Analytical techniques to measure VOCs

Most of the annual training plans that have been presented thus far can be used for either individual athletes or teams. These charts represent basic training structures that can serve as rough guidelines for preparing a year of training. However, although these plans offer specific training information, they do not present the individualized work necessary for each athlete. Therefore, the development of an individualized annual training plan as outlined in figure 6.30 (on page 174) might be warranted. This plan allows the coach to monitor the athlete’s training plan in precise terms, because the plan incorporates all the means of training the individual athlete would use in train-ing and more specifically the number of repetitions or mileage for a year of traintrain-ing.

The coach must know the competition schedule in order to create the training plan. Once the competition schedule is established, the periodization plan can be developed and the objectives for each macrocycle can be expressed according to the training phase for each training factor. In figure 6.30, a hypothetical individual training plan for a high jumper, anatomical adaptation, maximum strength, and power are developed during the first subphase of training (general preparation). As the program advances or approaches the competitive phase, the emphasis on other factors such as technique will increase. As the athlete moves into the transition phase

X X

X

Preparatory 1 Competitive 1 T Preparatory 2 Competitive 2 T

AA Gen end

Speed end Speed development

MxS Power Main MxS Power Main

SS dev

Test/Standards Physical prep Technical prep Tactical prep Psych prep

Months

Figure 6.29 Tri-cycle annual training plan for a gymnast.

Prep = preparations, T = transition, AA = anatomical adaptation, Mxs = maximal strength, Main = maintenance, Gen end = general endurance, speed end = speed endurance, ss dev = specific speed development, L = learning, r = repetition for skill automatization, P = perfection, h = half routines or lines, F = full routines.

of the annual training plan, general physical preparation becomes the dominant training objective.

Training intensity is specified in the annual plan because it will govern the amount and quality of work for each macrocycle. Intensity can be stated simply on a scale from low to high, as presented in figure 6.30, or more precisely using the scale pre-sented in table 4.1 (1 = very low, 2 = low, 3 = medium, 4 = heavy, 5 = maximum, and 6 = supermaximal).

In figure 6.30, the most significant difference between the individual annual train-ing plan and the other example plans presented in this chapter is the inclusion of a section that outlines the means of training. This section lists the dominant technical skills, drills, and exercises that are used to develop specific biomotor abilities. The repetitions, distance or time, volume load (kg), or kilogram force meters (kgm) that the athlete achieves during the whole training year are presented adjacent to each means of training. These figures are then divided per macrocycle, depending on the objectives and importance of each factor in the succeeding macrocycles. Some exer-cises are part of the entire year of training (e.g., ankle flexion), and others (exerexer-cises with medicine balls) are specific for the preparatory and precompetitive phases only.

X X X X X X X

Preparatory 1 Preparatory 2 Competitive 2 T

Comp 1 PC T

Test/Standards Physical prep Technical prep Tactical prep Psychological prep Training objectives

Figure 6.30 Individual training plan for a high jumper.

Prep = preparation, Comp = competitive, T = transition, GP = general preparatory phase, sP = specific preparatory phase, PC

= precompetition phase, AA = anatomical adaptation, Mxs power = maximal strength power, Mxs tech = maximal strength technique, Mxs PT = maximal strength power technique, Tech PT = technique power technique, Mxs TP = maximal strength technique power, Tech P = technique power, GPP = general physical preparation, M = moderate, h = high, L = low.

annual training Plan 175

In figure 6.30, all weight-training exercises are expressed in kilogram force meters, whereas other exercises specific to the development of power (plyometrics, explosive weight training) are expressed as the number of repetitions. For example, weight training that targets the generation of power is calculated as follows: 3,800 repeti-tions per year 3 1 m, or distance traveled by the barbell 3 70 kg, or the average load

= 266,000 kgm. The bottom of the chart lists tests and corresponding standards with the progression to achieve those standards.

The individual annual training plan can be used for both individual and team sports. This type of plan appears to be best suited for individual sports, especially those with objective means of measurement. However, this plan can easily be adapted to the needs of team sports. For example, the number of repetitions of a specific skill set or series of tactical maneuvers can be planned. It is easy to include physical preparation, tests, and standards in the annual training plan of team sports athletes.

CrITerIA for ComPIlIng An AnnuAl PlAn

Compiling an annual training plan is an essential part of the training process because this plan provides the guidelines by which training is directed. The ideal time to establish the annual training plan is at the end of the transition phase before the initiation of the next training year. After the athlete completes the main competition of the year, her improvement and physiological and psychological responses to the training plan can be analyzed and evaluated. Her rate of improvement or progress, competition performance, and tests also can be analyzed at this time. The informa-tion garnered from this analysis will influence the objectives established for the next training year as well as the structure of the training plan. The coach will use these observations coupled with the upcoming competitive schedule to establish the next year’s training plan.

Each year’s competitive schedule, including national and international events, is set by the national or international federation. Each regional organization bases its competition calendar on this schedule.

These dates must be available by the transition phase of the previous year’s annual training plan; otherwise, the next year’s annual training plan cannot be established. Once the annual train-ing plan is established, individual or small-group training plans can be developed. The annual training plan established by the coach should be clear and concise and must present the appropriate technical information.

The quality of an annual plan directly reflects the coach’s method-ological knowledge, her experience, and the latest innovations in training theory. The coach must stay abreast of these factors by reading scientific literature, attending conferences, net-working with other coaches, and closely observing the training process of their athletes. The coach will modify and

7. Periodization model (including the chart of the annual plan and macrocycles)

8. Preparation model

9. athlete or team organization and administra-tion model (including budget and equipment needs)

adapt the annual training plan in parallel with her increased knowledge and experi-ence. The more organized the coach, the easier this process will be.

In some instances the coach may be asked by the national sports association or funding organization to present a model of the next annual training plan. Such a model should be well organized and well thought out and must account for the main parameters of training. The following sections outline a model of an annual plan that contains all of the needed elements. An outline of the components contained in the presentation of a training program can be found on page 175.

Introduction

In the introduction, the first thing that should be presented is a needs analysis (13, 14) in which the scientific and methodological aspects of the sport are presented in the context of the training needs. For example, a soccer coach should discuss the magnitude of the physiological, technical, and tactical skills needed for success in the sport (27). This discussion may include information about the duration of the game (90 min) and the distance covered (~8-12 km) during a game (26). Further information about the contributions of strength and strength derivatives including acceleration, jumps, and sprints can be presented. For example, on average a soccer player will sprint for 2 to 4 s every 90 s, corresponding to 1% to 11% of the overall match distance (26).

Elite players perform about 50 turns while maintaining balance and control of the ball (26). Thus, it can be demonstrated that soccer is a series of repetitive sprints that rely on energy supply from the phosphagen (ATP-PC) and glycolytic energy systems, which are interspersed with lower-intensity aerobic activities (26). The relationships among muscular strength, speed, power, and agility can be outlined as well (26, 28, 90). Finally, the coach should outline the duration of the annual training plan (e.g., September 15, 2009 to August 16, 2010) and present personal or team information (e.g., sport, gender, age, height, weight, body composition).