Designing and Implementing

Effective Workouts
Revisiting the Microcycle & Training Session
Vern Gambetta
Gambetta Sports Training Systems

"50% of what we know is wrong; the

problem is that we do not know which
50% it is" Tim Nokes, MD, PHD
Where do I go?
What do I do?
Now what?

TOO MUCH - Volume Loading Trap

TOO SOON - Progression & Accumulation
GETTING READY - Warm-up & Preparation
GETTING SRONG - Spectrum Strength
PLANNING - Current Reality
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Answer These ?s
Why

are you doing what you are doing?

What

When

Is

are you doing?

are you doing it?

what you are doing event like or event specific?

Are

you making your athletes better or are you just making them
tired or predisposing them to injury?
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The Goal
At the end of the journey all physical
limitations must be eradicated and the
athlete is ready technically, tactically,
physically and psychologically to compete
to win in the competitive arena.

3M + 3P = Training System

Win the workout

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Complexity

Systems cannot be understood

simply by understanding the parts
- the interactions among the parts
and the consequences of these
interactions are equally significant.
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The Bodys Is Self

Organizing!

Dont turn energy systems &

muscles off & on
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Anatomical Structure determines

function, this determines exercise selection
and prescription

Big for a Reason!

10

Starting Point
Thorough & Complete PCA

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12

Big Picture

Goals & Objectives

Training Sessions

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Progression
Fitting pieces
together

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Variation

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Accumulation

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Training Effects
Acute -

Those that occur during the exercise

Immediate -

Changes from a single workout or training session

Cumulative Delayed -

Changes from a series of workouts

Changes over time

Residual -

Retention of changes after cessation of training

beyond a given time period
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Continual Adaptation

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Adaptation Time
Flexibility - Day to Day
Strength - Week to Week
Speed - Month to Month
Work Capacity - Year to Year
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Context is King

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Volume

Volume Loading - Precarious Balance

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Stimulus Threshold

22

Recoverability
Highly Individual
& Event Specific

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Seven Day Microcycle Plan (Single Session)

!
!
!

Preparation

Goals:
One

Two

Adaptation

Three

Four

Five

Application

Six

Seven

Notes:

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Seven Day Microcycle Plan (Multi-Session)

Preparation

Goals:
Emphasis

Day

Session

Session

One

Two

Adaptation

Three

Four

Application

Five

Six

Seven

Notes:
!

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Seven Day Microcycle Plan (Front Loaded)

50%

Preparation

Goals:
Emphasis

Day

Session

Session

One

Two

35%

Adaptation

Three

Four

15%

Application

Five

Six

Seven

Notes:
!

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Fourteen Day Microcycle Plan

Block:
Goals:

Microcycle:

Emphasis

Day
One

Preparation

Two

Session

Session

Three
Four
Five
Six

Application

Adaptation

REST
Seven
Eight
Nine
Ten

REST

Eleven

Active Rest

Twelve

Competition or Testing

Thirteen

Competition or Testing

Fourteen

Active Rest

Notes:
!

!
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Factors to
Consider in
Developing a Plan

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Qualities of Individual
Speed
Strength/Power
Stamina
Suppleness
Skill
Biological Age v Chronological Age
Injury History
Adaptability/Recoverability
Cognitive Ability
Level of Technical Development
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Gender

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24 Hour Athlete

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Monitoring
What you
see or
think you
see is only
the tip of
the iceberg
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Peaking

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Tapering

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Slow Leak

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Dulling the Knife

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Track & Field competition occurs in an

information-rich, dynamic environment that
requires complex coordination patterns to
produce optimum technique

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39

Give the athlete increasingly

complex movement problems to
solve

Stable/Predictable >>>Unstable/Chaotic

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3Rs
Routine
Repetition
Refinement
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Training Tools

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Want to do
Nice to Do

Need to Do
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Strength Training
Coordination training with appropriate
resistance to handle bodyweight,
project an implement, resist gravity and
optimize ground reaction forces

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Strength Training
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Doherty Strength
Power Index (DPI)
S1O S9

S8

S7

S6

S5

S4

S3

S2

S1

V1

V3

V4

V5

V6

V7

V8

V9

V10

V2

Ask yourself - Where do you perform?

Use DPI as a guide for exercise selection
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l
u
P

g
lin

DB One Arm Snatch

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Squatting

SLS

Training = Testing
Testing = Training

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Seated Single
Leg Squat

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Squat with Mini Band

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51

Spectrum Squats
#1 - Isometric
#2 - Loaded
#3 - Body Weight
#4 - Ballistic

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Lunge & Reach (Anterior)

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High Step-up

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Mini Leg Circuit II

Over Head Squat x 3

Lateral Lunge x 3 each leg
Lateral Step-up x 3 each leg
Ice Skater

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Bosch Exercises

20

Topics

20

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Hurdles
Overs

When

How
Where

Unders

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The Great Connector

Strengthen

Lengthen

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Linkage

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60

Core Training

On Your Feet

Patterns

Bracing
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All Training is
Core Training

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Get out of the saggital plane!

Rotate

Rotate

Rotate
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Flexibility
Mostability
The correct amount of motion, at the
correct joint, in the correct plane, at
the correct time.

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Remediate - Re-abilitate Daily

FUNdamental Work
Posture (Dynamic)
Balance
Coordination

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Why FUNdamental Work?

Sedentary Lifestyle
One Sided (Biased) Training
Poor General Fitness Background

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Warm-up & Preparation

1) Mini Band Routine (Band above ankles)
Sidestep
Walk - Forward/Back

Carioca

Monster Walk

2) Balance & Stability

Single Leg Squat (Hold each position five counts)
Straight Ahead
Side
Rotation
3) Basic Core Walking Forward & Back (3 Kg Med Ball)
Wide Rotation x 20
Tight Rotation x 20
Side to Side x 20
Chop to Knee x 20
Figure 8 x 20
4) Lunge & Reach Series( 2 reps in each plane Forward/Side/Rotational)
Reach Up
Reach Out & Down
Reach Across
5) Crawls
Jack Knife Crawl x 5 Creepy Crawl x 5
5) Active Stretch ( No more than two minutes)
Calf Hamstrings Psoas Lats Pecs
6) Coordination (All @ 30 meters x 2)
Skip
Crossover Skip
Side Step
Carioca
Backward Run
High Skip
High Skip with Rotation
7) Accelerations
4 - 6 x 40 to 60 meters
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Hip Series

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Hip Drop Series

Stepping Stones

Hip Drop Series

Forward

Step Down

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Balance Single Leg Squat with Mini Band

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o
y
l
P

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d
e
e
p
S

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Rope Skip Run

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Stick Run

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Testing = Training
Training = Testing
Cant afford to wait for testing
day or competition
Every drill, each rep is an opportunity
to evaluate

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Sometimes what you cant

see is more important than
what you can see!

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Gambetta
Sports Training Systems
P.O. Box 50143
Sarasota, Fl 34232
Phone: 941-378-1778
E Mail: gstscoach@gmail.com
Blog: functionalpathtraining.typepad.com
Twitter: @coachgambetta
www.gambetta.com
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