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PERFORMANCE PLANNING: YEARLY TRAINING PLAN

PERFORMANCE PLANNING: YTP

Performance Planning Training

Performance Planning training has three distinct parts:

– Long-Term Athlete Development Plans and Performance Planning

– Sport Profile and Gap Analysis – Yearly Training Plan (this part)


Overview • Rationale

– Now that we’ve completed the first two parts of the Performance Planning module, we’re ready to scientifically develop a yearly training plan (YTP)

• Objective – Develop a yearly training plan.

• Process – Mini-lectures, small group tasks, and individual tasks.


Where Are We Going? • Type of Plan • Building Your Yearly Training Plan • Identifying the Training Emphasis • Identifying Objectives in the YTP • Sequencing Training Objectives • Training Abilities over a Training Block • Quantifying the YTP • Adjusting Volume and Intensity • Adjusting Exercises — Your Practice Plan • Quantifying the Training Week • Modulating the Training Load • Ensuring Optimal Recovery • Monitoring Training


Type of Plan


“The Plan”


Purpose and Timing of Periods Period Purpose Timing

Preparation • To prepare athletes for the demanding work that will come later in the year

• From the first practice of the program to the first “official” competition of the program

Competition • To continue physical training • To introduce the stresses of

preparing for and engaging in competition

• From the first “official” competition of the program to the last competition of the program

Transition • To give athletes time to rest and regenerate

• From the last competition of the program to the last structured training activity of the program


Single Periodized Plan

PREPARATION COMPETITION TRANSITION


Double Periodized Plan

PREPARATION COMPETITION TRANSITION

PREP COMP T PREP COMP T


Periods and Phases

Period Phase, Team Sports Phase, Individual Sports

Preparation General Preparation Phase General Preparation Phase

Specific Preparation Phase Specific Preparation Phase

Pre-competition Phase

Competition Pre-competition Phase

Regular Competition Phase Pre-competition Phase

Major Competition Phase Competition Phase

Transition


General Preparation Phase

• Recommended length: 6 to 8 weeks, or more • Objectives/Priorities:

– General development of physical, motor, and mental athletic abilities

– Acquisition of new technical abilities and skills – Consolidation of already acquired technical

and tactical abilities


General Preparation Phase (cont’d)

• Training methods: – Large proportion of general activities and

exercises; small proportion of specific and competition activities and exercises

– Average intensity lower than that of later phases


Specific Preparation Phase • Recommended length: 3 to 5 weeks, or more • Objectives/Priorities:

– Progressive development of physical conditioning adapted to the sport

– Specific development of the primary physical, motor, and mental athletic abilities required in the sport

– Acquisition of new tactical abilities and knowledge


Specific Preparation Phase (cont’d)

• Training methods: – Greater proportion of specific or competition

exercises – Decrease in the proportion of general

activities and exercises


Pre-competition Phase • Recommended length: 2 to 3 weeks, or more • Objectives/Priorities:

– Preparation of athletes for future competitions – Consolidation of already acquired technical

and tactical abilities – Increase in activity intensity, to be at

competition-level intensity toward the end of the phase


Pre-competition Phase (cont’d)

• Training methods: – Large proportion of specific or competition

exercises, and small proportion of general activities and exercises

– Participation in a few preparatory and “non-official” competitions


Regular Competition Phase • Length: variable • Objectives/Priorities:

– Achievement of performance goals – Stabilization of or decrease in the quantity of

work done during practices and maintenance of an intensity similar to that found in competition

– Stress management and emotional control when outcome is important


Regular Competition Phase (cont’d)

• Training methods: – Very large proportion of specific or

competition exercises, and very small proportion of general activities and exercises, unless the latter are required to correct persistent shortcomings

– Practice simulation of situations likely to be encountered in major competitions


Major Competition Phase • Objectives/Priorities:

– Achievement of performance goals when the stakes or competition level are higher

– Stress management and emotional control when outcome is very important

– Recovery from fatigue and stress due to participation in regular and major competitions


Major Competition Phase (cont’d)

• Training methods: – Exercises and activities intended to refine

preparation – Insertion of frequent breaks in practices so as

to avoid fatigue and maintain a high degree of intensity


Transition Period • Length: variable (2 to 8 weeks) • Objectives/Priorities:

– Recovery and regeneration – Healing of injuries sustained during the

Competition Period – Decrease in the length, frequency, and

intensity of sport activities


Transition Period (cont’d)

• Training methods: – Active rest – Very large proportion of general activities and

exercises – Participation in activities other than organized

competitive activities – Participation in sports with different physical

and motor requirements, with or without competition, without stress


Building your Yearly Training Plan


Excerpt from a YTP


Solutions

• Start the program earlier • Have athletes train certain abilities before the

start of the program • Strategically select competitions (individual

sports) • Train through early competitions (team sports)


Identifying the Training Emphasis


Why Identifying Training Emphasis Matters

• It shows the major priorities for different training blocks at a glance

• It helps coaches decide the best/most efficient time to address training gaps to deliver the best performance


Sample Gap Analysis


Example of Identifying Training Emphasis


From Gap Analysis to Training Emphasis


Expressing Emphasis as a Percentage

• The emphasis is based on the main gaps identified in the gap analysis

• The percentage for the Performance Factors in each microcycle should add to 100%

• The emphasis can be identified for each microcycle in the plan, but it is more likely that the emphasis will vary from phase to phase


Training Emphasis

Emphasis

0%

20%

40%

60%

80%

100%

1 2 3 4 5 6 7 8 9 10 11 12 13

TECHNICAL

TACTICAL

PHYSICAL

PSYCHOLOGY

EQUIP / ENVIR


Identifying Objectives in the YTP


Choosing Objectives

• Align objectives with the training emphasis • The challenge is to manage multiple objectives

while developing meaningful training progressions

• It’s better to fully achieve 1 or 2 objectives than to partially achieve 9 or 10


Identifying Dominant Athletic Abilities


Identifying Ancillary Factors


Sequencing Training Objectives


Sequencing Training Objectives

• Check out the sample training plans in your sport’s LTAD document

• This will help you put training objectives in the right order


Example of Prioritizing Objectives • Physical Abilities

– 1=Develop – 3=Maintain

• Technical/Tactical Abilities – 1= Acquire – 2= Consolidate – 3= Refine

• Ancillary Factors – Depends on Competition – Development module


Example of Prioritized Objectives in YTP


Training Abilities Over a Training Block


Microcycles and Mesocycles

• Mesocycle – Several weeks of training providing progressive loading then unloading

• Microcycle – Three to six days of a variety of training stimulus followed by one day of recovery


Quantifying the YTP


Training Terminology

• Volume is the total duration of training. Usually time or distance

• Intensity is the effort that is required during the training

• Frequency is the number of training sessions, usually in a given week or microcycle

• Load is the combination of intensity, volume, and frequency


Training Terminology (cont’d)

• Repetition refers to one single movement, effort or skill OR a combination of skills in one effort

• Set refers to a group or series of repetitions; it may include the rest period between repetitions

• Work-Rest Ratio is the amount of time between repetitions or sets

Volume

Time (Hrs) Distance

Time (min) Distance

# sets

Time (secs) Distance

Sets / Reps

Intensity

RPE % max

RPE

HR Speed

Quickness RPE

Frequency (Rest)

Weeks / Days

Days / Hours

Minutes / Sec W:R Ratio

YTP

MESO MICRO

Practice



Why Quantify? • Distance (Volume) • Number of Days

(Frequency) • Speed (Intensity) • Fuel (Nutrition) • Accommodation

(Recovery)

Your YTP is like a road map – it guides your trip, but your actual drive may differ from the one planned


Adjusting Volume and Intensity


Practice Segment Higher Volume Higher Intensity

Warm-up Dynamic – 20 min Dynamic – 20 min

Technical (Speed) Break (5 min)

2-4 sec rep, 10 reps / set W:R = 1:5 (Active) Sets = 3 (2 min rest) =13 Min (2.5 min work)

1-2 sec rep, 8 reps / set W:R = 1:10 (Rest) Sets = 2 (5 min rest) = 9 min (0.5 min work)

Tactical (Game Like) Break (5 min)

3 x 2 min (1 min rest) 3 x 2 min (1 min rest) = 16 min (12 min work)

3 x 2 min (1 min rest) =8 min (6 min work)

Physical (Stamina) Break (5 min)

6-8 sec rep, 8 rep/set W:R = 1:1 (Active) Sets = 3 (2 min rest) = 10 min (2.7 min work)

4-6 sec rep, 8 rep/set W:R = 1:2 (Rest) Sets = 2 (4 min rest) = 8 min (1.3 min work)

Cool down 10 min 20 min Flexibility

Total Time Inc break 84 min (85% intensity) 80 min (100% intensity)


Adjusting Exercises – Your Practice Plan


Cyclical Sport If I… This will happen… Ex: Lengthen the rest period before the next set

The athlete will continue to train the same energy system


Non-cyclical Sport Adjustments to Make this Exercise Easier…

Why this Adjustment Makes the Exercise Easier…

Ex: Eliminate the defence Provides more time for the athlete to make a decision


Quantifying the Training Week


Sport/Physical Training Factors Number of Hours Intensity

Sport-specific Training

Other Training (Other sports, other physical activity, etc.)

Competitions

Total

Note: Intensity is determined mainly by sport/physical training factors, but it can certainly be influenced by ancillary/other factors. Use the table below to think about the effect of these factors on intensity, and modify the Intensity values in the table above accordingly.

This ancillary/other factor… Has this effect on intensity…

School

Work

Travel (Commuting – Other Travel)

Meetings

Personal Time/Social Activities, etc.

Recovery/Rest

Other


Modulating the Training Load


Modulating the Training Load


Step 1: Enter the value for the highest weekly volume of training in the year

Total Maximum Training Hours Per Week

15

Step 2: Enter the total training volume for each microcycle Total Training Volume 10

This is converted automatically into a percentage Volume % 66.67

Step 3: Enter the intensity for each week in the year Intensity % 70

Load values are calculated automatically, based on best fit Load (units) 62.22

Step 4: Review the calculated load values shown, and ensure that your sequence of loading and unloading microcycles is consistent with your mesocycles you established


Ensuring Optimal Recovery


Athlete Stressors/Cost Worksheet


Athlete Stressors/Cost Worksheet


Athlete Recovery/Input Worksheet

http://canadiansportforlife.ca/sites/default/files/resources/Sleep_Recovery_Jan2013_EN_web.pdf

http://canadiansportforlife.ca/sites/default/files/resources/Sleep_Recovery_Jan2013_EN_web.pdf�


Athlete Recovery/Input Worksheet


Cost-Benefit Analysis

• What was higher: costs or benefits? • How did you feel about the analysis? • How can you monitor potential factors affecting

recovery?


Monitoring Training


Monitoring Training


Debrief

• What feelings/responses do you have to the activities you just completed?

• What are your key learnings from this part of the module?

• How will these learnings affect your planning? Your coaching?


Reflection and Debrief


Workshop Closing

Action Card Coach Workbook, p. 50

I will START…

I will STOP...

I will CONTINUE...