A Complete Training System No magic formulas
http://www.y outube.com/ watch?v=abm -D-nzEkM Jeanette Ottesen Shanghai 2011 World Champion 100 freestyle with 53.45
Link 100 freestyle WOMEN Link 100 freestyle MEN
LotteFriis World Champion Rome 2009-800 freestyle gold with 8:15.92 Shanghai 2011 1500 freestyle 15:49.59 http://www.youtube.com/watch?v=zb7bqbqh63a
SwimmersI trainin thentc in Denmark
RikkeMøllerPedersen European Record holder 100 and 200 breast (25) 1:04.21 and 2:16.66 (suits)
Aschwin Wildeboer 25 m. pool 50 m. pool 50 backstroke 23.07 24.48 100 backstroke 49.05 52.38 200 backstroke 1:49.22 1:54.92
JakobAndkjaer Melbourne 2007 3rd 50 fly with 23.56
Pernille Blume Born 1994 100 Freestyle 0:54.06 Final in Shanghai 20114 x 100 Freestyle Olympic Qualifyer 100 Freestyle
Mads Glaesner Dubai 2010 (25 m. pool) 2nd 1500 freestyle with 14:29.52 After 5 years in the NTC moved to UCLA and trains mostly with Oussama Mellouli / David Salo
Mie Nielsen Born 1996 100 Backstroke 0:59.69 Mainly trains in her Club in Aalborg with coach Eyleifur Jóhannesson http://www.swimrankings.net/index.ph p?page=rankingdetail&clubid=1&gende r=2&season=2012&agegroup=15_16&st roke=0&course=scm
Pal Joensen(Faroe Islands / DEN) Shanghai 2011 4th 1500 freestyle with 14:46.33 http://www.wipman ia.com/en/map/fo/ Joins us now, the last half year on all the training camps, together with his coach Jon Bjarnason
From MetteJacobsen to Medals World Championships (50) 2011 Shanghai Point score + number of finalists Shanghai 2011 Medals European Championships (25) 2011 Szczecin Paulus Wildeboer DSF
Mads Glaesner misses the gold medal in the 1500 freestyle by 0.07 seconds 14:29.81 Gold and 14:29.88 Silver Jeanette Ottesen misses the Gold medal in the 100 freestyle by 0.11 seconds 51.94 Gold and 52.05 Silver. Jeanette Ottesen,misses the Gold medal in the 50 freestyle by 0.10 seconds 24.01 Gold and 24.11 Silver. Aschwin Wildeboer misses the Gold medal in the 100 backstroke by 0.18 sec. 50.43 Gold and 50.61 Silver. RikkeM. Pedersenmisses the Gold medal in the 100 breaststroke by 0.02 sec. 1:05.19 Gold and 1:05.21 Silver. LotteFriismisses the World Record in the 800 freestyle by 0.24 seconds 8:04.53 World Record and 8:04.77 Textil WR. So in less than a second, 0,72.. we loose 5 Gold medals in the European Championships and we miss a WR in the Duel in the Pool.
http://www.youtube.com/watch?v=fqiuvw 1GWpE&feature=related http://www.youtube.com/watch?v=ysop 6bjADic
Same philosophy in LTDP, every season and every meso cycle From Capacity to Power From Middle Distance to Main Distance From IM to Main Stroke From Technique drills to Complete Stroke From Land Training to Swimming
Land Training Competition skills 1 6 Performance Technique 2 5 AE + AN Power 3 4 Speed AE + AM Capacity
Body position Streamline Cordination 1 UW kicking Natural relaxed Technique 2 Stroke DPS & K Start 3 FR Others Turn Finish
SPEED http://www.youtube.com/watch?v=nqqgolkbzbm&feature=related http://www.youtube.com/watch?v=u18_-87pb6u&feature=related Genetics Strength + Speed Power Technique increases in importance when Speed / velocity increases Breathing Training for swimmers every day... Competition Neuro muscular system
SPEED, how to improve and to use it? Power on land and in the water (resisted) Short distances / duration ( around 10 ) Enough rest interval, Speed above volume Assisted Speed (neuro muscular, streamline, fun) UW speed, increasingly important Start, Turn, Finish (mixed with AEC work)
85 % swimmer + 15 % coaching It depends on the swimmer How much can we change, improve. Fidel Castro: Sprinters are born and Distance atheletes are made Jeanette 90 / 10, but... Lotte 70 / 30, and... Speed and Competition skills are very geneticelly determened... VO2 max can improve around 16% How to improve the Aerobic and Anaerobic Capacities and Power
From learn to swim to the Olympic Final. lactate HR = bbm Capacity Power % Total Volume Recovery hours AE 0 (rec.) 5% -10% AE 1 < 2 60-50 AEC 20% -30% 6 12 AE 2 2 50-40 AEC 20% - 30% 6-12 AE 3 3 40-30 AEC 20% - 30% 6-12 AT 3-5 30-20 AEP 2% -4% 12-24 LC 5-7 30-10 AEP Ind. 12-36 VO2MAX 6-10 20-10 AEP or ANP Ind. 18-48 AN TOL 8-15 10 -max ANP 1% 36-72 AN PROD MAX MAX ANC Ind. 36-72 SPEED N.R. N.R. SP 2% -3% 6-12 Paulus Wildeboer DSF
Capacity and Power (model = copy right Clive Rusthon / Swimformation) First develop the CAPACITIES AEC = Aerobic Capacity together with ANC = Anaerobic Capacity As basic components. After improving the Capacities work on the POWER (= Race Pace or close to) AEP = Aerobic Power or / and ANP = Anaerobic Power As specific race pace work. Paulus Wildeboer DSF
From learn to swim to the Olympics. 1500-800 - 400-200 - 100-50 10.000 6000 3000 2000 Both for swimmers as well as for coaches STRENGHT POWER SPEED --TECHNIQUE AEC - AEP - ANP - ANC Paulus Wildeboer DSF
From learn to swim to the Olympics. 1500-800 - 400-200 - 100-50 10.000 6000 3000 2000 Both for swimmers as well as for coaches STRENGHT POWER SPEED --TECHNIQUE AEC - AEP - ANP - ANC Paulus Wildeboer DSF
AEC ANC
Interaction from Capacity and Power When AEC and ANC have a good balance, they work (very) positive on the Power; When AEC dominates, it works negative on the ANP (Cannot swim a fast enough first 50 or 100 from a race need to do more ANC work). When ANC dominates, it works negative on the AEP (Cannot swim the second part of a race fast/good enough (need to do more AEC)
Interaction from Capacity and Power When AEP and ANP are over trained, they work negative on the capacities; AEP works negative on the ANC (not being able to swim a fast 100 and or 50) ANP works negative on the AEC (not being able to swim the second part of the race fast/good enough)
Balance between AEC and ANC How to show and to motivate the swimmers and the Club Coaches. Interactive Excel sheet Lars Johansen.
How can we increase substrate transport to (and from) the Muscle cells.
1 Deposit Blood Muscle Stroke Volume (Systolic) + Capillarization 2 Volume (even pace) Short rest interval Long distance Increase Heart Rate http://www.machineheadsoftware.co.uk/bike/heart_rate/h eart_rate_zone_calculator_abcc_b cf.html High Intensity Low Volume Aerobic exercise 3 Erythrocytes Red blood cells Altitude Trainng Long Rest interval Iron Vitamin e B12
Hemoglobin mass, % change 109 108 107 106 105 Leadville 3000 m Flagstaff 2100 m Leadville+Flagstaff and tent Flagstaff 104 103 102 101 100 99 14-09-2011 04-10-2011 24-10-2011 13-11-2011 03-12-2011 VI KÆMPER FOR GULD TIL DANMARK / 46
Breathing test We want to measure the effect of low concentration of oxygen on the oxygen transport capacity of the athletes. In the human body oxygen is bound to hemoglobin. As each hemoglobinmolecule has a fixed biding capacity the way to enhance the total transport capacity is to enhance the amount of hemoglobin. As the concentration of hemoglobinwill vary according to hydration, the best way to get an accurate quantification is to measure the total amount of hemoglobin this is done by a simple breathing test using Carbon Monoxide as a marker. (CO binds 250 times better to hemoglobin than oxygen).
(link) Olympic Cycle planning ( 2008 2012) 1 workout 1 week / micro cycle Aprox. 16 weeks / Meso cycle One season 2010 2011/ Macro cycle 2011 January 19, 2011 Olympic -4 year / season cycle - 2008-2012 2007 2008 2009 2010 2011 2012 2013 January February March April