Problems of the periodization of training in mixed sports. Part 3

Periodization models

Before I even start this part of the series, I want to bring to attention that not all mixed sports or team sports or sport games are equal in terms of training demand. Some of them depends more on the physical preparedness and some not (take badminton for example compared to rugby). Some of them demand more aerobic system development and some demand more alactic power and strength (take again rugby and American football for an example). The point here is that I am talking in general about the mixed-sports with some inclination toward soccer since this is the sport where I work.  Keep this on mind. 

I also encourage you to check the following blog entries: What the Heck is Periodization anyway, and Periodization Confusion if you haven’t already because I am going to refer to certain periodizaton models.

As stated in the previous part (Part 1 and Part 2), most if not all, training wisdom comes from non-mixed, traditional sports (strength/power and endurance). This includes traditional complex-parallel models and newer block/sequential models of periodization. 

Once again, theoretically in complex-parallel model all aspects of preparedness (technical, tactical, physical, theoretical, and psychological) and their sub-components are addressed more or less at the same time. Problem with this approach was mixed results due mixed training and great volume of training needed. 

Block/sequential models tried to solve this problem by concentrating training load aimed at small number of preparedness factors in certain period of time (Block). Using this training system, advanced athletes lowered overall training volume and stimulated adaptation by unidirectional concentrated loads. 

The point being taken here is that ADVANCED athletes in NON-MIXED SPORTS utilized block/sequential approach to bring strength/power or endurance to the maximum level during certain time period (peak).

I have seen numerous solutions utilizing both complex-parallel models and block/sequential models in strength/power sports and endurance sports. The question is what model to use in mixed sports?

For example, Joel Jamieson developed block/sequential system for MMA fighters, but contrary to team sport athletes, MMA fighters doesn’t have 1-3 fights every week for 24+ weeks and they can peak for certain event. 

I recently saw block/sequential solutions for team sports (basketball in this case) by late Yuri Verkhoshansky in the Forum E-book (page 72). To be honest, this model is very sound for preparatory period (for experienced basketball players in terms of strength/power training), but it doesn’t take into account the long season of team sports. 

Again, the solution is not to blindly follow the model of other sports without taking into account your constraints, contexts, time limits, needs, team culture, equipment, competition calendar, facilities, even weather (believe it or not, a lot of periodization solutions were discovered due weather/facilities issues). You cannot put square peg in round hole. At least not without problems. 

The solution might be a blend between these two models (complex-parallel and block/sequential) taking into account biological/adaptation laws and constraints/context you are dealing with. In recent interview Dan Baker made great points regarding this. Make sure to read it.

Well, let’s try to figure out the periodization model based on the characteristic of mixed-sports and insights of complex-parallel and block/concurrent periodization models.

Preparatory period

In my recent e-book “Physical Preparation for Soccer” (or check the article series) I have presented a model of 8-weeks preparatory period (or pre-season period). This one I am about to present is not going to be any different, but it is going to have certain tweaks.  I suggest reading that first before proceeding.

So, to create training system, we need to take into account the following characteristics: 

- Mixed sports demand a complex number of physical qualities, but luckily, they don’t need to be developed to the extremes (compared to speed/power and endurance sports).

- Some of those qualities demands conflicting adaptations (strength/power and endurance)

- Skill training demands a lot of time and energy even if it is mostly low-intensity in nature. Thus, there is not a lot of time for extra activities and training need to be optimized.

So, the potential solution is complex-parallel model where all aspects are addressed (strength, power, speed, endurance), but certain variations and progressions over time (with some ideas from block training).

Before I present the periodization model, I need to mention problems of concurrent development of strength and endurance. Recent review paper made by García-Pallarés  and Izquierdo, Strategiesto optimize concurrent training of strength and aerobic fitness for rowing andcanoeing,  provides great insights into this conflict. Dan Baker also speaks about concurrent development of strength and endurance in the recent interview. The recent research done on elite soccer players by Helgerud et al., show that concurrent strength and endurance training brought some great results in maximum strength and VO2max.  In the mentioned paper by García-Pallarés  and Izquierdo there is model of interference by Docherty and Sporer presented:

Based on this model, peripheral adaptations by hypertrophy strength-training methods and peripheral adaptations by VO2max training methods are in conflict and result in decreased hypertrophy effect. García-Pallarés  and Izquierdo made their own graph too:

I have couple of comments based on these models. First, some of the new research points out that the adaptations seen by VO2max interval are central (increased stroke volume) not peripheral (see Lyle McDonald’s article and work by Andrew Coggan). And second, we need to take into account interference between a lot of methods. For example in strength training we basically have three categories: (1) depletion/local muscular endurance, (2) hypertrophy and (3) maximum strength (for more info see Categories of weight training) and in energy system development we have even more categories: (1) extensive endurance, (2) intensive endurance, (3) threshold, (4) aerobic power, (5) glycolytic capacity, (6) glycolytic power, (7) neuromuscular power (for more info see Methods of endurance). 

Figuring out what goes with what and what is in conflict with what, along with taking into account total training time and load, autonomic nervous system load, joint load, muscular load and such is beyond this article and my knowledge (and research being done).  For now, and for sake of being simple, we can refer to García-Pallarés  and Izquierdo model, which states that hypertrophy is less when we combine VO2max intervals and hypertrophy loads. Well, that can be a good thing, especially if we aim to improve relative strength. 

Another aspect worth mentioning is the principle of not repeating what is done in technical-tactical sessions for conditioning. If technical-tactical sessions are of low intensity and prolonged duration, then why repeating it in the conditioning? If the technical-tactical sessions are in the domain of glycolytic conditioning, how much more you can do before breaking up? 

Since most technical sessions in soccer are of low intensity, conditioning needs to take care of high-intensity stuff.

Well, here is a theoretical model of preparatory period in mixed-sports (soccer, rugby as a model) for elite and sub-elite athletes (not for developmental ones):

(1) Introduction Period

Goal: Introduce players to the training demands and loads and prepare them for the real training to come

Duration: 1-3 weeks

Strength: High reps stuff (10-15reps) to prepare the muscles, tendons and joints (yes, Anatomic Adaptation). Technique learning. ISO holds can be done here too. Can be done in Upper/Lower or Total Body arrangement 2-4 times per week (even more, even less). If needed, hypertrophy can be addressed here to a degree.

Speed: ABC of running and change of direction speed. Build ups and technical runs. Extensive tempo can be done here.

Power: Low intensity plyos (aerobic plyometric), easy bounds, rhythmical extensive jumps to prepare the athlete for more intensive stuff to happen. Landing mechanics can be done here too. MB wall drills for upper body/core.

Endurance: Extensive aerobic runs (sweet spot), Aerobic Fartlek (variable run), extensive tempo and longer aerobic power intervals (1min-5min). Technique work (longer duration) and small sided games (easy, aerobic)

(2) Strength and power period (and VO2max)

Goal: Develop max strength, power, speed and aerobic power . Introduce means you plan using all the time during the competition period.

Duration: 2-4 weeks

Strength: Basic compound stuff. Progression can be used in terms of intensity. Higher frequency of sessions and higher volume (number of sets) since this is the time you can do it. Can be done in Upper/Lower or Total Body arrangement 2-4 times per week (even more, even less). Assistance stuff can be done for high reps or in hypertrophy zone. Introduce the exercises you plan using during the rest of the preparatory period and competition period to avoid soreness later. (I will cover this later)

Speed: Hills and straight sprints. Up to 300m in volume. Maybe some change-of-direction drills. Higher volume.

Power: Explosive and reactive jumps. Squat jump, step-up jump, lateral jumps, depth jumps (progression), lunge jumps, MB Throws. Keep doing low intensity jumps and MB wall drills.

Endurance: VO2max interval in intermittent regime (Billat 15/15, 30/30, 60/60) or in longer interval (2-5mins). Utilize small sided games with the same aim.

(3) Gylcolytic and RSA period

Goal: Develop glycolytic power/capacity (if needed or continue doing VO2max drills) and RSA (Repeat Sprint Ability)

Duration: 1-3 weeks

Strength: Same as in previous period but with less volume (keep the intensity) and frequency.  

Speed: Hills straight sprints and situational agility. Lower volume due RSA training.  

Power: Same as in previous period but with less volume.

Endurance: Glycolytic conditioning (intermittent, shuttles, suicide drills) and RSA. Small-sided games with the same goal or a combination (skills and decision making done in the fatigued state).  

Following these periods, a small taper  (unloading week) can be used to provide transition to the competition period, since we want good performance for the first game.  

As you may see, this model has elements of both complex-parallel and block/sequential models. I plan using this model for out next preparatory period (in a month). 

In the next part I will cover some competition period planning. Any critique/comment on this model is highly welcomed. Stay tuned for the next part.

Read More

Special Strength Training - Manual for Coaches 2nd Edition

Just saw the good news on Verkhoshansky website - the second, updated and expanded edition of Special Strength Training Manual for coaches are going to be available in couple of days.

Read More

Interview with Dan Baker

I am more than happy to present you email interview with Dan Baker, strength and conditioning coach for the Brisbane Broncos and also a published researcher with practical and in “the trenches” insights.

For all of you guys who are working in team sports this is one of the best and most insightful interviews I have seen in recent years, if not the best.  It certainly cleared up a lot of confusion in my head regarding some things that bothered me recently. Dan is officially my role model of physical preparation coach in team sports.

I want to thank coach Dan for taking his time and energy to answer my questions with such a clarity and extensiveness along with providing tremendous training insights you cannot find in any book, especially not in pro team sports. Hopefully, there would be more opportunities for Dan to share his insights and knowledge.

Well, here it is. No pictures and very dense with info. Enjoy!

Mladen: Dan, I am more than glad you decided to do an interview for my blog. I have been following your work and I must admit that you have done excellent work complementing theory and practice, coaching and publishing research. You are kind of a role model for team sport strength and conditioning coach. Can you please introduce yourself to the readers, your background and what you do currently?

Dan: Thank you for the asking me.  I am a strength & conditioning coach for the Brisbane Broncos Rugby League team that compete in the National Rugby League (NRL) professional competition in Australia and New Zealand.  I have been in that job since October 1995 and it is a great job.   Before that I worked with many other sports including rugby union (a different game), soccer, track & field, diving, field hockey and powerlifting to name a few, all part-time work, doing a few hours a day with different sports.  I used to compete in powerlifting, I got 3rd in Australia twice in my division but stopped competing in 1997 and in reality I  was fairly average as a lifter.   I have a PhD in Sport Science from Edith Cowan University.  I am President of the Australian Strength & Conditioning Association (ASCA), which is a not-for-profit organization that is recognized by our Federal government with educating and qualifying S & C coaches.  I did my Bachelor degree in the early 1980’s, my masters degree in the early 1990’s and Phd in the early 2000’s.  You always have to improve, aggressively, or you get left behind.  I love my job and I love where I live, opposite the beach, where I surf.

Mladen: How do you manage to do both coaching and research? How is that possible and is that kind of a scientific approach mandatory for the strength and conditioning coach?

Dan: Coaching and research, they are easy to do together.  But that approach is not mandatory, but I would highly recommend it.  Pressure is on from governments to do “health research”, so I was not going to get government funding anyway for research.  I only want to study what interests me, not do research just to get a PhD.  Rob Newton, who was my phD supervisor, I have known him since I was an Under-graduate in 1983.  He feels the same that most US-based research is on college kids and cannot be safely extrapolated to other populations.  So what was of interest was what are the adaptations in elite professional or semi-professional athletes related to various strength training manipulations.   And what is research?  Analyzing data that you have collected and doing interventions to determine what works.  That is what I do anyway.  So the only hard part is the writing of the journal articles that must pass peer-review.  That is the only hard part, as most reviewers are university based, they have no idea of applied sports situations.  Actually they are so bad that the ASCA started its own journal to help facilitate actual sports research, not studies done on obesity or heart disease or college athletes or physical education students etc.

             I want my team to win, I want to know what works best.  We have a strictly enforced salary cap in the NRL, so we cannot use the soccer model of buying better players, we must make better players to gain an advantage.  So to do research and find out what works, it is what I felt must be done to gain some small advantage.  And I keep doing it as other teams copy our methods or buy our players or other strength & conditioning coaches etc.  Hell they even changed the rules of the game to stop the Broncos power game (true)!  So researching how to make my team better is what I do all the time, I just don’t publish it as much anymore.  But everything I do is applied.  Because sport is so important in Australia, many teams have someone with a Phd or Masters working in S & C.  So I am not unique, I was just the first to do it.

            But first and foremost I am a S & C coach, not a researcher or lecturer.

Mladen: One of my major problems is finding a planning solution for team sports and sport games, whose season is drastically different from individual sports in one major aspect: preparatory period is 2-4 times shorter compared to in-season in sport games and there are regular prolonged competitions over the in-season period (1-2 games per week). Given the fact that you don’t have enough time to address all the aspects of physical preparedness in-season (due recovery needs and need to be fresh for the games), what is important during the in-season from physical preparation standpoint?

Dan: Yes Mladen, you are exactly right, that is the biggest problem, trying to maintain it all during the in-season, yet be “fresh” for the games.  Our competition is 26 weeks plus finals (4-wks) and then our best players finish the season with international games for 6-8 weeks and in rugby league these games are not “friendlies”. 

            My approach is to have athletes in peak shape once the in-season starts.  So a good prep. Period sets up the success for in-season.  From there I believe in aggressive maintenance, I am still trying to improve or force adaptations, but with less volume, not intensity.  I try to maintain our strength and power and our running endurance at all times.  I program every set, rep and weight the player lifts, so they do not choose what they lift.  I tell  them exactly what they have to do, so they cannot go backwards in strength or power.  We use GPS to monitor their running loads during team training and we use each individuals MAS (max aerobic speed) or V-Vo2 max. for our conditioning.  So we tell them what to do and we strictly monitor everything.  I give them no choices.  Injured players do even more conditioning, we see it as an opportunity to improve and train them harder, if they can’t run, then it is rowing, boxing, cycling wrestling as well as their lifting.

            Maintaining strength, power, body mass and energy system endurance (anaerobic and aerobic) are what we focus on.  We realize that some speed can be lost in some players due to the volume of running occurring in training and games, but we will get that back when games revert back to 1/wk and we taper training as we move into the finals.

Mladen: Currently, there is a huge interest in the Block Training System (Conjugate-sequence system) where training load aimed at improving certain aspect of performance (aerobic capacity, aerobic power, speed, power, strength, glycolytic capacity, power) is concentrated and sequenced in form of blocks. This is in contrast of more traditional complex-parallel solution where all aspects of performance are addressed concurrently. Given the fact that most Block Training Solutions comes from either endurance sports or strength-power sports with clearly defined season and peaking dates, how can (or should) one utilize such an approach in sport games with clearly differently organized competition season and needs? What is your approach?

Dan: First off, we don’t believe that physical capacities cannot be trained at the same time.  Where does this come from, the idea for example that you cannot train for strength/power and aerobic power or capacity at the same time?  From studies on US college kids, who have never done it in their lives?  The USA has no pro sport where these things need to be addressed, they are all power sports with time-outs etc, so there has not been the impetus to really try to train these things together or to study how it can be done.  MMA is going to change that mindset in the USA because strenght/power and aerobic conditioning are vital, so they need to be trained all the time, not just in blocks for 2-3 weeks.  But in Australia, we train everything, all the time, we just manage the overall training volumes and are careful in the daily and weekly sequencing of  training.  That is the important thing, the daily and weekly sequencing, that way you can train all capacities, almost all the time.

            But in saying that, our approach is mixed, same as the sport.  We use the first three weeks of Prep. Period to get athletes into shape (ie. No power training, just sets of 10’s on the basic strength exercises etc. no sports skills, no speed work, just 100% MAS and >120% MAS running).  This gives us the base so that they can train hard and specifically and after that first three weeks, training is always fairly hard.  So we don’t exactly call it Block or Conjugate etc. but it probably could be described as a cross between parallel and block ( I call it Wave).  We put things into block of 2-3 weeks, and these things need to be done before we progress into another block.  So blocks with certain emphasis precede other blocks, but we work everything almost all the time. For example, we do 100% MAS and 120-130% MAS runnig in a straight line before we start performing more sport specific patterns (with changes of direction).  So develop aerobic fitness in basic straight line running drills precedes drills of the same speed with changes of direction and after that, more sport specific drills. So there is sequencing and building up, but it is still all aerobic and anaerobic training, all the time.  Same for our strength power work, we have sequencing, but aside from the first three weeks of general preparation (and a 3-week block mid-year during in-season where we do no power exercises to rest the neural and adrenal system), it is still max strength and power being trained, all year around.

            So for us, It is the sequencing of daily, within-week variation , weekly and blocks that is important, rather than the theory of it.  I love all those theoretical graphs with lines illustrating volume and intensity – but what do they mean, how is that line graph calculated etc.  Theoretical stuff only, what do I a do in real life?  And yes the peaking sports are different to season & game sports.

Mladen: Regarding endurance development for team sports – it is shown that the athletes from endurance sports spent around 80% of their training volume performing low-intensity training and around 20% performing high intensity training (polarized training). Currently there is a huge emphasis on HIT (high intensity training) like tabatas, shuttles, glycolytic power/capacity intervals over the low intensity training. What is your take on this? Do you utilize HIT or a combination and why? Is the fear of doing certain volume of low-intensity training of destroying ones speed and power sound?

            We only emphasize high-intensity in conditioning. The only players who perform continuous training of low-intensity are those who have just had surgery, they do 1-2 sessions of this training 7-10 days after surgery, but after that it is always high intensity intervals.   The team tactical training will take care of the volume of training.  Because we have GPS  monitors measuring players movements, we see that the coaches tactical sessions are not of high intensity, so it is our job to train the high intensity aspects of conditioning.  That may be why we do not get interference between conditioning and strength/power, we do not perform “garbage” volume based training.  Our conditioning for energy system fitness (aerobic and anaerobic) is very important to us.  Rugby league is such a great team sport for strength & conditioning, it requires strength, power speed and endurance, it is always this great challenge to ensure the running and grappling fitness.  For example, American football does not really require running endurance, but RL does, players run about 6-8 km a game, less than the 11-13 km of soccer and Australian Rules footballers, but it is very hard with lots of collisions.  Just google NRL, big hits and you will see.  But these big hits and collisions are performed under a background of fatigue.  So we try to “attrition” our opponents, wear them down with better strength, power, fitness, speed etc. 

We monitor the players power each week (during jump squats), we have seen over many years of data, that power is suppressed by a few % when running volume is high, but we just use this as part of the periodization process.  We do not determine the game schedule, so if our power is down a few %, it may be beyond our control, due to game scheduling and travel.  But we know to unload and get that power back we need reduced training volume (not intensity)  for 9 days.  We have plenty of data, so we know exactly what we have to do for each situation RE; how much power levels are reduced according to game schedule/travel and running volumes.  It is about the processes we must put into place, for example, if my power is down a few %, but I am playing a weak opponent this week, why would I bother to unload, when I may prefer to do that the following week if I was to play a much tougher opponent? 

            So we try to emphasize high-intensity training as much as possible, but accept that the game will induce fatigue that suppresses power and speed.  How and when we unload the running volume (which may be the tactical training of the sports coach) to restore power and freshness is based upon the game schedule and who our opponents are.

Mladen: Small sided-games or more traditional conditioning? And what do you do in both? And how do you individualize the training load?

Dan: We use both, but small sided games do not develop fitness well, they just translate your fitness into the specific of the game.  So we will do traditional conditioning to develop fitness.  Even when we use small sided games, we will do traditional conditioning in tandem.  So for example, 8-minutes of 120% MAS running done as 15:15 seconds of work:rest, alternated with 6min, small sided games.  And the small-sided games have running targets that must be met, so if a player does not attain the running load during the game, he gets extra running penalties at the completion of training.  We would alternate bouts of traditional conditioning with small sided games, back & forth, all the time, including in-season.  This improves skill and fitness, because why are mistakes made in games?  Fatigue impairs skill execution and decision making, so we use the traditional conditioning to induce fatigue, and then the small sided games to see how that fatigue manifests itself in a sport specific situation of a game.

            As for individualizing loads, it is not difficult, we have exact running loads for conditioning, so we know what the load will be and we use the GPS for skills and tactical training.  We also use the GPS to determine the intensity of the collisions (the G-forces of the impacts are measured by an accelerometer) as creatine kinase levels and muscle damage are related to the number of big collisions .  This research is recently reported in JSCR, one of my friends who is also a PhD and S & C coach for an opposing NRL team did this research.

Mladen: What is your point of RSA – Repeat Sprint Ability and how do you develop this? 

Dan: It is very important for us.  We do it with collisions and wrestling thrown in as well.  So we have some drills where it is just repeat sprints to develop the capacity and others that are sport specific where, after a number of sprints they hit each other hard a few times or wrestle for 30-seconds.  We have different distances and rest intervals etc.

Mladen: In team sports with long season, injury prevention and recovery from games/training sessions in of paramount importance. What is your approach in these? Do you use certain monitoring tool and recovery methods?

Dan: For recovery, we do recovery modalities each day.  Our club has a sauna, spa, cold plunge pool.  Players must use them each day of training after each session, these things are compulsory.  We also program in stretching and massage each week, also compulsory.  After training, all training, a protein drink is also compulsory. After games, we use ice baths to reduce collision related soft tissue damage.  Our main monitoring tool is hydration levels because evidence is that most soft-tissue injuries in our sport and in rugby union are hydration related.  A dehydrated muscle has less strength and is therefore more likely to be injured.  So preventing largely preventable injuries like calf or hamstring strains is related to keeping these large men hydrated (large surface area means more sweating).  Right now the only injuries my club have are broken bones from big collisions.  We have used other monitoring tools in the past, but we aim to keep it simple now.  We talk to each player and monitor their hydration and flexibility levels each week to see how their bodies are coping, as well their strength and power, I keep detailed records.  Because we control the load so well, we know that it is up to the player to ensure his recovery from these known loads.  We do as much as we can for them, but it is also their obligation when they leave training to do things that also ensure recovery (proper sleep, home nutrition, hydration levels,  extra preventative exercises)

Mladen: How do you evaluate physical preparedness? What battery of tests are you using and when? Do you prefer laboratory or field tests and why?

Dan: We have never used a lab in our lives!  Always field tests, why would any athlete use a lab?  In this day and age, with the technology available to us, we take the “lab” devices to the athletes, but we use them each week.  Applied sport science is so easy these days, portable force plates, linear transducers, GPS monitors, timing gates for speed.  Labs are 20th century.

             For speed, 40 m sprint (we garner the velocity between 30 and 40 for max velocity from that as well), 5-min shuttle run to determine the MAS, 1RM bench press, full squat and chinup for strength, 1RM power clean for whole body power, jump squat with 100 kg for lower body power and bench press throw/press with 60 kg for upper body power – this is measured with the GymAware linear transducer.  From some of my published research, all these tests correlate quite highly with being selected into the NRL team, rather than the second division team or Under 20 yrs team.  Can any university lab researcher show me a test that has a better correlation with selection than my research with these basic tests has shown?

            But while these are tests, we have all sorts of bench marks. Testing is training, training is testing.  Every set or drill has a goal or score to be attained.

Mladen: How important is strength training for teams sport athletes and how do you address it? Do you utilize Olympic lifts, compound movements or isolated machine work? How do you prescribe training load (weight, reps, sets)?

Dan: It depends upon the sport, how important strength is.  For rugby league and union, strength & power are super important.  As stated above, the correlation between strength and power levels and selection into Pro, second division or youth leagues is quite high (r = > .61 to 71).  So if it has been shown to be important, you must address it.

            I like the compound exercises.  We may have the only facility in the world with no leg press, leg extension or leg curl machines.

            We do many exercises, including power clean from hang and split jerks, but not snatches.  We do bench press, full squats, chins, all sorts of presses, rows, pulldowns ,lunges, stepups , Romanian style deadlifts but not deadlifts off the floor. We do power exercises like plyos, jump squats, bench throws. 

             Why no snatches ? – they undertrain pulling power in comparison to the clean in lower skilled athletes.  It is an utter lie that snatches must be done for power, who is pushing that line?  Typically ex-weightlifters looking for work.  Deadlifts are just too hard to recover from in athletes who have to run etc.  So while I deadlift myself each week (as does my wife), I just can’t give that great exercise to athletes who are getting punished with collisions, running and other lifting exercises, it is just too hard to recover from.

            So our  resistance training with the NRL players is like a mixture of powerlifting and olympic weightliting but with the omission of snatches and deadlifts.  With younger players, there is no cleans but they work on the teaching progressions of pulling exercises that lead up to the clean.  Younger teenage athletes perform the basics and bodyweight exercises.  I have clear training progression for power exercises, based upon training age and technical proficiency.

            For ascribing loads, I use % 1RM where applicable and RM’s etc for other times, like if I am using bands or chains or just load (like 100 kg jump squats).  So it depends upon which exercise or exercises variation and what load is appropriate to that week and that individual.  I determine the exact load that every athlete must lift, so I work it all out, it is not very hard,  I  keep records of what everyone lifts and I follow my intensity cycles.  I plan my intensity cycles out very precisely, I have preparation period cycles and in-season cycles and for those periods, I have cycles for max strength exercises, power exercises and hypertrophy exercises.  The reps, sets, resistances all vary, but I have a plan for each category, and I follow my planned out cycles.  It is too detailed to go through in this inteview and basically I am not allowed by my club to provide too many details of our training.

Mladen: Given the fact that most traditional training knowledge comes from individual sports mentioned earlier, what are your sources of information that one can refer to when being in a position of strength and conditioning coach in sport (team) games?

Dan: I take something from everywhere, powerlifitng, weightlifting, strongman, wrestling/MMA, the conditioning is largely from the French researchers and soccer and Australian Rules football, speed from track, agility from many US sports.  Mixed sports must have mixed influences.  What I never copy is what others in my sport are doing.  I don’t care what they are doing, I only care about what I should be doing and who in world sport is doing it better and therefore how am I going to implement or modify worlds “best practise” into my sport.   If you came to our conditioning, you would see similar running conditioning to soccer, but then you would see some wrestling drills as well.

Mladen: For a strength and conditioning coach in team sports, how important is the head coach and healthy communication between the two? How important is team culture for a strength coach to fulfill his goals and how can he affect it? What about motivation of the players to train hard?

Dan: It is vital.  My team have three S & C coaches, each with specific roles and assistant roles.  My main role is develop strength & power, assist with conditioning with the team or take the injured players for conditioning.  So first off, we  S & C coaches need to work together.  The head of Performance (which is not me) deals more with the head sports coach.  But we all communicate, work together, for the good of the team.

            Motivation is based upon goal setting and reinforcement.  That is it.  So every set, every drill has a goal that must be achieved.  If it is achieved, that reinforces the training process.  So the ongoing process of setting goals, achieving them, setting new goals etc. builds motivation.  In rugby league, because of the brutal nature of the sport, everyone loves lifting big weights.  It is more difficult with the aerobic conditioning, but every drill has designated intensities, they must be met.  The player has no choice but to attain the designated distance for that time interval, if he does not, then he will receive penalty intervals at the end of training.  So do the intensity or do extras!

            I am 46 years old  and I still train heavy, I like to set an example, I can still full squat 180 kg x 5 and deadlift 215 x 6 reps at 90 kg bodyweight.  I can still out squat every current player!  But they can all out bench press me.  My players see me training by myself during my lunch break, they love it, because they know I am pushing myself as hard as I push them!  So the team culture, who is setting it, me  and the other S & C staff or the players?  We all set it, we all feed off each others efforts.

            I am often asked why don’t I go to another team for more money or go to the USA or UK etc.  I love the hard training culture of my team and in reality, I may be too hardcore for other teams, sports or countries.  We are truly hardcore at my club, it is not for the faint of heart when we train.  Could I given free reign to train other athletes like that?  I am told that many athletes would not like to train like I train my team or would put up with my hardcore attitude.  So the culture of my team to train very hard suits me and allows me to fulfill my goals.  At another team, with a less than hardcore attitude, I may not be as successful and it would be very frustrating.

Mladen: Thank you for this great insights coach Dan. I am really glad you shared all of these with our readers. Hopefully, I will have more opportunities to pick your brain. Thank you one more time and good luck in your coaching.

 

Dan: Thank you.  And to your readers can I say” The only place where success comes before work, is in the dictionary”, so train hard and study hard.

 For those interested in more info by Dan, I have just found this older interview with him done by Vern Gambetta for EliteTrack.   

Read More

Problems of the periodization of training in mixed sports. Part 2

Characteristics of mixed sports

Physiology

The point being taken by the preceding discussion (see Part 1) is that the mixed sports DOES NOT demand for EXTREME levels of strength/power and endurance.   

From a physical preparation standpoint, the two main goals (if we exclude injury prevention) in mixed sports are:

- Improvement of maximal (specific) power (explosive and reactive strength) to carry on the ball skills and off-the ball movements (accelerating, cutting, stopping, jumping, etc) at higher intensity levels. This is sometimes limited by maximal strength. 

- Improvement in the ability to carry the above mentioned activities over the duration of the game – improving their frequency and duration and minimizing their cost (by improving efficiency), by improving recovery capacity of the organism

For these reasons most mixed sports fall in the group of alactic-aerobic sports. Alactic-Anaerobic energy system (ATP/CP) is used to fuel short and powerful activity bursts, while the Aerobic system is used to replenish ATP/CP and to fuel lower intensity activity. 

From time to time, there are instances where

- Mentioned high intensity activities are prolonged (up to 30sec) or there is longer duration sub-maximal intensity activity -  SE, or Special Endurance

 

- Mentioned high intensity activities are repeated (up to 5-7 times) with very short rest (less than 20secs) – RSA, or Repeat Sprint Ability.

During these periods, Anaerobic-Lactic (Glycolytic) Energy system is utilized to a greater degree, thus there is some need for developing this energy system too, especially because those situations can decide the winner or the loser. There is a lot of cross and longitudinal researches that tries to figure out the relationship between RSA, SE, Aerobic Power (VO2max, vVO2max), Aerobic Capacity (vLT), on filed performance (distance covered, distance covered at higher intensities, number of sprints) etc, but without concise answers.

One can say that endurance training for mixed-sports should have elements of anti-glycolytic training where one should minimize role of glycolytic energy system during the game and thus minimize fatigue. This is why it is important to develop alactic and aerobic energy systems, with occasional reliance of glycolytic energy system.

Competition Calendar

Most if not all training wisdom comes from non-mixed sports (strength/power, endurance) or should I call them Traditional Olympic sports, like track and field, swimming, rowing, and cycling. In those sports competition calendar is well defined with couple of peaks (in terms of sport result) per year (1-3, but even more in modern strength/power sports). The duration of the preparatory period to competition period is in favor of preparatory period.

Because of this characteristic of Traditional Sports, numerous planning strategies has been proposed, like tapering and peaking for the competition period, maintenance of training adaptations via maintenance loads, utilizing residual training effects and delayed training effects in competition period, etc. Since the competition period is rather short, you can achieve peak. 

 

Contrary to this Traditional Model, in mixed-sports (team sports, sport games) the competition calendar is getting longer and longer with less and less time for preparatory period. The need of the competition period can demand highly prepared players ready to play-injury free at the high level of play for prolonged period of time. In most cases there is no need to peak except for play-offs and international competitions. The goal is meta-stable level of performance over the whole competition period, rather than large peaks and valleys which are normal when peaking (see Joel Friel’s 7 Basic Training Assumptions, especially #7). My head coach Marko Nikolić usually says that we want players performing at 85% over the whole season, rather than them performing at 90+% (peak shape) now and then. The key here is: stable high level of performance and injury-free for a long competition period.

So, how can one utilize training wisdom from traditional sports and apply them blindly to mixed-sports? Square peg + round hole = bad things.

Training

One aspect of mixed-sports is constant skill training (technique/tactics). Perfection of technical skills, decision making, tactics, strategies and playing system development demands a lot of time and energy. There is not a lot of time and energy for extra activities including physical preparation, even if the most of these technical practices are of lower intensity.

If we take this time/energy limit factor into the account with the complexity of motor abilities that need to be developed, then we have a problem of training optimization.  This is especially magnified during the competition period, when there is also a need to be fresh for the games and to recover from them (both mentally and physically in term of nagging pains and small injuries). Since the competition period is long, maintenance is not an option (how can you maintain something for 24 weeks that you have 6 weeks to develop anyway?). Instead of maintenance word, I love to use priority switch – the games are priority, and training, especially physical preparation loses its priority compared to preparatory period.

Summary

In this part I have covered the following key characteristics and problems of mixed-sports:

- Mixed sports demands a complex number of physical qualities, but luckily, they don’t need to be developed to the extremes (compared to speed/power and endurance sports). 

- Some of those qualities demands conflicting adaptations (I will cover this in the next part)

- The ratio between competition period to preparatory period goes in favor of competition period and up to 2-4 times, which is in contrast to traditional sports

- Because of the duration of the competition period, there is no need to be in top shape and to peak (except for very important games, play-offs and international competitions), besides it is not possible to do so due de-training (thus maintenance principle is not an option). Players should be injury free and playing at appropriate high level of play, without allowing de-training to happen.

- Skill training demands a lot of time and energy even if it is mostly low-intensity in nature. Thus, there is not a lot of time for extra activities and training need to be optimized. This is especially true during the competition period when there is even less time to develop certain physical qualities.

In the next part I will cover some periodization schemes utilized in non-mixed sports, along with some of the ideas for training optimization in concurrent training schemes based on interference phenomena of conflicting physical qualities.

Read More