Paper to Podium - John Abreu - [email protected]
Paper to Podium:The Process of Training
Planning and Application John Abreu, CSCSApril 25th, 2015
2015-04-25
Paper to Podium - John Abreu - [email protected]
TODAY
1. Working Concepts2. Year to Unit Planning3. Peaking4. Testing, Monitoring, and
Evaluation5. Injury Prevention and
Management
2015-04-25
Paper to Podium - John Abreu - [email protected]
WORKING CONCEPTS
• Volume: Amount of Work• Intensity: Degree of Demand• General Adaptation Syndrome
(G.A.S.)
Derek M. Hansen (2014)2015-04-25
Paper to Podium - John Abreu - [email protected]
WORKING CONCEPTS
How does it all fit in? Your management of intensity and volume ultimately determines the response of the organism.
Derek M. Hansen (2014)2015-04-25
Paper to Podium - John Abreu - [email protected]
WORKING CONCEPTS
How does G.A.S. fit in? The summation of the application of stress determines the long term improvement.
Derek M. Hansen (2014)2015-04-25
Paper to Podium - John Abreu - [email protected]
WORKING CONCEPTS
How do I apply it?Think back to high-school…
2015-04-25
Paper to Podium - John Abreu - [email protected]
MACROCYCLE
• What is the goal? (Medal, development)
• Who is our athlete? (Strengths, weaknesses)
Coach? (Philosophy, style)• Where? (Facilities, training camps)• When? (Landmarks, distribution of
work)• Why? (Assessment – Qualitative or
quantitative)2015-04-25
Paper to Podium - John Abreu - [email protected]
MACROCYCLETraining lessons from- Know where you’re going
2015-04-25
Paper to Podium - John Abreu - [email protected]
MACROCYCLE
Key Point #1:
Don’t lose sight of the main goal when planning and applying your program.
2015-04-25
Paper to Podium - John Abreu - [email protected]
MONTH (MESOCYCLE)
More susceptible to perturbations• What – Focus of phase• Where – Facilities• Why, Who, When – Do you need to adapt
from the main plan? Incorporate other modalities?
2015-04-25
Paper to Podium - John Abreu - [email protected]
MONTH (MESOCYCLE)
Key Point #2:
Be aware of the importance of incorporating recovery and
regeneration into your planning.
2015-04-25
Paper to Podium - John Abreu - [email protected]
WEEK (MICROCYCLE)
• What – Distribution of work• Why, Who, When, Where – Much
more sensitive• Deviations do not have as much
of an impact on the plan
2015-04-25
Paper to Podium - John Abreu - [email protected]
WEEK (MICROCYCLE)
Key Point #3:
Be flexible – Don’t be afraid to deviate from the plan when
needed.
2015-04-25
Paper to Podium - John Abreu - [email protected]
DAY (SESSION)
Organization of Session Elements1. Warm-Up2. Technical Emphasis3. Speed/Power4. Strength5. Strength Endurance6. Aerobic Emphasis7. Recovery8. Flexibility2015-04-25
Paper to Podium - John Abreu - [email protected]
DAY (SESSION)
Key Point #4:
Put your athletes in situations that emphasize quality of execution over total work.
2015-04-25
Paper to Podium - John Abreu - [email protected]
UNIT
Same Progression Principles• General to Specific• Simple to Complex• Low to High Intensity• Less to More Recovery
• Order may be reversed
2015-04-25
Paper to Podium - John Abreu - [email protected]
SOCCER TRAINING DAYWARM-UP(Increasing intensity)• Jogging• Static Flexibility• Dynamic Flexibility• Accelerations• Partner Passing
Drills• Team Passing Drills
SESSION(Technical work, followed bydecreasing intensity)• Warm-Up• Passing• Defense/Offense
Tactics• Weightroom Session
– Plyometrics– Weights– Circuits
• Team Stretch
2015-04-25
Paper to Podium - John Abreu - [email protected]
PEAKING
W.I.N. (What’s Important Now?) – Competition over training• I.D. Important competition(s)• Same intensity, frequency (Situation?)• Decrease volume 40-60%• Taper 4-28 DAYS (10-14 in my experience)• Recovery determines training• Less to more recovery
*plenty of individual variability, must get to know your athletes2015-04-25
Paper to Podium - John Abreu - [email protected]
PEAKING
KEY POINT #5:
Talk to, observe, and get to know your athletes.
2015-04-25
Paper to Podium - John Abreu - [email protected]
MONITORING
• QUALITATIVE– General movement– Sport skills
• QUANTITATIVE– Training intensity– Training load–Wellness Questionnaires
2015-04-25
Paper to Podium - John Abreu - [email protected]
TESTING
• Guide by 5 W’s• Too much structured testing?• No testing for the sake of testing• What are you doing with the
data?
2015-04-25
Paper to Podium - John Abreu - [email protected]
INJURY PREVENTION
• They happen – How do you minimize chance?
• More does not always equal better (excessive volume is a driver of injuries in training)
• Use appropriate complexity and progression
• Monitor your athletes• Recognize that recovery is just as
important2015-04-25
Paper to Podium - John Abreu - [email protected]
INJURY PREVENTION
If it happens…• What can you still do?– Upper vs. Lower Body– Recovery?
2015-04-25
Paper to Podium - John Abreu - [email protected]
HOW?
• Rely on your 5 W’s• Recognize that planning and
application is both an art and a science
• “Many roads lead to Rome”
2015-04-25
Paper to Podium - John Abreu - [email protected]
HOW?
KEY POINT #6:
Don’t get hung up on exercises – Focus on progress
and desired adaptation.
2015-04-25
Paper to Podium - John Abreu - [email protected]
THANK YOU!
www.strengthpowerspeed.com
@realcoachjohn
2015-04-25