Writing an Effective Training Plan Walter Martindale, Coach Development Manager, RNZ
After the end of the domestic competition season it’s rest time, isn’t it? Almost. It’s a good idea to start planning next year while this year’s racing and training are still fresh in your mind. This helps avoid the selective memory loss or "rose-coloured-glasses-hindsight" that we all tend to develop as more time passes from the previous season. During the last week(s) of this season (i.e., recent past) and the first few weeks of the “off-season” it’s a good idea to sit down with the athlete(s) and some writing materials and record some goal-setting thoughts, and do some preliminary planning. If the meeting is after the main regatta for you, performanceinhibiting refreshments may be considered as this is intended as a relaxed meeting. At this meeting you can discuss "dream goals", long and short term goals, and start drawing up the outline of an annual plan. An athlete who is in his/her late teens or early 20’s with an Olympic goal will have a different outline than a 35-year-old novice or a "master" in his/her 50’s who has fitness and social goals. Come to an agreement with the athlete about how many times per week they will train, when they will start back at training for rowing, and what training and testing regime the athlete will agree to for the coming year or years. You can also discuss your level of involvement during the "general preparation" phases of the training year, as you are (in most cases) a volunteer. Remember that the athletes are the important part of the picture, and you’re there to support the athlete’s goals. Following the goal-setting meeting, sit down with your notes, your calendar, reference materials about training needs, an estimated regatta schedule, some coffee (tea, water, juice, whatever), some writing supplies, the national trials schedule (if the athlete is interested in high performance), and some spare time. Pencil (Plan in Pencil) event dates into the calendar, and start drafting the next year’s program. For events that are farther in the future, you can use "outlines", and for events that are in the near future, you can write detailed day-to-day programs. The Goal Setting Meeting This is your opportunity to meet with the athlete(s) and perhaps a parent or two to decide what you’re going to do. The parents need to be consulted or "in the loop" somehow with young athletes, because in most cases they control the purse-strings, and training for higher performance requires a certain amount of money. Typical questions that are asked at the Goal-Setting Meeting include, but aren’t restricted to: 1. Where are we now? – Skill levels and competition results. 2. Where do we want to be eventually? (long term) and; Where do we want to be at the end of this year? (short term) 3. What are our Strengths? – things we do very well? 4. What are our Weaknesses? – things we need to improve (ranked in order of priority)? 5. What might stop us from getting to our goals, or what might slow us down? (Obstacles) a. Can we control the obstacles? b. Can we control how we respond to the obstacles we can’t control? 6. What resources or aids do we have that may help us get to our goals? Who can help? a. Early training start C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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b. Technical support from a regional or national coach c. Strength consultant and training d. Nutrition consultant and training e. Sport Sciences Support Program Remember that the goals you set today may change in the future. Events change people’s goals – someone who only wanted to learn to row and see what it was like in 1980 is typing this now, and someone who said "I want to win Olympic Gold" may change his/her mind after finding out how much work is involved, or they may see some people having fun in boats, and decide after a while that Olympic Gold is one of their goals. Another thought that you might keep in the back of your mind is – someone to help with the coaching. If you want your club to have more athletes, you need more people willing to coach. Most people are nervous about taking on the responsibilities of coaching, and some who try find that the amount of work involved is far more than they anticipated. See if you can find someone in your club who will help with coaching one or two times a week, and help them get introduced to coaching. (Then contact me and I’ll set up introductory coaching courses and /or level 1 courses). So, for a start, here’s what I think will approximate the next year in New Zealand racing. I can’t account for the accuracy of my dates – this is being updated during the 2008 Olympic trials for RNZ. Probable Calendar of Events for 2008-2009 This is made up using 1998-1999 as a template. Events sometimes move a week or so one way or the other. March April May June July August September October November December 2008 January 2009 February March 2000
after the Nationals, OFF General and "Transition" Training. General Training, Long Distance Races at home General Training, Long Distance Races at home General Training, Long Distance Races at home General Training, Long Distance Races General Training, Long Distance Races at home Head Races, Long Distance Races, National Ergometer tests, etc. Various Sprints Regattas, National Long Distance Races, and ergo. tests Various Sprints Regattas, club and school training camps Regattas at Ruataniwha and Karapiro, other local regattas National Ergometer Tests More 2000 m regattas at Ruataniwha and Karapiro, other local regattas North and South Island School Championships National Team Trials (probably Karapiro) NZ Secondary Schools Championship (Ruataniwha)
It might help to schedule your testing/monitoring in line with national ergometer testing so that the national tests don’t a) cause disturbance to your training and b) require extra tests of the athletes. Outline of a training year – periodisation. Training emphasis changes through a year, and as athletes gain years of experience and thousands of strokes rowed "under their belts", their training requirements also change. Periodisation of a training year provides you the opportunity to work on different aspects of training requirements at different times, test fitness to determine whether or not training has had the desired effect, and carry on, perhaps with some C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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modifications to what was originally planned. When evaluating training effects through competition, Al Reed (Ph.D. University of Ottawa) uses the CEAMS model (explained below, but stands for. Compete, Evaluate, Adjust, Maintain, Simulate). Whatever you do, you need to evaluate training effects and progress occasionally, by keeping records of training actually done, results of competition, and by looking back. Periodisation of the year then becomes useful. I am familiar with a periodisation model that includes Transition, General Preparation, Specific Preparation, and Competition phases. Often the Competition phase can be further divided into two: Early Competition, and Main Competition. If a New Zealand athlete is successful in breaking into the national team squad, then that athlete will experience "double peak" programs, one for the NZ Champs and Trials period (ouch) and one for the World Championship or Olympics. Most of the higher level coaching courses I’ve taken suggest that peaking twice in a year is about the most a top athlete can achieve safely. Most people setting up training plans start at the main regatta and plan back from that to the start of training.
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Table 1: Suggested periodisation for 2008-2009 New Zealand "domestic" rowing year. Dates
Phase
Early March to early April 2008
Active Rest
April
Transition
May – Sept.
General Training
Energy System Emphasis
Number (per week) and Category of Sessions
Strength Emphasis
Number of Sessions per week
Tests/Races
Optional (i.e., tramping cycling)
Rehabilitatio n if any
Depends on needs
None
Maintain Base
3-5 of U2
General Training for Muscle Balance
2-4 Circuit sessions, non-specific.
None
Develop Base
4 U2, 1 U1
"Accumulati on", and technical skill in Cleans and Squats.
3-4
1/Month, Strength, 1/month, long ergometer., 1/month, Long Distance Races
Intensificatio n working to Power Training. Later Strength Endurance
3-4 to start with, reducing to 2/week when on Strength Endurance
Testing at Regattas, 1/month long distance ergometer test.
1TR
Later Stages, "Intensificati on" Sept to end of December 2008
Specific Training
Improve Transportati on, Improve AT, Maintain Base
2 TR 2 AT 1 U1 3 U2
January to early February 2009
Early Competition
Transportati on, Anaerobic FP
(1-2TR/FP) at regattas, 8 Maint.(4xU2 ) (2-3xU1)., (1-2AT
Strength Endurance
2
Regattas on many weekends
late February or early March 2009
Main Competition
Speed Strength Endurance and TAPER
12, reducing to 10. 5 at U2-U1, 1 at TR, 4 at FP but carefully timed, short.
Speed Strength Endurance
2 in first week
SI/NI Champs,
Then none to the champs.
Nationals
Table 1 (above) shows my periodisation of a "domestic" NZ training year. This is how I would do it. You get to make your training programs to suit your club/athlete situation. With a general "year view" like that in Table 1, a month-to-month programme can be written out. It may be beneficial to write this one or two months at a time in the initial stages of the training year. Writing out a year of day-to-day training schedules is acceptable only if you won’t be seeing the athletes, and if C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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you’re writing a “generic” training programme. The difficulty with writing out a full year all at once is that it is a pretty big task, and it doesn’t allow any flexibility in case the athlete(s) fail to adapt or find the training too light. A spreadsheet programme like Excel, Quattro, or Calc (on Linux computers) can help write up the summary on one page. It is preferable to write up daily and/or weekly guides over a shorter term, but with a "big picture" in mind. Table 1, above, represents the "big picture". Short term plans follow the general theme of the year plan, but respond to the athlete’s training adaptations. For example, in General Training phases it may be appropriate to prepare 5-6 weeks’ worth of training at a time, because general training is just that; continued emphasis on rowing but training general endurance, core strength, flexibility, maximum strength, and rehabilitative work in preparation for the coming "Specific Training" and competitive phases. Testing periods can be a bit farther apart. In the last month or two before the Nationals (or the Worlds or whatever) it’s probably better to work 1-2 weeks at a time, or even one workout at a time, making little tuning adjustments to training in response to racing and time-trial results. Table 2: A sample month of general phase training: Sunday
Monday
Tuesday
Wednesday
Thursday
1. Cross Train (e.g., tramping)
1. U2 90’
1. U2 120’
1. U2 90 min
1. U2 120’
2. Weights Lower Body
2. Weights Upper Body
2. Cross Train
2. Weights Lower body
As above
As above
As above
As above
As above
As above
Increase duration
Increase duration
Lighter week, 1/2wts
Training sessions 2/3 duration
Friday
Saturday
1. U1 60 min
1. AT 3x20’
2. Weights Upper Body
2. Cross Train
As above
As above
As above
Increase duration
Increase duration
1.AT 4x15’
Strength Testing
5 km or 20 min ergo test or 5 km time trial
2. X-train
Cross Training can include tramping, basketball, touch, volleyball, cycling, cross-country skiing, swimming or a number of other activities. Week 1 represents an introduction to a phase of training; week 2 is a repeat of week 1, perhaps with more load or more repetitions in the weights movements; week 3 represents an increase in loading; week 4 represents a slight reduction in loading followed by testing to monitor progress. U2 and U1 workouts should not be "sit in the boat and paddle", This is a time for training aerobic energy systems; "pyramids", "castles", "staircases" or other variations are possible to break up the session, keeping the mind engaged, and adding variety to the session. Technique can be developed as well because of the time spent training and because of the relatively slow movements. The intensity level for these training sessions can be estimated from the attached Intensity Categories sheet. Strength Training: If in an "accumulation" phase, 3-4 sets of 8-10 repetitions with RM weights. Maximum duration of weights session 50 minutes excluding warm-up and cool-down stretching. Loads adjusted according to athlete adaptation, as suggested in "Resistance Training Guidelines" below. If in an "intensification" phase, 3-5 sets of 3-5 repetitions with RM weights. Max session duration 50 C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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minutes excluding warm-up and cool-down stretching. "Accumulation", or body building – weights aimed at increasing muscle mass. "Intensification", or max. strength training –aimed at strength gain without muscle growth. Monitoring Training and Adapting Plans As mentioned above training plans should be written about 1 month into the future within an overall outline. Closer to competition, plans get shortened to 2 weeks or 1 week into the future, again within the overall guide. Cycling a training plan through "micro-cycles" of incremental work with lighter weeks for recovery allows monitoring to be built into the end of the lighter week. The next month’s training specifics are then based on the general guide, with individual modifications in response to results of the monitoring programme. The monitoring programme can consist of regular ergometer testing, regular onwater time trials over a known distance with or without stroke rate ceilings, or racing. Strength and flexibility testing, regular lactate profile testing, back strength assessments by appropriately briefed doctors or physiotherapists are also recommended. Training plans are then adapted on the CEAMS model:
•
Compete – race or other testing
•
Evaluate – examine the results – if 250 m splits are available, use them
•
Adapt – modify training to address weaknesses
•
Maintain – reduce training on "strengths" but do enough in these areas so they don’t become weaknesses.
•
Simulate – race, practice another time trial, or do another fitness test.
The analysis of your racing or ergometer testing result may show that the crew was competitive in the first thousand metres, and faded by 3-6 seconds in the third 500m, during which time crews walked away from them. In such a case it’s time to have a talk with the crew about race strategy and pushing harder through the third 500 m, and it’s also a good idea to start putting more general endurance training (U2 and U1) into next year’s programme, and to perhaps take less time off during the break between the champs and re-starting training. If the crew is even or negative splitting, but is generally behind at the 500 m mark and then not making up the gap, there is a dual issue of strength and overall endurance. If the crew is able to close the gap after the 1000 but well behind at the 1000 it may suggest that a few weeks’ spent focusing on Transportation training (Aerobic interval training) would help get the crew to maintain "first 500 m" speed for the first 1000. It may also suggest that a more aggressive second 500 m is needed. In general, I suggest that the first 500 m in a race can be made fast by a strong athlete with a couple of months’ training. The second 500 m in a race can be made fast by about 4-6 weeks’ transportation training (VO2 Max training intervals), again in a strong athlete. The last 500 m in a race can be made fast (assuming you’re alive to race it hard) by training anaerobic intervals and power training, in a period of 34 weeks. The third 500 m, however, is made fast by months and months of miles and miles (and even kilometres) of long, steady training at U2, U1, and AT; without this, the work done in the first 1000 m floods the body with metabolic wastes, muscle contraction is inhibited, energy production is inhibited, and there will be a huge fade from the second 500 m to the third 500 m. This is my interpretation of the physiology of racing, not the gospel according to Walter. It’s relatively simplified because that tends to be the way I think. This stuff isn’t rocket science and I’m not a rocket scientist, just a guy with a Master’s degree in PE and 25 years coaching. It seems to work. This C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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interpretation comes from course work in energy systems training, results of athletes I’ve coached, and results of international programmes I’ve observed from afar (and not so far). Athletes who train through the "off season" with a periodized and planned approach to a year are generally in the lead at the finish line or at least are still in contact after 1,500 m. Athletes taking "off seasons" from rowing training but do other sports generally have a fade that appears in the last 1000 m. Athletes who take "off seasons" but don’t do other sports generally have a big fade that starts appearing in towards the end of the first 1000 m, or right about at the end of the "anaerobic lactic capacity" phase of their energy production curve.
Resistance Training Guidelines: Rowing is a wonderful conditioner for the heart, lungs, and rowing muscles However, there are muscles that don’t get as much use rowing or sculling. These muscles tend to be easier to injure if they don’t have some strengthening exercise. Also, if the MAXIMUM an athlete can lift in any particular movement is 60 kg, and it takes about 50 kg to make a boat go really fast, then that 50 kg is pretty close to your maximum, and you can probably only sustain that level of effort for 30 to 40 strokes. A race takes about 230-240 strokes. It would be nice to be able to pull HARD for more than 300 m. So, we lift weights. Then, if the maximum lift has been raised to 120 kg, and it takes about 50 kg to make the boat go really fast, the athlete can pull at 50 kg for a long time (because it is now less than 50% of maximum), and even do STARTS at 70 kg, and closing sprints or mid-race spurts at 55-60 kg. Another way of thinking about strength training is that it pays to build strength off-water where it’s warm, dry, and stable, and then train the stronger muscles for the rowing motion. The above numbers are made up – I have found that some international heavyweight men "push" about 800 N (about 80 kg) each stroke for a whole race simulation as measured on an ergometer - but the concept is that if you make yourself stronger, you will be able to apply more force to the oar handle for any given level of perceived effort, which (with good technique) makes the boat faster. Technique – dynamic application of effort to move a racing shell – demands a strong body capable of learning and doing the proper movement sequence. Another benefit to strength training is that it can be used to counteract one-sidedness that develops when sweep rowing. Yet another benefit is that strength training helps resist overuse-type injuries that can develop during the summer. A more "fun" type benefit is that weight training gives more opportunity for variety in training. Essentially, to be competitive these days, strength training needs to be part of a coordinated plan. Should Junior Rowers do Resistance Training? If you absolutely insist that juniors not do resistance training, then do not allow them to row. Pulling an oar and carrying a boat is resistance training. Racing is very much like strength endurance training. Juniors can use weights to train for strength, but must follow different guidelines than adults. Prior to about 16 years age for women, and about 17 years for men, people’s bones have usually not finished growing. Lengthening takes place at a "growth plate" near each end of long bones. Lifting very heavy weights is believed to cause stress on these growth plates, and is believed to cause them to close off early and stop growing, as a protective mechanism. It can also cause damage. Using weights that can be lifted more than 12 times is far less likely to cause these stresses, and can contribute to greater muscular balance than can rowing training alone. (Landing during running loads the legs with about three times body weight, each step, so strength training must also be done poorly to cause real, significant damage – every healthy, able-bodied person can run.) Calisthenics exercises such as push-ups are a form of resistance training. A Bench Press is just like a push-up with the athlete on his/her back, using a weight that the athlete has to learn to control, and can vary with respect to how many repetitions the person can accomplish. The Junior years are excellent years to learn proper lifting technique with lighter weights and to develop the coordination and postural control needed for the heavier loading used as an adult. C:\Documents and Settings\Walter\My Documents\Rowing NZ\Technical Articles\Writing a Training Plan 2008.doc
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General Resistance Training Guidelines. 1. Select weights with which all sets can be completed - with some effort - experienced lifters can select weights that cause technical failure with one or two reps to go in the final set. 2. "Technical Failure" is that point at which "cheating" movements start appearing. 3. "Repetition Maximum" (RM) refers to the number of repetitions done with proper form. For example, the point when the athlete starts to swing his/her hips to complete a biceps curl, you have passed your RM. The goal is "technical failure", not complete failure. 4. Men under 17 and Women under 16 should be careful using weights. During "accumulation" phases, limit the load to a weight that you can safely do 10-12 repetitions. Past these ages it should be OK to use heavier weights (those that permit 6-8 RM) "Intensification" weights should be avoided. 5. Good form is as important as the load lifted. Make sure the lower back is kept straight when lifting AND putting weights down. Many lower back injuries occur in the weight room at the end of a set when people get sloppy putting weights down. 6. "Accumulation" loads are intended to cause muscles to grow bigger. "Intensification" loads are intended to train the ability to apply more force with the larger muscles. 7. Men under 17 and Women under 16, and athletes in their first year of strength training: do general circuit work during the "intensification" loading period for others, to protect bone structures. Heavy weights are not advised for new lifters. 8. Training for muscle building and strength development, workouts should be LESS THAN one hour in duration, even as short as 45 minutes duration. Apparently when you strength train, you start off with a certain amount of “building” (anabolic) hormones in your body, and as you train through a session your body starts making “breakdown” (catabolic) hormones, and the concentrations of the “building” hormones and the “breakdown hormones” apparently cross at about the 45 minutes point after starting training. 9. Rest between sets in Max Strength (accumulation or intensification) type training should be from 2 to 5 minutes for each muscle group. 10. Increase the weight for each exercise when you have done 2 workouts without having to struggle to complete the last 2 repetitions of the last set. 11. The "Big 3" exercises for rowing are the Power Clean, the Squat, and the Bench Pull. I advocate the Front Squat instead of the "back" squat for protection of the lower back and strength in the upper back. 12. If athletes have been shown proper technique for Power Cleans, Split Squats, and Front Squats, then by all means they can be used in training. Until movements are correctly learned, it is risky to do them. 13. Patience is a virtue –start the strength training early with good technique, by the time an athlete reaches his or her prime racing age technique will no longer be an issue, and strength can be attacked with vigour. If any of the above is confusing, please do not hesitate to ask your Coach Development Manager for clarification. It is not safe to try lifts without knowing how to do them properly. Walter Martindale, RNZ Coach Development Manger
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TRAINING INTENSITY CATEGORIES, A SYSTEMATIC APPROACH (adapted from Level 1 Rowing NZ material and from Nolte/Morrow by W. Martindale) Category
Approx. HR Range
Duration, one "piece" (min)
PS
N/A
20-40 strokes
Ratio, Work: Recovery 1:3-1:5
Goals of the Intensity Level
Practical Examples (SR =Stroke Rate)
Resistance Training in boat. Power for starting strokes Anaerobic Capacity Aggression "Speedwork", ability for starts, "moves"
Belt, Bungy or Rope Strokes Partial crew strokes 1 - 6 x 500 m Interval training series of 30-60 strokes, or 1-2 min. Racing SR Race over 1.5-2km 6x2 min or 3x1km or 5x750 m Racing SR
FP
max. i.e., 180200
.5-1.5
1:4-1:5
AN
max. i.e., 180200
2-7
1:2-1:3
TR
max. i.e., 180200
6-10
2:1 - 1:2
AT
165-175
10-45
4:1
U1
150-160
30-90
-
Basic Endurance Aerobic Maintenance Coordination
U2
135-150
>45
-
Regeneration Maintenance Coordination Technique
Race Endurance Transportation Race Speed feeling, Race attitude and race plan practice Dev. of Aerobic Cap'y Strength Endurance Race Tactics Technique at pressure Anaerobic Threshold Dev. of aerobic Cap'y Efficiency Strength Endurance
4x7 min. 3x2000 m constant speed SR 2 below racing. 2x20 min with SR changes 3x 5km time trials 10 km time trial 3-6 below SR 30-90 minutes steady state SR: 10-12 less than racing SR 45-120 min Steady State at Low Intensity SR 18-24
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Lactate Level (mMol/L) ?
>10
8-14
5-8
about 4
about 3
