Training Principles and Theory

Marcus Raab
National Coach Trainer
Ever feel that you just can’t get
your shooter to the next level?

Training…
Planned training…
Planned periodized training…
is the answer
A coach is only as efficient as his or
her organization and planning.
-T. Bompa
 Why Does Training Work?

“Those who are fond of practice without

knowledge are like a sailor in a ship
without a rudder or a compass who, as a
result, has no certain idea where he is
going. Practice must always be built from
sound theoretical knowledge.”

-Leonardo da Vinci
 Coach and Athlete: Why Are You
Here?
„ Coach/Athlete must develop:
„ An understanding of what it means to be a
coach/athlete
„ Commitment
„ Being systematic
„ Disciplined behavior everywhere
„ An education in the sport
„ Philosophy, history and culture
„ Sport Science
„ Technique/biomechanics
„ Psycho-Physiological adaptations
„ Training principles and theory
 Understanding the Science
„ Kinesiology-How the parts function
„ Growth and development
„ Biomechanics
„ Bioenergetics
„ Nutrition
„ Psychology
„ Strength and conditioning
„ Injury management
Young Athlete Development
and Initial Training
 Young Athlete Development
„ Stages of Development
„ Initiation – age 6-12
„ Athletic formation – age 12-15
„ Specialization – age 16-17
„ High Performance – age 18+
„ Shooting…
„ Begin practicing sport – 12-15 years
„ Begin specialization – 17-18 years
„ Age to reach high performance – 24-30 years
 Initial Training
„ Developing the beginner to the advanced
athlete level is beyond the scope of this
presentation, but it should…
„ Follow a logical progression and development
of skills
„ Prepare athlete for higher levels of
competition
„ Almost any reasonable program will cause
adaptation in untrained subjects
 Multilateral Training
Specialized
Training

Multilateral
Development

Percentage 60% 40% 20% 80%

of Activity

6 8 10 12 14 16 18 20 22 24 26 28
Age
 Training Principles

You must change something in

order to improve!
 Training Principles
„ Adaptation
„ Training induces subtle, progressive changes as the
body adapts to a specific “stimulus”
„ Without this ability to adapt, the body could not get
stronger, faster, more coordinated
„ A positive adaptation = improved performance
„ Other important training principles are
„ Overload
„ Variation
„ Specificity
 Training Principle – Overload

„ Applications of a stimulus that causes an

organism to adapt
„ Characteristics
„ Volume
„ Intensity

„ Frequency

„ Duration
 The Need for Overload
MAXIMUM EFFORT CURVE: INTENSITY

INITIAL VALUE
TRAINING EFFECT
S X
p GOAL
e
O
e
d X
O

X
O
X
O X

Resistance
 Training Principle – Variation
„ The “periodic” alteration of training
variables in order to stimulate specific
adaptation(s)
„ The need for variation
„ Specific physiological/performance
characteristics can be developed by
emphasizing specific training variables
„ Previous (stage/phase) training will affect the
outcome of the future training
 Levels of Variation

„ Long-Term – 4 Year Plans

„ Intermediate – 1 Year (Seasonal) Plans
„ Short-Term – Contest-to-Contest
„ Micro – Week-to-Week and Day-to-Day
PERFORMANCE The Need for Variation

TIME
 Training Principle – Specificity

„ The degree of similarity between exercises

used in training and performance
„ Exercise:
„ Specific exercises result in specific acute responses
„ Training:
„ Specific regular exercise (training) results in
specific chronic adaptations
 Specificity
„ Bioenergetics and metabolic parameters
„ Aerobic vs. Anaerobic
„ Movement characteristics
„ Force magnitude
„ Rate of Force Development
„ Velocity
„ Power
„ Movement patterns
„ Time factors
 What Variables Can be
Manipulated?
„ Training principles
„ Overload
„ Volume and exercise intensity
„ Training intensity (intra-session, intra-day and inter-day)
„ Variation
„ Volume and exercise intensity
„ Training intensity
„ Exercise selection
„ Specificity
„ Bioenergetics and metabolism
„ Movement characteristics
 Trained vs. Untrained State

„ Almost any reasonable program will cause

adaptation in untrained subjects
„ Trained athletes require more variation
„ A periodized/sequenced approach
produces superior results
 Goal of the Coach/Athlete

„ Enhance performance and avoid

overtraining
„ Methods
„ Prevention of overtraining and enhancement
of performance:
„ TRAINING
„ Recovery-Adaptation enhancement:
„ IN ADDITION TO TRAINING
Overtraining in Athletes?
 Overtraining – What Is It?

„ A plateau or decreased performance which

does not fit the training goal
„ The alteration in performance is often
unexplained by training variables
 Stimulus Response

P
E OVERTRAINED
R
F
O
R
M
A
N
C
E

INCREASING DOSE
 Symptomology Can be Misleading

„ Bottom line:
„ Decreased performance
„ Athlete does not respond to altered training

„ Athlete does not readily respond to rest

„ By convention – use term Overtraining

 HEREDITY
WORK
COACH ATHLETE INTERACTION

TRAVEL

ENVIRONMENT SCHOOL
RECOVERY-
ADAPTATION
RECOVERY
ENHANCEMENT
SOCIAL LIFE
DAILY
NUTRITION
SLEEP INJURY
TRAINING
FACTORS (STRESSORS) EFFECTING SPORT
PERFORMANCE
Prevention of Overstress – Factors

„ Lifestyle/health „ Environment
„ Sleep „ Family
„ Daily „ Roommate(s)
nutrition/hydration „ Teammates
„ Outside work/school „ Coach
„ Hygiene „ Training
 Prevention of Overtraining
„ Use of appropriate variation in volume, intensity
factors and exercise selection
„ The use of periodized programs appear to have
the best potential for reducing the development
of overtraining
„ Among beginners:
„ Gradual volume and intensity factor changes may
reduce the potential for overtraining
„ Proper conditioning in the early stages may result in
adaptations which may reduce the overtraining
potential later
 Prevention of Overtraining

„ Use of a planned program can produce

superior results
„ However, proceed with care
„ Too long a period of high volume or high
intensity training can result in:
„ Chronic overtraining
„ A reduction in long-term performance
 Prevention of Overtraining
„ In addition to the training plan consider:
„ Nutritional supplements
„ Example: carbohydrate-protein drink immediate post exercise
„ Hydration level
„ Massage
„ Close monitoring of the athlete is necessary
„ Practical method:
„ Monitor – (morning) resting HR and body mass
„ If HR is steadily increasing and body mass steadily
decreasing for more than a week problems will likely
occur.
Training Theory
 Training Theory

„ Adaptation
„ The process of adjustment to a specific
“stimulus”
„ A positive adaptation = Improved
performance
„ Recovery
„ To get back what was lost
 Some Definitions

„ Stimulus – training exercise

„ Volume – number of shots, miles, pounds,
etc.
„ Intensity – how fast, how hard, etc.
„ The training unit – session on range, gym
„ Recovery – necessary to avoid
overtraining
Stimulus-Fatigue-Recovery-
Adaptation
 Stimulus-Fatigue-Recovery-
+ Adaptation
PERFORMANCE

3
4
O

2 Stimulus = ONE OR MORE SESSIONS

1 1 ACUTE RESPONSE (FATIGUE)
2 RECOVERY
3 OVERCOMPENSATION
- 2 + 3 DELAYED TRAINING
ADAPTATION
TIME 4 DETRAINING
 +
Stimulus Response: Effect of
Loading-Stimulus Strength
LOW
PERFORMANCE

LOADING HIGH LOADING

- TIME
 +
Stimulus Response: Trained State-
Same Stimulus
PERFORMANCE

NOVICE
ADVANCED

- TIME
Training Effect and Overtraining

Performance
Improvement

Performance
decrement –
overtraining
 Theoretical Rates of Performance
Adaptation
„ The average intensity of the training
program is inversely related to the time a
performance peak can be held
„ The average intensity of the training
program is inversely related to the
“height” of the performance peak
 Theoretical Rates of Performance
Adaptation

∆P
Rate of Gain vs. Peak Performance

TIME
Periodization of Training

Train the right skill at the right

time
 Periodization
„ Logical phased method of manipulating training
variables in order to increase the potential for
achieving specific performance goals.
„ Non-Linear training
„ Goals of periodization
„ Peaking at appropriate time or providing maintenance
for sports with a specific season
„ Reduction of overtraining potential
„ Goals are met by appropriate Variation of Volume,
Intensity and Exercise selection
 Training Terminology
„ Microcycle
„ The smallest cycling unit composed of one to
three daily training units
„ Mesocycle
„ The intermediate level cycling unit, which is made up
of multiple microcycles
„ Bompa style periodization calls this the macrocycle
„ Macrocycle
„ Top level cycling unit
„ Bompa calls the yearly plan made up of multiple
macrocycles the annual plan
 Traditional Levels of Variation
„ Macrocycle:
„ General Preparation (GP) >>> Specific Preparation
(SP) >>> Competition (Peak)
„ Mesocycle (Two conceptual types)
„ General Preparation (GP) >>> Specific Preparation
(SP) >>> Competition (Peak)
„ Only one phase (GP or SP or C or specific goal- such
as strength, power, skill development)
„ Microcycle Day-to-Day
„ Summated microcycle
 Periodization
The Annual Plan

Macrocycles Preparatory Competitive Transition

General Specific Pre-

Pre-
Competitive Transition
Preparation Preparation Competitive
Meso
cycles

Micro
cycles
 Macrocycle Level
„ Long-term variation – different forms
„ Traditional – emphasis: volume and intensity are
inversely related
„ Intensity predominant – Intensity remains
relatively high and volume varies around it
„ Volume predominant – Volume remains
relatively high and intensity varies around it
„ Combinations
Volume/Intensity Crossover
Volume

Intensity

Preparation Competitive Peaking Transition

PHASES
 Traditional Macrocycle: General
Concept TAPER

MESO MESO

T MESO

GP SP Comp P Transition
 Example: Advanced Athletes
(Macrocycle)
MICRO
100 Peak
90 T
80
70 I
60
50
40
30 MESO MESO MESO
V
20
10
0

GP SP Comp Transition

12 MONTHS
 Unloading, Tapering & Peaking

„ Reducing training before a major

competition
„ Removes fatigue
„ Improves readiness

„ “Don’t shoot your match the day before!”

„ Test this in training matches
 Special Considerations

„ Multiple seasons
„ Indoor/outdoor
„ Bi-cyclic plans

„ Multiple main competitions

„ Team selection/major event
„ Bi-cyclic/tri-cyclic plans
 Multiple Train-Taper-Peak cycles

„ Bi-cyclic
„ Tri-cyclic
The Annual Plan — Multiple Cycle
Phases Prep I Competitive I Trans I Preparation II Competitive II Trans II

Sub Phase General Prep Specific Prep Pre- Comp Gen Specific Pre-comp Comp
competitive

Meso-cycle

Micro-
cycle
 Traditional Periodization Model
„ Advantages
„ Long-term experience (Many sports)
„ GP and SP ensure sport specific fitness
„ The chance for phase potentiation is high
„ Disadvantages
„ Long competition phase reduces chance for
maintaining sport specific fitness
„ Difficult to hold “peaks” for more than three weeks –
so this model will not work well for team sports or if
there are many important competitions close together
 Mesocycle – Examples

„ Mini macrocycle with a specific goal

100%
90%
80%
70%
60%
50%
%
40%
30%
20%
10%
0%
Week 1 Week 2 Week 3 Week 4
 Example Microcycles
% Training Demand
„ Weekly training plan
100
„ Easy days followed by
80 hard days
60
„ Hard days followed by
easy days (rest)
40 „ This chart also shows
unloading before a
20
competition on
0 Sunday
M T W Th F Sa Su
 Example Microcycles
% Training Demand
100
„ Two peak microcycle
„ Training demand is
80 the total amount of
60 training including:
„ Physical
40
„ Mental
20 „ Technical
„ Tactical
0
M T W Th F Sa Su „ etc.
 Summated Microcycles

„ Groups of connected microcycles which

alter the average weekly loading in a
cyclical manner
„ Summated microcycles are used to
repeatedly present specific stimuli
„ Summated microcycles are repeated
throughout a specific mesocycle
 Summated Microcycles: 16 Week
Mesocycle

1800 Performance
1600
1400 Fatigue
Volume 1200 WK1
1000
WK2
800 WK3
600 WK4
400
200
0
Block1 Block 2 Block 3 Block 4
 Summated Microcycles: 16 Week
Mesocycle
1800
Performance
1600
1400 Fatigue
1200
Volume WK1
1000
WK2
800 WK3
600 WK4
400
200
0
Block 1 Block 2 Block 3 Block 4
Planned Overreaching Paradigm
 Summary

„ Periodization is a method of variation

which can
„ Reduce overtraining potential and
„ Increase the chance for adaptation to training
 Break

„ Please be back in your seats at

 Putting it All Together

An Example Annual Plan

A method of general programming
 Annual Plan Components
„ Three phases
„ Focus the macrocycles
„ Preparatory phase (~3-4 months)
„ General
„ Specific

„ Competition Phase (~2-3 months)

„ Pre-competitive
„ Competitive

„ Transition Phase (~1 month)

 Periodization
The Annual Plan

Macrocycles Preparatory Competitive Transition

General Specific Pre-

Pre-
Competitive Transition
Preparation Preparation Competitive
Meso
cycles

Micro
cycles
 Preparation Period
General Æ Specific
„ Preparing the Athlete for competition
„ Physical and/or technical training
„ This is the “teaching” period
„ Work on specific technical deficiencies
„ Look at list of performance factors and
teach them during this period
 Periodization
The Annual Plan

Macrocycles Preparatory Competitive Transition

General Specific Pre-

Pre-
Competitive Transition
Preparation Preparation Competitive
Meso
cycles

Micro
cycles
 Competition
Pre-competition Æ Competition Æ Peaking

„ Taking the skills worked on in the

preparation and applying them to
competition
„ Time to refine the technique,
strategies/tactics, mental and physical
factors
„ Compete at a high level and make
adjustments for the main competition
 Periodization
The Annual Plan

Macrocycles Preparatory Competitive Transition

General Specific Pre-

Pre-
Competitive Transition
Preparation Preparation Competitive
Meso
cycles

Micro
cycles
 Transition

„ Athlete regeneration
„ Allow athlete to recover from the physical
and psychological stress of competition
 Periodization
The Annual Plan

Macrocycles Preparatory Competitive Transition

General Specific Pre-

Pre-
Competitive Transition
Preparation Preparation Competitive
Meso
cycles

Micro
cycles
 Monthly Training Plans
„ Mesocycles
„ Preparatory
„ Competition
„ Transition or rest
„ 4-6 week plan of training activities
„ Focus on short-term goals
„ Manageable time frame
„ Define general activities/intensities
„ Provides a structure and focus for the
Microcycles
 Weekly Training Plans

„ Microcycles
„ Define specific daily activities and
intensities
„ Repetitia mater studiorum est
„ “Repetition is the mother of study”
„ 4-5 shooting days per week
„ Other activities on remaining days
„ Include rest and recovery
 Why Plan?

Proper Prior Planning Prevents

Poor Performance
What Factors Need to be Planned?

„ Physical training „ Volume of training

„ Technical training „ Intensity of training
„ Mental training „ Environmental
„ Tactical training conditions
„ Competitions „ Travel
„ Equipment „ Media
„ Recovery „ Competition
„ Life experiences simulation
 Necessary Items for Planning
„ A calendar of competitions
„ A list of performance factors
„ An evaluation of the athlete
„ Strengths
„ Weaknesses
„ Need to improve...
„ A system for writing down plans by the coach
„ A system for recording results of training
 Goal Setting is Basis for Plan
„ Important questions that need to be asked are:
„ What is possible?
„ Where is the athlete now?
„ How much time do we have?
„ What are the obstacles?
„ What are the athlete’s…
„ Strengths
„ Weaknesses
„ Opportunities
„ Threats
 Goal Event
„ Junior Olympics
„ Probably the most important event for most
junior shooters
„ Rifle/Pistol
„ April
„ Shotgun
„ August
„ Today is October 8
Annual Training Plan Framework
„ Competitions leading
to long term goals
„ Make a list of all the
events available
„ Prioritize them
„ A – most important
„ B – intermediate
importance
„ C – Low importance
Annual Training Plan 2005-06
 Physical Training
The Preparation Competitive Peaking Transition
Goal Phase Phase Phase Phase
Physical General •Building endurance Reduce endurance Low Active rest. Five
Training fitness •Developing core and strength volume/very to seven hours
and strength training – but high intensity per week of
improved •Muscular maintain good for Peaking phase formalized work
balance Endurance stress relief is similar to the but may be more
•Improving Balance •Balance training competitive while doing other
One to two hours •Maintenance of phase, activities like
per day/eight to fitness maintaining mountain biking,
twelve hours per Five to seven hours fitness with the hiking, etc.
week. Use higher per week. added benefit
intensity early to of stress relief.
develop fitness Three to five
gains. hours per week.
 Technical Training
The Preparation Phase Competitive Peaking Transition
Goal Phase Phase Phase

Technical Perfect all High volume/low Reducing Reduce Low volume/low

Training technical intensity volume/increasing volume intensity
elements • Position work intensity further/very
o Prone Stabilize high intensity
o Standing performance in all
o Kneeling areas
o Air rifle
• Natural point of aim
• Technique
• Aiming
• Breathing
• Hold
• Triggering
• Follow-through
 Tactical Training
The Preparation Competitive Peaking Transition
Goal Phase Phase Phase Phase

Tactical Applying • Gun testing • Wind training Low volume/ Recovery

Training technique • New equipment • Rhythm very high Low volume/
to specific integration • Competition intensity low intensity
conditions • Ammo selection simulation
• Pellet testing • Shot plans
• Sighting in • Attentional focus
• Rhythm • Technique
• Finals training training
• Record days • Aiming
• Triggering
• Holding
• Follow-through
 Mental Training
The Preparation Competitive Peaking Trans.
Goal Phase Phase Phase Phase
Mental Importan High volume/low Reduced volume and Low volume/very Low
Training t to intensity increasing intensity high intensity volume
combat • Weakest element • Competition focus Mental rehearsals, /low
boredom 15 minutes 5 plans and Arousal Competition intensity
Menu times per week control 6 sessions 60 refocusing, Pre-
based • Next weakest – 75 minutes/week competition
program. element 10 • Concentration and routines
minutes 3 times intention control 2 Approximately six
per week sessions of 10 minutes sessions for less
• One free choice per session per week than ten minutes
10 minutes one • Self-confidence 2 per session
time per week. sessions of 10 minutes Short, intense, to
Nine sessions for per session per week the point, very
approximately • 2 free choices 10-15 highly focused
115 minutes per minutes each per week training sessions.
week
 Summary
„ Include as much detail as possible
„ Be flexible! No plan survives unchanged!
„ The coach is the leader, but…
„ Share the load with other professionals
„ Excellent tools
„ Shooting performance journal
„ Training plan

„ Coach should have a journal too!

 Questions

mraab@nrahq.org