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2011 - Halifax, NS . 2015 - Prince George, BC - 22 months away . SSNB can take 9 Female Skaters & 9 Male Skaters Will you be one of them ? . Think about it for a moment : Why do you want to go to the next Canada Winter Games ? . 2015 - Prince George, BC . - PowerPoint PPT Presentation
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2011 - Halifax, NS
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2015 - Prince George, BC - 22 months away
Think about it for a moment :Why do you want to go to the next
Canada Winter Games ?
SSNB can take 9 Female Skaters & 9 Male Skaters
Will you be one of them ?
3
2015 - Prince George, BC
Your answer from the previous slide
COULD have a lot to do in determining if you will make it .
4
2015 - Prince George, BC
The Canada Games Process
is a Learning process
1. about yourself
And 2. about what you are willingness toCommit to make TEAM NB.
5
1st Reality
TRAINING : IF You think your going to do
the same old training that you have done in the past and make the TEAM .
- Your Wrong!
Think about it !How can you expect to make BIG improvements
If your going to do the same training at the same intensities.
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2nd Reality
The NEED to Learn the value of GOAL SETTING
And learning to build a process that makes it work for you.
- You will need goal setting in almost every training you will do ( once you get a decent base) .
- You will Learn the value of setting goals in every day practice.
- You will learn the difference between Outcome Goals and Process Goals and which is more important for You to focus on now.
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3rd Reality
Development of TIME MANAGEMENT SKILLS :
You all have busy lives – and LEARNING how to prioritize your daily life schedule to allow the proper
TIME & QUALITY For your - Training sessions
- Proper Rest & Recovery - Proper Nutrition
Along with ALL the other things going on in your life .
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4th Reality
You Cannot do everything !
If your going to give the Canada Winter Games the proper respect an event of that magnitude deserves.
Something has to give.
You have choices to make !
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Looking at a few Training Program items
TIME FRAME Intensity rest REST
10 + minutes 4.5
10 + minutes (70) 5.0
AC 10 + minutes 5.5
10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min
2 min to10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
Intensities will go from 4.5 to 10 & Recovery rests vary dependant on the time frame
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My Summer /Fall Training Priorities for T2T
TIME FRAME Intensity rest REST SUMMER FALL Winter
10 + minutes 4.5 + Strength + Strength Maintenance 10 + minutes (70) 5.0 + Strength + Strength Maintenance
AC 10 + minutes 5.5 + Strength + Strength Maintenance
10 + minutes 6.0 + Strength + Strength Maintenance
AP 2 min to10 min 7.0 r = w 8 min + Strength + Strength RUN/ ICE
2 min to10 min 8.0 r = w 8 min + Strength + Strength RUN/ICE
LC 45" to 2 min 8.5r = 6 X
W 15 min ICE
LP 20" to 45 " 9.0r = 5 X
W 12 min ICE
AALC 10" to 20" 9.5r = 4 X
W 10 min speed Speed RUN/ ICE
AALP 1" to 10 " 10.0r = 3 X
W 8 min Speed Speed RUN/ ICE
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Looking at a fewProgram items
Biking Example
Does every one know what a 5 would feel like ?
Biking is a good chance to do controlled deeper breathing.
Bike( AC)
cadence -average 100 RPM 1 x 1 x 70 min 5toss in 5 X 1 minute sprints (120 - 130 RPM)
TIME FRAME Intensity rest REST 10 + minutes 4.5
AC minutes (70) 5.010 + minutes 5.5
10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min 2 min to10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 minLP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 minAALP 1" to 10 " 10.0 r = 3 X W 8 min
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Points to pay attention to
Biking
When every one biked for 70 min - DID everyone go the same distance? Same Speed ?
What other Variables might cause this
Bike( AC)
cadence -average 100 RPM 1 x 1 x 70 min 5toss in 5 X 1 minute sprints (120 - 130 RPM)
TIME FRAME Intensity rest REST 10 + minutes 4.5
AC minutes (70) 5.010 + minutes 5.5
10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min 2 min to10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 minLP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 minAALP 1" to 10 " 10.0 r = 3 X W 8 min
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Program
Running Control your breathing
What pace does a 7 feel like ?
How can you tell ?
warm-up walk
Easy Run ( AP) 1 x 6 x 4 min 4 7
TIME FRAME Intensity rest REST 10 + minutes 4.5 10 + minutes 5.0
AC 10 + minutes 5.5 10 + minutes 6.0
AP 2 min to 10 min 7.0 r = w 8 min 2 min to10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
Again – DID everyone go the same speed in the 4 min runs ?
Same Distance????
DID some maybe RUN harder just to keep up to a group ??
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Program
Running Example
What pace should an 8 feel like ?How will you know ?
warm-up
Run ( AP) 1 x 6 x 2 min 2 8
TIME FRAME Intensity rest REST 10 + minutes 4.5 10 + minutes 5.0
AC 10 + minutes 5.5 10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 minAP 2 min to 10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
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Program
TIME FRAME Intensity rest REST
WITH continuous OXYGEN
AC 10min +AP 2 min to 10 min 8.0 r = w 8 min
Body is working at a higher oxygen
consumption rate than the circulatory system can supply
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min
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Program
Running Example
What should a 9 feel like ?How will you know
warm-up r R
Run ( LP ) 2 x 3 x 30 sec 2.5 min 12 9.0
TIME FRAME Intensity rest REST 10 + minutes 4.5 10 + minutes 5.0
AC 10 + minutes 5.5 10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min 2 min to 10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
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Program
Running Example
What should an 8.5 feel like ?
What is the difference between an Intensity of 8 and 8.5 ?
warm-up r R
Run ( LC ) 2 x 3 x 60 sec 6 15 8.5
TIME FRAME Intensity rest REST 10 + minutes 4.5 10 + minutes 5.0
AC 10 + minutes 5.5 10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min 2 min to 10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 minLP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
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Program
Running Example
Maximal Speed Thinking about practicing reaction times
warm-up r R
AALP ( Speed ) 1 x 5 x 3 sec 30 sec 10
TIME FRAME Intensity rest REST 10 + minutes 4.5 10 + minutes 5.0
AC 10 + minutes 5.5 10 + minutes 6.0
AP 2 min to10 min 7.0 r = w 8 min 2 min to 10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min
LP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min
AALP 1" to 10 " 10.0 r = 3 X W 8 min
Training Basics - Running / Biking / imitations
TIME FRAME Intensity rest REST
AC
10 + minutes 4.5 It is the AC and AP systems that need to be
developed before your body is ready to train in the anaerobic systems
This is the majority of the work this year will take place
We need to grow your engine
10 + minutes 5.0
10 + minutes 5.5
10 + minutes 6.0
AP
2 min to10 min 7.0 r = w 8 min
2 min to 10 min 8.0 r = w 8 min
LC 45" to 2 min 8.5 r = 6 X W 15 min You NEED a good Aerobic base BEFORE you can advance your lactate system
LP 20" to 45 " 9.0 r = 5 X W 12 min
AALC 10" to 20" 9.5 r = 4 X W 10 min ANYTIME - YES - - SPEED is genetic - But we can work with what we have to be faster .
AALP 1" to 10 " 10.0 r = 3 X W 8 min
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An Example of “Training” ? Example 2 min Programs TIME OR DISTANCE
target distance Apr-09 2 X 4 X 2 min 8 telephone poles last 2 only 7 telephone poles Apr-13 2 X 4 X 2 min 8 telephone poles last 2 only 7 telephone poles Apr-17 2 X 4 X 2 min 8 telephone poles last 1 only 7 telephone poles Apr-22 2 X 4 X 2 min 8 telephone poles last 1 only 7 telephone poles Apr-27 2 X 4 X 2 min 8 telephone poles last 1 only 7 telephone poles
May-01 2 X 4 X 2 min 8 telephone poles Did All May-06 2 X 4 X 2 min 8 telephone poles Did All May-11 2 X 4 X 2 min 8 telephone poles Did All May-15 2 X 4 X 2 min 8 telephone poles Did All May-20 2 X 4 X 2 min 8.5 telephone poles last 2 only 8 telephone poles May-25 2 X 4 X 2 min 8.5 telephone poles last 2 only 8 telephone poles May-29 2 X 4 X 2 min 8.5 telephone poles last 2 only 8 telephone poles Jun-03 2 X 4 X 2 min 8.5 telephone poles last 2 only 8 telephone poles Jun-08 2 X 4 X 2 min 8.5 telephone poles last 1 only 8 telephone poles Jun-12 2 X 4 X 2 min 8.5 telephone poles last 1 only 8 telephone poles Jun-17 2 X 4 X 2 min 8.5 telephone poles last 1 only 8 telephone poles Jun-22 2 X 4 X 2 min 8.5 telephone poles Did ALL Jun-26 2 X 4 X 2 min 8.5 telephone poles Did ALL Jul-03 2 X 4 X 2 min 9.0 telephone poles last 3 only 8 telephone poles Jul-08 2 X 4 X 2 min 9.0 telephone poles last 3 only 8 telephone poles Jul-13 2 X 4 X 2 min 9.0 telephone poles last 3 only 8.5 telephone poles
AP
AP
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Training
AP
AP
AC
ACSprin
g 2
013
Fall
201
4
IT is pretty simple !
MOST Skaters NEED to grow their bodies ability to process more oxygen in the Aerobic Power system---as well as get physically stronger.
This takes CONSISTENT DEDICATION as well as TIME .
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T2T Training Basics - Strength
You do not begin strength training with weights - You will work up to that stage eventually
you begin with the basics and get good at them, [Movements – Flexibility – strength ] getting stronger through your ranges of motion and developing joint stability ----- BEFORE you attempt weights .
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T2T Training Basics - Leg Strength 1st Set - 1 X 50 free standing single leg squats (Blocks of 10)- Technical position – Knee to ankle . IF you cannot do a free standing SLQ – Do them with your recovery leg supported on something about your knee height. ( Or a progression there of)
2nd set - Kords (40) - 4 X 10 each way r 3’ ( Focus on Technique) Cadence - 2 down - 0 - 2 up - 0 , staying in a tucked position ( You need to feel your abs are engaged. (do 10 turn and do 10 with other leg and repeat until done) - Lean angle - at least 45 degrees from perpendicular - Make sure support knee stays under
middle of chest when compressed . DO Not grab belt with hand - hold just enough to avoid rotation . Try to drop your shoulder closest to belt support, so your shoulders remain parallel with the ground. Recovery leg DOES NOT touch the ground. During lowest point of compression the recovery leg knee touches the ANKLE of the support leg, weight should be mid foot. Need knee well over toes. ( An angled foot brace gives a better feel of the push to better mimic when you skate).
3rd Set - Position Weight shift - 1 X 4 Min ( 8 sec switches) r 3’ NO ROTATION ( use a mirror –if possible ) - Make sure hip is being pushed across ( All the upper body mass moves in unison) -away from the pushing leg - engage your abs & glutes when you press away. Hips actually go lower while pushing across. Lift extension leg after push is complete - for a 2 count, to make sure your hip is in a proper position.
If you cannot easily do this - why would you need to do WEIGHTS?
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Training Basics - Strength Also GO through remainder of T2T Program 2 times SSNB Plank - 1.5 min
Reverse Sumo - 1 min
Hip Flexor stretch - 2 X 30 Sec ( Both legs)
Straight leg Bobs - 1 X 45 sec
Side Kicks - 1 X 45 sec
IT Band stretch - 2 X 30 sec each side
If you cannot easily do this - why would you need to try to do WEIGHTS?
Just for the fun of it … YOU will be running through this program in the next session
25
Training Basics : Mental Skills
Mental skills discussion is for another Camp But quickly -----the BASICS you have to learn about are -
Commitment Self-awareness
Focus Managing Anxiety levels
Learn how to Visualize Expand your goal setting
Develop a better understanding of your Emotional ControlLearn to be the boss of your attention control
26
Training Basics : Nutrition
Nutrition discussion is also for another Camp
But understanding the concept that if you burn fuel you need to replace it
….. And when are the proper times to consume fuel.Different body types need different replacement levels of fuel.
as well --- the fluid volumes you consume ties into your
perspiration levels from training .
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Training Basics : Recovery & Rest
IF Your going to train properly
You have to learn to give your body the proper recovery breaks based on the systems worked .
You have to give your body the proper rest each day.
More about those important issues in other camps
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SSNB Canada Games Programs
Are on The SSNB Web site http://ssnb.homestead.com/home.html
In the Skaters resource section Go to Training Programs Page
Scroll down to the Train To Train (T2T) box
Different programs every month
NOTE –starting in JUNE their will be a specific T2T program for those considering Men’s Long trackIt will be basically the same routines, but with a fair bit more volume.
The vast majority of Canada Games skaters are to do the T2T program.
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Canada Games Schedule Commitment
C
WG
2015
- PH
ASE # 1
SSNB Canada Winter Games Selection "A" Process
2013 - 2014 Date Group Focus Location
NOTE - all dates WITHIN the skating season are NOT permanent. DATES MAY change , once SSC; FPVQ &
Maritime schedules are confirmed, to better suit event schedules for the current season .
LT &
ST - must do 8 of 13
1 May-12 Sunday LT & ST Testing - Dryland - information Fredericton 2 Jun-09 Sunday LT & ST Dryland -Physical / technical Campbellton 3 July 2 - 5 week LT & ST Dryland -- Ice Camp Quispamsis 4 Jul-21 Sunday LT & ST Dryland -Physical / technical Quispamsis/SJ 5 Aug-11 Mon - Fri LT & ST Dryland -Physical / technical Fredericton 6 Sept 21- 22 Sat - Sun LT & ST Testing - Dryland & ICE Fredericton 7 Oct 19 - 20 Sat - Sun LT & ST Dryland & ICE Campbellton OCT , Nov to Dec 25th - 2 Short Track - any FPVQ / maritime OR SSC Competitions
In the 2013 - 14 season the LT focus should be MORE on training camps and HRs on the LT ice 8 NOV 9 -10 ??? Sat & Sunday LT Quebec LT Camp St Foy 9 NOV / Dec LT Quebec Competition St Foy
10 Dec 28, 29 , 30 Sat , Sun Mon LT & ST TESTING -& Combined Camp Fredericton 11 Jan 3 , 4 , 5 Fri , Sat , Sun LT & ST Halifax LT Combined Camp Halifax Jan, Feb & Mar - MINIMUM 2 Short Track - any FPVQ / maritime OR SSC Competitions
12 Feb , 7, 8 , 9 Fri , Sat , Sun LT Halifax LT Camp Halifax
13 Feb 21, 22, 23 Fri , Sat , Sun LT Halifax LT Camp Halifax
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Canada Games Schedule
2014 - 2015 Date Group Focus Location
NOTE - all dates WITHIN the skating season are NOT permanent. DATES MAY change , once SSC; FPVQ & Maritime
schedules are confirmed, to better suit event schedules for the current season .
PH
ASE # 2
1 Apr-06 Sunday LT & ST Testing Camp Fredericton
LT &
ST - 6 of 9
2 May-04 Sunday LT & ST Dryland -Physical / technical Hampton / SJ 3 Jun-08 Sunday LT & ST Dryland -Physical / technical Campbellton 4 July 5 & 6 Sat & Sunday LT & ST TESTING & Dryland Saint John 5 Aug - 2 & 3 Sat & Sunday LT & ST Dryland -Physical / technical Hampton
6 Aug 18 - 22 Mon - Fri LT & ST SUMMER Camp - Mandatory -see
guide for exceptional circumstance Quispamsis
7 Sept 20 - 21 Sat - Sun LT & ST Dryland & ICE Campbellton
8 Oct 4 - 5 Sat - Sun LT & ST TESTING - Dryland & ICE Fredericton
9 Oct 25 - 26 Sat - Sun LT & ST Dryland & ICE Dieppe???
OCT & Nov - minimum 2 Short Track ALL available Competitions as they fit training schedule
LONG TRACK SCHEDULE -TBD summer / Fall 2014
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2015 Canada Winter Games
It’s very simple
Those who do the work in all the programs facets of sport development
Will be those heading to Prince George.
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For the 2015 Canada Winter Games
Keep the winning tradition !