Designing Training Plan

for All Sports

CCC Womens Ski Work Shop

Presented by:

Petr Jakl

Ottawa, Oct 16, 2010

&

LifeSki.com

Training Plan in the Training Process

Athletes
performance

Coachs knowledge
and personality

Training
quality

Findings from
auxiliary sciences

Training Plan
Facilities and
equipment

Inheritance

Competitions

Athletes
abilities

Motivation

Objectives of Training
1.
2.
3.
4.
5.
6.
7.
8.
9.

Multilateral Physical Development a strong base and good overall

development
Sport-specific Physical Development meet specific sports
requirements
Health Factors health is the fundamental factor of an athletes state; it
is also the main goal of recreational sports
Injury Prevention an injured athlete cannot perform optimally!
Flexibility and strength development, warm-up & cool-down principles,
overtraining prevention
Technical Factors developing the capacity to perform all technical
actions correctly, rationally, economically, w/ highest possible velocity
under both normal and unusual circumstances (e.g. weather)
Tactical Factors setting and improving tactics and strategy
Psychological Aspects improving discipline, perseverance, willpower,
confidence, and courage
Team Capability team consolidation; enhancing the feeling of
belonging; uniting in an action; specification of each athletes role
Theoretical Knowledge goal to increase athletes knowledge of the
physiological & psychological basis of training, planning, nutrition, and
regeneration

Training Adaptation

- The Bodys

Response to the Training

The training adaptation is the sum of transformations brought
about by systematically repeating exercise
The
o
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o
o
o
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adaptation occurs at these areas:

Anatomical (bone growth stimulus or inhibition)
Biomechanical (modifications related to the anatomical)
Neuromuscular (e.g. muscular hypertrophy, fiber
development)
Cardio respiratory (e.g. enhanced respiratory capacity,
heart beat volume)
Metabolic processes (changes in enzymes)
Psychology

Determinants of Training Adaptation

1.

Volume (a) Time of training duration (hrs), (b)

Distance covered or weight lifted/time (Km, Kg), (c)
Repetitions (reps, sets, jumps)

2.

Intensity - Is the qualitative component of work an

athlete performs in a given time. Depends on (a) load,
(b) speed, (c) interval variety and pauses, (d)
psychological strain

3.

Frequency - Number of
training stimulus & units in
short (per day) or long-term
(per week, month, year, career)

Supercompensation Cycle

the Leading Concept of Training!

o

Quality of the training adaptation is based on the

relationship between work and regeneration!

o
o

Stimulus (training) effects burning of stored or supplied glycogen

Fatigue & Lactic acid - outcome of the burning process, reducing
temporarily the bodys functional capacity
Compensation replenishment of the biochemical sources (mainly
glycogen) by acquiring some reserves Supercompensation
Involution occurs if no another stimulus is applied at the optimal
time

o
o

Supercompensation Cycle
o Improvement of performance during training

o Decline of performance during training

Recovery
Recommended Recovery after Exhaustive Exercise
Biological parameters

Recovery process

Heart rate
Blood pressure

Return to normal
in 20 to 60 min

Restoration of muscle glycogen

a. After aerobic activity

10 hr to restore 60%
48 hr to restore 100%

Restoration of muscle glycogen

b. After anaerobic intermittent activity

2 hr to restore 40%
5 hr to restore 55%
24 hr to restore 100%

Removal of LA from the muscles and

blood

10 min to remove 25%

20-25 min to remove 50%
1 hr-1:15 hr to remove 95%

Proteins

Return to normal
in 12 to 24 hr

Fats, vitamins, and enzymes

Return to normal
more than 24 hr

Classification of Skills

Biomotor Abilities
The level and quality of movement skills are based on
biomotor abilities (i.e. largely genetic or inherited
abilities)
They are:
o Strength ability to apply force
o Speed ability to travel or move quickly, including
elements:
1) reaction time
2) frequency of movement per time unit
3) speed of travel over a given distance
o Endurance ability to perform work of a given intensity
and duration
o Coordination is a complex biomotor ability of the
previous abilities to perfect movements, including
specifics: flexibility, agility, balance, accuracy

Sources of Energy
Main sources of energy overlap

Energy Sources for Competitive Sports

(Bompa, 1999)
Energy
pathway

Anaerobic pathway
Alactic

Primary
energy
source

Fuel

Aerobic pathway

Lactic
ATP produced without
the presence of O2

Phosphate
system
ATP/CP
stored in
muscles

Duration

0s

Sports
events

Sprint 100
dash
Throws
Jumps
Weight
lifting
Ski jumping
Diving
Vaulting in
gymnastics

ATP produced in the presence of O2

Lactic acid (LA)

system
glycogen LA
by products

10 s

40 s

200-400 m track
500 speed
skating
Most gym events
Cycling track
50 m swimming

Glycogen
completely burned in the presence
of O2

70 s

2 min

100 m swimming
800 m track
500 m canoeing
Floor exercise gymnastics
Alpine skiing
Cycling track: 1 K and pursuit

6 min

Middle distance
track, swimming,
speed skating
1 K canoeing
Boxing
Wrestling
Martial arts
Figure skating
Synchronize
swimming
Cycling-pursuit

Fats

25 min

1 hr 2 hr 3 hr

Long distance track, swimming, speed

skating, canoeing
Cross-country skiing
Rowing
Cycling, road racing
Triathlon

Most team sports/racquet sports/sailing

Skills

Mostly
acyclic

Acyclic and cyclic

Protein

Cyclic

Principles of Training
o
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o

o
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Active participation Being athlete for 24 hours

Multilateral development Broad training resources
Specialization Ratio between specialized training and
general training according to long-term development individual
potential and skills.
The ratio changes throughout (a) sport career, (b) long-term
and short-term program, (c) annual program
Individualization Respect to the abilities, potential,
learning characteristics, specifics of sport
Variety Large resource of exercises, creativity
Modeling Variety of adaptation of a competition format into
training
Load progression Applied in accordance with the training
adaptation and supercompensation cycle

Load Progression - Standard Loading

o

Maintain the same load in training throughout the year

- Shortcoming is a plateau and stagnation of performance during the

competitive phase.

Load Progression - Overloading

o

The curve of load increments is constantly going up.

- Shortcoming is on a long-term basis it will lead to critical levels of

fatigue, burnout, and even overtraining.

Load Progression Step Loading

- In a macrocycle (usually 4 weeks) the load increases gradually in

the first three microcycles followed by a preparatory decrease or
unloading phase, allowing the athlete to regenerate.

Progression of the Biomotor Abilities

(a)
(b)
(c)
(d)

Flexibility - from day to day

Strength - from week to week
Speed - from month to month
Endurance - from year to year

Never underestimate the essential role of the

regeneration and recovery week!

Sequences of Physical Training

1.

General Physical Training

- Improves working capacity
- Based on all-round sport skills development

Specifically in XC skiing:
Distance run, over-distance classical skiing ,
cycling (road, MTB), kick biking, rollerblading,
games, swimming, hiking, paddling sports
(rowing, kayaking, canoeing),
general strengthening

2.

Specific Physical Training

- Built on the general physical training
- Specific sport skills development

Specifically in XC skiing:
Any interval training, skate skiing, rollerskiing, specific
strengthening

Exercises for Physical Training

o

Activities designed to develop skills and biomotor abilities

are called exercises

1.

General Exercises
- Mainly affect general physical development
- Main component of multilateral development

(a)

Specifically in XC skiing:
w/o equipment: Running, swimming, hiking, gymnastics,
non-specific games (running g., adventure g.,
structured g. ), strengthening, stretching

(b)

w/ equipment: Poles running, Nordic walking, cycling

(road, MTB), rollerblading, rowing, kayaking, canoeing,
kick biking, gymnastics, structured games (e.g. soccer,
basketball, hockey, tennis)

Exercises for Physical Training

2.

Specific Exercises
- Mainly develop specific biomotor abilities
- Main component of the specific training

Specifically in XC skiing:
n

Skiing, rollerskiing, strengthening w/ or w/o equipment

(e. g. double poling, ski striding w/ or w/o poles, double
poling machines, plyometrics)

Training Intensities in Endurance Sports

Zone

% of
maximum
heart rate
(185 b/min)

Energy
system

Duration of work
&
Level of intensity

% of annual
training
volume

Methods to
develop
endurance

60% - 70%

Aerobic

Over 30 (40) min

50% - 80%

Uniform m

25% - 30%

Uniform m
Alternative m
Fartlek m

1
(111-130)

70% - 82%
(85%)

Low

Aerobic

6 30 (40) min
Medium

Progression
in

Aerobic
endurance,
cardiorespiratory
system, glycogen
store,
regeneration
Aerobic
endurance,
high body fat
metabolism

(131-152)

82% (85%)
- 90%

LA and
aerobic

1 6 min

15% - 20%

Submaximum
(153-167)

90% - 95%
(98%)

ATP-CP
(anearobic
alactic)
and LA

15 60 s

5% - 10%

Maximum

Alternative m
Fartlek m
Interval training
Repetition m
Model training
Racing m
Interval training
Repetition m
Model training
Racing m

Anaerobic
endurance (O2
consumption, LA
resistance),
strength

Is not
developed

Maximum speed
Maximum
strength

(168-176)

>100%
(185)

ATP-CP
(anaerobic
alactic)

1 -15 s
1% - 3%
Up to maximum

Anaerobic
endurance (O2
consumption, LA
resistance)
Strength

Sports

Marathon run,
30/50 K XC skiing,
cycling
800 & 1500 M
swim,
5 & 10 K run,
5/10 K XC skiing,
Long-distance speed
skating
XC ski sprints
400 M swim,
canoeing, rowing
1500 M run,
1 & 3 K speed
skating
200 & 400 M run
100 M swim

100 m dash

Types of Training Plans

1.

Annual plan (Monocycle)

2.

Macrocycle (2 6 weeks)

3.

Microcycle (1 week)

4.

Training lesson plan (training unit/lesson)

Annual Plan a year program

o
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An athlete must train continually for 11 months, then reduce the

amount of work during the last month (physiological,
psychological, and CNS rest and regeneration)
In a good AP the development of skills, biomotor abilities, and
psychological traits follow logically and sequentially
The Annual Plan includes:
n
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Main goal (peak competition, overall results, weight lost)

Progression (short term improvement, specific skills progress,
chosen biomotor abilities progress)
Total training volume (hours, intensities, loads etc.)
Camps, racing and testing calendar
Medical exams
Personal program (working & studying duty, family time)
*

Annual Plan for XC Skiing

The Annual Plan

Phases

Preparation

Preparatory
Macrocycles
Month

GENERAL
1
V

3
VI

SPECIFIC
4

VII

Trans

Competition

VIII

IX

PRECOMP
8
XI

COMPETITION

9
XII

10
I

11
II

Trans

12

13

III

IV

Annual Plan for XC Skiing

General exercises applied along annual program
GENERAL PREP.
RUNNING
HIKING
CYCLING (ROAD, MTB)
KICKBIKING
GEN STRENGTH
GAMES
SWIMMING
WATER SPORTS
GYMNASTICS

SPECIFIC PREP.
RUNNING
POLES RUNNING
CYCLING (ROAD, MTB)
KICKBIKING
GEN STRENGTH
GAMES
TRACK & FIELD
ORIENTEERING

PRECOMP
RUNNING
POLES
RUNNING
CYCLING (MTB)
KICKBIKING
GEN STRENGTH
DOWNHILL

COMPETITION
RUNNING
GEN STRENGTH

TRANS
RUNNING
SWIMMING
HIKING
GAMES
DOWNHILL

Specific exercises applied along annual program

GENERAL PREP.
(ROLLERBLADING)

SPECIFIC PREP.

PRECOMP

ROLLERSKIING
SPEC STRENGTH
PLYMOETRICS W/ OR W/o
POLES

ROLLERSKIING
SPEC STRENGTH
PYOMETRICS
XC SKIING

COMPETITION
XC SKIING
SPECFIC STRENGTH

TRANS
XC SKIING

Macrocycle
o

2 to 6 weeks program

Macrocycles vary according to the preparatory phases

(General, Specific, Precompetition, Competition, Transition)
3 Macrocycles Progression
140%
120%
100%
80%
60%
40%
20%
0%

1st w eek
2nd w eek
3rd w eek
4th w eek
Macrocycle A
(30 hrs)

Macrocycle B
(40 hrs)

Macrocycle C
(50 hrs)

Microcycle
o

1 week program

The microcycle is the most important, functional tool of

planning
Volumeintensity ratio in the general preparatory week
3
2
Volum e
1

Intensity

0
Tue

Wed

Thu

Fri

Sat

Sun

Mon

Volumeintensity ratio in the specific preparatory week

3
2
Volum e
1

Intensity

0
Tue

Wed

Thu

Fri

Sat

Sun

Mon

Training Lesson Plan

Dynamics of the physiological curve of the training lesson

Structure of the Main Part

1st Learning, perfecting

technical or tactical
elements (nerve cell is
rested)
2nd Speed and coordination
development (low fatigue yet)
3rd Strength development
4th Endurance development

Training Plan Composing

Variety of annual volume
Macro
cycle
Training
Hours

10

11

12

13

TOTAL

15

20

23

27

30

30

25

20

25

30

23

20

12

300

20

25

30

40

45

35

30

25

40

40

30

25

15

400

25

30

40

50

50

45

40

35

50

45

40

35

15

500

Training Plan Composing

Training Activities/Legend
WU Warm-up + Strch., WD Warm-down, R - Running, R+P - Running w/ poles, Fartlek running/skiing by
alternate pace, SI Ski-imitation: ski-striding, ski-walking, SI+P Ski-striding w/ poles, PL Plyometrics, S - Strength,
SCl - Ski classical, SSk - Ski skating, DP - Double poling, ST - Ski technique, Z1-5 - Zone 1-5, Strch - Stretching, P Pause, INT Intervals (include pauses), Spnt Sprint (include pauses), B Road bike, MTB Mountain bike, RS Roller
skiing, G Games, SW Swimming
Cycle 7 (Oct 6 Nov 2) 30 hours
1st week 70% (Oct 6 12)
2nd week 85% (Oct 13 19)
3rd week 100% (Oct 20 26), see below
4th week 50% (Oct 27 Nov 2)

n
n
n
n

Day

Tr. Unit

Mon

Developing mainly

Practice

Rest

Day Off

Week hours totaly: 10 (=100%)

R WU 15 Z1, Gym 50 (submax S: leg-press, bench-press, leg-curls, step-ups w/ barbell, halfsquats w/ barbell all in 3 sets w/ up to 15 reps, P up to 2; alternate by callisthenics: push-ups, pullups, dumbbells, sit-ups, heel-drops, all in 3 sets w/ as many reps as you can control the technique, P
up to 1), R WD 10, Strch (evening)

Tue

PM

General Strength

Wed

PM

Speed in endurance

Thu

PM

Endurance

B 90 Z 1, R WD 15 Z1, Strch

Fri

PM

Strength in
endurance

R+P WU 15 Z1-2, R+P/SI+P (alternate) 20-25 Z3-4 (85-90% of max HR), P 120 HB/min, R WD 15,
Strch

Agility, Flexibility,
Regeneration

WU 15 (R or B), G (Voleyball, basketball, tennis) 30 Z2-3, R 15Z1, Core or yoga mix w/ strch 30,
(optional massage therapy)

Sat

Sun

AM
PM

Rest

AM

Endurance,
Specific strength

PM

Endurance

R WU 15 Z 1-2, Fartlek 40 Z 1-3 (put the Z3 in any time, max 10x), R WD 10 Z 1, Strch

Off or easy R or B 15-25 Z1

RS-Sk 90 Z1-2 (WU 30 Z1-2, No-poles ST on flat and hills 20, DP 20 continually), Strch
MTB 90 Z1-2, R WD 15 Z1, Strch

Training Log
o

Athletes & coachs

tool
Fundamental resource
for:
n
n
n
n
n

training short and

long-term statistics
progression control
Feedback
subsequent planning
sport & personal
growth

Training Log Cycle

Name:
Time
Week #1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK TOTAL

AM HR

AM

PM

0:00

0:00

Methods
Total
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00

Total KM

Ski Cl

Sk Sk

Ski KM

Run

0.0

0:00

0:00

0.0

0:00

Ski-stride Roll Cl/Sk

0:00

Time
Week #2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK TOTAL

AM HR

AM

PM

0:00

0:00

AM HR

AM

PM

0:00

0:00

Total
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00

Total KM

Ski Cl

Sk Sk

Ski KM

Run

0.0

0:00

0:00

0.0

0:00

Ski-stride Roll Cl/Sk

0:00

Cycle Totals

AM HR

AM

Total
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00

PM

0:00

0:00

0:00

Spnst

0:00

G strength S strength

0:00

0:00

Methods
Total KM

Ski Cl

Sk Sk

Ski KM

Run

0.0

0:00

0:00

0.0

0:00

Ski-stride Roll Cl/Sk

0:00

Time
Week #4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK TOTAL

0:00

G strength S strength

Methods

Time
Week #3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK TOTAL

0:00

Spnst

0:00

Spnst

0:00

G strength S strength

0:00

0:00

Methods

0:00

0:00

Total
0:00
0:00
0:00
0:00
0:00
0:00
0:00
0:00

0:00:00

0:00:00

0:00:00

Total KM

Ski Cl

Sk Sk

Ski KM

Run

Ski-stride Roll Cl/Sk

Spnst

G strength S strength

0.0

0:00

0:00

0.0

0:00

0:00

0:00

0:00

0:00

0:00

0.0

0:00:00

0:00:00

0.0

0:00:00

0:00:00

0:00:00

0:00:00

0:00:00

0:00:00

Summary
o
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o
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High aerobic capacity results in less lactic acid production, i. e. an

athlete with a good aerobic base can work with higher intensity
before lactic acid buildup (beneficial for all sports!)
The training program should be based on the energy sources
needed for the particular structure and requirements of each
sport (for instance a soccer player midfielder runs an average 1216 km/game, elite hockey player skates at a high velocity more
than 5 km/game)
A well-trained aerobic system increases the total energy
available even though the event is largely anaerobic
Good planning must consider supercompensation, the leading
concept of training
A good understanding of restoration time for an energy system is
the foundation for calculating rest intervals between training
activities during, between, and after workouts and competitions
The more comfortable you are with these concepts, the more
effective you are in organizing and leading a training program!

Resources
o

Bompa, T. 1999. Periodization: Theory and Methodology of

Training. 4th Edition. Human Kinetics, the USA

Jakl, P. 2008. Training Program Design and Evaluation Course.

University of Maine at Presque Isle, the USA

Rusko, H. 2003. Cross Country Skiing. Blackwell Publishing,

the USA

Also visit www.lifeski.com