young athlete development to adult high performance · young athlete development to adult high...
TRANSCRIPT
Young athlete development
to adult high performance
Tomasz Lewandowski
Track and Field national coach
Head coach/ distance running
Lisboa, 20-21.10.201
INTRODUCTION
ABOUT LECTURER:
Athlete
PE Teacher
Instructor of many sport events
Highest level track and field coach
Head coach in national team – middle and
long distance
TRACK AND FIELD Education 2004 master degree Title: Load optimization for young distance
runners. 2006 postgraduate studies Level II of coaching 2007 sports management and marketing – postgraduate
studies 2009 First Level diploma in coaching Title: How to develop young runners to
compete in the finals in World Championships.
2010 - ??? PhD studies 2012 - Master Level Coach Title: Can we make a champions?
RESAULTS OF MY WORK IN SPORT
Sports Ministry Prizes/ outstanding sports performance and work for sports science and coaching\ European Athletics Coaching Award 2011
Golden Cross of Merit for sport achievements awarded by the President of Poland
Nomination as a national coach for European Championships, World Championships, Olympics Games (30 times)
more than 60 national medals, the best were in finales in biggest T&F championships, bit many national records, AND STILL CONTINUE SPORTS LIVE WITHOUT INJURIES!!!
My best master athlete won many medals in World Master Games, WCH and ECH outdoor and indoor Fireman team won polish championships and qualif.to WCh (4 disciplines, 10 events)
POLISH TEAM getting better and better performance every year
Półfinał MS Berlin 2009
Ready for serious running?
http://www.youtube.com/watch?v=pd_qsTFo5iY&feature=related
http://www.youtube.com/watch?v=gSG-41fQxFs
SPORT AS A TOOL
Championship
It is a part to keep kids out of troubles
Health
Prepartion to adult life
Be a good men
Job
Adventure/trips/people
Get a scholarship
Challenge
Coach! dont be selfish, dont fulfil your dreams using the athlete. You are a teacher, your goal is to help athlete !!
MAKE A SYSTEM FOR ATHLETE, dont take a system and push athlete in!!
HOW TO DEVELOP ?
Practice 3-6 times per week
Camps 3-5 per year (10-14 days)
Diet (general)
Mentaly training
Prevention
Blood test
Good coach (dosen’t squeeze but develop)
Motivation, fun, adventure, passion!
Sleep /understanding! Rest/recovery
No stress! Dont push them. Dont expect!
Prevention First: proper development, health (blood tests); and then the training participated in gym classes with students studying physical education at the university team sports, swimming, yoga, dancing, aerobics.
Day off in Sunday, week off after cross or indoor seasion After the season, Marcin does not run for a month (two weeks daily regeneration treatment, two weeks- holiday) Change the shoes
HOW TO WORK WITH FUTURE
WORLD CHAMPION ??
Practice 6 times per week
5- 7 Camps per week (14-45 days)
Special diet
Special care (physio, recover, treatment)
Supplements
Prevention!!
10% /30x 4-10mmol
Progressive run, tempo run,
Faltreck, intervals.
Cross-Trials, Hurdles, medicin ball, weights, gym, Coordination, jogging, steady runs, tempo runs,
runing games 23 % km / 70 sessions
Hurdles, medicine and stability ball,
weights, gym, Coordination, jogging,
steady runs, „running fun”
60 % km / aprox.180 sessions
Base 2: runs 2-4mmol,
strenhthening exericises - progressive
Base 3: Building -Processing
Mix work
Success Pyramid 2010
Base 1: Aerobic runs < 2mmol, strengthening exercises -statistic
7% / 20x Competitions, special work
BASE 1 + BASE 2 + BASE 3 = ???
Jogging, easy run, steady run – threshold, cross country - trials, strides, mix zone pure speed / dynamic session
Skips, jumps, hurdles, drills, agility
Strengthening training (gym, medicine balls, stabilization, jump drops, circle training)
Games, gymnastic, bike, swimming, sauna…
But where is specific training? Tempo, race speed, speed endurnace trainning?
BASE 1 + BASE 2 + BASE 3 =
ready to serious running No injury!
Boried, tired
Feel the rythm, can change it easly and increase pace
Good Coordination – body under control
Right position – good stabilization
Good technic - Economic motion
Strenght/endurnace/speed
Specific training /weights, speed/
Striving for perfection - details.
Growing sport level with growing
requirements.
Sunday lunch
Not only deal with training, but sometimes stand on guard of the shape
Travels
Weather
Rest after lunch or before?
KEY POINTS
1. THE BASE IS THE MOST IMPORTANT IF YOU WANT TO HAVE THE HIGH TOP
2. THERE IS NO SHORTCUT TO THE TOP, make step by step system
3. SYSTEM HELPS ATHLETES (not for coach)
4. RUNING IS NOT ONLY ABOUT RUNNING
5. TRAIN SMARTER – NO HARDER!!
If you need any help, advice, don’t
hesitate to contact me!
THANK YOU!!
www.lewandowski-team.pl
Phone: +48 508 197 240
E-mail: