Training Principles and Theory Marcus Raab National Coach Trainer
Ever feel that you just can’t get your shooter to the next level? Training… Planned training… Planned periodized training… is the answer
A coach is only as efficient as his or her organization and planning. -T. Bompa
Why Does Training Work? “Those who are fond of practice without knowledge are like a sailor in a ship without a rudder or a compass who, as a result, has no certain idea where he is going. Practice must always be built from sound theoretical knowledge.” -Leonardo da Vinci
Coach and Athlete: Why Are You Here?
Coach/Athlete must develop:
An understanding of what it means to be a coach/athlete
Commitment Being systematic Disciplined behavior everywhere
An education in the sport Philosophy, history and culture Sport Science
Technique/biomechanics Psycho-Physiological adaptations Training principles and theory
Understanding the Science
Kinesiology-How the parts function Growth and development Biomechanics Bioenergetics Nutrition Psychology Strength and conditioning Injury management
Young Athlete Development and Initial Training
Young Athlete Development
Stages of Development
Initiation – age 6-12 Athletic formation – age 12-15 Specialization – age 16-17 High Performance – age 18+
Shooting…
Begin practicing sport – 12-15 years Begin specialization – 17-18 years Age to reach high performance – 24-30 years
Initial Training
Developing the beginner to the advanced athlete level is beyond the scope of this presentation, but it should… Follow a logical progression and development of skills Prepare athlete for higher levels of competition Almost any reasonable program will cause adaptation in untrained subjects
Multilateral Training Specialized Training Multilateral Development
Percentage 60% of Activity
6
40%
8
10
80%
20%
12
14
16
18
Age
20
22
24
26
28
Training Principles You must change something in order to improve!
Training Principles
Adaptation
Training induces subtle, progressive changes as the body adapts to a specific “stimulus” Without this ability to adapt, the body could not get stronger, faster, more coordinated A positive adaptation = improved performance
Other important training principles are
Overload Variation Specificity
Training Principle – Overload
Applications of a stimulus that causes an organism to adapt Characteristics Volume Intensity Frequency Duration
The Need for Overload MAXIMUM EFFORT CURVE: INTENSITY INITIAL VALUE
S p e e d
TRAINING EFFECT
X
GOAL
O O
X X O O
X
Resistance
X
Training Principle – Variation
The “periodic” alteration of training variables in order to stimulate specific adaptation(s) The need for variation Specific physiological/performance characteristics can be developed by emphasizing specific training variables Previous (stage/phase) training will affect the outcome of the future training
Levels of Variation
Long-Term – 4 Year Plans Intermediate – 1 Year (Seasonal) Plans Short-Term – Contest-to-Contest Micro – Week-to-Week and Day-to-Day
PERFORMANCE
The Need for Variation
TIME
Training Principle – Specificity
The degree of similarity between exercises used in training and performance
Exercise:
Specific exercises result in specific acute responses
Training:
Specific regular exercise (training) results in specific chronic adaptations
Specificity
Bioenergetics and metabolic parameters
Aerobic vs. Anaerobic
Movement characteristics
Force magnitude Rate of Force Development Velocity Power Movement patterns Time factors
What Variables Can be Manipulated?
Training principles
Overload
Variation
Volume and exercise intensity Training intensity (intra-session, intra-day and inter-day) Volume and exercise intensity Training intensity Exercise selection
Specificity
Bioenergetics and metabolism Movement characteristics
Trained vs. Untrained State
Almost any reasonable program will cause adaptation in untrained subjects Trained athletes require more variation A periodized/sequenced approach produces superior results
Goal of the Coach/Athlete
Enhance performance and avoid overtraining Methods
Prevention of overtraining and enhancement of performance:
TRAINING
Recovery-Adaptation enhancement:
IN ADDITION TO TRAINING
Overtraining in Athletes?
Overtraining – What Is It?
A plateau or decreased performance which does not fit the training goal The alteration in performance is often unexplained by training variables
Stimulus Response P E R F O R M A N C E
OVERTRAINED
INCREASING DOSE
Symptomology Can be Misleading
Bottom line: Decreased performance Athlete does not respond to altered training Athlete does not readily respond to rest
By convention – use term Overtraining
HEREDITY COACH ATHLETE INTERACTION
WORK TRAVEL
ENVIRONMENT
SCHOOL
RECOVERYADAPTATION
RECOVERY ENHANCEMENT SOCIAL LIFE DAILY NUTRITION SLEEP
INJURY
TRAINING FACTORS (STRESSORS) EFFECTING SPORT PERFORMANCE
Prevention of Overstress – Factors
Lifestyle/health
Sleep Daily nutrition/hydration Outside work/school Hygiene
Environment
Family Roommate(s) Teammates Coach
Training
Prevention of Overtraining
Use of appropriate variation in volume, intensity factors and exercise selection The use of periodized programs appear to have the best potential for reducing the development of overtraining Among beginners:
Gradual volume and intensity factor changes may reduce the potential for overtraining Proper conditioning in the early stages may result in adaptations which may reduce the overtraining potential later
Prevention of Overtraining
Use of a planned program can produce superior results
However, proceed with care
Too long a period of high volume or high intensity training can result in: Chronic overtraining A reduction in long-term performance
Prevention of Overtraining
In addition to the training plan consider:
Nutritional supplements
Example: carbohydrate-protein drink immediate post exercise
Hydration level Massage
Close monitoring of the athlete is necessary Practical method: Monitor – (morning) resting HR and body mass
If HR is steadily increasing and body mass steadily decreasing for more than a week problems will likely occur.
Training Theory
Training Theory
Adaptation The process of adjustment to a specific “stimulus” A positive adaptation = Improved performance
Recovery
To get back what was lost
Some Definitions
Stimulus – training exercise Volume – number of shots, miles, pounds, etc. Intensity – how fast, how hard, etc. The training unit – session on range, gym Recovery – necessary to avoid overtraining
Stimulus-Fatigue-RecoveryAdaptation
Stimulus-Fatigue-RecoveryAdaptation
PERFORMANCE
+
3 4
O
1
2
TIME
Stimulus = ONE OR MORE SESSIONS 1 ACUTE RESPONSE (FATIGUE) 2 RECOVERY 3 OVERCOMPENSATION 2 + 3 DELAYED TRAINING ADAPTATION 4 DETRAINING
Stimulus Response: Effect of Loading-Stimulus Strength
PERFORMANCE
+
LOW LOADING
HIGH LOADING
O
-
TIME
PERFORMANCE
Stimulus Response: Trained State + Same Stimulus NOVICE ADVANCED
O
-
TIME
Training Effect and Overtraining
Performance Improvement
Performance decrement – overtraining
Theoretical Rates of Performance Adaptation
The average intensity of the training program is inversely related to the time a performance peak can be held The average intensity of the training program is inversely related to the “height” of the performance peak
Theoretical Rates of Performance Adaptation
∆P Rate of Gain vs. Peak Performance
TIME
Periodization of Training Train the right skill at the right time
Periodization
Logical phased method of manipulating training variables in order to increase the potential for achieving specific performance goals. Non-Linear training Goals of periodization
Peaking at appropriate time or providing maintenance for sports with a specific season Reduction of overtraining potential Goals are met by appropriate Variation of Volume, Intensity and Exercise selection
Training Terminology
Microcycle The smallest cycling unit composed of one to three daily training units Mesocycle
The intermediate level cycling unit, which is made up of multiple microcycles
Bompa style periodization calls this the macrocycle
Macrocycle
Top level cycling unit
Bompa calls the yearly plan made up of multiple macrocycles the annual plan
Traditional Levels of Variation
Macrocycle:
Mesocycle (Two conceptual types)
General Preparation (GP) >>> Specific Preparation (SP) >>> Competition (Peak) General Preparation (GP) >>> Specific Preparation (SP) >>> Competition (Peak) Only one phase (GP or SP or C or specific goal- such as strength, power, skill development)
Microcycle Day-to-Day Summated microcycle
Periodization The Annual Plan Macrocycles
Preparatory General Preparation
Meso cycles
Micro cycles
Specific Preparation
Competitive PrePreCompetitive
Competitive
Transition
Transition
Macrocycle Level
Long-term variation – different forms Traditional – emphasis: volume and intensity are inversely related Intensity predominant – Intensity remains relatively high and volume varies around it Volume predominant – Volume remains relatively high and intensity varies around it Combinations
Volume/Intensity Crossover Volume
Intensity
Preparation
Competitive
PHASES
Peaking
Transition
Traditional Macrocycle: General Concept TAPER
V MESO
MESO
I T
MESO
GP
SP
Comp
P
Transition
Example: Advanced Athletes (Macrocycle) MICRO
100 90 80 70 60 50 40 30 20 10 0
Peak
T I
MESO
GP
MESO
MESO
SP
V
Comp
12 MONTHS
Transition
Unloading, Tapering & Peaking
Reducing training before a major competition Removes fatigue Improves readiness
“Don’t shoot your match the day before!” Test this in training matches
Special Considerations
Multiple seasons Indoor/outdoor Bi-cyclic plans
Multiple main competitions Team selection/major event Bi-cyclic/tri-cyclic plans
Multiple Train-Taper-Peak cycles
Bi-cyclic Tri-cyclic Phases
Sub Phase
Meso-cycle
Microcycle
The Annual Plan — Multiple Cycle Prep I
General Prep
Specific Prep
Competitive I
Precompetitive
Comp
Trans I
Preparation II
Gen
Specific
Competitive II
Pre-comp
Comp
Trans II
Traditional Periodization Model
Advantages
Long-term experience (Many sports) GP and SP ensure sport specific fitness The chance for phase potentiation is high
Disadvantages
Long competition phase reduces chance for maintaining sport specific fitness Difficult to hold “peaks” for more than three weeks – so this model will not work well for team sports or if there are many important competitions close together
Mesocycle – Examples
Mini macrocycle with a specific goal
100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0%
%
Week 1 Week 2 Week 3 Week 4
Example Microcycles % Training Demand
100
80
60 40
20 0
M
T
W Th F Sa Su
Weekly training plan Easy days followed by hard days Hard days followed by easy days (rest) This chart also shows unloading before a competition on Sunday
Example Microcycles % Training Demand
100
80 60
Two peak microcycle Training demand is the total amount of training including:
40
20 0
M
T
W Th F Sa Su
Physical Mental Technical Tactical etc.
Summated Microcycles
Groups of connected microcycles which alter the average weekly loading in a cyclical manner Summated microcycles are used to repeatedly present specific stimuli Summated microcycles are repeated throughout a specific mesocycle
Summated Microcycles: 16 Week Mesocycle 1800
Performance
1600
Fatigue
1400 Volume 1200 1000
WK1 WK2 WK3 WK4
800 600 400 200 0
Block1
Block 2
Block 3
Block 4
Summated Microcycles: 16 Week Mesocycle 1800
Performance
1600
Volume
Fatigue
1400 1200
WK1 WK2 WK3 WK4
1000 800 600 400 200 0
Block 1
Block 2
Block 3
Block 4
Planned Overreaching Paradigm
Summary
Periodization is a method of variation which can Reduce overtraining potential and Increase the chance for adaptation to training
Break
Please be back in your seats at
Putting it All Together An Example Annual Plan A method of general programming
Annual Plan Components
Three phases
Focus the macrocycles
Preparatory phase (~3-4 months) General Specific
Competition Phase (~2-3 months) Pre-competitive Competitive
Transition Phase (~1 month)
Periodization The Annual Plan Macrocycles
Preparatory General Preparation
Meso cycles
Micro cycles
Specific Preparation
Competitive PrePreCompetitive
Competitive
Transition
Transition
Preparation Period General Æ Specific
Preparing the Athlete for competition Physical and/or technical training This is the “teaching” period Work on specific technical deficiencies Look at list of performance factors and teach them during this period
Periodization The Annual Plan Macrocycles
Preparatory General Preparation
Meso cycles
Micro cycles
Specific Preparation
Competitive PrePreCompetitive
Competitive
Transition
Transition
Competition
Pre-competition Æ Competition Æ Peaking
Taking the skills worked on in the preparation and applying them to competition Time to refine the technique, strategies/tactics, mental and physical factors Compete at a high level and make adjustments for the main competition
Periodization The Annual Plan Macrocycles
Preparatory General Preparation
Meso cycles
Micro cycles
Specific Preparation
Competitive PrePreCompetitive
Competitive
Transition
Transition
Transition
Athlete regeneration Allow athlete to recover from the physical and psychological stress of competition
Periodization The Annual Plan Macrocycles
Preparatory General Preparation
Meso cycles
Micro cycles
Specific Preparation
Competitive PrePreCompetitive
Competitive
Transition
Transition
Monthly Training Plans
Mesocycles
Preparatory Competition Transition or rest
4-6 week plan of training activities Focus on short-term goals Manageable time frame Define general activities/intensities Provides a structure and focus for the Microcycles
Weekly Training Plans
Microcycles Define specific daily activities and intensities
Repetitia mater studiorum est
“Repetition is the mother of study”
4-5 shooting days per week Other activities on remaining days Include rest and recovery
Why Plan? Proper Prior Planning Prevents Poor Performance
What Factors Need to be Planned?
Physical training Technical training Mental training Tactical training Competitions Equipment Recovery Life experiences
Volume of training Intensity of training Environmental conditions Travel Media Competition simulation
Necessary Items for Planning
A calendar of competitions A list of performance factors An evaluation of the athlete
Strengths Weaknesses Need to improve...
A system for writing down plans by the coach A system for recording results of training
Goal Setting is Basis for Plan
Important questions that need to be asked are:
What is possible? Where is the athlete now? How much time do we have? What are the obstacles? What are the athlete’s…
Strengths Weaknesses Opportunities Threats
Goal Event
Junior Olympics
Rifle/Pistol
April
Shotgun
Probably the most important event for most junior shooters
August
Today is October 8
Annual Training Plan Framework
Competitions leading to long term goals
Make a list of all the events available
Prioritize them
A – most important B – intermediate importance C – Low importance
Annual Training Plan 2005-06
Physical Training Physical Training
The Goal
Preparation Phase
Competitive Phase
Peaking Phase
Transition Phase
General fitness and improved balance
•Building endurance •Developing core strength •Muscular Endurance •Improving Balance One to two hours per day/eight to twelve hours per week. Use higher intensity early to develop fitness gains.
Reduce endurance and strength training – but maintain good for stress relief •Balance training •Maintenance of fitness Five to seven hours per week.
Low volume/very high intensity Peaking phase is similar to the competitive phase, maintaining fitness with the added benefit of stress relief. Three to five hours per week.
Active rest. Five to seven hours per week of formalized work but may be more while doing other activities like mountain biking, hiking, etc.
Technical Training The Goal Technical Training
Preparation Phase
Perfect all High volume/low intensity technical elements • Position work o o o o
Prone Standing Kneeling Air rifle
• Natural point of aim • Technique • Aiming • Breathing • Hold • Triggering • Follow-through
Competitive Phase Reducing volume/increasing intensity Stabilize performance in all areas
Peaking Phase
Transition Phase
Reduce Low volume/low volume intensity further/very high intensity
Tactical Training The Goal Tactical Training
Preparation Phase
Applying • Gun testing technique • New equipment to specific integration conditions • Ammo selection • Pellet testing • Sighting in • Rhythm • Finals training • Record days
Competitive Phase
Peaking Phase
• Wind training Low volume/ • Rhythm very high • Competition intensity simulation • Shot plans • Attentional focus • Technique training • Aiming • Triggering • Holding • Follow-through
Transition Phase Recovery Low volume/ low intensity
Mental Training The Goal
Preparation Phase
Importan High volume/low Mental intensity Training t to combat boredom Menu based program.
• Weakest element 15 minutes 5 times per week • Next weakest element 10 minutes 3 times per week • One free choice 10 minutes one time per week. Nine sessions for approximately 115 minutes per week
Competitive Phase
Peaking Phase
Trans. Phase
Reduced volume and increasing intensity • Competition focus plans and Arousal control 6 sessions 60 – 75 minutes/week • Concentration and intention control 2 sessions of 10 minutes per session per week • Self-confidence 2 sessions of 10 minutes per session per week • 2 free choices 10-15 minutes each per week
Low volume/very high intensity Mental rehearsals, Competition refocusing, Precompetition routines Approximately six sessions for less than ten minutes per session Short, intense, to the point, very highly focused training sessions.
Low volume /low intensity
Summary
Include as much detail as possible Be flexible! No plan survives unchanged! The coach is the leader, but…
Share the load with other professionals
Excellent tools Shooting performance journal Training plan
Coach should have a journal too!
Questions
[email protected]