Planning For Success &
Preparing for Competition
Lucozade Sport Education Programme
Presentation Outline
1. Identify the importance of a balanced
approach to sporting success.
2. How to ensure sporting success.
3. Goal setting, performance profiling.
4. Effective program planning.
5. How to prepare for competition.
Sporting Success 2008
Boxers
Kilkenny Hurlers
Paralympics
Components of Sporting Success
Physical
Fitness
Support
System
Tactical
Awareness
The Individual
Mental
Fitness
Technical
Ability
Lifestyle
Components of Fitness
ENDURANCE
ANAEROBIC
POWER
SPEED
POWER
PHYSICAL
FLEXIBILITY
FITNESS
AGILITY
BODY
COMPOSITION
STRENGTH
REACTION
COORDINATION
BALANCE
What components are
required for your sport?
• GAA
• Soccer
• Athletics
• Basketball
• Swimming
Successful Athletes
Great athletes are not born, they are made.
Mix of genetics, environment, passion and
strive to win, often a sacrificial lifestyle,
an excellent coach and an obsession with
consistency.
(Sebastian Coe)
Factors Affecting Performance
Performance
Lifestyle
Physical
Mental
Tactical
Technical
Planning/Lifestyle
Ensuring Success
•
•
•
•
Live and Breathe your sport (Passion)
Good Preparations, Discipline, Quality Training
Commitment, Confidence, Control, Concentration.
Ensure adequate;
-REST
-DIET
-RELAXATION
-STRESS MANAGEMENT
Planning
Failing to plan is planning to fail……
Planning Tools; 1. Commitment
2. Flexibility
Goal Setting
Performance Profiling
Reverse Planning
“Desire is the key to motivation, but it’s determination and
commitment to an unrelenting pursuit of your goal – a commitment
to excellence – that will enable you to attain the success you seek.”
Mario Andretti
Task 1 – Know your Athlete
Goal Setting
1. Theory of Motivation
2. Focus / aim to all activities
3. Focuses attention of the athlete
‘Good goal setting lays the foundation for
good motivation’
Goal Setting
????
B
No Goal
No Plan
A
Going for a drivedestination unknown,
route unknown
Major
goal: B
Goal Setting
Clearly
defined goal
and a way to
get there
Intermediate
goal
Intermediate
goal
Start: A
Driving from A to B
with a good road
map
Goal Setting
DREAM GOAL
YEARLY GOALS
PERFORMANCE GOALS
ACTION STEPS
I want to be
European Champion
Goal Setting Guidelines
Specific
Measurable
Agreed
Realistic
Time Phased
Exciting
Recorded
Performance Profiling
• Identify the fundamental characteristics of
an elite athlete/player in your sport.
• Rate your current perceived level (1-10)
for each of these characteristics.
• Establish discrepancies and set appropriate
goals.
Performance Profiling
(Track & Field)
Why Profile?
•
•
•
•
•
Measure & judge performance
Assess goals that have been set
Provide feedback
Identify key elements/characteristics to improve
Create athlete awareness in team development
Reverse Planning
• Involves dividing the yearly training plan
into smaller and, therefore, easier to
manage training phases.
– Macrocycles (Yearly plans)
– Mesocycles (Monthly plans)
– Microcycles (Weekly or daily session plans)
• Each phase has a separate specific goal
Periodisation
• A fancy word for a basic concept
• The sequential cycling of various training
principles and variables over time in order
to peak for certain competition(s),
basically organising training year into
different phases.
• Microcycles should vary in intensity,
duration and specificity.
Key Components of Periodisation
•
•
•
•
•
•
Macro, Meso, Micro
Off-Pre-In Season periods
Single & Double Periodisation (Indoors & Outdoors)
Tapering
Volume
Intensity
Training Principles
• OVERLOAD – pushing the body beyond the level it is used to
(frequency, intensity, duration)
• SPECIFICITY – training for the specific demands of your sport
• RECOVERY – allowing adequate recovery
• PROGRESSION – altering training load in response to
physiological adaptations (avoids boredom)
• REVERSIBILLITY – detraining effects
Phases of Periodisation
Phase
Month
Aim of this Phase
Recovery Period
Sept
Active Recovery
Early Preparation Period
Oct, Nov
General Strength and Endurance
Preparation Period
Dec, Jan
Max Strength & General Endurance
Pre Competition
Feb, March
Max Strength & Specific Endurance
Early Competition
Apr, May
Specific Endurance, Technique
Peak Competition
June, July, Aug
Competition Preparation
2009 Year Planner
Day
Jan
Feb
Mar
Apr
May
Mon
Jun
Jul
Aug
Sep
Oct
Nov
Dec
1
Tue
2
Wed
1
1
1
3
1
2
2
Thur
1
2
4
2
3
1
3
Fri
2
3
1
5
3
4
2
4
Sat
3
4 Indoor Champs
2
6
4
1 Celtic Games
5
3
5
Sun
4
1
1 Leinster Indoors
5 Indoor Champs
3
7 Leinsters
5
2 Seniors Nat Champs
6
4 XC County
1
6
Mon
5
2
2
6
4
8
6
3
7
5
2
7
Tue
6
3
3
7
5
9
7
4
8
6
3
8
Wed
7
4
4
8
6
10
8
5
9
7
4
9
Thur
8
5
5
9
7
11
9
6
10
8
5
10
Fri
9
6
6
10
8
12
10
7
11
9
6
11
Sat
10
7
7 Schools XC
11
9
13 Leinsters
11 u/12-u/19 Nat Champs
8 League Final
12
10
7
12
Sun
11
8
8
12
10 County Champs
14 League R1
12 u/12-u/19 Nat Champs
9
13
11 XC County
8
13
Mon
12
9
9
13
11
15
13
10
14
12
9
14
Tue
13
10
10
14
12
16
14
11
15
13
10
15
Wed
14
11
11
15
13
17
15
12
16
14
11
16
Thur
15
12
12
16
14
18
16 Euro u/23
13
17
15
12
17
Fri
16
13
13
17
15
19
17
14
18
16
13
18
Sat
17
14
14
18
16
20
18 Schools Int
15 World Champs
19 Euro Junior Clubs
17
14
19
Sun
18
15
15
19
17
21 Leinsters
19 Juv Nat Champs
16
20
18
15
20
Mon
19
16
16
20
18
22
20 Euro Youths
17
21
19
16
21
Tue
20
17
17
21
19
23
21
18
22
20
17
22
Wed
21
18
18
22
20
24
22
19
23
21
18
23
Thur
22
19
19
23
21
25
23 Euro Juniors
20
24
22
19
24
Fri
23
20
20
24
22
26
24
21
25
23
20
25
Sat
24
21
21
25
23 Combined Events
27 Tailteann Games
25 Multies Nat Champs
22
26 Schools Multies
24
21
26
Sun
25
22
22
26
24
28 Junior & u23 Champs
26
23
27
25 Leinster XC
22
27
Mon
26
23
23
27
25
29
27
24
28
26
23
28
Tue
27
24
24
28
26
30
28
25
29
27
24
29
Wed
28
25
25
29
27
29
26
30
28
25
30
Thur
29
26
26
30
28
30
27
29
26
31
Fri
30
27
27
29
31
28 Community Games
30
27
Sat
31
28
28 Schools Int XC
30
29 Community Games
31
28
29 Indoor Champs
31
Sun
AAI Games
Leinsters
Irish Schools
League R2
World Youths
30
29
Double Periodisation
Indoor & Outdoor Season
Phase
Length
Month
Phase 1
6wks
Oct, Nov
Phase 2
8wks
Nov, Dec, Jan
Phase 3
6wks
Jan, Feb
Phase 4
4wks
Feb, March
Phase 1
6wks
March, April
Phase 2
5wks
April, May
Phase 3
7wks
June, July
Phase 4
6wks
July, August
Phase 5
4wks
September
Phase Planning (Macrocycle)
Year Plan (example only)
Finals
Semis
Match 20
Match 19
Bye
Match 18
Match 17
Match 16
Match 15
Match 14
Match 13
Match 12
Match 11
Bye
Match 10
Match 9
Reading the opposition Finals Tactics
Match 8
Implementation of team tactics
Match 7
Learn & perfect simple
tactics
Match 6
Advanced Skills
Bye
Base Skills
Match 5
Base Skills
Lifting Techniques
Match 4
Imagery
Match 3
Arousal
Stress Management
Match 2
Pre-Comp preparation
Team Cohesion
Match 1
Rest
ActiveRecovery
Techical
48
47
46
45
44
43
42
41
40
39
38
37
36
35
34
33
32
31
30
29
28
27
26
25
24
23
22
21
20
19
18
17
16
15
14
13
12
11
9
10
8
Maintain Aerobic Fitness
Maintain Strength/Power
Mental
Events
Rest Recovery
Impove Speed
Improve Power
Impr Aerobic Conditioning
Impr. Strength
Goal Setting Dealing
Motivation
with success &
Mental Training
failure
Tactical
Finals
Main Competitive Season
Early Season
Pre-Season
Pre-season Trial 2
Conditioning.
Intro New Weights
7
6
5
4
3
2
General Preparation
Pre-Season Trial 1
Physical
1
Week
Phase
Month 12
Month 11
Month 10
Month 9
Month 8
Month 7
Month 6
Month 5
Month 4
Month 3
Month2
Month 1
Weekly Plan (example only)
Phase: Pre-season week 4 (7 sessions)
Goals: Physical: aerobic fitness, strength
MON
TUES
WED
THURS
FRI
SAT
SUN
AM
AM
AM
AM
AM
AM
AM
PM
PM
PM
PM
PM
PM
PM
Aerobic Fitness
20-30 mins
(moderate
intensity)
Weights
StrengthLower Body
Mental
Aerobic Fitness
5 x 3mins (Max
effort)
Weights
Strength –
Upper Body
Rest Day
Aerobic Fitness
2 x 20 mins (max
intensity) 10
mins recovery
Weights
Strength Lower
Body
Team training
Social Game 2 x
30 mins
Mental
Training
Skills
Rest Day
Mental
Training
Skills
Technical
Practice base
skills
Tactical
Learn &
practice
simple tactics
Daily Plan
Date:
Venue:
Phase:
Session outcomes/goals:
Activity
Warm-up
Main activities
Cool-down
Session review & feedback:
Time Allocated
Equipment
Progression
Low
Medium
High
Low
Loading Intensity per weeks (mesocycle)
Progression (Example)
Training, Fatigue & Recovery
Management
Training
Stimulus
Selye’s GAS 1976
Fitness
Fatigue
Recovery
Supercomp Decrease
Effect of Improper and Proper placement of
training stimuli
Cardiovascular Fitness
• Types of training: continuous/intermittent
exercise
• Frequency: 3-5 days per week
• Intensity:55/65-90% HRmax (depending on
individuals fitness)
• Duration: 20-60min (dependent on intensity)
• Mode: Running, Swimming, Cycling
Speed Training
•
•
•
•
•
High intensity effort (95 – 100%)
Short in duration (few seconds) 30 – 60m
Long/Full recoveries (3-5min between reps)
To be FAST you need to train FAST
Sample Session – 3 (6*30m) or
2 (120,90,60,30m) or 2 (6*60m)
• Speed Endurance sessions -(6 *150m)5min rec
• Taxes neurological system – need 48h
before you do another speed session.
Anaerobic Training
• High Intensity, Short Duration (30sec to
3min depending on intensity)
• Improves your tolerance to lactate and
your ability to remove lactate.
• Sample Session – 8 * 200m (2min rec)
- 8 * 400m
- 3 * 800m
Strength - Weight Training
• Maximum strength – what you can lift for one rep (1RM)
• Work off percentages of 1RM for weights training
during the year. % changes throughout a season.
• Absolute strength – total kg you can lift.
• Relative strength – how strong you are (i.e. how much
you can lift taking into consideration you own body
weight (power to weight ratio)
Progression of Weight Training
• Concept of training age
• Year 1
• Basic conditioning
• Body weight exercise and unloaded lifts
• Year 2
• Learn more complex lifts (Cleans, Snatches)
• Year 3
• Hypertrophy/power/heavier load
Developing Strength
• Younger athletes – body resistance, band exercises, circuit
training
• Strength for endurance – 60-65%max * 12-15reps * 3-5sets
• General strength – 70-85%max * 8reps * 3-5sets
• Power Sports – 85-100%max reps of 5,4,3 (3-5sets)
• Elastic strength – 30-50% (low reps) (48h recovery before
next elastic strength session)
• Bounds/Plyometrics – 6-10reps * 3-5 sets(48h recovery
before next plyo/bounding session)
Weight Program (Example only)
Cleans
Bench Press
Squat
Lat pull downs
Lunges
Calf raises
Specialist ex for jumpers - weighted step ups
loaded squat jump, rim rebounds
General Conditioning – Medicine Ball & Core
Stabilisation.
Other Power Training Activities
• Plyometrics Eccentric/Concentric (Stretchshortening cycle)
• Towing – Weighted sleds, parachutes
• Running up Hills
These activities are sports specific and
allow power to be developed.
Agility & Reaction Training
• Can do at start of every session after w/up
• Working all different movement planes –
forwards, reverse, side to side, diagnol
etc.
Flexibility
• Types – Static, Ballistic, Dynamic, PNF
• Developing flexibility – hold 20-30sec (cool
down or flexibility sessions)
• In warm ups hold for 5sec.
• Stretching before competing – be careful in
power sports, may reduce performance
(loss of power for up to 1h after static
stretching (Evetovich 2003, Young 2003).
Tapering – (Peaking)
• A gradual reduction in training load in the
approach to major competition.
• AIM: to arrive at the major competition in
the following condition:
• Fit
• Fuel and Fluid levels high
• Not fatigued
• Psychologically ready
Tapering Strategies
• Minimise fatigue without compromising
performance
• Maintain training intensity
• Reduce training volume (60-90%)
• Maintain training frequency (>80%)
• Individualise taper duration (4-28 days)
• Use progressive taper designs
Tapering & Detraining
• Detraining – insufficient training or no training
• Endurance runners – 3wks before they start to lose
some of their aerobic capacity.
• Muscle fibre cross sectional area  rapidly in strength
and sprint athletes FT muscle fibres reduced.
• After 7mts – decrease of 24lb.
• 4wks detraining – VO2max  4-14% or 3-6% for less well
trained athletes, blood volume ( 5-12%), heart rate
up 5-10%, rely more on carbohydrate for energy, more
lactate.
• Strength not affected as much. No real effect on
Bench Press, Squat, Vertical Jump after 2wk
detraining.
Sample Taper for Power Athlete
•
•
•
•
•
•
•
Monday – Short fast sprints
Tuesday – Day off or light/fast lifts
Wednesday – Technical Session
Thursday – Warm up and drills
Friday – Rest
Saturday – Rest
Sunday - Competition
Monitoring Progress
1. Recording training
–
–
–
–
What actually occurred?
Any changes from original plan? Why?
How well athletes coped with the plan?
Recommendations or modifications for next
season?
– For the athletes …. they should have their own
training diary or log.
Monitoring Progress
2. Fitness testing – pre & half way
–
–
–
–
–
–
Relevant to your sport
Valid and reliable
As sport specific as possible
Controlled
Repeated at regular intervals
Appropriately integrated into your training
programme
Monitoring Progress
3. Self-evaluation (coach and athlete)
– Daily resting Heart Rate; Sleep
quality/duration; Quality of training
sessions; Energy levels; Muscle soreness;
Self-confidence; Esteem; Attitude on
the team; Communication with team;
Health; Body weight; Fluid/fuel intake;
Hydration status
• 4. Performance profiling
Monitoring Aerobic Fitness
• Aerobic VO2 Max (laboratory)
• 20 m shuttle run or 1500 m
• Elite marathon runners
– 80-90 ml/kg/min (male)
– 60-70 ml/kg/min (female)
• 20 m shuttle run
– Top soccer player level 16 (male)
– Top basketball player level 13 (female)
Field Based Fitness Tests
Shuttle Test (beep test)
30m sprint (timed for speed -speed gates/stopwatch)
Standing Long Jump for distance (Leg Strength)
Vertical Jump – (Leg Strength)
Medball Toss (Reverse/Forward) – Upper Body
3/5 bounds for distance – (Leg Strength)
Weights (1RM tests)
Time trials on track
High Jump Fitness Monitoring
Bakåtkast 4 kg 2002-2003
Häckhopp 2 hä + ribba 2002-2003
19.2
140
142
140
138
136
134
132
130
128
126
124
135
135
135
135
135
135
18.99
135
135
135
19
18.86
18.8
130
18.6
18.4
18.48
18.4
2
2
2
2
2
2
2
2
2
2
12
/16
/0
12
/09
/0
11
/25
/0
11
/18
/0
11
/11
/0
10
/28
/0
10
/21
/0
10
/14
/0
10
/10
/0
10
/07
/0
09
/30
/0
2
18.2
18
11/04/02
11/18/02
12/06/02
12/14/02
Medical Considerations, Injury
Prevention
• Must be “well-conditioned” before
increasing training loads
• Watch for biomechanial/postural/flexibility
deficits prior to intensive training
• Monitor all injuries carefully
• Coaches – be in contact with medical staff
Functional Screening
• Identify muscle imbalances and weaknesses
• Make the players strong from the inside out –
less chance of injury during the year.
• Do this before the start of their training season
• Athlete should do corrective exercises to
rectify muscle imbalances before they
undertake pre-season training.
Functional Screening Test
•
•
•
•
•
•
•
Deep Squat
Hurdle Step
In-Line Lunge
Shoulder Mobility
Active Straight Leg Raise
Trunk Stability Push-Up
Rotational Stability
Summary
• Train smart – quality over quantity
• Be pro-active – take responsibility (nutrition,
sleep, hydration)
• Be aware of the demands of your sport
• Question every training session you do – how
will it benefit you as a player?
• Kids – do wide variety of sports – learn all skills
(throwing, kicking, co-ordination etc..)
Reassess Goals
• Schedule formal review time with coach,
athletes or team (post game de-brief)
• Be flexible
• Adjust goals if necessary
• Rewrite training plan if necessary
• Work with your athlete’s needs in mind,
not yours!
Preparing For Competition
• Try to get at least 8h sleep, night before competition
• Taper coming up to competition. Last hard session
should be Tuesday the latest if competing Sat or Sun.
• Pack all equipment night before – food, drinks, spikes
• Leave plenty of time to get to venue and familiarise
yourself with your surroundings – check in, call room.
• Begin mental rehearsal and decide on tactics.
• Warm up well & stick to your normal routine.
Preparation for Competition
• Keep warm, relaxed and focused during the
event.
• Always have a back up plan for everything.
• Cool down after your event & stretch, very
important if you have heats, finals or
qualifying games/blitz.
Summary
• Set achievable but challenging goals
• Identify strengths and weaknesses in your
team or athletes
• Plan your season in advance
• Adhere to the general principles of training
• Evaluate progress regularly and adapt
training accordingly
• Monitor training, health and injury status
of the athlete
• Review goals regularly
Becoming A Champion
• Need to be disciplined, have talent, have
good work ethic.
• Need to be strong mentally as well as
physically.
• Enjoy what you do, have fun, have a good
positive team around you.
• Develop a natural rhythm and know what
this feels like – neuromuscular training
(muscle memory).
Becoming A Champion
• Know where your fitness or technical skill needs
help.
• Train both sides of the body – develop weaker
muscles.
• Set goals, go out with a plan otherwise you’ll have
a nervous tentative opening race, throw or jump.
• Use mental tactics – visualisation, imagery, tunnel
vision/block out strategies. Techniques to help
cope under pressure.
• BELIEVE IN YOURSELF !
Remember….
“Insanity is doing the same thing you’ve
always done and expecting different
results”
Roger Milliken