LTAD 101 Training to Compete - Periodization Istvan Balyi National Sport Centre Vancouver – Victoria Sport Canada and sports coach UK LTAD Advisor

“The definition of insanity is doing the same thing over and over again and expecting different results.” Albert Einstein « La définition de la folie, c’est refaire toujours la même chose en s’attendant à un résultat différent. » Albert Einstein

Learning to Compete

Training to Compete

LTAD to your Next Training Session Athlete Chronological Age Biological Age Training Age Annual Plan Single Double Triple Multiple Periodization Periods Preparation Competition Transition Phases General Specific Pre-competitive Competitive Transition Meso Cycles Developmental Stabilizing Pre-competition Competitive Restorative Micro Cycles Introductory Development Shock Maintenance Taper Peak Restoration Transition Sessions 6:1 = 4 / 6 / 9 / 12 / 15 5:2 3:1 2:1 Evaluation New Plan

HEALTH PERFORMANCE OPEN SKILLPSYCHOLOGY PHYSIOLOGY STRATEGIES EMOTION CHARACTER ENVIRONMENT ALTITUDE FACILITIESTEMPNUTRITIONFOCUS CONFIDENCE COMMITTMENT CLOSED COMPLEX FIXED PLAYS PASSION SELF CONTROL ENERGIZE INTEGRITY RESPECTLEADERSHIPFITNESS GEARING UP FOR HIGH PERFORMANCE OFFENSIVEDEFENSIVE hwenger04

OXYGEN TRANSPORT PHYSIOLOGY POWER STRENGTH HEALTH REST/FATIGUE NUTRITION ENERGY SYSTEMS ABSOLUTE RELATIVESPECIFIC AEROBIC ANAEROBIC LACTIC ANAEROBIC ALACTIC hwengeroo CENTRAL PERIPHERAL PULMONARY SPEED EXPLOSIVE INJURY DISEASE OVER TRAINING RECOVERYSLEEPREPAIR FUELS HYDRATIONNUTRIENTS

Training Variables Volume Intensity Frequency Beginners Elite

Who are the training, competition and recovery programmes designed for ? Planning Long-term Quadrennial Annual Periods Phases Meso cycles Micro cycles Sessions Units

Microcycles Introductory Developmental Shock Stabilizing Competitive –Taper –Peak –Maintenance –Modeling Transition Sequencing –3 –4 –6 –9 –12 –15 –18

Rotation 1 – Drilling Time: 1:30-3:00pm Objective: Match Simulation Drills 1. W/Up: Mini Tennis10 min 2. Defend B/line X-crt15 min 3. Attack B/line D-T-L15 min 4. Control Center & Close In15 min 5. Change of Direction15 min 6. Depth & Consistency10 min 7. W/Dn: Stretch & Hydrate10 min Total 90 min

Rotation 2 – IPI Time: 3:00 – 4:30 Objective: Download before competition 1. Warm-up 10 min 2. Agility 10 min 3. Balance 10 min 4. Speed 10 min 5. Rest 10 min 6. Strength 10 min 7. Power 10 min 8. Pre-habilitation 10 min 9. Regeneration 10 min Total 90 min

Rotation 4 – Match Play Time: 4:30 – 6:00 Objective: Practice Set Rotation 3 – Mental Conditioning Time: 3:00 – 4:00 pm Objective: Increase mental toughness.Testing Evaluation.Goal Setting.Quality Practice = Quality Performance.Attitude / Concentration / Effort.Developing Rituals.Self Awareness Note: These are some of the topics that are covered throughout the year.

Sport requirements: V.B. Juvenile (Cardinal, 2007) Training to Compete 1: performance factors relative importance

Sport requirements: V.B. Junior (Cardinal, 2007) Training to Compete 2: performance factors relative importance

Summary FUN Specialization (Training to Compete 2) Trainability –Aerobic power –Strength and power –Training to Compete 2 = all system are fully trainable Optimizing the engine and sport-specific and position specific skills