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

3. Coaching: art or science ?

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

5. 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.

6. 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

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

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

9. 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 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? What kind of parameters is it possible to control? Volume Volume Intensity Intensity Rest/recovery Rest/recovery

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

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

12. What is the intensity? The amount of weight as compared to your maximum i.e. 70% of 1RM i.e. 70% of 1RM The oxygen consumption The oxygen consumption i.e. 50% of VO 2max i.e. 50% of VO 2max Your maximum performance in a specific task Your maximum performance in a specific task i.e. 80% of your personal record i.e. 80% of your personal record

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

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

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

16. How to…. Sport Season AugustJune Pre-seasonMinor CompetitionCompetitive seasonPlay offs-finals Weeks Training units

17. The main principle Fatigue Stimulus Recovery Super- compensatDecrease

18. Supercompensation & Planning

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

20. Different approaches Technique Volume Intensity

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

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

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

24. Examples