Body Composition Assessment

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Create multi-seasonal cross training plans for
you/your athletes
Amy Mark, MSc. Queens University Saturday,
April 1, 2006
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• What is the point of a training program?
• Why is cross-training important?

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Principles to follow

• Progressive Overload
• Recovery
• Specificity
• Reversibility
• Individualization

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Adaptation

• Central
• Cardiac Output (CO SV X HR)
• Oxygen carrying capacity of blood
• Peripheral
• Capillarization
• Mitochondrial density

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Training Stimulus
Training Stimulus
Overcompensation Phase
Normal
Performance Level
Compensation Phase
Fatigue Phase
Days 1 2 3 4 5
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Steps for Designing a Program

• Background information.
• Draft a program.
• Discuss program with the athlete.
• Athlete starts the program.

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Goals

• My goal this week/month is to
• My performance goal(s) for this season is(are)
• My dream goal for this season is
• My long-term dream goal is

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Other important questions and things to think
about

• What other sports do you participate in?
• What sports/activities do you enjoy?
• What activities are complimentary to skiing?
• How can these be integrated into the program?

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Process

• Framework
• Content
• Evaluation

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Individualization of Programs

• Goals
• Preferences
• Training status
• Skill Level

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Where do I start?

• Year
• Phase
• Week
• Day
• Training Session

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Designing the Program

• Pre-Season
• In-Season
• Off-Season

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Pre-season

• General Preparation Phase
• Specific Preparation Phase

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In-Season

• Pre-Competitive
• General Competitive
• Taper

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Off-Season

• Rest
• Recovery time

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Things to think about

• Integration
• Athlete needs
• Awareness
• Variety
• Economy of time
• Maximize

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How do you incorporate training into program?

• Sit down with athlete and match into program
• Overall goal is a happy athlete
• Maintain total plan hours
• Give rest/recovery after competitive season from
  other sport

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Other questions

• How do you incorporate into program?
• How do you quantify time in other sport?
• How does it translate in hours of ski program?
• How do you ensure that needs are met for both
  sports?

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Training Logs

• USE them
• Monitor
• Regular check
• Electronic
• Comments
• Includes ALL activities

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Evaluation

• Post- practice
• Improvement
• Self
• Peer
• Athlete

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Program Evaluation

• Is this effective?
• Are goals being met?
• Questionnaire with athletes

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Symptoms of Over-training

• Fatigue
• Changes in heart rate
• Injury
• Illness
• Decrease motivation
• Loss of snap

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Solutions for over-training

• Decrease training hours
• Rest

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Case Studies
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Case 1

• Athlete 18 year old female
• Training history
• trained seriously for past 5 years for skiing
• last year completed 600 hours of training
• cross-country runner and track
• Season Goal
• top five finish at OFSAA cross-running
• medal at nationals
• Dream Goal
• national team/Olympics
• Supplemental information
• achilles tendonitis

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Case 2

• Athlete 14 year old female
• Training history
• no formal ski training
• has skied since a young age
• plays soccer, runs track in the spring (1500m),
  and does cross-country running in the fall
• Season Goal
• qualify for nationals
• top ¼ of field at OFSAA
• Dream Goal
• medal at nationals

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Reminders while Planning

• Frequency
• Goal setting
• Reversibility
• Maintenance
• Adaptability
• Specificity
• Overtraining

• Monitoring
• Overload
• Effects
• Progression
• Duration
• Integration

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?
Thank you!