Training and Physical Adaption Methodology

1. Training and Physical Adaption Methodology Paul Thawley MSc Pg Dip (Rehab) MCSP SRP Olympic Medical Insitute

2. Coaching: art or science ?

3. Coaching = Science ? • Specific training stimuli determine specific hormonal responses/adaptations • Specific training stimuli determine specific neuromuscular responses/adaptations • Specific training stimuli determine specific cardiovascular/responses adaptations • Specific training stimuli determine specific biological adaptations

4. Coaching = Art ? The development of a coaching/training program must be based on scientific aspects and must be characterised by the ability to combine the different components of an athletic performance and on the ability to modulate the training load based upon individual responses of the athlete.

5. What is training ? The sum of physical activites, hygienic practises, and nutritional procedures with whome an athlete is prepared to approach an athletic performance in the best condition possible

6. Quality of training Performance Coaching personality And knowledge Scientific knowledge Training quality Facilities Devices Competitions Genetic makeup Athlete’s abilities Motivations

7. A good coaching approach Performance needs Analyse Athlete’s level Chose training methodology Chose training means Develop the training program Control Adaptations

8. What is periodisation ? • Planning the amount of training to be performed in order to reach top performance in a specific period of the competitive season • What kind of parameters is it possible to control? • Volume • Intensity • Rest/recovery

9. The principles of periodisation • Progressive overload • Establish realistic goals • Verify adaptations • Individualise overload • Plan short time-long time goals • Be able to change your plan

10. What is the VOLUME of training ? • The amount of weight being lifted (sets x reps x kg) • The amount of km of running • The amount of km of cycling • The amount of km of rowing • The time spent in training

11. What is the intensity? • The amount of weight as compared to your maximum • i.e. 70% of 1RM • The oxygen consumption • i.e. 50% of VO2max • Your maximum performance in a specific task • i.e. 80% of your personal record

12. What is rest ? • The amount of time in which no physical exertion is performed • Rest intervals between sets and reps • Rest days in a microcycle • Rest days in a mesocicle • Rest days in a macrocycle

13. How we divide training time • Training unit • Microcycle • Mesocycle • Macrocycle Macrocycle Mesocycle Microcycle TU

14. Planning training • The number and the time of competition • The venues of competition • Establish short-term and medium term goals • Divide the training/competitive time in slots

15. How to…. August June Sport Season Pre-season Minor Competition Competitive season Play offs-finals Weeks Training units

16. The main principle Stimulus Fatigue Recovery Super- compensat Decrease

17. Supercompensation & Planning

18. Periodisation: The Russian Approach Volume Intensity Technique/tacticts

19. Different approaches Volume Intensity Technique

20. Planning and chosing the right exercise • General Exercises • Specific Exercises • Technical Exercises • Tactical Exercises

21. The training unit • Warm-up • General Exercises • Specific Exercises • Technical/tactical instruction • Cool down procedures

22. Planning skills • What is the goal of every single training unit ? • What is the goal of the microcycle ? • What is the goal of the mesocycle ? • How much time do I have ? • What are the facilities ? • What is the equipment ? • How many athletes ?

23. Examples