Training Prior to Olympics Genadijus Sokolovas, PH.D. Global Sport Technology, Inc www.globalsporttechnology.org

Swimming Medals at 2008 Olympics Country Gold Silver Bronze Total USA 12 9 10 31 AUS 6 8 20 GBR 2 JPN - 3 5 GER 1

Were the 2008 Olympics a Success for the USA Swimming? Year Gold Silver Bronze Total 1996 13 11 2 26 2000 14 8 33 2004 12 9 7 28 2008 10 31

Majority of our swimmers swam slower at Olympics than at Trials a month before Olympics The average results were 0.28% slower for women and 0.02% faster for men 17 of 26 women races (65.4%) were slower at Olympics than at Trials 10 of 27 men races (37.0%) were slower at Olympics than at Trials Can we do better?

Ideal Olympics 2008 How many medals we would win, if our swimmers would repeat their times from Trials? Gold Silver Bronze Total Ideal 13 12 11 36 Real 9 10 31

Training Periodization in the U.S.A. Major swim meets in the U.S.A.: US Open in early December (short course) NCAA in March (short course) Trials to major international competition in late June – early July (long course) Major international competition in late July – early August (long course) Three main training cycles in a year

Training for US Open (December) 10-12 weeks of training Focus on aerobic volumes, no altitude training Maximum weekly volumes: 55,000 yards/week for sprinters 70,000 yards/week for distance swimmers High volume strength training (4-5 workouts/week for sprinters, 2-3 for distance swimmers)

Training for NCAA (March) Two phases: conference meets in February and NCAA in March Higher volume training during the Christmas break (some teams use altitude training) Speed specific training Many duel meets with other teams as part of training

Training for NCAA (March) Maximum weekly volumes: 50,000 yards/week for sprinters 80,000 yards/week for distance swimmers Strength training: 5-6 workouts/week for sprinters 3-4 workouts/week for distance swimmers Racing in January-March: 4-6 races every two weeks for sprinters 2-4 races every two weeks for middle distance and distance swimmers

Specifics of Short Course Training Higher volumes in SP1, SP2, and SP3 energy zones Lower aerobic and mix energy zone training volumes (EN1, EN2, and EN3) Focus on turns and dives Power/speed training on land Focus on swimming technique

Total Volumes in Short Course Season (Sprinters) US Open NCAA

Total Volumes in Short Course Season (Distance Swimmers) US Open NCAA

Weekly/Daily Plan General Aerobic Development Monday Tuesday Wednesday Thursday Friday Saturday AM WATER AEROBIC EN1/EN2 VIDEO ANALYSIS AEROBIC EN2 GENERAL RECOVERY TOWING VIDEO GENERAL AEROBIC + DIVE SPRINTS AM LAND NONE STRETCHING TESTING PM LAND WEIGHTROOM OLYMPIC PROGRAM CARDIO WORK MEDBALL/ABS VASA TRAINER OFF PM WATER AEROBIC EN2 VIDEO ANALYSIS AEROBIC EN2/EN3 DIVE VIDEO AEROBIC EN2/EN3

Weekly/Daily Plan Specific Aerobic Development Monday Tuesday Wednesday Thursday Friday Saturday AM WATER AEROBIC EN1/EN2 VIDEO ANALYSIS TEST SETS 3 x 200'S R 15 GENERAL RECOVERY TOWING VIDEO TEST SETS 6 x 100'S R 30 GENERAL AEROBIC MAINT AM LAND NONE STRETCHING TESTING PM LAND WEIGHTROOM OLYMPIC PROGRAM PLYOMETRICS MEDBALL/ABS VASA TRAINER OFF PM WATER AEROBIC EN2 VIDEO ANALYSIS TEST SETS 8 x 50'S on 1:00 8 x 25'S on 1:15 DIVE 100 or 50

Weekly/Daily Plan Specific Speed Development Monday Tuesday Wednesday Thursday Friday Saturday AM WATER AEROBIC EN1 VIDEO ANALYSIS TEST SETS 8 x 50'S on 1:00 GENERAL RECOVERY TOWING VIDEO AEROBIC EN1/EN2 VIDEO ANALYSIS TEST SETS 6 x 50'S on 6:00 GENERAL AEROBIC REC AM LAND NONE STRETCHING TESTING PM LAND WEIGHTROOM OLYMPIC PROGRAM PLYOMETRICS ABS VASA/BENCHES OFF PM WATER AEROBIC EN2/EN3 TEST SETS 3 x 200'S R 30 TEST SETS 6 x 25'S ON 1:15

Power Training for Sprinters (University of Michigan) Use of paddles allows for more force application Improve Distance per Stroke Faster Stroke Rates Work on turnover Highest rate of muscle contraction can occur only for 4-6 seconds After that enter the anaerobic energy system

Samples of Power Training Sets Repeat Distance: 10-12.5 meter sprints exerting above normal force against the water Apply 100% muscle strength against water Count Stroke Cycles Usually 5-8 stroke cycles

Samples of Power Training Sets Rest Intervals: 45 seconds to 2 minutes Set Length: Should not exceed 4-10 repetitions per set After 3 -10 minute rest intervals they can perform several sets Easy swims to remove lactate

Samples of Power Training Sets Training Speeds: Should be done as fast as possible Apply more force than you will during race Perform at higher stroke rate than during race Example: {6x12.5 on the 1 minute }x3 w/ 8 minutes in between Set 1 &3 descend 1-6 with times recorded Set Increase Stroke Rate 1-3 and hold

Equipment for Power/Strength Training Swimming paddles (strength, technique, rehab) Power Racks and Power Towers (measure and monitor power improvements) Parachutes, drag suits, T-shirts (strength, technique, rehab) Light tennis shoes (kicking power)

Equipment for Power/Strength Training Tubing to swim against Assisted tubing or towing equipment (swimming at faster speeds, distance per stroke, body position) Swimming with fins (hip strength, kicking power, body position) Medicine balls/ dumbbells (vertical kick, push from the bottom of the pool) Vibration machines in conjunction with swim benches

Strength Development Using VT on Swimming Bench 4/22/2017 Strength Development Using VT on Swimming Bench © Global Sport Technology, Inc

Recovery after Workouts Nutrition and supplementation during and after the workouts Cool-down to remove metabolic products and deliver nutrients Vibration treatment (3-5 x 90-120 sec at 23-25 Hz) Cold water immersion (12-18 C for 7-8 min) Soft tissue massage

Use of Vibration Machines for Recovery

University of Michigan Training for 2008 Olympics (Phelps, Vanderkaay, etc) Three seasons September – December for US Open December – April for Spring Nationals April – July for Olympic Trials July – August re-taper for Olympics

Preparing for US Open Total weekly volume gradually increased from 30,000 to 70,000 m Primary focus on building the base, swimming technique, core strength training Up to 20% of swimming sets done kicking No taper before US Open

Preparing for Spring Nationals Continue increase swimming volumes 24 days altitude training camp with very high volume swimming Up 40% of swimming workouts are in short course Progressive increase in strength endurance, power on land, and core strength Improving swimming technique

Preparing for Spring Nationals Total weekly swimming volume increased up to 90,000 m during the altitude camp Number of daily swimming workouts at altitude: 3-3-1-0 for the first altitude camp in 2008 4-5 weekly strength training sessions at altitude

Altitude Training Plan 1

Preparing for Olympic Trials Training of respiratory muscles at the sea level (University of Michigan) PowerLung device (inhale and exhale respiratory muscles) Restricted breathing training (holding the breath, swimming with snorkels)

Restricted Breathing Training 4/22/2017 Restricted Breathing Training Use only when traditional stimuli are exhausted Don’t use this training modality with athletes who have health issues (i.e. asthma, lower iron level, etc.) Use only when athletes’ performances tend to stabilize/plateau after biological maturation www.globsport.org

Restricted Breathing Training 4/22/2017 Restricted Breathing Training Restricted Breathing Training (RBT) Higher Accumulation of Metabolites Respiratory Muscle Training (RMT) www.globsport.org

Preparing for Olympic Trials 24 days altitude training camp: from end of April to middle of May Progressive increase in swimming volumes and speed (50% of workouts are in short course) Maintenance of specific strength and core muscles Improvements in swimming technique Increase volume of kicking up to 25% Increase the number swimming sets with descending rest interval

Preparing for Olympic Trials Total weekly swimming volume increased up to 115,000 m during the altitude camp Number of daily swimming workouts at altitude: 3-2-3-0 for the second altitude camp in 2008 3 weekly strength training sessions at altitude

Altitude Training Plan 2

Typical Seasonal Plan for Middle Distance Swimmer (Phelps, etc)

Training from Trials to Olympics Dates of USA Swimming Olympic Trials – June 29 to July 6, 2008 The team was selected on July 6 33 day until Olympic Games Pre-Olympic Camp in USA: from July 7 to July 25 Pre-Olympic Camp in Singapore: from July 26 to August 5 Arrival to Beijing: August 5

Training between Trials and Olympics (Sprinters) General strength (weights, training machines, med balls, core stability) – day 1 to 7 Specific strength (Biokinetic bench) – day 3 to 10 Kick and pull sets – day 1 to 10 Full body swimming sets – day 11 to 30 Swimming with resistance (chutes, drag suites, etc.) – day 7 to 25

Training between Trials and Olympics (Sprinters) Aerobic endurance sets – day 1 to 5 Lactate tolerance sets – day 5 to 20 Race intensity sets – day 15 to 25 Starts and turns – day 20 to 30

Taper for Sprinters Training Components Days 1 2 3 4 5 6 7 8 9 10 11   1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 General Strength X Specific Strength Aerobic Endurance Lactate Tolerance Race Intensity Starts & Turns

Training between Trials and Olympics (Distance) Specific strength (Biokinetic bench) – day 1 to 7 Kick and pull sets – day 1 to 7 Full body swimming sets – day 8 to 30 Swimming with resistance (chutes, drag suites, etc.) – day 7 to 20

Training between Trials and Olympics (Distance) Aerobic endurance sets – day 1 to 10 Lactate tolerance sets – day 11 to 23 Race intensity sets – day 18 to 26 Starts and turns – day 25 to 30

Taper for Distance Swimmers Training Components Days   1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 General Strength Specific Strength X Aerobic Endurance Lactate Tolerance Race Intensity Starts & Turns

Aerobic-Anaerobic Workout for Sprinters’ Taper 8 x 100 (75 free, 25 back) @ 1:40 8 x 75 fly, back, breast @ 1:25 8 x 50 kick @ 1:00 8 x 25 build @ :30 sec 4 x 200 free/back pull w/paddles @ 2:50 24 x 50 fins fast/easy all strokes @ 1:30 400 easy Total: 4400 m

Race Intensity Workout for Sprinters’ Taper 400 easy + 4 x 100 moderate 8 x 50 moderate 8 x 50 (25 drills, 25 building pace) 8 x 50 (4 strokes fast, 5 strokes moderate, drills) 2 x (100 fast + 2 x 50 race pace) 600 easy Total: 3000 m

Sprint Workout for Sprinters’ Taper 400 easy + 4 x 100 drills + 4 x 50 technique 5 x 100 kick (last 15 fast) @ : 15 sec rest 20 x 40 tubing (20 m assisted, 20 m against) 6 x 15 finishes 500 easy Total: 3000 m

Aerobic-Anaerobic Workout for Distance Swimmers’ Taper 600 free + 400 IM + 200 free build 50’s 16 x 50 all strokes @ 50 sec 6 x 100 kick @ 1:45 400 fast kick 4 x 400 pull descend 1-4 @ 5:00 4 x 300 pull descend 1-4 @ 4:00 6 x 150 fins @ 2:00 9 x 100 fins @ 1:10 100 easy Total: 7900 m

Race Intensity Workout for Distance Swimmers’ Taper 800 technique + 400 build to turns 2 x (4 x 50 @ 1:00 + 200 IM @ 3:00) all strokes 3 x 100 kick @ 1:50 + 300 fast kick 3 x 400 pull easy-med-hard @ 5:00 800 negative split 3 x (8 x 100 @ 1:20/ 1:10/ 1:05) 400 easy Total: 7400 m

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