What are the benefits of the various physiological
training models in the training of youth swimmers?
Last Week
What is Physiology
What is training adaptation
3 Energy Systems & how they are stimulated through training classification
Linear Sequence
Block Periodization
Reverse Periodization
Concurrent Periodization
This Week
1. USRPT
2. Jan Olbrecht
3. John Urbancheck
4. Long Term Athlete Development
5. Athlete considerations
6. Effects of coronavirus (Bowman & Troy)
The 3 Energy Systems used in energy
production
ATP-PC: Produces a large amount of energy very quickly (10 seconds)
Glycolytic System: Breaks down Carbohydrates to produce energy (10
seconds to 2 minutes)
Aerobic System: Produces energy with oxygen and glucose stores for up to
90 minutes.
Energy System Classification
Training Zones British Swimming Descriptions Adaptations
1 A1 Aerobic Low Intensity Fat Metabolism & slow twitch recruitment
2 A2 Aerobic Maintenance Improves cardio-respiratory system
3 A3 Aerobic Threshold Enhances Lactate removal
4 AT Anaerobic Threshold Development of Aerobic capacity
5 VO2 / Critical Speed Aerobic Overload Improves VO2max & aerobic power
5 LP Lactate Production Enhance rate of glycogen production
Develop the ability to tolerate lactate
5 LT Lactate Tolerence
(acidosis)
Improve Alactic energy production,
5 Speed Basic Speed neuromuscular coordination & fast twitch
muscle recruitment
Aerobic v Anaerobic training Considerations
Importantly the body draws on all three energy systems
regardless of the type of effort. Percentage of each system is
adjusted according to the intensity of the activity
Increased aerobic training will reduce anaerobic adaptations
Increased anaerobic training will reduce aerobic adaptaions
All training models are
essentially a balance of
these classification
Physiological
Training
Models
They differ through:
How much training Timing of each
How many types of
is delivered within modality within the
modality are used
each modality cycle
Linear Sequencing
A1-AT VO2 Max LP/LT Speed
General Prep 60% 0% 5% 5%
Specific End 55% 0-10% 5-10% 5-10%
Pre-Comp 55% 2-5% 5-10% 5-10%
Taper 55% 0-5% 5% 5-10%
Variance for Individual athletes
Block Periodisation
A1-AT LP/LT Speed
Accumulation Phase: 85% 12% 3%
Transmutation Phase: 75% 15% 10%
Realization Phase: 80% 8% 12%
Variance necessary for individual athletes
Reverse Periodisation
A1-AT LP/LT Speed
Teathered Training: 60% 20% 20%
Ultra-short Training: 65% 20% 15%
Competitive Training: 75% 15% 10%
Taper 75% 15% 10%
Concurrent Periodisation
A1-AT LP/LT Speed
Concurrent: 80% 10% 5%
USRPT (Ultra Short Race Pace Training)
Physiological model
Only swim at your goal race pace or faster in practice
Essentially a focus of training around 1 modality of training
USRPT takes race splits and asks the swimmer to repeat in training. When a time is
missed they miss a repetition.
Also aims to re-produce race skills
Programme designed to improve 50m & 100m events
Requires the completion of 2-3 ‘sets’ per session over 10 sessions per week.
USRPT (Ultra Short Race Pace Training)
Season Progression
Single cycle based
Progression based on missing fewer times
Essentially a concurrent programme of delivery
High intensity work with recovery stresses the ATP-PC and Glycolytic System.
USRPT (Ultra Short Race Pace Training)
A1-AT LP/LT Speed
Concurrent: 0% 50% 50%
Can adjust based on athlete
USRPT (Ultra Short Race Pace Training)
Consideration:
Positive for race practice
Reduce skill breakdown throughout training
Questionable Science back-up
USRPT has essentially become a ‘brand’
Only 1 modality of training being developed can increase drop-out and burnout
Includes no land training
Very hard to run in a club environment (everyone needs times)
Jan Olbrecht
Based on scientific and individual testing to prescribe training.
Anaerobic & aerobic test to establish which needs development at which
time in any training cycle. Believes in stimulation of capacities.
Capacity v Power
Polarized training
Jan Olbrecht
Jan Olbrecht
11-12 13-14 15-16 17-18 19-20
Aerobic Endurance 1-2 2 2 2-3 2-3
Aerobic Capacity 1 1-2 1-3 1-3 1-3
Anaerobic Capacity 1 1 1-2 1-3 1-3
Aerobic Power 1 1 1-2
Anaerobic Power 1 1-2 1-2 1-3
Sprint Training 2-3 2-3 2-3 2-4 3-5
Technique 2-3 2-3 2-3 1-3 1-3
Jan Olbrecht
Considerations
Individualized programme to maximize each swimmer’s potential
Low impact programme so low injury risk
Provides a lot of opportunity for technical work
Provides a progressive programme through age groups to senior swimming
Does rely on scientific testing that can be expensive
Required huge commitment from the athlete
John Urbanchek
Physiological model
Training Intensities are established from Lactate tests, interval sets & continuous
steady state swims (T30)
Famously colour coded training intensities
John Urbanchek
Season Progression
Three training cycles:
1. 6 weeks aerobic & skills, 6 weeks of aerobic, anaerobic threshold, VO2 Max &
Lactate then compete
2. 3 weeks aerobic, 10 weeks of all training zones
3. 3 week taper: reduce from 70,000m per week to 30,000 – 20,000m per week
John Urbanchek
John Urbanchek
Considerations
Colour system makes it easier for swimmers to understand the intensities they
should be training at.
Very deliverable in a club environment
Season layout is more akin to University programme but can be adapted.
Built on a strong aerobic foundation then sharpened towards major meets
Long Term Athlete Development
Physiological Model
5 General phases of chronological training (FUNdamental, Learn to train, Training
to train, Training to compete, Training to win)
Each training phase looks to maximise ‘windows of opportunity’ through growth
and maturation.
Each phase provides detailed progression for the athlete
Designed to maximise performance in the long term not short
Aims to reduce dropout through encourage late specialisation
Long Term Athlete Development
Train to Compete
Female 14-16 years, Male 15-18 years. (train to Compete)
Sports specific training all year round.
High volume, increasing intensity.
Period of peak strength development.
Compete in range of events (strokes or distance).
Emphasis on optimum preparation by modelling training and competition.
Develop individual strengths and weaknesses.
16-24 hours pool time
3-4 hours land training
Long Term Athlete Development
Considerations:
Developmental & progressive model
Clear segmentation of roles and progression
Based on scientific research and targets development progression
Need to consider that this is not an individualised programme
Due to the length of the programme it’s relatively unproven
Consideration: Who?
Athlete maturation (biological)
Athlete emotional maturity
Pool space
Athlete to coach ratio’s
Male v Female
The Athletes next steps (i.e. does your programme align with other squads, clubs or
universities)
Considerations: Event
Distance ATP-PC Glycolytic Aerobic
50m 38% 58% 4%
100m 20% 39% 41%
200m 13% 29% 58%
400m 6% 21% 73%
800m 4% 14% 82%
1500m 3% 11% 86%
And future potential need to be considered
What are the best in the world doing?
Dick Shoulberg:
Strong base goes a long way in developing a career foundation
High-volume workouts that emphasize all four strokes
Bill Rose:
The over-distance approach pays the best dividends
Allows swimmers to perform better at a later age
What are the best in the world doing?
Gregg Troy
More volume = more commitment
Over-distance
Lifetime mileage base matters for planning late career training
Must isolate one aspect of swimming to improve that area
Bob Bowman
Capacity training prepares you for tomorrow, utilization training prepares you for
‘next week’
What are the best in the world doing?
Michael Lohberg:
Aerobic-base & gradual buildup
Aerobic threshold development through lactate testing
Always believed in his athletes
Jon Urbanchek:
Believes in aerobic system and keeping it simple
Teri McKeever:
Believes in variety
Asks swimmers feedbacks
Writes ‘unique’ sets to keep it interesting
Periodization on return from lockdown
Bowman: 4 Olympic Teams & 18 Gold Medals
Troy: 4 Olympic teams, 68 Olympic swimmers & 16 Olympic Medals
Any Questions?
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