Training Prior to Olympics Genadijus Sokolovas, PH.D. Global Sport Technology, Inc

Training Prior to Training Prior to OlympicsOlympics

Genadijus Sokolovas, PH.D.Genadijus Sokolovas, PH.D.Global Sport Technology, Inc Global Sport Technology, Inc www.globalsporttechnology.org

http://www.globalsporttechnology.org/

Swimming Medals at Swimming Medals at 2008 Olympics2008 Olympics

CountrCountryy

GoldGold SilverSilver BronzeBronze TotalTotal

USAUSA 1212 99 1010 3131

AUSAUS 66 66 88 2020

GBRGBR 22 22 22 66

JPNJPN 22 -- 33 55

GERGER 22 -- 11 33

Were the 2008 Olympics a Were the 2008 Olympics a Success for the USA Success for the USA Swimming?Swimming?

YearYear GoldGold SilverSilver BronzeBronze TotalTotal

19961996 1313 1111 22 2626

20002000 1414 88 1111 3333

20042004 1212 99 77 2828

20082008 1212 99 1010 3131

Can we do Can we do better?better?

• Majority of our Majority of our swimmers swam slower swimmers swam slower at Olympics than at at Olympics than at Trials a month before Trials a month before OlympicsOlympics

• The average results The average results were 0.28% slower for were 0.28% slower for women and 0.02% women and 0.02% faster for menfaster for men

• 17 of 26 women races 17 of 26 women races (65.4%) were slower at (65.4%) were slower at Olympics than at TrialsOlympics than at Trials

• 10 of 27 men races 10 of 27 men races (37.0%) were slower at (37.0%) were slower at Olympics than at TrialsOlympics than at Trials

Ideal Olympics 2008Ideal Olympics 2008

• How many medals we would win, if our How many medals we would win, if our swimmers would repeat their times from swimmers would repeat their times from Trials?Trials?

GoldGold SilverSilver BronzBronzee

TotalTotal

IdealIdeal 1313 1212 1111 3636

RealReal 1212 99 1010 3131

Training Periodization in the Training Periodization in the U.S.A.U.S.A.

• Major swim meets in the U.S.A.:Major swim meets in the U.S.A.:– US Open in early December (short course)US Open in early December (short course)– NCAA in March (short course)NCAA in March (short course)– Trials to major international competition in Trials to major international competition in

late June – early July (long course)late June – early July (long course)– Major international competition in late July Major international competition in late July

– early August (long course)– early August (long course)

• Three main training cycles in a year Three main training cycles in a year

Training for US Open Training for US Open (December)(December)• 10-12 weeks of training10-12 weeks of training

• Focus on aerobic volumes, no altitude Focus on aerobic volumes, no altitude trainingtraining

• Maximum weekly volumes:Maximum weekly volumes:– 55,000 yards/week for sprinters55,000 yards/week for sprinters– 70,000 yards/week for distance swimmers70,000 yards/week for distance swimmers

• High volume strength training (4-5 High volume strength training (4-5 workouts/week for sprinters, 2-3 for workouts/week for sprinters, 2-3 for distance swimmers)distance swimmers)

Training for NCAA (March)Training for NCAA (March)

• Two phases: conference meets in Two phases: conference meets in February and NCAA in MarchFebruary and NCAA in March

• Higher volume training during the Higher volume training during the Christmas break (some teams use Christmas break (some teams use altitude training)altitude training)

• Speed specific trainingSpeed specific training

• Many duel meets with other teams as Many duel meets with other teams as part of training part of training

Training for NCAA (March)Training for NCAA (March)• Maximum weekly volumes:Maximum weekly volumes:

– 50,000 yards/week for sprinters50,000 yards/week for sprinters– 80,000 yards/week for distance swimmers 80,000 yards/week for distance swimmers

• Strength training:Strength training:– 5-6 workouts/week for sprinters5-6 workouts/week for sprinters– 3-4 workouts/week for distance swimmers3-4 workouts/week for distance swimmers

• Racing in January-March:Racing in January-March:– 4-6 races every two weeks for sprinters4-6 races every two weeks for sprinters– 2-4 races every two weeks for middle distance and 2-4 races every two weeks for middle distance and

distance swimmersdistance swimmers

Specifics of Short Course Specifics of Short Course TrainingTraining• Higher volumes in SP1, SP2, and SP3 Higher volumes in SP1, SP2, and SP3

energy zonesenergy zones

• Lower aerobic and mix energy zone Lower aerobic and mix energy zone training volumes (EN1, EN2, and EN3)training volumes (EN1, EN2, and EN3)

• Focus on turns and divesFocus on turns and dives

• Power/speed training on landPower/speed training on land

• Focus on swimming technique Focus on swimming technique

Total Volumes in Short Total Volumes in Short Course Season (Sprinters)Course Season (Sprinters)

US Open

NCAA

Total Volumes in Short Total Volumes in Short Course Season (Distance Course Season (Distance Swimmers)Swimmers)

US Open

NCAA

Weekly/Daily PlanWeekly/Daily PlanGeneral Aerobic General Aerobic DevelopmentDevelopment

Monday

Tuesday

Wednesday

Thursday

Friday Saturday

AMWATER

AEROBIC

EN1/EN2

VIDEO ANALYSIS

AEROBIC

EN2

GENERALRECOVERY

TOWING VIDEO

AEROBIC

EN1/EN2

VIDEO ANALYSIS

AEROBIC

EN2

GENERALAEROBIC

+ DIVE SPRINTS

AMLAND

NONE NONE NONE NONE NONESTRETCHING

TESTING

PMLAND

WEIGHTROOM

OLYMPIC PROGRAM

CARDIO WORK

MEDBALL/ABS

VASA TRAINER

OFF

WEIGHTROOM

OLYMPIC PROGRAM

CARDIO WORK

MEDBALL/ABS

VASA TRAINER

PMWATER

AEROBIC

EN2

VIDEO ANALYSIS

AEROBIC

EN2/EN3

DIVE VIDEO

OFF

AEROBIC

EN2

VIDEO ANALYSIS

AEROBIC

EN2/EN3

Weekly/Daily PlanWeekly/Daily PlanSpecific Aerobic Specific Aerobic DevelopmentDevelopment

Monday

Tuesday

Wednesday

Thursday

Friday Saturday

AMWATER

AEROBIC

EN1/EN2

VIDEO ANALYSIS

TEST SETS

3 x 200'S R 15

GENERALRECOVERY

TOWING VIDEO

AEROBIC

EN1/EN2

VIDEO ANALYSIS

TEST SETS

6 x 100'S R 30

GENERALAEROBICMAINT

AMLAND


TESTING

PMLAND

WEIGHTROOM

OLYMPIC PROGRAM

PLYOMETRICS

MEDBALL/ABS

VASA TRAINER

OFF

WEIGHTROOM

OLYMPIC PROGRAM

PLYOMETRICS

MEDBALL/ABS

VASA TRAINER

PMWATER

AEROBIC

EN2

VIDEO ANALYSIS

TEST SETS

8 x 50'S on 1:00

OFF

AEROBIC

EN2

VIDEO ANALYSIS

TEST SETS

8 x 25'S on 1:15

DIVE 100 or 50

Weekly/Daily PlanWeekly/Daily PlanSpecific Speed DevelopmentSpecific Speed Development

Monday

Tuesday

Wednesday

Thursday

Friday Saturday

AMWATER

AEROBIC

EN1

VIDEO ANALYSIS

TEST SETS

8 x 50'S on 1:00

GENERALRECOVERY

TOWING VIDEO

AEROBIC

EN1/EN2

VIDEO ANALYSIS

TEST SETS

6 x 50'S on 6:00

GENERALAEROBIC REC

AMLAND


TESTING

PMLAND

WEIGHTROOM

OLYMPIC PROGRAM

PLYOMETRICS

ABS

VASA/BENCHES

OFF

WEIGHTROOM

OLYMPIC PROGRAM

PLYOMETRICS

ABS

VASA/BENCHES

PMWATER

AEROBIC

EN2/EN3

TEST SETS

3 x 200'S R 30

OFFAEROBIC

EN2/EN3

TEST SETS

6 x25'S ON 1:15

Power Training for SprintersPower Training for Sprinters(University of Michigan)(University of Michigan)• Use of paddles allows for more force Use of paddles allows for more force

applicationapplication– Improve Distance per StrokeImprove Distance per Stroke

• Faster Stroke RatesFaster Stroke Rates– Work on turnover Work on turnover

• Highest rate of muscle contraction can Highest rate of muscle contraction can occur only for 4-6 secondsoccur only for 4-6 seconds– After that enter the anaerobic energy systemAfter that enter the anaerobic energy system

Samples of Power Training Samples of Power Training SetsSets

• Repeat Distance:Repeat Distance:– 10-12.5 meter sprints exerting above 10-12.5 meter sprints exerting above

normal force against the waternormal force against the water•Apply 100% muscle strength against waterApply 100% muscle strength against water

– Count Stroke CyclesCount Stroke Cycles•Usually 5-8 stroke cyclesUsually 5-8 stroke cycles

Samples of Power Training Samples of Power Training SetsSets

• Rest Intervals:Rest Intervals:– 45 seconds to 2 minutes45 seconds to 2 minutes

• Set Length:Set Length:– Should not exceed 4-10 repetitions per Should not exceed 4-10 repetitions per

setset– After 3 -10 minute rest intervals they After 3 -10 minute rest intervals they

can perform several setscan perform several sets•Easy swims to remove lactateEasy swims to remove lactate

Samples of Power Training Samples of Power Training SetsSets• Training Speeds:Training Speeds:

– Should be done as fast as possibleShould be done as fast as possible– Apply more force than you will during raceApply more force than you will during race– Perform at higher stroke rate than during racePerform at higher stroke rate than during race

• Example:Example:– {6x12.5 on the 1 minute }x3 w/ 8 minutes in {6x12.5 on the 1 minute }x3 w/ 8 minutes in

betweenbetween•Set 1 &3 descend 1-6 with times recordedSet 1 &3 descend 1-6 with times recorded

•Set Increase Stroke Rate 1-3 and holdSet Increase Stroke Rate 1-3 and hold

Equipment for Equipment for Power/Strength TrainingPower/Strength Training• Swimming paddles (strength, Swimming paddles (strength,

technique, rehab)technique, rehab)

• Power Racks and Power Towers Power Racks and Power Towers (measure and monitor power (measure and monitor power improvements)improvements)

• Parachutes, drag suits, T-shirts Parachutes, drag suits, T-shirts (strength, technique, rehab)(strength, technique, rehab)

• Light tennis shoes (kicking power)Light tennis shoes (kicking power)

Equipment for Equipment for Power/Strength TrainingPower/Strength Training• Tubing to swim against Tubing to swim against

• Assisted tubing or towing equipment (swimming at Assisted tubing or towing equipment (swimming at faster speeds, distance per stroke, body position)faster speeds, distance per stroke, body position)

• Swimming with fins (hip strength, kicking power, Swimming with fins (hip strength, kicking power, body position)body position)

• Medicine balls/ dumbbells (vertical kick, push from Medicine balls/ dumbbells (vertical kick, push from the bottom of the pool)the bottom of the pool)

• Vibration machines in conjunction with swim Vibration machines in conjunction with swim benchesbenches

Strength Development Strength Development Using VT on Swimming Using VT on Swimming

BenchBench

© Global Sport Technology, Inc© Global Sport Technology, Inc

Recovery after WorkoutsRecovery after Workouts

• Nutrition and supplementation during and Nutrition and supplementation during and after the workoutsafter the workouts

• Cool-down to remove metabolic products Cool-down to remove metabolic products and deliver nutrientsand deliver nutrients

• Vibration treatment (3-5 x 90-120 sec at Vibration treatment (3-5 x 90-120 sec at 23-25 Hz)23-25 Hz)

• Cold water immersion (12-18 C for 7-8 min)Cold water immersion (12-18 C for 7-8 min)

• Soft tissue massage Soft tissue massage

Use of Vibration Use of Vibration Machines for Machines for RecoveryRecovery

University of Michigan University of Michigan Training for 2008 Olympics Training for 2008 Olympics (Phelps, Vanderkaay, etc)(Phelps, Vanderkaay, etc)• Three seasonsThree seasons

– September – December for US OpenSeptember – December for US Open– December – April for Spring NationalsDecember – April for Spring Nationals– April – July for Olympic TrialsApril – July for Olympic Trials– July – August re-taper for OlympicsJuly – August re-taper for Olympics

Preparing for US OpenPreparing for US Open

• Total weekly volume gradually Total weekly volume gradually increased from 30,000 to 70,000 mincreased from 30,000 to 70,000 m

• Primary focus on building the base, Primary focus on building the base, swimming technique, core strength swimming technique, core strength trainingtraining

• Up to 20% of swimming sets done Up to 20% of swimming sets done kickingkicking

• No taper before US OpenNo taper before US Open

Preparing for Spring Preparing for Spring NationalsNationals• Continue increase swimming volumesContinue increase swimming volumes

• 24 days altitude training camp with very 24 days altitude training camp with very high volume swimming high volume swimming

• Up 40% of swimming workouts are in short Up 40% of swimming workouts are in short coursecourse

• Progressive increase in strength endurance, Progressive increase in strength endurance, power on land, and core strengthpower on land, and core strength

• Improving swimming technique Improving swimming technique

Preparing for Spring Preparing for Spring NationalsNationals• Total weekly swimming Total weekly swimming

volume increased up to volume increased up to 90,000 m during the altitude 90,000 m during the altitude campcamp

• Number of daily swimming Number of daily swimming workouts at altitude:workouts at altitude:– 3-3-1-0 for the first altitude 3-3-1-0 for the first altitude

camp in 2008camp in 2008– 4-5 weekly strength training 4-5 weekly strength training

sessions at altitudesessions at altitude

Altitude Training Plan 1Altitude Training Plan 1

0

2,000

4,000

6,000

8,000

10,000

12,000

14,000

16,000

18,000

20,000

1 3 5 7 9 11 13 15 17 19 21

Total swimming volume, meters


Preparing for Olympic TrialsPreparing for Olympic Trials

• Training of respiratory muscles at the Training of respiratory muscles at the sea level (University of Michigan) sea level (University of Michigan)

• PowerLung device (inhale and exhale PowerLung device (inhale and exhale respiratory muscles)respiratory muscles)

• Restricted breathing training (holding Restricted breathing training (holding the breath, swimming with snorkels)the breath, swimming with snorkels)

Restricted Breathing Restricted Breathing TrainingTraining

• Use only when traditional stimuli are Use only when traditional stimuli are exhausted exhausted

• Don’t use this training modality with Don’t use this training modality with athletes who have health issues (i.e. athletes who have health issues (i.e. asthma, lower iron level, etc.)asthma, lower iron level, etc.)

• Use only when athletes’ Use only when athletes’ performances tend to performances tend to stabilize/plateau after biological stabilize/plateau after biological maturationmaturation

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Restricted Breathing Restricted Breathing TrainingTraining

Restricted Breathing Training (RBT)

Restricted Breathing Training (RBT)

Respiratory Muscle Training (RMT)

Respiratory Muscle Training (RMT)

Higher Accumulation of Metabolites

Higher Accumulation of Metabolites



• 24 days altitude training camp: from end of April 24 days altitude training camp: from end of April to middle of Mayto middle of May

• Progressive increase in swimming volumes and Progressive increase in swimming volumes and speed (50% of workouts are in short course)speed (50% of workouts are in short course)

• Maintenance of specific strength and core musclesMaintenance of specific strength and core muscles

• Improvements in swimming techniqueImprovements in swimming technique

• Increase volume of kicking up to 25%Increase volume of kicking up to 25%

• Increase the number swimming sets with Increase the number swimming sets with descending rest intervaldescending rest interval


• Total weekly swimming volume increased Total weekly swimming volume increased up to 115,000 m during the altitude campup to 115,000 m during the altitude camp

• Number of daily swimming workouts at Number of daily swimming workouts at altitude:altitude:– 3-2-3-0 for the second altitude camp in 20083-2-3-0 for the second altitude camp in 2008– 3 weekly strength training sessions at altitude3 weekly strength training sessions at altitude

Altitude Training Plan 2Altitude Training Plan 2

0

5,000

10,000

15,000

20,000

25,000

1 3 5 7 9 11 13 15 17 19 21



Typical Seasonal Plan for Typical Seasonal Plan for Middle Distance Swimmer Middle Distance Swimmer (Phelps, etc)(Phelps, etc)

Training from Trials to Training from Trials to OlympicsOlympics

• Dates of USA Swimming Olympic Trials – Dates of USA Swimming Olympic Trials – June 29 to July 6, 2008June 29 to July 6, 2008

• The team was selected on July 6The team was selected on July 6• 33 day until Olympic Games33 day until Olympic Games• Pre-Olympic Camp in USA: from July 7 to Pre-Olympic Camp in USA: from July 7 to

July 25July 25• Pre-Olympic Camp in Singapore: from Pre-Olympic Camp in Singapore: from

July 26 to August 5July 26 to August 5• Arrival to Beijing: August 5Arrival to Beijing: August 5

Training between Trials Training between Trials and Olympics (Sprinters)and Olympics (Sprinters)

• General strength (weights, training machines, General strength (weights, training machines, med balls, core stability) – day 1 to 7med balls, core stability) – day 1 to 7

• Specific strength (Biokinetic bench) – day 3 to Specific strength (Biokinetic bench) – day 3 to 1010

• Kick and pull sets – day 1 to 10Kick and pull sets – day 1 to 10

• Full body swimming sets – day 11 to 30Full body swimming sets – day 11 to 30

• Swimming with resistance (chutes, drag suites, Swimming with resistance (chutes, drag suites, etc.) – day 7 to 25etc.) – day 7 to 25

• Aerobic endurance sets – day 1 to 5Aerobic endurance sets – day 1 to 5

• Lactate tolerance sets – day 5 to 20Lactate tolerance sets – day 5 to 20

• Race intensity sets – day 15 to 25Race intensity sets – day 15 to 25

• Starts and turns – day 20 to 30Starts and turns – day 20 to 30

Training between Trials Training between Trials and Olympics (Sprinters)and Olympics (Sprinters)

Taper for SprintersTaper for Sprinters

Training Training ComponentsComponents DaysDays

11 22 33 44 55 66 77 88 991100

1111

1122

1133

1144

1155

1166

1177

1188

1199

2200

2211

2222

2233

2244

2255

2266

2277

2288

2299

3300

General General StrengthStrength XX XX XX XX XX XX XX

Specific Specific StrengthStrength XX XX XX XX XX XX XX XX

Aerobic Aerobic EnduranceEndurance XX XX XX XX XX

Lactate Lactate ToleranceTolerance XX XX XX XX XX XX XX XX

Race Race IntensityIntensity XX XX XX XX

Starts & Starts & TurnsTurns XX XX XX XX XX XX

Training between Trials Training between Trials and Olympics (Distance)and Olympics (Distance)

• Specific strength (Biokinetic bench) – Specific strength (Biokinetic bench) – day 1 to 7day 1 to 7

• Kick and pull sets – day 1 to 7Kick and pull sets – day 1 to 7

• Full body swimming sets – day 8 to 30Full body swimming sets – day 8 to 30

• Swimming with resistance (chutes, drag Swimming with resistance (chutes, drag suites, etc.) – day 7 to 20suites, etc.) – day 7 to 20

• Aerobic endurance sets – day 1 to 10Aerobic endurance sets – day 1 to 10

• Lactate tolerance sets – day 11 to 23Lactate tolerance sets – day 11 to 23

• Race intensity sets – day 18 to 26Race intensity sets – day 18 to 26

• Starts and turns – day 25 to 30Starts and turns – day 25 to 30

Training between Trials Training between Trials and Olympics (Distance)and Olympics (Distance)

Taper for Distance Taper for Distance SwimmersSwimmers

Training Training ComponentsComponents DaysDays

11 22 33 44 55 66 77 88 991100

1111

1122

1133

1144

1155

1166

1177

1188

1199

2200

2211

2222

2233

2244

2255

2266

2277

2288

2299

3300

General General StrengthStrength

Specific Specific StrengthStrength XX XX XX XX XX XX XX

Aerobic Aerobic EnduranceEndurance XX XX XX XX XX XX XX XX XX XX

Lactate Lactate ToleranceTolerance XX XX XX XX XX XX XX

Race Race IntensityIntensity XX XX XX XX XX

Starts & Starts & TurnsTurns XX XX XX

Aerobic-Anaerobic Workout Aerobic-Anaerobic Workout for Sprinters’ Taperfor Sprinters’ Taper• 8 x 100 (75 free, 25 back) @ 1:408 x 100 (75 free, 25 back) @ 1:40• 8 x 75 fly, back, breast @ 1:258 x 75 fly, back, breast @ 1:25• 8 x 50 kick @ 1:008 x 50 kick @ 1:00• 8 x 25 build @ :30 sec8 x 25 build @ :30 sec• 4 x 200 free/back pull w/paddles @ 2:504 x 200 free/back pull w/paddles @ 2:50• 24 x 50 fins fast/easy all strokes @ 1:3024 x 50 fins fast/easy all strokes @ 1:30• 400 easy400 easy• Total: 4400 mTotal: 4400 m

Race Intensity Workout for Race Intensity Workout for Sprinters’ TaperSprinters’ Taper

• 400 easy + 4 x 100 moderate400 easy + 4 x 100 moderate• 8 x 50 moderate8 x 50 moderate• 8 x 50 (25 drills, 25 building pace)8 x 50 (25 drills, 25 building pace)• 8 x 50 (4 strokes fast, 5 strokes 8 x 50 (4 strokes fast, 5 strokes

moderate, drills)moderate, drills)• 2 x (100 fast + 2 x 50 race pace)2 x (100 fast + 2 x 50 race pace)• 600 easy600 easy• Total: 3000 mTotal: 3000 m

Sprint Workout for Sprint Workout for Sprinters’ TaperSprinters’ Taper• 400 easy + 4 x 100 drills + 4 x 50 400 easy + 4 x 100 drills + 4 x 50

techniquetechnique

• 5 x 100 kick (last 15 fast) @ : 15 sec rest5 x 100 kick (last 15 fast) @ : 15 sec rest

• 20 x 40 tubing (20 m assisted, 20 m 20 x 40 tubing (20 m assisted, 20 m against)against)

• 6 x 15 finishes6 x 15 finishes

• 500 easy500 easy

• Total: 3000 mTotal: 3000 m

Aerobic-Anaerobic Workout Aerobic-Anaerobic Workout for Distance Swimmers’ for Distance Swimmers’ TaperTaper• 600 free + 400 IM + 200 free build 50’s600 free + 400 IM + 200 free build 50’s• 16 x 50 all strokes @ 50 sec16 x 50 all strokes @ 50 sec• 6 x 100 kick @ 1:456 x 100 kick @ 1:45• 400 fast kick400 fast kick• 4 x 400 pull descend 1-4 @ 5:004 x 400 pull descend 1-4 @ 5:00• 4 x 300 pull descend 1-4 @ 4:004 x 300 pull descend 1-4 @ 4:00• 6 x 150 fins @ 2:006 x 150 fins @ 2:00• 9 x 100 fins @ 1:109 x 100 fins @ 1:10• 100 easy100 easy• Total: 7900 mTotal: 7900 m

Race Intensity Workout for Race Intensity Workout for Distance Swimmers’ TaperDistance Swimmers’ Taper

• 800 technique + 400 build to turns800 technique + 400 build to turns

• 2 x (4 x 50 @ 1:00 + 200 IM @ 3:00) all 2 x (4 x 50 @ 1:00 + 200 IM @ 3:00) all strokesstrokes

• 3 x 100 kick @ 1:50 + 300 fast kick3 x 100 kick @ 1:50 + 300 fast kick

• 3 x 400 pull easy-med-hard @ 5:003 x 400 pull easy-med-hard @ 5:00

• 800 negative split800 negative split

• 3 x (8 x 100 @ 1:20/ 1:10/ 1:05)3 x (8 x 100 @ 1:20/ 1:10/ 1:05)

• 400 easy400 easy

• Total: 7400 mTotal: 7400 m

THANK YOU FOR YOUR THANK YOU FOR YOUR ATTENTION!ATTENTION!


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Training Prior to Olympics Genadijus Sokolovas, PH.D. Global Sport Technology, Inc