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1 Jon Urbanchek’s School of Training Jon with some of his Olympians.

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Presentation on theme: "1 Jon Urbanchek’s School of Training Jon with some of his Olympians."— Presentation transcript:

1 1 Jon Urbanchek’s School of Training Jon with some of his Olympians

2 Derya Büyükuncu Michigan 1994-1998 2

3 3 Training Philosophy A.Training Philosophy 200,400 meters Modify: Less for 50,100,200 More for 800,1500, 10K B.Keep It Simple Part Science – Part Art of Coaching C. What Works Producing good results

4 4 Training Concepts Work is Aerobic, xygen pay as you go Endurance/Capacity Work is Anaerobic, pay later Oxygen Debt – Build up of Lactic Acid / Race Pace Training Transition Point not so clear Balance in O2 uptake Stead State / Threshold 2 2 2

5 5 Training Models Using threshold to R x intensity and heart rate Rotate workloads in weekly micro cycle Improvements in threshold pace indicates increased endurance, 2

6 6 Middle Distance Training Middle of the swim continuum between 50 & 1500 Most common among freestylers Good combo fast twitch fibers/anaerobic speed and slow twitch aerobic/endurance Wide range of training both speed & endurance - fun & variety

7 7 2 Main Groups 100 – 200- 400 / 500 The Anaerobic Angle (Thorpe, Phelps, Agnel, Muffat, Dwyer) 1500 - 400 – 200 The Aerobic Angle (Hackett, Vanderkaay, Mellouli, Sun, Jaeger, Ledecky, Friis)

8 8 Middle Distance Characteristics Like to train Good sense of pace Ideal stroke rate 4 – 6 beat kick

9 9 Michigan / Club Wolverine 200 Meters Free Vanderkaay1:45.14 Keller1:46.13 Vendt1:46.94 DeJong1:47.16 Madwed1:47.31 Houchin1:47.92 Allison Schmitt1:54.96

10 10 Michigan / Club Wolverine 400 Meters Vanderkaay3:43.11 Vendt3:43.92 Keller3:44.11 Madwed3:45.95 Houghin3:47.50 Patton3:47.51 Allison Schmitt4:02.51

11 11 Michigan / Club Wolverine 1500 Meters Vanderkaay14:45.54 Vendt14:46.78 Thompson14:56.81 Hurd15.09.44 Bruner15.11.02 Siciliano15:14.94

12 12 Michigan / Club Wolverine 200 IM Clary1:57.25 A Vanderkaay1:57.58 Dolan1:59.77 Madwed2:00.62 Namesnik2.01.60 Barrowman2:01.66

13 13 Michigan / Club Wolverine 400 IM Clary4:06.96 Vendt4:11.27 Dolan4:11.76 A Vanderkaay4:12.48 Namesnik4:13.67 Wouda4:15.53 Barrowman4:19.75

14 14 Jon’s School of Training Training intensities are determined from the Anaerobic threshold pace/100 meters or yards COLOR CODED – Threshold pace can be determined from: –Blood lactate tests –Interval sets –Continuous steady state swim

15 15 Threshold Test Sets Continuous steady state swim 20 – 30 min Most optimal for distance swimmers Blood lactate test / step test Optimal for anaerobic swimmers Interval test sets 10 x 200 or 8 x 300 average; 20 – 30 sec rest intervals All out 500 / 400 / 200 yard/meter effort (200 is least reliable)

16 16 Jon’s Excel Program Select distances swum straight or interval average time or any single test distance of 500, 400, 200 time. To check the level of effort take 10 sec heart rate at 0-10 sec; 30-40 sec; 1:00 – 1:10 after test. Sample (30 – 25 – 20 = 75 bpm) Select spreadsheet (write over it). Enter name, stroke, time (no colons). Hit enter and all new training paces appear.

17 17 NAME 400 TIME T-30 PACEPACES (HR)50100150200300400500 EV4:10.01:03.8 WHITE (24-26):29.81:04.31:37.22:10.33:16.64:23.15:29.6 PINK (25-26):28.71:02.21:35.32:08.63:14.14:20.45:29.0 RED (27-29):28.31:01.11:32.42:03.83:06.84:10.05:13.1 BLUE (28-29):27.3:59.11:30.62:02.23:04.44:07.45:10.3 PURPLE (30+):26.4:57.01:27.41:57.82:57.93:58.65:01.4 NAME 400 TIME T-30 PACEPACES (HR)50100150200300400500 PVK4:12.51:04.4 WHITE (24-26):30.11:04.91:38.22:11.63:18.64:25.75:32.9 PINK (25-26):29.01:02.81:36.32:09.93:16.14:23.05:32.3 RED (27-29):28.61:01.71:33.32:05.13:08.74:12.55:16.3 BLUE (28-29):27.6:59.61:31.52:03.43:06.24:09.95:13.4 PURPLE (30+):26.6:57.51:28.21:59.02:59.64:01.05:04.4 NAME 400 TIME T-30 PACEPACES (HR)50100150200300400500 AS4:15.61:05.2 WHITE (24-26):30.51:05.71:39.42:13.23:21.04:29.05:37.0 PINK (25-26):29.41:03.61:37.52:11.53:18.54:26.25:36.3 RED (27-29):28.91:02.51:34.52:06.63:11.04:15.65:20.2 BLUE (28-29):27.91:00.41:32.62:04.93:08.54:13.05:17.2 PURPLE (30+):27.0:58.21:29.32:00.53:01.84:03.95:08.1 400 Interval Test, 8 X 400, 20-30 s rest

18 18 Endurance Training Basic aerobic training EN-1 –5% below threshold –WHITE and PINK Color Codes –low intensity –short rest 10 – 20 sec rest –heart rate 130 – 150 bpm –recovery & technique work

19 19 Optimal Threshold Training – EN-2 –RED Color Code –Optimal intensity for Threshold improvement –15-20 sec rest –30 – 40 min durations –Lactate 3 – 4 mM –Heart rate 150 – 170

20 20 Threshold Training – EN-2 BLUE Color Code –Slightly above threshold –20 to 30 sec rest –20 to 30 minutes duration –Uncomfortable –Slightly above threshold 4-5 mM –Heart rate 160 to 180 duration –Up to 200 M lengths

21 21 Maximum VO2 Training EN-3 Race Pace 7% faster than (Red) Threshold pace :30 – 1:30 seconds rest PURPLE Color Code –Ideal for race pace training –Intensity high –Lactate 6 to 8 mM, buffering & tolerance –Heart rate 180 to 190 –Use 50’s & 100’s & 150’s

22 22 Lactate Production SP-2 Using GREEN Color Code Can be used for training and testing Training for 100 6 X 50 at 8:00 92% of best time Training for 200 6 X 100 at 8:00 92% of best time Training for 400 6 X 200 at 8:00 94% 96% of best time

23 23 100 M % Chart Best time 94%93% 92% (200) 91% 90% (400) 89%88%87% :46.00:48.94:49.46:50.00:50.55:51.11:51.69:52.27:52.87 :47.00:50.00:50.54:51.09:51.65:52.22:52.81:53.41:54.02 :48.00:51.06:51.61:52.17:52.75:53.33:53.93:54.55:55.17 :49.00:52.13:52.69:53.26:53.85:54.44:55.06:55.68:56.32 :50.00:53.19:53.76:54.35:54.95:55.56:56.18:56.82:57.47 :51.00:54.26:54.84:55.43:56.04:56.67:57.30:57.95:58.62 :52.00:55.32:55.91:56.52:57.14:57.78:58.43:59.09:59.77 :53.00:56.38:56.99:57.61:58.24:58.89:59.551:00.231:00.92 :54.00:57.45:58.06:58.70:59.341:00.001:00.671:01.361:02.07 :55.00:58.51:59.14:59.781:00.441:01.111:01.801:02.501:03.22 :56.00:59.571:00.221:00.871:01.541:02.221:02.921:03.641:04.37 :57.001:00.641:01.291:01.961:02.641:03.331:04.041:04.771:05.52 :58.001:01.701:02.371:03.041:03.741:04.441:05.171:05.911:06.67 :59.001:02.771:03.441:04.131:04.841:05.561:06.291:07.051:07.82 1:00.001:03.831:04.521:05.221:05.931:06.671:07.421:08.181:08.97

24 24 Best Time 94%92%90%88%86%84%82%80% 1:42.001:48.511:50.871:53.331:55.911:58.602:01.432:04.392:07.50 1:43.001:49.571:51.961:54.441:57.051:59.772:02.622:05.612:08.75 1:44.001:50.641:53.041:55.561:58.182:00.932:03.812:06.832:10.00 1:45.001:51.701:54.131:56.671:59.322:02.092:05.002:08.052:11.25 1:46.001:52.771:55.221:57.782:00.452:03.262:06.192:09.272:12.50 1:47.001:53.831:56.301:58.892:01.592:04.422:07.382:10.492:13.75 1:48.001:54.891:57.392:00.002:02.732:05.582:08.572:11.712:15.00 1:49.001:55.961:58.482:01.112:03.862:06.742:09.762:12.932:16.25 1:50.001:57.021:59.572:02.222:05.002:07.912:10.952:14.152:17.50 200 M % Chart 400 pace 1500 pace

25 25 Race Pace Correlation Excellent correlations to goal times Use 3-4 min active rest between swims Maximum lactate production / buffering Maximum heart rates

26 26 Color Use Early season: White, Pink, Red Mid season: White, Pink, Red, Blue, Purple Pretaper: Red, Blue, Purple, Green (Race Pace) Taper: Customise

27 27 Alactic / Speed Training SP-3 Short, fast, explosive sprints, 10 – 25 meters 10 to 20 repetitions :30 to 1:00 minutes rest Lactate build up is marginal Heart rate below maximum Recommended for 50 – 100 – 200 swimmers at any time of the season

28 28 Annual Training Plan at the University of Michigan Collegiate Season 30 Weeks 1 st Macrocycle 12 weeks 2nd Macrocycle 16 weeks 3rd Macrocycle 3 weeks Taper

29 29 Collegiate Season Sept - November 1 st Macrocycle (12 weeks) 6 weeks skill development / heart rate < 150, White & Pink Colors 6 weeks threshold – VO 2 MAX – Race Pace, White Pink Red Blue Purple Major competition (one week taper)

30 30 Collegiate Season Dec - February 2 nd Macrocycle (15 weeks) 3 weeks aerobic endurance training 10 weeks all training zones more emphasis on Race Pace and lactate production Dual meet season

31 31 Collegiate Season March 3 rd Macrocycle 3 week taper period Dryland reduced to maintenance and dropped 10 days out Training distance gradually reduced from 60 - 70K per week to 20 - 30K per week

32 32 Middle Distance 3 Week Taper Km Days Red AM Blue PM

33 33 Summer Season

34 34 Summer Season 2 nd Macro 15 weeks All training zones and energy systems especially VO2MAX and Lactate work This period included competition every 3 rd weekend Long course

35 35 Summer Season 3rd Macro 3 weeks gradual taper US Nationals or International Competition

36 36 3 Day Micro Cycle Monday AM General Monday PM Threshold Training Zone EN-2 Tuesday AM General Tuesday PM Active rest EN-1 & EN-3 Wednesday AM OFF Wednesday PM VO2max or Lactate work

37 37 Day 1 Micro Cycle- Mid Season Monday AM Aerobic Technique Pull Set/Free 2000 - 3000 Kick/Endurance- 800-1200 Hypoxic swim free Fin swim/ IM 7000 meters Monday PM Dryland – Stretching 1 hour general work Main set: Threshold work 2000 - 3000 meters Energy system EN2 7000 meters

38 38 Monday PM Main Set: Threshold 4 x 200 at 2:30 (White EN-1) 6 x 150 at 2:00 (Pink EN-1) HR 23-25/10sec 30 sec extra rest 8 x 100 at 1:20 (Red EN-2) 10 x 50 at.45 (Blue EN-2) HR 28-30/10sec Total Main Set: 3000

39 39 Day 2 Micro Cycle – Mid Season Tues AM Aerobic/Recovery Skill / drill work Kick / speed power Swim specific power Parachutes Stretch cords / tethered swim; negative work & positive speed assistance Sprints 6000 meters Tuesday PM Strength Train – Stretching 1 hr general work Main set: Active rest work Continuous easy- race pace 1500-2500 Alternating Energy systems : EN-1 & EN 3 6000 meters

40 40 Tues PM Main Set: Active Rest 3 X (200 free + 100 easy on 1:30) Descend 200’s 1 thru 3 3 X (100 free + 100 casual on 1:30) Descend 100’s 1 thru 3 3 X (4 X (50 casual + 50 free pace) 1 st round + 1.0 sec per 50 :27’s 2 nd round at pace :26’s 3 rd round at –1.0 sec per 50 :25’s Total distance = 2700

41 41 Day 3 Micro Cycle - Mid Season Wednesday AM OFF Wednesday PM Dryland / Stretching 1 Hr General Work Main set: VO 2 MAX work or Rainbow set (white to green intensities) or Lactate work or Broken swims or Test sets 6000 meters

42 42 Wed PM Main Set: VO 2 max Race Pace 400M 4 X 400 at 10:00 Broken swim 200 dive on 3:00 (Going out 400 pace 1:52) 100 push on 2:00 (55.0) 2 X 50 push on 1:00 (best you can come home :26 + :26) Add up for 400 meters 3:39 Total distance = 1600 4-6 minutes active rest recovery between rounds

43 43 Wed PM Main Set: VO2 max Race Pace 200 4 X 200 on 8:00 Broken swim 50 dive on 1:30 (Going out 200 pace :24.5 ) 100 push on 2:30 (mid 100 of the 200 pace :52.5) 50 push on 1:00 (best you can come home ) :25.5 Add up for 200 meters 1:42.5 Active rest recovery 400 between rounds Total distance = 800

44 44 MD – VO 2 Max Lactate tolerance A.4 x 50 at :40 Red 4:00 passive rest recovery – no swim B.4 x 50 at :40 Blue 4:00 passive rest recovery – no swim C. 4 x 50 at :40 Purple 4:00 passive rest recovery – no swim D. 4 x 50 at 3:00 dive sprints 4:00 active rest recovery –swimdown Total distance = 800

45 45 Strength Dryland Upper body Lower body Core Stretching Pliometrics Medicine ball Stretch cords

46 Derya Büyükuncu Michigan Reunion 2012 46

47 jurban@umich.edu “The Swim Coaching Bible” Edited by Hannula & Thornton Human Kinetics Publisher Jon Urbanchek Thank you!


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