Western Australian Coaches Conference

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Percival Russell
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1 Season Planning Western Australian Coaches Conference Drew McGregor Swimming Queensland Coach Development

2 Season Planning Western Australian Coaches Conference Drew McGregor Swimming Queensland Coach Development

3 Swimming Calendar 2016 Swimming Season January February March April May June July August September October November December 1 F 1 M 1 T 1 F 1 S 1 W 1 F 1 M 1 T 1 S 1 T 1 T Nationals SAL Grand Prix 2 S 2 T 2 W 2 S 2 M 2 T 2 S 2 T 2 F 2 S 2 W 2 F Australian 3 S 3 W 3 T 3 S 3 T 3 F 3 S 3 W 3 S 3 M 3 T 3 S Short Course 4 M 4 T 4 F 4 M 4 W 4 S 4 M 4 T 4 S 4 T 4 F 4 S 5 T 5 F 5 S 5 T 5 T 5 S 5 T 5 F 5 M 5 W 5 S 5 M Calendar SAL National 6 W 6 S 6 S 6 W 6 F 6 M 6 W 6 S 6 T 6 T 6 S 6 T BSA Sprints Youth Camp 7 T 7 S 7 M 7 T 7 S 7 T 7 T 7 S 7 w 7 F 7 M 7 W 8 F 8 M 8 T 8 F 8 S 8 W 8 F 8 M 8 T 8 S BSA A 8 T 8 T 9 S 9 T 9 W 9 S 9 M 9 T 9 S 9 T 9 F 9 S Grade 9 W 9 F 10 S 10 W 10 T 10 S 10 T Australian 10 F 10 S 10 W 10 S 10 M 10 T 10 S 11 M 11 T 11 F 11 M 11 W Olympic Trials 11 S 11 M 11 T 11 S 11 T 11 F 11 S 12 T 12 F 12 S BSA Junior 12 T 12 T 12 S 12 T 12 F 12 M 12 W 12 S 12 M Rio Olympic QLD State 13 W 13 S 13 S Mets 13 W 13 F 13 M 13 W 13 S 13 T 13 T 13 S 13 T Games Championships 14 T 14 S 14 M 14 T 14 S 14 T 14 T 14 S 14 W 14 F 14 M 14 W 15 F 15 M 15 T 15 F 15 S 15 W 15 F 15 M 15 T 15 S 15 T 15 T 16 S 16 T 16 W 16 S 16 M 16 T 16 S Qld QF Short 16 T 16 F 16 S 16 W 16 F 17 S 17 W 17 T 17 S 17 T 17 F 17 S Course 17 W 17 S 17 M 17 T 17 S Qld Schools M 18 T 18 F 18 M 18 W 18 S 18 M 18 T 18 S 18 T 18 F 18 S 19yrs 15 T 19 F 19 S 19 T 19 T 19 S 19 T 19 F 19 M 19 W 19 S 19 M Qld QF Meet 20 W 20 S 20 S 20 W 20 F 20 M 20 W 20 S 20 T SQ Towards 20 T 20 S 20 T QLD Sprints Qld Schools T 21 S 21 M 21 T 21 S 21 T 21 T 21 S 21 W Tokyo Camp 21 F 21 M 21 W 12yrs Oceania 22 F 22 M 22 T 22 F 22 S 22 W 22 F 22 M 22 T 22 S 22 T 22 T Swimming 23 S 23 T 23 W 23 S 23 M 23 T 23 S 23 T 23 F 23 S 23 W 23 F Championships 24 S 24 W 24 T 24 S 24 T 24 F 24 S 24 W 24 S 24 M 24 T 24 S 25 M 25 T 25 F 25 M 25 W 25 S 25 M 25 T 25 S 25 T 25 F 25 S Junior Pan Pacs BSA Senior 26 T 26 F 26 S 26 T 26 T 26 S 26 T 26 F 26 M 26 W 26 S 26 M Mets 27 W 27 S SQ Qualifying 27 S 27 W 27 F 27 M 27 W 27 S 27 T 27 T 27 S 27 T 28 T 28 S Meet 28 M 28 T 28 S 28 T 28 T 28 S Qld State Short 28 W 28 F 28 M 28 W 29 F 29 T 29 F Australian Age 29 S 29 W 29 F 29 M Course 29 T 29 S 29 T 29 T SQ Testing 30 S 30 W 30 S 30 M 30 T 30 S BSA Short 30 T 30 F 30 S 30 W 30 F Camp 31 S 31 T 31 T 31 S Course 31 W 31 M 31 S

4 Traditional 24 Week Preparation 24 Week Preparation DECEMBER JANUARY FEBRUARY MARCH APRIL MAY Qld State Titles Testing NSW States Olympic Trials Load Load & Volume Chart Klms Endurance Phase Quality Phase Race/Rest Speed Endurance Race & Build Race Specific Phase Race

5 One Season 14 y 14 y 3 mo 14 y 6 mo 14 y 9 mo 15 y

6 Career

7 Career

8 Average Age of Elite Swimmers London Freestyle Event Average Age Finalist Average Age Medalist Men 50 Freestyle Men 100 Freestyle Men 200 Freestyle Men 400 Freestyle Men 1500 Freestyle Overall Men Freestyle Women 50 Freestyle Women 100 Freestyle Women 200 Freestyle Women 400 Freestyle Women 800 Freestyle Overall Women Freestyle

9 Average Age of Elite Swimmers London 2012 All Events Event Average Age Finalist Average Age Medalist All Events Men All Events Women At Major International Meets Winners and Finalists are getting Older

10 Career How do you plan for this?

11 Traditional Loading Years of Age Hours of Training per Year Accumulated Training Time 4 sessions x 1.5 hour = 6 hours/week 6 hours/week x 46 weeks (8 weeks holiday) = 276 hours per year

12 Traditional Loading Years of Age Hours of Training per Year Accumulated Training Time 4 sessions x 1.5 hour = 6 hours/week 6 hours/week x 46 weeks (8 weeks holiday) = 276 hours per year 10,000 Hours

13 Time in Development sessions x 1 hour = 2 hours/week 2 hours/week x 42 weeks (10 weeks holiday) = 84 hours per year

14 Alternative Loading Years of Age Hours of Training per Year Accumulated Training Time 10,000 Hours

15 3 Stages of Development Distinct Skills and Physical characteristics to develop in each stage

16 3 Stages of Development Distinct Skills and Physical characteristics to develop in each stage 1. Pre-Puberty

17 3 Stages of Development Distinct Skills and Physical characteristics to develop in each stage 1. Pre-Puberty 2. Puberty

18 3 Stages of Development Distinct Skills and Physical characteristics to develop in each stage 1. Pre-Puberty 2. Puberty 3. Post-Puberty

19 3 Stages of Development Pre- Puberty Puberty Post- Puberty

21 Pre-Puberty Stage 1.

22 Pre-Puberty Physical Literacy Build Athletes that can Swim, not just Swimmers Don t specialise too early, i.e. Kyle Chalmers -AFL Skills and Body Awareness/Proprioception Build the Aerobic Tank Speed

23 Physical Literacy Physical Literacy is the movement, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activity

24 Physical Literacy Physical Literacy is the movement, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activity Not just in the water! Don t just focus on the end product Focus on the Process

25 Physical Literacy Development

26 Movement & Physical Literacy

28 Freestyle Female

29 Pre-Puberty Cannot produce Lactate Speed work should be Alactic, Neural and Muscular coordination based HVOs Swim/Pull/Kick Peripheral Training Contraction Velocity Training (Speed Training)

30 Pre-Puberty What can I train? Skill Coordination Speed (PCr < 15 sec) Aerobic Capacity (Low intensity mixed with speed) Minimal Lactate production and Tolerance training Know what you re training

31 What can I train? Pre-Puberty Skill Coordination Speed (PCr < 15 sec) Aerobic Capacity (Low intensity mixed with speed) Minimal Lactate production/tolerance training Know what you re training E.g. 8 x 50m on 1 30 for <10 yrs = PCr + VO 2

32 Puberty Stage 2.

33 Puberty How do we know when an athletes enters Puberty? Individuals are Different Boys and Girls are Different Measure Age at PHV

34 Fundamental factors affecting LTAD in Chronological Age Actual birth age Developmental Age Can range over 4+/- years for some adolescents year olds can have the same physical development. Refers to the combination of Physical and Cognitive Growth and Maturity. adolescents J. Tanner, Scientific American, 1973

35 Fundamental factors affecting LTAD in Training Age Can range by 4 8 years in some cases Experience in chosen sport begins to pay off. Relative Age Becomes less of a factor Age as of beginning of competition or competitive year adolescents J. Tanner, Scientific American, 1973

36 Puberty Peak Height Velocity Maximal Rate of Growth after 3 years of age. i.e. Pubertal Growth Spurt.

37 Age at Peak Height Velocity

38 Age at Peak Height Velocity

39 Age at Peak Height Velocity 2 methods of measurement 1. Measure height every 2-3 months 2. Height to Sitting Height ratio (Mirwald et al., 2002) Excel sheet Online calculator Peak Height PHV Pre-Puberty Puberty Post-Puberty

40 Age at Peak Height Velocity Online calculator

41 Age at Peak Height Velocity Identifies Late and Early maturers Important to know what Stage your athlete is in

42 Developmental Stages based on PHV Pre-Puberty Up to Age at PHV Puberty Age at PHV to 2 years post Post-Puberty 2+ years post Age at PHV

43 Puberty Age at PHV 2 years post Growth is an added stress Boy and Girls need different amounts of recovery Sleep should be worked into the weekly plan Accumulated sleep debt limits training adaptations Shifts in chronotype Adolescents shift towards staying up late and waking late, this is not lifestyle, this is Biology.

44 SLEEP

45 Puberty Sleep Typical week may include starting training at 5:30am, finishing training at 7pm. If an athlete is in bed at 9.30pm and up at 4.30am this only allows for 7 hours 85% Sleep Efficiency is typical 7 x 0.85 = 5 hours 57 minutes of sleep Adolescents + Athlete need > than 8 hours!

46 Shona Halson Australian Institute of Sport Sleep Cycle

48 Physical recovery. Swimmers need this form of sleep to adapt to training

49 Mental consolidation. Swimmers need this to remember new muscular patterns and skills

50 Shona Halson Australian Institute of Sport

51 Hours of Sleep by Worlds Best Sportspeople

52 LOAD

53 Improvement Load Improvement Relationship Load

54 Improvement Load Improvement Relationship Load

55 Weekly Training Load in Speeds 1/04/2013 Louise Mitchell Total Weekly Training Load: 82, Sprint >LT8 LT4-8 LT4 LT2 LT <LT Volumes S e ssion <LT1 LT1 LT2 LT4 LT4-8 >LT8 S print >LT4 Tota l Monday AM Monday PM Tuesday AM Tuesday PM Wednesday AM Wednesday PM Thursday AM Thursday PM Friday AM Friday PM Saturday AM Saturday PM Sunday AM Sunday PM >LT4 0 Total TOTALS :

56 Total Training Load

57 Training Load Above 4mmol

58 Post-Puberty Stage 3.

59 Post-Puberty Physically ready to transition to a Senior Training Load and Environment Skill Level Stroke Technically Developed Aerobic System Developed Anaerobic System Developing Strength Developing..but?

60 Post-Puberty Athlete Social Life Work & Education

61 Post-Puberty Main source of stress School Social Pressures Friends and Relationships Look at trying to Balance Commitments During this phase try to be flexible without compromising the development process. Communication between Coach and Athlete is Imperative

62 Training Context Don t just think about the pool!...running, riding, rowing Ultimatums why? Keep them in the pool Sustainability is important Individuals are different, some may want or need to do 10 sessions per week. Don t hold people back, but find the best balance for each Individual s Long Term Development

63 So What does Training Look Like?

64 Pre-Puberty Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM X X X X X X X PM Swim Swim X Swim Swim X X 1 to 1.5 hours per session Why all pool sessions? 30 minutes Land 60 minutes Water

65 Pre-Puberty Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM X X X X X X X PM Medley Fly/BK X BK/BR Free X X Emphasis Drill/Swim Swim/Pull Aerobic Develop Sprint Rotation in Stroke focus Rotation in Training focus Rotation in Skill focus

66 MEDLEY -2300m 300 SPK (Swim FS, Pull BK, Kick BR) 16 x 25 IM Drill on 45 8 x 25 IM-order Sprint on 60 6 x 100 IM swim on 2:15 (last 1 timed Max) 200 mod 8 x 50 IM Kick on 1 20 No Board 200 Swim Down Example Sets FREESTYLE / BACKSTROKE 2500m 12 x 50 FS Best Technique 1:15 Breathing 4 s 16 x 25 Drill (3 specific, 1 choice) on Free Pull Set 3 x 2 x Fast Breathing 6 s, 25mod Pull on 1:15 1 x 100 on 2:00 6 x 50 1 BK drill, 1 swim BK on 1:30 / 1:10 3 underwater kicks 1 x 300 BK pull Working Hip Rotation 1 x 400 Kick with fins FS or BK

67 Pre-Puberty Land Component Fun Physical Literacy Functional Strength Flexibility

75 Traditional Model Puberty Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Swim Swim X Swim X Swim X Mid Gym Gym Gym PM Swim Swim Swim Swim Swim X X 9 Sessions a week 2 hours per session 4-6 km, 3-4 km main set

76 Or Puberty Session Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Optional Swim X Swim X Swim X Mid Gym Gym Gym PM Swim Swim X Swim Swim X X hours per session 4 to 5 km Be flexible Coach the Individual, don t train the group

77 Puberty Things we know about this group: VO 2 max is sensitive to change Anaerobically they will begin to produce Lactate Strength Training in important Structured Using a qualified professional Getting big doesn t necessarily make you fast Not all exercise should mimic swimming movements stick to fundamentals

78 This group is at risk of Overload because of a number of factors. These may include: Puberty Immature recovery practices Do they know when/what to eat post training? Shifts in chronotype, as mentioned May lead to poor sleep, therefore poor recovery from training

79 Puberty Early Specialisation is not required E.g. Mitch Larkin, had a 60% Medley focus in training until he was 16yrs

80 Post-Puberty Start of a transition to Senior program Individualised plans Event specialisation Individual strengths and weaknesses Periodisation of: Physical Development Skill Development Mental Development

81 Post-Puberty Performance focused Race Specific Skills Warm up Mental preparation Starts and turns Pacing Cool down

82 Why 5am starts? Post-Puberty Mon Tue Wed Thur Fri Sat Sun AM Swim Swim Swim Swim X Swim X Mid Gym Gym Gym PM Swim Swim X Swim Swim X X 5am-7am 10 hours 5pm-7pm 10 hours Quality Heart Rate Recovery

83 Post-Puberty Why 5am starts? Tradition? Mon Tue Wed Thur Fri Sat Sun AM Swim Swim Swim Swim X Swim X Mid Gym Gym Gym PM Swim Swim X Swim Swim X X 5am-7am 10 hours 5pm-7pm 10 hours Quality Heart Rate Recovery

84 Post-Puberty Why not later mornings - earlier afternoons? Mon Tue Wed Thur Fri Sat Sun AM Swim Swim Swim Swim X Swim X Mid Gym Gym Gym PM Swim Swim X Swim Swim X X 6am-8am 8 hours 12 hours 4pm-6pm Quality Heart Rate Recovery

85 Planning Pre-Puberty 4 years Puberty 2.5 years Post-Puberty 8-10 years

86 Training Components PHV Pre-Puberty Puberty Post-Puberty Age Stage Pre Puberty Puberty Post Puberty Technique Coordination in and out of water Physical Literacy Content of Training Components specific to 3 Stages of Development Speed of Limbs (PCr/Peripheral Training) Aerobic Capacity VO2 Max Strength Endurance Anaerobic Production Anaerobic Tolerance Max Strength

87 Performance Improvement Over Time Theoretical Progression Time Invested (years)

88 Performance Improvement Over Time Theoretical Progression Actual Progression Time Invested (years)

89 Distance (km/week) Major Competition Minor Competition Traditional - with adaptation weeks

90 Distance (km/week) Major Competition Minor Competition Traditional - with adaptation weeks Traditional - no adaptation, slow build

91 Distance (km/week) Major Competition Minor Competition Traditional - with adaptation weeks Traditional - no adaptation, slow build Single peak preparation

92 Load Don t think I don t want you to work hard Needs to be smart Right stimulus Right athlete Right time Right duration Measure so you know! Review so you can go back and Repeat or Change!

93 Season Planning 1: Determine what stage of development your athlete is in 2: Evaluate the previous season 3: Fit in season with your career plan for your athlete 4: Set general goals and objectives for the new season 5: Program the structure of the major training phases 6: Prescribe training variations for group and individuals 7: Program dryland training and supporting activities (Recovery)

94 Season Planning 1: Determine what stage of development your athlete is in 2: Evaluate the previous season 3: Fit in season with your career plan for your athlete Context: Developmental Stage Previous Training History Short/Long term goals Life commitments Individual needs

23/06/ Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD.

23/06/ Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD. Development of Aerobic Capacity in younger Swimmers By: Graham Smith Outline -Long Term Athlete Development (LTAD) -Priorities in Swimmers Training -Aerobic Development -Examples of LTAD 1 LTAD Long Term