goergen1
11-19-2007, 10:18 AM
Bert Sorin was a speaker at the National Throwing Coaches Conference in Columbus, OH over this past weekend.
I thought it would be cool to post his notes for the presentation. So here they are.
Daily Training Optimization for the Elite Athlete
By Bert Sorin
What is considered “optimized training”?
-training related injury reduction or absence
-improved physical conditioning in training
-successful performances at time of competition
-progression of performance results
-ability to lead balanced life while being athlete *
How do we optimize training day to day?
-valid and accurate testing of physical abilities
-ability to track and plan for training changes
-proper warm-up
-training schedule and intensity that closely matches the body’s (CNS) ability -to recover and accommodate ( Auto-regulation )
-training loads and velocities that have significant carry-over to sport – -example bench press vs. shot put velocities
-recovery methods – contrast baths, massage, supplements, recovery -workouts to reduce potential for overtraining
Characteristics of athletes prone to over-training:
tall - over 6’2”
older- over 22 years old
lean – under 10-12% body fat (in men)
explosive – “fast twitch” wired
Example – 5’8” athlete squatting with 6’3” athlete – same weight, taller athlete performs 25% more work.
Auto-Regulation Conjugate (ARC) Training:
Form of Conjugate Method – coupling of many types of training:
-Dynamic (Speed)
-Max Effort (Heavy)
-Rep (Hypertrophy / GPP)
Chris West University of Connecticut Basketball – 2 day in-season program
Reasons for using Auto-Regulation Conjugate (ARC):
-keep different aspects of fitness throughout the season
-reduce overtraining
-“dial in” or focus on specific “mode” of training that day – don’t always have to “leave something in the tank”
-teach difference between “modes”; What is heavy / fast / conditioning?
-diagnose patterns of recovery that later help to plan for “peaking” at large comp
-gets athlete more in-tuned with his / her body
-show inherent strengths of individual – Goergen “A”
-emphasize need for speed-strength – tested everyday (3 tests)
-takes much guess work out of training – leading to positive outlook –Jud Logan
-not “TLAR” method
-mentally challenging, but fun
-builds fortress of positive to be ready for battle
Idiosyncrasies of ARC:
-must be able to perform tests with some repeatability
-must have proper equipment to accurately and efficiently test daily – Tendo, -OHS, Vert. Jump, 10 meter time
-coach or athlete should chart results – very valuable
-some athletes may need % altered – Goergen
-could be tested before throwing as well to determine implement weights of the day, not just for lifting
-do not test less than 2-3 days before meet – mental edge / recovery methods
-works very well with elite level – more volume and simpler workouts may be needed for beginner level
Tests used in ARC:
50k hang Snatch 2x4
50k Squat Jump 2x4
Explosive Push Up 2x4
All are tested on Tendo Fitrodyne or Weightlifting Analyzer, with peak or average m/s. All 8 reps are averaged and compared against the recent time best average. Depending on percentage = mode of training.
Percentages:
“A” Dynamic 95-100%
“B” Max Effort 90-94%
“C” Reps 85-89%
“F” GO HOME <85% - risk of overtraining is high **
Below is a video of the tests used.
<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/9AOUy9uRgFg"> </param> <embed src="http://www.youtube.com/v/9AOUy9uRgFg" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>
50k Hang Snatch
Set 1: (m/s peak)
2.62
2.67
2.72
2.70
Set 2: (m/s peak)
2.67
2.86
2.78
2.83
Average: 2.73 m/s
Recent best average (within training meso or macro cycle, depending on duration) 2.98 m/s
Result: 91.6% = “B” or Heavy day
Example of Pre written Cycle:
CLICK HERE to see an example. (http://www.sorinexforums.com/vidpic/pic/ARC.jpg)
Pre-workout:
-Dynamic Flex Drills –M.V.
-Throwing
When peaking for comp:
-Few days of limited “A” coupled with low volume “C” – stimulate nervous system, achieve blood flow and recovery.
Pre-meet (day of):
-“A” type lifting – very low volume to stimulate – Bloom, Setliff, Logan, Harvard)
-Although this CAN be potentially problematic if overseas, Scotland
Time off from training (rest):
-throw and lift in one day, so athlete can take entire day off to rest. Eating and resting big on those days in order to bring maximal mental focus to training day.
Use of recovery means:
-contrast baths / showers 1-2 per week
-massage – 1-2 per week
-post workout supplement – after every training session
-base supplements – every day : minerals, vitamins, fish oil, joint support
Days for training split:
-M,W, SAT
-T, TH, SUN *
Did this work? (2007 Highland Games Season)
-NO throws related injuries - with roughly 270 max effort comp throw attempts
-Accumulative increase of 8 events 42.16% , average event 5.27%
-PR in all (8 events) during season
-PR in at least 1 event in every competition
-18 field records
-Gain of 14lb Bodyweight
-Amateur World Champion, recently turned Pro
Thanks to the inspirational minds of throwing and lifting for invaluable insight!!!!!!
I thought it would be cool to post his notes for the presentation. So here they are.
Daily Training Optimization for the Elite Athlete
By Bert Sorin
What is considered “optimized training”?
-training related injury reduction or absence
-improved physical conditioning in training
-successful performances at time of competition
-progression of performance results
-ability to lead balanced life while being athlete *
How do we optimize training day to day?
-valid and accurate testing of physical abilities
-ability to track and plan for training changes
-proper warm-up
-training schedule and intensity that closely matches the body’s (CNS) ability -to recover and accommodate ( Auto-regulation )
-training loads and velocities that have significant carry-over to sport – -example bench press vs. shot put velocities
-recovery methods – contrast baths, massage, supplements, recovery -workouts to reduce potential for overtraining
Characteristics of athletes prone to over-training:
tall - over 6’2”
older- over 22 years old
lean – under 10-12% body fat (in men)
explosive – “fast twitch” wired
Example – 5’8” athlete squatting with 6’3” athlete – same weight, taller athlete performs 25% more work.
Auto-Regulation Conjugate (ARC) Training:
Form of Conjugate Method – coupling of many types of training:
-Dynamic (Speed)
-Max Effort (Heavy)
-Rep (Hypertrophy / GPP)
Chris West University of Connecticut Basketball – 2 day in-season program
Reasons for using Auto-Regulation Conjugate (ARC):
-keep different aspects of fitness throughout the season
-reduce overtraining
-“dial in” or focus on specific “mode” of training that day – don’t always have to “leave something in the tank”
-teach difference between “modes”; What is heavy / fast / conditioning?
-diagnose patterns of recovery that later help to plan for “peaking” at large comp
-gets athlete more in-tuned with his / her body
-show inherent strengths of individual – Goergen “A”
-emphasize need for speed-strength – tested everyday (3 tests)
-takes much guess work out of training – leading to positive outlook –Jud Logan
-not “TLAR” method
-mentally challenging, but fun
-builds fortress of positive to be ready for battle
Idiosyncrasies of ARC:
-must be able to perform tests with some repeatability
-must have proper equipment to accurately and efficiently test daily – Tendo, -OHS, Vert. Jump, 10 meter time
-coach or athlete should chart results – very valuable
-some athletes may need % altered – Goergen
-could be tested before throwing as well to determine implement weights of the day, not just for lifting
-do not test less than 2-3 days before meet – mental edge / recovery methods
-works very well with elite level – more volume and simpler workouts may be needed for beginner level
Tests used in ARC:
50k hang Snatch 2x4
50k Squat Jump 2x4
Explosive Push Up 2x4
All are tested on Tendo Fitrodyne or Weightlifting Analyzer, with peak or average m/s. All 8 reps are averaged and compared against the recent time best average. Depending on percentage = mode of training.
Percentages:
“A” Dynamic 95-100%
“B” Max Effort 90-94%
“C” Reps 85-89%
“F” GO HOME <85% - risk of overtraining is high **
Below is a video of the tests used.
<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/9AOUy9uRgFg"> </param> <embed src="http://www.youtube.com/v/9AOUy9uRgFg" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>
50k Hang Snatch
Set 1: (m/s peak)
2.62
2.67
2.72
2.70
Set 2: (m/s peak)
2.67
2.86
2.78
2.83
Average: 2.73 m/s
Recent best average (within training meso or macro cycle, depending on duration) 2.98 m/s
Result: 91.6% = “B” or Heavy day
Example of Pre written Cycle:
CLICK HERE to see an example. (http://www.sorinexforums.com/vidpic/pic/ARC.jpg)
Pre-workout:
-Dynamic Flex Drills –M.V.
-Throwing
When peaking for comp:
-Few days of limited “A” coupled with low volume “C” – stimulate nervous system, achieve blood flow and recovery.
Pre-meet (day of):
-“A” type lifting – very low volume to stimulate – Bloom, Setliff, Logan, Harvard)
-Although this CAN be potentially problematic if overseas, Scotland
Time off from training (rest):
-throw and lift in one day, so athlete can take entire day off to rest. Eating and resting big on those days in order to bring maximal mental focus to training day.
Use of recovery means:
-contrast baths / showers 1-2 per week
-massage – 1-2 per week
-post workout supplement – after every training session
-base supplements – every day : minerals, vitamins, fish oil, joint support
Days for training split:
-M,W, SAT
-T, TH, SUN *
Did this work? (2007 Highland Games Season)
-NO throws related injuries - with roughly 270 max effort comp throw attempts
-Accumulative increase of 8 events 42.16% , average event 5.27%
-PR in all (8 events) during season
-PR in at least 1 event in every competition
-18 field records
-Gain of 14lb Bodyweight
-Amateur World Champion, recently turned Pro
Thanks to the inspirational minds of throwing and lifting for invaluable insight!!!!!!