paper to podium - the process of training planning and application

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


TODAY

1. Working Concepts2. Year to Unit Planning3. Peaking4. Testing, Monitoring, and

Evaluation5. Injury Prevention and

Management

2015-04-25


WORKING CONCEPTS

• Volume: Amount of Work• Intensity: Degree of Demand• General Adaptation Syndrome

(G.A.S.)

Derek M. Hansen (2014)2015-04-25


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


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


WORKING CONCEPTS

How do I apply it?Think back to high-school…

2015-04-25


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


MACROCYCLETraining lessons from- Know where you’re going

2015-04-25


SAMPLE MACROCYCLE

2015-04-25


MACROCYCLE

Key Point #1:

Don’t lose sight of the main goal when planning and applying your program.

2015-04-25


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


MONTH (MESOCYCLE)

Key Point #2:

Be aware of the importance of incorporating recovery and

regeneration into your planning.

2015-04-25


SAMPLE MONTH

2015-04-25


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


WEEK (MICROCYCLE)

Key Point #3:

Be flexible – Don’t be afraid to deviate from the plan when

needed.

2015-04-25


SAMPLE MICROCYCLE

2015-04-25


DAY (SESSION)

Organization of Session Elements1. Warm-Up2. Technical Emphasis3. Speed/Power4. Strength5. Strength Endurance6. Aerobic Emphasis7. Recovery8. Flexibility2015-04-25


DAY (SESSION)

Key Point #4:

Put your athletes in situations that emphasize quality of execution over total work.

2015-04-25


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


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


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


PEAKING

KEY POINT #5:

Talk to, observe, and get to know your athletes.

2015-04-25


MONITORING

• QUALITATIVE– General movement– Sport skills

• QUANTITATIVE– Training intensity– Training load–Wellness Questionnaires

2015-04-25


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


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


INJURY PREVENTION

If it happens…• What can you still do?– Upper vs. Lower Body– Recovery?

2015-04-25


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


HOW?

KEY POINT #6:

Don’t get hung up on exercises – Focus on progress

and desired adaptation.

2015-04-25


THANK YOU!

[email protected]

www.strengthpowerspeed.com

@realcoachjohn

2015-04-25

paper to podium - the process of training planning and application

Sports

podium john abreu

application john abreu

macrocycle key point

work intensity

sample macrocycle

concepts volume

day session key point

month mesocycle key