Step 2: Establish training blocks

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來自 University of Florida 的課程

Science of Training Young Athletes Part 2

31 個評分

University of Florida

Science of Training Young Athletes Part 2

31 個評分

In this course you will learn how to design the type of training that takes advantage of the plastic nature of the athlete’s body so you mold the right phenotype for a sport. We explore ways the muscular system can be designed to generate higher force and power and the type of training needed to mold the athlete's physical capacity so it meets the energy and biochemical demands of the sport. We also examine the cost of plasticity when it is carried beyond the ability of the body to adjust itself to meet the imposed training stresses. The cost of overextending plasticity comes in the form injuries and chronic fatigue. In essence, a coach can push the athlete’s body too far and it can fail. Upon completion of this course you will be able to assemble a scientifically sound annual training plan.

從本節課中

Preparing the athlete for competition

The final topic examines how to organize an athlete’s training so it ensures peak performance. We begin by discussing how to manage the various training effects resulting from a training session. Then we explore methods you can use to quantify training loads and how to taper those loads before a major competition. Finally, you will learn about thinking behind assembling an annual training plan

Introduction2:25

Preliminary background4:32

Step 1: Season and competition dates2:48

Step 2: Establish training blocks4:30

Step 3: Training content categories5:18

Step 4: Add training content4:31

與講師見面

Dr. Chris Brooks
Instructor
Coaching Science Coordinator for USA Track and Field

Okay, so now we're on step 2.

And that's establishing the training blocks.

Now you divide the training year up into smaller clusters of time.

Okay, I've got the names of the traditional periodization

training blocks down here, in the red circle.

And it's on the lower corner.

And since this athlete is an example who is competing in two seasons,

each requiring a performance peak, we're going to need two macrocycles.

The first macrocycle is 25 weeks long, and

that extends from September to around the end of February.

And the second is 27 weeks long, and

it goes from March to September of 2017.

Now, there are typically three periods per macrocycle.

So we have a preparation period.

We have a competition period.

And we have a rest, or recovery, period.

A full-week rest period is included after the indoor season.

And another rest period is scheduled after the outdoor season.

And these are the two grayed-out areas here, on this chart.

The first preparation period begins in mid-September 2015,

and the second begins in early March of 2016.

The preparation and

competition periods are divided into two phases of about the same length.

The preparation period is divided into general preparation and

specific preparation phases.

And the competition period is divided into pre-competition and

main competition phases.

Now, eight weeks is a bit too long to go without changing content.

Recall that you ran into the problem of accommodation,

and monotony, and boredom after around four weeks.

So you are going to need to vary training every three to four weeks to avoid this.

As well, adaptations to training stimulus

is pretty much completed around four weeks.

And for this reason, we're going to split the general prep and

the specific prep phases into two mesocycles of four weeks each.

The competition period is also being split in to two mesocycles.

And in this case, that is three weeks in length.

Now, four weeks is preferable, but three weeks works okay as well.

Just keep in mind that full adaptation

will not have taken place after three weeks.

So just adjust your thinking about your training as you go

into the next mesocycle, the next phase.

The mesocycles are then assigned a theme that broadly describes

the purpose of training in that particular block.

Mesocycles one and two have the theme of technical and

physical capacity development.

So there's one and two, and then three and four have the theme of speed and strength.

Now, these names just gives you some focus for your athlete's training.

And during mesocycle five the theme is synthesis, where the ability is trained.

And the general prep and

the specific prep phases begin via focus towards preparing for competition.

And mesocycle six has the theme of peaking.

And this is where you will taper your athlete to minimize the fatigue effects,

and maximize the fitness effects.

Mesocycle seven is rest and recovery.

So now we've established seven mesocycles for the macrocycle.

The next step is to develop the training content categories.

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