LTAD 101 Training to Compete Periodization Istvan Balyi

LTAD 101 Training to Compete - Periodization Istvan Balyi National Sport Centre Vancouver – Victoria Sport Canada and sports coach UK LTAD Advisor

« La définition de la folie, c’est refaire toujours la même chose en s’attendant à un résultat différent. » Albert Einstein “The definition of insanity is doing the same thing over and over again and expecting different results. ” Albert Einstein

Learning to Compete

Training to Compete

LTAD to your Next Training Session Annual Plan Athlete Single Double Triple Multiple Periodization Chronological Age Biological Age Training Age Micro Cycles Introductory Development Shock Maintenance Taper Peak Restoration Transition Meso Cycles Developmental Stabilizing Pre-competition Competitive Restorative Sessions 6: 1 = 4 / 6 / 9 / 12 / 15 5: 2 3: 1 2: 1 Phases General Specific Pre-competitive Competitive Transition Evaluation Periods Preparation Competition Transition New Plan

DEFENSIVE OFFENSIVE COMPLEX FIXED PLAYS CLOSED OPEN PASSION STRATEGIES SKILL SELF CONTROL COMMITTMENT EMOTION CONFIDENCE ENERGIZE PERFORMANCE INTEGRITY PSYCHOLOGY FOCUS CHARACTER RESPECT PHYSIOLOGY NUTRITION ENVIRONMENT LEADERSHIP HEALTH TEMP FITNESS FACILITIES GEARING UP FOR HIGH PERFORMANCE ALTITUDE hwenger 04

PERIPHERAL CENTRAL AEROBIC PULMONARY OVER TRAINING DISEASE OXYGEN TRANSPORT ANAEROBIC LACTIC ENERGY SYSTEMS ANAEROBIC ALACTIC HEALTH EXPLOSIVE INJURY PHYSIOLOGY POWER SPEED RECOVERY REST/FATIGUE STRENGTH SLEEP SPECIFIC NUTRITION REPAIR RELATIVE FUELS NUTRIENTS ABSOLUTE HYDRATION hwengeroo

Training Variables • Volume • Intensity • Frequency • Beginners • Elite

Who are the training, competition and recovery programmes designed for ? • Planning • • • Long-term Quadrennial Annual Periods Phases Meso cycles Micro cycles Sessions Units

Microcycles • • • Introductory Developmental Shock Stabilizing Competitive – Taper – Peak – Maintenance – Modeling • Transition • Sequencing – – – – 3 4 6 9 12 15 18

Rotation 1 – Drilling Time: 1: 30 -3: 00 pm Objective: Match Simulation Drills 1. W/Up: Mini Tennis 10 min 2. Defend B/line X-crt 15 min 3. Attack B/line D-T-L 15 min 4. Control Center & Close In 15 min 5. Change of Direction 15 min 6. Depth & Consistency 10 min 7. W/Dn: Stretch & Hydrate 10 min Total 90 min

Rotation 2 – IPI Time: 3: 00 – 4: 30 Objective: Download before competition 1. Warm-up 2. Agility 3. Balance 4. Speed 5. Rest 6. Strength 7. Power 8. Pre-habilitation 9. Regeneration 10 min 10 min 10 min Total 90 min

Rotation 3 – Mental Conditioning Time: 3: 00 – 4: 00 pm Objective: Increase mental toughness. Testing Evaluation. Goal Setting. Quality Practice = Quality Performance. Attitude / Concentration / Effort. Developing Rituals. Self Awareness Note: These are some of the topics that are covered throughout the year. Rotation 4 – Match Play Time: 4: 30 – 6: 00 Objective: Practice Set

Sport requirements: V. B. Juvenile (Cardinal, 2007) Training to Compete 1: performance factors relative importance

Sport requirements: V. B. Junior (Cardinal, 2007) Training to Compete 2: performance factors relative importance

Summary • FUN • Specialization (Training to Compete 2) • Trainability – Aerobic power – Strength and power – Training to Compete 2 = all system are fully trainable • Optimizing the engine and sport-specific and position specific skills