NAAC Base Training Philosophy
Learn ~ Have Fun ~ Compete
Head Coach John Coffman’s Training Philosophy
General Training Philosophy
A. Sport practice/sport training is the main thing. Everything else is secondary to the sport training - strength, conditioning, nutrition, rest – everything.
B. Training intensity is directly proportional to competitive results.
C. Train as hard as possible, as often as possible, while staying as “fresh” as possible.
Swim Training Philosophy
A. Swimming technique, or skill, is the primary training factor; all other qualities are secondary and should still be optimized.
B. Quality of distances covered at high velocities will determine training effectiveness.
- This includes all competitive strokes as well as kicking!
C. Low volumes of high quality efforts are superior to high volumes of low quality efforts most often.
Strength & Conditioning Philosophy (S&C)
A. S&C work should compliment your sport, and should be at or near peak levels when heading into critical competitions.
B. Maximal strength is foundational to all other strength qualities.
Strive to exploit: F=m x a
C. Varied Conditioning means which cause the greatest adaptation(s) with the least disturbance to sport, with core conditioning and body- weight mastery emphasized.
Strive to exploit: P=w/t
S & C mastery allows the full expression of sport skills as well as increased durability.
The 10 Principles of Athletic Success
1. Have a Purpose
2. Follow a Plan
3. Give Effort
4. Be Consistent
5. Display Adaptability
6. Be Prepared
7. Competitive Cooperation
8. Control Your Attitude and Atmosphere
9. Be a Leader and a Follower
10. No Limits
“The Big 3”
Team: Learn Have Fun Compete
Swimmer: Training Eating Sleeping
Regeneration Made Simple
Nutrition
Convenience Leads to Success (CLS)
Establish a Weekly Ritual
Eating right is simple, not easy… Remember “3 of 5”
1. Eat a complete protein at each meal
Eggs, Meat, Fish/Seafood, Dairy, others…
2. Eat healthy fats daily
Coconut Oil, Olive Oil, Nuts/Seeds, Butter, Cream, etc...
3. Drink water most often
Use salt liberally, maintain a balance
4. Eat colorful Fruits & Vegetables
Orange, Red, Yellow, Purple, Blue, Green, etc…
5. Additional carbs are “Activity-dependent”
Workout Windows: Eating for practice & meets
Before Balanced Carbs, Protein and Fat 2 hrs prior
During Hydration (plus carbs over 1-2 hours)
After Carbs and Protein, liquid if possible
What works well for practices will work for meets.
Sleep
1. Total Time: 8+ hours/night, 60+ hours/week
Naps as extra sleep are great
2. Make it dark
No phone, ipod, computer, TV or nightlights
3. Keep it quiet (-ish)
No phone, ipod, computer, or TV – maybe “white noise”
4. Consistency: bed time/wake time/naps
Sleep cycles and hormone release
5. Establish a Nightly Routine
30 Minutes or so prior to sleep…
Reduce intense visual stimulation, dim lighting, blue-blockers, etc
Helpful Habits – ready for next day (school, lunch, swimming)
Healthy Habits – brush teeth, wash hands and face, water by bed
Extra Help needed...? Use What Works!
