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Jahrestrainingsplan II

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GETTING YOUR YEAR’S PROGRAM TOGETHER

By David Pyne PhD

Australian Institute of Sport

INTRODUCTION

  • Good planning is one of the key elements of effective coaching and is a skill that must be learned, developed and practiced.
  • Planning must integrate the various aspects of training that contribute to swimming performance: swimming technique (skill), physical conditioning (fitness), mental skills training (psychology) and racing and training strategies.
  • The topics addressed in this lecture include: the annual plan/chart, the division of the training plan into macro-, meso- and micro-cycles, and description of the various stages or phases of the training plan.

PLANNING

  • One of the fundamental requirements of coaching is that training should be well organised and planned to ensure the achievement of training objectives.
  • This process is one of the most important tools in coaching. Good planning is based on knowledge and experience of swimming and consideration of individual circumstances.
  • At the elite level of coaching, long term plans are usually based on the four-year Olympic cycle with the intermediate goals of the national championships and major international meets held annually.
  • The annual training plan is based around a competitive season (for age group swimmers) or the build-up to a specific major championship (senior swimmers).
  • The aim of the annual plan is to produce the highest level of performance at the major meet(s) of the year.
  • There are several features of planning common to all swimming programs: To develop the competitive level, the main training objective (e.g. endurance, speed, strength) must be established and developed as a priority
  • Long-term plans often have to be modified to achieve short-term goals; and given the cyclical nature of the swimming action and the energetics of the competitive events, training is usually characterised by moderate to high training volumes and a rhythmical approach.

PERIODISATION OF TRAINING

  • The process of periodisation is defined as division of the annual training plan into smaller and more manageable parts to ensure correct peaking for the main competition of the year.
  • The annual plan is divided sequentially into the mesocycle (long term cycle), macrocycle (multi-week training cycle), microcycle (weekly training cycle) and the daily training sessions. The Mesocycle (Major Preparation)
  • The mesocycle in the context of swimming refers to the preparation for a major competition. For age group swimmers, this usually is the summer season leading into district, state or national age group championships. For senior swimmers, the mesocycle refers to the summer preparation for the national championships (selection trials in March) or the winter preparation for the major international meet of the year (usually August/September).

On this basis, senior swimmers generally have two mesocycles per year.

  • Figure 1 shows a typical mesocycle plan for a senior group of swimmers preparing for World Cup (Short Course) meets in January and February as part of the overall plan leading to the Australian Championships (Long Course) in March.
  • The evolution of modern training methodology has lead to the development of terminology such as basic endurance, general endurance, specific endurance, preparatory, quality, taper, competitive and transition phases.
  • These phases form the basis of the annual training plan. Despite their widespread use there is no common terminology for these different phases.

Figure 1

Typical 16-week Training Plan for Senior Swimmers preparing for World Cup Races in January and ultimately for the National Championships in March/April.

Preparation for the Summer Program

Date

October

November

November

December

January

January

February

Meso-Cycle

Preparation

Competition

Transition

Competition

Local Meet

Local

Meet

World Cup

World Cup

Macro-Cycle

Basic Endurance

General Endurance

Specific Endurance

Quality

Taper

Competition

Transition

Micro-Cycle Week No.

1,2

3,4

5,6,7

8,9,10

11,12,13

14

15,16

Once the basic elements of competition schedule have been put in place, the next step is to develop the training plan in terms of the training volume and intensity (Figure 2).

The main features of the general phase are:

  • A modest training volume to start the season
  • The volume increases in a gradual manner with small 5-10 km increases per week
  • Training intensity is low, and emphasis is placed on dry-land conditioning including flexibility, circuits, weight training and other games and aerobic activities

The main features of the endurance phase are:

  • Continuing increases in training volume
  • Gradual introduction of higher intensity aerobic work to the level of the anaerobic threshold … and …
  • Emphasis on skill and technique development before moving to the higher training speeds and intensities

The main features of the specific phase are:

  • Increasing development of anaerobic threshold
  • Maximal oxygen uptake … and …
  • Race pace training capacities
  • Ongoing manipulation of training volume and intensity to achieve continuing improvement
  • Consideration of individual needs with respect to training volume, intensity and recovery
  • Ongoing development of skill particularly at race speeds

The main features of the taper/competition phase are:

  • The taper with reducing training volume … and …
  • Recovery to maintain basic fitness … and …
  • Develop race fitness
  • Training volume is gradually reduced reaching about 20% of the peak weekly mileage at the time of competition
  • Race pace and pacing strategies are finalised through use of descending sets, broken swims and time trials

The main features of the rest phase are:

  • Maintaining an active approach with at least three low- to moderate-intensity aerobic swims completed each week
  • In long breaks the inclusion of specialised programs to target weaknesses in individual fitness profiles … and …
  • Attention to dietary practices to prevent excessive weight gain.

Figure 2

A typical schematic plan for a 16-week training preparation for swimmers.
Traipla

General

Endurance

Specific

Taper/Comp

Rest

The Macrocycle (2-6 week blocks)

  • The term, macro, is derived from the Greek term, makros, meaning large in size.
  • In competitive sports, a training macrocycle represents a training block or phase of between 2-6 weeks (microcycles).
  • The duration of a macrocycle depends on the objectives and type of training used in each stage of the annual plan.
  • In physiological terms, the macrocycle is used to develop or improve a specific aspect of fitness.
  • The overall aim is to improve competitive performance as well as specific training factors.
  • The classical structure of a macrocycle involves two to four ‘developmental’ or ‘accumulation’ microcycles followed by a concluding ‘intensification’ or ‘tuning’ microcycle.
  • The overall training load can be considered as the product of training intensity and training volume
    • i.e. training load = volume x intensity.
    • There is usually an incremental increase in either training volume or intensity throughout a macrocycle.
    • It should be noted that the increasing training load is achieved in a wave-like pattern with systematic changes in training volume and intensity.
    • The usual practice is for training volume to increase in endurance-oriented macrocycles, but decrease during the taper and competition microcycles.
    • In contrast, during speed-oriented macrocycles training intensity increases as training volumes declines.
    • In general, higher training volumes are generally achieved with lower training intensity, and likewise, higher training intensity is achieved with lower training volume.

Figure 3 shows a typical 4-week training macrocycle.

  • This example illustrates a standard incremental build-up in training load, which could be either training volume or training intensity.
  • Experience has shown that three weeks of increasing training loads represents the usual limit of positive adaptation.
  • Beyond three weeks, increasing fatigue tends to limit the benefits accrued from training.
  • In practice small increments in training loads of approximately 5% are suggested:
  • A common mistake is to increase loads too rapidly, which can lead to excessive fatigue, injury or illness.
  • With increasing fitness, the training loads in recovery weeks (as shown in week 4 in this example) can be maintained at higher levels than could be sustained earlier in the training season.

Figure 3

A standard 4-week macrocycle with increasing loads and a recovery week

Jahrestrainingsplan
  • In contrast to Figure 3, the macrocycle used in Figure 4 is more typical of the taper or pre-competition when training volume and loads start to decrease.
  • There is only a modest increase in training load from week 2 to week 3 before a substantial drop from week 3 to week 4 prior to the competition.
  • The aim of this sequence is to eliminate or reduce any residual fatigue and sharpen swimmers for subsequent competition.

Figure 4

A pre-competition or taper macrocycle.

Jahrestrainingsplan

The Microcycle (Weekly and Daily)

  • The term microcycle coming from Greek term, mikros, meaning small, and the Latin term, cyclus, refers to a sequence of training that is repeated regularly. In the context of swimming training, the microcycle refers to the weekly 7-day training plan (Monday to Sunday).
  • The microcycle is probably the most important and functional tool in the planning of training.
    • The structure and content of the weekly microcycle determines the quality and nature of the training stimulus.
    • Variation of the training volume and intensity within and between microcycles is a fundamental aspect of coaching.
    • In a given day, one to three training sessions can be completed in the pool with supplementary dry-land work to target specific and general aspects of conditioning.
    • Similarly to the planning of macrocycles, the training load of a given microcycle is determined by the combination of training volume, training load and recovery periods.
    • Again the objectives of the microcycle will determine the specific nature of the training load.
    • Various types of training microcycles have been developed in swimming. Depending on the age and level of the squad, microcycles need to accommodate from 5 to 20 training sessions (pool and dry-land) in a given week.
    • Various microcycle structures such as:
    • 3+1 (three sessions on, one session off),
    • 5+1, (five sessions on, one session off),
    • 5+1+1 and cycles with one peak or two peaks can be used (Figures 5-9).
    • Volume and intensity of sessions within a microcycle are based on the training zones or classification system used by individual coaches.
    • A certain degree of flexibility is required to account for variations in individual levels of fitness and fatigue.

Figure 5

An example of a simple 7-session training week (microcycle) for younger swimmers. This shows the emphasis on a Saturday commitment to swimming, leaving the priority to schooling through the week.

M

T

W

Th

F

S

S

AM

Off

Off

Off

Off

Off

T

Off

PM

T

T

T

T

T

T

Off

Figure 6

An example of a 9-session training week (microcycle) for senior swimmers characterised by ½ day recoveries and a 3+1 (three sessions on, one session off) approach.

M

T

W

Th

F

S

S

AM

T

T

T

T

T

T

Off

PM

T

Off

T

Off

T

Off

Off

Figure 7

An example of a 10-session training week (microcycle) for senior swimmers, characterised by a 5+1 (five sessions on, one session off) approach.

M

T

W

Th

F

S

S

AM

T

T

T

T

T

T

Off

PM

T

T

Off

T

T

Off

Off

Figure 8

Another variation for senior swimmers using the 5+1+1 approach, involving swimming every day of the week.

M

T

W

Th

F

S

S

AM

T

T

T

T

T

T

T

PM

T

T

Off

T

T

Off

Off

Figure 9

A specialised 7-day microcycle for use by senior swimmers in specific high volume training camps. A 3+3+2 cycle is used for a total of 16 sessions in the cycle, including a full recovery day. This type of cycle is useful for accumulating high training volumes (up to 100km per week.

M

T

W

Th

F

S

S

AM

T

T

T

T

T

T

Off

Noon

T

T

T

T

T

T

Off

PM

T

T

Off

T

T

Off

Off

As well as sequencing the sessions through the week consideration needs to be given to the pattern of loading volume and intensity. Figures 10-12 show several examples of different microcycles.

Figure 10

A standard microcycle with a single mid-week peak.

Jahrestrainingsplan

In this example, there is a steady increase in training load through the early part of the week, peaking on Thursday. Friday and Saturday are characterised by decreasing loads with Sunday a full rest day.

This type of microcycle would be used early in the season during the general preparation and endurance phases where conditioning is being improved. Later in the season, when fitness levels are higher, the training week can progress from one peak to two peaks.

Figure 11

A two-peak training week with peaks on Wednesday and Saturday.

Jahrestrainingsplan
  • This is a very commonly used format for the preparation of highly-trained swimmers.
  • The three day training blocks work very well in practice with a sequential increase in either training volume or intensity.
  • Experience has shown that it is difficult to train with high volume and intensity each day for a full training week, and this type of periodisation is known to be very effective.
  • Again the Sunday is given off for rest and recovery.
  • This type of microcycle is also useful for preparing swimmers for a weekend competition or club night where high-intensity racing is undertaken.

Figure 12

A two-peak training week with higher training loads.

Jahrestrainingsplan

Figure 13 shows a more advanced variation of the two-peak theme. In this example, the overall training load is quite high and varies on a daily basis between ‘medium’ to ‘high’. This could reflect either high training volumes (endurance week) or high training intensity (quality week). This is a more demanding training week and should only be completed late in the season during the specific preparation phase. Swimmers without the necessary fitness background will struggle to complete this type of training week at the required intensity.

Figure 13

A two-peak training week with adjacent training peaks.

Jahrestrainingsplan

A THIRD VARIATION FOR A TWO-PEAK TRAINING WEEK

  • A short two day block of work prepares the swimmer for the demanding high intensity work to be completed on Friday and Saturday.
  • While training programs generally follow the ‘hard-easy’ format it can be very useful to put two intensive training days back-to-back to invoke a significant training stimulus.
  • This type of appoach is useful when moving from an endurance phase to a specific phase, and during the taper period prior to competition.

CONCLUDING STATEMENT

  • Planning of training programs is a critical part of coaching.
  • The scope of planning ranges from the preparation of single sessions, through the various training cycles (weeks, months) to long-term planning of annual and even quadrennial plans.
  • The two key elements are:
    • Being systematic … and …
    • Finding what works in practice.
    • Firstly, planning is centred around systematic organisation of all the different elements that contribute to high-level training.
    • Secondly, while planning can sometimes produce detailed and elaborate programs, it must be simple in concept and easily communicated to swimmers.
    • Consideration of these two factors will lead to improved planning and coaching, and ultimately swimming performance.

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