PERFORMANCE PLANNING: YTP
Performance Planning Training
Performance Planning training has three distinct parts:
– Long-Term Athlete Development Plans and Performance Planning
– Sport Profile and Gap Analysis – Yearly Training Plan (this part)
PERFORMANCE PLANNING: YTP
Overview • Rationale
– Now that we’ve completed the first two parts of the Performance Planning module, we’re ready to scientifically develop a yearly training plan (YTP)
• Objective – Develop a yearly training plan.
• Process – Mini-lectures, small group tasks, and individual tasks.
PERFORMANCE PLANNING: YTP
Where Are We Going? • Type of Plan • Building Your Yearly Training Plan • Identifying the Training Emphasis • Identifying Objectives in the YTP • Sequencing Training Objectives • Training Abilities over a Training Block • Quantifying the YTP • Adjusting Volume and Intensity • Adjusting Exercises — Your Practice Plan • Quantifying the Training Week • Modulating the Training Load • Ensuring Optimal Recovery • Monitoring Training
PERFORMANCE PLANNING: YTP
Purpose and Timing of Periods Period Purpose Timing
Preparation • To prepare athletes for the demanding work that will come later in the year
• From the first practice of the program to the first “official” competition of the program
Competition • To continue physical training • To introduce the stresses of
preparing for and engaging in competition
• From the first “official” competition of the program to the last competition of the program
Transition • To give athletes time to rest and regenerate
• From the last competition of the program to the last structured training activity of the program
PERFORMANCE PLANNING: YTP
Double Periodized Plan
PREPARATION COMPETITION TRANSITION
PREP COMP T PREP COMP T
PERFORMANCE PLANNING: YTP
Periods and Phases
Period Phase, Team Sports Phase, Individual Sports
Preparation General Preparation Phase General Preparation Phase
Specific Preparation Phase Specific Preparation Phase
Pre-competition Phase
Competition Pre-competition Phase
Regular Competition Phase Pre-competition Phase
Major Competition Phase Competition Phase
Transition
PERFORMANCE PLANNING: YTP
General Preparation Phase
• Recommended length: 6 to 8 weeks, or more • Objectives/Priorities:
– General development of physical, motor, and mental athletic abilities
– Acquisition of new technical abilities and skills – Consolidation of already acquired technical
and tactical abilities
PERFORMANCE PLANNING: YTP
General Preparation Phase (cont’d)
• Training methods: – Large proportion of general activities and
exercises; small proportion of specific and competition activities and exercises
– Average intensity lower than that of later phases
PERFORMANCE PLANNING: YTP
Specific Preparation Phase • Recommended length: 3 to 5 weeks, or more • Objectives/Priorities:
– Progressive development of physical conditioning adapted to the sport
– Specific development of the primary physical, motor, and mental athletic abilities required in the sport
– Acquisition of new tactical abilities and knowledge
PERFORMANCE PLANNING: YTP
Specific Preparation Phase (cont’d)
• Training methods: – Greater proportion of specific or competition
exercises – Decrease in the proportion of general
activities and exercises
PERFORMANCE PLANNING: YTP
Pre-competition Phase • Recommended length: 2 to 3 weeks, or more • Objectives/Priorities:
– Preparation of athletes for future competitions – Consolidation of already acquired technical
and tactical abilities – Increase in activity intensity, to be at
competition-level intensity toward the end of the phase
PERFORMANCE PLANNING: YTP
Pre-competition Phase (cont’d)
• Training methods: – Large proportion of specific or competition
exercises, and small proportion of general activities and exercises
– Participation in a few preparatory and “non-official” competitions
PERFORMANCE PLANNING: YTP
Regular Competition Phase • Length: variable • Objectives/Priorities:
– Achievement of performance goals – Stabilization of or decrease in the quantity of
work done during practices and maintenance of an intensity similar to that found in competition
– Stress management and emotional control when outcome is important
PERFORMANCE PLANNING: YTP
Regular Competition Phase (cont’d)
• Training methods: – Very large proportion of specific or
competition exercises, and very small proportion of general activities and exercises, unless the latter are required to correct persistent shortcomings
– Practice simulation of situations likely to be encountered in major competitions
PERFORMANCE PLANNING: YTP
Major Competition Phase • Objectives/Priorities:
– Achievement of performance goals when the stakes or competition level are higher
– Stress management and emotional control when outcome is very important
– Recovery from fatigue and stress due to participation in regular and major competitions
PERFORMANCE PLANNING: YTP
Major Competition Phase (cont’d)
• Training methods: – Exercises and activities intended to refine
preparation – Insertion of frequent breaks in practices so as
to avoid fatigue and maintain a high degree of intensity
PERFORMANCE PLANNING: YTP
Transition Period • Length: variable (2 to 8 weeks) • Objectives/Priorities:
– Recovery and regeneration – Healing of injuries sustained during the
Competition Period – Decrease in the length, frequency, and
intensity of sport activities
PERFORMANCE PLANNING: YTP
Transition Period (cont’d)
• Training methods: – Active rest – Very large proportion of general activities and
exercises – Participation in activities other than organized
competitive activities – Participation in sports with different physical
and motor requirements, with or without competition, without stress
PERFORMANCE PLANNING: YTP
Solutions
• Start the program earlier • Have athletes train certain abilities before the
start of the program • Strategically select competitions (individual
sports) • Train through early competitions (team sports)
PERFORMANCE PLANNING: YTP
Why Identifying Training Emphasis Matters
• It shows the major priorities for different training blocks at a glance
• It helps coaches decide the best/most efficient time to address training gaps to deliver the best performance
PERFORMANCE PLANNING: YTP
Expressing Emphasis as a Percentage
• The emphasis is based on the main gaps identified in the gap analysis
• The percentage for the Performance Factors in each microcycle should add to 100%
• The emphasis can be identified for each microcycle in the plan, but it is more likely that the emphasis will vary from phase to phase
PERFORMANCE PLANNING: YTP
Training Emphasis
Emphasis
0%
20%
40%
60%
80%
100%
1 2 3 4 5 6 7 8 9 10 11 12 13
TECHNICAL
TACTICAL
PHYSICAL
PSYCHOLOGY
EQUIP / ENVIR
PERFORMANCE PLANNING: YTP
Choosing Objectives
• Align objectives with the training emphasis • The challenge is to manage multiple objectives
while developing meaningful training progressions
• It’s better to fully achieve 1 or 2 objectives than to partially achieve 9 or 10
PERFORMANCE PLANNING: YTP
Sequencing Training Objectives
• Check out the sample training plans in your sport’s LTAD document
• This will help you put training objectives in the right order
PERFORMANCE PLANNING: YTP
Example of Prioritizing Objectives • Physical Abilities
– 1=Develop – 3=Maintain
• Technical/Tactical Abilities – 1= Acquire – 2= Consolidate – 3= Refine
• Ancillary Factors – Depends on Competition – Development module
PERFORMANCE PLANNING: YTP
Microcycles and Mesocycles
• Mesocycle – Several weeks of training providing progressive loading then unloading
• Microcycle – Three to six days of a variety of training stimulus followed by one day of recovery
PERFORMANCE PLANNING: YTP
Training Terminology
• Volume is the total duration of training. Usually time or distance
• Intensity is the effort that is required during the training
• Frequency is the number of training sessions, usually in a given week or microcycle
• Load is the combination of intensity, volume, and frequency
PERFORMANCE PLANNING: YTP
Training Terminology (cont’d)
• Repetition refers to one single movement, effort or skill OR a combination of skills in one effort
• Set refers to a group or series of repetitions; it may include the rest period between repetitions
• Work-Rest Ratio is the amount of time between repetitions or sets
Volume
Time (Hrs) Distance
Time (min) Distance
# sets
Time (secs) Distance
Sets / Reps
Intensity
RPE % max
RPE
HR Speed
Quickness RPE
Frequency (Rest)
Weeks / Days
Days / Hours
Minutes / Sec W:R Ratio
YTP
MESO MICRO
Practice
PERFORMANCE PLANNING: YTP
PERFORMANCE PLANNING: YTP
Why Quantify? • Distance (Volume) • Number of Days
(Frequency) • Speed (Intensity) • Fuel (Nutrition) • Accommodation
(Recovery)
Your YTP is like a road map – it guides your trip, but your actual drive may differ from the one planned
PERFORMANCE PLANNING: YTP
Practice Segment Higher Volume Higher Intensity
Warm-up Dynamic – 20 min Dynamic – 20 min
Technical (Speed) Break (5 min)
2-4 sec rep, 10 reps / set W:R = 1:5 (Active) Sets = 3 (2 min rest) =13 Min (2.5 min work)
1-2 sec rep, 8 reps / set W:R = 1:10 (Rest) Sets = 2 (5 min rest) = 9 min (0.5 min work)
Tactical (Game Like) Break (5 min)
3 x 2 min (1 min rest) 3 x 2 min (1 min rest) = 16 min (12 min work)
3 x 2 min (1 min rest) =8 min (6 min work)
Physical (Stamina) Break (5 min)
6-8 sec rep, 8 rep/set W:R = 1:1 (Active) Sets = 3 (2 min rest) = 10 min (2.7 min work)
4-6 sec rep, 8 rep/set W:R = 1:2 (Rest) Sets = 2 (4 min rest) = 8 min (1.3 min work)
Cool down 10 min 20 min Flexibility
Total Time Inc break 84 min (85% intensity) 80 min (100% intensity)
PERFORMANCE PLANNING: YTP
Cyclical Sport If I… This will happen… Ex: Lengthen the rest period before the next set
The athlete will continue to train the same energy system
PERFORMANCE PLANNING: YTP
Non-cyclical Sport Adjustments to Make this Exercise Easier…
Why this Adjustment Makes the Exercise Easier…
Ex: Eliminate the defence Provides more time for the athlete to make a decision
PERFORMANCE PLANNING: YTP
Sport/Physical Training Factors Number of Hours Intensity
Sport-specific Training
Other Training (Other sports, other physical activity, etc.)
Competitions
Total
Note: Intensity is determined mainly by sport/physical training factors, but it can certainly be influenced by ancillary/other factors. Use the table below to think about the effect of these factors on intensity, and modify the Intensity values in the table above accordingly.
This ancillary/other factor… Has this effect on intensity…
School
Work
Travel (Commuting – Other Travel)
Meetings
Personal Time/Social Activities, etc.
Recovery/Rest
Other
PERFORMANCE PLANNING: YTP
Step 1: Enter the value for the highest weekly volume of training in the year
Total Maximum Training Hours Per Week
15
Step 2: Enter the total training volume for each microcycle Total Training Volume 10
This is converted automatically into a percentage Volume % 66.67
Step 3: Enter the intensity for each week in the year Intensity % 70
Load values are calculated automatically, based on best fit Load (units) 62.22
Step 4: Review the calculated load values shown, and ensure that your sequence of loading and unloading microcycles is consistent with your mesocycles you established
PERFORMANCE PLANNING: YTP
Athlete Recovery/Input Worksheet
http://canadiansportforlife.ca/sites/default/files/resources/Sleep_Recovery_Jan2013_EN_web.pdf
PERFORMANCE PLANNING: YTP
Cost-Benefit Analysis
• What was higher: costs or benefits? • How did you feel about the analysis? • How can you monitor potential factors affecting
recovery?
PERFORMANCE PLANNING: YTP
Debrief
• What feelings/responses do you have to the activities you just completed?
• What are your key learnings from this part of the module?
• How will these learnings affect your planning? Your coaching?
PERFORMANCE PLANNING: YTP
Workshop Closing
Action Card Coach Workbook, p. 50
I will START…
I will STOP...
I will CONTINUE...