Optimizing Squash Training: Periodisation Insights

PERIODISATION FOR SQUASH Major (R) S.Maniam Chairman - Coaching Commission World Squash Federation

Workshop Outcomes By the end of this workshop, you should have an understanding of the following: 1. What is and why Periodisation 2. The Phases and Cycles in Periodisation 3. What is Tapering , Transition and Peaking Index 4. How it all comes into play in the annual squash plan Maj(R)S.Maniam

OVERVIEW To compete at the elite level squash players require to develop and be proficient in a range of attributes. Ideally players use a periodised approach to training for optimal long-term development, which allow them to sequentially develop these attributes over a desired period of time Remember "If you don't know where you are going, don't be surprised to arrive somewhere else."

PERIODISATION WHAT & WHY? - Periodization is the art and science of planning and integrating all training components (technical, tactical, physical and tactical) and social factors (sleep, nutrition, hydration, drug education, career guidance) into a sequence that will optimize the development of an athlete and lead to peak performance at the desired time, while avoiding plateau and overtraining. Maj(R)S.Maniam

The Phases A Periodised Plan has three phases: 1. Preparatory (Pre-Season) * Gen Preparatory * Specific Preparatory 2. Competition (In-season) * Pre-Competition * Competition 3. Transition (Off-Season) * Rest followed by Active Recovery

Periodisation Cycles Microcycle 5-7 days. Normally a week Mesocycle Major training phase within a year (4-6 weeks) Normally a month Macrocycle A training year

TRAINING COMPONENTS TECHNICAL SKILLS TACTICAL SKILLS PSYCHOLOGICAL SKILLS PHYSIOLOGICAL SKILLS LIFE SKILLS

TECHNICAL SKILLS FUNDAMENTALS OF THE SWING STRIKING AND MOVEMENT TECHNIQUES SOLO DRILLS TECHNICAL AND TACTICAL DRILLS (SIMPLE AND PRESSURE DRILLS) DRILLS WITH COACH (SIMPLE AND PRESSURE DRILLS) CONDITIONED GAMES MATCH OVERLOAD AND MATCHPLAY COMPETITION

TACTICAL SKILLS TACTICAL DRILLS AND GAMES DECEPTION AND DECISION MAKING PERFORMANCE ANALYSIS NOTATIONAL AND VIDEO

PSYCHOLOGICAL SKILLS GOAL SETTING AND MOTIVATION RELAXATION VISUALISATION AND IMAGERY BREATHING TECHNIQUES COPING WITH STRESS FOCUSSING

PHYSIOLOGICAL SKILLS COMPONENTS: Aerobic Anaerobic Strength gen, max, power, end Flexibility Agility Balance Core stability Co-ordination Reaction and Response Time

LIFE SKILLS Nutrition Athlete Career Guidance Athlete Education Guidance Rest and Recovery Patterns Drugs Counselling Habits

Periodisation for Technical and Tactical Skills GPP TECHNICAL SKILLS Error Correction Learning of new skills Closed drills Movement Technique TACTICAL SKILLS Game styles Video Analysis - Understanding different game plans Maj(R)S.Maniam

SPP TECHNICAL SKILLS Open drills Deception and Anticipation Pressure Drills Movement Technique when under pressure TACTICAL SKILLS Video Analysis player and opponent matches Maj(R)S.Maniam

Pre-Competition TECHNICAL Conditioned Games Game plans Match overload Match play Closed Drills Test matches TACTICAL Video Analysis - Maj(R)S.Maniam

Periodisation for Physiological Skills GPP Aerobic Build-up General Strength Hypertrophy Fitness Test Maj(R)S.Maniam

SPP Speed and Agility Speed and Strength Endurance Maximum Strength Power Conversion Plyometrics Fitness Test Maj(R)S.Maniam

Pre-Comp Lactate Training (Tabata type activity) Speed and Agility (High Intensity, Low duration) Tapering Mileage less is more - Training Intensity more is more Maj(R)S.Maniam

Mental skills Goal Setting Motivation Coping Strategy Visualization Concentration Self-Talk Relaxation Energizing (activation) Maj(R)S.Maniam

Periodization Of Mental Skills GPP Introduction to the skill (Explain concept) Development of the skill in a quiet setting SPP Incorporation of the skill in sport specific situation (Specific application) Refinement of the skill in training and in preparatory competition COMPETITION Integration of the skill in strategies of competition Use of the skill in competition to achieve IPS Maj(R)S.Maniam

Summary of Periodisation Components PHASES/ COMPONENTS PREPARATORY COMPETITION GPP SPP PRE-COMP COMP TECHNICAL Maintain Error Correction Learning of new skills Closed drills Movement Technique Open drills Deception and Anticipation Pressure Drills Movement Technique Conditioned Games Game plans Match overload Match play Closed Drills Test matches TACTICAL Video Analysis player and opponent matches Video Reviews Game styles Video Analysis - Understanding different game plans Video Analysis PHYSICAL Aerobic Build-up General Strength Hypertrophy Fitness Test Maintain Speed and Agility Speed Endurance Maximum Strength Power Conversion Plyometrics Fitness Test Lactate Training Speed and Agility (High Intensity, Low duration Strength Endurance PSYCHOLOGICAL Incorporation of the skill in sport specific situation (Specific application) Refinement of the skill in training and in preparatory competition Integration of the skill in strategies of competition Use of the skill in competition to achieve ISP Introduction to the skill (Explain concept) Development of the skill in a quiet setting Maj(R)S.Maniam

Peaking Index - Classification of Yearly Competition Schedule Peaking Index 1 - NO EMPHASIS Training continues as usual. May train on competition day. e.g. local leagues, local club competitions, ladder matches. Peaking Index 2 - MINOR EMPHASIS Taper period 1 day. (Generally no training on competition day) Active rest/recovery 1 day Total 1 2 days (slightly disrupted training) e.g. local competitions

CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont Peaking Index 3 -FIRST MINOR PEAKING COMPETITION Taper period 2-4 days Active rest/recovery 1-4 days Total 5-7 days disrupted training e.g. national championships, test matches Peaking Index 4 - FIRST MAJOR PEAKING Taper period - 4-10 days. Active rest/recovery 5-7 days Total 9-17 days (not including competition period) e.g. international open events, selected PSA, WISPA events.

CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont Peaking Index 5 - MOST IMPORTANT YEARLY PEAK Taper period 14-21 days Active rest/recovery 4-12 weeks Total 6-15 weeks disrupted training (not including competition period) e.g. the Olympics, World championships, Asian championships, Asian Games The star rating level is dependant on the competition level.

A blank periodisation form ANNUAL PLAN MONTHS JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC DATES WEEKENDS7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 C A L E N D A R O F E V E N T S LOCAL FOREIGN TRAINING PHASE P A R A M E T E R S STRENGTH T R A I N I N G ENDURANCE SPEED TECHNICAL TACTICAL PSYCHO MACRO CYCLE 1 2 3 4 5 6 7 8 9 10 11 12 MICRO CYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 PEAKING INDEX FITNESS TEST MEDICAL TEST TRAINING CAMPS VOLUME ------- P 5 INTENSITY E 4 PEAKING A 3 K 2 1 GENERAL The follwowing activities should be encouraged on a regular/daily basis: 1. Breathing exercises 2. Relaxation and visualisation 3. Stabiliser exercises 4. Sit-ups and push-ups Maj(R)S.Maniam STRENGTH PHYSICAL Aerobic Endurance Anaerobic Lactate Recovery Training Plyometric Speed & Agility Recovery Week TACTICAL Anticipation & Deception Conditioned Games Video Analysis Shot Selection Coping with different types of play TECHNICAL Error Correction Solo Session with coach Pressure Drills Conditioned Games Match Overload & Matchplay PSYCHOLOGICAL Goal Setting and Motivation Breathing and Concentration Positive Self Talk Relaxation and visualisation Coping with anxiety Distraction Management Reps 8-10 4-6 6-8 30-40 Sets 1-2 3-5 2-4 1-2 %RM 50-60% 75-85% 60-70% 55-65 General? Strength? (AA) Max? Str Power/Conversion Strength? Endurance

Sample Annual Plan PERIODISATION FORM 2007 Annual Plan for World Junior Womens Squad 2007 YEAR : MONTHS WEEKENDS DOMESTIC INTERNATIONAL DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST OCTOBER NOVEMBER SEPTEMBER DATES 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 CALENDAR OF EVENTS LOCA TOURNAMENTS TRAINING PHASE STRENGTH ENDURANCE SPEED TECHNICAL TACTICAL PSYCHOLOGICAL MACRO-CYCLE MICRO-CYCLE SPP PC Str End C T SPP T T T Spec. Agility T T Match Analysis PC C T T T T T T GPP SPP C T T T T T T SPP Power C SPP PC C T T T T T T SPP C T SPP PC C Str End SPP PC Str. End C T T T T T T T General Max T T T T T T Max Specific Endurance Power Max Power Power Str. End Power Str End Power Str. End Power Spec. End Str End Power Specific Str. End PERIOD- ISATION Spec. End Specific Matchplay Drills Specific General Spec. Endurance Specific Drills Specific Endurance Specific / Agility Agility General Correction Agility Matchplay Specific / Agility Specific Specific/ Agility Drills matches Match Analysis Matchplay Drills Matches Advanced patterns Correction Drills Matches Matchplay & Analysis Variation Patterns Matchplay Arousal Concentration Visualisation 1 Match Analysis Motivation Visualization Relaxation 10 Simple patterns Goals Setting Anticipation/ Adv. Patt Concentration Visualization Motivation Concentration 2 3 4 5 6 7 8 9 11 12 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 5 4 3 PEAKING INDEX TESTING DATES MEDICAL CONTROL DATES CAMPS / SEMI-CAMPS 2 2 5 3 2 1 % 100 90 80 70 60 50 40 30 20 10 1 2 3 4 5 T F VOLUME R A INTENSITY A C PEAKING I T N O I R TECH.PREP. N S PHYS.PREP. G TACT.PREP. PSYCH.PREP Maj(R)S.Maniam

THANK YOU Maj(R)S.Maniam