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Injury Prevention Through Training Design.ppt
- 1. Injury Prevention Through TrainingDesign Matt Gittermann Head Cross Country Coach Assistant Track Coach University of Maryland, Baltimore County [email protected] 410-218-1551
- 2. Topics: • Taking YouAthletes into Consideration • Injuries Related to Training Design • Theory of Supercompensation • Importance of Summer Training • High School Volume Progressions • Weekly Stress/Recovery Cycles • Season Stress/Recovery Cycles • Yearly Stress/Recovery Cycles • Individualize Your Training • Training Design: Planning vs. Stream of Consciousness • Athlete Centered Training and Flexibility • Proper Warm-Ups • General Training Tips
- 3. Your Athletes: Considerations: - Malesversus Females - Actual Age: 13 years – 19 years - Training Age: No experience to Youth Runner - Maturity Age: Prepubescent to Adult - Background and Home Life
- 4. Injuries Related toTraining Design • Lack of anatomical adaptations due to lack of low intensity, higher volume base work • Improper progression of volume (i.e. too much too soon or not enough) • Improper progression of intensity (i.e. too much too soon) • Improper recovery after stress/workout/race
- 5. Theory of Supercompensation •Basis of all training: – Training stresses your body in order to create minute damage – Your body does not like damage so it creates adaptations to minimize damage should the stressors return – These adaptations do not return the body to its original levels but higher ones – Training = destruction, recovery = construction
- 6. Theory of Supercompensation 12 3 4 5 6 7 8 9 10 -2 -1.5 -1 -0.5 0 0.5 1 1.5 2 Days in Microcycle Supercompensation vs. Improper Loading Initial Fitness Improper Loading Supercompensation
- 7. Summer Training • Timeof low intensity stressors and building volume • A general strength building time where ligaments, tendons, and muscles grow stronger • More volume does more good than more intensity • Take the whole summer to build to at least the max volume you want to have during the season
- 8. High School VolumeProgressions - Examples of mileage peaks for some top 3 finishers at the state meet over the past couple years Miles Per Week 0 10 20 30 40 50 60 70 80 90 100 You will get results here but at what cost. High risk = high reward. Future?
- 9. So how muchvolume? • Depends on your kids and what they have done in the past (just get them to run) • My suggestion would be: Year 1 2 3 4 Exceptionals Max Mileage 20 miles 30 miles 40 miles 50 miles 60 miles • Toughest part is getting your kids to run that much • Any more you begin to limit what they can do at the next level, do so with caution
- 10. Points of References •UMBC: 60 mi./75 mi./80 mi./90 mi. for the men and 50 mi./65 mi./80 mi./90 mi. for the women • Colorado: Peak men at about 120 miles • Majority of programs work between 80 and 90, some peak at 50 to 60 • Mammoth Lake Marathon Group: consistent 80- 90 miles a week • Salazar’s Group: Over a 100 miles • Typical Kenyan Training: 100 miles to 140 miles • Gerry Lindgren: 300+ miles per week
- 11. Weekly Stress/Recovery Cycle: •General Rule of Thumb: Stress one day, recovery the next day (possibly more depending on the level of the stressor) • Possibly could do two hard days if they stress two totally different systems (lactic threshold followed by anaerobic glycolytic, mostly done with 800m runners)
- 12. Weekly Cycle Non-Meet Week: DaySun. Mon. Tues. Wed. Thurs. Fri. Sat. Stimuli Off Workout Recovery Run Long Run Workout Recovery Run Long Run Competition Week: Day Sun. Mon. Tues. Wed. Thurs. Fri. Sat. Stimuli Off Workout Recovery Run Workout or Meet Recovery Run Recovery Run Meet
- 13. Season Stress/Recovery • Twofactors: Volume vs. Intensity • Volume hits max first then drops at end • Intensity gradually increases till end • Do not increase both at the same time!
- 14. Intensity (arbitrary) What thingsdo you notice?
- 15. Season Stress/Recovery Cycle •Two weeks high and one week low • Slow build up to max volume • Intensity builds after volume • Where intensity crosses volume is where you will have injuries
- 16. Yearly Stress/Recovery Cycle VOLUME OnePeak – Olympics Two Peak – XC & Outdoor (HS) Three Peak – XC, Indoor, & Outdoor (MD HS, Collegiate)
- 17. Yearly Stress/Recovery Cycle •As a coach you must decide what seasons do you emphasize • Build in transition or down time in between seasons • Can you go hard all three and be successful?
- 18. What things doyou notice?
- 19. Individualize Your Training •You will need to adjust volume and intensity for each athlete rather than blanket realms • Training paces must be based on current fitness (therefore, for “in-shape” kids, you must perform a fitness test early on to gauge fitness) • For non-summer runners, a month of increasingly longer runs should be the only form of training (big gains will be seen) • 1.5 mile, 10 minute, and 2 mile Time Trials work the best (kids can fake a mile)
- 20. Using Time Trialsand Race Times • Provides up to date data in regards to athlete fitness, thus allows for appropriate loading • Kid runs 10 minute two mile time trial, therefore his vVO2 is roughly 5 min/mile or 1:15/400m
- 21. Jack Daniels’ VDOTTables
- 22. Let Experience &Science Guide You
- 23. Mileage vs. Minutes •Volume can be determined by miles or minutes • However, adaptations happen as a result of time rather than distance • Examples: – Varsity HS Boy: 70 minutes = 10 miles – JV HS Girl: 70 minutes = 6-7 miles – Both received an equal stress in regards to anatomical adaptations – If you had assigned 10 miles instead of minutes, the JV girl would have ran ~140 minutes
- 24. How much volumeper workout? • Rules of Thumb: – Long, long run: 20% of weekly volume at conversation pace – AT Run: 15% of weekly volume, between LT and Long Run Pace – Workouts: 8% of weekly volume – Recovery runs fill the rest – Fast anaerobic work, will be less than 8%
- 25. Example of WeeklyBreakdown: • Equal mileage on a week of 50 miles • 50 minutes more for women
- 26. Training Design: • Areyou a planner or a stream of consciousness designer? • How far in advance do you design workouts? • Do you plan the entire year? Season? Just a day at a time? • What is the purpose of everyday? • How flexible are you to change your plans?
- 27. Training Design • Ifyou are not planning on a long term scale you can not clearly see you stress/recovery cycle • For everyday ask yourself, “What is the purpose or goal of this workout?” • Do not be afraid to change your plans or end workouts early • Don’t mimic others exactly; analyze, adapt, then apply
- 28. Proper Warm-Ups • ClassicWarm-up: 800m jog followed by static stretching • Jog 10-15 minutes in order to ensure all body systems that need to be working are and those that shouldn’t are shut down • Dynamic vs. Static stretching: No difference in performance till you reach sprinting speeds
- 29. Ancillary Drills &Strength Training • Core Drills • Sprint Drills
- 30. Summary Points • Trainingis the destructive phase, recovery is the constructive phase • Be flexible in your training plans, day to day, kid to kid • Plan everything out as a basis, then change as you go