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Male youth training considerations By Chris Chucas and Louis Richards

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Page 1: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Male youth training considerationsBy Chris Chucas and Louis Richards

Page 2: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

1. The long term perspective

2. Demands of the sport

3. Prevention is better than cure

4. Movement

Page 3: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Disclaimer

• My thoughts

• Stop me!!!!

Page 4: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

THE LONG TERM PERSPECTIVEWho has a S&C coach?

Page 5: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 6: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 7: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 8: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Musculoskeletal system

Aerobic system

Anaerobic

ENERGY SYSTEMS

Page 9: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Range of motion

Movement quality

Capacity

Strength

Reactivity

CHASSIS(MUSCULOSKELETAL SYSTEM)

SWIM POSITION

RUNNING TECHNIQUE

NO SHIN INJURIES

FASTER SWIM/BETTER RUNNING/MORE ECONOMICAL

FASTER RUNNING

Page 10: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 11: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

It’s easier to maintain than to gain!

Page 12: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 13: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 14: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

THE LONG TERM PERSPECTIVEYou can’t do it all at once!

It’s worth identifying your limiting factor, and reaping the rewards

Then, it’s easier to maintain!

Page 15: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Demands of the sportWho likes to understand the numbers behind the sport?

Page 16: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

16mins 30s

5.3 W/Kg

28 mins 30sRange of motion

Movement quality

Capacity

Strength

Specific

Aerobic

Anaerobic

Page 17: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

16mins 30s

Range of motion

Movement quality

Capacity

Strength

Specific

Aerobic

Anaerobic

150% 3RM Pull up

Core

Open water swimming!

Shoulders, rotation, catch

25-30 km pw

~26s 50m

Page 18: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

5.3 W/Kg

Range of motion

Movement quality

Capacity

Strength

Specific

Aerobic

Anaerobic

x4 BW SL ISO

General

T spine and hip flexion

10-16 hours pw

6s PP 1000+ Watts

Page 19: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

28 mins 30s

Range of motion

Movement quality

Capacity

Strength

Specific

Aerobic

Anaerobic

1.9 RSI

X3.5 BW Isocalf

Core and calf

Running model

KTW, hip flexors

40-60 miles pw

200m <30s good form

Page 20: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Demands of the sportYour goals

How are you going to achieve your goals?

Page 21: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Prevention is better than cureWho has been injured?

Page 22: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

RED-SRelative Energy Deficiency in Sport

Page 23: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 24: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Tendinopathy

Page 25: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Training Response / Adaptation

Mile

age

Mileage

Mileage Linear (Mileage)

12 month period

Page 26: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Training Response / Adaptation

25:40

21:1519:05

17:35

21:00

24:40 24:20

27:2526:15

31:45

0:00:00

5:00:00

10:00:00

15:00:00

20:00:00

25:00:00

30:00:00

35:00:00 Total VolumeMax Ave Linear (Ave)

Red dotted line shows the gradual increase in training over the year

Page 27: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Movement

SquatPull

Push

Rotate

Brace

Lunge

Hinge

Page 28: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Prevention is better than cureGet the right balance!!!

Page 29: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Summary

• Train for 10 years time not 10 months time• Understand the Sport and how you’re going to train for

that• Smart training; Focused, consistent, sensible training

Page 30: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

appendix

Page 31: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

performance assessment weekend in Loughborough

Male youth training considerations

Chris Chucas and Louis Richards

Page 32: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Potential contents

• Male youth training considerations;• Managing the training dose (Periodisation)• Holistic approach (Being a human/No burn out/Balance etc/stress is stress)• Management around the growth spurt (YPD model. Watch out for/opportunities)• Common myths• Common problems• Other?

• Impact of being an early/late developer (what this looks like)• Look at some of the physiological demands of the sport linked to delivering

certain speeds I.e swimming a 17min 1500m. I can pull together the various speeds/benchmarks if you want?

Page 33: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Time=45 minutesaudience= athletes and parents

14-19 yo male athletesAim= parents and athletes to go away with useful

information that they will put into practice

Chris Chucas

Page 34: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Hare Tortoise

Page 35: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 36: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 37: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Potential contents

Page 38: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Potential contents

Page 39: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 40: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 41: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 42: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

Rx

• Movewell (Generally)• Hip, knee, ankle strength• Calf endurance• Core work• Shoulder and upper back mobility• Running mechanics

• How many times per week?

Page 43: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport
Page 44: Male youth training considerations - British Triathlon · Male youth training considerations By Chris Chucas and Louis Richards. 1. The long term perspective 2. Demands of the sport

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