The Powerpoint Presentation on Long-Term Athletic Development delivered by Michael Johnson Performance's Global Performance Director, Lance Walker.

1. LTA D : A P P L I C AT I O N & S Y S T E M I N T E G R AT I O N

4. IN·NO·VATE
“Reveal the UNKNOWN, redefine the KNOWN and renew the
WORN.”

8. THE MJP TRAINING MACROCYCLE

9. ARE ATHLETES BORN OR DEVELOPED?

10. SPEED
STRATEGY
STRENGTH
SKILL
STAMINA
SUPPLENESS

11. SKILL
• Spatial
Orientation
• Kinesthetic
Differentiation
• Movement
Adequacy
• Rhythm
• Reaction
• Balance
SPEED
• Acceleration
(Accel)
• Maximum
Velocity
(MaxV)
• Angular
Agility
• Change-ofDirection
STRENGTH
• Absolute
Strength
(MxS)
• SpeedStrength
• StrengthSpeed
• StrengthEndurance
STAMINA
• Anaerobic
Lactic
• Anaerobic ALactic
• Aerobic
SUPPLENESS
• Mobility
• Stability
• Flexibility
STRATEGY
• Mental
• Nutritional
• Sensory
• Readiness

13. What
does
science
tell
us?
J
Sports
Sci.
2011
Sep;29(12):1337-­‐44.
Epub
2011
Jul
29.
Examination
of
birthplace
and
birthdate
in
World
Junior
ice
hockey
players.
Bruner
MW,
Macdonald
DJ,
Pickett
W,
Côté
J.
FINDINGS:
Players
who
were
“held
back”
a
year
(old
for
their
class)
were
statistically
more
likely
to
reach
elite/
professional
levels
of
competition.
ALSO,
same
statistical
finding
for
those
coming
from
SMALL
TOWNS
(multiple
sports
played
at
youth
level;
more
chances
to
get
playing
time
in
multiple
sports).
Message:
Late
sport-­‐specialization,
multi-­‐lateral
development,
and
confidence
is
key
to
athletic
success.

14. What
does
science
tell
us?
ScPresented
at
the
2011
Annual
Meeting
of
the
American
Medical
Society
for
Sports
Medicine.
April
30-­‐May
4.
Salt
Lake
City,
Utah.
.
The
risks
of
sports
specialization
and
rapid
growth
in
young
athletes.
KJayanthi
NA,
Pinkham
C,
Luke
A..
FINDINGS:
Young
athletes
(12-­‐14
y/0)
whose
sport
participation
was
75%
or
more
focused
on
one
sport
had
higher
injury
rates
(over
25%
more
injuries
vs.
those
spending
significant
time
in
multiple
sports).
MESSAGE:
Early
sport-­‐specialization/lack
of
multi-­‐
lateral
development
seems
to
increase
risk
of
injury
to
youth
sport
participants.

15. What
does
science
tell
us?
Scand
J
Med
Sci
Sports.
2011
Nov
3.
doi:
10.1111/j.
1600-­‐0838.2011.01408.x.
Accuracy
of
professional
sports
drafts
in
predicting
career
potential.
Koz
D,
Fraser-­‐Thomas
J,
Baker
J.
FINDINGS:
“No
correlation
of
draft
position
and
future
professional/career
success,
games
played,
points
scored.”
MESSAGE:
Development
is
a
long-­‐term
process
(even
after
age
18)!

16. The
Russians
knew
it
all
along…
"Two
studies
of
Soviet
children
in
the
1990s
reported
that
early
sport
specialization
did
not
lead
to
the
performance
advantages
that
were
expected.
Rather,
children
who
specialized
at
a
later
age
performed
better
and
were
injured
less/less
severely
than
those
who
specialized
earlier.“
VanSickle,
University
of
Indianapolis
2010

17. Challenge #1: Early Sport Specialization
ü
“Players are more skilled, but less athletic” (Gambetta).
ü
“Peak by Friday”—no long-term plan and early overemphasis on competition (always “in-season”).
ü
Increased risk to overuse injuries and plateaus (physical
“supply” doesn’t meet skill “demand”).
ü
“ESPN Highlight Syndrome”—over-emphasis on sports
skill practice vs. athletic skill development.
“Are your athletes committed to become the best
possible athlete that plays a given sport?”

18. Challenge #2: P.E. Curriculums
ü
“A general lack of commitment to effective physical
education in the U.S. has resulted in a general physical
ineptitude in the youth of America” (Balyi, 2003).
ü
Low (or no) exposure to basic motor skills (“…just roll the
ball out and pick up teams…”).
ü
Low teacher confidence in existing curriculum (best
teachers are in the ‘classroom’, not the gym/field).
ü
Sometimes P.E. isn’t a part of the base curriculum!?!?
“Are you developing your club’s ‘athletic IQ’?”

19. Challenge #3: “Working Out”
ü
S&C/Fitness programs are commonplace; few, if any are
adapted to optimize youth development.
ü
Many programs focus on increasing capacity of existing
skill sets instead of teaching/refining new.
ü
“Nobody Gets Hurt, But Nobody Gets Better”
ü
“Monkey-See, Monkey-Do”
ü
Kids get better despite what we do to them. Make
them fitter = make them better?
“Health preceeds fitness. Fitness preceeds
performance”

20. What
about
that
“10,000
Hour
Rule”?
• Founded
from
research
on
musicians
(not
athletics).
• New
research
on
athletics
supports
10,000
hours
of
sport-­‐relevant
preparation
is
MORE
effective
vs.
10,000
hours
of
sport-­‐specific
participation.
• Biggest
differences
between
expert
and
sub-­‐elite
happens
AFTER
10
years
of
sport
involvement,
not
during.
High
Ability
Studies,
Vol.
14,
No.
1,
June
2003
Early
Specialization
in
Youth
Sport:
a
requirement
for
adult
expertise?
JOSEPH
BAKER

23. 1970-2002: Riordan, Bompa,
Balyi, Bloom, Cote

24. Chronology
of
Athletic
Development
Phase
I
II
III
IV
V
VI
LTAD Terminology
(Scandinavia/British
Columbia)
Fundamental Phase
Learning to Train Phase
Training to Train Phase
Training to Compete Phase
Training to Win Phase
Retirement/Retaining
♂ 6-9 / ♀ 6-8
♂ 9-12 / ♀ 8-11
♂ 12-16 / ♀ 11-15
♂ 14-18 / ♀ 13-17
♂ > 18/ ♀ > 17
Post-competitive years
Initial Development Stage
General Development
Stage
Directed Stage
Initial Specialization Stage
Ultimate Specialization
Stage
N/A
7-9
9-11
12-14
15-17
18 and up
N/A
Drabik Terminology
(Eastern Europe)
Bompa Terminology
(Russia)
Initiation Stage
Athletic Formation Stage
Specialization Stage
High-Performance Stage
N/A
6-10
11-14
15-18
19 and up
N/A
Collegiate/Elite/Pro
Masters
Post-competitive
years
PHV
Pre-Adolescence
PE
Adolescence
Learn to Train
High School Prep
Post-Adolescence
College Prep
7-9
9-11
12-14
15-17
18 and up
(♂ 6-9 / ♀ 6-8)
Grades: 1,2,3
(♂ 9-12 / ♀ 8-11)
Grades: 4,5,6
(♂ 12-16 / ♀ 11-15)
Grades: 7,8,9
(♂ 14-18 / ♀ 13-17)
Grades: 10,11,12
(♂ > 18/ ♀ > 17)
College & Professional

27. GENERAL CHALLENGES TO THE CURRENT LTAD MODELS
•
•
•
•
•
•
Practicality (10,000 hr alottment)
Linearly Periodized vs. FSS/SSS Conjugate
Windows or Sensitive Periods
Strength Training Model
Power & Agility
“Empircal Observations”-Based

28. SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Windows of Accelerated Adapation to Training
DEVELO PMENT
AG E
6
7
8
♀
PHV
10
11
9
♂
PHV
12
13
VELO C ITY
(>30
yds )
S PEED
S TR ENG TH
C O D
(floor
drills / a ctive
a g ility)
re
♀
Ke y
Window
♂
Ke y
Window
15
ANG ULAR
AG ILITY
18
C O D
(s hort/ rd-­‐s top/ ta rt)
ha
s
S TR ENG TH-­‐ENDUR ANC E
MAXIMUM
S TR ENG TH
♀
Ke y
Window
F LEXIBILITY
(s ta tic)
♂
Ke y
Window
S TABILITY
(w/ ba llis tic
mobility)
♀
Ke y
Window
♂
Ke y
Window
♀
ANAER O BIC
♂
ANAER O BIC
S TAMINA
♀
Ke y
Window
♂
Ke y
Window
KIN
DIF F / V
ADEQ
MO
BALANC E/ PAT
O R IENT
S
R HYTHM
&
R EAC TIO N
♀
Ke y
Window
♂
Ke y
Window
MENTAL
S TR ATEG Y
17
♂
Ke y
Window
S PEED-­‐S TR ENG TH
AER O BIC
(C a pa city)
S KILL
16
AC C EL
(s ta rts /
0-­‐20
yds )
♀
Ke y
Window
MO BILITY
(minimize
L-­‐s pine
e xt)
S UPPLENES S
14
AC C ELER ATIO N
(20-­‐30
yds )
NUTR ITIO NAL
S ENS O R Y

29. DEVELO PMENT
AG E
6
7
8
♀
PHV
10
11
9
♂
PHV
12
13
VELO C ITY
(>30
yds)
S PEED
S TRENG TH
ANG ULAR
AG ILITY
18
AC C EL
(starts/0-­‐2 0
yds)
C O D
(short/hard-­‐s top/start)
S TRENG TH-­‐E NDURANC E
MAXIMUM
S TRENG TH
♀
Key
Window
F LEXIBILITY
(static)
♂
Key
Window
S TABILITY
(w/
ballistic
mobility)
♀
Key
Window
♂
Key
Window
♀
ANAERO BIC
♂
ANAERO BIC
S TAMINA
♀
Key
Window
♂
Key
Window
KIN
DIF F /MO V
ADEQ
BALANC E/S PAT
O RIENT
RHYTHM
&
REAC TIO N
♀
Key
Window
♂
Key
Window
MENTAL
S TRATEG Y
17
♂
Key
Window
S PEED-­‐S TRENG TH
AERO BIC
(C apacity)
S KILL
16
♀
Key
Window
MO BILITY
(minimize
L-­‐s pine
ext)
S UPPLENES S
15
AC C ELERATIO N
(20-­‐3 0
yds)
C O D
(floor
drills/reactive
agility)
♀
Key
Window
♂
Key
Window
14
NUTRITIO NAL
S ENS O RY

30. SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Windows of Accelerated Adapation to Training
• Too bored or too challenged vs. “critical period”
• “Window” indicates it will “shut”
• Does “window” training cause improved athleticism or just
help athlete reach genetic potential sooner (or more
completely realize athletic potential)?
• Increased rate of development periods does NOT equate to
increased sensitivity to said trait training.

31. SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Strength Training
• MxS increases seen in youth LT & HSP vs. mm CSA (Daigham,
2003)
• Guidelines for youth PRE’s (Faigenbaum)
• 2011 NATA position statement
• Power?
• Benjamin and Glow (2003): LT & HSP strength gains from
coordination & motor unit recruitment/pruning
• Strength predicts 70% variability in sprinting & 43% variability in
motor perf scores in 7-12 y/o (Teeple, 1975)

32. SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Stamina & Speed
•
•
•
•
•
Anaerobic gains in pre-PHV kids doesn’t stick
No speed improvement via fitness (Botcazou, 2006)
Mm stiffness changes from 0-20 years
Aerobic changes via economy across lifespan
Clark, 2011: train “fitness” instead of strength = increase
fracture risk

33. 1-2% per week?
That’s pretty
good.
Can we do it
better, faster,
more
impactfully?

34. CIRCA 2000 (40/60 YD DASH)—ROI ANALYSIS
Accel Bias
MaxV Bias
1/2-1/2
LT
HSP
CP

35. CIRCA 2005 (40/60 YD DASH)—ROI ANALYSIS
2:1 MaxV:Accel
2:1 Accel:MaxV
1/2-1/2
LT
HSP
CP

36. CIRCA 2010 (SHORT-SHUTTLE/ILLINOIS)—ROI ANALYSIS
COD emphasis
Ang emphasis
mixed ang/COD
LT-COD
LT-Ang
HSP-COD HSP-Ang
CP-COD
CP-Ang

37. Dynamic Warmup/Movement Prep
THE MJP TRAINING SYSTEM
• Pre-Hab/CET
• Mobility-Stability
• Motor Patterning/Neuromuscular Potentiation
Power & Reactivity
• SSC proficiency
• RFD Optimization
• Power application techniques (reducing “leaks”)
Movement & Speed
• Theme-specific sessions
• Linear, Angular, Rotational
• GeneralàSport-Relevant Progressions
Strength Development
• Proper firing patterns via technical mastery
• Closed-Chain Emphasis (Functional)
• Multi-joint/Multi-Plane/Multi-Speed Modalities
Metabolic Conditioning
• Sport-Relevant Progressions
• Sport-Relevant Testing & Prescription
• Stimulus-Specific Monitoring and Modulation
Recovery & Regeneration
• Recovery evaluation and monitoring
• Workload adjustments
• Integrated tissue management & fueling strategies
ü Curriculum Structure
ü Prioritized (agespecificàsportrelevant)
ü Tier-Conjugated
ü Biased
ü Laser-Guided
ü Adaptable
ü Inclusive (“Plinko”)
ü LTAD-Integrated

38. DYNAMICS
Foundation
(LT 9-11)
•
•
•
•
Key Targets: R&R, SO/BA, Dynamic Mobility
Daily routine; very general and consistent
Use of primitive patterns (crawling, rolling, etc.)
Skip or Jack series for thermogenics
Youth
Development
(HSP 12-14)
•
•
•
•
Key Targets: Flexibility, Postural Activation, & Reactivity
General theme-based progressions (MD-Linear)
Static hold and ballistic stretching (in-place)
Use of footwork ladders for thermogenics; PB for activation routines
Pro
Development
(CP 15-17)
•
•
•
•
Key Targets: Prehab, Mobility, Ballistic Movement Prep
Movement theme-specific progressions (MaxV-Accel; COD-Ang)
Pre-Val specific prehab; team/group “biased” prehab/activation
Last movement/intensity mimics next module demands

39. POWER/REACTIVES
Foundation
(LT 9-11)
Youth
Development
(HSP 12-14)
Pro
Development
(CP 15-17)
• Key Targets: Reactive-Response Footwork & BA/SO/MA/KD Plyos
• Translational jumps, hops; maintain R-R w/ Stab-R finish
• Partner throws/catches
• Key Targets:Vertical & Horizontal Displacement & R-R Throws
• Mixed translational & COD jumps, hops, bounds; Stab-RàSSC IntroàS-R
progression
• Teach landing mechanics using box progression
• Key Targets: RSI, SJ/CMVJ Optimization, & Horizontal Displacement
• Emphasis on COD jumps, hops, bounds; Stab-RàL-RàSSC IntroàS-RàShock-R
• Long-R and R-R throws

40. SPEED—LINEAR
• Key Targets: MaxV & General Speed Mechanics
Foundation
(LT 9-11)
• Technical: A & B-Series; minimal resistance/towing (overspeed?)
• Applied: 2:1 MaxV:Accel (>20yds); team/game-oriented; S-T-L MaxV progression
• Results: 30 yds & fly-in 10yd zone (20 yd fly-in)
• Key Targets: Mid-Range Accleration (20 yds) & MaxV Mechanics
Youth
Development
(HSP 12-14)
• Technical: A-Series (progressing to resisted marching & skipping)
• Applied: Balanced 1:1 MaxV:Accel emphasis; L-T-S MaxV progression
• Results: 20 yds & fly-in 10yd zone (30yd fly-in)
• Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds)
Pro
Development
(CP 15-17)
• Technical: A-Series (resisted towing); “Zero-Step” Mechanics
• Applied: 2:1 Accel:MaxV emphasis (Conjugated S-T-L & L-T-S MaxV progression)
• Results: 10 yds (first 3 steps)

42. SPEED—MULTI-DIRECTIONAL
Foundation
(LT 9-11)
•
•
•
•
Key Targets: Body Control (KD/MA/BA/SO) & Mid-Range Angular Agility
Technical: Reaction cue stop/start, timing loop runs, “F1 Drills”
Applied: Games from various start/end positions; link reactives & balance
Results: Illinois Agility; talk less, energy feedback > technical; 2:1-1:1 RI
Youth
Development
(HSP 12-14)
•
•
•
•
Key Targets: Reactive Footspeed & Mid-Range Angular Agility
Technical: Introduce angular “Everydays”; progress to resisted-assisted COD
Applied: Integrate short COD w/ long angular (Parisi Strings); integrate plyos
Results: L-Drill, Arrowhead; 3:1-2:1 RI
Pro
Development
(CP 15-17)
•
•
•
•
Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds)
Technical: Integrate “Everydays” into dynamics; resisted-assisted COD
Applied: Resisted-assisted short-range COD; mid-range assisted decel
Results: Short-shuttle, compass, reaction box, degree cut progression

43. SPEED TECHNIQUE VS. SPEED APPLICATION

44. FORCE (STRENGTH TRAINING)
Foundation
(LT 9-11)
• Key Targets: Strength-Endurance, Isometrics, & Motor Pattern
Acquisition
• Primarily bodyweight, bars, bands, balls; “weightroom” movements
• Intensity modulated via tempo (on-command cues & isometric holds) & density of
circuits (1:1-2:1 RI)
Youth
Development
(HSP 12-14)
• Key Targets: Explosive-Strength, Speed-Strength & Motor Pattern
Refinement
• Early-stageàFW progressions w/ explosive power loads for technical dev
• Late-stageàmove to more speed-strength loads; goal setting based on LBM
• Intensity modulated via tempo & technique mandates; +3-5RM intensities
Pro
Development
(CP 15-17)
•
•
•
•
Key Targets: Reactive Strength, Strength-Speed, & Starting Strength
Rep/set schemes up to +2RM Intensities; bar speeds remain >.45 m/s
Emphasis on loading V-Drive,V-Draw, H-Pull, H-Push patterns
Emphasis on V-Pull,V-Push, H-Drive, H-Draw patterns as supporting moves

46. MOVEMENT PROGRESSION:V-DRIVE
Sets per
Movement
Reps per
Set
12-14
1-2
Timed
Tempo
(15-30
sec)
RM+3-5
14-16
2-3
8-12
RM+2-3
16-18
3-5
6-10
RM+2
Step 1
Age
SMART
Loads
Step 2
Step 3
Our first
loaded
squat:
FRONT
SQUAT

47. METABOLICS (CONDITIONING)
Foundation
(LT 9-11)
•
•
•
•
Key Targets: Aerobic Capacity
Overall training duration lower per day (MJP=1 hour only)
Keeping RI 2:1-1:1 throughout (CAREFULLY monitor attention/effort)
Timed runs for distance (max distance covered in 2-5 minutes)
Youth
Development
(HSP 12-14)
•
•
•
•
Key Targets: Balanced Aerobic & Anaerobic Capacity
2:1-3:1 RI during training
Agility strings at end of speed application; can use LSD as finishers
YIRT Level 1, 12-min run
Pro
Development
(CP 15-17)
•
•
•
•
Key Targets: Anaerobic-Lactic Power
3:1-5:1 RI with all speed & plyos
Keep conditioning work at end of routine
Speed-endurance work vs. LSD/conditioning;YIRT Level II, 300 Shuttle

48.
Linear/Short-Lactic
MD/An-ALac
Linear/Long-Lactic
Aerobic System
Shuttle Progression
Short Range-COD
Interval/Striders
LSD-Fartleks
"strong run/strength builder"
"pace/direction change"
"cruise/speed builder"
"jog/base builder"
Tempo 100s x 8 (walk across endzone); total time <8min
2 x 50 yd ladder down 1:20/1:40 (3:00)
Tempo 100s x 8 (walk across endzone); total time <8min
HRZone Continous Run
20 min (HR Zone 1)
2010 FC Dallas Fitness Training Progression
week #
Phase
Intensity
1
1
2
AND/OR
or track work:
MD Ladder Series (2e; :20s RI)
3 x 200yd :34/:42 (1:30)
Tempo 100s x 10 (walk across endzone); total time <10min
2
or shuttle work:
8 x doubles :18/:24 (:45)
Short Shuttle x 3 (:45)
Tempo 100s x 10 (walk across endzone); total time <10min
HRZone Continous Run
or shuttle work:
Long Shuttle x 6 :13/:15 (:45)
OR
22 min (HR Zone 1-2)
10 x doubles :18/:24 (:35)
Adaptive Phase
3-Cone x 3 (:45)
4 x 200yd :32/:42 (1:30)
Tempo 100s x 12 (walk across endzone); total time <12min
(60-70% Max
3 x 50 yd ladder down 1:20/1:40 (3:00)
Tempo 100s x 12 (walk across endzone); total time <12min
HRZone Continous Run
Workload)
or shuttle work:
4
24 min (HR Zone 1-2)
1 x 300yd :55/:65 (2:00)
3 x 200yd :32/:40 (1:30)
4 x 100yd :17/:20 (:35)
12 x 50yd x :7/:9 (:35)
5
OR
MD Ladder Series (2e; :15s RI)
3
AND/OR
3 x triples :24/:32 (1:00)
3 x doubles :18/:24 (:35)
3
Short Shuttle x 3 (:45) w/ VEST-10
Tempo 100s x 12 (walk across endzone); total time <12min
HRZone Continous Run
26 min (HR Zone 1-2)
4 x 200yd :32/:38 (1:30)
2 x FC Fartlek Run
4 x 50 yd ladder down 1:20/1:40 (3:00)
Diagonal Pitch Run-Run-Jog
HRZone Continous Run
or shuttle work:
AND/OR
1 x 3 (RI=2:00) OR
28 min (HR Zone 1-2)
3 x quads :32/:38 (1:30)
MD Ladder Series (2e; :10s RI)
3 x 300yd :52/:62 (2:00)
OR
2 x 200yd :32/:38 (1:30)
3 x FC Fartlek Run
Short Shuttle x 4 (:45) w/ VEST-10
Diagonal Pitch Run-Run-Jog
HRZone Continous Run
or shuttle work:
Long Shuttle x 11 :13/:15 (:45)
1 x 4 (RI=2:00) OR
30 min (HR Zone 1-2) OR
4 x quads :30/:36 (1:30)
3-Cone x 4 (:45)
8 x 200yd :32/:38 (1:30)
4 x FC Fartelk Run
18 x 50yd x :7/:9 (:35)
Extensive Phase
OR
16 x 50yd x :7/:9 (:35)
6
2 x 300yd :52/:62 (2:00)
7
OR
3-Cone x 3 (:45)
14 x 50yd x :7/:9 (:35)
5
Long Shuttle x 9 :13/:15 (:45)
6
or shuttle work:
5 x triples :24/:32 (1:00)
40 yard progressive shuttles
Diagonal Pitch Run-Run-Jog
3 x FC Fartlek Run
or shuttle work:
(jog 30--sprint 10, jog 20--sprint 20, jog 10--sprint 30, sprint
40)
1 x 5 (RI=2:00) OR
OR
(70-80%
Max Workload)
9
7
2 fives :40/:46 (1:45)
8
4 x 300yd :52/:60 (2:00)
4-Pattern Position Metabolics (w/ ball)
2 x 3 min each (2:00 RI)
14 x 50yd x :7/:9 (:21)
10
2 sets (RI = 60s)
2 quads :30/:36 (1:30)
Short Shuttle x 3 (:45) w/ VEST-10
Diagonal Pitch Run-Run-Jog
4 x FC Fartlek Run
or shuttle work:
Long Shuttle x 8 :13/:15 (:45) w/ VEST-10
2 x 3 (RI=2:00) OR
OR
2 sixes :48/:54 (3:00)
3-Cone x 2 (:45)
2 x 300yd :52/:62 (2:00)
4-Pattern Position Metabolics (w/ ball)
2 fives :40/:46 (2:00)
4 x 200yd :32/:38 (1:30)
1 x 4 min each (2:00 RI)

49. REGENERATION
Foundation
(LT 9-11)
• Monitor: Happiness scale, hydration test (pee report); subjective attention span/
affect
• Manage: Hydration breaks w/ coach, food fuel post (bring a snack); no contrast or
cryotherapy
• Sleep: 9.5-10hrs (+30min nap b/w 2-4pm); 15-30 min routine timeframe
Youth
Development
(HSP 12-14)
• Monitor:VERY IMPORTANT STAGE; RPE, self-esteem rating, sleep report; RHR, BW,
PHV, PWV
• Manage: per LT, plus meal timing, pre-post fueling, contrast showers, self-MFR,
visualization/relaxation
• Sleep: 9 hrs (+30min); early AM sunlight routine
Pro
Development
(CP 15-17)
• Monitor: HRV, BW, RPE, fatigue scale, sleep log (recovery scoresheet)
• Manage: per LT,HSP; plus active recovery/regen programming (Yoga, Pilates,
Hydrotherapy, Cryotherapy, Compression; nutritional fueling pre-, during-, post-, presleep, pre-nap
• Sleep: 8-10 hrs (+30min); monitor stress insomnia; goal = 70hrs/week

50. Name:
REGENERATION POINT SYSTEM
Standard Recovery Strategy
Week 1
Nutrition
Week 2
9 points
M
T
W
U
F
2
2
2
1
2
2 points
M
T
W
U
F
1
1
4 points
M
T
W
U
F
3
1
3 points
M
T
W
U
F
1
2
3 points
M
T
W
U
F
2
1
TOTAL POINTS POSSIBLE
21 points
BONUS Recovery Points:
(+9 pts)
M
T
W
U
F
SA
(+1)
(+1)
(+1)
(+2)
(+2)
(+2)
Breakfast (at least 1.5 hours before workout)
Lunch
Dinner
Pre-Workout Snack (20 min before; 2:1 CHO/PRO Ratio)
Post-Workout Shake (w/in 20 min; BW *.5 = g CHO; BW *.2 = g of PRO)
Hydration
Pre-Workout Urine Color: Clear
Post-Workout Urine Color: Clear
Sleep & Rest
8-9 Hours Restful Sleep (2 pts for 7-8; 1 pt for 6-7)
20-90 Minute Nap
Relaxation & Emotional Status
Fully Relaxed/Feet UP Within 60 Minutes Post-Workout
No Daily Psycho-Social Stress (1 pt if "mild" stress)
Stretching/Cooldown
8-10 Minute Cooldown/Cardio Flush Post-Workout
8-10 Minute Stretch Routine Post-Workout
12 Minute Post-Workout Contrast Bath (2:1 Hot:Cold)
10 Minute Post-Workout Self MFR Routine (TP/FOAM)
10 Minute Post-Workout VIBE Routine
50 Minute Massage (off-day)
30 Minute Hyperbaric Chamber Session (off-day)
15 Minute Post-Workout Compression Therapy Session
SA
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
SU
M
T
W
U
F
SA
SU
Week 3
SA
SU
SA
SU
SA
SU
SA
SU
SA
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
M
T
W
U
F
SU
M
T
W
U
F
SA
SU
SU
SA
SU
SA
SU
SA
SU
SA
SU
TOTAL Recovery Points Per Week:
Optimum pts per week = 160-180
Minimum pts per week = 140-150
Poor recovery < 120 pts
Adapted from Kentaa and Hassmen, 1999. Train Smart: Avoid Overtraining Syndrome, Stockholm: SISU Idrottsbocker.
200+ pts
possible
SA
SU
SA
SU
SA
SU
SA
SU
SA
SU

51. 10,000 HOURS (INCLUDING COMPETITIONS)
Foundation
(LT 9-11)
Youth
Development
(HSP 12-14)
Pro
Development
(CP 15-17)
• SSSà5 hrs/week
• FSSà15 hrs/week
• SSSà8 hrs/week
• FSSà12 hrs/week
• SSSà10 hrs/week
• FSSà10 hrs/week
Lloyd, 2012: FSS
proceeds throughout
the lifespan?
Oliver, 2011: FSS
proficiency precedes
optimum SSS?
Is this even realistic?
Elite
(C/E 18+)
• SSSà15 hrs/week
• FSSà5 hrs/week

52. …AND WHAT ABOUT THE PRO (COLLEGIATE/ELITE)
Pro
• Evaluate & Bias
• Integrate
(18+) • Conjugate

53. “When”
to
Develop:
Dedicated
or
Integrated
Off-­‐Season:
1-­‐3
hrs/day;
3-­‐6
d/week.
In-­‐Season:
30-­‐60
min;
2-­‐3
d/week
Dynamic
Warmup/Movement
Prep
Dynamic
Warmup/Movement
Prep
• Dedicated
15-­‐20
minutes
• Dedicated
15-­‐20
minutes
Power
&
Reactivity
Power
&
Reactivity
• Dedicated
15-­‐30
minutes
• INTEGRATED
w/
PRACTICE
Movement
&
Speed
Movement
&
Speed
• Dedicated
30-­‐45
minutes
• INTEGRATED
w/
PRACTICE
Strength
Development
Strength
Development
• Dedicated
30-­‐45
minutes
• Dedicated
30-­‐45
minutes
Metabolic
Conditioning
Metabolic
Conditioning
• Dedicated
10-­‐15
minutes
• INTEGRATED
w/
PRACTICE
Recovery
&
Regeneration
Recovery
&
Regeneration
• Dedicated
10-­‐15
minutes
• Dedicated
10-­‐15
minutes
Performance
Coach:
Integrates
Athletic
Development
into
Sport
Training
Sessions

54. HSP
(12-­‐14)
CP
(15-­‐18)
LT
(9-­‐11)
Dynamic
Prep
Dynamic
Prep
Dynamic
Prep
• Flexibility
• Spatial
Orientation
• Stability
• Movement-­‐Specific
Motor
Patterns
• Mobility
• Rhythm
&
Reaction
Power
Power
Power
• Kinesthetic
Differentiation
&
Balance
• Deceleration/SSC
Intro-­‐Response
Plyos
• Rotational
Stabilization
• Short-­‐Response
Plyos
• Reactivity
• Stabilization-­‐Response
Plyos
Movement
Movement
Movement
• Speed-­‐Play
Acceleration
(Gears)
• Deceleration
&
Short
COD
• Starting/Stopping
Strength/Speed
• Short-­‐Range
Acceleration
• Max
Velocity
• Long
Agility/Footwork
Quickness
Strength
Strength
Strength
• Progressive
Tempos
• RFD
Progressions
&
Curriculum-­‐Based
Technical
Progressions
• Isometric
and
Load-­‐Limiting
Tempos
• Sport-­‐Relevant
Technical
Progressions
• Steady
Tempos
&
Multi-­‐join
ROM
• Volume
Progressions
&
Technique
Understanding
Metabolics
Metabolics
• Multi-­‐directional
2-­‐3:1
Intervals
• Longer
RI’s
with
non-­‐conditioning
modalities
• 3-­‐4:1
Intervals
• Sport-­‐Relevant
Progressions
Regeneration
• Static
Flexibility
• Film
Review/Group-­‐Evaluation
Session
Regeneration
• Self-­‐MFR,
Contrast
Baths
• Integrated
fueling
strategies
Metabolics
• LSD
&
Circuits
• Linear
1:1
Intervals
Regeneration
• Movement
Adequacy
Activities/
Games
• Verbal
Feedback
Sessions/Reward
Systems

55. 6051 Alma Drive, McKinney, TX 75070 – USA
www.michaeljohnsonperformance.com
/MJP360
@MJP360