IARU COACHING CLINICS 2005IARU COACHING CLINICS 2005

1.1. TRAINING PLANNINGTRAINING PLANNING

2.2. TALENT IDENTIFICATIONTALENT IDENTIFICATION

3.3. ROWING TECHNIQUE & FAULT CORRECTIONROWING TECHNIQUE & FAULT CORRECTION

Presented by:Presented by:

Harald Jahrling – Head CoachHarald Jahrling – Head Coach

Debbie Fox – Assistant Coach Debbie Fox – Assistant Coach

Training Planning Training Planning Failing to plan means planning to failFailing to plan means planning to fail

Training PlanningTraining Planning

Basic Principle of Sports TrainingBasic Principle of Sports Training

• External & internal loading External & internal loading • SensitivitySensitivity

• Stimuli & stimulationStimuli & stimulation• AdaptationAdaptation

Training PlanningTraining Planning AdaptationAdaptation

AdaptationAdaptation Aerobic Aerobic PeripheralPeripheral

Fuel Fuel UtilisationUtilisation

Aerobic Aerobic Central 1Central 1

Lactate Lactate ToleranceTolerance

Anaerobic Anaerobic Central Central

IntensityIntensity 60-75% 60-75% of max hrof max hr

60-75% 60-75% of max hrof max hr

75-85% 75-85% of max hrof max hr

85-95% 85-95% of max hrof max hr

95-100% 95-100% of max hrof max hr

Time Time FrameFrame

3-6 mths3-6 mths

?? Years?? Years3-6 mths3-6 mths

?? years?? years1-2 mths 1-2 mths 2-3 years2-3 years

1-2 mths1-2 mths 4-6 4-6 weeksweeks

Exercise Exercise TypeType

U3-U1U3-U1 U3-U1U3-U1 U2-ATU2-AT Long Long IntervalInterval

Short Short IntervalInterval

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Training PlanningTraining Planning Analysis Analysis Goal SettingGoal Setting Periodisation Periodisation Contents Contents Monitoring Monitoring

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AnalysisAnalysis Past AnalysisPast Analysis## Last year(s) retrospectLast year(s) retrospect Results from regattas, trials, tests, trainingResults from regattas, trials, tests, training Technique, tactics, attitude Technique, tactics, attitude Effectiveness of training methods used Effectiveness of training methods used Situation Analysis Situation Analysis # Basics for new plan# Basics for new plan Quality of the athletes – strengths and weaknesses Quality of the athletes – strengths and weaknesses Availability of athletes, venues, equipment, etc.Availability of athletes, venues, equipment, etc. Social and personal restrictionsSocial and personal restrictions Background problemsBackground problems Peaking Peaking

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Goal SettingGoal Setting Major GoalMajor Goal## Each year should have one major goal only Each year should have one major goal only Highest possible outcome, end of season peaking Highest possible outcome, end of season peaking Best result of the year Best result of the year All means towards achieving main goal All means towards achieving main goal Minor Goals Minor Goals # Break down of major goal into many minor goals# Break down of major goal into many minor goals Goals for each phase of training periodGoals for each phase of training period Physical goals Physical goals Technical goals Technical goals Tactical goals Tactical goals Mental goalsMental goals

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PeriodisationPeriodisation Periodisation is the timetable to achieve Periodisation is the timetable to achieve

the major goalthe major goal## Year or part year program divided in phases (macro Year or part year program divided in phases (macro

cycles) cycles) Preparation phasePreparation phase Competition phaseCompetition phase Transition phase Transition phase ## Macro cycles divided in meso cycles (4-6 weeks)Macro cycles divided in meso cycles (4-6 weeks) Training rhythmTraining rhythm Main focus and methods usedMain focus and methods used Training v competition Training v competition

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Periodisation Periodisation Relationship between volume, intensity & stress Relationship between volume, intensity & stress

during a mono-cycleduring a mono-cycle

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PeriodisationPeriodisationWave structure in a mono-cycle year including Wave structure in a mono-cycle year including

Macro (I), Meso (II) and Micro (III) cyclesMacro (I), Meso (II) and Micro (III) cycles

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PeriodisationPeriodisationThe high performance model in regards to The high performance model in regards to

volume and intensityvolume and intensity

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Establishing a Training Establishing a Training ProgramProgram

The following steps should be taken into consideration when establishing an annual training program:

Determine major competitionDetermine major competitionAllow 2-3 weeks for Allow 2-3 weeks for COMPETITION PHASECOMPETITION PHASEAllow 3-4 weeks for Allow 3-4 weeks for PRE-COMPETITION PRE-COMPETITION

PHASEPHASEDivide remaining time equally between Divide remaining time equally between

PREPARATION I PREPARATION I andand PREPARATION II PREPARATION II

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Training Program cont.Training Program cont.

List Regattas, Training Camps, Exams/HolsList Regattas, Training Camps, Exams/Hols

Construct volume graph (sessions, km or Construct volume graph (sessions, km or minute per week) based on macro cycle minute per week) based on macro cycle effect to peak at major competition - effect to peak at major competition - basic rule of thumb is that as intensity basic rule of thumb is that as intensity increases then volume decreasesincreases then volume decreases

Plan tests (type and date) on significant Plan tests (type and date) on significant phase changesphase changes

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ContentsContents

Setting general and specific training meansSetting general and specific training means# Meso Cycles divided into Micro Cycles# Meso Cycles divided into Micro Cycles Setting main target areas Setting main target areas Training rhythm within meso cycle – repetitive Training rhythm within meso cycle – repetitive

structuresstructures Setting weekly and daily structuresSetting weekly and daily structures Planning each sessionPlanning each session# Individualisation# Individualisation Looking at each individual athletesLooking at each individual athletes Setting individual programs within main frameSetting individual programs within main frame Working on weaknesses earlier Working on weaknesses earlier Concentrating on strengths later Concentrating on strengths later

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MonitoringMonitoring As soon as the program starts As soon as the program starts

constant monitoring is required constant monitoring is required ## Plan v ActualPlan v Actual Comparing planed results against achieved Comparing planed results against achieved

outcomesoutcomes Adjusting plan if necessary to accommodate full Adjusting plan if necessary to accommodate full

developmentdevelopment Setting new minor goalsSetting new minor goals Adjusting major goal if necessary Adjusting major goal if necessary A PLAN IS NOT A DOGMA BUT A GUIDE A PLAN IS NOT A DOGMA BUT A GUIDE

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Monitoring TrainingMonitoring Training

daily (hr, weight, sleep, fatigue)daily (hr, weight, sleep, fatigue) weekly (video, boat speed)weekly (video, boat speed) monthly (summary chart, informal monthly (summary chart, informal

tests, formal tests on and off water)tests, formal tests on and off water) quarterly (physiological status)quarterly (physiological status) half yearly (medical profile)half yearly (medical profile) EVALUATIONEVALUATION

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TestingTesting

Test for the coach and athletesTest for the coach and athletes

( not just for science! )( not just for science! ) Feedback must be quick and usefulFeedback must be quick and useful

alter or confirm training programalter or confirm training programpsychological for athlete confidencepsychological for athlete confidence

Boat speed - prognostic speed %Boat speed - prognostic speed %

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Training PrinciplesTraining Principles SpecificitySpecificity ProgressionProgression IndividualityIndividuality VarietyVariety OverloadOverload RecoveryRecovery ReversibilityReversibility

2020

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Classification of TrainingClassification of Training Heart rateHeart rate RatingRating LactateLactate Perceived exertionPerceived exertion Training intensitiesTraining intensities

U3,U3,UU2,2,UU1,1,ATAT,,TTr,r,AAnnperiodisation of endurance training periodisation of endurance training

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Classification of TrainingClassification of TrainingIARU Training Classifications

Class Name Energy Duration Lactate HR Rate Speed

U3 Utilisation 3 Fat Glycogen

  <2mmol/l <75% of max low <75%

U2 Utilisation 2 Fat Glycogen

60-120min <2mmol/l >75% of max low - 20 75-80%

U1 Utilisation 1 Glycogen Fat

30-60min 2-4mmol/l >80% of max 18 - 24 80-85%

AT Anaerobic Threshold

Glycogen Fat

15-30min 4-6mmol/l >90% of max 24 - 30 85-90%

T Tranport Glycogen 5-20min 6-10mmol/l <100% of max 30 - high 90-95%

AN Anaerobic Glycogen 5-10min 10-max mmol/l

100% high 95-100%

S Speed CP Glycogen

<60sec reps up to max up to 100% max >100%

PS Power Strokes Glycogen Fat

15-30min 4-10mmol/l >80% low - high  

GS General Strength

CP Glycogen

60-120min        

DS Dynamic Strength

CP Glycogen

60-90min        

SE Strength Endurance

Glycogen Fat

90-120min 2-6mmol/l >80% low - high  

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IntensityIntensity GuideGuideIntensityAnnualPreparation 1 Preparation 2 Pre-Competition Competition

U3/U2 80.00% 80.00% 75.00% 75.00%

U1/AT 15.00% 15.00% 15.00% 10.00%

TR/AN 5.00% 5.00% 10.00% 15.00%

Annual

U3/U279%

0%

0%

U1/AT14%

0%

0%

TR/AN7%

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Long Term PlanningLong Term PlanningFour year progression Four year progression