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Jon Urbanchek’s School of Training. Jon with some of his Olympians. Derya Büyükuncu Michigan 1994-1998. Training Philosophy. Training Philosophy 200,400 meters Modify: Less for 50,100,200 More for 800,1500, 10K Keep It Simple Part Science – Part Art of Coaching

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Jon Urbanchek’s School of Training


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slide1

Jon Urbanchek’s School of Training

Jon with some of his Olympians

training philosophy
Training Philosophy
  • Training Philosophy 200,400 meters

Modify: Less for 50,100,200

More for 800,1500, 10K

  • Keep It Simple

Part Science – Part Art of Coaching

C. What Works

Producing good results

training concepts
Training Concepts

2

  • 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

training models
Training Models
  • Using threshold to Rx intensity and heart rate
  • Rotate workloads in weekly micro cycle
  • Improvements in threshold pace indicates increased endurance,

2

middle distance training
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
2 main groups
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)
middle distance characteristics
Middle Distance Characteristics
  • Like to train
  • Good sense of pace
  • Ideal stroke rate
  • 4 – 6 beat kick
jon s school of training
Jon’s School of Training
  • Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
  • COLORCODED –
  • Threshold pace can be determined from:
    • Blood lactate tests
    • Interval sets
    • Continuous steady state swim
threshold test sets
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)

jon s excel program
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.
endurance training
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
optimal threshold training en 2
REDColor Code

Optimal intensity for Threshold improvement

15-20 sec rest

30 – 40 min durations

Lactate 3 – 4 mM

Heart rate 150 – 170

Optimal Threshold Training – EN-2
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

Threshold Training – EN-2
maximum vo2 training en 3 race pace
Maximum VO2 Training EN-3Race 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
lactate production sp 2
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

200 m chart
200 M % Chart

400

pace

1500

pace

race pace correlation
Race Pace Correlation
  • Excellent correlations to goal times
  • Use 3-4 min active rest between swims
  • Maximum lactate production / buffering
  • Maximum heart rates
color use
Color Use
  • Early season: White, Pink,Red
  • Mid season: White, Pink,Red, Blue,Purple
  • Pretaper: Red,Blue,Purple,Green(Race Pace)
  • Taper: Customise
alactic speed training sp 3
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
collegiate season sept november
Collegiate SeasonSept - November

1st Macrocycle (12 weeks)

6 weeks skill development /

heart rate < 150, White & Pink Colors

6 weeks threshold – VO2MAX – Race Pace, White Pink Red Blue Purple

Major competition (one week taper)

collegiate season dec february
Collegiate SeasonDec - February

2nd Macrocycle (15 weeks)

3 weeks aerobic endurance training

10 weeks all training zones more emphasis on Race Pace and lactate production

Dual meet season

collegiate season march
Collegiate SeasonMarch

3rd 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

middle distance 3 week taper
Middle Distance 3 Week Taper

Red AM

Blue PM

Km

Days

summer season1
Summer Season

2nd Macro

15 weeks

All training zones and energy systems especially VO2MAX and Lactate work

This period included competition every 3rd weekend

Long course

summer season2
Summer Season

3rd Macro

3 weeks gradual taper

US Nationals or International Competition

monday pm main set threshold
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

tues pm main set active rest
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)

1st round + 1.0 sec per 50 :27’s

2nd round at pace :26’s

3rd round at –1.0 sec per 50 :25’s

Total distance = 2700

wed pm main set vo 2 max race pace 400m
Wed PM Main Set: VO2 maxRace 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

wed pm main set vo2 max race pace 200
Wed PM Main Set: VO2 maxRace 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

md vo 2 max
MD – VO2 Max

Lactate tolerance

  • 4 x 50 at :40 Red

4:00 passive rest recovery – no swim

  • 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

strength dryland
Upper body

Lower body

Core

Stretching

Pliometrics

Medicine ball

Stretch cords

StrengthDryland
jurban@umich edu

Thank you!

jurban@umich.edu

Jon Urbanchek

“The Swim Coaching Bible”

Edited by Hannula & Thornton

Human Kinetics Publisher