Training of Top US Sprinters Genadijus Sokolovas, Ph.D. Global Sport Technology, Inc www.globsport.org Sprint Abilities • World’s top sprinters have natural sprinting abilities, which have been developed over the years of training. • Sprinters have more fast twitch muscle fibers. These fibers contract faster, recover slower, release more metabolic products (lactate, inorganic phosphate, etc.) than slow twitch muscle fibers. • Natural sppgrinting abilities may be detected early in the long‐term career training using the Relative Endurance test. Relative Endurance • As we already presented you last year, Relative Endurance is calculated using times on two adjacent distances (i.e., 200 and 100 freestyle). • The higher the ratio between times, the hhhigher sprinting ablbilities in swimming. • Sprinting abilities may be evaluated starting age 13‐14 for boys and 12‐13 for girls. Relative Endurance for Sprinters • Top‐10 female 50 m freestyle, 100/50 ratio – 100/50 = 2.21 • Top‐10 female 100 m freestyle, 100/50 ratio – 100/50 = 2.18 • Top‐10 male 50 m freestyle, 100/50 ratio – 100/50 = 2.23 • Top‐10 male 100 m freestyle, 100/50 ratio – 100/50 = 2.18 Athletes Assessment Using Relative Endurance • Individual ratios between times should be compared to the Top‐10 swimmers ratios. • Sprinters who have a higher ratio between times, have higher Speed Reserve and lower endurance. • If sprinters have a higher ratio than Top‐10, they ssoudhould train mooere sprint eeduacendurance than mauaximum speed. • If sprinters have a lower ratio than Top‐10, they should train more maximum speed than sprint endurance. Changes of Relative Endurance BtBest times 2002 2003 2004 2005 2006 100 BR 1:08.13 1:08.24 1:07.33 1:07.11 1:07.05 200 BR 2:28.37 2:30.62 2:26.25 2:26.64 2:28.46 200/100 2.178 2.207 2.172 2.185 2.214 Relative Endurance for Top‐10 • 200/100 Female BR: • Top‐10 100 BR – 2.158 • Top‐10 200 BR – 2.131 • CtCurrent ratio is 2.214. MtMost likel y, swimmer needs to improve time over 200 BR. STRENGTH TESTING AND ITS APPLICATION IN TRAINING Is Strength Important for Sprinters? • The studies show that specific strength has high correlation with swimming performances • The shorter the distance, the higher correlation • Typically, correlation on short distances is 0.8‐ 0.9, on longer distances 0.6‐0.7. It shows that specific strength should be an important part of training. How strong swimmer needs to be? • Swimming is not bodybuilding or weight lifting. Weight lifters are much stronger than swimmers, however they can’t swim faster. • Swimmers need to have very specific strength. In order to evaluate, if swimmers are enough strong, they need to be tested. Testing Methodology • Land/Water Strength measurements are measured using a tensiometer. We test peak force on dryland and in water. • On dryland, with the use of a load cell, the athlete applies a maximum effort diduring an iiisometric contraction on a swim bench, while in the water the athle te aims to stthtretch the maximum lthlength of a rubber cord during the pull, kick and swim. Relative Strength • Relative strength on dryland: • RSD = SD / Body Weight *100% • Relative strength in water: • RSW = SW / Body Weight * 100% Coefficients of Strength • Coefficient of transition: • CT = SW / SD * 100% • Coefficient of combination: • CC = SW / (KW + PW) * 100% Coefficient of Transition • Coefficient of transition assists in answering these questions: • Is an athlete strong enough on dryland? • Should they pay more attention to strength development on dryland or in water? Coefficient of Combination • Coefficient of combination assists in answering these questions: • Should an athlete focus on more kicking and pulling during practice? • Should they reduce/increase workload volume in full body swimming? Emphasis on Dryland Strength PlltPull strength on d ryl and 54. 9 Strength in a water full swimming 34.2 Kick strength in water 13.05 Pull strength in water 24.15 Relative strength on dryland 66% Very good (RSD) Relative strength in water 41% Very good (RSW) Coefficient of combination (CC) 92% Very effective Coefficient of transition (CT) 62% Good Relative kicking 38% Relative pulling 71% Emphasis on Dryland Strength 100% “Room for Improvement” 94% 95% 90% 85% 80% Relative strength on 75% dryland 70% 65% 60% 55% 50% 1 Swimmer 100% 98% “Room for Improvement” 90% 80% Relative strength in water % 70% 60% 50% 40% 1 Swimmer Emphasis on Dryland Strength 100% 95% 92% “Room for Improvement” 90% 85% 80% Coefficient of combination (CC) 75% 70% 65% 60% 55% 1 Swimmer 95% “Room for Improvement” 85% 73% 75% Coefficient of transition (CT) 65% 55% 45% 35% 1 Swimmer Recommendations • Very effective swimming technique synergy. Ways to future improvements: increase strength of kick and pull because CC is very effective. • Transition of power from dryland to water is good. Use swimming sets to transfer power to water: swimming with resistance (parachutes, sponges, Power Rack, paddles etc.). Changes of Strength Testing Results in Season • Coeffic ient of Transiiition ()(CT) – the lowest at the beginning of season, the highest at the end of season. • Coefficient of Combination (()CC) – the lowest at the beginning and in the middle of season, the highest at the end of season. • All changes of CT and CC may be managed with land/ water strength testing Strength Development During a Season • 3 stages of strength development: • Stage 1 – general strength for all muscle groups (free weights, machines, plyometrics etc.). Duration about 8‐10 weeks. • Stage 2 – specific strength for muscle groups involved in swim stroke (pulling exercises with machines, stthtretch cords, Vasa bhbench, Bio kine tic bhbench et)tc.). Duration about 6‐10 weeks. • Stage 3 – utiliz ing of specific stthtrength itinto the water (swimming with resistance –chutes, buckets, T‐shirt, surgical tubing etc.) . Duration about 6‐10 weeks. Dryland Workload Design 250 General dryland 200 Sppyecific dryland 150 Swimming with e, Min resistance mm 100 Volu 50 0 0 5 10 15 20 25 Weeks Peak competition 22 How to Develop Strength? • Sprinters need much more strength/ power than distance swimmers. • Distance swimmers need more strength endurance than absolute strength/ power. • Higher number of repetitions in sets is important for distance swimmers! Strength/P ower For SitSprinters • Power exercises should be on the beginning of workout • High tempo exercises • All‐out effort with perfect form for swimming technique • Long rest intervals (3 to 5 min) • Mullltiply sets of low reps at varied ldloads (3‐5 reps) Strength on Land for Sprinters • Core stability exercises • 20‐60 sec free weights sets at 50‐70% 1 RPM at high tempo, 2‐3 min long rest interval • 30‐60 sec sets of vertical jumps, legs extension and curl • 1‐2 min medicine ball sets at high tempo, 2‐3 min rest interval • 30‐60 sec sets on swimming ergometers at 50‐60% of maximum pulling strength, 2‐3 min rest interval • Neuromuscular training (stretch cords at high tempo, vibration machine) Strength in Water for Sprinters • Sets of 12.5’s and 25’s at hig h iiintensity and long rest interval • Swimming with resistance in water on short distances with long rest interval: chutes, buckets, paddles, Power Rack, surgical tubing, etc. • More kick and pull in early season • Kic k and swim diduring the taper Strength/Power For Sprinters • MiMaintenance of strength diduring the taper: – Exercises for specific strength only – Pulling 40‐50% 1RPM at high tempo – Minimize dryland volume and maximize intensity – Neuromuscular training (stretch cords at high tempo, vibration machine) – Only neuromuscular training last 3 weeks before the major meet – Swimming sets with resistance (large chutes, surgical tubing, large buckets, etc.) – Surgical tubing (assisting) – More full body swim sets, esppyecially at high intensity Sprint Program at University of Auburn • Current Head Coach – Brett Hawke (sprinter from Australia) • Former head coaches –David Marsh, Richard Quick. • Top sprinters: – Cesar Cielo, Fred Bousquet, Matt Target, Mark Gangg,loff, Brian Lundqq,uist, Scott Goodrich, etc. Coaching Philosophy at University of Auburn • Coach each athlete as an individual within a team environment • Coach each athlete based on their strength’s and weaknesses • Technique is the basis of all swimming • Speed and power must be developed every day • Don’t suppress a sprinter’s attitude Coaching Philosophy at University of Auburn, continued • Develop a level of mutual respect with your athlete • Enforce discipline among athletes • LdLead by example • Work with and learn from the more experienced • Winn ing is everything Pre‐Season Training at Auburn • Swim Camp – start the year by taking the team through the basics of technique for each stroke. • Breakdown drills, new drills, review last season’s changes. • Walk through all the drill progressions they’ll use over the course of the year. Fall Training at Auburn • 1st goal: aerobic base • 2nd goal: transition technique work into training • 3rd goal: idintroduce aerobic work – test sets • Long course – Friday, Saturday, Monday • Short course –Tuesday, Wednesday, Thursday Weekly Training Cycle for Sprinters at Univ. of Auburn, October‐November Mon Tue Wed Thu Fri Sat Sun Morning Swimming Off Swimming Off Swimming Swimming Off long course short long course long course at 6 am course at 6 at 6 am at 7 am am Afternoon 1. Lift and 1. Meeting 1. Lift and 1. Abs/ 1. Lift and Off Off Stretch 2. Swim Stretch Land Stretch 2. Swim short 2. Swim 2. Swim 2. Swim long course course at short short long course at 3:15 pm 3:15 pm course at course at at 3:15 pm 3. Stretch/ 3. Stretch/ 3:15 pm 3:15 pm 3. Stretch/ Rehab Rehab 3. Stretch/ 3. Stretch/ Rehab Rehab Rehab Weekly Training Cycle for Sprinters at Univ.