Transcript SKI PROGRESSION

TRAINING PROGRESSION – BALANCING
DISTANCE, STRENGTH AND INTENSITY
THROUGHOUT THE YEAR.
Bryan Fish
CXC Team Coach
• Definition of Progression
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A series with a Definite Pattern of Advance.
A Forward Movement in a Particular Direction.
The Act of Moving Forward Toward a Goal.
• Components of Progression
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Starting Point (BASELINE)
Method or Action to Advance from a Starting Point (STRUCTURED PLAN)
Finishing Point (GOAL)
• Training progression - planned increases in distance, intensity and
work loads that push us forward to a new and improved
performance level.
• ESTABLISH A BASELINE
• Health Screening/ Physical – (cardiac, structural, joint, muscle
imbalance, flexibility)
• Establish Training Zones – (VO2 testing &/or Lactate Testing profile
if available OR Heart Rate approximation)
• Threshold pace approximation = consistent pace (pace, HR &
lactate remain stable) between 35-60 min effort.
• MaxVO2 pace approximation = consistent pace between 10-15 min.
effort.
• General strength assessment
• Training History and Athletic Background
• Amount of Time Available for Training - Training needs to Support a
Healthy and Sustainable Lifestyle and Not Conflict It.
SET A QUANTIFIABLE GOAL
EXAMPLE – Ski Faster than a 2:55:45 American Birkebeiner on
Saturday, February 23rd, 2008 (in an attempt to make Wave One).
SET INCREMENTAL GOALS (INTENSITY)
Dryland
Birkie Time
Current
3:08:00
Goal #1
2:55:45
Goal #2
2:55:45
On -Snow
Birkie Time
Goal #3
2:55:45
Goal #4
2:55:45
Goal #5
2:55:45
Goal #6
2:55:45
Evaluation
Date
Feb-06
5 Km Rollerski
(Birkie
Terrain)
0:17:35
0:16:10
Evaluation
Date
10 Km ski
(Birkie
Terrain)
0:28:00
Evaluation
Date
May-07
3 Km Track Run
Evaluation Date
400m Track
(estima
ted
pace)
0:12:25
May-07
01:39.33
0:11:30
9/8/2007
01:32.0
Evaluation Date
30 Km ski
(Birkie
Terrain)
12/1/2007
Evaluation
Date
20 Km ski
(Birkie
Terrain)
1/1/2008
0:57:00
1/15/2008
1:30:00
2/23/2008
Evaluation
Date
2/15/2008
• GENERATE A STRUCTURED PLAN
• The structured plan needs to follow general
endurance training principles.
• Progression is necessary for all aspects of
skiing.
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Distance Training (General, Specific, Over Distance)
Intensity Training (Sprint, 5KM, 10KM, 30KM, Threshold, 50KM)
Strength Training (Specific, preparatory, resistive, power)
Technique (Classic & Skate)
Neuromuscular (speeds, propreceptive, Balance)
• GENERAL ENDURANCE TRAINING PRINCIPLES
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Energy Systems and Energy Stores
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Oxygen System
Breakdown of Fats – fat stores in the body. Fats last a great deal of time (approx. 120hrs)
- Fats + Oxygen +ADP  carbon dioxide + ATP + water
Breakdown of Carbohydrates (Glycolysis) – stored in the liver and muscles. Glycogen stores last approx. 60 to 90 minutes.
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Phase 1: glucose + ADP  lactic acid + ATP
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Phase 2: lactic acid + oxygen + ADP  carbon dioxide + ATP + water (at lower exertions – aerobic)
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Lactate System – At higher exertions, the second phase of glycolysis can no longer neutralize the lactic acid formed in phase 1
(anaerobic)
Phosphate System – creatine phosphate stored within the muscles. Creatine phosphate is expended within 10 seconds
(Lactate Threshold Training by Peter Janssen, MD Human Kinetics 2001)
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GENERAL ENDURANCE TRAINING PRINCIPLES (CONT.)
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Muscle Recruitment
• GENERAL ENDURANCE TRAINING PRINCIPLES
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SUPERCOMPENSATION - refers to the ability of our bodies to adapt to and
eventually overcompensate for the stress of exercise.
The body can adapt to small amounts of stress and then recovery is necessary.
(Basic premise for hard days followed by easy days)
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The body adapts to the same stress after 6-10 weeks, so it is necessary to change
training after this adaptation period for improvement to continue.
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Ski Specific activities are necessary for muscular and neuromuscular system
development.
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80-20 Rule - Approximately 80% of an overall endurance training plan is distance
training and the remaining 20% is strength and intensity.
• GENERAL ENDURANCE TRAINING PRINCIPLES
(CONTINUED)
• Specific Training Intensities should target specific systems of the
body.
• Aerobic Endurance Training – improve efficiency of fat burning,
oxygen uptake, oxygen utilization, improve efficiency of slow twitch
muscles
• Threshold Training – Stresses both the aerobic and anaerobic
systems. Enabling the skier to ski faster with less anaerobic
contribution.
• Max VO2/ Anaerobic training – improve maximum stroke volume
from the heart, improve lactate buffering, etc
• OVERALL YEARLY PLAN
SPRING
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General aerobic activities
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Low resistive general strength training
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A small amount of intensity training to maintain gains from last season.
SUMMER
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Development of the aerobic system is the prime focus in summer.
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Strength improvements are also a priority & greater loads (weight) are added to the general
implemented .
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Threshold based intensity prevails with an occasional max VO2 effort.
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Increase in distance specificity
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Addition of plyometrics to strength training.
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Ski specific speeds.
• OVERALL YEARLY PLAN (CONTINUED)
FALL
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Increase in intensity and maintenance or slight increase in threshold training.
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Ski specificity is of greater importance for all training systems.
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Ski specific power
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Maintenance or slight increase in aerobic training
WINTER
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Emphasis is on racing.
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Fine tune technique.
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Maintain aerobic endurance and strength.
• INTENSITY SCALE
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(Better Training for Distance Runners by Martin and Coe)
• YEARLY OUTLOOK
• IN CONCLUSION
• Progression is the central principle utilized to develop an
effective training program.
• Essential Components
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Baseline
Primary Goal
Incremental Goals that support the primary goal
A plan that includes small advances from the baseline toward the
incremental and primary goals
– Monitoring and evaluation to ensure the plan is allowing for
forward movement toward the goal.
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CXC TEAM PROGRESSIONS
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Intensity
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Strength
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General Aerobic Endurance (overall volume & workout length)
Specific Aerobic Endurance (overall volume & workout length)
Over Distance (workout length – 2-5.5 hrs)
Technique & Neuromuscular Coordination
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General Strength
Specific Strength
Isometric
Spenst
Circuit
Distance
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Sprint
Max VO2
6mmol (approx. 10km pace)
4mmol/ Threshold (approx. 1 hr race pace)
Dryland Technique Drills
Rollerski & Ski Technique Drills
Speeds or Pick-ups
General speed & neuromuscular coordination development
Active Recovery & Warm-up & Cool-Down