Kyle Hierholzer: Coaching the Multi Event Athlete

Kyle Hierholzer: Coaching the Multi Event Athlete

COACHING THE MULTI-EVENT
ATHLETE
Kyle W. Hierholzer
THE ATHLETE AND COACH WILL
EXPERIENCE THE FULL SPECTRUM
HIGHS
IN BETWEEN
LOWS
OVERVIEW
Identification / Study of Metrics
Monitoring/Gatekeeper
Transitional Control
3 C’s of Combined Event Training
Sample Training Plans
IDENTIFYING THE MULTI EVENT
ATHLETE
What are we looking for?
DECATHLON BODY METRICS
1995
Height: 6'2.5" (5'11.5" - 6'5")
Weight: 186 lbs (174 - 211 lbs)
2004
Height: 6'3.5" (5'10.75" - 6'6")
Weight 192 lbs (181 - 205 lbs)
2014
Height: 6'2.5" (6'0" - 6'5")
Weight: 186 lbs (176 - 209 lbs)
*Top Ten in the World
HEPTATHLON BODY METRICS
1995
Height: 5'10.25" (5'6" - 6'2.75")
Weight: 149 lbs (137 - 178 lbs)
2004
Height: 5'9.25" (5'3.75" - 6'2")
Weight: 141 lbs (117 - 180 lbs)
2014
Height: 5'9.25" (5'7" - 6'0.25")
Weight: 145 lbs (137 - 161)
*Top Ten in the World
DECATHLON AGE METRICS
1995
26.4 (23 - 32) Years
#1 - 29
2004
27.2 (23 - 34) Years
#1 - 30
2014
28 (24 - 31) Years
#1 - 29
*Top Ten in the World
HEPTATHLON AGE METRICS
1995
26.2 (21 - 31) Years
#1 - 22, #2 - 26
2004
25.7 (21 - 32) Years
#1 - 21, #2 - 28
2014
27 (21 - 32) Years
#1 - 21, #2 - 26
*Top Ten in the World
OTHER CHARACTERISTICS
Speed/Power Ability
Motor Learning Ability
Passion for Learning
Enjoyment of Variety
Generally Organized
Exhibit Overall Toughness or Resiliency
Monitoring Systems
GATEKEEPER
IN WHOSE BEST INTEREST??
One Voice
Value Added
Athlete Centered
Have a Plan
Minimum Effective Dose
SOOO….WHAT IF
Jump Coach Says…
Throws Coach Says….
Long Jump Approaches x 10
10 Stands
10 x 6 Step Take Offs
10 Glide Stops
Sprint Coach Says…
Block Starts 2 x 10, 20, 30 (3:00)
150, 120, 100, 80
Distance Coach Says…
45 minute morning Run
10 Full Throws
Strength Coach Says….
Yikes
TRANSITION STRATEGY
THAT’S HOW ITS DONE
ENERGY CONTROL
How athletes transition between events can have major impact
Poor performance can lead to energy too low
Great performance can lead to energy too high
5 minute rule
Process driven
Understand event specific demands (rhythm)
Watch out for traps
THREE C'S OF
MULTI EVENT
TRAINING
*From Original Paper by Cliff Rovelto
COMMONALITY - TEACHING
CARRYOVER
That which share a common bond or trait
Acceleration Mechanics
Striking
Rhythms
Enables efficient motor skill teaching
COMMONALITY - TEACHING
CARRYOVER
COMPLEMENTARY - AVOID
CONFUSION
o
o
o
o
o
o
o
That which completes or makes perfect
Produce enhanced results by order within sessions or order of training days
Restorative in Nature
Temp Session Following High Neuro Day
Shallower in the Pool
Deeper in the Pool
Similar Qualities with a Different Hit
COMPATIBLE - BANG FOR THE
BUCK
Existing together in harmony
Neuro Demands
Metabolic Demands
Technical Commonality
Ground Contact Times
DECATHLON SAMPLE WEEK
Early Season Training
MONDAY
Warm Up A
Multiple Throws – OHB, UHF, CP x 5
3-4 x LJ Approach Runs
6-8 x 6 Step Take Off’s
4-5 x Blocks over 3 Hurdles (3:00) reduced 2‘
Multiple Jump Rudiment x 20m
Warm Down
TUESDAY
Warm Up B
Shot Put Technique
Stand Throws x 5-6
Glide Stop x 5-6
600-500-400 (3:00) 70-75% effort
General Strength Circuits/Med Ball Circuit
Warm Down
WEDNESDAY
Warm Up B
Multiple Throws – OHB, UHF, CP x 5
4 x 30m with Sled
Pole Vault Drills
Multiple Jump – Rip Series
Warm Down
THURSDAY
Warm Up A
High Jump Approaches
6 Step Jump Session x 8-10
Javelin Med Ball Progression
General Strength/Core Circuits
Warm Down
FRIDAY
Warm Up B
Shot Put or Discus Technique
3 x 3 x 150 (1:00) (3:00) 80%
Hurdle Mobility
Warm Down
HEPTATHLON SAMPLE WEEK
Late Season
MONDAY
•
Warm Up A
•
Multiple Throws OHB, UHF, CP x 3
•
3 x 3Hurdles w/Commands from Block (3:00)
•
High Jump Approaches
•
HJ Jump Session – Full x 6-8
TUESDAY
Warm Up B
Shot Put Technique
3-4 x Stands
3-4 x Glide Stops
5-6 x Full Glides
Javelin Med Ball
Warm Down
WEDNESDAY
Warm Up B
LJ Approaches
Javelin Technique
Stands x 6
3 Step x 4
5 Step x 4
Warm Down/Javelin Mobility
THURSDAY
Rest/Therapy/Epsom Salt
FRIDAY
Pre Meet WU
MT OHB, UHF, CP x 3
Hurdles Hops 3 x 3
Starts
Warm Down
SATURDAY
Competition Warm Up
100H
200
4x400
Warm Down
SUNDAY
Rest/Therapy/Epsom Salt
REFERENCES
Cliff Rovelto, 3 C’s of Combined Event Coaching
Rick Maguire, Transitional Control in the Combined Events
THANK YOU
Questions
[email protected]