PLANNING FOR 2019 PART 14

-Follow the system of plus, minus and equal where every athlete needs someone better then them to learn from, someone not as good as them so they can teach them and someone equal to them to challenge them

- For fast fitness do 4/5/6/6/7/4 x 30secs, 4mins rest x 3/week x 2 weeks

- Michael drach exercises

- Seasonal training concepts: micro loading sprints x 2/week @ 92% max velocity x 32 sessions...extensive long runs x 1/week @ 120 max aerobic speed x 8 – 12 sessions...supramaximal strength x 1 – 3/month @ 102% rep max x 6 – 8 sessions...recuperation tempo intervals x 1/week @ 60% max velocity x 24 sessions...potentiation warm up x 2/week pre-training/games x 40 sessions...vegetative sessions x 3 – 4/week @ 50% effort x 180 sessions...1 pool session/week helps with the aches and pains of competition and 2/week shows up on fitness tests providing land training is maintained...vo2max matters for repeat speed ability...microdose all elements of sprinting

- Hypertrophy training for 6 weeks on and 3 weeks off produced the same muscle growth over 6 months as consistent training did with the rate of gains being at its highest after the 3 week rest period

- Movement transition speed method #1 - individually challenge the athletes with a greater set of different movement types in a single practice with a progressive increase in randomness...method #2 - force athletes to directly switch from 1 movement to the next without having buffer zones in between movements

- Max aerobic speed intervals do 15:15 @ 120% or 20:10 @ 100%...do tempo running within speed blocks...use max aerobic speed early in preparation phase while intensity/volume of skill work are low then in specific prep blocks use it a pre-fatigue skill method

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      - Local/amateur training x 2 – 3/week: week 1 – Monday x tactical, Tuesday x energy systems 11v11/8v8 3 x 10mins etc, Thursday x tactical, Saturday no game but energy systems again...week 2 – Monday x tactical, Tuesday energy systems 3 x 11mins, Thursday x tactical, Saturday x friendly game...week 3 – Mon x tactical, Tuesday x energy systems 7v7/5v5 4 x 5mins, Thursday x tactical, Saturday x friendly game...week 4 – Monday x tactical, Tuesday x friendly game + energy systems 7v7/5v5 4 x 4.5mins split into 2 groups and run each option at the same time...week 5 – Mon x tactical, Tuesday x energy systems 4v4/3v3 6 x 1min with 2mins rest x 2 rounds, Thursday x tactical, Saturday x friendly game...week 6 – Monday x tactical, Tuesday x energy system 4v4/3v3 6 x 1min with 90secs rest x 2 rounds, Thursday x tactical, Saturday is 1st game

      - Train the best players together at various times to build synergy/flow

      - Your body seems to remember the last thing you did in your previous session going into your next session so finish gym sessions with plyometrics and/or high rep/rhythmic explosive work

      - For decision making where there is plenty of data for persuasion but it won’t get the job done as decision making is emotional and not logical which is where trusting in your teammates comes in (i.e players that only pass it to your mates/good players etc)

     

      - Give players a problem and encouraged to solve it for themselves where the process is critically important