INSANITY

is repeating the same actions over & over expecting different results

 

 

 

 

 

 

 

 

 

 

 

 

 

10 year or 10,000 hour rule

 

"It takes 10 years of extensive training to excel in anything." Herbert Simon - Nobel Laureate

(Ericsson & Charness,1994 & Salmela et al., 1999)

 

 

For the athlete & coach this translates as slightly more then 3 hours of deliberate practice daily for 10 years.

 

 

 

 

 

 

 

 

 

Paradigm Shifts in Coaching

 

·        Flexibility

·        Transfer of strength & power

·        Fitness, strength, movement

·        Early specialisation

·        Coaching the developmental athlete

·        Coaching the elite athlete

·        Coaching the female athlete

·        Coaching the elite athlete - the diminishing returns phase

·        Chrononutrition

·        Regeneration & recovery

·        Sleep & sleep research

·        The "Gears of Training & Performance"

 

 

 

 

 

 

 

 

 

 

Long Term Planning

(See 10 year rule)

 

A 5 stage model for late specialisation sports

 

·        FUNdamental

·        Training to Train

·        Training to Compete

·        Training to Win

·        Retirement / Retainment

 

 

 

 

 

 

 

 

 

 


 

Long-term Athlete Development - British Columbia

(Istvan Balyi, Ph.D., and Anne E Hamilton, MPE)

 


FUNdamental

 

Chronological / Biological Age

Male & female: 6-10

 

·        FUN & participation

·        General, overall development

·        Athleticism: ABC's of running, jumping & throwing

·        ABC's of movement. Agility, balance, coordination & speed

·        Speed power & endurance through FUN & games

·        Proper running, jumping & throwing technique

·        Medicine ball, Swiss ball & own body exercises for strength

·        Introduction to simple rules & ethics of sport.

 

 

 

 

 

NO periodization, but well structured programs

 

·        Sport participation 5-6 times per week

 

Training to Train

 

Biological Age

Male: 10-14  Female:10-13

 

·        Emphasis on general physical conditioning

·        Shoulder, elbow, core, spine & ankle stability

·        FUNdamental technical skills progressively more specific skills towards the end of the stage

·        FUNdamentals of tactical preparation

·        Participation in complementary sports (similar energy system & movement pattern requirements)

·        Individualization of fitness & technical training

·        Introduction to memtal preparation

·        FUNdamentals of ancillary capacities

 

 

Single Perodization

 

·        Sport specific training 4 times per week, with participation in other sports

 

Training to Compete

 

Chronological / Biological Age

Male:14-18  Female:13-17

 

·        Sport & individual specific physical conditioning

·        Shoulder, elbow, core, spine & ankle stability

·        Sport-specific technical & playing skills under competitive conditions

·        Advanced tactical preparation

·        Individualization of technical-tactical skins

·        Advanced mental preparation

·        Sport & individual specific  ancillary capacities

 

 

 

 

 

 

 

Double or Multiple Periodization

 

·        Sport-specific technical tactical & fitness training 6-9 times per week

 

Training to Win

 

Chronological Age

Male: 18+  Female: 17+

 

·        Maintenance (or possible improvement) of physical capacities

·        Shoulder, elbow, core, spine & ankle stability

·        Further development of technical, tactical & playing skills

·        Modelling all possible aspects of training & performance

·        Frequent prophylactic breaks

·        All aspects of training

·        Individualized

·        Develop further ancillary capacities (there is no ceiling limit)

 

 

 

 

 

 

 

Triple or Multiple periodization

 

·        Sport-specific technical, tactical & fitness training 9-12 times per week

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Improvised Alternative Training Session

(Balyi, 1992)

 

·        Session planned = A
After warm-up athletes look sluggish, slow, tired, technique is breaking up

·        Revise training content, since due to residual fatigue no training adaptation will take place

·        Train something less demanding

 

 

Planned Alternative Training Session

(Balyi, 1992)

 

·        Session Planned = A
Monitoring:
Testing (field or lab)

·        Identify trainability or trainable factors:
If not A= speed or skill;
         B = power
         C = strength
         D = endurance
         E = aerobic recovery
         F = recovery / regeneration
         G= call ambulance

 

 

 

 

 

Trainability Tips

 

·        Qualities that cannot be improved in a state of fatigue:
Pure speed
Acquisition / refinement of new motor skills (technique)
Speed-strength
Maximal strength

 

·        Qualities that can be improved in a state of low fatigue:
speed-endurance (lactic power)
Strength-endurance
skill (if the objective is to stabilize technical skills under a variety of conditions)

 

·        Qualities that can be improved in a state of moderate fatigue
Lactic capacity
Aerobic power
Aerobic capacity
Skill (if the objective is to stabilize technical skills under a variety of conditions, i.e. simulating final minutes of a match, etc.)

 

·        Qualities that can be improved in a state of moderate to high fatigue
aerobic capacity
Flexibility (?)

 

·         

Planning - The Process

 

Headings from documentation accompanying ProPulses Training program management software  (Isvan Balyi & Alain Marion)

 

1. Determine the demands of the event

2. Assess the athlete(s)

3. Evaluate last year's program

4. Set general goals & objectives for the new program

5. Identify the events of the new program

6. Determine the type of periodization used in your program

7. Determine the duration of the competition periods

8. Determine the duration of the transition periods

9. Determine the duration of the preparation periods

10.     Determine the phases of each period of your program

11.     Determine the importance of key performance factors throughout the plan

12.     Determine the expected progression of the workload throughout the plan

13.     Re-assess previous steps

14.     Determine the meso & microcycle planning structure of the plan

15.     Design the training sessions of the first microcycle

 

 

 

 

 

 

 

Planning & Evaluation

Bent Arrow: New Plan
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Optimal Trainability

Cm/year

PMCV

 

PAV

 
11       

                                                           

                                                                   

PSrV

 
                                                                       

 

PSV

 

ABCs

 

PSV

 
 

 

 

 

 

 


1

 

 

   Age 2   3   4   5   6   7   8   9   10   11   12   13   14   15   16   17   18

 

Height Velocity Curve

 

PSV = Peak Speed Velocity

PMCV = Peak Motor Control Velocity

ABCs = Agility, Balance, Coordination, Speed

PAV = Peak Aerobic Velocity

PSrV = Peak Strength Velocity