Aveenash Pandoo

High Performance Coach.

Aveenash Pandoo - former
Weightlifter from Mauritius who
after the lifting career decide to go
on study and then ended up taking
a coach job in South Africa. I did so
for 19 years and reach a
substantially good level but often
the lack of funding made it difficult
for a coach or a team to excel.

March of 2016, I took a contract as

High Performance Coach with
Indonesia Weightlifting to assist in
the preparation of the team to the
RIO Olympics. I took the challenge
head on and the rest was history.
Currently I am in the position as
Jawa Timur Weightlifting High
Performance Coach.
❖Excellent Genetics
❖Proper Coaching
❖Nutrition Strategy
❖Sport Science
❖Medical Support
❖The right environment (training facilities, food, family, etc.)

Other issues of secondary importance :

( clubs, comps, athlete education, selection, marketing, research,
etc.)
❖Strong belief culture comes before performance

❖Daily Training Environment

❖Questions ? as a High Performance Coach:

- Quality talent
- Quality coach
- Quality time
- Quality programme
- Quality medal.
Improvement in athletes ability,who will
perform with reliability, deliver the
performance at the right time
In Performance terms at our level,
‘QUALITY Coaching, Better Performance, More Medals !’
❖The federation, athlete, sports boards, country demands it
❖The press demands it
❖The Olympic Committee demands it
❖The Government demands it
❖And finally the people ( Public) demands it
VIDEO WILL BE PLAYED
ON DAY OF
PRESENTATION
 VIDEO WILL BE
PLAYED ON DAY
OF PRESENTATION
 Tennis

Crossfit Games
Volleyball
Tyrone
Pillay
*
 Nutritionist

HIGH PERFORMANCE COACH

Assistant
Strength Coach
+Condition
Expert

Physiotherapist COACH/
Athlet Massage Therapist
ATHLETE
e

Doctor
Psychologist
Exercise
Physiologist
 DEFENSIVE OFFENSIVE
COMPLEX
CLOSED
FIXED
PLAYS

OPEN
PASSION STRATEGIES
SKILL
SELF
CONTROL COMMITTMENT

EMOTION

ENERGIZE CONFIDENCE

PERFORMANCE PSYCHOLOGY

INTEGRITY FOCUS
CHARACTER

RESPECT PHYSIOLOGY NUTRITION

ENVIRONMENT
LEADERSHIP
HEALTH
TEMP
FITNESS
FACILITIES ALTITUDE

GEARING UP FOR HIGH

PERFORMANCE hwenger04
FACTORS FOR DEVELOPMENT
OF MAXIMUM STRENGTH
Physiological section of the muscle
Maximum Strength
Amount of Motor Unit Recruitment

Intensity Series Repetitions

80 – 90% (sub-max) 7 - 10 2-1

95 – 100% (max) 4-6 1

+ 100%
1-3 1
(supramaximal)
 FACTORS FOR DEVELOPMENT OF
SPEED STRENGTH
Level of Maximum Strength

SPEED STRENGTH number of fast-twitch fibers (FT)

Nervous System

Intensity Sets Repetitions

70 – 80%
7 - 10 2-1
(Intermediate)
85 – 90% (sub-
4-6 1
maximum)
 FACTORS FOR DEVELOPMENT
OF STRENGTH ENDURANCE
Level of base Endurance.
Strength Endurance Level of Maximum Strength
level to withstand stress of
endurance
Level of Technical Execution

Intensity Sets Repetitions

55 – 65% (light) 5-6 7-5

75 – 80%
6-7 5-3
(Intermediate)
85 – 95% (sub-
maximum) 7-8 3-2
DEVELOPMENT OF MAXIMUM
STRENGTH ENDURANCE.
Level of Strength endurance
Max Strength Level of Maximum Strength.
Endurance Athelte’s level of motivation
Level of aerobic and Anaerobic Capacity.

Intensity Sets Repetitions

90% (sub-maximum) 6 - 10 2-1

95% (maximum) 4-6 1

100% (maximum)
2-4 1

+ 100% (supramaximum) 1-2 1

RELATIONSHIP : INTENSITY-STRENGTH -AGE-REPETITIONS
Intensity Maximum
Speed
Strength Strength Strength
Age Strength
No maximum Endurance Endurance
Repetitions
% 70 - 80 60 - 70 55 - 65 75 - 85
10 – 12
Rep 3-2 4-3 8-5 3-2
% 75 - 85 65 - 75 60 - 70 80 - 90
13 - 14
Rep 3-2 3 7-4 3-2
% 80 – 90 (100) 70 - 80 65 - 75 85 - 95
15 – 16
Rep 3 – 2 (1) 3-2 5-3 2
% 85 – 95 (100) 75 - 85 70 - 80 85 - 95
17 – 18
Rep 3-2 4-3 8-5 3-2
90 – 100
% 90 – 100 (+100) 80 - 90 75 - 85
18 – 20 (+100)
Rep 2-1 2-1 3-2 2-1
90 – 100
% 90 – 100 (+100) 80 - 90 75 - 85
(+100)
*VIDEO WILL BE PLAYED
ON DAY OF
PRESENTATION
* The biggest challenge to date was the Olympic training month before
the start of the tapering.
TRAINING DURING THE HOLY MONTH OF RAMADAN.
Ramadan is when millions of Muslims fast throughout the month
and throughout the daylight hours. They are not permitted to drink
and eat during the days and are allowed only to do so at nights.
Muslim athletes may continue training and competing while
fasting.
➢Concerned on the negative effects of fasting on performance
➢Sleep –wake cycle change
➢Food and fluid intakes
➢Shift on the circadian rythms, etc, etc
 Adaptation during Ramadan
❖Training with caution with high monitoring during
daytime and evening.
❖Training time frames was adjusted to better gain
physical performance and also allow recovery to
take place.
❖Bodyweight, heart rate, hydration, mental and
physical readiness observed very closely. MUS
(medically unexplained symptoms.
❖Increased in protein in take through meals during
break of fasts,
❖Increased of quality electrolytes .
Results
Many PbS or near pbs were
achived during this period
MONITORING

Monitoring Training and Well-Being is

CRITICAL to Success.
This is WHY.
 Training Response is INDIVIDUAL

The Individual Load - Performance Relationship The Top Performance

105 Threshold is individual
Top Performance Overreaching and changes regularly,
100 based on:
• sport and non-
95 sport stressors
Performance

• fatigue
90 • sleep
• caloric intake
85 • hydration, etc.

80

75

70
Load Adapted from Foster C.
Physiological Perspectives in
Undertraining Optimum Zone Overtraining Speed Skating, 1996

©2015, FITSTATS Technologies, Inc.

❖ Have a multitude of objective measures available

❖Set realistic goals and progressively increase on them

❖Point out improvement and / or mistakes and be close to athletes.

❖Analysis of opponents and adopt a tactic/s

❖Utilise the power of silence to analyse and talk when needed with
reference to Cues to athletes.