Combined Events Training Blueprint Schemes Planning And .
Combined Events TrainingBlueprint SchemesPlanning and Periodization:Autumn CyclesDan A. PfaffAltisPhoenix, AZ
CURRENT ROLES Audit coaches and performance staff at institutions of highperformance, globally. Mentor performance staff members on multiple facets of sportexcellence. Gate keeper duties and enforcement driver for action points agreedupon by key stake holders.
KPI’S, A DOUBLE EDGESWORDKey Performance IndicatorsKey Performance Inhibitors
THE CONUNDRUM hen
HOW WE COACH AND PLANFundamentalsEssentialsPhilosophyBiasesCurrent TrendsResearchExperiencesMentorsSynthesisCut and PastePeer InfluencesConstructsExperiment
Global Biology Influences on Speed Development
Global Biology Influences on Speed Development CNS and Peripheral development and pathways
Global Biology Influences on Speed Development CNS and Peripheral development and pathwaysBiochemistry capacities (metabolic and catabolic)
Global Biology Influences on Speed Development CNS and Peripheral development and pathwaysBiochemistry capacities (metabolic and catabolic)Architectural Integrity and Wellness
Programming Insights RangesPercentagesContingenciesThrough networks and extensive library searches, I compiled actual trainingplans from Scandinavia, Russia, DDR, Italy, France, FRG, Cuba, NorthAmerican camps, Caribbean outlier programs, etc over a 5 year period in theearly 70s. I did this for all power and speed events in our sport. I was driven tofind big rocks that had huge cost/benefit effects on development and longcareer life.
DosagesSting not DestroyThe optimal dosage is the dosage that gives the desired effect with minimum sideeffects."X," in some circumstances two times "x" or three times "x" or even more at a giventime will consequently provide a greater benefit. Also patterns within the day, week,cycle, etc.
GENERATIONAL CLASSIFICATIONSCHEMES
GENERATIONAL EXAMPLE: POLE VAULT
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises3rd: Acceleration, Speed and Jumps exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises3rd: Acceleration, Speed and Jumps exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises3rd: Acceleration, Speed and Jumps exercises4th: Weight Training, Plyometrics, Throwing, Gymnastics,Alactic Runs, Wellness Exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises3rd: Acceleration, Speed and Jumps exercises4th: Weight Training, Plyometrics, Throwing, Gymnastics,Alactic Runs, Wellness Exercises
GENERATIONAL EXAMPLE: POLE VAULT1st: Competition Length Jumps2nd: Various shorter run jumps and event specific exercises3rd: Acceleration, Speed and Jumps exercises4th: Weight Training, Plyometrics, Throwing, Gymnastics,Alactic Runs, Wellness Exercises*note: very little general or 5th generation work
ERGONOMICS OF COMBINEDEVENT SCORING TABLES Biased to power/speed Evaluate cost/benefit factors for the oneendurance event compared to the other events Many methods to train anaerobic glycolysis
GENERAL THOUGHTS ON PLANNING
GENERAL THOUGHTS ON PLANNING More integratedand unified
GENERAL THOUGHTS ON PLANNING More integratedand unified Less general in work tasks
GENERAL THOUGHTS ON PLANNING More integratedand unified Less general in work tasks Generational considerations in all designs
GENERAL THOUGHTS ON PLANNING More integratedand unified Less general in work tasks Generational considerations in all designs Template designs with prescriptive implementation
GENERAL THOUGHTS ON PLANNING More integratedand unified Less general in work tasks Generational considerations in all designs Template designs with prescriptive implementation Power/Speed sports have lots ofcommonalities
GENERAL THOUGHTS ON PLANNING More integratedand unified Less general in work tasks Generational considerations in all designs Template designs with prescriptive implementation Power/Speed sports have lots of Wellness factors have become more prevalentcommonalities
SPECTRUMSMost paradigms and concepts are more spectral than absolute. Istruggle with absolutists.
ONE NEEDS TO STARTSOMEWHERE
BOX TICKING DISEASEVersus
MONITORING: FIELD SYSTEMS
MONITORING: FIELD SYSTEMSPostureBody Language
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythm
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythmCoordination
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythmCoordinationFeedback and tone of voice
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythmCoordinationFeedback and tone of voicePerceived Exertion
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythmCoordinationFeedback and tone of voicePerceived Exertion
MONITORING: FIELD SYSTEMSPostureBody LanguageRhythmCoordinationFeedback and tone of voicePerceived Exertion***Evaluated against normative maps!
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines Designed Wellness Programs
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines Designed Wellness Programs General Strength, Special Strength and RegenerationActivities
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines Designed Wellness Programs General Strength, Special Strength and RegenerationActivities A Designed Cool Down Series
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines Designed Wellness Programs General Strength, Special Strength and RegenerationActivities A Designed Cool Down Series Prescribed Therapies and Rehab
A GENERALIZED OVERVIEW OF ALL SEASONTRAINING SESSIONS A Warm-up Scheme A Technical or High Neural Demand Activity Appropriate Power or Elastic Strength Routines Designed Wellness Programs General Strength, Special Strength and RegenerationActivities A Designed Cool Down Series Prescribed Therapies and Rehab Fascial Homework Series and Hydrotherapy
THE WARM-UP
THE WARM-UP Specific to tasks and demands of that day
THE WARM-UP Specific to tasks and demands of that day Warming, attentional and vibrational activities
THE WARM-UP Specific to tasks and demands of that day Warming, attentional and vibrational activities Static flexibility and Fascial work
THE WARM-UP Specific to tasks and demands of that day Warming, attentional and vibrational activities Static flexibility and Fascial work Sprint awareness exercises
THE WARM-UP Specific to tasks and demands of that day Warming, attentional and vibrational activities Static flexibility and Fascial work Sprint awareness exercises Dynamic flexibility work
THE WARM-UP Specific to tasks and demands of that day Warming, attentional and vibrational activities Static flexibility and Fascial work Sprint awareness exercises Dynamic flexibility work Acceleration progressions
Rest IntervalsThe Most Understudied Variable in Sprint Training
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormone
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levels
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosis
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormones
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormoneselevate protein synthesis
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormoneselevate protein synthesisprotein turnover
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormoneselevate protein synthesisprotein turnoverrepair, regulation of various metabolic functions
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormoneselevate protein synthesisprotein turnoverrepair, regulation of various metabolic functionselevated levels of circulating microRNA
Rest IntervalsThe Most Understudied Variable in Sprint Training circulating growth hormonecortisol levelsintensity-associated acidosiselevation of other hormoneselevate protein synthesisprotein turnoverrepair, regulation of various metabolic functionselevated levels of circulating microRNAlevels of circulating regulators of vascular and anabolic adaptive responses
MONDAY, AUTUMN Warm-up A Throw, Javelin, MB series, Weighted balls Acceleration Development (10-40m, with sets of 3 or 4 x 3-5 efforts in each set) use 1’ and 3’recoveries; use blocks, group starts, rollovers or fly-ins emphasize mechanics, rhythm andrelaxation can add one to two special speed endurance runs with 5’ recoveries Multiple Jump Series: 5 x 5 hurdles at 33” and 2m spacing; dynamic or static to needs orMultiple Throw series: “Grenade” x 5 reps (OHB, BLF, repeat with one jump before launch) Useheavy implement! R 2 Wt. Training: Olympic lifts, Presses, and Leg Series; Ancillary lifts: Russian Twists and NegativeToe Risers, stabilization loads Cool Down with 5’ of jog/skip routines Fascial and target therapies only Hydrotherapy Session, 15’
ACCELERATION
ACCELERATION
KPI’S FOR ACCELERATION
KPI’S FOR ACCELERATION Spinal and Hip Engines
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application Stride Rate of Change
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application Stride Rate of Change Stride Frequency/Stride Length Harmony
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application Stride Rate of Change Stride Frequency/Stride Length Harmony Total Body Axis to Ground Angles
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application Stride Rate of Change Stride Frequency/Stride Length Harmony Total Body Axis to Ground Angles Appendage Positions and Transitions
KPI’S FOR ACCELERATION Spinal and Hip Engines Joint and Muscle Order Projection Angles and Force Application Stride Rate of Change Stride Frequency/Stride Length Harmony Total Body Axis to Ground Angles Appendage Positions and Transitions Ground Contact, Amortization and Flight Times
Stride Length, Frequency and Resultant Velocity CurveMasamichi Okudaira
Hurdle Hops, Freeze Series
Hurdle Hops, Freeze Series
Freeze Series, frontalview
Freeze Series, frontalview
Single Leg Hurdle Hop, Freeze Series
Single Leg Hurdle Hop, Freeze Series
One hop, between leg forward throw
One hop, between leg forward throw
One hop forward, overhead backOne Hop , OHB throw
One hop forward, overhead backOne Hop , OHB throw
LEG SERIES LIFTSWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUSWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POPWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP DeadliftWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP Deadlift Push PressWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP Deadlift Push Press JerksWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP Deadlift Push Press Jerks Split DropsWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP Deadlift Push Press Jerks Split Drops Jump SquatsWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS High Box Step-up with POP Deadlift Push Press Jerks Split Drops Jump Squats Lunge JumpsWhy, when, frequency, knock on effects?
LEG SERIES LIFTS Low Box Step-up PLUS
Blueprint Schemes Planning and Periodization: Autumn Cycles . CURRENT ROLES . Various shorter run jumps and event specific exercises 3rd: Acceleration, Speed and Jumps exercises 4th: Weight Training, Plyometrics, Throwing, Gymnastics, Alactic Runs, Wellness Exercises
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Combined ASTM and ASME for 304L 2 Corrected Acerinox code for HRA Show difference between 523 and 543 Removed 509 3.1.1 Fixed tolerance specification ISO 9444-2 3.1.1.1 Changed lengths for 8-10mm and 10-16mm thickness and added a footnote 3.1.3.1 Removed 3CR12Ti, 3CR12LT and 304H Added 40975, 439 Combined ASTM and ASME for 304L Added gauges for 40920 Added footnote references for 4 and 5 3.1.3 .
