Training Theory And Principles

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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]

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