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Male youth training considerationsBy Chris Chucas and Louis Richards
1. The long term perspective
2. Demands of the sport
3. Prevention is better than cure
4. Movement
Disclaimer
• My thoughts
• Stop me!!!!
THE LONG TERM PERSPECTIVEWho has a S&C coach?
Musculoskeletal system
Aerobic system
Anaerobic
ENERGY SYSTEMS
Range of motion
Movement quality
Capacity
Strength
Reactivity
CHASSIS(MUSCULOSKELETAL SYSTEM)
SWIM POSITION
RUNNING TECHNIQUE
NO SHIN INJURIES
FASTER SWIM/BETTER RUNNING/MORE ECONOMICAL
FASTER RUNNING
It’s easier to maintain than to gain!
THE LONG TERM PERSPECTIVEYou can’t do it all at once!
It’s worth identifying your limiting factor, and reaping the rewards
Then, it’s easier to maintain!
Demands of the sportWho likes to understand the numbers behind the sport?
16mins 30s
5.3 W/Kg
28 mins 30sRange of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
16mins 30s
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
150% 3RM Pull up
Core
Open water swimming!
Shoulders, rotation, catch
25-30 km pw
~26s 50m
5.3 W/Kg
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
x4 BW SL ISO
General
T spine and hip flexion
10-16 hours pw
6s PP 1000+ Watts
28 mins 30s
Range of motion
Movement quality
Capacity
Strength
Specific
Aerobic
Anaerobic
1.9 RSI
X3.5 BW Isocalf
Core and calf
Running model
KTW, hip flexors
40-60 miles pw
200m <30s good form
Demands of the sportYour goals
How are you going to achieve your goals?
Prevention is better than cureWho has been injured?
RED-SRelative Energy Deficiency in Sport
Tendinopathy
Training Response / Adaptation
Mile
age
Mileage
Mileage Linear (Mileage)
12 month period
Training Response / Adaptation
25:40
21:1519:05
17:35
21:00
24:40 24:20
27:2526:15
31:45
0:00:00
5:00:00
10:00:00
15:00:00
20:00:00
25:00:00
30:00:00
35:00:00 Total VolumeMax Ave Linear (Ave)
Red dotted line shows the gradual increase in training over the year
Movement
SquatPull
Push
Rotate
Brace
Lunge
Hinge
Prevention is better than cureGet the right balance!!!
Summary
• Train for 10 years time not 10 months time• Understand the Sport and how you’re going to train for
that• Smart training; Focused, consistent, sensible training
appendix
performance assessment weekend in Loughborough
Male youth training considerations
Chris Chucas and Louis Richards
Potential contents
• Male youth training considerations;• Managing the training dose (Periodisation)• Holistic approach (Being a human/No burn out/Balance etc/stress is stress)• Management around the growth spurt (YPD model. Watch out for/opportunities)• Common myths• Common problems• Other?
• Impact of being an early/late developer (what this looks like)• Look at some of the physiological demands of the sport linked to delivering
certain speeds I.e swimming a 17min 1500m. I can pull together the various speeds/benchmarks if you want?
Time=45 minutesaudience= athletes and parents
14-19 yo male athletesAim= parents and athletes to go away with useful
information that they will put into practice
Chris Chucas
Hare Tortoise
Potential contents
Potential contents
Rx
• Movewell (Generally)• Hip, knee, ankle strength• Calf endurance• Core work• Shoulder and upper back mobility• Running mechanics
• How many times per week?
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