Download - Training To Race Correlating Goal Times with Practice Times Jim Richardson University of Michigan
Training to Race
My Journey (still in progress) Volume vs. Intensity
Old Plans Get to max volumes within 6 weeks Taper and swim fast first semester Taper and swim not that much faster second semester Weaker swimmers did not improve as much as I thought they could
New Plans Long, gradual build up to maximum volumes (2nd or 3rd week in Jan.)
“Into Thin Air” 3 day rest meet before Thanksgiving (swim fast without sacrificing a lot of training) Resume training progression quickly Taper and swim fast at Big Tens Re-taper and swim faster at NCAA’s (really important now) Weaker swimmers are showing more improvement More time for more dryland strength and conditioning 1st semester (muy
importante)
Training to Race“Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004
Systematic approach Distribution of training loads based on competition goals Defined structure for progression Sequential building block application Set time frame for the plan All training components are addressed in the pursuit of
specific competition goals Reflects undulatory nature of adaptation** Systematic manipulation of volume, intensity, and density Method(s) for monitoring training and evaluating
competition results (goal times)
Training to Race“Periodization and the Systematic Sport Development Process” by Vern Gambetta, Olympic Coach, Volume 16 Number 2, Summer 2004
Overriding Principles Progression
Simple to complex, easy to hard, general to specific Accumulation
Training effect accumulates over time (i.e. month, years) Variation
Systematic variation in volume, intensity, frequency, and exercise selection
Context Where things fit in the continuum
Overload Gradually apply stress at a level beyond current adaptation level
Recoverability Allow for individual ability to recover from training Are they thriving or surviving???
Training to Race - Volume
Systematic manipulation of VOLUME, and intensity
VolumeWhat are the endurance capabilites
of your athletes?Testing – T-10, T-15, T-20, T-30
What is a reasonable maximum per workout?
Seasonal Volume
0
10000
20000
30000
40000
50000
60000
70000
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Weeks
YDS
3S Seasonal Volume
Linear Volume
USA Seasonal Planner
Training Periodization - Intensity
Systematic manipulation of INTENSITY Intensity is the required speed for each segment
of the workout (Training Zones) Aerobic markers
Best times - average pace T15, T20, T25, T30, Mile time, 500 time
Anaerobic markers Front end & Back end - Best times / Goal times
50, 100, 200 VO2 max, 2nd 50 of 100 pace
Top End Speed 25, 15, 12 1/2
ZONE ZONE DESCRIPTIONTIME
LIMITS HR
VaThis is your maximal, all-out effort. Thankfully it won’t last longer
than 12 seconds! 8-12 sec <143
VbSame as above, with emphasis on how long you can keep your
maximum effort without loosing much speed. 12-40 sec 143 - 182
IVa
This zone is not for the faint of heart, and is used primarily during the competition phase of your season to improve both anaerobic and
aerobic capacity. Allow plenty recovery time!!! 40-100 sec 182 - 192
IVbPretty much the same as above with emphasis on improving your
ability to tolerate "pain" at suggested speed levels. 100-180sec 192 - 191
I I Ia
This is the zone for classic interval workouts. Purely anaerobic. Expect possible muscle soreness and "heavy legs (arms)" after
exercising in this zone. 3-7 min 191 - 188
I I IbSame as the above with emphasis on improving your ability to repeat
intervals without losing speed in each repetition. 7-15 min 188 - 181
I I
This zone marks the transition between aerobic and anaerobic exercise. The lower number of your Heart Rate (in red at right) is a
good indicator for your "Anaerobic Threshold" (LT). 15-30 min 181 - 169
IaAerobic Sub-zone. The upper level of suggested Heart Rate (at right)
is the lower boundary of your "Anaerobic Threshold". 30-60 min 169 - 151
IbExercise in this zone is a pure aerobic effort and is the best place for
exercise with the goal of losing excess weight. >1 hour <151
Calculated Anaerobic Threshold (LT)
AEROBIC
Creatine Phosphate / Anaerobic
Alactic
ANAEROBIC
3S Energy Systems
Training to RaceUSA Swimming Season Plan Designer - Dr. Genadijus Sokolovas
Computerized periodization for volume, intensity, and density Individualized based on athlete’s performance
level Flexible – allows for some coach alteration Research-based No training paces
Training to Racehttp://www.3scoach.com Dr. Sergei Beliaev
3 S Coaching System Computerized periodization for volume, intensity,
and density Individualized based on athlete’s performance
level Flexible – allows for coach alteration Research-based Coaches’ user group via email
Training to Race
Goal timesAvoid using goal times as the ultimate
criteria for successRemember the “Normal Curve”“If I hit my times, I’m a winner, if I don’t,
I’m a loser.”They are an opportunity to learn and
take responsibility
Training to Race
How I do time in ExcelThanks Chris Corragio!!!Minutes & seconds to seconds
1:50.0 = 110 seconds= int(cell/100)*60 + cell - int(cell/100)*100
Seconds to minutes & seconds110 seconds = 1:50= int(cell/60)*100 + cell - int(cell/60)*60
Worksheet
Training to Race
Goal times in practiceHow to determine goal times / paces
Distance Goal Paces 1650 / 1500m, 800m, 500 / 400m
Middle Distance Goal Paces 200, 100
Sprint Goal Paces 50, 100
Worksheet
Training to Race - Creating Sets
Parametric Training One of a set of measurable factors (i.e. distance, interval,
repetitions, or speed) that defines a system and determines its behavior and is varied in an experiment (i.e. training)
Manipulate only one variable Maintain speed, interval, repetitions - increase the
distance swum Increase speed - maintain distance, interval,
repetitions Increase repetitions - maintain distance, interval,
speed** Cause/effect is easier to determine when only 1 variable is
manipulated
Training to Race – Sets
Distance setsN x 100 @ 1:30
Hold mile pace -:01N x 50 @ :45
Hold 500 pace -:01N x 50 @ 2:00 / 3:00 / 4:00 / 5:00
Hold front end 100-200 speed
Worksheet
Training to Race – Example
DistanceN x 100 @ 1:30, hold mile pace -:01
Emily Brunemann Oct. - Nov. averaged :57.5 / Nov. 18 swam 16:04 (58.4) Dec. - Jan. averaged :56.7 / Feb. swam 15:51 (:57.6)
N x 50 @ :45, hold 500 pace -:01Emily Brunemann
Oct. - Nov. averaged :27.5 / Nov. 16 swam 4:47.8 (:28.7)
Dec. - Jan. averaged :26.8 / Feb swam 4:39.6 (:27.9)
Worksheet
Season plan
Training to Race – Sets
Middle DistanceN x 100 @ 2:00, VO2max (based on 200)
N x 50 @ 1:00, VO2max (based on 200)N x 100 @ 8:00, (94% of 100)N x 50 @ 1:30, 2nd 50 of 100 (Back end)N x 50 @ 2:00 / 3:00 / 4:00 (Front end)N x 25 @ 2:00, (Top end)N x 15 @ 1:00 or more (Top end)
Worksheet
Season plan
Training to Race – Sets
Middle Distance6 x 100 @ 8:00, 94% of 100
From a push, avg. x 2 - 200 timeN x 50 @ 1:00, 200 pace (br/fly -:01)
Melissa Jaeger :27.8 on set, 1:56.2 (29.05)
Keenan Koss 28.5 on set, 1:59.4 (29.85)
WorksheetVO2max
Training to Race – Sets
Middle Distance N x 50 @ 1:30, 2nd 50 of 100
Multiple examples - .94 correlation N x 50 @ 2:00-5:00, Front end speed
No correlations - just go fast!!“If you want to swim fast, you have to swim
fast” - JCU N x 25 @ 2:00, Top end speed
See N x 50 above
Worksheet
2nd 50
Training to Race – Sets
SprintN x 50 @ 1:00, VO2max (200)N x 50 @ 1:30, 2nd 50 of 100 (Back end)N x 50 @ 2:00 / 3:00 / 4:00 (Front end)N x 25 @ 2:00, (Top end)4-10 x 15 @ 1:00-1:15 (Top end)
Worksheet
Training To Race
Correlating Goal Times with Practice Times
Jim RichardsonUniversity of Michiganwww.wolverineswimcamp.com
Dryland Training Periodization
Systematic Performance Development
Jim RichardsonUniversity of Michigan
Dryland Training Periodization
Dryland TrainingVern Gambetta (www.gambetta.com)Practically no shoulder problems in 3 years!No specific swimming movementsGreater strength, fitness, flexibilitySignificantly faster swimming!Swimmers really like the training! Except
for circuit, most workouts last about 25 minutes.
Dryland Training Periodization
Basic principles Multi-plane / directional Four basic types
Upper body, Lower body, Core, Total Body Non-swimming specific movements
Systematic manipulation of volume, intensity, and density Volume
What are the endurance capabilites of your athletes? Intensity
Low intensity = higher volume High intensity = lower volume
Density Volume of work per unit of time Time under tension
Training Periodization - Dryland
HybridTaper
Document
Document
Phase 4 Circuit
Worksheet
LEG / UPPERPERIODIZATION
Training Periodization - Dryland
ToolsHex Dumbbells
DB Complex High pull - Alternate Press - Squat - Row
DB Combo Curl & Press - Over the top - Wipe Your Nose - Row
Training Periodization - Dryland
• Gymnastic Rings (www.ringtraining.com) / Jungle Gym (www.lifelineusa.com)
• Pull ups• Rowing• Dips• Push ups• Jacknifes• French Curls
• Beginner to advanced
Training Periodization - Dryland
Lane Gainer Tubing www.lanegainer.comCore Training
High/LowSide to SideChoppingBig Circles
Upper BodyPunching – Rowing – French Curls – Nordic
Trac
Training Periodization - Dryland
Medicine Balls (bounce) 3-4 kg./6.6-8.8 lbs. www.lifelineusa.comWall Series
Overhead – Soccer – Chest Pass – Down the side – Front Cross – Around the back
Core SeriesDown the side – Front Cross – Half Chop –
Around the back – Seated “V” toss – Seated sides toss – Sit ups
Training Periodization - Dryland
Aerobic Steps
www.wolverinesports.comUpper Body
Arm step upsProps for advanced ring / push up exercises
Lower BodyStep ups
Training Periodization - Dryland
Leg TrainingExercises
Squat x 20 – Step up x 20 – Lunges x 20– Squat Jumps x 10
Circuit – all 4 exercises sequentiallyProgressive in nature over 6 weeksStart at 2 cycles, rest 2:00, then 1 more cycleBuild to 5 straight cycles with no rest between at
end of 6 weeks