How to plan your training sessions in a efficient way

1. Periodization in FUNCTIONAL
Max Icardi
BSc.Hon Sports Medicine
Founder of the Functional Training
Network
© max icardi WWW.FUNCTIONALTRAINING.NET

2. 2003
•Medical Faculty -University ofTurin
•Sport Medicine degree– University ofGlasgow
1. Founderof Functional Training
Academy
2. CEO Functional Training Network
3. Owner of Outside The Box
MAX ICARDI
1999
OTB

4. LOOK& FEEL OF A FUNCTIONAL TRAINING STUDIO

5. WHAT THEY DON’T TEACH YOU IN SCHOOL
TRAINING
• Periodization in Functional Training
• F.T. For Running
• F.T. For Golf
• FUNctional Games
COACHING
• What’s your excuse?
• The stages of Change
• Monitoring success
BUSINESS
• 6 steps of persuasion
• HELP! My agenda is full
• How to become a successful PT

6. All training must be for a purpose and be onvalid
principles. Itis no good if you do not knowwhy youdo
things and are left wondering whetherwhat youdo will
work.
ALWAYS DO THINGS FOR A REASON.
WHAT IS PERIODIZATION?
“Splitting a training year into periods and focusing on a
specific performance or fitness goal for each specific
period”
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7. PERIODIZATION INRUNNING...
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8. • Thetype of physiologicaldemandplacedonthe body willdictate
the specificadaptationthatwilloccurSPECIFICITY
• Tocontinueseeing gainsandimprovements fromanexercise
program, theprogram itself mustbecome increasinglymore
challenging.
PROGRESSION
• An above-normalstress appliedtoa system to elicitanenhanced
trainingresponseOVERLOAD
• Once initialadaptationshaveoccurred,withoutregular
stimulationthebody will tend to go back to theinitialstate.REVERSIBILITY
• It is importantthatanathletevarieshis/her trainingtoprevent
boredom. Switch between runningandcyclingfor endurance,for
example.
TEDIUM
(boredom)
THE PRINCIPLES OF TRAINING: S.P.O.R.T.
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9. WHY FUNCTIONAL TRAINING FOR SPORTS?
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10. CASE STUDY: RUGBY
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FUNCTIONALSKILLS
Kickingtechnique,tackling technique lifting
techniquein line-out,passing, scrumming
position...
FUNCTIONALMOVEMENT
Dynamic stability, flexibility, full rangeof motion, good movement control,
awareness, good posture, eye-handcoordination, . THISshould bethe focus of the
trainingof childrenand adolescents!!!!
FUNCTIONALPERFORMANCE
Aerobic and anaerobic endurance(VO2max, lactate
threshold...), specific strength & power
BUFFER ZONE!
Injuryprevention andnecessary to
avoid‘plateau’

11. The macrocycle consists ofall 52 weeks ofyour annual plan and therefore includes
all fourstages of a periodized training program(endurance,
intensity, competition andrecovery).
Because ofits length, you will almost certainly make changes toit throughout the
year. Think ofthe macrocycle as a“birds-eye” view ofyourannual trainingplan.
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12. Themesocyclerepresents a specific block of training
that is designed to accomplish a particular goal. For
example, during the pre-season phase, youmight
develop a mesocycle that is specifically designed to
enhanceyourfunctional stability and mobility.
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UNDERSTANDING THE VOLUME -INTENSITY RELATION
Based on the TrainingLoad principles, the Volumerepresents the hours of training (per week, per month..)while
the intensity canbe for example measured with RPE.

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15. Training duration
• Training volume usually referstothe duration oftraining (4 hours
running, 300km cycling, 1 hour weight lifting…)
Training intensity
• Training intensity referstohow hard the training is:
heartrate,oxygenconsumption, weight lifted, poweroutput, blood
lactate concentrationor RPE.
Training Frequency
• Howoften doesthe training occur (perday,perweek, permonth...)
UNDERSTANDING TRAININGVARIABLES
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18. • Havethem answerthe followingquestion “Howhardwasyourworkout?” accordingto
the RPEscale. Takethismeasure fromthe scaleabout 20 – 30minutesafter youhave
completed your workout.
• Theathletes shouldrate the session accordingtotheir overallfeeling of mental andphysical
exertion ofthe totaltrainingsession.
GETYOURATHLETES’TRAININGINTENSITYSCORES
• After recordingthe session RPE ofeach athlete, multiplytheir scores with the durationof the
session. Thiswillprovidethe coach with the athletes’ internalperception of totaltrainingload for
thatparticularsession. Youcan enter thesedata ona weekly or monthlybase.
MULTIPLYTHISSCOREBYTHEDURATIONOFTHE
SESSION
ANALYSEYOURDATATOGETRESULTS!
TRAINING LOAD CALCULATION

19. TRAINING LOAD CALCULATION
• Trainingload becomesthen an arbitrarynumber,expressed inunits. In order to make
comparisonbetween different sport activities.
TRAININGLOAD= Training Volume x Training Intensity
• is best expressed inMINUTESthanfor exampleKmsorKgs, per session, per week, per
month,per year...
Training Volume= TrainingDurationx Training Frequency
• %HRmax, lactateconcentration,% 1RM,Kcal/min,METs, RPE...
Training Intensity couldbeexpressed in:
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example: Training Load= session RPE x duration (minutes)
TL = 7x60= 420 units

20. TRAINING LOAD CALCULATION
Case study: Rugby

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Research andanecdotal evidence have shown that each athlete has a different tolerance totraining load 1. For example, if two
athletes complete the same training program,one maybe able totolerate the trainingload,resulting in an improved performance,
while the other maynot tolerate the training load,leading toan impairedperformance.
1. Foster,C., Daines,E, Hector,L, Snyder,AC andWelsh,R, (1996).Athletic
performancein relationto trainingload, Wis.Med.J.95:370–4.
“Experienced triathletes are
able to tolerate training
loads up to 7200 units
per week whereas other
trained triathletes show
signs of over-training when
their training load is
increased to approximately
6000 units per week”
TRAINING LOAD CALCULATION
Case study: Triathlon

22. Swimming 4k Cycling 180k Running 42k TOTAL
58’00” 4h41’35” 3h04’56” 8h50’45”
PERIODIZATION INFUNCTIONAL
TRAINING
Case study: Triathlon

23. CASE STUDY -TRIATHLON
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FUNCTIONALSKILLS
Swimming technique,aerodynamic
position on the bike,running
technique...
FUNCTIONALMOVEMENT
Dynamic stability, flexibility, full rangeof motion, good movement control,
awareness and good posture. THISshould be thefocus of the trainingof children
and adolescents!!!!
FUNCTIONALPERFORMANCE
Aerobic and anaerobic endurance(VO2max, lactate
threshold...), specific strength & power
BUFFER ZONE!
Injuryprevention andnecessary to
avoid‘plateau’

24. OFF-SEASON
PRE-SEASON
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25. OFF-SEASON
•KINETIC ASSESSMENT
•MOBILITY EXERCISES
•RUNNING TECHNIQUE DRILLS
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26. PRE - SEASON
•CORE STABILITY
•GENERAL FUNCTIONAL STRENGTH
•NEUROMUSCULAR ENDURANCE
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27. COMPETITION
•SPECIFIC FUNCTIONAL STRENGTH
•POWER
•ENDURANCE
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28. Stability Mobility Core Strenght Power Enduran
ce
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FUNCTIONAL TRAINING PERIODIZATION

29. WEEKLY FUNCTIONAL
TRAINING SESSIONS
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30. A FUNCTIONAL TRAINING mesocycle

32. THE BENEFITS OF A FUNCTIONAL
TRAINING PROGRAM
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1. IMPROVE THE ‘BASE OF THE
PYRAMID’
2. ALLEVIATE PAIN & REDUCE CHANCE

33. Thankyou, thankyou very much!
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