New Members
Information for new members.
 
>>>More Info
 

Joining
Follow this link for information on joining.
 
>>>More Info
 

Power Of Ten
Check out the latest performance rankings.
 
>>>More Info
 

Past Members
Where are they now.
 
>>>More Info
 

 
Spie Logo
 

  Achilles Heel McKnight Financial
 

| Message Board | Contact VP-Glasgow |Calendar |

 
 
 
COACHES INFORMATION PACK

GENERAL GUIDELINES FOR TRAINING 

THE BIG PICTURE

 

FUNdamental Stage

FUNdamental motor skills

6-8 females

6-9 males

 

 

 

 

 

Learning to Train

FUNdamental sports skills

8-11 females

9-12 males

 

 

 

 

Training to Train

Building the engine and sport specific skills

11-14 females

12-16 males

 

 

 

 

Training to Compete

Optimising engine and event specific skills

14-17 females

16-18 males

 

 

 

 

Training to Win

Maximising engine and event specific skills

17 + females

18 + males

 

 

 

 

Retirement/Retaining

 

 

 

 

As can be seen from the above coaches are looking at the overall picture several years down the line. 

Windows of Opportunity Athletic Trainability

(extracts for the critical priorities at each stage for a sprinter)

Female

(biological age unless stated)

Male

(biological age unless stated)

Acceleration window

6-8

Chronological age

7-9

Chronological age

Peak Speed Velocity window 1

(mainly CNS volume & duration low)

8-11

Chronological age

9-12

Chronological age

Peak Motor Co-ordination Velocity (skills)

11-13

13-16

Peak Speed Velocity window 2

(light introduction to anaerobic alactic power & capacity energy systems i.e. interval training up to 20 secs.

Towards the end & immediately after Peak Height Velocity

(growth spurt)

12-18 months

after PHV

Strength training

Frequency :- 2-3 times per week

Duration :- should not exceed 30 mins

Resistance :- remember skeletal/joint growth. Do not overload

The 5 Ss of training is a good framework to overview the windows

1.      Stamina, always trainable Critical window for adaptation to aerobic begins with onset of PHV 10-11 years for females 12-13 for males

2.      Strength, always trainable see table for details.  Strength training before maturation is Central Nervous System training and motor co-ordination improvements i.e Medicine ball, own body weight.

3.      Speed, always trainable but declines with age.  See table for details.

4.      Skill, always trainable but declines with age.

5.      Suppleness, always trainable but declines with age.

The above is a extract from a article by Dr. Istvan Balyi held in Glasgow 25th October 2003

 


site maintained by gordon@vp-glasgow.com