These slides summarize processes I used to help some of the fastest swimmers in history. These concepts may also be applicable to coaches, strength and conditioning coaches and performance staff supporting athletes in other high-performance sports.
4. 100m
Demands
Olympic Events- Span the continuum of energy system requirements.
200m
400m
800m
1500m
10k
50m
Freestyle I. MedleyButterflyBststrokeBackstroke
20-25s
50-55s
2 min 2 min
3.5-4 min
57-60s
2-2.5 min
55-60s
2 min
3.5-4min
2 min
2 hrs
14-15 min
8 min
55-60s
7. Performance Indicators:
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
Performance Indicators
A Performance Backwards Approach.
Clarify the AIM. Quantify it to create a GOAL. Use this goal to build a RACE MODEL. Use this model to COMPARE with current
performance
8. Understanding the aim is key for both coaches & athletes.
Often this is assumed
If a mismatch is present being coach and athlete aims tensions may arise.
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
9. Performance Indicators:
Quantifying moves thinking from hypothetical to tangible
This may be achieved through statistical means (such as extrapolating previous performances with regressions, as seen for the
sprint event below).
However all models are wrong (while some are useful), so coach insight and athlete engagement as well as modelling when goal
setting.
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
Budapest
2010
Shanghai
2011
London
2012
Barcellona
2013
Glasgow
2014
Kazan 2015 Rio 2016
10. Performance Indicators:
Goals broken down to create a race models
This should clearly outline what it will take to achieve the goal.
This can be simple, such as creating race segments (as below), or complex.
The model should fit the athlete as it is their performance we are trying to influence.
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
Race Model Current Best Difference
Start Time (s) 5.90 6.30 0.40
Free Swim (s) 15.61 15.62 0.01
Finish Time (s) 2.41 2.46 0.05
Total Time (s) 23.92 24.38 0.46
11. Performance Indicators:
‘GAP ANALYSIS’
This should show the different between ‘ideal’ and ‘current’ performance levels.
This process should identify key areas for improvement in training.
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
Race Model Current Best Difference
Start Time (s) 5.90 6.30 0.40
Free Swim (s) 15.61 15.62 0.01
Finish Time (s) 2.41 2.46 0.05
Total Time (s) 23.92 24.38 0.46
12. Performance Indicators:
AIM What is it we intend
to achieve?
Goal What is the desired result?
(quantified)
Model What would the event
need to look like to achieve the
goal?
Comparison What are the differences
between the model and our current
performance level?
Performance Indicators
A Performance Backwards Approach.
Clarify the AIM. Quantify it to create a GOAL. Use this goal to build a RACE MODEL. Use this model to COMPARE with current
performance level
.
14. Performance Indicators:
Data Informing Practice
By now we should have a good understanding of key areas for improvement for each swimmer.
By testing physical qualities we should be able to calculate which are more likely to impact key areas for
improvement should we improve them.
16. Start Time Peak Swim Velocity Turn Time
Freestyle ↑ Lean Mass ↑ Lean Mass Index ↑ Lean Mass
↓ Fat Mass Sum of 8 ↑ Chin Up 1RM ↓ Fat Mass Sum of 8
↑ SJ Peak Power ↑ Bench Press Starting Strength ↑ Squat/Clean 1RM
Breaststroke ↑ Lean Mass ↑ Arm Span ↑ Lean Mass
↑ Fat mass sum of 8 ↑ Back Squat 1RM ↑ SJ Peak Power
↑ CMJ Starting Strength ↑ SJ Peak Power
Backstroke ↑ Lean Mass ↑ Lean Mass ↑ Height
↓ Fat Mass Sum of 8 ↑ Bench Press 1RM ↑ SJ Peak Power
↑ SJ Peak RFD ↑ Bench Press Peak RFD ↑ Back Squat 1RM
Butterfly ↑ Waist Girth ↑ Lean Mass ↑ Lean Mass
↓ Ab Skinfold ↑ Chin Up 1RM ↓ Fat Mass Sum of 8
↑ SJ Peak Power ↑ Bench Press 1RM ↑ Back Squat 1RM
PHYSICAL PERFORMANCE CHEAT SHEET
Once we understand the strong correlates between physical performance and aspects of swim performance we can notice trends
which may support our delivery.
For example, upper body strength appears to correlate with swim velocity in 3 of the strokes however lower body strength is
more important for breaststroke.
19. Optimising race day performance: A science and an art
On a typical race a warm up may present opportunities to use sport science interventions to acutely enhance
performance.
However what we say and how we interact with athletes during this stage is critical to success.
“OK, this is the big
one! We’ve been
waiting for this
moment for 4 years.
You might never get
this opportunity again.
The whole country is
20. Anxious Avoidant Secure
Attachment Theory:
The lens through which we view the world differs and has often been shaped in early life.
Anxious people may associate success with love and fear not performing well will hurt personal relationships.
Avoidant people may wish to tackle problems alone and don’t wish to appear vulnerable or verbalise when they
need help.
Secure people know they are loved and cared for whatever the outcome and seek to enjoy experiences for what
they are.
21. “OK, this is the big
one! We’ve been
waiting for this
moment for 4 years.
You might never get
this opportunity again.
The whole country is
Consider this ‘pre talk’ being given to 2 athletes prior to an
Olympic final
22. Optimising Performance
Attachment Theory
“OK, this is the big
one! We’ve been
waiting for this
moment for 4 years.
You might never get
this opportunity again.
The whole country is
Anxious athletes typically elevate pressure.
The key words derived from our pep talk may add to this sense of pressure.
What impact might this have on their performance?
23. Optimising Performance
Attachment Theory
“OK, this is the big
one! We’ve been
waiting for this
moment for 4 years.
You might never get
this opportunity again.
The whole country is
Secure athletes may be enjoying the experience.
They may simply be happy to be taking part.
What impact would the same pep talk likely have on their performance?
26. We can then use
the data we collect
to identify ‘how
strong is strong
enough’ and deliver
more targeted and
athlete specific
training
3000
3100
3200
3300
3400
3500
3600
3700
3800
3900
4000
4100
4200
4300
4400
4500
4600
4700
4800
4900
5000
5100
5200
5300
5400
5500
5.2 5.7 6.2 6.7
SquatJumpPeakPower
(watts)
Start Time (seconds)
27. However we must
not fall into the
trap of thinking we
work with robots.
Each individual
must be treated as
such if we are
maximise
-thank the UKSCA and ASCA for asking me across to speak
-I’m here today to speak about S&C in swimming (despite it being around 6 months since I have worked in the sport) So hopefully I can remember what it was we did.
-What I do remember and why I think there was a bit of a buzz around swimming in the UK over the last few years, was the step change in performance that occurred in a relatively short period of time.
-By step change ion performance what I mean is a noticeable chance in performance that appears to buck a current trend. And that was certainly the case with British Swimming.
-In 2012 they failed to hit the medal target set to them by the British government and that brought about the funding cuts and redundancies that we associated with missed targets. The next year they came home from the world championships with only 1 bronze medal.
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
-There are 4 competitive strokes which can also be combined to make an individual medaly race.
-There are also a range of distances which cause events lasting very different durations. (20 seconds to 2 hours) very different demands.
-the movements involved in elite swimming are not natural and from a musculoskeletal view point aren’t very nice.
-extreme shoulder internal rotation
-extreme external rotation of the knee and ankle
-hyperextension of the lumbar spine
Not only are these positions difficult to achieve, but once achieved swimmers have to apply force from these positions and do so repetitively for around 20 hours a week, spread over 10, 2 hour sessions and then lift 3-4 times per week.
So all of this should give you a taste of some of the challenges faced when working as part of a support team in this sport.
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
Top down model to establish what it would take to win
So we have some surface level information of what the sport involves but what does it take to win Olympic medals?
Well this is the approach we took, and ill preface this by saying its not a perfect approach, but for the sake of transperancy
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
So what became clear from this process was that the majority of the impact we could make as an S&C department could be addressed by increasing the power swimmers could express during lower body triple extension, pushing and pulling.
Additionally most of the swimmer weren’t strong enough to produce large power outputs.
So our philosophy was shaped by this and we essentially made our program about squat, bench and chin, this is what we trained, tested and monitored as well as the other vairables which we found to correlate to performance (such as specific measures of range of motion, power output and body compositon).
Once we were happy we could develop these qualities the next challenge was to see if we could optimise these when they mattered the most (on race day)…….
So once we have identified the race segment that needed to be addressed
The next step for us was to identify if there were physical variables which we could develop in the gym to influence the particular skill.
So we went about undertaking quite a large project……
Cheat sheet
Taking this a step further we wanted to identify if a physical variable was actually performance limiting….
Or as the title of this presentation suggests…HOW STRONG IS STRONG ENOUGH
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.
But that isn’t the only way we worked with swimmers to optimise performance on race day……
We also had a significant role to play during the warm period prior to a race.
-Specifically these are that I’ll address.
-But first here’s a quick glance at a race to give us a taste for what Olympic swimming involves.