LTAD 101

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LTAD 101 Training to Compete - Periodization
Istvan Balyi National Sport Centre Vancouver
Victoria Sport Canada and sports coach UK LTAD
Advisor
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La définition de la folie, cest refaire
toujours la même chose en sattendant à un
résultat différent.
Albert Einstein

• The definition of insanity is doing the same
  thing over and over again and expecting different
  results.
• 
  Albert Einstein

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Learning to Compete
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Training to Compete
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LTAD to your Next Training Session
Annual Plan Single Double Triple Multiple Periodiz
ation
Athlete Chronological Age Biological Age Training
Age
Periods Preparation Competition Transition
Meso Cycles Developmental Stabilizing Pre-competit
ion Competitive Restorative
Phases General Specific Pre-competitive Competitiv
e Transition
Micro Cycles Introductory Development Shock Mainte
nance Taper Peak Restoration Transition
New Plan
Sessions 61 4 / 6 / 9 / 12 / 15 52 31
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Evaluation
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GEARING UP FOR HIGH PERFORMANCE
hwenger04
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Training Variables

• Volume
• Intensity
• Frequency

• Beginners
• Elite

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Who are the training, competition and recovery
programmes designed for ?

• Planning
• Long-term
• Quadrennial
• Annual
• Periods
• Phases
• Meso cycles
• Micro cycles
• Sessions
• Units

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Microcycles

• Introductory
• Developmental
• Shock
• Stabilizing
• Competitive
• Taper
• Peak
• Maintenance
• Modeling
• Transition

• Sequencing
• 3
• 4
• 6
• 9
• 12
• 15
• 18

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Rotation 1 Drilling Time 130-300pm Objective
Match Simulation Drills 1. W/Up Mini
Tennis 10 min 2. Defend B/line X-crt 15 min 3.
Attack B/line D-T-L 15 min 4. Control Center
Close In 15 min 5. Change of Direction 15 min 6.
Depth Consistency 10 min 7. W/Dn Stretch
Hydrate 10 min
Total 90 min
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Rotation 2 IPI Time 300 430 Objective
Download before competition 1. Warm-up
10 min 2. Agility 10 min 3.
Balance 10 min 4. Speed
10 min 5. Rest 10 min 6.
Strength 10 min 7. Power
10 min 8. Pre-habilitation
10 min 9. Regeneration 10 min
Total 90 min
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Rotation 3 Mental Conditioning Time 300
400 pm Objective Increase mental
toughness .Testing Evaluation .Goal
Setting .Quality Practice Quality
Performance .Attitude / Concentration /
Effort .Developing Rituals .Self Awareness Note
These are some of the topics that are covered
throughout the year.
Rotation 4 Match Play Time 430
600 Objective Practice Set
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Sport requirements V.B. Juvenile (Cardinal,
2007)
Training to Compete 1 performance factors
relative importance
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Sport requirements V.B. Junior (Cardinal,
2007)
Training to Compete 2 performance factors
relative importance
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Summary

• FUN
• Specialization (Training to Compete 2)
• Trainability
• Aerobic power
• Strength and power
• Training to Compete 2 all system are fully
  trainable
• Optimizing the engine and sport-specific and
  position specific skills

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