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!
