Ian Turner Desired end result in mind Start periodisation at the end not the beginning plan right to left Plan has to work in conjunction with the race calendar Start with your weekly plan ID: 585725
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Slide1
Periodisation
Ian TurnerSlide2
Desired end result in mind
Start
periodisation at the end not the beginning (plan right to left)Plan has to work in conjunction with the race calendarStart with your weekly plan!
Planning the perfect resultSlide3
Duration determined by the importance of the meet
Is it 6 months, 12 months, 10 weeks?
OrA school term?
MacrocycleSlide4
The macrocycle
broken down into six week blocks (school half terms)
Adaptions in the body both physical and chemicalChanges that will provide energy to the muscles
MesocycleSlide5
Your weekly planSpecificity
Desired or enforced adaptations
Smaller the group the easier it is to implement individualised micocycles
MicrocycleSlide6
Ignore this at your perilAlways remember they are tougher than you think
48 weeks a year?
Do you swim Saturday morning or Sunday night?Consequences of?1 full day recovery per week?
Is it a Sunday?
Rest and recoverySlide7
Taper strategy
Volume
Days to target meetSlide8
Nonsense talked about age group tapering by coaches, parents and swimmers
Rest age groupers at your peril
No muscle bulkRealise that girls need less rest than boysMuscle bulk
Realise
that girls will recover faster than boys
Some consideration to the psychology
TAPER = RESTING MUSCLE
NO MUSCLE = LITTLE REST REQUIRED
Taper strategySlide9
Do not hesitate to bring swimmers into the pool every day prior to competition
Low volume
But….Exposure to the stimulus
Taper strategySlide10
3-4 sessions per week 30 bbm
threshold
Lock in speed from the startSpeed development200 speed developmentBe prepared for times not to achieve race pace: e.g. a broken 200 set may be a bit out
Early season workoutsSlide11
AM
PM
Monday
Zone
2 Aerobic Maintenance
Zone 3/4 High Heart Rate
Tuesday
Rest and Recover
Zone 5 Speed Development
Wednesday
Zone 2 Aerobic Maintenance
Zone 2 Threshold
Thursday
Zone 3 Specific Over Distance
Zone 3/4 High Heart Rate
Friday
Zone 2 Aerobic Maintenance
Zone 2 Preparation for 200 Speed
Saturday
Zone 4 200 Speed Work
Rest and Recover
Sunday
Rest and Recover
THE weekly plan age groupers
Identify where you expect to make a gain!Slide12
AM
PM
Monday
Zone 2
Zone 3
Tuesday
Zone 1
Zone 4/5
Wednesday
Zone 1/2
Rest
and Recovery
Thursday
Zone 3/4
Zone 5
Friday
Zone
2
Zone 2
Saturday
Zone 5
Rest and Recovery
SundayRest and RecoveryThe weekly plan seniors
Any strength and conditioning work must revolve around the weekly plan.But Sprinters are different!