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Overview of Presentation
Genetic Jackpot?Development PhasesTraining DevelopmentMental skills DevelopmentWhat is SuccessHow Should You Plan Your development?Freaks! And How to Make One!Don’t be NormalStrength Training / FlexibilityNutritionLTD (Long Term Development / Goal Setting
CHARACTERISTICS
MENTAL TOUGHNESS – HATE TO LOSE
PHYSICALITY – ANTHROPOMETRY / SHAPE
PHYSIOLOGY – TYPE AND SIZE OF THE ENGINE
AQUATIC BALANCE – BUOYANCY /CENTRE OF MASS / %BF / MUSCLE DENSITY / BODY SHAPE / FLEXIBILITY
SO…ARE THEY BORN OR MADE??
Genetic Jackpot – Are Olympians Born or
Made?
AQUATIC COMFORT
LEARN TO SWIM
MOTOR SKILL DEVELOPMENT
CARDIOVASCULAR DEVELOPMENT
RACE SPECIFIC DEVELOPMENT
Development Phases
GREATEST PREDICTOR - HARD WORK – SELF GRADE
365 DAYS A YEAR – AGE GROUP ‘BREAK POINT VOLUME• MEAN ANNUAL VOLUME (BILL SWEETENHAM)
SKILLS AND DRILLS• STARTS / UNDERWATER TURNS / FINISHES
Training Development
LEARNING•CODING AND PROGRAMMING – AFFINITY WITH THE WATER•CONNECTION + LOOKING BIG IN THE WATER•BALANCE AND TEMPO•CONTINUOUS KICKER (LAST SUCCESSFUL NON KICKER LATE ’80’S/EARLY 90’S)•NEED RANGE (DPS)•HOW TO THINK AND CONCENTRATE
THINKING•SWITCH ON / SWITCH OFF
GETTING IT PERFECT•BUILDING PRESSURE } PRESSURE IS A GOOD THING•HANDLING PRESSURE }
Training Development
PRIMARY MENTAL SKILLS•GOAL SETTING•SELF TALK•VISUALIZATION•ACTIVATION / RELAXATION•FOCUS / CONCENTRATION
BENEFIT•PERFORMANCE ENHANCEMENT•CONSISTENCY•PERFORM UNDER PRESSURE (PHELPS MONTREAL ‘05 17TH)
Mental Skills Development
Who said its not possible?http://www.youtube.com/watch?v=lc9bA-hvqHU&feature=PlayList&p=AF571F596AAA0D32&playnext=1&playnext_from=PL&index=1
NOT JUST P.B.’S
STROKE RATESDISTANCE PER STROKE
TURNSSPLITS
ATTITUDETEAM SPIRITATTENDANCE
What Is Success?
1. DO NOT FOCUS ON JUST 1-2 EVENTS PER SESSION AT A MEET. DO MORE AND PLAN FOR LONGER TERM.
2. THINK AT LEAST 4 YEARS AHEAD
3. WHAT CAN YOU MAKE A DIFFERENCE WITH TODAY?
4. START BY LOOKING AT YOUR OWN RACE ANALYSIS
5. SELECT A COMPETITION THAT YOU WILL TARGET
DON’T COUNT THE DAYS, MAKE THE DAYS COUNT
How Should You Plan Your Development?
FREAKS ARE NOT SATISFIED – INSATIABLE DESIRE TO BE SUCCESSFUL
HOW DO YOU LOOK AT A SITUATION IN TRAINING / COMPETITION?
LEARN TO BE A FREAK!
Making Freaks
NORMAL PEOPLE - GET AVERAGE RESULTS
NORMAL PEOPLE - DON’T TRAIN HARD ENOUGH
NORMAL PEOPLE - DON’T DEVELOP THE RIGHT SKILLS
NORMAL PEOPLE - DON’T LIKE PRESSURE
NORMAL PEOPLE – DON’T GO TO THE OLYMPICS
Don’t Be Normal!!
IMPORTANCE OF STRENGTH TO WEIGHT TO RATIO
CORE STRENGTH IS KEY
DIFFERENCES BETWEEN MEN AND WOMEN
MUST BE ABLE TO REPLICATE MOVEMENTS – EVERY SESSION
Strength and Endurance
1. REDUCE THE INCIDENCE OF INJURY CAUSED BY UNSTABLE JOINTS AND REPETITIVE JOINT AND MUSCULAR ACTION
2. IMPROVE JOINT RANGE OF MOTION AND THE LENGTH AT WHICH STRENGTH IS PRODUCED
3. LEAD TO IMPROVEMENTS IN TECHNIQUE BY:- Providing the strength and mobility to get into the required
positions… such as combined elevations for streamlining or ankle mobility for kicking propulsion.
- Being strong and stable to hold the aquatic specific positions.
How Strength Training Can Assist Swimming
Performance
4. IMPROVE SUCH TARGETED AREAS AS BLOCK START FORCE PRODUCTION, STREAMLINING, UNDERWATER AND BREAK OUT AND TURNING POSITIONS AND SPEED
5. IMPROVING BODY AWARENESS6. IMPROVE SWIMMING ENDURANCE AND OR SPEED AS A RESULT
OF LESS MAXIMAL FORCE BEING USED DURING SUB MAXIMAL EFFORTS OR HIGHER FORCE LEVELS MAINTAINED AT SUB-MAXIMAL EFFORTS, THUS ENSURING BODY MAINTENANCE AND FASTER SWIMMING PERFORMANCES.
7. PROVIDES A VARIETY IN THE MENTAL STIMULUS.
How Strength Training Can Assist Swimming
Performance
INJURED? FOCUS ON WHAT YOU CAN DO, NOT WHAT YOU CANT
INJURIES IN EVERY SPORT
TEENAGE YEARS
MOST SHOULDER AND KNEE ISSUES ARE RELATED TO RESTRICTION IN THE HIPS
Flexibility / Injury Prevention
1. PROTEIN AROUND RESISTANCE EXERCISE SESSIONS
2. ENSURE STARTING IN A SUITABLY FUELLED STATE –
1. Drink Gatorade 15mins before NOT after the main set
3. CARBOHYDRATE BEFORE, DURING AND AFTER HIGH INTENSITY SESSIONS: (30-60G DURING HIGH INT. SESSIONS
1. Help Maintain Intensity2. Help Reduce immune function depression
Nutrition for Maximal Support Model
1. TARGET CARBOHYDRATE INTAKE BEFORE THE MAIN SET
2. ENSURE EUHYDRATED STATE
3. ENSURE STARTING IN A SUITABLY FUELLED STATE
4. POTENTIAL FOR USE OF SPECIFIC SUPPLEMENTS DURING SPECIFIC TRAINING BLOCKS:
1. Creatine / Whey Protein / Carb drinks / iron etc…
Nutrition for Maximal Support Model
THE MANIPULATION OF NUTRIENTS TO MAXIMIZE THE PHYSIOLOGICAL ADAPTATION TO TRAINING STIMULUS
1.NUTRITION TO INCREASE LEAN MUSCLE TISSUE –
1. Timing of carbs and protein ingestion.
2.NUTRITION FOR RECOVERY – MOST IMPORTANT??
1. Friday Night Carbs! Recovery from hard week.
3.NUTRITION TO ENHANCE ACUTE TRAINING PERFORMANCE
Nutrition for Adaptation
CONCEPT OF MATCHING NUTRITIONAL INTAKE TO THE GOAL OF THE TRAINING MICRO CYCLE
TAKES A VERY HIGH LEVEL OF SKILL TO CARRY OUT
NEEDS CONSULTATION WITH SPECIALIST TO ENSURE OUTCOMES ARE ACHIEVED
SHOULD ONLY BE TARGETED FOR SENIOR ATHLETES (COLLEGE AGE)
Nutrition Periodisation
1. MUST BE INDIVIDUALIZED
2. THERE IS NO ON-SIZE-FITS-ALL NUTRITION MODEL
3. SWIMMERS SHOULD NOT BE EATING THE SAME THING BEFORE, DURING AND AFTER EVERY SESSION – RELATE TO INTENSITY OF TRAINING
4. MONITOR BODY COMPOSITION
5. SUITABLE RECOVERY NUTRITION AND NUTRITIONAL INTERVENTIONS TO AID ADAPTATION
Nutrition Overview
COMPETITION NUTRITION
1.INCREASE CARB INTAKE A LITTLE 36-48HOURS OUT OF COMPETITION2.AFTER 1 EVENT – STORES SHOULD NOT DEPLETE3.A COMPETITION SHOULD NOT BE A BUFFET OF SPORTS FOODS4.DURING SWIM DOWN – FROM LAST EVENT OF THE SESSION:
1. Protein plus 2000ml (250-300ml sports drink)2. 1hour later – yoghurt and fruit or peanut butter sandwich3. 1hour later – lunch back at the hotel
Nutritional Overview
AVERAGE AGE AT THE OLYMPICS - MALE = 24 YRS
FEMALE = 23 YRS(DARA TORRES 40+!)
• COLLABORATION – THE ALL IMPORTANT ‘TRIANGLE’• PERFORMANCE CONFIDENCE –
• Build on the controllable• FEEDBACK IS DANGEROUS!
• Block out external expectations• Discuss balance of social / life / school / athletics• Maintain communication
Long Term Development
ATHLETE MODEL OF SELF – CONCEPT
POOR PERFORMANCE = DECREASE IN SELF CONCEPT = NEGATIVE SELF
ASSESSMENT
PERFORMANCE CONFIDENCE
•WHERE DOES IT COME FROM? CONTROL THE CONTROLLABLE•TASK SPECIFIC CONFIDENCE – SELF EFFICACY
SKILL V’S MENTAL?
Performance Confidence
WINNING RACES IS ACHIEVED BY SWIMMING NEXT YEARS TIMES NOW.
BALANCE:SCHOOL / TRAINING
OTHER SPORTSSOCIAL LIFE / FAMILY
ATHLETE – SECURE FUTUREATHLETE – POPULAR
UNDERSTAND YOUR SITUATIONCLEAR PLAN
TAKE OWNERSHIP OF YOUR SWIMMINGEASIER THAN EVER NOW
Athlete Essentials
HKASA DIVISION I AND II STANDARDS
HKASA POINTS STANDARDS
USA SWIMMING STANDARDS
WHAT DOES IT TAKE TO MAKE A MEET / NATIONAL TEAM?
WRITE DOWN YOUR GOALS
***TRAINING CHARTS***
Time Standards
DON’T BE NORMAL – BE DIFFERENT
DON’T LIMIT YOURSELF
EXPLORE THE SPORT OF SWIMMING
TAKE OWNERSHIP OF YOUR OWN DESTINY
CONSIDER NUTRITION / FLEXIBILITY AND STRENGTH TRAINING AS PART OF OVERALL SWIM TRAINING PACKAGE
BE ACCOUNTABLE
What Do I Want You To Take Away From This
Presentation?