ANI Tapering Presentation 2011
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Derek Evely Presentation Coaching Conference 2011
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ANI Tapering Presentation 2011
- 1. Athletics Northern Ireland Tapering Concepts and Considerations Presentation prepared by: Derek Evely Presentation to: Athletics Northern Ireland Date: 09/24/2011
- 2. General Concepts • What is the purpose of a taper? • To bring the athlete into the best condition possible for main competition • Remove all residual traces of fatigue • Ensure that all specific qualities that have been optimally developed are in peak condition. Prioritisation of specific qualities is important. • E.g., speed, explosive power, specific endurance, technique • Do you need to taper (a lot, a little… at all)? • Depends upon your methodology and the athlete in question. • Some athletes do not respond well to too much (or any) of a taper • Sensitivities to loading is a key issue here Presentation prepared by: Derek Evely. Date: 09/24/2011
- 3. Methodologies & Their Relation to Taper • Stage Loading Methodology (Matveyev): • Large wave of volume followed by large wave of intensity • Entrance into peak form can be a race against time • Taper is largely part of the overall methodology • Final phase taper can be quite long • Tapering will involve more unloading Presentation prepared by: Derek Evely. Date: 09/24/2011
- 4. Presentation prepared by: Derek Evely. Date: 09/24/2011
- 5. Methodologies & Their Relation to Taper • Complex methodology (Tschiene): • Moderately high waves of volume and intensity • High “load” year round • Taper will involve less unloading relative to developmental workloads • Athlete never too far from competitive form • Short taper can bring athlete into competitive form Presentation prepared by: Derek Evely. Date: 09/24/2011
- 6. Presentation prepared by: Derek Evely. Date: 09/24/2011
- 7. Tapering Specifics • Key things to know when designing a taper: • Your athlete’s individual response to training • Residual effect of various motor abilities (Issurin) • Aerobic Endurance = 30 +/- 5 days • Maximal Strength = 30 +/- 5 days • Anaerobic Glycolytic Endurance = 18 +/- 4 days • Strength Endurance = 15 +/- 5 days • Maximal Speed = 5 +/- 3 days Presentation prepared by: Derek Evely. Date: 09/24/2011
- 8. Tapering Specifics • How long should a final phase taper be? • Sprints: 10 days? • Field events: 5-7 days • Endurance: longer… if Stage: built into the philosophy and methodology • What is the content? • Too much taper = detrained effect, leads to loss of Peak Condition • Too little taper = overwork, and lack of attainment of Peak Condition • For sprints, throws, jumps: • Endurance: • Lifting: Presentation prepared by: Derek Evely. Date: 09/24/2011
- 9. Tapering Specifics • What should the tapering cycle structure be? • Consider 2+1 (even 1+1) loading days if necessary • If training 2x / day, when do you go to 1x / day? • Complete days off? • Experiment!! • When experimenting, you must record data • Respect training principles and common sense Presentation prepared by: Derek Evely. Date: 09/24/2011
- 10. Example 1: Hammer Throwers • Sophie Hitchon • Very difficult to taper… have yet to find the right combination • Maintenance of Peak Condition difficult as well • Needs loading until very close to competition • No rest days prior to competition Presentation prepared by: Derek Evely. Date: 09/24/2011
- 11. &"# Example 1: Hammer Throwers %$# !"#$%&'() %"# $$# Presentation prepared by: Derek Evely. Date: 09/24/2011 $"#
- 12. Example 1: Hammer Throwers &"#$$% !AB% C;DE% &$#$$% Presentation prepared by: Derek Evely. Date: 09/24/2011 ""#$$%
- 13. Example 1: Hammer Throwers !,"-.# !-#/012# 70 m 65 m Presentation prepared by: Derek Evely. Date: 09/24/2011
- 14. Example 1: Hammer Throwers PERIODIZATION: SOPHIE HITCHON JUNE 7 8 9 10 11 12 13 14 15 16 TRAIN X 2 TRAIN X 2 TRAIN X 2 TRAIN X 2 TRAIN TRAIN TRAIN (T) 17 18 19 20 21 22 23 24 25 26 EURO TEAM TRAIN (T) TRAIN X 2 TRAIN TRAIN X 2 TRAIN BEDFORD U23 CHAMPS 27 28 29 30 JULY 1 2 3 4 5 6 TRAIN X 2 TRAIN X 2 TRAIN CORK (T) TRAIN X 2 TRAIN TRAIN X 2 7 8 9 10 11 12 13 14 15 16 THROWS TRAIN TRAIN TRAIN (T) TRAIN TRAIN EURO U23 Q EURO U23 F FEST 17 18 19 20 21 22 23 24 25 26 T() TRAIN TRAIN TRAIN TRAIN TRAIN Presentation prepared by: Derek Evely. Date: 09/24/2011
- 15. Example 1: Hammer Throwers • Mark Dry • Best competitions in 2011 = less than 3 days training week of comp • Needs minimum 1-2 days off before competition • Does not need to throw week before Presentation prepared by: Derek Evely. Date: 09/24/2011
- 16. Example 1: Hammer Throwers PERIODIZATION: MARK DRY 6 7 8 9 10 11 12 13 14 15 TRAIN TRAIN TRAIN TRAIN TRAIN 16 17 18 19 20 21 22 23 24 25 SCOT B'HAM TRAIN TRAIN TRAIN CHAMP's GAMES 26 27 28 29 30 31 Aug-‐01 2 3 4 TRAIN UKA TRIALS TRAIN TRAIN TRAIN 5 6 7 8 9 10 11 12 13 14 TRAIN TRAIN TRAIN TRAIN BAL 3 TRAIN 15 16 17 18 19 20 21 22 23 24 UK TRAIN TRAIN CHALLENGE FINAL Presentation prepared by: Derek Evely. Date: 09/24/2011
- 17. Example 2: Sprinters Day 10 Day 9 Day 8 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 C C MAXIMAL TEMPO SPECIFIC TEMPO 4X30M(5) OFF 4X30M(5) TEMPO 4X30M(5) OFF COMPETE COMPETE SPEED / RUNNING: ENDURANCE: RUNNING: 1X120M 1X80M RUNNING: ROUNDS FINAL SPEED 95% ENDURANCE: 10X200M ON 4X30M(5) 10X100M ON 95% 95% 10X100M ON INTENSITY GRASS 1-‐2X300M GRASS INTENSITY INTENSITY GRASS 1X80M(25) (30) 1X100M(30) 1X120M(35) TIME TRIAL 1X150M INTENSITY MAXIMUM INTENSITY Day 10 Day 9 Day 8 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 C C MAXIMAL TEMPO SPECIFIC TEMPO 4X30M(5) OFF 4X30M(5) TEMPO OFF 4X30M(5) COMPETE COMPETE SPEED / RUNNING: ENDURANCE: RUNNING: 1X120M 1X80M RUNNING: ROUNDS SPEED 95% ENDURANCE: 10X200M ON 4X30M(5) 10X100M ON 95% 95% 10X100M ON INTENSITY GRASS 1-‐2X300M GRASS INTENSITY INTENSITY GRASS 1X80M(25) (30) 1X100M(30) 1X120M(35) TIME TRIAL 1X150M INTENSITY MAXIMUM INTENSITY Presentation prepared by: Derek Evely. Date: 09/24/2011
- 18. What to do the day before / day of? • Week before: • Day before: train / not train? • If so what content? • CE, SDE, SPE or GPE? • Day of / before event: • Afternoon / evening session • Post-tetanic facilitation… • High volume, medium intensity workout of GS Presentation prepared by: Derek Evely. Date: 09/24/2011
- 19. Common Mistakes in Tapering • Destroying confidence • Becoming “the problem” yourself… • Making changes in final phase • Going “off the plan”: i.e., panicking… thinking that not enough work has been done (and then reacting) • Feeling the need to “do something” • Games environments… observing others • Using too much specific work in tapering phase… • Maintaining nervous system activation without using specific work. • Take environment of main competition into account during taper • Over-prepping Presentation prepared by: Derek Evely. Date: 09/24/2011
- 20. QUESTIONS? For further information please contact: Derek Evely, UKA National Performance Centre Director, T: 07540 703268 E: devely@uka.org.uk UKA National Performance Centre, Loughborough University, Loughborough, LE11 3TU