The NTC Olympische ambities waarmaken! Is NOT a club for everybody is a facility for those who meet the NTC criteria So the NTC does not Actively recruite swimmers The NTC does Assist swimmers and their club coaches in their development
Trainingphilosophy Luck happens when preparation meets opportunity
Athlete centered coach driven TEAM supported Athlete Trainer TaT member Multi-disciplinary approach
TEAMperformance Physiotherapist S&C trainer Trainer/coach Sportpsychologist NTC swimmers Sports Science Nutrisionist (sports)doctor
Process Progress - Results
Define a starting point: Competitive performance Training Adaptation
Background: Olympische ambities waarmaken!
To measure = To know; Science in practice How to use it? Define performance determining factors Monitoring and evaluating performance determining factors Modelling en optimising performance
Power balance of swimming Environmental factors Brain External stimuli Neuro- Muscular- System Movement task Stroke type, distance Metabolic System v = Aerobic Power Anaerobic Power n P P i i e p e m A v Muscle-Skeletal- System e m P o e p 1-e p P D v swim F P K Heart-Lung-System Fatigue Technique (coordination)
Training Technique Strength Endurance Resilience Performance Prevention Nutrition Rest/sleep Physiotherapist General Health status Innovation Rules of the sport Applicability to daily sports practice
To measure = to know?,. Know what you measure! If anyone wishes to search out the truth of all things in earnest, he ought not to select one special science, for all the sciences are co-joined and interdependent. Descartes, Rules for the Direction of the Mind, 1629
To measure = to know?! A translation to sports practice Relative exercise intensity [P i ] Oxygen uptake Lactate Heart rate RPE Absolute intensity [v] Mechanical power Swimming velocity Technique [e m, e p, A] Video analysis Stroke frequency/stroke count Olympische ambities waarmaken!
Skills-test Olympische ambities waarmaken! Start: 0-15m Turn: 5 in 10/15m out Finish: last 5m
STEP TEST First Name : Stefan Last Name : de Die Sport : Running Date : 14/10/10 17:31:12 Olympische ambities waarmaken! Sport : Running Date : 21/09/10 17:32:22 A:R TEST Training Data Heart rate zones Comments : 0 120 150 170 180 190 Times by HR Zones [h:m:s] 00:49:03 00:16:36 00:09:17 00:01:38 00:00:09
Added value of kick (%) Stroke rate (str/min) Stroke count (#) Efficiency Test: 8*50m Swim/kick/pull Stroke rate and count Olympische ambities waarmaken! 38 18,2 36 18 34 17,8 32 17,6 30 17,4 28 17,2 26 17 24 16,8 22 16,6 20 16,4 33 34 35 36 37 38 39 Lap time (s) SR SC 6 5 4 3 Added value of kick 2 Added value of kick 1 0 20 30 40 50 60 Stroke rate (str/min)
Training: a general guideline Olympische ambities waarmaken! W:R Volume (max) examples: A 1 (60-75%) 10:1 5000 A 2 (75-85%) 8:1 3500 A 3 (85-90%) 4:1 2000 Sprints 1:4 of > 1.15/100 1.25 2.30/200 2.45 5.00/400 5.30 1.12/100 1.25 2.24/200 2.45 4.48/400 5.25 1.08/100 1.25 2.16/200 2.50 4.32/400 5.40 7.0/15 45 12.5/25 1 15 Anaerobic Capacity 1:2.5 a 3 30/50 1.20 45/75 2.20 Aerobic Power Anaerobic Power 10-20 rest 10 rest eg. 3*200 eg. 3*50
Planning the training The Periodization of the training load is aimed at peak performance at a predetermined moment Periodization of training is nothing more than the manipulation of trainingmodalities (type, volume, frequency and intensity of training) in time (macro-, meso- en microcycles).
Season 2016-2017: part 2: January until Qualifications for World Championships 2017 dat JANUARI FEBRUARI MAART APRIL 1 Z W W 2.3.2 Z Danish Open LC 2 M Start Up NTC: 2.0.1 D D Z Danish Open LC 3 D V V M Danish Open LC 4 W Annual Check Health Status* Z departure WW TK Z COMPETITION Antwerpen D Danish Open LC 5 D Z Z COMPETITION Antwerpen W Danish Open LC 6 V M 2.2.2 M D De-brief on Danish Open 7 Z D D V 8 Z W W 2.3.3 Z Swedish Open 9 M 2.1.1; Swim Test: skills** RmP birthdad D Z Swedish Open 10 D Swim Test: aerobic conditioning*** V V COMPETITION Edinburg M Swedish Open 11 W Z Z COMPETITION Edinburg D Swedish Open 12 D Swim Test: stroke efficiency**** Z Z COMPETITION Edinburg W 24 hour with DSF 13 V M 2.2.3 M D start: recovery/free time 14 Z D D V 15 Z W W Recovery Z 16 M 2.1.2 D D Z 17 D V V M 18 W Z return WW TK Z D 19 D Z Z W end: recovery/free time 20 V M Recovery M 2.4.1 T D start up 21 Z D D V 22 Z W 2.3.1; Swim Test: skills W Z 23 M 2.1.3 D Swim Test: aerobic conditioning D Z 24 D V V M 3.1.1; Swim Test: skills 25 W forfaldsdato datter MT & IE Z Swim Test: stroke efficiency Z D Swim Test: aerobic conditioning 26 D Z Z W 27 V M M 2.4.2 T D Swim Test: stroke efficiency 28 Z D D V 29 Z W Z 30 M 2.2.1 D Z 31 D V
General Periodisation Olympische ambities waarmaken! Period = 4 weeks 1st week = built up 1 (8-10 Swim, 3 strength, 3 drylands) 2nd week = built up 2 (9-10 Swim, 3 strength, 3 drylands) 3rd week = built up 3 (10 Swim, 3 strength, 3 drylands) 4th week = recovery (7-8 Swim, 3 strength, 3 drylands) Day ST 1 Focus ST 2 Focus StrT DL Monday 8.30-10.30 AM Technique, kicks 5-7 PM Sprints, skills x Tuesday 8.30-10.30 AM Aerobic capacity, kicks 5-7 PM HIT x Wednesday 10.00-12.00 AM Recovery, skills x Thursday 8.30-10.30 AM Aerobic capacity, kicks 5-7 PM HIT x Friday 8.30-10.30 AM Technique, kicks 5-7 PM Sprints, skills x Saturday 8.00-10.00 AM Aerobic capacity, kicks x Sunday
DSF NTC København Periode 1, årstid 2016-2017, del 3, uge 2 Torsdag 27-04-2017 7.30-9.30 Mål: Opvarming sæt gentagelser distance beskrivelse; Sculling exercises intensitet start tid pause kommentarer?? 1 2 front scul - on signal: pull 2 arms - on signal: reversed push 2 arms - torpedo scul - on signal: pull 2 arms, etc. 2 ep work in pairs: A front scul, B hold on to A; on signal, A swims, on second signal, B release A swims another 6 strokes 1 200 as 100 medley - 100 kick-pull 2 back push - on signal: reversed push 2 arms - front scul - on signal: pull 2 arms, etc. 2 ep work in pairs: A front scul (snorkel), B streamline on back (cup) - on signal: A streamline, B backstroke 1 300 as 200 medley - 100 kick-pull build end sæt gentagelser distance beskrivelse: build conditioning: strength end intensitet start tid pause kommentarer 3200 1 4 50 str eff: main stroke (RmP; as 25 breast - 25 freestyle) (CM = as 25 fly-25 freestyle); maintain #strokes and time str eff 50-55-1'00 4 100 odds medley, even: freestyle str eff 1'25/1'30/1'35 4 50 str eff: main stroke (RmP; 3*as 25 breast - 25 freestyle, 1*breast) (CM = 3* as 25 fly-25 freestyle, 1*fly); maintain #strokes and time str eff 50-55-1'00 4 200 odds medley, even: freestyle str eff 2'50/3'00/3'10 4 50 str eff: main stroke (RmP; 2*as 25 breast - 25 freestyle, 2*breast) (CM = 2* as 25 fly-25 freestyle, 2*fly); maintain #strokes and time str eff 50-55-1'00 4 300 odds medley, even: freestyle str eff 4'15/4'30/4'45 4 50 str eff: main stroke (RmP; 1*as 25 breast - 25 freestyle, 3*breast) (CM = 1* as 25 fly-25 freestyle, 3*fly); maintain #strokes and time str eff 50-55-1'00 2400/2100 3 1 50 pull/swim, define pace and count strokes (breathe 1-3 or 4) str eff 50-45-40s (or +5 if you think that's better) EB, AM, PB 1 100 pull/swim, maintain pace and strokes (breathe 1-3 or 1-4) str eff 1'40-1'30-1'20 (or +10s if you think that's better) 1 150 pull/swim, maintain pace and strokes (breathe 1-3 or 1-4) str eff 2'30-2'15-2'00 (or +15s if you think that's better) 1 200 pull/swim, maintain pace and strokes (breathe 1-3 or 1-4) str eff 3'20-3'00-2'40 (or +20s if you think that's better) 6 (4) 50 flyers: odds: as 25 fly- 25 freestyle, evens: as 25 fly drill - 25 fly build, PB (4): 1) catch-pull-push-finger tip drag, 2) dps, 3) 3/3/3/3, 4) build te-str eff 1'00 kicks sæt gentagelser distance beskrivelse: intensitet start tid pause kommentarer 1400 1 4 50 as 15 kick arms on side - 10 swim - 10 kick arms on side - 15 swim: 2* freestyle, 2* backstroke kick-align 1'00 free/back 2 50 mainstroke: as 25 1 arm - 25 dps te-str eff 1'00 4 50 as 15 kick 1 arm in front 1 arm on side - 10 swim - 10 kick 1 arm in front 1 arm on side - 15 swim: 2* freestyle, 2* backstroke kick-align 1'00 2 50 mainstroke: dps te-str eff 1'00 4 50 as 15 kick 1 arm in front 1 arm at shoulder - 10 swim - 10 kick 1 arm in front 1 arm at shoulder - 15 swim: 2* freestyle, 2* backstroke kick-align 1'00 2 50 mainstroke: as 25 1 arm build - 25 swim build te-str eff 1'00 4 50 as 15 kick arms in streamline - 10 swim - 10 kick arms in streamline - 15 swim: 2* freestyle, 2* backstroke kick-align 1'00 2 50 mainstroke: build (focus on kick) str eff 1'00 1 200 choice easy NaN?? 2*(6 1?? 10 kicks focus on dpk - end in streamline, hold position till speed drops to almost zero (maintain distance over sets) dpk 50s-45s-40s-35s-30s-25s fly 1?? 10 kicks max- end in streamline, hold position till speed drops to almost zero (maintain speed over sets) max 50s-45s-40s-35s-30s-25s 1 200) choice easy NaN 800+ 2 1 see -> 10-15-20-25-30s wall kicks (#kicks, always full in, get# of first 10s in first 10s) max A:R, 1 to 2 RmP 2 50 1) dpk, 2) kick build str eff 1'00 2 50 1) dps, 2) build str eff 1'00 1 200 choice easy NaN?? What we learn with pleasure we never forget!
Evaluation: Competitive performance Training Adaptation
Performance enhancement: Reduction of drag How? Enlargement of propulsion How? Increase of efficiency (i.e. a combination of both) How?
Swimming: Mechanical/propelling efficiency: Stroke length above frequency: Continuous propulsion Olympische ambities waarmaken! Metabolic efficiency: Adjusting stroke frequency to stroke length dependent on exercise duration/distance overlap Leg propulsion Style differences dependent on van body characteristics of the swimmer Adjust technical problems in water and on drylands
Coaching Philosophy Olympische ambities waarmaken!
Choice, REFLECTION Goals (SMART-principle) Dream, Believe Motivation Discipline Responsibility