The Development of The Development of Antony James Antony James 8 - - PowerPoint PPT Presentation
The Development of The Development of Antony James Antony James 8 Years To 21 Years 8 Years To 21 Years Scottish Swimming Coaching Seminar 2011 Scottish Swimming Coaching Seminar 2011 Jon Rudd Jon Rudd Head Coach Plymouth Leander Swimming
Scottish Swimming Coaching Seminar 2011 Scottish Swimming Coaching Seminar 2011
Head Coach Plymouth Leander Swimming Head Coach Plymouth Leander Swimming & Director of Swimming Plymouth College & Director of Swimming Plymouth College
th Year
Started In The PL Learn Started In The PL Learn-
To-
Swim Scheme At The Age Of 6 Years Age Of 6 Years One Quarter Chinese One Quarter Chinese Never Competed At EYOF Or Never Competed At EYOF Or EJC EJC’ ’s
. Missed Out Junior International Swimming Completely Junior International Swimming Completely WC Potential & Butterfly National Event Camps WC Potential & Butterfly National Event Camps Struggled With His Single Struggled With His Single-
Mindedness On 100 Fly BAGCAT BAGCAT’ ’s s Would Have Labelled Him A Failure Would Have Labelled Him A Failure Swimming Life Has Been A Swimming Life Has Been A Rollercoaster Of Ups And Downs Rollercoaster Of Ups And Downs Family, School & Life In Plymouth Family, School & Life In Plymouth
2001 (11 years 2001 (11 years NAG NAG’ ’s s Sheffield) Sheffield) 50 Fly (5 50 Fly (5th
th) and 50 B/K (6
) and 50 B/K (6th
th)
) 50 50’ ’s At s At NAG NAG’ ’s s Did Us No Favours Did Us No Favours 2002 (12 years 2002 (12 years NAG NAG’ ’s s Sheffield) Sheffield) Silver 100 Fly (64.2) Silver 100 Fly (64.2) Bronze 200 Fly Bronze 200 Fly -
His Loathing Of The 200 Was Already Cemented The 200 Was Already Cemented 2003 (13 years 2003 (13 years NAG NAG’ ’s s Sheffield) Sheffield) Gold 100 Fly 60.5 (0.01 Win) Gold 100 Fly 60.5 (0.01 Win) Bronze 400 IM ( Bronze 400 IM (Backending Backending Beckerleg Beckerleg!!) !!)
2004 (14 years 2004 (14 years NAG NAG’ ’s s Sheffield) Sheffield) Gold 100 Fly 57.40 Gold 100 Fly 57.40 Two GBR Age Records (100 & 50 At The Split) Two GBR Age Records (100 & 50 At The Split) Bronze 200 Fly (60 Bronze 200 Fly (60-
74!) – – The Event Is Doomed!! The Event Is Doomed!! 2004 (14 years GBR Short Course Manchester) 2004 (14 years GBR Short Course Manchester) GBR Short Course Record 100 Fly 55.9 (Briefs) GBR Short Course Record 100 Fly 55.9 (Briefs) Missed 50! Missed 50! Unofficial Time Trial... Unofficial Time Trial...
2005 (15 years 2005 (15 years NYC NYC’ ’s s Sheffield) Sheffield) Mentally Fails To Cope With Double Age Band Mentally Fails To Cope With Double Age Band No Medals No Medals No Faster No Faster No Confidence No Confidence 2006 (16 years 2006 (16 years NYC NYC’ ’s s Sheffield) Sheffield) Even Worse Even Worse No Nationals No Nationals Coach Loses Patience... Coach Loses Patience... Feels Like The End Feels Like The End
2007 (17 years National Speedo League Final 2007 (17 years National Speedo League Final Sheffield) Sheffield) 56.50. The First Step Forward In Over 2 Years 56.50. The First Step Forward In Over 2 Years The Team Event Forced Him To Perform The Team Event Forced Him To Perform 2008 (18 Years Olympic Trials Sheffield) 2008 (18 Years Olympic Trials Sheffield) 53.4 Heats (LZR Legs) 53.4 Heats (LZR Legs) – – GBR Age Record GBR Age Record Opened in 24.8 Opened in 24.8 – – GBR Age Record GBR Age Record Final Much Slower Than Heat Following Day Final Much Slower Than Heat Following Day He Learns Value Of Swim Down & I Learn Value He Learns Value Of Swim Down & I Learn Value Of LA Checks In Swim Down Of LA Checks In Swim Down
2008 (18 Years GBR Team Tri 2008 (18 Years GBR Team Tri-
Nations Quebec City) Needed International Swimming! Needed International Swimming! GBR Age Record 50 Fly In Official Time Trial GBR Age Record 50 Fly In Official Time Trial 100 Was Poor. Is He A Choker?? 100 Was Poor. Is He A Choker?? 2009 (19 Years World LC Trials Sheffield & Glasgow) 2009 (19 Years World LC Trials Sheffield & Glasgow) Second At Trials. Confident Of Qualifying Second At Trials. Confident Of Qualifying 53.4 53.4 – – 52.0 This Season 52.0 This Season One Of The Few One Of The Few Jaked Jaked’ ’s s In Glasgow... In Glasgow... Second 25 Issues Commence Second 25 Issues Commence Very Very Very Very Down (& Emma...) Down (& Emma...)
2009 (19 Years ASA Senior Nationals Sheffield) 2009 (19 Years ASA Senior Nationals Sheffield) Did Not Want To Do This! Wasn Did Not Want To Do This! Wasn’ ’t At World t At World’ ’s s – – Emma Was And I Was...! Emma Was And I Was...! 51.8!! Chin Right Up 51.8!! Chin Right Up 2009 (19 Years GBR Short Course Leeds) 2009 (19 Years GBR Short Course Leeds) GBR Senior Record 100 Fly 50.4 GBR Senior Record 100 Fly 50.4 Equalled GBR Senior Record 50 Fly 22.8 Equalled GBR Senior Record 50 Fly 22.8 HTF Speed & Beating The Wave HTF Speed & Beating The Wave 2009 (20 Years European Short 2009 (20 Years European Short Short Short Course Istanbul) Course Istanbul) First Recognised International. Three Finals First Recognised International. Three Finals Last Shiny Suit Meet And Couldn Last Shiny Suit Meet And Couldn’ ’t Wait To Get Rid t Wait To Get Rid Of Them! Of Them!
2010 (GBR LC Championships Sheffield) 2010 (GBR LC Championships Sheffield) Underperformed. Edgy. Talked Himself Out Of
Performance Performance Needs Second Trials. Never The Easy Way! Needs Second Trials. Never The Easy Way! 2010 (European LC Championships Budapest) 2010 (European LC Championships Budapest) Has To Taper To Make CWG Cut Has To Taper To Make CWG Cut Swim Off In 50 Fly For Semi Swim Off In 50 Fly For Semi – – Finish!! Finish!! Final 100 Fly 52.67 Makes CWG Cut (Phew!) Final 100 Fly 52.67 Makes CWG Cut (Phew!) 2010 (ASA National Championships Sunderland) 2010 (ASA National Championships Sunderland) Too Risky Not To Go Too Risky Not To Go Taper Implications As Goes 52.66 To Win Taper Implications As Goes 52.66 To Win
2010 (Commonwealth Games New Delhi) 2010 (Commonwealth Games New Delhi) Tenerife Preparation Camp Tenerife Preparation Camp – – Psychological Camp Psychological Camp Professionalism And Discipline Professionalism And Discipline Securing Medley Relay A Bonus Securing Medley Relay A Bonus A Medal A Bonus, Particularly Silver A Medal A Bonus, Particularly Silver 52.50 Progresses 52.50 Progresses ‘ ‘Summer Summer’ ’ Meets 1 Meets 1-
3 (24.76 -
27.74) Five 52 100 Fly Five 52 100 Fly’ ’s Across the Summer s Across the Summer
Up To 2008, Preferred 50 And Was Frustrated That It Up To 2008, Preferred 50 And Was Frustrated That It Was Not An Olympic Event And That It Was Not A Was Not An Olympic Event And That It Was Not A Selection Event Selection Event From 2009, Change Of Approach To What Was From 2009, Change Of Approach To What Was Important Improved The 100 But Made 50 Suffer Important Improved The 100 But Made 50 Suffer Now Will Often Go Faster In 50 Split Of A 100 Than Now Will Often Go Faster In 50 Split Of A 100 Than In The 50 At The Same Meet In The 50 At The Same Meet From A Front End And Hang On Merchant To A From A Front End And Hang On Merchant To A Backend Beauty! He Has BES Virtually All Season & Backend Beauty! He Has BES Virtually All Season & Rarely Has FES Without Rest Rarely Has FES Without Rest Still Scared Of The 200...! Still Scared Of The 200...!
Land & Pool Land & Pool Combis Combis Weights Monday & Wednesday, Circuit Friday Weights Monday & Wednesday, Circuit Friday Gym 0530 Gym 0530 – – 0650 0650 Pool 0655 Pool 0655 – – 0745 0745 Short Pool Warm Short Pool Warm-
Up Concept Is To Utilise Fibres Stimulated In Gym In Concept Is To Utilise Fibres Stimulated In Gym In Pool; Non Pool; Non-
Specific Fast Swimming Sponge/Cups/Cord Resistance For Re Sponge/Cups/Cord Resistance For Re-
Stimulation Assisted Swimming For Assisted Swimming For Overspeed Overspeed Form & Posture @ Speed Form & Posture @ Speed Drafting Drafting Assisted Turns Assisted Turns Removal (?) Kick Removal (?) Kick
1400 1400 – – 1600 Gives Him An Evening Off Mid Week 1600 Gives Him An Evening Off Mid Week Social, Chilled, Feel Good Factor Social, Chilled, Feel Good Factor Elements Of Choice Elements Of Choice Fixing Drills & Progressions Fixing Drills & Progressions Underwater Filming (Imbalance) Underwater Filming (Imbalance) Inverted Underwater Power Drills Inverted Underwater Power Drills Technical Work On Cords Technical Work On Cords (Pull Pathways) Transfer Into Pool (Pull Pathways) Transfer Into Pool Floatation, Posture & Form Floatation, Posture & Form Med Ball Games (Hypoxic) Med Ball Games (Hypoxic) DTTP Rest Intervals (DP!) DTTP Rest Intervals (DP!)
Q Sets 48/48/36 Hours Apart Q Sets 48/48/36 Hours Apart Saturday Either 0600 Saturday Either 0600-
0815 Or 0815-
1030 (Alternate Weeks): Body Clock Aligned For Fast am Heat Weeks): Body Clock Aligned For Fast am Heat Swimming (?) Swimming (?) Tuesday 1845 Tuesday 1845-
2100: Body Clock Aligned For Evening Finals (??) Finals (??) Thursday 1545 Thursday 1545-
1745: Body Clock Aligned For Afternoon Finals (???) Afternoon Finals (???) Tuesday And Thursday Also Fit Around University Tuesday And Thursday Also Fit Around University Lecture Times Lecture Times – – Flexibility Flexibility Often Has To Perform Saturday am Sore & Heavy Often Has To Perform Saturday am Sore & Heavy
Volume Is Irrelevant Volume Is Irrelevant Specificity Of Intensity, Effort, Duration Specificity Of Intensity, Effort, Duration Race Components Rehearsed Race Components Rehearsed Stimulus Change For Challenge Stimulus Change For Challenge FES When Fresh. Pointless Practising It In Fatigue FES When Fresh. Pointless Practising It In Fatigue BES Following Duress. Pointless Practising It Fresh BES Following Duress. Pointless Practising It Fresh Mid Mid-
100 Pace And Strategic Changes (Second 25) His His ‘ ‘State State’ ’ Determines Duration Of Set. Unknown Until Determines Duration Of Set. Unknown Until You Start You Start
Trusting He Is How He Tells You He Is Allows The Trusting He Is How He Tells You He Is Allows The Coach To Modify Sets. Coach To Modify Sets. Sweetenham Sweetenham Used To Call This Used To Call This Your Your ‘ ‘APS APS’ ’ But Requires Honesty To Be Productive But Requires Honesty To Be Productive
Production/Tolerance (Fins) Holding Form. No Pre Production/Tolerance (Fins) Holding Form. No Pre-
Determined Expectations (Best Average) Complex Sets Follow Expected Demand Complex Sets Follow Expected Demand Reflect The Challenges Of The Race Reflect The Challenges Of The Race Functional Work Into Mid 50/BES Work Functional Work Into Mid 50/BES Work Breath Hold Into BES Breath Hold Into BES Spike LA Into Mid 50/BES Spike LA Into Mid 50/BES Kick For Propulsion But Also For Kick For Propulsion But Also For Removal Removal Cheeky Insertions Of High Demand U/W Cheeky Insertions Of High Demand U/W Speed When Least Wanted (!) Speed When Least Wanted (!)
Rest More Between Intervals Rest More Between Intervals Less Intervals Less Intervals Shorten The Component Shorten The Component More Active Recovery Within Set More Active Recovery Within Set Look At Work In Previous Session Look At Work In Previous Session Look At Work In Land Programme Look At Work In Land Programme Change The Focus Away From The Watch Change The Focus Away From The Watch Pray... Pray... Bottom Line Is If It Bottom Line Is If It’ ’s Not Race Specific When It s Not Race Specific When It’ ’s s Supposed To Be, Change It So It Is Or Do Something Supposed To Be, Change It So It Is Or Do Something Else Else
Led By Lindsay Dunn Led By Lindsay Dunn Early Season - General Conditioning Approx 4 weeks general conditioning work early season including exercises using own body weight incorporated into circuits (press ups/ pull ups etc) plus supplementary cardiovascular work such as running whilst building Physio screening takes place at This Point Specific Conditioning Approximately 1 – 2 weeks of specific conditioning work learning/ re – learning exercises and movement patterns that will be incorporated into the first structured land programme (Maximal Strength/ Hypertrophy)
Specific Conditioning Maintains an additional prehab programme including core stability, tubing (based on physio screening results) – 3-4 times per week for approximately 30 mins (non land training days) Runs 2 – 3 times per week (30 mins) Stretching post sessions (Antony needs to do lots of stretching...) Maximum Strength/ Hypertrophy Typically gross muscular exercises using barbells and some fixed weight machines for example barbell back/ front squats, leg press, bench press, lat pull down
Maximum Strength/Hypertrophy 2 x lifting sessions per weight plus one high intensity circuit
them and will often push himself aerobically more on land than in the pool Ice baths tend to be used at least once in this cycle Maximal Strength/Strength – Speed/Speed Strength/Speed Cycles then progress on the continuum above with time spent on each phase dependant on length of total cycle. Strength gains are maintained whilst exercises become more explosive in nature (Olympic lifting, dumbbells, medicine balls etc)
Maximum Strength/Hypertrophy Circuits may become less intense but are adjusted according to the individual. Antony is very good at pushing himself even with DOMS General We ensure that Antony undertakes regular testing to maintain his
to commencing a new programme where the exercises will challenge the body in a different way which may predispose him to getting injured. He also has regular body fat/ girth measurements taken. Use of ice bath and/or simply missing sessions is used where appropriate
Q Set In Situ Modification (Time/SR/Underwater Work) Q Set In Situ Modification (Time/SR/Underwater Work) Q Set Abandonment! Q Set Abandonment! Stretching Stretching Sports Massage Sports Massage Ice Baths Ice Baths Nutrition, Hydration, Down Time & Sleep Nutrition, Hydration, Down Time & Sleep Saturday am & Sunday am/pm Off Saturday am & Sunday am/pm Off Communication & Trust Communication & Trust
Single Mindedness. Walks The Walk Single Mindedness. Walks The Walk His Body Is A Temple His Body Is A Temple Sacrifices Life Of An Ordinary Young Man Sacrifices Life Of An Ordinary Young Man Completely Completely A Coach Athlete Relationship of 11 Years. We Know A Coach Athlete Relationship of 11 Years. We Know What Makes The Other Tick What Makes The Other Tick Emma Wilkins & Steven Emma Wilkins & Steven Beckerleg Beckerleg Two Way Process Two Way Process
Sets Designed Specifically For 100m Racing Sets Designed Specifically For 100m Racing Weights Programme (In A Hole 90% Of The Time Weights Programme (In A Hole 90% Of The Time But It Makes The 5% That Counts So Much Better) But It Makes The 5% That Counts So Much Better) Taper He Believes In But Is An Evolving Process Taper He Believes In But Is An Evolving Process Sessions Where He Can Rest, Recover & Coach His Sessions Where He Can Rest, Recover & Coach His Mind/Feel/Synergy Mind/Feel/Synergy – – Drills He Likes Drills He Likes Underwater Phase Development In Low Level Sets, Underwater Phase Development In Low Level Sets, Warm Warm-
Ups Etc. Stepped This Up Gradually Since Trials 2009 Trials 2009
Taper Taper – – A Whole Talk In Itself... A Whole Talk In Itself... Sample Sets... Sample Sets...
Jon Rudd Jon Rudd
Head Coach Head Coach – – Plymouth Leander Swimming Plymouth Leander Swimming Director of Swimming Director of Swimming – – Plymouth College Plymouth College 07792 07792-
052703 ruddjon@hotmail.com ruddjon@hotmail.com www.plymouthleander.co.uk www.plymouthleander.co.uk www.plymouthcollege.com www.plymouthcollege.com www.jonrudd.org www.jonrudd.org