Programming and Planning

for Land Training

Presentation Overview

• Purpose of land training• Parameters of land training• Organisation of land training within the year• Organisation of land training within the session• Putting it all together testing and training• Putting it all together testing and training

So what's the purpose of land training?training?

• Opportunity to develop other physical attributes that can enhance ability to improve performance– Strength development– Mobility/flexibility development– Increase tolerance and ability to recover from training – Increase tolerance and ability to recover from training – Prevention of injuries due to repetitive pattern of sport specific

movements

Parameters of land training

• Aims• Phases (meso/macro/micro)• Logistical• Content – what adaptations are you wanting• Content – what adaptations are you wanting• Tests/Measures - what's measured is managed

Organisation within the year

• Target competitions (what we trying to peak for)• Available time (season length, duration till peak)• Priority of phases within the year (cant develop

everything)everything)• Periodization – planning the work

Organisation within the year• Periodization Models

– Linear – original Matveyev model– Undulating – (kraemer/fleck) – interweek variations– Block Periodization (Issurin) – concentrated focus on specific motor skill– Summated cycles (Stone) summations of loading within cycle– Reverse Periodization– Cybernetic Periodization/APRE (auto-regulatory progressive resistance

exercise)

• Methods of alternating volume/intensity to achieve optimal adaptation within the targetted physiological adaptation

Organisation within the year• Structure of organisation

– General Preparation Phase– Special Preparation Phase– Competition Phase– Competition Phase

What is purpose of each phase?

Organisation within the year• GPP – Aims

– Raise ability to tolerate training and recover between sessions

– Target general means to prepare for rest of season flexibility/posture/strength

– Higher volume phase/lower intensity– Low competition demands

Organisation within the year• SPP – Aims

– Specific development of training means targeted outcomes to raise sport performance

– Build on gains from GPP phase– Intensity increasing/volume decreasing– Competitions low key

Organisation within the year• Competition Phase – Aims

– Realization of gains – Maintenance of gains from SPP– Highest intensities – lowest volumes– Highest intensities – lowest volumes– Targeted competition phase priority is competing

Organisation within the year• How many peaks? 1/2/3

– Can revisit each phase to build upon the previous gains from each cycle

• Monitors/Assessments – how effective have your interventions been – reassessing where to focus next –interventions been – reassessing where to focus next –build this into the plan

• Recording volume prescription – how much work was enough to elicit adapation (cause and effect)

Organisation within the session

• Session Content and structure• Selection of loading (sets/reps/time)• Logistical considerations

(venue/equipment/numbers)(venue/equipment/numbers)

Organisation within the session• Session content

• Basic structure of session – Warmup (metabolic and neural)– Main Workout (targeted physiology)– Main Workout (targeted physiology)– Cool down (recovery process prep for next session)

Organisation within the session• Order of exercises• Purpose to allow optimal recovery within muscle

groups targeted to complete sets/reps• Circuits – are a method of organizing training

means! The content and structure is what is key!means! The content and structure is what is key!• Examples? (upper/lower/trunk push/pull power

at start of session• Also what pool session has been performed

prior?

Organisation within the session

What’s the targeted adaptation?

Contribution %

0-5s 30s 60s 90s

Anaerobic 96 75 50 35

Aerobic 4 25 50 65

Power 100 55 35 31

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

97% 95% 92.5% 90% 87.5% 85% 82.5% 80% 77.5% 75% 72.5% 70%

Power (%Max)

100 55 35 31

Organisation within the session• Training means

– Bodyweight– Medicine ball– Weights/resistance band and other

• Considerations for the means– Bodyweight before external resistance– Rep range/time duration for adaptation– Medicine ball examples

What's measured is managed

• Assessing current physical preparation levels –getting a starting point

• What's the purpose?• What's the purpose?• Generate baseline data• Individualise the approach for each athletes• Identify where to prioritise for athlete development• Physical Competency

Physical CompetencyExercise Desirable Above

AverageAverage Below Average Poor

Pushup >30 25 - 30 20 - 24 15 - 19 <15

Single leg box squat

>5 4 3 2 <1

Incline Body row

>15 13-15 9-12 5-8 0-4

Pullups >10 8-10 5-7 2-4 0-1Pullups >10 8-10 5-7 2-4 0-1

Extensor Endurance

>90 70-89 50-69 30-49 <30

Side Plank >90 70-89 50-69 30-49 <30

Flexor Endurance

120 90-119 60-89 30-59 <30

Interpreting the results and designing the programme

• Typical land session– Athletes differing levels of maturation and

physical ability– How to individualise and progress