Tuesday, November 16, 2010

Development of Training Philosophy: Factors for Consideration

 
Training, as defined by Principles of Sports Training (Harre, D., GDR: Sportverlag, 1982), is the process of preparing an athlete physically, technically, tactically, psychologically and theoretically for the highest levels of performance.

The development of a personal Training Philosophy should include most, or all, of the above performance factors. Making a list of factors that are needed to pursue the limits of performance for a specific individual will allow a coach or athlete to construct a Training Plan that will be realistic, individually focused and flexible enough for the lifestyle of the individual.

As stated in the last Blog (Developing a Training Philosophy); only with a sound background in biomechanics and physiology can each coach construct “realistic” training plans that are compatible with each of their athlete’s physiological and psychological needs.

It is, therefore, important that each coach/athlete make a list of all the physical, tractical and technical (biomechanical) principles that need to be included in developing a training plan that will endeavor to elevate each athlete to his/her highest level of performance.

The list of physical factors needed would vary, according to the specific event area of each athlete. In addition, the Training Age of each athlete, even within the same event area, would be another factor to consider when developing training plans that are relative to the needs of individuals.

An example list of factors needed to physically develop sprinters/hurdlers would look something like the following:
                                    Physical Qualities to be Developed for Sprint/Hurdle Athletes

*  Explosive Strength & Power
*  Speed
* Speed Endurance
* Maximum Functional Strength
*  Postural/Core Strength and Muscular Balance
*  Mobility/Flexibility
                                               

An example list of factors needed to technically develop sprinters/hurdlers would look something like the following:
                                    Technical Qualities to be Developed for Sprint/Hurdle Athletes

*  Movement Pattern Specificity
*  Speed of Movement Specific Movement Pattern
*  Range of Movement and relevant force production
*  Types of muscle actions (concentric, eccentric, SSC, etc.)
*  Force magnitude of movements (average and peak forces)
*  Body position factors

An example list of factors needed to tactically develop training plans for sprinters/hurdlers would look something like this:

Tactical Guidelines for Development of Training Plans for Sprint/Hurdle Athletes

*  Adoption of Basic, Intermediate and Advanced Strategies to meet Training Age needs
*  Selection of Periodized Plan to address Basic, Intermediate or Advanced athlete needs
*  Frequent testing of Performance Variables (speed, strength, explosive strength, speed endurance)
* Traditional Periodization w/teaching emphasis for Beginning athletes
*  Summated microcycle plans for Intermediate and Advanced athletes
The examples presented above are not extensive by any means but should provide the coach/athlete with a good idea of some of the factors that must be addressed in successful training plan design.

The biggest challenge for most coaches is to develop sound training plan designs for Beginning, Intermediate and Advanced athletes that will work within the time and facility constraints that are relative to their programs.

Once coaches have researched the basic principles involved in physical, technical and tactical preparation of athletes, they will be better able to use their CREATIVITY to weave these factors into training plans that are relative to their athletes and specific training environments. Through experimentation with sound training principles coaches empower themselves to become true artists of the sport by taking a batch of workouts and turning them into a well-woven, flexible and individualized training philosophy that best meets the needs of each individual athlete.

            “Experience is a hard teacher because she gives the test first and the lessons afterwards.”--Unknown

                                    Recommended Reading List
The Mechanics of Sprinting and Hurdling, Dr. Ralph Mann, Phd.; self published, 2007.
The Science of Hurdling, Brent McFarlane, Canadian Track and Field Association, 1984.
Strength and Power in Sport,  P.V. Komi, IOC Medical Commission, 1992.
Principles & Practice of Resistance Training, Mike Stone, Meg Stone and Bill Sands, Human Kinetics, 2007.
Strength and Power for Maximum Speed, Jim Hiserman, SpeedEndurance.com, 2010.
A Program Design Method for Sprint and Hurdle Training,  Jim Hiserman, SpeedEndurance.com, 2008.
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Saturday, November 6, 2010

Developing a Sound Training Philosophy


October and November are the months most commonly associated with the starting of the Preparation Periods for World Class Sprinters and Hurdlers. In the past few weeks I have looked at the types of training methods employed by several World Class track athletes. Through the use of Twitter and Blogs, one can access the training of many of the most successful athletes. For instance, while Trey Hardee has just finished his first month of General Prep, LoLo Jones has just begun her first week of training. Many of the coaches I work with ask about specific training ideas they got from reading what the athletes like LoLo and Trey are doing.

My answer always comes in the form of another question; What is your training philosophy?  As Coach Dan Pfaff has stated, “You can’t take the bits and pieces you like from different training programs, then throw them together and expect this to work for you”. The best plans are those that are realistic, suited to the individual, flexible and based on sound physiological and psychological principles. Learning to develop one’s own philosophy of Training Plan Design is both doable and most effective. It was once said that “Experience is a hard teacher because she gives the test first and the lessons afterwards.”

In order to develop a sound Training Philosophy for one’s self or his/her athletes it is essential to develop the greatest background in training physiology and planning methodology. A thorough understanding of biomechanics, training physiology  and types of planning can be found from a variety of sources. Only with a sound background in biomechanics and physiology can each coach construct “realistic” training plans that are compatible with each of their athlete’s physiological and psychological needs.

For instance, it is the philosophy of Glen Mills (aka Usain’s coach) that Speed Endurance and pure Speed  should be developed concurrently and  coaches should strive for a balance of the two. Because of this philosophy, Coach Mills’ plans require a greater amount of recovery to be planned into and between training sessions.

One observation that I have made from examining the training plans of many high school and college coaches is the absence of pure speed and maximum strength from their Preparation Period.  This is incompatible with the principles of training physiology aimed at the development of maximum speed. 

Dr. Ralph Mann, in his 2008 interview on PreraceJitters.com, stated; “Since  it has become evident that the development of explosive strength and the proper mechanics to deliver the power are the two most critical factors in sprint performance, ignoring either will guarantee that the athelete will not achieve their performance potential.”

Bruce Lee has two quotes that I have found as useful motivation for furthering knowledge: 
            “Use that which works, and take it from any place you can find it.”
            “Be self aware, rather than a repetitious robot.”
To acquire the greatest background for “what works” in the development of maximum and explosive strength, proper sprint biomechanics and sound planning techniques, the following reading list can open the doors to creating a training philosophy that can be realistic, individually focused and flexible.

            “If you realize that all things change, there is nothing you will try and hold on to.”--Lao Tzu

                                    Recommended Reading List
The Mechanics of Sprinting and Hurdling, Dr. Ralph Mann, Phd.; self published, 2007.
The Science of Hurdling, Brent McFarlane, Canadian Track and Field Association, 1984.
Strength and Power in Sport,  P.V. Komi, IOC Medical Commission, 1992.
Principles & Practice of Resistance Training, Mike Stone, Meg Stone and Bill Sands, Human Kinetics, 2007.
Strength and Power for Maximum Speed, Jim Hiserman, SpeedEndurance.com, 2010.
A Program Design Method for Sprint and Hurdle Training,  Jim Hiserman, SpeedEndurance.com, 2008.
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THE ROLE OF STRENGTH/POWER TRAINING IN SPRINT ACCELERATION

THE ROLE OF STRENGTH/POWER TRAINING

IN SPRINT ACCELERATION: PART ONE


In order for successful acceleration mechanics to be performed, the sprinter must execute a technically efficient and powerful start, so as to allow for the optimal body lean and posture necessary for a sound entry into the acceleration phase.

The role of Strength/Power Training in all phases of the sprint race cannot be underestimated. Any discussion of Acceleration Mechanics specific to teaching sprinters to properly execute the Acceleration Phase of the sprint race must take into account the relationship between proper mechanics and the strength/power required to do so.

In “The Mechanics of Sprinting and Hurdling” (Dr. R. Mann, self published, 2007), Dr. Ralph Mann points out several elemental relationships between strength and the ability to be more mechanically efficient or productive in the various areas/phases of the sprint race.

Dr. Mann cites three specific examples of this Strength/Mechanical Efficiency relationship affecting a proper Sprint Start and the ability to perform a successful acceleration phase.

1) Greater strength allows for the athlete to produce greater horizontal forces in the Start (pg. 52).

2) Greater horizontal force produced at the Start allows for the sprinter to stay lower at the Start (pg.52).

3) Success in the short sprint race is determined by the ability of the sprinter to generate great amounts of explosive strength at the proper time. (pg. 91).

Mann’s analysis of sprinters found that weaker athletes tend to “pop up” during the Start because lesser amounts of horizontal force produced at the Start creates the need for the athlete to move the center of gravity vertically in order to maintain balance.

Given the need for the “falling or leaning” body position to properly execute a successful acceleration phase, block start mechanics must be incorporated into the drills used in teaching proper acceleration mechanics.

Glen Mills, coach of Usain Bolt and many world-class sprinters, alluded to the role of strength in the acceleration phase (termed Drive by many coaches) in an interview where he echoed the statements by Dr. Mann; “…the athlete has to stay in the crouch position while developing maximum power. If the athlete does not have the strength to carry the drive phase long enough then it has to be aborted so he can go into the transition earlier.”

Incorporation of relevant MAXIMUM STRENGTH (also termed Static), EXPLOSIVE STRENGTH (also termed Dynamic) AND ELASTIC STRENGTH development exercises into the overall sprint-training program cannot be argued in view of the proven interdependence between Strength and the ability to optimally perform the proven principals of Sprint Mechanics in all phases of the short sprint race.

Since Part 4 of this Acceleration Article will deal with Elastic Strength (or Plyometric Training), this section will focus on Maximum Strength and Explosive Strength Training exercises proven to be relevant to proper execution of Start, Acceleration and Maximum Velocity phases of the sprint race.

Both Maximum Strength and Explosive Strength exercises must be used in order to address both Intramuscular and Intermuscular coordination factors. Through the proper mixing of Maximum and Explosive Strength exercises, Recruitment, Rate Coding and Synchronization can be optimally developed through use of exercises that coordinate the amount of force, speed of movement and precision of movement patterns applicable to effective sprint mechanics. Use of exercises that cover the entire Force-Velocity Curve, with an emphasis on moving the curve to left over time, cannot be done with a proper mix of Maximum, Explosive and Elastic Strength exercises.

There seems to be a considerable amount of confusion among coaches about the need for Maximum Strength exercises to be included with Explosive Strength exercises in the training of sprinters. The idea that lifting heavy loads in a relatively slow manner is of no use to the high speed movements of sprinters needs to revisited in light of the specific research findings provided in “Strength and Power in Sport”, (P.V. Komi, IOC Medical Commission, 1992). Some of these specific findings are listed below.

1) High threshold Fast Twitch Glycolytic (FTb) Muscle Units are NOT recruited UNTIL force exceeds 90% of Maximum Strength (pg. 250).

2) Training with high velocity movements increases high velocity strength (pg. 263).

3) The load to be overcome and the movement time are the main factors in developing Rate of Force Development. If the load to be overcome is light, IRFD (Initial Rate of Force Development) predominates. If the load to be overcome is high, then MRFD (Maximum Rate of Force Dev.) predominates. For movements with a duration of 250ms or less (sprinting), BOTH IRFD and MRFD are the main factors (pg. 381).

4) Maximal Strength and Power are not distinct entities. Maximum Strength is the basic quality that influences power performance (pg. 383).

5) Improvements in Power have been shown to result from high intensity strength training, jump training under increased stretching loads and movement specific exercises requiring muscular coordination training (pg. 384, 385).

6) The use of training methods involving, maximal and near maximal contractions, cause a remarkable increase in RFD accompanied by an increase in movement speed (pg. 392).

7) RFD directed training should take precedence in the Preparation Phases but not be completely eliminated at any time of the training year (pg. 392).


Understanding the neural adaptations to the various strength training methods will allow for an intelligent selection of specific exercises and their proper integration into the overall training plan of each individual.

Strength/Power Training Plans must address the training age of the individuals within the sprint group. Beginning/Novice sprinters require different considerations than Intermediate and Advanced athletes. For example, research shows that Maximum Strength increases will also lead to increases in Power and the ability to generate force at fast speeds, especially in less experienced athletes. Training plans for Beginning/Novice athletes should contain more emphasis on Maximum Strength development and the teaching of proper lifting mechanics.

PART TWO: IN FUTURE POSTING