Post on 17-Dec-2015
transcript
BMSS Performance Group
2014 - 2015 season
Welcome to the grind• Welcome to the new season
• This is the outline of the new group• And the training process
• It all starts with this;
• Welcome to the grind video
The Group Structure
The BMSS Performance
Group
Speed Focus Group
Breast stroke Group
JNR Distance
Focus Group
Distance Focus Group
The Competition FormatPhase Month Group
Performance Academy Rising Stars
Link
Phase 1
Sept -- -- -- --
Oct St Dizier -- -- --
Nov BMSS Sprint BMSS SprintBMSS Sprint
BMSS Sprint
DecNW Winter
Champs
Preston Xmas Preston
Xmas--
NW Winter Champs
Phase 2
Jan District District District District
FebDistrict
District District DistrictDerventio
March
Counties
CountiesCounties CountiesBritish Open
St Dizier St Dizier
Phase 3
April -- -- -- --
May
Mcr Open Mcr Open -- --
NW Regionals
YouthNo Frills No Frills
June NW Regionals AG
Harrogate Harrogate
Phase 4July
Darmstadt --
Nationals Nationals
Welsh Nationals
August -- -- -- --
Phase 1 Group Outlines• Each group has specific requirements• Each group therefore has its own training
outline (see the excel outlines)• These detail the types of work to be
done in each 2 or 4 week cycle to best advantage the performance development
• Managing this diversity is going to be a difficult task in our pool spaces
The performance group goals
• As a club, the aim is to take 40+ swimmers to the Darmstadt Meet in early July 2015.
• Additionally, 16 swimmers + should qualify for the British National AG and Youth
• This is what I believe is possible,• BUT. It will only happen if you as a swimmer
and your parents want to put the effort and commitment into it.
Your goals• These need to be Specific,• Measurable• Achievable• Realistic• Timed
One-step-at-a-time - goal achieving cartoon doodle video_(360p).mp4
The Sports Doc Minute_ Goal Setting (Fall 2010)_(360p).mp4
Goals for you as an individual
• Pace charts have been developed and will be put on the web site to help you understand and achieve your aims.
• An example follows;
15/16 girls National times
Step times Pace TimesEvent 15/16 yrs
50m 1% 2% 3% 5% ANT time
50m Freestyle 28.08 28.36 28.64 28.92 29.48 00:34.2 00:34.2 00:33.7 00:34.0 00:34.7
100m Freestyle 59.72 59.72 01:00.3 01:00.9 01:01.5 01:02.7 01:10.3 01:11.0 01:11.7 01:12.4 01:13.8
200m Freestyle 2.08.91 128.91 02:10.2 02:11.5 02:15.4 02:10.2 02:24.8 02:28.0 02:29.4 02:33.8 02:28.0
400m Freestyle 4.32.29 272.29 04:35.0 04:37.7 04:40.5 04:45.9 04:55.8 04:58.9 05:01.9 05:04.8 05:10.8
800m Freestyle 9.21.12 561.12 09:26.7 09:32.3 09:38.0 09:49.2 09:47.0 10:16.0 10:22.1 10:28.2 10:40.4
1500m Freestyle 50m Backstroke 31.96 00:32.3 00:32.6 00:32.9 00:33.6 00:37.6 00:38.0 00:38.4 00:38.7 00:39.5
100m Backstroke 1.06.33 66.33 01:07.0 01:07.7 01:08.3 01:09.6 01:17.9 01:18.8 01:19.6 01:20.4 01:21.9
200m Backstroke 2.22.44 142.44 02:23.9 02:25.3 02:26.7 02:29.6 02:18.5 02:43.5 02:45.1 02:46.7 02:50.0
50m Breaststroke 35.91 00:32.3 00:32.6 00:32.9 00:33.6 00:42.2 00:38.0 00:38.4 00:38.7 00:39.5
100m Breaststroke 1.16.42 76.42 01:17.2 01:17.9 01:18.7 01:20.2 01:29.8 01:30.8 01:31.7 01:32.6 01:34.4
200m Breaststroke 2.46.94 166.94 02:48.6 02:50.3 02:51.9 02:55.3 03:07.3 03:11.6 03:13.5 03:15.4 03:19.2
50m Butterfly 29.58 00:32.3 00:32.6 00:32.9 00:33.6 00:34.8 00:38.0 00:38.4 00:38.7 00:39.5
100m Butterfly 1.05.37 65.37 01:06.0 01:06.7 01:07.3 01:08.6 01:16.8 01:17.7 01:18.4 01:19.2 01:20.8
200m Butterfly 2.24.47 144.47 02:25.9 02:27.4 02:28.8 02:31.7 02:43.9 02:45.8 02:47.5 02:49.1 02:52.4
200m Ind. Medley 2.26.60 146.6 02:28.1 02:29.5 02:31.0 02:33.9 02:23.2 02:48.3 02:49.9 02:51.6 02:54.9
400m Ind. Medley 5.11.76 311.76 05:14.9 05:18.0 05:21.1 05:27.3 05:38.6 05:42.3 05:45.6 05:49.0 05:55.8
Other measurable’s;
• We will be doing the 5 x 200 swim test to set your initial training paces which you can use with the times shown above
• You will also get a blood glucose and lactate profile to show you the balance of your fitness capabilities.
• From this you will also get the force you place against the water.
• We can use this to work out how much your strength should be improved by.
Your cords program
• This needs to be done pre session and for all of you as your land based training on Monday and Friday evenings.
• The following video shows most of the exercises you will do.
Stretch cord video
Breathe right
• This is a progressive use program.• Follows what is outlined on the group
program1 2 3 4 5 6 7 8 9 10 11 12 13 14
1-Sep 8-Sep 15-Sep 22-Sep 29-Sep 6-Oct 13-Oct 20-Oct 27-Oct 3-Nov 10-Nov 17-Nov 24-Nov 1-Dec
2 x 20 per day
2 x 20 per day
2 x 30 per day
2 x 30 per day
4 x 20 per day
4 x 20 per day
4 x 30 per day
4 x 30 per day
6 x 20 per day
6 x 20 per day
10 x 10 per
day
10 x 10 per
day
10 x 10 per
day
10 x 10 per
day
The abs Program
• To be done every land work out• And to be used as part of your Monday
and Friday evening session.
The Trollies
• You will need these on Monday and Friday Evening and Saturday AM.
• This you have already seen on the program.
• It will help you develop strength control and control of movement.
Training is only as good as the meal you eat after it is completed
• To help you with this an outline 2 week menu has been put together for you.
• In the next week, you will receive booklet with many recipe's in it that will give you many ways to modify the menu.
• It’s meant as a guide to help you balance easy meal planning quicker prep and family needs
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday
Porridge Fruit Smoothie Eggs on toast Porridge Scambled egg on
crumpets
Muffins with bacon
With fruitWith Extra Skimmed milk
Powder
Ham Saltanas & almonds Grilled mushroom &
Honey Fruit compote Honey lean ham Tomatoes (eggs)
turkey salad sandwich Bag of unsalted nuts Coated Roast Tofu beef or turkey jerky Mixed nuts and seeds beef or turkey jerky
Tuna Pasta Salad Turkey Pitta Tuna Salad wrap with
cheeseChicken & Bacon
Sandwich
Curry & rice Jacket Potatoes
Flapjack Salad or Potted rice and
med veg
topped with cheese
cheese and choice fillingFruit Rice crackers fruit Bag of fruit & Nuts Yoghurt
beef or turkey jerky greek yoghurt fruit and toasted oats
Milkshake with Skimmed milk Powder Protein bars (recipe) overnight choc protein
oatsoatmeal and raisin
cookies
Turkey Steak Med'nean veg soup Roast Chicken Spring rolls/samosa Home made Burgers Cottage pie
Mediteranean veg Frying steak Baked Veg Chicken Curry Veggie chips Buttered veg
Boiled potatoes Salad & couscous Potatoes Rice Salad
Week 2
Monday Tuesday Wednesday Thursday Friday Saturday
toasted crumpets Beans on toast Porridge
Couscous in soaked in coconut milk and honey
fruit addedhome made musli with fresh fruits and yoghurt
toast bacon poched eggs mushrooms and
tomatoes
FreshfruitTopped with Cheese and
grilled
with apple and
yoghurt Cinamon
beef or turkey jerky Bag of unsalted nuts Coated Roast Tofu sticks cottage cheese mxed with fruit
oatmeal and raisin cookies
banana and peanut butter rice cakes
Pitta breads with tofu salad
Tuna rice veggie saladsalad in a wrap hummus
spinich carrot etc
Quick Quiche Jacket Potatoes
Houmus and veg stickswith grilled veg and
dressing
coald rosties veg
cheese and choice fillingBanana Cake Flapjack bar
chocolate milk grapeand cheese sticks Milkshake with Skimmed milk Powder
pumpkin seeds and or mixed seeds hummus dippers soy milk smoothies
Turkey Steak Med'nean veg soup Beef Stew. Fidgit Pie (pork apple onion chicken fahitas Chicken & leek pie
Mediteranean veg Frying steak Crusty breadwith creamy potatoes
and veg
salad stuffs Veggie chips
Boiled potatoes Salad & couscous Fruit salad Stirfied veg with chick Peanut butter beans
Supplements• This is individual in requirements. • If you have been able to do a blood test then
that’s great. • If not. We will work it out. • This was to assess your iron state• IF haemoglobin is not at 15g/dl then you are
not going to be at your best or be able to cope with the stress of training
• Haematocrit should be 45% (fm) 46%(m)• Ferritin between 100 & 120 ug/l
Taking Iron
• 40 mg per day with vitamin C. Not around tea or coffee or chocolate!
• Do this for 10 days.• Then 4 days off.• Repeat 2 or 3 times. • This will raise haemoglobin levels by
1g/dl per week
Vit B complex
• Take at the wrong time and you will not absorb it, you WILL pee it out.
• Take just before and just after training.
Other supplements
• Iodine 25mg per day (70kg) less if you weigh less!!
• Selenium 100ug per day• Magnesium 0.6gm per day. More
on hot days or in a hot pool.
If your not well…
• Take 2000mg Vit C per day, for up to 5 days
• Take Zinc also 50 mg per day for 5 days
• AND don’t come and spread it round your training mates!!!
Older athletes 15+ amino’s to take
• 2 grams of ornithine• 2 grams of Arginine• Taken on Saturday• Every 2nd week taken Friday, Sat and
Sunday
The Expectation of your training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM ALL Horwich 2 hour swim
BREAST Horwich
(hour gym hour swim)
SPRINT Horwich
(hour gym hour swim)
DIST Horwich 2 hour swim
OFFALL Horwich
group dependant
OFF
PMALL Bolton
School Hour swim hour
land
ALL Farnworth OFF ALL West
Houghton
ALL Bolton School Hour swim hour
land
LONG COURSE as
BookedOFF
That means
• 7 sessions per week.• Remember your equipment• Ensure you all have a sponge and paddles• Your bands and trolley on the correct days• Look after them!
Pre race warm ups
• No more weak and feeble land based warm ups.
• Pre race means be prepared • So you will need to do a minimum of 20 mins
on cords calisthenics and other exercises drawn from your land programs
• This is additional to the main warm up you do (which is never long enough)
Post race debrief• We have used these
before, well a few of you have;…??
• Before you come for your debrief you will need to fill in your scores so when we talk through your race, you have a considered view of what you did.
100m events
Date
Start off the block 1 0 1 0
Depth at break out 1 0 1 0
swim from 15 to 35 1 0 1 0
swim 35 to 45 1 0 1 0Turn entry 1 0 1 0Rotation 1 0 1 0Turn exit 1 0 1 0
swim from 60 to 80 1 0 1 0
Swim from 80 to 95 1 0 1 0
Finish on the wall 1 0 1 0
Score Out of 10
• You now have everything laid out for you.
• The only weak factor is your commitment to you.
• So;Why we fall video