tag:blogger.com,1999:blog-12390900.post113840747822488902..comments2023-09-15T06:05:55.920-04:00Comments on gcooke's blog: Developing a Training Plan-Part 2gcookehttp://www.blogger.com/profile/17029435701308074373noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-12390900.post-1139242675379155112006-02-06T11:17:00.000-05:002006-02-06T11:17:00.000-05:00Hi Julie,I have received a few questions about how...Hi Julie,<BR/><BR/>I have received a few questions about how to incorporate actual playing into a training plan. Personally, I do not add the time spent playing into my training plan. There are two basic reasons for this: <BR/><BR/>1) It is hard to classify playing into the heart rate levels. <BR/><BR/>2) My view of the training plan is it supports my playing and is a discrete and separate entity. It is a schedule that prepares me for certain goals.<BR/><BR/>I think, though, that scripting the plan has to take into consideration the amount of time you are devoting to playing. Using your Indoor League as an example:<BR/><BR/>-View Indoor Games as, of course, additive to your conditioning, and to your overall goals, but not as a workout that targets specific heart range goals.<BR/><BR/>-Make sure that you leave enough time in your week to complete both the Indoor League and your workouts. This is essentially why I actually decrease the amount of volume of my peak periods. I recognize that I will be practicing and competing a lot and will need time to recover, as well as, in general, not have as much time to allocate to training.<BR/><BR/>-Ggcookehttps://www.blogger.com/profile/17029435701308074373noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1139232855144616862006-02-06T08:34:00.000-05:002006-02-06T08:34:00.000-05:00ag,These are great questions.The important thing a...ag,<BR/><BR/>These are great questions.<BR/><BR/>The important thing about INT work is that you are working just below your AT. As your players get into better shape and become used to doing intervals, their pace will increase even though their heart rates are in the same range. Now, measuring your AT is tricky and not an exact science. Using the formulas does result in a good guess, however. What is going to happen is that your players will want to run run too fast and they will bump their heart rates into Level 4. Try to get them to feel when their bodies go anaerobic, and then have them back off on the pace. It is not something that I am that adept at feeling, but some people are. Short of buying everyone a monitor, I just make sure that the players measure their heart rates after each repeat. It is not exact, but you can at least warn them if they are running too fast. In your example, an 8x400m workout would be an interval workout if the heart rate ranges are level 3. The benefits of longer INT's, though, is the acclimation process that the body goes through, and the resulting improvement on the field.<BR/><BR/>In terms of your peak, it seems a bit counterintuitive to have the volume of your peak be less than the phase that proceeded it. I view the peak not as the time in which you do the most intense work, but the time in which actual competition builds on the work that you have done. You will probably being doing a lot of Ultimate between Sectionals and Regionals, I would weave in sprints and agility work into your practices. If you have time to do a hill workout or stadiums, that is great as well.<BR/><BR/>-Ggcookehttps://www.blogger.com/profile/17029435701308074373noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1139209888022164222006-02-06T02:11:00.000-05:002006-02-06T02:11:00.000-05:00Thanks, that seems like a pretty good plan. A few...Thanks, that seems like a pretty good plan. A few more clarifications, though...<BR/><BR/>On the intervals, 5-6 minutes seems like a long time, those are close to mile repeats (maybe 1200m is more likely). Would a track workout, e.g. 8x400m, count as an interval? Otherwise, it doesn't seem like you have much between <400m sprints and long runs.<BR/><BR/>What do you mean my peak would be a maintenance period? Would that be just doing Intensity 3 stuff all the way through regionals?<BR/><BR/>again, thanks<BR/>agAdamhttps://www.blogger.com/profile/14242933152559633074noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1139167033311704772006-02-05T14:17:00.000-05:002006-02-05T14:17:00.000-05:00ag,Yes, stadiums means stairs. If you don't have ...ag,<BR/><BR/>Yes, stadiums means stairs. If you don't have access to a stadium, the phyisological benefits of level 3 work can be achieved by traditional intervals or hill workouts.<BR/><BR/>One fundamental question is whether your will work on your plan during practice, or outside of practice (either individually or during separate workouts). This really only impacts Year Hours though, and not periodization.<BR/><BR/>With my college girls, I consider our peak to be the period between sectionals and regionals. So I essentially schedule our training plan as 3 intensity periods (mid-Jan to mid-Feb, mid-feb to mid-March, mid-march to Sectionals).<BR/><BR/>I might suggest something like:<BR/><BR/>Intensity 1 (mid-jan to mid Feb):<BR/><BR/>70% Interval work(keep durations down to 2-3 minutes)<BR/>30% agility/speed<BR/><BR/>Intensity 2 (mid-Feb to mid-March)<BR/><BR/>60% Intervals (work in hills/stadiums, bump up durations to 3-4 minutes, decrease rest period to 2.5 minutes)<BR/>40% Speed/agilities/plyos<BR/><BR/>Intensity 3 (mid-March to Sectionals) This phase should be your highest volume<BR/><BR/>60% Intervals: 5 minute durations, 2 minute rest<BR/><BR/>40% speed/agilities/plyos<BR/><BR/>I would consider your peak to be a maintenance period.<BR/><BR/>-Ggcookehttps://www.blogger.com/profile/17029435701308074373noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1139164684862884742006-02-05T13:38:00.000-05:002006-02-05T13:38:00.000-05:00I'm working on designing a training plan for a col...I'm working on designing a training plan for a college team. For various reasons, our training season is a lot shorter. Any chance you could give some recommendations on how to periodicize (for lack of a better non word) using a shorter time period? Over a 4 month period, we have 2 'season' periods, and I'm trying to figure out whether we should be doing the most intense sprint workouts two weeks before those, a week before, or during.<BR/><BR/>Also, when you say 'stadium', does that mean mostly stairs?Adamhttps://www.blogger.com/profile/14242933152559633074noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1138896827688782402006-02-02T11:13:00.000-05:002006-02-02T11:13:00.000-05:00Al,This is a highly technical program that involve...Al,<BR/><BR/>This is a highly technical program that involves a level of discipline and commitment reserved for the most refined and elite of players.<BR/><BR/>Pretty much every exercise walks the line between safety and personal harm.<BR/><BR/>For the level of commitment you describe, I would suggest a step class at the local gym, plus some recreational throwing with the neighborhood dog.<BR/><BR/>-Ggcookehttps://www.blogger.com/profile/17029435701308074373noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1138827241989565552006-02-01T15:54:00.000-05:002006-02-01T15:54:00.000-05:00George,Can you suggest a program for someone who i...George,<BR/>Can you suggest a program for someone who is only going to work out hard about once a week (but not every week)? Are some of these workouts ones that you can do by themselves (not as part of a program) without risk of hurting yourself?<BR/><BR/>Alparinellahttps://www.blogger.com/profile/03802604259779936852noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1138755670387270802006-01-31T20:01:00.000-05:002006-01-31T20:01:00.000-05:00Tim,That is an interesting question. I find I am ...Tim,<BR/><BR/>That is an interesting question. I find I am more apt to feel better or worse if I am trying to do, say, 440's to time. There are days where a 75 just feels awful.<BR/><BR/>The OD and EN runs are so slow that the main challenge is just running within the ranges. INT work can be hard, but I find that most of the time I am able to feel comfortable within the specified ranges.<BR/><BR/>-Ggcookehttps://www.blogger.com/profile/17029435701308074373noreply@blogger.comtag:blogger.com,1999:blog-12390900.post-1138740323386522222006-01-31T15:45:00.000-05:002006-01-31T15:45:00.000-05:00GC- does it ever happen that you feel better or wo...GC- does it ever happen that you feel better or worse than HRM tells you? For example, you want to go faster but the monitor already has you at too high of heart rate for the run?<BR/><BR/>I have never really trained with one, just wondering.<BR/><BR/>TIMsometallskinnykidhttps://www.blogger.com/profile/01973406937002417171noreply@blogger.com