VICTORY BY PLANNING TRAINING PROGRAM DEVELOPMENT Bill Godina The road to Maximum Performance is by hard work and planning PRESIDENT S FITNESS TEST 80-85th Percentile Eight-foot standing long jump 1
STRENGTH LEVELS Bench Press 200-300 Full Squat 200-400 Power Clean 150-225 Power Snatch 150+ THE MAX JONES QUADRATHLON Three Jumps Standing Long Jump 30 meter Sprint Overhead Shot BFS DOT DRILL 50 Sec. 50-60 Sec. 60-70 Sec. 70-80 Sec. 80+ Sec. Super Quick Great Average Need More Work Slow 2
U.S.S.R. SCIENCE 20 m Flying Start Stand Long Jump Vertical Jump Medicine Ball (3kg.) Toss A COACHʼS QUICK LOOK ATHLETICISM VERTICAL JUMP CLEANS SQUATS GRADES BUILDING THE PLAN 3
BIOMOTOR ELEMENTS STRENGTH SPEED COORDINATION ENDURANCE FLEXIBILITY BIOMOTOR DEVELOPMENT ALL FIVE ELEMENTS ADDRESSED BALANCE YOUNG ATHLETES EARLY PART OF THE YEAR STRESSING OF EVENT SPECIFIC ELEMENTS OVERTRAINING (Preparation Phase) STRENGTH Weight lifting Jumping Medicine Ball Throwing Exercises Body Weight Exercises Calisthenics 4
Variable Weight Implements NEED Speed Regular Power Four Throws per Set 10% Rule (8, 10, 11, 12, 13, 14 lb. Shots) SPEED Sprints Ladder/Ins-Outs Variable Speed Runs COORDINATION WEIGHTLIFTING AGILITY DRILLS HURDLE MOBILITY EXERCISE TECHNIQUE WORK (Indoor/outdoor) 5
ENDURANCE High volume of throws Running Workouts Circuit Training FLEXIBILITY Stretching Routines Range of Motion Exercises PSYCHOLOGICAL CONSIDERATIONS RELAXATION General Practice VS Meets PREPARATION Simulation IMAGERY THROWING EVENT PROFILES 6
VIDEO ANALYSIS Human eye cannot detect critical errors. Provides coaches an accurate evaluation. Provides athletes objective feedback. Must be systematic. NAME/GROUP COMPETETION SPEED ENDURANCE STRENGTH PSYCHOLOGICAL TESTING OTHER C a l e n d a r Phase Month Saturday microcycle # Meet Location Peaking Index 1-5 Speed R e T Strength l h Endurance a e Mobility t m i e Technical v s Taper/Restore e Testing High Volume Medium Low Hard Medium Intenstity Easy Rest Comments NAME/GROUP COMPETETION SPEED ENDURANCE STRENGTH PSYCHOLOGICAL TESTING OTHER SARAH 800M <4 MIN C S B VISUALIZATION 6 WK, CYCLES DISCUS 170+ Shot 55 20M?DOTS? PLACE JR. NAT C a l e n d a r Phase Month Monday microcycle # Meet Location 1 2 3 4 5 6 7 5 121926 2 9 1623 1 8 152229 5 121926 3 10172431 7 142128 5 121926 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 STATE BB FC R.ROOST FC INV. POUDRE CO.STATE GOLD WEST ADDIDAS USA JR. USA JR Peaking Index 1-5 Speed 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 3 3 3 2 2 3 2 2 3 3 3 R e T Strength 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 5 5 5 4 4 5 5 4 5 5 4 4 4 l h Endurance 2 2 2 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 a e Mobility 5 5 5 5 5 5 5 3 3 3 3 3 3 3 3 3 3 2 2 2 3 3 2 3 3 2 2 2 t m i e Technical 1 1 1 1 1 1 1 4 4 4 4 4 4 4 4 4 4 4 5 5 4 4 5 4 4 4 5 5 v s Taper/Restore X X e Testing X X X X High X X X X Volume Medium X X X X X X X X X X X X X Low X X X X X X X X X X Hard X X X X X X X X X X X X X X Medium X X X X X X X X X X X X X Intenstity Easy Rest Comments Shot and Discus dates not available for USA Jr's 7
AME/GROUP COMPETETION SPEED ENDURANCE STRENGTH PSYCHOLOGICAL TESTING OTH ALEX 195' & 63'4" 5.0 40 FAT Run 800<4 S 600, C 350, B 380,S225 CONT. INTENSITY IN COMP INCREASE MAX'S Phase Month 11 12 1 2 3 4 5 Monday 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 1 8 15 22 29 5 12 19 3 10 17 microcycle # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 25 26 27 Meet Location WY OPEN WY INV KEVIN S MEM SIMPLOT INDIAN IND. WY STATE IN FC RR FC POUDRE OKIE GRE. WEST LIBERTY BELL TORRINGTO REGIONALS STATE GOLDEN WEST Peaking Index 1-5 Speed 3 3 3 3 3 4 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 Strength 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 3 4 5 5 4 5 4 4 4 Endurance 2 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Mobility 4 4 4 4 4 3 3 3 3 3 3 3 3 3 3 4 3 3 3 3 3 3 3 4 Technical 1 1 1 1 1 2 4 4 4 4 4 4 4 4 4 5 5 4 4 5 5 5 5 5 Taper/Restore R R /T T R Testing X X X X High e Medium x x x x x x x x x x x x x x Low x x x x x x x x x Hard x x x x x x x x x Medium x x x x x x x x x x x x x x ty Easy Rest X X X ents Training Age 14 months Mircocycle # 22 Dates 12-18 APR Event group SHOT/DISCUS Theme for week: STRENGTH Comments: Sunday REST Monday Tuesday 400 M Warm Up 400 M Warm Up 14 lb. 1 x 5 stand w/o Rev Discus 13 lb. 1 x 5 stand w/o Rev 1 x 5 w/o Rev 12 lb. 1 x 5 stand w/o Rev 1 x 5 w Rev 12 lb. 1 x 5 stand w Rev 2 x 5 Wheels 12 lb. 1 x 3 glide 80% 2 x 5 Full 80-85% 1 x 5 Full 100% 3 x 5 A Drills 3 DOT Drill BACK SQUAT MAX OUT BENCH MAX OUT Wednesday Thursday Friday Meet Simulation 800 M Warm 800 M Warm 800 m Warm Up Up Up 13 lb. 1 x 5 stand w/o Rev Discus SHOT 12 lb. 1 x 5 w/o Rev 1 x 5 w/o Rev. 2.0 kg. 3 Stand w/o rev 12 lb. 1 x 5 with Rev 1 x 5 w/o Rev. 1.6 kg. 2 Stand with rev 12 lb. 3 x 5 Glide 80% 1 x 5 Wheel 2 Glides 80% 12 lb. 1 x 3 Glide 100% 3 x 5 Full 80% 1 Glide 100% 1 x 3 Full 100% DISCUS Sprints: 2 x 40; 4 x 20 4 Stands, 1 Wheel, 2 Full 80%, 1 Full 100% POWER CLEAN MAX OUT 2 x 5 snatch 60% Saturday GREELEY INVITE Post - Workout Comments Intensity of load by day ALL CORE LIFT RECORDS BROKEN Su M T W T F Sa X X X Hard SQUAT 605; BENCH 375; CLEAN 335. Med X X Easy X RECOVERY TIME MUCH LONGER. Rest X Session Planner Event group / Athlete: ALEX Mesocycle # COMP Mircocycle # 25 Day/Date: Wed/5 May Comments: opponent threw 58' last week Goal(s) for session: 60' x 3 Weather: 70's Units Dosage Results Run 800 NOT FEELING WELL. SHOT 14 lb. 1 x 5 w/o rev DISTANCE OFF 3-4' 12 lb. 1 x 5 w/o rev SLOW MOVEMENT PATTERNS 12 lb. 1 x 5 with reverse GLIDES REDUCED # BY ONE. 12 lb. 3 x 5 Glide 80, 80, 95 12 lb. 1 x 3 Glide 100% SPRINT 4 X 20M 8
Failing to plan is planning to fail Mircocycle # Dates Event group Theme for week: Comments: Sunday Monday Tuesday Wednesday Thursday Friday Saturday Intensity of load by day Post - Workout Comments Hard Med Easy Rest Su M T W R F Su Session Planner Event group / Athlete: Mesocycle # Mircocycle # Day/Date: Comments: Goal(s) for session: Weather: Units Dosage Results 9