1. www.englandathletics.org/east www.englandathletics.org Principles and Organisation of Training Rob Thickpenny BA (Hons), UKA 3, MSMA National Coach Mentor Physical Preparation

2. www.englandathletics.org/east www.englandathletics.org Aims Principles of training Fitness versus fatigue and recovery Planning and periodisation UKA Exercise Classification Hierarchy – GPE and SPE Integration of Physical Preparation

3. www.englandathletics.org/east www.englandathletics.org Principles of Training Overload - Progressively placing greater than normal demands on the exercising musculature Adaptation - The result of systematic well executed exercise is improvement of the athlete’s fitness, particularly strength, as the body adapts to physical load Specificity - The concept of specificity holds that training is most effective when strength exercises (or other types of training) are similar to the sport activity in which improvement is sought

4. www.englandathletics.org/east www.englandathletics.org Principles of Training Recovery - Rest is required in order for the body to recover from the training and to allow adaptation to take place. - There are also significant psychological benefits to resting - Rest is not the opposite of work! Accommodation - If athletes employ the same exercises with the same training load over a period of time, performance improvement (gain) decreases

5. www.englandathletics.org/east www.englandathletics.org Principles of training Individualization - All athletes are different therefore the same exercises or training methods elicit a greater or smaller effect in various athletes Reversibility - If the body is not provided with a stimulus then the training effect will cease

6. www.englandathletics.org/east www.englandathletics.org Detraining The rate of de-training is relative to the training history of the athlete. Coaches may consider that after 8-12 weeks of no maximum strength training it is likely that activation levels will return to pre-training levels (Andersen et al., 2005).Andersen et al., 2005 Detraining of the aerobic system occurs with 6-8 weeks following training. As a result, endurance athletes need to maintain high frequency and regular intensity of training to maintain aerobic adaptation, even if training volume is reduced.

7. www.englandathletics.org/east www.englandathletics.org Principle of Overload Homeostasis

8. www.englandathletics.org/east www.englandathletics.org General Adaptation Syndrome Proposed by the chemist Hans Selye (1956) Alarm phase – when first encountering stress Resistance phase of increased resistance when repeatedly exposed to stress Exhaustion phase – when the ability to cope with the stress is reduced after over-exposure

9. www.englandathletics.org/east www.englandathletics.org Fitness-Fatigue “2 Factor Theory” Fitness-Fatigue Model, adapted from Chui & Barnes (2003). The blue line represents performance following training (orange block) and is the net result of changing fitness (green line) and fatigue (red line).

10. www.englandathletics.org/east www.englandathletics.org Fitness vs. Fatigue Opposing forces Rate of fatigue in proportion to intensity Quantity of fatigue is primarily in proportion to volume and then intensity Max sprinting against endurance running Fatigue affects body’s systems differently – muscle, energy, nervous ‘Ready to train’ – all systems go or ready to rest

11. www.englandathletics.org/east www.englandathletics.org Young Athlete Improve general fitness level Novices tend to respond to any training General adaptations occur without substantial fatigue Novices cannot train with sufficient load, intensity or volume to elicit fatigue after effects

12. www.englandathletics.org/east www.englandathletics.org Periodisation Periodisation is the process of structuring training into phases where each phase has its specific aims for the development of the athlete Athletics coaches generally use linear (beginners), non- linear (undulating) and block models. The model used is not so important as how you manipulate the training variables and plan recovery to ultimately improve performance Periodising an athlete’s year is a skill in itself and requires experience and some trial and error! Consider UKA Exercise Classification Hierarchy and how this informs the exercises and training modalities you employ – adapted from Dr A Bondarchuk

13. www.englandathletics.org/east www.englandathletics.org Training Cycles Macrocycle: –the time available for preparation up to a major goal or competition Mesocycle: –usually 3-6 weeks and has a specific purpose Microcycle: –shorter training cycle (usually 7 days) sequencing several training sessions

14. www.englandathletics.org/east www.englandathletics.org Planning Training SESSION MICROCYCLE MACROCYCLE MESOCYCLE

15. www.englandathletics.org/east www.englandathletics.org Single Periodised Year Double Periodised Year

16. www.englandathletics.org/east www.englandathletics.org Single vs. Double Periodisation Single Periodisation Advantages Significantly more time to develop basic performance capacities Plenty of time available for training and recovery Disadvantages Boredom through lack of variety Potential lack of competitions

17. www.englandathletics.org/east www.englandathletics.org Single vs. Double Periodisation Advantages Greater choice of competitions Higher specific training load More competitions means increased motivation for the athlete More intensive technique training possible Disadvantages There is limited time to acquire basic abilities The second preparation period is often subject to time pressures There is little time for recovery? Coaches can overcome this! Double Periodisation

18. www.englandathletics.org/east www.englandathletics.org Training Content Mesocycles and Microcycles The content of the Mesocycle and Microcycle is dependent on how far or how close to competition it is. In general, the further from competition the higher the volume and the lower the intensity and the lower the specificity The closer to competition the lower the volume and the higher the intensity and the higher the specificity, modelling peak performance

19. www.englandathletics.org/east www.englandathletics.org The Training Year (Macrocycle) - Planning Peak Performance Periodisation Preparation Period Competition Period Main Competitions General Preparation Phase Specific Preparation Phase Pre- Competition Phase Transition Main Competition Final modeling Unloading Volume Intensity Athletic Shape

20. www.englandathletics.org/east www.englandathletics.org Designing the Annual Plan Evaluation – how effective was the previous year’s planning? Did the athlete achieve their goals? Decide whether a single, double or triple periodised year is optimum and draft the plan S.M.A.R.T.E.R goals Decide the duration of the periods and phases Mesocycle and Microcycle planning Quantification of Training Loads: volume, intensity, density, effort, recovery and tapering for competition Monitoring and Evaluation throughout the year – physical qualities as well as technical performance

21. www.englandathletics.org/east www.englandathletics.org Structuring of the Mesocycle With young or inexperienced athletes a ratio of 2:1 or even 1:1 should be used i.e. two microcycles with high load followed by one with reduced load (2:1), or high and low are alternated (1:1) For more experienced athletes it is possible to use a system of greater variation in the loading, examples below - Mesocycle

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24. www.englandathletics.org/east www.englandathletics.org Explosive triple extension throws High intensity throwing High Intensity Throws Throws with steps & shuffles Throws with jumps Throws with sprints Throws with bounds Throws with Pre- and Post- Movements Partner throws Wall throws Slams, chops Multi-directional & rotational Multiple Throws (Force Absorbtion & Generation) Standing throws Single leg throws Kneeling, half-kneeling, seated throws Specific shoulder conditioning Stability Throws (Trunk & Joint Conditioning) Shoulder stability & control Squat patterns Lunge paterns Rotational & diagonal movements of trunk Proprioceptive work & drills Underpinning Movements

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26. www.englandathletics.org/east www.englandathletics.org UKA Exercise Classification Hierarchy Physical Preparation comprises of activities that cross both SPE and GPE classifications For long-term development of athlete it is very important to have both SPE and GPE activities as a large emphasis of training – i.e. not just SDE and CE (the actual event) focused training.

27. www.englandathletics.org/east www.englandathletics.org UKA Exercise Classification Hierarchy Key thing is getting the balance right for the type of athlete that you have – Physical Preparation is not just about back squat, squat clean or bench press Amounts of GPE activities should be the largest component of training throughout the week – young athletes Levels of SPE should be slowly increased as athlete develops Remember the 10 year 10,000 hour training rule

28. www.englandathletics.org/east www.englandathletics.org UKA Exercise Classification Hierarchy GPE Activities Mobility – Joint by Joint approach Stability Flexibility Balance Muscle Recruitment Work Movement Pattern Development General jump & throw development General Strength Work SPE Activities Maximal Strength Activities: Squat, Bench Press, Deadlift & Inverted Leg Press Power Activities: Olympic lifting, throwing (MB’s or Powerbags) and jumping Elastic Development activities Multiple jumps/bounds

29. www.englandathletics.org/east www.englandathletics.org... MOVEMENT: Mobility/Stability JointPrimary Training Need AnkleMobility (Sagital) KneeStability Hip Mobility Lumbar SpineStability Thoracic SpineMobility Gleno – humeral Stability

30. www.englandathletics.org/east www.englandathletics.org Integration of PP – Yearly Be very aware of volumes of high intensity event based activities and plan levels of SPE and GPE work accordingly Physically give your athletes the tools they need to run fast, jump far and throw long when they need to – have a plan!

31. www.englandathletics.org/east www.englandathletics.org Integration of PP – Weekly Correctly sequence around event based high intensity work – throwing the hammer, sprinting 100m & LJ are high intensity activities that train many systems Order should enhance event specific high intensity work not compromise it Fatigue of CNS and event specific muscle groups could lead to injury

32. www.englandathletics.org/east www.englandathletics.org Integration of PP – Weekly Example for a Sprinter MONT UESDAY W ED T HURSDAY F RIDAY S ATURDAY S UNDAY CE & SDE WORK ACCELERATIONSSPEEDSPEED ENDURANCE SPE WORKMULTI-JUMPS MULTI-THROWS (M ED B ALL ) LIFTING DEVELOPMENT GPE – WARM- UP HURDLE MOBILITY GENERAL CIRCUIT – BODYWEIGHT SKIPPING WITH ROPE GPE – WARM- DOWN TRUNK CONDITIONING + FOAM ROLL (MYOFASCIAL RELEASE) MASSAGE POSTERIOR CHAIN CONDITIONING + STRETCHING GYMNASTICS ACTIVITIES +SAND PIT WALKING MASSAGE

33. www.englandathletics.org/east www.englandathletics.org Integration of PP – Warm-up Work on mobility –Joint by joint approach Work on Recruitment –Key muscle groups Work on athleticism Work on raising conditioning and capacity levels - in a good way! Good opportunity to conduct pre-track checks – a chance for the coach to screen Structure of warm-up –Mobility exercise –Recruitment exercise –Movement skill Exercise Move on to Event Specific Warm-Up Slow – dynamic – explosive

34. www.englandathletics.org/east www.englandathletics.org Integration of PP – Warm-Down Work on Conditioning of key areas (joint by joint approach) – trunk, hip, lower leg, foot & shoulder Work on Mobility – hurdle walks Target the key injury hotspots Structure of warm-down Conditioning element Mobility element Warm-down element – possibly developmental stretching/PNF

35. www.englandathletics.org/east www.englandathletics.org Task In your event groups plan a week during general preparation 1. Consider the order of the training units and the impact one session has on the next. Consider the focus on the technical, physical and tactical elements (if appropriate). Select someone to present back to the group and justify why you have selected the sessions.

36. www.englandathletics.org/east www.englandathletics.org Final thought “Failing to prepare is preparing to fail”

37. www.englandathletics.org/east www.englandathletics.org QUESTIONS?

38. www.englandathletics.org/east www.englandathletics.org Recommended Reading 1) Bompa, T.O. (1999). Periodization: Theory and Methodology. Human Kinetics 2) Bompa, T.O. (2005). Periodization Training for Sports. Human Kinetics 3) Baechle T.R., and Earle R.W. (2000). Essentials of Strength Training and Conditioning. Human Kinetics 4) Zatsiorsky, V.M., and Kraemer, W.J. (2006). Science and Practice of Strength Training. Human Kinetics 5) Radcliffe, J. (1999). High Powered Plyometrics. Human Kinetics. 6) Cook, G. (2003). Athletic Body in Balance. Human Kinetics