Designing Training Plan

for All Sports

CCC Womens Ski Work Shop

Presented by: Petr Jakl & LifeSki.com

Ottawa, Oct 16, 2010
Training Plan in the Training Process
Athletes
performance

Training
Coachs knowledge quality Findings from
and personality auxiliary sciences

Training Plan

Facilities and Competitions

equipment

Athletes
abilities
Inheritance Motivation
Objectives of Training
1. Multilateral Physical Development a strong base and good overall
development
2. Sport-specific Physical Development meet specific sports
requirements
3. Health Factors health is the fundamental factor of an athletes state; it
is also the main goal of recreational sports
4. Injury Prevention an injured athlete cannot perform optimally!
Flexibility and strength development, warm-up & cool-down principles,
overtraining prevention
5. Technical Factors developing the capacity to perform all technical
actions correctly, rationally, economically, w/ highest possible velocity
under both normal and unusual circumstances (e.g. weather)
6. Tactical Factors setting and improving tactics and strategy
7. Psychological Aspects improving discipline, perseverance, willpower,
confidence, and courage
8. Team Capability team consolidation; enhancing the feeling of
belonging; uniting in an action; specification of each athletes role
9. Theoretical Knowledge goal to increase athletes knowledge of the
physiological & psychological basis of training, planning, nutrition, and
regeneration
Training Adaptation - The Bodys
Response to the Training

The training adaptation is the sum of transformations brought

about by systematically repeating exercise

The adaptation occurs at these areas:

o Anatomical (bone growth stimulus or inhibition)
o Biomechanical (modifications related to the anatomical)
o Neuromuscular (e.g. muscular hypertrophy, fiber
development)
o Cardio respiratory (e.g. enhanced respiratory capacity,
heart beat volume)
o Metabolic processes (changes in enzymes)
o Psychology
Determinants of Training Adaptation

1. Volume (a) Time of training duration (hrs), (b)

Distance covered or weight lifted/time (Km, Kg), (c)
Repetitions (reps, sets, jumps)

2. Intensity - Is the qualitative component of work an

athlete performs in a given time. Depends on (a) load,
(b) speed, (c) interval variety and pauses, (d)
psychological strain

3. Frequency - Number of
training stimulus & units in
short (per day) or long-term
(per week, month, year, career)
Supercompensation Cycle -
the Leading Concept of Training!

o Quality of the training adaptation is based on the

relationship between work and regeneration!

o Stimulus (training) effects burning of stored or supplied glycogen

o Fatigue & Lactic acid - outcome of the burning process, reducing
temporarily the bodys functional capacity
o Compensation replenishment of the biochemical sources (mainly
glycogen) by acquiring some reserves Supercompensation
o Involution occurs if no another stimulus is applied at the optimal
time
Supercompensation Cycle
o Improvement of performance during training

o Decline of performance during training

Recovery
Recommended Recovery after Exhaustive Exercise
Biological parameters Recovery process
Heart rate Return to normal
Blood pressure in 20 to 60 min
Restoration of muscle glycogen 10 hr to restore 60%
a. After aerobic activity 48 hr to restore 100%
Restoration of muscle glycogen 2 hr to restore 40%
b. After anaerobic intermittent activity 5 hr to restore 55%
24 hr to restore 100%
Removal of LA from the muscles and 10 min to remove 25%
blood 20-25 min to remove 50%
1 hr-1:15 hr to remove 95%
Proteins Return to normal
in 12 to 24 hr
Fats, vitamins, and enzymes Return to normal
more than 24 hr
Classification of Skills
Biomotor Abilities
The level and quality of movement skills are based on
biomotor abilities (i.e. largely genetic or inherited
abilities)
They are:
o Strength ability to apply force
o Speed ability to travel or move quickly, including
elements:
1) reaction time
2) frequency of movement per time unit
3) speed of travel over a given distance
o Endurance ability to perform work of a given intensity
and duration
o Coordination is a complex biomotor ability of the
previous abilities to perfect movements, including
specifics: flexibility, agility, balance, accuracy
Sources of Energy

Main sources of energy overlap

 Energy Sources for Competitive Sports
(Bompa, 1999)

Energy Anaerobic pathway Aerobic pathway

path-
way Alactic Lactic
Primary ATP produced without ATP produced in the presence of O2
energy
source the presence of O2

Phosphate Lactic acid (LA) Glycogen

Fuel system system completely burned in the presence
ATP/CP glycogen LA of O2 Fats Protein
stored in
muscles by products

Duration 0s 10 s 40 s 70 s 2 min 6 min 25 min 1 hr 2 hr 3 hr

Sprint 100 200-400 m track 100 m swimming Middle distance Long distance track, swimming, speed
dash 500 speed 800 m track track, swimming, skating, canoeing
Throws skating 500 m canoeing speed skating Cross-country skiing
Jumps Most gym events Floor exercise gymnastics 1 K canoeing Rowing
Sports Weight Cycling track Alpine skiing Boxing Cycling, road racing
events lifting 50 m swimming Cycling track: 1 K and pursuit Wrestling Triathlon
Ski jumping Martial arts
Diving Figure skating
Vaulting in Synchronize
gymnastics swimming
Cycling-pursuit

Most team sports/racquet sports/sailing

Skills Mostly Acyclic and cyclic Cyclic

acyclic
Principles of Training
o Active participation Being athlete for 24 hours
o Multilateral development Broad training resources
o Specialization Ratio between specialized training and
general training according to long-term development individual
potential and skills.
The ratio changes throughout (a) sport career, (b) long-term
and short-term program, (c) annual program
o Individualization Respect to the abilities, potential,
learning characteristics, specifics of sport
o Variety Large resource of exercises, creativity
o Modeling Variety of adaptation of a competition format into
training
o Load progression Applied in accordance with the training
adaptation and supercompensation cycle
Load Progression - Standard Loading
o Maintain the same load in training throughout the year

- Shortcoming is a plateau and stagnation of performance during the

competitive phase.
Load Progression - Overloading
o The curve of load increments is constantly going up.

- Shortcoming is on a long-term basis it will lead to critical levels of

fatigue, burnout, and even overtraining.
Load Progression Step Loading

- In a macrocycle (usually 4 weeks) the load increases gradually in

the first three microcycles followed by a preparatory decrease or
unloading phase, allowing the athlete to regenerate.
Progression of the Biomotor Abilities
(a) Flexibility - from day to day
(b) Strength - from week to week
(c) Speed - from month to month
(d) Endurance - from year to year

Never underestimate the essential role of the

regeneration and recovery week!
Sequences of Physical Training
1. General Physical Training
- Improves working capacity
- Based on all-round sport skills development

o Specifically in XC skiing:
Distance run, over-distance classical skiing ,
cycling (road, MTB), kick biking, rollerblading,
games, swimming, hiking, paddling sports
(rowing, kayaking, canoeing),
general strengthening

2. Specific Physical Training

- Built on the general physical training
- Specific sport skills development

o Specifically in XC skiing:
Any interval training, skate skiing, rollerskiing, specific
strengthening
Exercises for Physical Training
o Activities designed to develop skills and biomotor abilities
are called exercises

1. General Exercises
- Mainly affect general physical development
- Main component of multilateral development

Specifically in XC skiing:
(a) w/o equipment: Running, swimming, hiking, gymnastics,
non-specific games (running g., adventure g.,
structured g. ), strengthening, stretching

(b) w/ equipment: Poles running, Nordic walking, cycling

(road, MTB), rollerblading, rowing, kayaking, canoeing,
kick biking, gymnastics, structured games (e.g. soccer,
basketball, hockey, tennis)
Exercises for Physical Training
2. Specific Exercises
- Mainly develop specific biomotor abilities
- Main component of the specific training

o Specifically in XC skiing:
n Skiing, rollerskiing, strengthening w/ or w/o equipment
(e. g. double poling, ski striding w/ or w/o poles, double
poling machines, plyometrics)
Training Intensities in Endurance Sports
Zone % of Energy Duration of work % of annual Methods to Progression Sports
maximum system & training develop in
heart rate Level of intensity volume endurance
(185 b/min)

Aerobic
60% - 70% Aerobic Over 30 (40) min 50% - 80% Uniform m endurance, Marathon run,
1 cardiorespiratory 30/50 K XC skiing,
system, glycogen
(111-130) Low store, cycling
regeneration
Aerobic 800 & 1500 M
70% - 82% Aerobic 6 30 (40) min 25% - 30% Uniform m endurance, swim,
2 (85%) Alternative m high body fat 5 & 10 K run,
Medium Fartlek m metabolism 5/10 K XC skiing,
(131-152) Long-distance speed
skating
Alternative m Anaerobic XC ski sprints
82% (85%) LA and 1 6 min 15% - 20% Fartlek m endurance (O2 400 M swim,
3 - 90% aerobic Interval training consumption, LA canoeing, rowing
Submaximum Repetition m resistance), 1500 M run,
(153-167) Model training strength 1 & 3 K speed
Racing m skating
ATP-CP Interval training Anaerobic
90% - 95% (anearobic 15 60 s 5% - 10% Repetition m endurance (O2 200 & 400 M run
4 (98%) alactic) Model training consumption, LA 100 M swim
and LA
Maximum Racing m resistance)
(168-176) Strength

ATP-CP 1 -15 s Is not Maximum speed

5 >100% (anaerobic 1% - 3% developed Maximum 100 m dash
(185) alactic) Up to maximum strength
Types of Training Plans

1. Annual plan (Monocycle)

2. Macrocycle (2 6 weeks)

3. Microcycle (1 week)

4. Training lesson plan (training unit/lesson)

Annual Plan a year program
o An athlete must train continually for 11 months, then reduce the
amount of work during the last month (physiological,
psychological, and CNS rest and regeneration)
o In a good AP the development of skills, biomotor abilities, and
psychological traits follow logically and sequentially

o The Annual Plan includes:

n Main goal (peak competition, overall results, weight lost)
n Progression (short term improvement, specific skills progress,
chosen biomotor abilities progress)
n Total training volume (hours, intensities, loads etc.)
n Camps, racing and testing calendar
n Medical exams
n Personal program (working & studying duty, family time)

*
 Annual Plan for XC Skiing

The Annual Plan

Phases Preparation Competition Trans

Preparatory GENERAL SPECIFIC PRECOMP COMPETITION Trans

Macrocycles 1 2 3 4 5 6 7 8 9 10 11 12 13

Month V VI VII VIII IX X XI XII I II III IV

Annual Plan for XC Skiing
General exercises applied along annual program
GENERAL PREP. SPECIFIC PREP. PRECOMP COMPETITION TRANS
RUNNING RUNNING RUNNING RUNNING RUNNING
HIKING POLES RUNNING POLES GEN STRENGTH SWIMMING
CYCLING (ROAD, MTB) CYCLING (ROAD, MTB) RUNNING HIKING
KICKBIKING KICKBIKING CYCLING (MTB) GAMES
GEN STRENGTH GEN STRENGTH KICKBIKING DOWNHILL
GAMES GAMES GEN STRENGTH
SWIMMING TRACK & FIELD DOWNHILL
WATER SPORTS ORIENTEERING
GYMNASTICS

Specific exercises applied along annual program

GENERAL PREP. SPECIFIC PREP. PRECOMP COMPETITION TRANS

(ROLLERBLADING) ROLLERSKIING ROLLERSKIING XC SKIING XC SKIING

SPEC STRENGTH SPEC STRENGTH SPECFIC STRENGTH
PLYMOETRICS W/ OR W/o PYOMETRICS
POLES XC SKIING
Macrocycle 2 to 6 weeks program
o Macrocycles vary according to the preparatory phases
(General, Specific, Precompetition, Competition, Transition)

3 Macrocycles Progression

140%
120%
100%
80% 1st w eek
60% 2nd w eek
40% 3rd w eek
20% 4th w eek
0%
Macrocycle A Macrocycle B Macrocycle C
(30 hrs) (40 hrs) (50 hrs)
Microcycle 1 week program
o The microcycle is the most important, functional tool of
planning
Volumeintensity ratio in the general preparatory week
3

2
Volum e
1 Intensity

0
Tue Wed Thu Fri Sat Sun Mon

Volumeintensity ratio in the specific preparatory week

3

2
Volum e
1 Intensity

0
Tue Wed Thu Fri Sat Sun Mon
Training Lesson Plan
Dynamics of the physiological curve of the training lesson

Structure of the Main Part

1st Learning, perfecting

technical or tactical
elements (nerve cell is
rested)
2nd Speed and coordination
development (low fatigue yet)
3rd Strength development
4th Endurance development
 Training Plan Composing
Variety of annual volume

Macro 1 2 3 4 5 6 7 8 9 10 11 12 13 TOTAL
cycle
15 20 23 27 30 30 25 20 25 30 23 20 12 300
Training
Hours 20 25 30 40 45 35 30 25 40 40 30 25 15 400
25 30 40 50 50 45 40 35 50 45 40 35 15 500
 Training Plan Composing
Training Activities/Legend
WU Warm-up + Strch., WD Warm-down, R - Running, R+P - Running w/ poles, Fartlek running/skiing by
alternate pace, SI Ski-imitation: ski-striding, ski-walking, SI+P Ski-striding w/ poles, PL Plyometrics, S - Strength,
SCl - Ski classical, SSk - Ski skating, DP - Double poling, ST - Ski technique, Z1-5 - Zone 1-5, Strch - Stretching, P -
Pause, INT Intervals (include pauses), Spnt Sprint (include pauses), B Road bike, MTB Mountain bike, RS Roller
skiing, G Games, SW Swimming
Cycle 7 (Oct 6 Nov 2) 30 hours
n 1st week 70% (Oct 6 12)
n 2nd week 85% (Oct 13 19)
n 3rd week 100% (Oct 20 26), see below
n 4th week 50% (Oct 27 Nov 2)

Day Tr. Unit Developing mainly Practice Week hours totaly: 10 (=100%)

Mon Rest Day Off

Tue PM General Strength R WU 15 Z1, Gym 50 (submax S: leg-press, bench-press, leg-curls, step-ups w/ barbell, half-
squats w/ barbell all in 3 sets w/ up to 15 reps, P up to 2; alternate by callisthenics: push-ups, pull-
ups, dumbbells, sit-ups, heel-drops, all in 3 sets w/ as many reps as you can control the technique, P
up to 1), R WD 10, Strch (evening)
Wed PM Speed in endurance R WU 15 Z 1-2, Fartlek 40 Z 1-3 (put the Z3 in any time, max 10x), R WD 10 Z 1, Strch

Thu PM Endurance B 90 Z 1, R WD 15 Z1, Strch

Fri PM Strength in R+P WU 15 Z1-2, R+P/SI+P (alternate) 20-25 Z3-4 (85-90% of max HR), P 120 HB/min, R WD 15,
endurance Strch
Sat AM Agility, Flexibility, WU 15 (R or B), G (Voleyball, basketball, tennis) 30 Z2-3, R 15Z1, Core or yoga mix w/ strch 30,
Regeneration (optional massage therapy)
PM Rest Off or easy R or B 15-25 Z1
Sun AM Endurance, RS-Sk 90 Z1-2 (WU 30 Z1-2, No-poles ST on flat and hills 20, DP 20 continually), Strch
Specific strength
PM Endurance MTB 90 Z1-2, R WD 15 Z1, Strch
Training Log

o Athletes & coachs Training Log -

Cycle
Name:
tool Week #1 AM HR AM PM
Time

Total Total KM Ski Cl Sk Sk Ski KM Run

Methods

Ski-stride Roll Cl/Sk Spnst G strength S strength

Monday 0:00
Tuesday 0:00
Wednesday 0:00
Thursday 0:00
Friday 0:00

Fundamental resource
Saturday 0:00

o Sunday
WEEK TOTAL 0:00 0:00
0:00
0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

for: Week #2 AM HR AM PM
Time

Total Total KM Ski Cl Sk Sk Ski KM Run

Methods

Ski-stride Roll Cl/Sk Spnst G strength S strength

Monday 0:00

n training short and Tuesday

Wednesday
Thursday
0:00
0:00
0:00
Friday 0:00

long-term statistics Saturday

Sunday
0:00
0:00
WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

n progression control Time Methods

Week #3 AM HR AM PM Total Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strength

n Feedback Monday
Tuesday
Wednesday
0:00
0:00
0:00
Thursday 0:00

n subsequent planning Friday

Saturday
Sunday
0:00
0:00
0:00
WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

n sport & personal Time Methods

growth Week #4
Monday
Tuesday
AM HR AM PM Total
0:00
0:00
Total KM Ski Cl Sk Sk Ski KM Run Ski-stride Roll Cl/Sk Spnst G strength S strength

Wednesday 0:00
Thursday 0:00
Friday 0:00
Saturday 0:00
Sunday 0:00
WEEK TOTAL 0:00 0:00 0:00 0.0 0:00 0:00 0.0 0:00 0:00 0:00 0:00 0:00 0:00

Cycle Totals 0:00:00 0:00:00 0:00:00 0.0 0:00:00 0:00:00 0.0 0:00:00 0:00:00 0:00:00 0:00:00 0:00:00 0:00:00
 Summary
o High aerobic capacity results in less lactic acid production, i. e. an
athlete with a good aerobic base can work with higher intensity
before lactic acid buildup (beneficial for all sports!)
o The training program should be based on the energy sources
needed for the particular structure and requirements of each
sport (for instance a soccer player midfielder runs an average 12-
16 km/game, elite hockey player skates at a high velocity more
than 5 km/game)
A well-trained aerobic system increases the total energy
available even though the event is largely anaerobic
o Good planning must consider supercompensation, the leading
concept of training
o A good understanding of restoration time for an energy system is
the foundation for calculating rest intervals between training
activities during, between, and after workouts and competitions
o The more comfortable you are with these concepts, the more
effective you are in organizing and leading a training program!
Resources

o Bompa, T. 1999. Periodization: Theory and Methodology of

Training. 4th Edition. Human Kinetics, the USA

o Jakl, P. 2008. Training Program Design and Evaluation Course.

University of Maine at Presque Isle, the USA

o Rusko, H. 2003. Cross Country Skiing. Blackwell Publishing,

the USA

o Also visit www.lifeski.com