PERIODISATION OF MULTI-YEAR TRAINING [MYT/LTAD] OF YOUNG SWIMMERS A.R.Vorontsov PhD, ASA, BSCTA, Russian State Academy of Physical Education © A. R. Vorontsov, last upgrade - 2005

Prime Objectives of MYT/LTAD: To maximize physical growth and functional development of juvenile athletes before the age of full biological maturity To form a body build and composition matching to specific requirements of sport swimming To develop specific structure of swimming abilities To learn specific competitive skills and variety of training skills. development of personality and motivation !!! +

Framework of MYT/LTAD superimposed on process of Growth and Development 17-18-19 LTAD/MYT ♀ 9 10 11 12 13 14 15 16 Growth and Development  LTAD/MYT ♂ 18-19-20 9 10 11 12 13 14 15 16 17 Growth and Development 

Programmes of MYT/LTAD should incorporate the models of development describing: Rate of the growth and development of functional and motor abilities at different ages Morphological & physiological differences between boys and girls Effect of individual and gender differences in maturation Age periods of maximal response to different types of training and workloads (sensitive periods)

AGE BOUNDARIES OF MYT/LTAD in swimming Children may start swimming as early as at the age 6-7 years. Future swimmers should learn basics of swimming technique  [1-2 years of preliminary preparation in Learn-to-Swim program]. Optimal age to start – 8-9 years The optimal age to begin specialized training – 9-10 years for girls and 10-11 years for boys The age of first performance of the National Senior Standards in swimming – soon after young individuals achieve full biological maturity =♀14-16/♂16-18 YO Age The “age of peak performance” [APP] - for males is 20-22 years, and 18-20 years for females

PERIODISATION OF GROWTH AND DEVELOPMENT Late Childhood - the age of 6-9 years Slow growth. No significant differences in growth patterns and physical development between boys and girls Maximal rate of growth Pre-Pubescent Period 8-11/12 years of age for girls/ 10-13 years for boys Rapid maturation, + fastest rate of gain of muscle mass & strength 1st phase of Pubescent Period – Puberty 12-14 years of age for girls/13-16 for boys Completion of maturation, stunt of the growth 2nd phase of Pubescent Period – Post-puberty –14-18/16-20 years

Pre-pubescent period (“hypophisial stage”): Individual growth and development is controlled by hGH. Growth acceleration begins: in girls height spurt occurs in average two years earlier than in boys (respectively at the age 11-12 ♀ and 13-14 years♂) peak of the weight increase occurs 1-1.5 years after height spurt - between 12-13 ♀ /14-15 years of age ♂]

BEFORE onset of puberty It involves an increase of: GROWTH SPURT starts BEFORE onset of puberty It involves an increase of: Height, systolic volume, cardiac output, VC, VE Weight spurt marks the beginning of puberty

Pubescent period (puberty) – “gonadial” stage - rapid maturation controlled by sex hormones Rapid rise in production of sex hormones accelerates the growth of muscle mass, increases secretion of adrenaline/nor-adrenaline and glycogen stores Peak of increase of maximal power and other strength abilities - 1-2 years after peak gain of body mass (at the age of 13-15 girls/15-17 years - boys)  An optimal biological background for development of anaerobic energy system, maximal power, specific muscular endurance, and speed-strength abilities

Pubescent period (puberty) – gonadial stage - rapid maturation controlled by sex hormones GIRLS Beginning - in girls at 11-12 years Me+ at the age of 13/14 Establishing of regular menstrual cycle - at the age 14.5-15 years (12-18 month after Me+) Short growth spurt is altering by rapid deceleration of growth caused by action of estrogens: 1) closing of growth zones in tubular bones 2) fat accumulation

Up to the age of Me+ girl achieves 97-98% of adult height and muscle mass Establishing of regular Me cycle means for girl the end of her natural growth and motor development Further increase of motor abilities and performance – only due to the training !!!

Pubescent period (puberty) – gonadial stage - rapid maturation controlled by sex hormones BOYS In boys acceleration of the growth starts later but lasts longer then in girls with greater growth rate Peak annual increase of weight and muscle mass - between 14-15 years of age Peak of increase of maximal force and majority of strength abilities - at the age of 15-17 years

Post-Pubescent period – deceleration of growth and achieving of full maturity Maximal difference between males and females in physical development is established Gender Dimorphysm: Males continue growth and development, although at decelerating rate, up to 20-22 years of age They surpass females in height, weight, muscle mass, motor abilities, aerobic and anaerobic power Females may have better extensive endurance, buoyancy and flexibility, but have more body fat After the age of 15-16 females, if are not trained, lose significant amount of aerobic and anaerobic capabilities and strength

Boy-swimmers aged 11-13(Pre-pubescent Boy-swimmers aged 11-13(Pre-pubescent!)years may be inferior to girl-swimmers of the same age (pubescent!) in height, weight, VO2 max, but still superior in pulling force at V=0. After growth spurt boys are taller, heavier, have higher aerobic power than girls Vorontsov, Chebotareva, Solomatin, 1986, 1989

Boy-swimmers aged 11-13(Pre-pubescent Boy-swimmers aged 11-13(Pre-pubescent!)years may be inferior to girl-swimmers of the same age (pubescent!) in height, weight, VO2 max, but still superior in pulling force at V=0. After growth spurt boys are taller, heavier, have higher aerobic power than girls Vorontsov, Chebotareva, Solomatin, 1986, 1989

Particularities of LTAD for girl-swimmers: Girls enter the puberty earlier and are more mature than boys at every age between 11 and 16 years They need more volume and intensity at every age than boys (“Break-point volume” – 2100-2400 km - at the age of 13-14 years) Before 13-14 years of age - focus on specific, functional strength and core body strength, after 14-16 maximal strength, power and speed-strength After puberty the volume of strength training for girls may be 20-25% higher than for boys Weight control + diet = better body composition

FAST TRACK FOR GIRLS-SWIMMERS SPECIALISED IN BREASTSTROKE Many female Olympic and World Champs winners and finalist in 200 m Breaststroke event - girls aged 14-16 years Yuliya Bogdanova won 100-200 BR at World Champ in 1978 at the age of 13. At the age of 15 she won bronze medal at Moscow Olympics 1980. M.Koshevaya - Olympic Champ at the age of 16 (1976) More recently – Mirna Jukic, Liesel Jones (2000) Strong possibility for the “fast track” exists in female BR. Girls may start specialization in BR at the age 11-12

Average Chronological Borders of the periods are conditional (+1-2(3) years) Biological age is one of the major criteria of individual’s readiness to different types of endurance and strength training and predictor of swimming performance

The human growth follows a predictable course  all individuals pass through the same stages Each individual has a unique growth pattern in respects to duration of each stage and growth rate Pubescent boys and girls of the same age demonstrate notable individual variation in growth rate and maturity The greatest variation in maturity and motor abilities: in girls - at the age of 11-13, in boys - 13- 15 years Individual variations in maturity result in variations in motor abilities and performance

Due to performance based selection in sport Distribution of girls aged 13 and boys aged 14 years into the TYPES of MATURATION (%) in “normal” population (schoolchildren) Due to performance based selection in sport “EARLY DEVELOPERS” (A) may compose 50 to 80 % of young swimming champions

Effect of biological age on motor development and sport performance Early Developers [“A”] demonstrate higher levels of physical abilities and performance than their peers with Normal Maturity Level[“N”] or Late Developers [“R”] “SUPERIORITY” of early developers disappears to the age when their less mature mates achieve full maturity. Early growth spurt = early stop of the growth and development 50-80% of age-group champions “disappear” from sport horizon before the optimal age of top achievements

Differences in body build and strength abilities in girl-swimmers 13 years of age in respect to maturity level

In pubescent girls the difference in body build, power and strength may be explained by difference in maturity level (similar results obtained for boys) (Vorontsov, Binevsky, Korobova, Filonov, 1998)

What are the reasons of high performances at early ages What are the reasons of high performances at early ages? 50% - high anaerobic training volume 48% - early biological maturation 2% - talent © G.Sokolovas, US Swimming, 2002 Why do young champions disappear after high performances at early ages - ??? Due to insufficient skill development and low volume of aerobic training

THEORY OF “HORMONAL SCISSORS” (“reproductive postponement state”) If we can do anything about that ?.. D. Adams, 1984; A. Rylov 1985 THEORY OF “HORMONAL SCISSORS” (“reproductive postponement state”) This theory assumes that extensive aerobic training in pre-pubescent and pubescent athletes delays the onset of puberty and thus benefits to growth

Theory of “hormonal scissors” During lengthy periods of stress the organism reduces total energy output in order to save an energy needed for coping stress and growth Reproductive system is cut from O2-supply first

Theory of “hormonal scissors” Extensive aerobic training suppresses an activity of gender glands & promotes release of “stress hormones” (including hGH) These hormonal changes may slow down the process of maturation in pre-pubescent and pubescent individuals Delayed puberty will results in longer somatic growth and higher functional development

Effect of training & maturation on physical development and swimming performance in two girl-swimmers (both born in February 1989, both started Specialized training at the age 12 years 7 month) 26 month 9 month EYOF 2 gold

If Multi-Year Training can significantly modify the growth and development ? ? ? Within genetic limits MYT definitely can modify the output of the growth and development Without purposeful MYT it would not be possible to achieve full individual potential of the motor abilities Without MYT it would be not possible to form highly specific structure of abilities and specific performing skills

The differences in physical and motor development of young swimmers and non-athletes  result of both selection (pre-training) and MYT Surpass (in %) of boy swimmers over their peers non-athletes at the ages 11 and 18 years (Vorontsov, 1989)

Impact of MYT upon functional development Differences between well trained young swimmers aged 16-17 years and their peers non-athletes in VE max, VO2max , La max in standard laboratory exercises = 40-60% (Timakova, 1985, Solomatin, 1988)

EFFECT OF MYT IN SWIMMING ON RESPIRATORY SYSTEM (facts) … swimmers achieved greater lung volumes than either distance runners or control subjects by developing physically wider chests, containing an increased number of alveoli, rather than alveoli of increased size... Armour J., Donnelly P.M., Bye P.T., 1993

Anthropometrical and functional development of young swimmers should be seen as specific adaptive response to requirements of the aquatic training (breathing restrictions, hyperventilation plus training volume and intensity) What kind of training would be most efficient to maximize the outcome of the growth???

Aerobic energy system is the most  SKILL FOCUSED, PREDOMINANTLY EXTENSIVE AEROBIC TRAINING AT EARLY STAGES OF MYT/LTAD IN SWIMMING Aerobic energy system is the most important for normal growth & development and coping with stress It matures earlier in individuals’ life than anaerobic system

Endurance training in swimming before and during early puberty produces a greater increase in size of the organs of cardio-vascular & respiratory system than training later in life Astrand, P. O. et al., 1963. Girl swimmers. Acta Pediatrica Scandinavica,Supplement 147; Eriksson, B. O., 1972. Physical training, oxygen supply and muscle metabolism in 11-13 year old boys. Acta Physiologica Scandinavica, Supplement 384.

specific relationship between muscle activity THEORY OF MOTOR-VISCERAL AND VISCERA-MOTOR REFLEXES (Mogendovich, 1961, 1963, Arshavsky, 1966,1968) Hypothesis: Signals (neural impulses) from acting muscles to CNS and back - from CNS to acting muscles and internal organs help to establish specific relationship between muscle activity and activity of functional systems

The role of visceral-motor reflexes in facilitating of physical growth and development In the process of training CNS establishes specific “communication channels” between performing muscles and cardiovascular, respiratory and other systems CNS selects parameters of physiological response matching the level of specific motor performance, stores this information in memory and releases on demand (mechanism of conditional reflexes)

Aerobic training of moderate intensity - results in larger size of heart, lungs, diameters of major blood vessels, etc. - harmonizes the work of muscular system and cardio-vascular and respiratory system The earlier “communication channels” between motor apparatus and physiological systems will be established - the greater progress in growth and physical development may be achieved.

EARLY PREDISPOSITION TO AEROBIC TRAINING (facts) VO2 max/kg body mass is similar in age groupers and adults VO2 max/kg of muscle mass in pre- pubescent children significantly higher than in adults (!!!) –

growth rate of heart, blood vessels, lungs  at the age of 13-15 years Particularities of cardio-vascular response to training of different intensity in children and adolescents Before growth acceleration children are predisposed towards extensive aerobic training of low intensity Maximal growth rate of heart, blood vessels, lungs  at the age of 13-15 years in boys and 11-13 in girls It’s the best time for development of intensive aerobic endurance (VO2 max)

Development of anaerobic system in young swimmers 4477

protecting activity of the CNS (central fatigue*) Possible reasons of lower anaerobic lactic endurance in pre-pubescent children low lactate abilities (glycogen stores in muscle and rate of their mobilisation - adrenaline/ noradrenaline/testosterone, lower concentration of MCT-1, MCT-4) low lactate tolerance (local fatigue*) protecting activity of the CNS (central fatigue*) lack of training experience and specific adaptations * - Age groupers of 9-12 years usually stop intensive exercise long before exaustion

Reduced anaerobic abilities in pre-pubescent children A 2- to 3-fold lower blood lactate concentration after both sub-maximal and maximal exercise in children compared with untrained and trained adults is consistent with lower anaerobic enzyme activity in children (Eriksson, 1972; Williams, Armstrong, Kirby, 1990) Base Excess (-BE) were found significantly lower in boys versus young adults and after repeated super-maximal exercise (Ratel S, Duche P, Hennegrave A, Van Praagh E, Bedu M 2002)

Reduced anaerobic abilities in pre-pubescent children Children have 3.5-fold lower LDH activity (Eriksson et al., 1973; Boisseau N., Delamarche P.2000) PFK 8.4 mmolgˉ¹min ˉ¹ – which is at least ½ adult value (LDH & PFK are rate-limiting enzymes of anaerobic glycolysis) Lower LDH and PFK activity in children compared with adults are partially accounted for reduced lactate generation capacity

Slow increase of lactic capacity and power from Blood lactate after maximal swimming test 4x50 m freestyle (rest 45”/30”/15”) in boy-swimmers 11-18 years of age (Solomatin, Vorontsov, Sidorov, 1990) Slow increase of lactic capacity and power from 11 to 14 years. 2 peaks – at the age of 14-15 and 16-17

Author AG Lactate, mmol/l Lactate values found in AG swimmers during VO2 max assessment in swimming step-test Author AG Lactate, mmol/l Åstrand ♀ 10-11 Lact= 9.33 + 0.77 1963 14-15 Lact=10.04 + 0.53 Cunningham♂ 10 Lact= 9.00 + 2.90 1973 14.9 Lact= 12.06 + 1.96 Namura ♀ 10 Lact= 6.63 + 1.86 1985 14 Lact= 8.06 + 2.78 Tendency of increased lactate production with the age at VO2 max level

The study investigated the effects of 6 week LACTATE, AMMONIA AND CATECHOLAMINE METABOLISM IN CHILDREN AND ADULTS AFTER ANAEROBIC TRAINING L.S. PRADO, Department of Sports Sciences, University of Constance The study investigated the effects of 6 week specific anaerobic swimming training 3x[4x25 m maximal sprints, 5 s between sprints] 5 min rest between sets 3 times per week on lactate, ammonia and catecholamines concentrations in blood after different anaerobic exercise bouts in water (100 m and 45 s). Twelve male children, aged 10.8 ± 0.7 years, and 12 male adults, aged 24.1 ± 5.7 years, were investigated before and after the training period Both before and after training lactate, ammonia and Catecholamine concentrations were lower in children following all exercise tests

Results on catecholamines and testosterone indicate a reduced sensitivity to anaerobic training before puberty. Maturation is believed to trigger the development of anaerobic capacity up to adult levels. Ability to mobilize glycogen stores rapidly/anaerobic power

STRUCTURE OF THE MYT/LTAD

STRUCTURE OF THE MYT/LTAD THEORY OF SENSITIVE PERIODS IN PHYSICAL DEVELOPMENT AND MOTOR LEARNING SUGGESTION: maximal effect of physical training on growth and developmental patterns of motor abilities may be achieved by: 1) exposing juvenile athletes to specialized training during the periods of rapid growth 2) changing training accents and content in accordance with the rhythm of the growth & level of maturation

STRUCTURE OF MYT/LTAD MYT is sub-divided into stages in accordance with particularities of growth and development. Each stage has specific objectives and content Higher stages of MYT aim to develop specific abilities and functions, limiting the level of achievements in elite athletes, develop specialized technical skills to the highest level of perfection, create strong and stabile sport motivation Lower stages of MYT aim to build functional foundation of aerobic endurance and basic sport skills, assist to health improvement and develop in young athletes an interest and commitment to the sport swimming

Age Groupers and Juniors MYT -- LTAD

Content of this stage: - learning of basic swimming 1. THE STAGE OF PRELIMINARY SPORT PREPARATION Optimal age to start MYT in swimming - 7-9 years for girls/8-10 years for boys. The duration of this preliminary sport preparation is 1-2 years Content of this stage: - learning of basic swimming techniques while employing a large number of preparatory and special exercises/games The frequency of practices gradually increases from 3 to 4-6 per week Duration of sessions increases from 30’ 45’ 60’ Latter automatically increases the total training load and enhances both swimming and general physical fitness

N.B.! psychological ‘’wearing’’ and tiredness 1. Physical abilities in children aged 5-7(8) grow up very slowly. – Too early beginning of MYT in swimming makes it longer without substantial progress in swimming results Accent on enjoyment!!! Many young swimmers who began training at very early age leave the sport due to psychological ‘’wearing’’ and tiredness

Focus of this stage – building of functional foundations: 2. THE STAGE OF BASIC TRAINING Average age of the beginning - 9-10 for girls and 10-11 years for boys Average duration of the stage - 3-4 years Focus of this stage – building of functional foundations: development of aerobic capacity & efficiency, mastering specific swimming skills in all strokes, Core body strength, flexibility, mobility, stability  progressive annual increase of a total swimming volume and volume of land training. Total swimming volume in the last year of this stage: 1300-1600 km for girls and 1100-1400 km for boys

Practical Recommendations: Late event specialisation: all age group swimmers should be considered as middle distance and IM swimmers (except girls breaststroke swimmers) Accent on aerobic training before and during puberty 65-75% of total swimming volume – steady state extensive aerobic training at 70% of VO2 Skill and stroke efficiency development (SR/SL ratio): first within a range of low aerobic velocities, then at fast aerobic velocities and at race pace Development of efficient leg kick since early ages - 80% of kick – time controlled Peak increase of the volume - before onset of puberty Gradual/consistent increase of intensity – during & after puberty

3. THE STAGE OF PROFOUND SPECIALIZATION For girls this stage begins at the age between 12-14 years For boys, due to later maturation, -- between 13-15 years Duration of this stage is 3-4 years The readiness of young swimmers for increased training demands is decided on individual’s biological age and actual performance

EXPOSURE TO COMPETITIONS AT SENIOR NATIONAL AND JUNIOR 3. More specific training: development of the functional power and capacity via training in swimming Transfer of endurance developed in exercises like running, skiing, rowing onto swimming decreases after the age of 13-15 years Total swimming volume in the final year of this stage may reach 1800-2100 km for boys / 2200-2400 for girls comprised of 65-85% aerobic swimming, 15-30% of race specific training (lactate & VO2 max), and 5-6% of alactic (sprint) training EXPOSURE TO COMPETITIONS AT SENIOR NATIONAL AND JUNIOR INTERNATIONAL LEVEL

Practical Recommendations: Develop every Age Grouper 13-15 years as 200-400 IM swimmer, then specialize him/her into specific strong events and specific training for those events Prepare 2-3 “spare” events in case if performance plateau will occur during maturation These events should be middle or long distances Maintain the consistency of average volumes of swimming over an extended period (4-6 weeks) followed by recovery/adaptation week (rest on demand!) Introduce RACE MODELS into functional and skill training

4. THE STAGE OF SPORT EXCELLENCE The average age to start training to swimming excellence is 15-16 years for girls/ 16-18 years for boys Possibility of further increase of the annual training volume and intensity in girls 15-16 and boys 16-18 years of age – is an important factor of performance improvement The primary training goal at the Stage of Excellence is mastering maximal swimming volume: 1800-2200 km per year for sprinters, 2200-2600 km for middle distance swimmers 2600-3000 km for distance swimmers

Practical Recommendations: Individualization and specialization of training programmes based on race models Further perfection of swimming skills, start & turns Consistent increase of Quality Training -- Race pace, Race speed, maximal speed Maximal & Functional Strength training Specific Strength training Use of competitions as an important form of specific training (2-3 stage meets before main event)

QUESTIONS ??? a_vorontsov@hotmail.com 44+ (0)1225 760355