Designing and Implementing Effective Workouts Revisiting the Microcycle & Training Session
Vern Gambetta Gambetta Sports Training Systems
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"50% of what we know is wrong; the problem is that we do not know which 50% it is" Tim Nokes, MD, PHD
Where do I go? What do I do? Now what?
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TOO MUCH - Volume Loading Trap TOO SOON - Progression & Accumulation
GETTING READY - Warm-up & Preparation GETTING SRONG - Spectrum Strength PLANNING - Current Reality 3
Answer These ?’s Why are you doing what you are doing?
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What are you doing?
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When are you doing it?
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Is what you are doing event like or event specific?
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Are you making your athletes better or are you just making them tired or predisposing them to injury? !
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The Goal At the end of the journey all physical limitations must be eradicated and the athlete is ready technically, tactically, physically and psychologically to compete to win in the competitive arena.
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3M + 3P = Training System
“Win the workout” 6
Complexity
Systems cannot be understood simply by understanding the parts - the interactions among the parts and the consequences of these interactions are equally significant. 7
The Body’s Is Self Organizing!
Don’t turn energy systems & muscles off & on 8
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Anatomical Structure determines function, this determines exercise selection and prescription
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Starting Point Thorough & Complete PCA
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Big Picture
Goals & Objectives
Training Sessions
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Progression Fitting pieces together
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Variation
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Accumulation
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Training Effects Acute -
Those that occur during the exercise
Changes from a single workout or training session
Immediate Cumulative -
Changes from a series of workouts
Delayed -
Changes over time
Residual -
Retention of changes after cessation of training
beyond a given time period 17
Continual Adaptation
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Adaptation Time Flexibility - Day to Day Strength - Week to Week Speed - Month to Month Work Capacity - Year to Year 19
Context is King
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Volume
Volume Loading - Precarious Balance
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Stimulus Threshold
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Recoverability Highly Individual & Event Specific
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Seven Day Microcycle Plan (Single Session)
Goals:
n o ti ra a p e r P
One
Two
Three
n o ti a t p a d A
Four
Five
Six n o ti a ilc p p A
Seven
Notes:
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Seven Day Microcycle Plan (Multi-Session) Goals: Emphasis n o ti a r a p e r P
Day
Session
Session
One
Two
Three n o ti a t p a d A
Four
Five n o ti a ic l p p A
Six
Seven
Notes:
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Seven Day Microcycle Plan (Front Loaded) Goals: Emphasis
n io t a r a p re P
% 0 5
Day
Session
Session
One
Two
Three n io t ta a p d A
% 5 3
Four Five
n o ti a c il p p A
% 5 1
Six
Seven
Notes:
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Fourteen Day Microcycle Plan Block: Goals: Emphasis
n o ti ra a p re P
Microcycle:
Day One
Session
Session
Two Three Four Five Six REST
n o ti a t p a d A
n io t a ic l p p A
Seven Eight Nine Ten
REST
Eleven
Active Rest
Twelve
Competition or Testing
Thirteen
Competition or Testing
Fourteen
Active Rest
Notes:
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Factors to Consider in Developing a Plan
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Qualities of Individual Speed Strength/Power Stamina Suppleness Skill Biological Age v Chronological Age Injury History Adaptability/Recoverability Cognitive Ability Level of Technical Development 29
Gender
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“24 Hour Athlete”
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Monitoring What you see or think you see is only the tip of the iceberg 33
Peaking
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Tapering
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Slow Leak
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Dulling the Knife
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Track & Field competition occurs in an information-rich, dynamic environment that requires complex coordination patterns to produce optimum technique
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Give the athlete increasingly complex movement problems to solve
Stable/Predictable >>>Unstable/Chaotic
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3R’s Routine Repetition Refinement 41
Training Tools
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Want to do Nice to Do
Need to Do 43
Strength Training Coordination training with appropriate resistance to handle bodyweight, project an implement, resist gravity and optimize ground reaction forces
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Strength Training l
nge nof a R Full Motio M
Multip l u f ind
e n a l eP
s
s t n i le Jo Multip
ly e v ti p e c in g o i pr a nd o r P Dem
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Doherty Strength Power Index (DPI) S1O
S9
S8
S7
S6
S5
S4
S3
S2
S1
V1
V2
V3
V4
V5
V6
V7
V8
V9
V10
Ask yourself - Where do you perform? Use DPI as a guide for exercise selection 46
n i l l Pu
g
DB One Arm Snatch
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Squatting
SLS
Training = Testing Testing = Training
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Seated Single Leg Squat
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Squat with Mini Band
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Spectrum Squats #1 - Isometric #2 - Loaded #3 - Body Weight #4 - Ballistic
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Lunge & Reach (Anterior)
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High Step-up
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Mini Leg Circuit II
Over Head Squat x 3 Lateral Lunge x 3 each leg Lateral Step-up x 3 each leg Ice Skater
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Bosch Exercises
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Hurdles When
Overs
How Where
Unders
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The Great Connecto
Strengthen
Lengthen
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Linkage
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Core Training
OnYour Feet
Patterns
Bracing 61
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All Training is Core Training
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Get out of the saggital plane! Rotate
Rotate
Rotate 64
Flexibility Mostability The correct amount of motion, at the correct joint, in the correct plane, at the correct time.
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Remediate - “Re-abilitate” Daily FUNdamental Work Posture (Dynamic) Balance Coordination
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Why FUNdamental Work? Sedentary Lifestyle One Sided (Biased) Training Poor General Fitness Background
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Warm-up & Preparation 1) Mini Band Routine (Band above ankles) Sidestep Walk - Forward/Back Carioca
Monster Walk
2) Balance & Stability Single Leg Squat (Hold each position five counts) Straight Ahead Side Rotation 3) Basic Core – Walking Forward & Back (3 Kg Med Ball) Wide Rotation x 20 Tight Rotation x 20 Side to Side x 20 Chop to Knee x 20 Figure 8 x 20 4) Lunge & Reach Series( 2 reps in each plane – Forward/Side/Rotational) Reach Up Reach Out & Down Reach Across 5) Crawls Jack Knife Crawl x 5 Creepy Crawl x 5 5) Active Stretch ( No more than two minutes) Calf Hamstrings Psoas Lats Pecs 6) Coordination (All @ 30 meters x 2) Skip Crossover Skip Side Step Carioca Backward Run High Skip High Skip with Rotation 7) Accelerations 4 - 6 x 40 to 60 meters 68
Hip Series
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Hip Drop Series
Stepping Stones
Hip Drop Series
Forward
Step Down
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Balance Single Leg Squat with Mini Band
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s ’ o Ply
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S
d e pe
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Rope Skip Run
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Stick Run
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Testing = Training Training = Testing Can’t afford to wait for testing day or competition Every drill, each rep is an opportunity to evaluate
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Gambetta Sports Training Systems P.O. Box 50143 Sarasota, Fl 34232 Phone: 941-378-1778 E Mail:
[email protected] Blog: functionalpathtraining.typepad.com Twitter: @coachgambetta www.gambetta.com 78