SPECIAL VIDEO 🔥 HOW TO PLAN YOUR TRAINING 📊 HOW I DO IT UNDULATING BLOCK PERIODISATION
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- Опубліковано 21 бер 2024
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Y
ou'll help me help you become a better athlete and/or coach.
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Video timeline:
Intro: How I plan my training blocks and why I use undulating methods (UP)
0.20sec: Context
We briefly consider linear methods as many people utilise this method because of its perceived simplicity.
I note how in recent years many have turned away from these methods.
I quote elite coach Derek Evely.
"Traditional stage methodologies are not ideal, especially for speed and power events."
Gary Winkler another top coach says:"Matveyev (traditional) methods do not work for speed and power events."
He notes how training volume for speed and power events does not change that much across the year.
"If you are training speed and power then you need to train qualitative movements."
I explain how we don't use a big base of generalist exercises by way of expanding on these coaches and my own thoughts.
2.40min Training transfer
Evely's work is again quoted - for example, in regard to weight training, which I (and probably Evely) see as peripheral...
Evely is also quoted in regard to the number of sessions needed to peak.
If you know this then you can work back from that number when planning training block.
I say that this is easier with block UP.
I then quote some work from Dan Pfaff
"A good programme should be able to shrink or expand and still work."
It's all about minimum effective dose.
5.00min More on my methods
I take you through my process. I talk about my goals for training blocks with a focus on block 1.
"Don't fall into the volume trap." I do very specific prep.
Training blocks must potentiate the subsequent one.
5.58min: I have 10 training blocks in the training year
I try to keep everything turned up at a high intensity - undulating using.a narrow band-width across a notional line of peak performance.
I have provided a brief overview of what happens in each (pause the slides)
7.46min More info on my block 1
I talk about the eccentric focus I'm using at the moment.
Block sequencing
There are three peaks Blocks 5,9/10
UP makes it easier to peak
8.48min I present a block of my training in more detail so you can see its inclusions
Please refer back to some of the other videos on the channel Coach-Athlete Member area which cover specific blocks.
"We are always working from a high level of speed in the first place."
9.20min Some prelim discussion on weight training
For more on specific jump strength training - see video 34.
You'll see some specific example.
Remember my weights sessions are more complimentary than directly performance enhancing.
A note is made on the Complex Training (combining weights and plyos) structure of the sessions and the use of potentiation.
Some slides on other S&C sessions are shown.
A note is made on evolution i.e. how I have developed those sessions.
10.20min: Pre-conditioning
We are always doing robustness generating exercises across all training blocks
10.50min More on my first 6 training blocks
Do look for these videos (18 & 19) to find out more.
11.25min Fundamentals of my training blocks
These reference, for example, Winkler's comments from the start of this video
Those qualitative aspects.
I'm using a narrow band-width so I can bring about peak performance easily.
12.15 Summing up
Hopefully I have provided you with information which will aid your understanding as to how my training blocks fit together under an undulating periodisation approach to training planning.
#trainingplanning #periodisation #longjumpplanning #sprinttrainingplanning
Cover JBL Jumps Fest entries open for June 24 jumpfest.sk/
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Thanks so much for your amazing work John. My daughter has been using your information techniques and now she’s an Australian 🇦🇺 Triple jump champion as 14 years old.🙏🥰
Wow, that’s great and I’m pleased to have helped her in some way.. Good luck for the future.
Thanks so much John🙏 She will be competing again in Triple jump at Australian 🇦🇺 Athletics Championships next month🥰
Would you say, that a unspecific preparation can be used in younger ages like under 16 or under 18?
To keep the blocktraining as a kind of joker for the u20 and active years?
Hi John, do you think sprinters and jumpers who use the trap bar should elevate the bar in addition to using the high handles? If so, how much do you think the bar should be elevated?
Thanks.
I guess you are referring to placing the bar down/starting in a potentially compromised position. Yes, I think this is a good idea. If we use a barbell for hack squats we will do that too, although that exercise is hardly used. Just gave it as a further example. So, just elevate IMO so that you can move without compromising back position. If doing eccentrics we will lower to close to parallel so that would be the height of the platform.
Would you say, that a unspecific preparation can be used in younger ages like under 16 or under 18?
To keep the blocktraining and specific drills as a kind of joker for the u20 and active years?
I’d say that at an early age is when the athlete needs to learn the fundamentals of the event - eg speed and technique and that the block method (the way I do it) does achieve this. Too much time can be spent (at all levels of the sport) on relatively non specific work. Always play the specific pieces of the technical jig-saw puzzle consistently and that’s what a block method shaped the way I do it can do. Young athletes will then develop specific skill and conditioning base.