The Organization & Implementation of Training for Success

Derek M. Hansenwww.StrengthPowerSpeed.comderekhansen1969@gmail.com

Overview of the Training Process• Planning & periodization theory• Daily, weekly, monthly, semi-annually,

annually• Selection of work & progression to

competition• Tapering & peaking• Testing & monitoring• Injury prevention & recovery

The Organization of Training Depends on :• Training objectives• Schedule/availability of coaches and athletes• Availability of training facilities• Physiological realities (i.e. rest and recovery)• Work capacity, overall fitness and training history of

athletes• Training phase vs competition phase• Training philosophy of coach (i.e. emphasis on work

capacity vs intensity/quality, mornings vs evenings, etc)• Weather and environmental conditions

What is Periodization?

“The division of an annual plan it into smaller training phases, making it easier to plan and manage a training program and ensure peak performance for the main competition of the year.”

Tudor Bompa

Stress, Adaptation and Supercompensation

Stress, Adaptation and Supercompensation

Planning for the Training Session• Ordering elements by importance:– Warm-up – progressive build-up of intensity– Complex tasks – high technical requirements– High velocity, multi-joint activities– High load activities (i.e. heavy lifting)– General conditioning elements– Aerobic activity– Cool-down– Static stretching

Planning for the Training Session

Sample training session – Track Sprinter:– Warm-up– Technique drills– Starting block work – reaction-time and technique– Sprint repetitions between 30m and 80m at maximum

effort– Plyometric jumps– Cool-down intervals on grass surface

Planning for the Training Session

Warm-Up Progression– General to complex– Low-intensity to high-intensity– Non-specific to specific– Less recovery to more recovery

Planning for the Training SessionWarm-Up Progression

1. Enhanced Circulation• Continuous aerobic activity 10 minutes in duration• Jogging, stationary bike, skipping, treadmill, etc.

2. Flexibility• Joint mobility, dynamic flexibility• Range of motion tests• Static stretching - muscle inventory

3. Specific Preparation• Sport specific movements• Higher intensity• Sub-maximal building to maximal

Planning for the DaySession 1:– Technical emphasis– Speed/power emphasis

Session 2:– Strength emphasis– Strength Endurance Emphasis

Session 3:– Aerobic emphasis– Recovery Emphasis

Planning for the Day – Early Morning

Session 1:– Circulatory emphasis– Limited skill, velocity and technical requirement

Session 2:– Strength, power, speed emphasis– Technical emphasis

Session 3:– Recovery Emphasis

Planning for the Week

“You cannot train maximally every day…”

Planning for the WeekTraining Two Times Per Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Full Training Session

Active Recovery / Stretching

Easy Aerobic Training

Full Training Session

Active Recovery /

Session

Day Off Easy Aerobic Training

Planning for the WeekTraining Three Times Per Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Full Training Session

Active Recovery / Stretching

Full Training Session

Day OffEasy

Aerobic Training

FullTrainingSession

Active Recovery/

Stretching

Planning for the Month

Planning for the Month

Tracking an Athlete’s Work• Total practice time (mins, hrs)• Actual training time (mins, hrs)• Total weight lifted (lbs, kg, tonnes)• Distance covered (meters, miles, km)

Keeping track of total work is imperative – it is an accounting procedure that determines what you have done right, and what you may have done wrong.

Tracking an Athlete’s WorkBecause not all training volume is created equal, it is also good to classify work as:

High Intensity - 90-100% output- Sprinting, maximal lifting, plyometrics

Medium Intensity - 70-90% output- Hill running, repeat sprints with low recovery, shuttle

runs

Low Intensity - <70% output- Aerobic LSD, aerobic intervals

Planning for the Year

Preparatory Competitive Transition

General Prep Specific PrepPre-

Competitive Competitive Transition

Sample Training and Competition Period

Testing and Monitoring

• Tells you if your athletes are improving (or too tired)• Track, swimming, cycling, weightlifting – easier to

monitor• Team-sports and sports with judging criteria may

require field tests to determine physical status• Tests shouldn’t be too skill intensive or complicated• Periodic testing dates – beginning or end of a phase• Don’t over-test – interrupts regular training,

psychological implications

Identifying Fatigue• Communication with athletes – MOST IMPORTANT• Monitoring performance in training and competition – quantitative

(i.e. stopwatch) and qualitative (i.e. biomechanics)• Heavy Legs Index (scale of muscle fatigue on scale of 1-10)• Training journals/diaries• Communication with physical therapists (i.e. massage therapists,

physios, chiropractors)• Monitor weight, resting heart rate, muscle soreness, sleep patterns• Laboratory tests (i.e. blood tests to monitor iron, blood-lactate,

blood-glucose, testosterone-cortisol ratio)

Key Points to Remember• Focus on adaptation, not exercises (how is the

organism adapting – is it a useful adaptation?).

• Don’t lose sight of the big picture when managing the details of the program.

• Recognize the importance of planned recovery and regeneration work between training sessions.

• Practice like you play – quality of execution is more important than the quantity of work.

Are your athletes improving?

Thank-you!

Derek Hansen

For more information, please contact me at:

derekhansen1969@gmail.com

www.StrengthPowerSpeed.comwww.RunningMechanics.com

www.RunFast.ca