Professional Documents
Culture Documents
Physical General
Physical Specific
Specific Physical Preparedness
Posture Bodyline Balance Reaction Time Energy systems (Aerobic Anaerobic)
Physical Specific
Movements specific to an event
Diving Turning Breakouts Breathing technique Stroke breakdown (Catch, hip rotation, kick)
Physical - Movements
Simple to advanced movements
Squat jump - Depth jump off box Clean Clean, press, squat
Physical - Movements
Strength to weight ratio and flexibility
Chin-ups Push-ups Plyometrics Pilates
Olympic weightlifting
Explosive power Athleticism & mastery of critical motor recruitment patterns Multi-joint movements
Track
1500m
El Guerrouj
Swimming
3:26
1:41 43 19.1
400m 3:40
Biedermann
800m
Kipketer
200m 1:42
Biedermann
400m
Johnson
100m 46
Cielo
200m
Bolt
50m
Bousquet
20.9
Physical - Overload
To increase speed endurance, muscles must work for a longer period of time than they are used to or at a higher intensity.
Ex. 100 x 25s @100 Pace 10 0n 60-50 easy 10 on 60-100 easy 10 on 55-150 easy 10 on 50-200 easy 10 on 45-250 easy 10 on 40-300 easy 10 on 35-350 easy 10 on 30-400 easy 10 on 25-450 easy 10 on 20-500 easy
Physical - Specificity
Consistency
If you want to be a better sprinter, you need to SPRINT! Attitude/Mind-set (Belief)
Repetition
Exercise movements, energy systems utilized, and training intensity must be closely paralleled by the training routine to derive the intended performance enhancements. Over-kill: How much is too much? Cesar (Mare nostrum 22.5 Olympics 21.3)
Physical - Adaptation
Rest
Continual stress on the body and constant overload will result in exhaustion and injury, and a decrease in efficiency. Increased efficiency
Recovery
Swimmers learn to coordinate muscle movements and develop event specific skills. Tuesday/Thursday at Auburn are RECOVERY days.
2 hour workouts; Wed morning off Tuesday and Thursday morning off Power/skills, Recovery, Progression (3 swim, 2 kick)
7-8000m per workout: 2000 W-up, 4000 Main set, 1000 Cool-down 4-5000m per workout: 1000 W-up, 2500 Main set, 500 Cool-down
Physical - Progression
6 Month Season
4 x 1.5 months (6 week blocks) optimal level of overload and an optimal time frame for this overload to occur.
1st: Speed Endurance 2nd: Speed Strength 3rd: Speed Power 4th: Speed Explosiveness
Endurance
Speed
400 pace type work Short rest: 10-40 sec Distances: 50-200m Work: 25-30 min 4 Swim 2 Kick workouts per week 2 Lifts 2 Dry-land
Endurance
Speed
Speed Strength
300 fr/drill or bk/fsr 5min 9 x 25 1 under h2o, 1 @ time and tempo (1.2, 11.0 and 12.5), 1 ez @ :40 125 ez 6 x 50 1 Bk + 1 @ 180-190 300 9 x 25 125 ez 100 from the blocks for time 1:10
Speed Strength
Speed Power
Speed Power
Speed Explosive
- Michael Jordan
Mental - Stress
Stress is a result of our perceptions
When athletes perceive their skill as adequate for the task at hand, they are in a position to trust their bodies and increase the likelihood of experiencing flow or getting in the zone. Fred - France 4x100 Beijing
Anxiety
With good nervousness, athletes interpret these feelings as preparation to compete and think confidently about their ability to trust their bodies. Cesar TYR suit - Beijing
Mental - Concentration
Our ability to focus on certain things and not on others.
Guide athletes in acknowledging their emotions and choosing to engage in facilitative thoughts and behaviors to get through the current situation. Focusing on key details related to success and ignoring potential distractions. Cesars 100 Free Beijing/Rome