Good planning must consider supercompensation, the leading concept of training

o A good understanding of restoration time for an energy system is the foundation for calculating rest intervals between training activities during, between, and after workouts and competitions

o The more comfortable you are with these concepts, the more effective you are in organizing and leading a training program!

Resources

o Bompa, T. 1999. Periodization: Theory and Methodology of Training. 4th Edition. Human Kinetics, the USA

o Jakl, P. 2008. Training Program Design and Evaluation Course. University of Maine at Presque Isle, the USAUniversity of Maine at Presque Isle, the USA

o Rusko, H. 2003. Cross Country Skiing. Blackwell Publishing, the USA

o Also visit www.lifeski.com