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Yearly Training Plan

by Craig Patterson
USSAF National Team Coach 1997-2000
Co-founder of California Acro Team with former wife Tonya Case Patterson

and by Bobby & Julie Miller
Co-founders of the Wings Acro Team in California

[Editors Note: These are two separate documents. The material by Craig was given to me at the Super Clinic in Harahan at Elmwood Gymnastics Academy either in '98 or '99. The material from Bobby Miller was sent to me in 2002.]

CAT's Annual Training Plan

The training plan for Elite athletes follows the same basic concepts as the training plan for developmental athletes. (This training plan would also be used for athletes who are in long term partnerships, and who have been identified as future Elites.) However, training is focused more on long term goals, and the four period cycle must take into account an extended major competition period. The four period cycle for Elites is more typically as follows:

Post-Competition Period	November-January
Pre-Competition Period	February - March
Minor Competition Period	April - June
Major Competition Period	July - September

Local competition which take place early in the season require no special preparation for the Elite athletes. Instead, training remains focused on the goal of peak performances at their major competitions later in the season. It is assumed that Regional Championships, a major competition for developmental athletes, is actually a minor competition for Elite athletes. It only serves the function of qualifier for the upcoming National Championships The major competitions for Elite athletes will be Nationals, Team Trials, and World Championships.

 

CAT's Annual Training Chart

Wings Training Plan

A Year Plan

The "year plan" us broken into two six month periods.

6 month Periods

Each 6 month period is further divided into 3 smaller cycles.

The Breakdown of the Cycles

The Preparation Cycle & Competition Cycle is split into 2 smaller periods.

The Preparation Cycle periods;

The Competition Cycle periods:

CAT's Training Cycle Explained

Post Competition Period

It is very important to do long range planning for the Elite athletes during the post competition period. All skills should be evaluated, strengths and weaknesses identified, and goals discussed and agreed upon for the following season Elite athletes who are in training for World Championships need to utilize skills that match the international trends. It is especially important that the athletes are well rounded, and that the chosen skills match personalities and body types.

Strength

This is the season to focus on building muscle mass for bases, and increasing general strength for bases and tops Again, bases should use heavier weights and less repetitions, while tops need lighter weights and more repetitions. It is important to maintain sport specific strength by utilizing partner strength on a daily basis.

Flexibility

The increase in strength work requires an increase in stretching. Stretching should follow each strength training session during workout.

Individual Skills

Elite athletes should already have a strong foundation of individual skills which can be done to near perfection. It is important to use the Post Competition Period to find individual skills which are unique to the pair/group, and which can be done with personality and flair. Look for ways to do the same old skill with a new variation.

Choreography

Ideally all new choreography is completed during this time.

Pair/Group Training

The focus is on learning the new skills which are needed for the following National Championships, Team Trials, and Worlds. We usually spend more time on Balance, because those skills take longer to perfect. However, it is important to begin training the new skills which will be needed in Tempo CAT athletes are required to successfully perform close to 1000 repetitions of "Big Skills" before we consider the skill to be safely mastered. It is the responsibility of our athletes to chart numbers in their skill logs. Those types of skills must be started early in the season to allow time to complete the necessary number of repetitions.

Routines are at a minimum during this time period. However, it is important to spend time on the dance portions of routines, and to learn/clean all new choreography.

A typical 3 ½ - 4 hour Post Competition Period Elite workout for CAT athletes is as follows.

Pre-Competition Period

The focus of this time period is to start preparing for the upcoming competitions Athletes are moving towards routines with full pair/group and individual skills Strength training continues, with max strength training occurring early in the Pre Competition Period. The typical workout for CAT athletes is as follows:

Strength Training

As mentioned above, the maximum strength training should occur early in the Pre Competition Period. This can be accomplished by requiring the same or slightly increased amount of strength training, but shortening the time period allowed to complete the workout You will note that the amount of time allocated to strength is actually less during this period as compared to the last period. Towards the end of the Pre Competition Period, the athletes start to transition to more sport specific strength, and less work for bulk Again, it is critical to utilize partner strength as part of everv work

Flexibility

Flexibility continues for both bases and tops. It is important to stretch after every strength workout.

Individual Skills

Training time for individual skills is slightly decreased. Hopefully the skills to be used during the competition season have been selected, and it is only a matter of perfecting the skills.

Pair/Group Training

The Pre Competition Season is the start of full routine training on a regular basis Even though all skills may not be ready for inclusion in routines, it is important to perform routines with some type of skill in each slot. You may find it helpful to ask for a strength exercise instead of the planned skill. We often use a drill like handstand pushups, or straddle drills in place of balance skills, and tempo jumps for tempo skills Athletes should start working on partner skills using the dance before and after as part of the skill work. This will help ensure a seamless routines without ugly starts and stops.

Minor Competition Period

Training during this time period is very similar to that used for Developmental athletes. The primary focus is on routines, and the intensity of workouts is increased. This is the time period to build routine endurance, and routines should be run back to back, or with extra conditioning before or after the routines.

Major Competition Period

It is critical to determine the six week mini training cycle prior to the upcoming major competitions. The six week plan is outlined in the yearly training plan for developmental athletes. However, for Elite athletes, it must be closely followed for success in major meets.

During Weeks 6 and 5, the intensity of workout increases Skills should be done in sets, using the order of performance in routines. Athletes need to chart their success rate for each skill in a set. Coaches should examine the success rate of each skill carefully to determine if skill substitutions are necessary. Training of new skills stops almost entirely. Important Exceptions: high level skills which must be practiced year round and for which training must continue. For example, the triple salto.

During Weeks 4 and 3, workout intensity peaks We often use double workouts during this time period. You can expect fatigue to affect the athlete mentally, psychologically, and physically. It is important to have discussions with your athletes about this reality. Acknowledge the "tired factor" but do not allow it to be used as an excuse for poor performance. However, you should expect overall performance to drop. Closely monitor the level of fatigue and make adjustments in workout plans so as not to jeopardize the safety of the athletes.

Elite athletes should be training 9-12 routines per day. At least one set of Balance, Tempo, and Combined Routines should be done back-to-back, without rest in between. The second routine may require skill substitution to prevent iniury.

Week 2 starts the recovery period prior to competition The number of routines is decreased dramatically. Emphasis is place on routine performance to competition standard Dance should be done with a high level of energy, and focus should be intense. Simulate competition conditions as closely as possible.

Carefully evaluate skill performance, and make final decisions regarding skills to be used in the upcoming competitions. Ideally, all skills planned for the competition have a 100% success rate during this time period. Consider changing any skill which is not being performed at a minimum of 95%. The Skill Development Plan can be used to determine appropriate skill substitution is necessary,

Week 1 is the final preparation stage for competition. Use this week to build the confidence of your athletes. Mental training during this stage is very beneficial. Have athletes imagine walking into the competition arena, and visualize successfully performing their routines.

Week 0 Competition!!

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