1 / 19

Winter Training

Winter Training . Saratoga’s Process. Background . Quick Bio of myself and team This week’s shocker – little fear – a reminder of how valuable it is to sit down and re-evaluate one’s Goals, Methods & Reasoning. Pre-Monday Goals for the Convention Post-Tuesday Goals for the Convention

vanig
Download Presentation

Winter Training

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Winter Training Saratoga’s Process

  2. Background • Quick Bio of myself and team • This week’s shocker – little fear – a reminder of how valuable it is to sit down and re-evaluate one’s Goals, Methods & Reasoning. • Pre-Monday Goals for the Convention • Post-Tuesday Goals for the Convention [1] Share the process we follow at Saratoga RA [2] Hope it lends itself to others’ circumstances/ • Larry Gluckman and the 2013 Junior Coaches Conference…..

  3. You Must Have a Plan!! To do so (IMHO): [1] You must know what you want to accomplish. Have specific goals. [2] Understand your circumstances. [3] Make sure it reflects your philosophy and skillset(s) [4] Fill out the details beforehand. [5] Set your compass and COMMIT !

  4. Understand Your Circumstances • How long is the Winter Training? • What kind of space do you have to work with? How often can you use it? Any limits on scheduling practice? (ie. School hours? Other teams sharing space? No weekends? Closing hours?) • How many ergs? Cardio machines? Weight Room? Medicine Balls, Swiss Balls, weighted bars? Other? Gamut Ergs, Rowing Tanks, Swingulator?? • How many athletes are involved? How many squads? How many coaches? Is everyone doing the same program? • Length of your practices? Amount of time given to each area of training (cardio, erg, weights, core…)

  5. Saratoga Circumstances • About 120 will do WT. Others will do another sport. Many will ski as well. • We will be coming off a 2 month layoff. The SRA does not do anything official in November & December. Many out of shape kids. • We have 25 ergs, 10 stationary bikes, 8 Tread Mills, 6 Gamuts, 1 Dyno, a small weight room, a circuit/yoga space for 20. • Kids can get to the boathouse by 3:15. The Masters share the space at 7:00pm. • Lake & Fish Creek are frozen until April • On average: 1.5 hours (45’erg/45’other) per day for 5 days. • We will have to be inside until April 1st on average.

  6. Skillsets • Can you accomplish your plan with your current staff? • Do you have the appropriate knowledge to teach lifting safely? • Do you know enough about proper Periodization and rest? • Will you work on technique when erging, or is it simply for conditioning? • What elements can you supplement to enhance training? (ie. Yoga, nutrition)

  7. Philosophy • What are you looking for? • Fitness? Watts/splits/heart rate training • Preventative? Yoga, Core, etc.? • Lifting? Muscle mass, power? • Ergs? Looking for big 2k’s? • Technique? Looking to teach or train? • Saratoga doesn’t spend the same focus on training towards 2k times or testing frequently. In fact, we do one mandatory 2k.

  8. A Chance to Work on those “Other things” • As cabin fever sets in, once we get on the water we lose sight of the little things in our hurry to row every day. Fall is also hectic. The winter is a great time to establish basic expectations. • Nutrition, Hydration, Rest discussions • Grades = keeping up with school • Varsity getting to know the Freshmen. Creating a sense of ‘team’. Culture • Goal setting (individual and group) • Overall mindset: toughness, never quit, do what’s right, personal responsibility, etc. • Sense of community. Build Character (lies,swear) • Video. PowerPoint Presentations. • Establish warm-up, cool down, stretching protocols. • Coxswain training – empower them! • Mental Training!

  9. So, now you have a plan? • Once you have an idea of where you want to go with your time, it’s time to start putting in the nuts a bolts. As it takes shape, take ownership in it. If you believe what you are creating commit to it. Stick to it, and don’t bounce around. Constantly changing things tells your athletes that you don’t know what you are doing. They will begin to lose confidence in the plan, and sometimes in you.

  10. The Plan’s Format • Beg, Borrow, Steal ideas from all over. No need to invent anything, its all out there. • Planning Your Program • Program Overview • Training Menu (VB-2011WT) • Paul Thompson – GBR stuff • U23 format – just an example • Year Planner (pie charts) • Establish the Erg plan. The Weights plan. Circuits. Cardio. • Fit it all-together to some sort of calendar.

  11. Team Plan at Saratoga • Our Plan: Saratoga Varsity Boys • Volume? Adjustments from last year. • New Focus – Core and Yoga. Will need to find someone with appropriate skillset. • Evolved over the years: • Stick to a plan!

  12. Toga Individualized Plans • Athletes’ Booklets made for each athlete and put in locker – customize • Athletes Individual Worksheet – allows them to be working towards a personal goal within the team workout

  13. Weight Training-Circuits • 1 Rep Max Chart • Correctly done – ‘Conan’ and charts • YouTube videos of proper form • Variety of Circuits – for different amounts of time, body focus • Let them design some – take ownership • Plyometrics & Step-ups

  14. Other Helpers • Gamut Ergs & Swingulator & RowPerfect, etc.– we put tape on old TV’s that are hooked up to video cameras. Rowers watch themselves and correct what they can see is off. • We collect treadmills and other cardo machines. • We have 10 stationary bikes. • Utilize a Dyno to get sets of Leg Presses • Ergs are on sliders in groups of 4

  15. Coxswains • I rely heavily upon mine • Empower them to see the work through • Have them go over technique with the ergs, Gamuts, etc. • Archive of recordings. Listen to them over and over to determine what is effective, what is not. • Use evaluations from Coaches and athletes. Be constructive. • Put them in positions to command/earn respect from their peers.

  16. Assistant Coaches • Constantly encouraging them to step up. Learn more. • Utilize PPts., YouTube videos • Make sure they are positive parts of the Team Culture you want. • The Staff should be unified – one vision

  17. Hold the Line • Over the length of the Winter Training be consistent. Implement your plan. • Don’t waste their time. They have insanely busy lives too. • Be transparent. Include them in on some things. • Keep the bar high. Demand excellence. Motivate/Inspire them to be what is possible. Believe in them.

  18. Keep Records • Keep a journal of how things work out. • Record their times and Personal Bests. • “Little Orange Book” • Record Progress – compare to past. • “Toga Tradition” • GMS • Record, Evaluate, Learn, Evolve………… Do it Again Next Year.

  19. Questions????

More Related