What Stefan Nystrand has done (so far!) Denmark Coaches Clinic

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What Stefan Nystrand has done (so far!)
Denmark Coaches Clinic
Anne Forsell September 2012
DN artikel 17 juli 2012
STEFAN as a youth swimmer
Small
Body with no control
Tumbled when swimming fast
TRUTH about sprinters,…… or not!
Dont like to train
Always the easy way
Stubborn
”kinkig” swedish word!
Lazy
Stefan is all that……..
SPRINT SETS
50m
50m
50m
50m
X ( 4x50)
at 1.30
20m block FES 30m easy
25m 2nd 25 / 100m + 25 easy
easy
FES from the block
Easy swim between sets
Stefan never more than 2 sets!
ex no 1
SPRINT SETS
MY WAY
3x100
@ 3.00 FES 50:a easy out
Time 20m + 50
30 m + 50
40 m +50
2:nd 50 easy
@ 2.00 BES 50:a
Start with turn time from push off
2x50
ex no 2
STEFAN WAY!
2x100
Same same but different!
Time 30 m + 50
40 m +50
F2 2:a 50 tillbaka
50
BES
SPRINT SETS
VARIATIONS OF 25´s
8x25 @ 30
1-2 sets
6x25
@ 30-40-50/set
1-3 sets
6-4-2x25
@ 30-45-60/set
3x25
@ 30-45-60/set
1-3 sets
………
………
………
Never ending variations!
ex no 3
WEIGHTTRAINING in the begining
OCT NOV -99
3x15 på varje, 30-60 vila . Belastning
60 % av max, precis klara sista!
BÄNKPRESS
fria vikter
biceps bröst
KNÄBÖJ
fria vikter
ben
HAMSTRINGS maskin
ben baksida
HANTELPRESS hantlar ligg på rygg på
bänk serratus (sågtandad rygg)
ROWING
hantlar ligg
på mage på bänk axlar, skulderblad
CHINUPS
1 x max
WEIGHTTRAINING in the beginning
OCT NOV -99
NOV DEC 2000
3x15 på varje, 30-60 vila . Belastning 60 % av max,
precis klara sista!
Styrkeryck
20 kg
2 x 3-5 reps
vanligt (stången nedanför knäna)
BÄNKPRESS
fria vikter
biceps bröst
KNÄBÖJ
fria vikter
ben
HAMSTRINGS
maskin
ben baksida
HANTELPRESS
hantlar ligg på rygg på bänk
serratus (sågtandad rygg)
ROWING
hantlar ligg på mage på bänk
axlar, skulderblad
CHINUPS
1 x max
2 x 3-5
med 3x knäböj
vid varje ryck
1 x 3-5
med 1x knäböj
vid varje ryck och 3 x armpush/knäböj
1x3
med 1: steget av frivändning =
stretching
Bänkpress (liggande) 3 x3-5
sakta ner
explosivt upp vikt70-8 0% av max.
Triceps (liggande)
EN PASSARE!
Cable cross
1x 3-5
drop bakom
huvudet.
Vikt 15-17 kg
2 x 3-5drop ner kast upp
3 x 3-5
vikt 70-80% max
WEIGHTTRAINING today
MEDICIN BALL
Progam no 1
JUMP UP WITH THROW UP
SHOOT PUt
THROW OVER HEAD
BACKWARDS WITH JUMP
THROW FORWARD WITH JUMP
STANDING LONGJUMP WITH
THROW FORWARD
BOUNSING TOWARDS WALL
OVER HEAD
5 kg/ 10 kg
WEIGHTS program no 2
CHINS
DIPS
CORE
COMPLEX OLYMPIC
LIFTING
EXPLO TRAINING
LAND
Hang start running
5 x 10m
Flat on stomach to stand
with jump on signal
Flat to stand on back
with jump on signal
Push ups with clap
on signal
EXPLO TRAINING
LAND
WATER
Hang start running
warm up 1500
3 x pang boom
5 x 10m
Flat on stomach to stand
with jump on signal
Flat to stand on back
with jump on signal
Push ups with clap
on signal
6x 50 drill
3 x stretch cord 15 m
300 easy swim
3 x power push off 10 m
3 x 100 IM drill/ ss
25 time block spec
Swim down 500
PANG BOOM
POWERTRAINING IN WATER
WATER POWER
1
STRETCH CORD OUT 3x10 sek
6x50 drill choice st 1.00
60 rest
3x10 JUMP FROM BOTTOM 2-2.5 m deep 60 rest
300 ss F2 fr breathing 5
5 x push off short cord
2x150 50 B 100 swim F2
5x pang boom with parachute” 60 rest
3x100 IM ss @ 1.45
3x pang boom
4x75 choive F2
4x25 sculling with parachute
300 50 d-back 50 swim
60 rest
@ 1.30
POWERTRAINING IN WATER
WATER POWER 2
WATER POWER 1
STRETCH CORD OUT 3x10 sek60 rest
6x50 drill choice st 1.00
3x10 JUMP FROM BOTTOM 2-2.5 m deep 60
rest
300 ss F2 fr breathing 5
5 x push off short cord
2x150 50 B 100 swim F2
5x pang boom with parachute”
rest
3x100 IM ss @ 1.45
3x pang boom
60 rest
4x75 choive F2
4x25 sculling with parachute @ 1.30
300 50 d-back 50 swim
60
1-2(8x50)
2 x breastforward sculling with
parachute
2 x breast sculling back with
parachute
2 x back sculling feet first no
parachute
2 x breast pull with paddles and
fins
1 kick/ stroke 1-2 21.30
5 jumps from bottom streamline
with BODY IN CONTROL!
Easy swim between sets
POWER RACK
2-3 SETS
2-3 reps
Swim
5-6 cycles
Full rack + 2.5 kg
timing each cycle
breakout
and/or/not
Kick
5-8 sec work
Half rack
freestyle
dolphin
combo
ANAEROBIC WORK
3 ( 5 X 100)
@1.30
8-12 X 100 1-3/4
REST/ EASY SWIM
BETWEEN SETS
Start from block
PULS RATE 140/160/180
Very Last one all out!
TIME
1.10/1.07/1.04
Rest = just get up again
DRILL
Brain Set
Variations of reps / distance
NEVER the same on right/left side
Paddles
Fin
Fists
Use your imagination!
STEFAN SPECIAL April- July 2012
300 warm up
3x200
(100 back 100 free)
50 straight leg
4-takt
50 hand up
scull thru pull
50 straight leg
50 hand up delayed , push back focus
4x100 2 times
25 streamline + 25 sculling ba feet first+ 2x25 scull backwards , other arm up, change arm at 25
50 fist +2x 25 scull backwards other arm front, change arm at 25
8x50
brain
4x50 fr minimax
50 1 paddel + 25 kick uw + 25 choice swim
50 other paddeln + 25 kick uw + 25 choice swim
50 1 fin + 25 kick uw + 25 choice swim
50 other fin + 50 all equip free
same no stroke faster time each 50
breathing pattern 3-2-1-0/ 50.
last one might be every 2.
TRIGGERS
If slipping when sprinting
- scull
Breathing practice (hypoxic)
Push off – be TALL, and keep TALL
Head between arms in start and push off
Dont take a ”sneakpeek ” before breakout
Small kicks, from the hip
Keep the ear towards the arm at finish
- core
Move hip over the edge before pushing off the block
Streamline – keep the core endurance
Work the stroke after breathing
Straight legs during swimming – work from the core
Straight body thru the spine from head to bottom
Push each arm completly forward on each stroke
Mini max sets for speed and frequens control
STARTS!!!!!!!
IDAG………ROLF
starts
ROL ling F orward
Rolf Wirhed
prof in biomechanics
Hang on your arms/hands fingers
on the block, balance forward.
Arms forward with power to help
with the bodys total speed forward.
In the right direction.
PLANNING
2 WEEK CYCLE INCLUDES:
Weights Mon Thr Sat Sept – Dec
Weights every 3/4 dag from Jan
Explo water 1 time
50:a tid tävl lopp 2 times
prog/max with paddels 1 times
Power Rack 1 time
Water Power 1 time
Brain Training 1 times/ week in focus, but included in each work out
skills= starts, turns 1 time / week
F2 aerob capacity 3-4 times /week
Anaerobic checksets (ex 3(3x25), my way/SN spec, 5x100 mm)
25 kick uw
Medicin ball in connecton to explo water
ENDS UP LIKE THIS………
December 2011
Januari 2012
sön
torsdag
fredag
lördag
1 F2 Edal
2 50 förs final
3 F2
resa Eindh.
söndag
4 100 förs final
8 pass
måndag
5 resdag
tisdag
6 F2 3 hoppgala
onsdag
7 prog A
måndag
tisdag
torsdag
8 3(st5x100)
fredag
9 F2 4´
styrka
lördag
10 styrka
söndag
11
6/7 pass
måndag
tisdag
onsdag
torsdag
fredag
lördag
söndag
12 F2 +4x50 B
13 PR
14 Greg spec
15 F2 25 kick
16 100-ing
17 styrka
18
styrka
måndag
tisdag
onsdag
torsdag
fredag
lördag
19 explo med boll
20 VS
21 F2 presci
22 F2 brain
23 50:a SQ hopp
24 julledig
styrka
styrka
8 pass
utvärd.möte
styrka
2
7 pass
3 prog A
styrka + VS
F2 brain
4 8-6-4-2x25
medboll explo
torsdag
5 50:a
styrka
fredag
6 F2 brain
lördag
7 ´F2
söndag
8
onsdag
styrka
1 nyårsledig
9 pass
måndag
9 F2 4
styrka
tisdag
10 `resa TFS
F2 ben 2´
onsdag
11 F2 4´
film tekn precsi
torsdag
12 3(5x100) 1.30
ränna fart
fredag
lördag
söndag
13 explo
14 50:a
15 F2 brain
100 ing styrka
måndag
tisdag
onsdag
torsdag
fredag
lördag
söndag
16 styrka +VS 2v
17 F2 brain 4´
18 ledig dag
19 styrka
20 50:a SQ hopp
21 F2 presci
22
F2 ränna
hemresa
måndag
tisdag
23 styrka F2
24 medboll explo
F2
F2 presci/11 pass
styrka + F2
5 pass
After 50 free heats
London 2012
Damn it Anne!
After this no more
100 free!
Training from now
on is weights, sprint
swim , power and
explo work on land
and in the water!
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