The Road Map to Success

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Mervyn Rich
6 years ago
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1 The Road Map to Success

3 Age Group Technique Strokes Starts Turns Back > Breast Fly Forward Fly Breast Backstroke Backstroke Fly > Back Breast > Free Breast Relay Back Free Free

4 Creating the Map Start

5 Long Term Athlete Development Plan-LTAD

6 American Development Model Novice Sectionals

7 American Development Model Biomechanical Progressions Physiological Progressions Psychological Skills Character Development & Life Skills Includes suggested training and competitive performance areas to help guide a coach.

8 American Development Model

9 Common Planning to All Ages

10 Start With the Beginner s Mind Start from scratch! What if you were new to the program? Not "the way we always do it" READY GO!

11 Season Planning Process

12 Gather Information

13 Evaluate Past Year/Season(s)

14 Evaluate Current Athletes

YARDS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 900 4:15 PM 1 x 300 on 6:00 SHORT AXIS

HYDRO HIP } 1,000 4:35 PM 10 x 100 on 1:45 S:FR } 1x PNK S FR 1:45 ALTERNATE: 12,11,10 } BREATHS PER 100 } #10 AS FEW AS U DARE } 1,500 4:55 PM 4 x 50 on 1:00

1x WH D FLY 2:00 3 x 50 on 1:00 D:FL Triple K } PNK D FLY 2:00 2 x 50 on 1:00 D:FL Under 4K/Up2S } PNK D FLY 2:00 1 x 50 on 1:00 S:FL BE 2Up/1Down } PNK S FLY

1:40 4 x 100 on 1:45 S:FL BE 2Up/1Down } RED S FLY 1:45 4 x 100 on 1:40 S:IM } RED S IM 1:40 4 x 100 on 1:35 S:IM } RED S IM 1:35 4 x 100 on 1:30 S:IM } RED S IM

17 YARDS TIME SET DESCRIPTION EGY T STK PACE ====== ======== =========================================== === = === ==== 900 4:15 PM 1 x 300 on 6:00 SHORT AXIS STROKES } 1x WH S FLY 2:00 (FREE & BACK) } 1 x 300 on 6:00 LONG AXIS STROKES } WH S BK 2:00 BREAST&FLY } 1 x 300 on 6:00 LONG AXIS STROKES } WH S BK 2:00 WITH HYDRO HIP } 1,000 4:35 PM 10 x 100 on 1:45 S:FR } 1x PNK S FR 1:45 ALTERNATE: 12,11,10 } BREATHS PER 100 } #10 AS FEW AS U DARE } 1,500 4:55 PM 4 x 50 on 1:00 K:No Fins SIDE FREE } 5x ENK K KNF 2:00 FISH K TO LIMIT EA50 } 1 x 100 on 2:00 K:No Fins FAST FREE1 } SPK K KNF 2: :27 PM 4 x 50 on 1:00 D:FL Load/Surf } 1x WH D FLY 2:00 3 x 50 on 1:00 D:FL Triple K } PNK D FLY 2:00 2 x 50 on 1:00 D:FL Under 4K/Up2S } PNK D FLY 2:00 1 x 50 on 1:00 S:FL BE 2Up/1Down } PNK S FLY 2:00 2,800 5:39 PM 4 x 100 on 1:30 S:75 FR, 25 FLY } 1x PNK S FR 1:30 4 x 100 on 1:35 S:50 FR/ 50 FLY } PNK S FR 1:35 4 x 100 on 1:40 S:25 FR 75 FLY } PNK S FLY 1:40 4 x 100 on 1:45 S:FL BE 2Up/1Down } RED S FLY 1:45 4 x 100 on 1:40 S:IM } RED S IM 1:40 4 x 100 on 1:35 S:IM } RED S IM 1:35 4 x 100 on 1:30 S:IM } RED S IM 1: :26 PM 12 x 50 on 1:00 VARIABLE SPRINTS } 1x SPD S CH 2:00 #1 BUILD THE 50 } #2 25EZ, 25 FAST } #3 25 FAST, 25EZ } 6:44 PM Finish time. Total: 7,600 yards. Stress Value = 81

18 Evaluate Past Meets

19 Develop the Plan General guidelines to more specific Annual > Season> Phase > Weekly > Daily Re-evaluate periodically

21 Bi-cyclic Quadrennial Plan (Example) Year 1 Year 2 Year 3 Year 4

22 Year 1 Year 2 Year 3 Year 4 Year 5 Year 6 Year 7 Year 8

23 Decide The Seasons Three Options for Annual Plans sep oct nov dec jan feb mar apr may jun jul aug Preferred A Short Course Long Course Preferred B Short Course Long Course Traditional Short Course Long Course 3-Season Short Course 1 Short Course 2 Long Course

25 Macro Cycle DATES MEETS PHASE NOTES

Macro Cycle Add Meets DATES MEETS PHASE NOTES APR 23-30 30-MAY6 MAY 7-13 14-20 MAKOS 21-27 28-JUN 3

26 Macro Cycle Add Meets DATES MEETS PHASE NOTES APR MAY6 MAY MAKOS JUN 3 BGSC JUN GCSTO JUL 1 tba JUL REGIONAL STATE AUG 5 SR MEET & ZONE

DATES MEETS PHASE NOTES APR 23-30 30-MAY6 MAY 7-13 PREPERATION GENERAL ENDURANCE 14-20 MAKOS 21-27 28-JUN 3 BGSC SPECIFIC JUN 4-10 ENDURANCE 11-17

27 DATES MEETS PHASE NOTES APR MAY6 MAY 7-13 PREPERATION GENERAL ENDURANCE MAKOS JUN 3 BGSC SPECIFIC JUN 4-10 ENDURANCE GCSTO MIXED JUL 1 tba CHAMP PREP/ JUL REGIONAL TAPER STATE CHAMP MEETS 30-AUG 5 SR MEET & ZONE AUG 6-SEP 10 TRANSITION

28 DATES MEETS PHASE NOTES APR PREP Focus on Balance, Learn Drills, Dryland: Prehab 30-MAY6 GENERAL Lots of Kicking, MAY 7-13 ENDURANCE Focus on Max DPC,Perfect Drills, Establish efficient paces, Dryland: Endurance Circuit, MAKOS IM Oriented, Anaerobic work 1x/week Establish G 4, Working gears, 28-JUN 3 BGSC SPECIFIC Endurance focused on SR: your best events and IM, Anaerobic work 2x/week JUN 4-10 ENDURANCE GCSTO MIXED Dryland: Race Specific Strokes and Tempo Tubing Circuit Speed/Race Pace, Anaerobic work 3x/week 25-JUL 1 tba CHAMPIONSHP Maintain Endurance, Power JUL 2 8 PREP (TAPER) Work Speed, Rehearse Race Pace 9-15 REGIONAL CHAMPIONSHIPS Sharpen Skills Starts/Turns/Finishes STATE Know Paces/Rehearse Race Plan Dryland: Rest/Maintain Power & Flexibility AUG 5 SR MEET & ZONE AUG 6-SEP 10 TRANSITION ENDURANCE, STROKE WORK, VIDEO

29 PERIODIZATION MEETS DATES Macro Cycle Define Phases SAMPLE ANNUAL PLAN MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG MICROCYCLE WEEK BEGINS LOCATION TRAINING PHASE STRENGTH ENDURANCE SPEED GENERAL DRYLAND TESTING DATES VOLUME Tudor Bompa

PERIODIZATION MEETS Dual Meet Invitational Grand Prix Nationals Dual Meet Grand Prix Grand Prix Grand Prix Grand Prix Nationals DATES 10-Sep 17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov

30 PERIODIZATION MEETS Dual Meet Invitational Grand Prix Nationals Dual Meet Grand Prix Grand Prix Grand Prix Grand Prix Nationals DATES 10-Sep 17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov 12-Nov 19-Nov 26-Nov 3-Dec 10-Dec 17-Dec 24-Dec 31-Dec 7-Jan 14-Jan 21-Jan 28-Jan 4-Feb 11-Feb 18-Feb 25-Feb 4-Mar 11-Mar 18-Mar 25-Mar 1-Apr 8-Apr 15-Apr 22-Apr 29-Apr 6-May 13-May 20-May 27-May 3-Jun 10-Jun 17-Jun 24-Jun 1-Jul 8-Jul 15-Jul 22-Jul 29-Jul 5-Aug 12-Aug 19-Aug 26-Aug 2-Sep 9-Sep Macro Cycle Define Phases SAMPLE ANNUAL PLAN MONTHS SEPT OCT NOV DEC JAN FEB MAR APR MAY JUN JUL AUG MICROCYCL E WEEK BEGINS LOCATION TRAINING PHASE Endurance Taper Prep Endurance Specific Endurance Anaerobic Mixed Taper Transit ion Prep STRENGTH ENDURANCE SPEED GENERAL DRYLAND TESTING DATES VOLUME Tudor Bompa

Phase Plans Sample Phases: SAMPLE GROUP PHASE PLAN PHASE DESCRIPTION: DATES: PRACTICE GROUP: OBJECTIVES: COMPETITIONS: TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS Categories

31 Phase Plans Sample Phases: SAMPLE GROUP PHASE PLAN PHASE DESCRIPTION: DATES: PRACTICE GROUP: OBJECTIVES: COMPETITIONS: TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS Categories DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK Recovery Basic Endurance Anaerobic Threshold VO2max Anaerobic Anaerobic Moderate Kick Fast Kick TOTAL TEST SETS DRYLAND EMPHASIS

32 Phase Plans - Example PHASE DESCRIPTION: PREP DATES: Sep 4-Sep 28 PRACTICE GROUP: SENIOR 1 OBJECTIVES: Prepare to train, Learn correct stroke drills, Teach Flexibility Routine, Basic Endurance, Build running base, Video each swimmer, Kicking! COMPETITIONS: None TECHNIQUES TO BE TAUGHT: LECTURES/MEETINGS Streamlining Goal Setting Back: Body position, Quick Catch, Hydration/Nutrition Breast: Explain Season Plan Fly: Team Building Activities Free: How to Do the Stroke Drills Turns: Starts: Finishes: DESCRIPTION CODE SETS/WEEK AVG DIST/SET AVG DIST/WEEK Recovery REC 6 1,000 6,000 Basic Endurance EN 1 6 2,000 12,000 Anaerobic Threshold EN 2 3 1,000 3,000 VO2max EN Anaerobic AN Anaerobic AN Moderate Kick K-M ,800 Fast Kick K-F ,000 TOTAL ,100 TEST SETS DRYLAND EMPHASIS 10 x 100 Kick with Fins on 1:30 Proper Form on Stations Timed mile run: Beginning & End Phase Proper Form for Stretching Running 3x per week 1 mile build to 3miles 3x/Week 30sec work/30/sec rest

33 Week 3 Week 2 Week 1 Meso Cycles 2-4 weeks SAMPLE MESO CYCLE PLAN PHASE: DATES: PRACTICE GROUP: MON TUE WED THU FRI SAT Specific Focus

34 Week 3 Week 2 Week 1 Meso Cycle - Example PHASE: SPECIFIC ENDURANCE DATES: NOV 21-DEC 14 PRACTICE GROUP: DOLPHINS MON TUE WED THU FRI SAT SENIOR EXAMPLE: AGE GROUP EXAMPLE MAIN SET FOCUS: 3 X 1000 Breast Kick KICKING: Hold breath Finish 3 x 400 Back Head Position Fly Undulation Work Forward Starts IM Turns MAIN SET 8 x 100 IM FOCUS: MAIN SET Breast Kick 6 x 500 Hold breath Finish KICKING: 6 x 200 Work Back Starts IM Turns Back Head Position Fly Undulation MAIN SET 4 x 200 IM FOCUS: MAIN SET Breast Kick 15 x 200 Hold breath Finish KICKING: 12 x 100 Work Relay Starts IM Turns Back Head Position Fly Undulation MAIN SET: 2 x 400 IM

35 Weekly Plan Days Intensity M T W T F S S % High 80-90% Medium 50-80% Low 0 Rest From: Tudor Bompa

36 Weekly Plan Days Intensity M T W T F S S % High 80-90% Medium 50-80% Low 0 Rest Days Intensity M T W T F S S % High 80-90% Medium 50-80% Low 0 Rest From: Tudor Bompa

37 SAMPLE AGE GROUP WEEKLY PLANNER PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT FREE BACK BREAST FLY STARTS Relay Forward Back FINISHES 1 Hand 2 Hands TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL Flip AEROBIC 2 Hands THRESHOLD Bk>Br VO2MAX FUN NOTES: LACTATE 1. ALACTATE/SPEED 2. ENDURANCE KICK 3. SPRINT KICK

SAMPLE AGE GROUP WEEKLY PLANNER PRACTICE GROUP: Piranhas PHASE: Specific Endurance DATES: Oct 21-28 PSYCHOLOGY MON TUE WED THU FRI SAT 1. Teach Toughness Support Your 2. Wed= Support Teammates W.U. 500 Free NO Teammates W.

38 SAMPLE AGE GROUP WEEKLY PLANNER PRACTICE GROUP: Piranhas PHASE: Specific Endurance DATES: Oct PSYCHOLOGY MON TUE WED THU FRI SAT 1. Teach Toughness Support Your 2. Wed= Support Teammates W.U. 500 Free NO Teammates W.U. 500 Free W.U. 500 Free W.U. 500 Free Day 3. Take 14 strokes PRACTICE Today! Attack Walls! Take 14 strokes Take 14 strokes FREE or Less per 25. HS MEET Or less per 25. Less per Eyes Position W.U. 500 Free 12 x 100 IM 2. Catch 20 x sec Take 14 strokes 1:45 D1-4 Back turns 10 min TEACH: 3. IM Order Or Less per x 50 s 1:00 Fly Undulation BACK 5 x 2:00 Back Catch 1. Head Position 8 x 400 IMs Partner Teach: Best Avg. 6 x 100 Kick FLY 2. Catch Descend 1-4,5-8 Starts Arm Teach Toughness! 6 x 100 Kick BK 20 x 50 s 1:15 3. Teach Toughness! Swing 6 x 100 Kick BR 25 Fl>25Bk BREAST Fly Undulation 1. Legal Kicks 5 x 300 (Recovery Set) 20 x 150 Cool Down: 2. Breath Timing 8 x 200 Kick Attack Wall Odd: Fl>Bk>Br 500 Back Mod, 100 Fast 5 x 300 Ev: Fr Eyes at ceiling FLY Focus: Catch 1. Body Undulation 30 x Turns End Practice 2. Quick, Sneaky breath 10 Attack Wall Kick with Fins Review Finishes Early: Fl Tight Tuck 20 X 100 D1-4 FR: Body Position GO TO IHOP! STARTS 10 Bk>Br Cool Down: Fly Eyes down! TEACH: Relay Teach Arm Swing 400 Back 30 min relays Fly Undulation Forward Take Your Mark Pos. Eyes at ceiling Back Catch Back Hand Placement 6,300 yds 0 yds 6,500 yds 6,500 yds 5,800 yds 2,000 yds FINISHES 1 Hand Body Position 2 Hands Eyes down! TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL Flip Attack Wall No Practice Tuesday HS Meet AEROBIC 20,000 15,000 2 Hands Tight Tuck! Remind Meet Entries Due Thu! THRESHOLD 10,000 7,000 Bk>Br Approach VO2MAX 2,000 1,000 FUN NOTES: LACTATE Relays on Fri Speak to each swimmer daily ALACTATE/SPEED Team B fast Sat Morn Kick 50% fins, Kick 50% Fast, 50% moderate ENDURANCE KICK 3,000 2, SPRINT KICK 3,000 2,000 TOTAL 39,000 27,300

SAMPLE SENIOR WEEKLY PLANNER PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT 1. 2. 3.

39 SAMPLE SENIOR WEEKLY PLANNER PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT FREE BACK BREAST FLY STARTS Relay Forward Back FINISHES 1 Hand 2 Hands TURNS VOLUME/INTENSITY: ENERGY TRAINING GOAL ACTUAL Flip M T W T F S S AEROBIC 2 Hands High THRESHOLD Bk>Br Med VO2MAX FUN Low LACTATE 1. Rest ALACTATE/SPEED 2. NOTES: ENDURANCE KICK 3. SPRINT KICK

40 SAMPLE DAILY PRACTICE PLAN DAY/DATE : ANNOUNCEMENTS Previously Absent: DRYLAND: AM/PM THOUGHT FOR THE DAY PRACTICE: REMINDERS EVALUATION/ABSENT

41 Daily Practice Plan DAY/DATE : Thu, Oct 24 AM/PM ANNOUNCEMENTS THOUGHT FOR THE DAY 1. No Practice Friday Pain is Good, 2. Be on Time Extreme Pain is Extremely Good! 3. Previously Absent: Joey DRYLAND: 20 Stations 45 sec on, 30 sec rest PRACTICE: 400 warm-up 10 x 100 IM 10 sec rest 500 Kick 10 x 50 s Drill etc. REMINDERS Entries due tomorrow Joey still absent Great Practice! EVALUATION/ABSENT

42 Where Can I Get the Forms?

43 Where Can I Get the Forms? Search Box: Downloadable Forms for Coaches

44 Plan For Recovery

46 IDEAL PERCENTAGES: EN1: 85% EN2: 13% EN3: 1% SP1: 2% SP2: 1% SP3:.5% NO! Age Group Swimmers ARE NOT miniature Senior Swimmers!

49 Age Group Season Planning 8-Under

50 Age Group Season Planning 9-10

51 Age Group Season Planning 11-12

Weekly Plan From Phase Plan PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT 1. 2. 3.

52 Weekly Plan From Phase Plan PRACTICE GROUP: PHASE: DATES: PSYCHOLOGY MON TUE WED THU FRI SAT FREE BACK BREAST FLY STARTS Relay Forward Back FINISHES 1 Hand 2 Hands TURNS ANNOUNCEMENTS: ENERGY TRAINING GOAL ACTUAL Flip AEROBIC 2 Hands THRESHOLD Bk>Br VO2MAX FUN NOTES: LACTATE 1. ALACTATE/SPEED 2. ENDURANCE KICK 3. SPRINT KICK

54 Coach Guy Edson - ASCA

55 Coach Guy Edson - ASCA

56 Coach Guy Edson - ASCA

57 Coach Guy Edson - ASCA

58 Coach Guy Edson - ASCA

59 Coach Guy Edson - ASCA

60 Share Your Plan

61 Plan for the Other Stuff Team Functions Exams Fun! Psychology Nutrition Relaxation Travel Others?

8/25/2010. Sport Performance Consultants Club Development Division USA Swimming. Performance

8/25/2010. Sport Performance Consultants Club Development Division USA Swimming. Performance Club Development Division i Importance of Planning Planning It Proper pays is bringing to Failing the PLAN Preparation future AHEAD. to into plan the present It wasn t Prevents so ISraining that you when