The Development of The Development of Antony JamesAntony James

8 Years To 21 Years8 Years To 21 YearsScottish Swimming Coaching Seminar 2011Scottish Swimming Coaching Seminar 2011

Jon RuddJon RuddHead Coach Plymouth Leander Swimming Head Coach Plymouth Leander Swimming & Director of Swimming Plymouth College& Director of Swimming Plymouth College

A Team In Its 12A Team In Its 12thth YearYear……

Random Interesting AJ FactsRandom Interesting AJ Facts……Started In The PL LearnStarted In The PL Learn--ToTo--Swim Scheme At TheSwim Scheme At The

Age Of 6 YearsAge Of 6 YearsOne Quarter ChineseOne Quarter ChineseNever Competed At EYOF Or Never Competed At EYOF Or EJCEJC’’ss. Missed Out. Missed Out

Junior International Swimming CompletelyJunior International Swimming CompletelyWC Potential & Butterfly National Event CampsWC Potential & Butterfly National Event Camps

Struggled With His SingleStruggled With His Single--Mindedness On 100 FlyMindedness On 100 FlyBAGCATBAGCAT’’ss Would Have Labelled Him A FailureWould Have Labelled Him A FailureSwimming Life Has Been ASwimming Life Has Been A

Rollercoaster Of Ups And DownsRollercoaster Of Ups And DownsFamily, School & Life In PlymouthFamily, School & Life In Plymouth

2001 2001 –– 2003...2003...2001 (11 years 2001 (11 years NAGNAG’’ss Sheffield)Sheffield)50 Fly (550 Fly (5thth) and 50 B/K (6) and 50 B/K (6thth))5050’’s At s At NAGNAG’’ss Did Us No FavoursDid Us No Favours

2002 (12 years 2002 (12 years NAGNAG’’ss Sheffield)Sheffield)Silver 100 Fly (64.2)Silver 100 Fly (64.2)Bronze 200 Fly Bronze 200 Fly -- His Loathing OfHis Loathing Of

The 200 Was Already CementedThe 200 Was Already Cemented

2003 (13 years 2003 (13 years NAGNAG’’ss Sheffield)Sheffield)Gold 100 Fly 60.5 (0.01 Win)Gold 100 Fly 60.5 (0.01 Win)Bronze 400 IM (Bronze 400 IM (BackendingBackending BeckerlegBeckerleg!!)!!)

2004...2004...2004 (14 years 2004 (14 years NAGNAG’’ss Sheffield)Sheffield)Gold 100 Fly 57.40Gold 100 Fly 57.40Two GBR Age Records (100 & 50 At The Split)Two GBR Age Records (100 & 50 At The Split)Bronze 200 Fly (60Bronze 200 Fly (60--74!) 74!) –– The Event Is Doomed!!The Event Is Doomed!!

2004 (14 years GBR Short Course Manchester)2004 (14 years GBR Short Course Manchester)GBR Short Course Record 100 Fly 55.9 (Briefs)GBR Short Course Record 100 Fly 55.9 (Briefs)Missed 50!Missed 50!Unofficial Time Trial...Unofficial Time Trial...

2005 2005 –– 2006 Wilderness...2006 Wilderness...2005 (15 years 2005 (15 years NYCNYC’’ss Sheffield)Sheffield)Mentally Fails To Cope With Double Age BandMentally Fails To Cope With Double Age BandNo MedalsNo MedalsNo FasterNo FasterNo ConfidenceNo Confidence

2006 (16 years 2006 (16 years NYCNYC’’ss Sheffield)Sheffield)Even WorseEven WorseNo NationalsNo NationalsCoach Loses Patience...Coach Loses Patience...Feels Like The EndFeels Like The End

2007 2007 –– 2008 The Comeback...2008 The Comeback...2007 (17 years National Speedo League Final2007 (17 years National Speedo League FinalSheffield)Sheffield)56.50. The First Step Forward In Over 2 Years56.50. The First Step Forward In Over 2 YearsThe Team Event Forced Him To PerformThe Team Event Forced Him To Perform

2008 (18 Years Olympic Trials Sheffield)2008 (18 Years Olympic Trials Sheffield)53.4 Heats (LZR Legs) 53.4 Heats (LZR Legs) –– GBR Age RecordGBR Age RecordOpened in 24.8 Opened in 24.8 –– GBR Age RecordGBR Age RecordFinal Much Slower Than Heat Following DayFinal Much Slower Than Heat Following DayHe Learns Value Of Swim Down & I Learn ValueHe Learns Value Of Swim Down & I Learn Value

Of LA Checks In Swim DownOf LA Checks In Swim Down

2008 2008 –– 2009...2009...2008 (18 Years GBR Team Tri2008 (18 Years GBR Team Tri--Nations Quebec City)Nations Quebec City)Needed International Swimming!Needed International Swimming!GBR Age Record 50 Fly In Official Time TrialGBR Age Record 50 Fly In Official Time Trial100 Was Poor. Is He A Choker??100 Was Poor. Is He A Choker??

2009 (19 Years World LC Trials Sheffield & Glasgow)2009 (19 Years World LC Trials Sheffield & Glasgow)Second At Trials. Confident Of QualifyingSecond At Trials. Confident Of Qualifying53.4 53.4 –– 52.0 This Season52.0 This SeasonOne Of The Few One Of The Few JakedJaked’’ss In Glasgow...In Glasgow...Second 25 Issues CommenceSecond 25 Issues CommenceVery Very VeryVery Down (& Emma...)Down (& Emma...)

2009...2009...2009 (19 Years ASA Senior Nationals Sheffield)2009 (19 Years ASA Senior Nationals Sheffield)Did Not Want To Do This! WasnDid Not Want To Do This! Wasn’’t At Worldt At World’’s s ––

Emma Was And I Was...!Emma Was And I Was...!51.8!! Chin Right Up51.8!! Chin Right Up2009 (19 Years GBR Short Course Leeds)2009 (19 Years GBR Short Course Leeds)GBR Senior Record 100 Fly 50.4GBR Senior Record 100 Fly 50.4Equalled GBR Senior Record 50 Fly 22.8Equalled GBR Senior Record 50 Fly 22.8HTF Speed & Beating The WaveHTF Speed & Beating The Wave2009 (20 Years European Short 2009 (20 Years European Short ShortShort Course Istanbul)Course Istanbul)First Recognised International. Three FinalsFirst Recognised International. Three FinalsLast Shiny Suit Meet And CouldnLast Shiny Suit Meet And Couldn’’t Wait To Get Ridt Wait To Get Rid

Of Them!Of Them!

2010...2010...2010 (GBR LC Championships Sheffield)2010 (GBR LC Championships Sheffield)Underperformed. Edgy. Talked Himself Out OfUnderperformed. Edgy. Talked Himself Out Of

PerformancePerformanceNeeds Second Trials. Never The Easy Way!Needs Second Trials. Never The Easy Way!2010 (European LC Championships Budapest)2010 (European LC Championships Budapest)Has To Taper To Make CWG CutHas To Taper To Make CWG CutSwim Off In 50 Fly For Semi Swim Off In 50 Fly For Semi –– Finish!!Finish!!Final 100 Fly 52.67 Makes CWG Cut (Phew!)Final 100 Fly 52.67 Makes CWG Cut (Phew!)2010 (ASA National Championships Sunderland)2010 (ASA National Championships Sunderland)Too Risky Not To GoToo Risky Not To GoTaper Implications As Goes 52.66 To WinTaper Implications As Goes 52.66 To Win

2010...2010...2010 (Commonwealth Games New Delhi)2010 (Commonwealth Games New Delhi)Tenerife Preparation Camp Tenerife Preparation Camp –– Psychological CampPsychological CampProfessionalism And DisciplineProfessionalism And DisciplineSecuring Medley Relay A BonusSecuring Medley Relay A BonusA Medal A Bonus, Particularly SilverA Medal A Bonus, Particularly Silver52.50 Progresses 52.50 Progresses ‘‘SummerSummer’’ Meets 1Meets 1--3 (24.76 3 (24.76 -- 27.74)27.74)Five 52 100 FlyFive 52 100 Fly’’s Across the Summers Across the Summer

A Change In ApproachA Change In ApproachUp To 2008, Preferred 50 And Was Frustrated That ItUp To 2008, Preferred 50 And Was Frustrated That It

Was Not An Olympic Event And That It Was Not AWas Not An Olympic Event And That It Was Not ASelection EventSelection Event

From 2009, Change Of Approach To What WasFrom 2009, Change Of Approach To What WasImportant Improved The 100 But Made 50 SufferImportant Improved The 100 But Made 50 SufferNow Will Often Go Faster In 50 Split Of A 100 ThanNow Will Often Go Faster In 50 Split Of A 100 Than

In The 50 At The Same MeetIn The 50 At The Same MeetFrom A Front End And Hang On Merchant To AFrom A Front End And Hang On Merchant To A

Backend Beauty! He Has BES Virtually All Season &Backend Beauty! He Has BES Virtually All Season &Rarely Has FES Without RestRarely Has FES Without RestStill Scared Of The 200...!Still Scared Of The 200...!

Monday, Wednesday & Friday amMonday, Wednesday & Friday amLand & Pool Land & Pool CombisCombisWeights Monday & Wednesday, Circuit FridayWeights Monday & Wednesday, Circuit FridayGym 0530 Gym 0530 –– 06500650Pool 0655 Pool 0655 –– 07450745Short Pool WarmShort Pool Warm--UpUpConcept Is To Utilise Fibres Stimulated In Gym InConcept Is To Utilise Fibres Stimulated In Gym In

Pool; NonPool; Non--Specific Fast SwimmingSpecific Fast SwimmingSponge/Cups/Cord Resistance For ReSponge/Cups/Cord Resistance For Re--StimulationStimulationAssisted Swimming For Assisted Swimming For OverspeedOverspeedForm & Posture @ SpeedForm & Posture @ SpeedDraftingDraftingAssisted TurnsAssisted TurnsRemoval (?) KickRemoval (?) Kick

Wednesday pmWednesday pm1400 1400 –– 1600 Gives Him An Evening Off Mid Week1600 Gives Him An Evening Off Mid WeekSocial, Chilled, Feel Good FactorSocial, Chilled, Feel Good FactorElements Of ChoiceElements Of ChoiceFixing Drills & ProgressionsFixing Drills & ProgressionsUnderwater Filming (Imbalance)Underwater Filming (Imbalance)Inverted Underwater Power DrillsInverted Underwater Power DrillsTechnical Work On CordsTechnical Work On Cords

(Pull Pathways) Transfer Into Pool(Pull Pathways) Transfer Into PoolFloatation, Posture & FormFloatation, Posture & FormMed Ball Games (Hypoxic)Med Ball Games (Hypoxic)DTTP Rest Intervals (DP!)DTTP Rest Intervals (DP!)

Tuesday pm, Thursday pm & Saturday amTuesday pm, Thursday pm & Saturday amQ Sets 48/48/36 Hours ApartQ Sets 48/48/36 Hours ApartSaturday Either 0600Saturday Either 0600--0815 Or 08150815 Or 0815--1030 (Alternate1030 (Alternate

Weeks): Body Clock Aligned For Fast am HeatWeeks): Body Clock Aligned For Fast am HeatSwimming (?)Swimming (?)Tuesday 1845Tuesday 1845--2100: Body Clock Aligned For Evening2100: Body Clock Aligned For Evening

Finals (??)Finals (??)Thursday 1545Thursday 1545--1745: Body Clock Aligned For1745: Body Clock Aligned For

Afternoon Finals (???)Afternoon Finals (???)Tuesday And Thursday Also Fit Around UniversityTuesday And Thursday Also Fit Around University

Lecture Times Lecture Times –– FlexibilityFlexibilityOften Has To Perform Saturday am Sore & HeavyOften Has To Perform Saturday am Sore & Heavy

Quality WorkQuality WorkVolume Is IrrelevantVolume Is IrrelevantSpecificity Of Intensity, Effort, DurationSpecificity Of Intensity, Effort, DurationRace Components RehearsedRace Components RehearsedStimulus Change For ChallengeStimulus Change For ChallengeFES When Fresh. Pointless Practising It In FatigueFES When Fresh. Pointless Practising It In FatigueBES Following Duress. Pointless Practising It FreshBES Following Duress. Pointless Practising It FreshMidMid--100 Pace And Strategic Changes (Second 25)100 Pace And Strategic Changes (Second 25)His His ‘‘StateState’’ Determines Duration Of Set. Unknown UntilDetermines Duration Of Set. Unknown Until

You StartYou Start

Quality WorkQuality Work

Trusting He Is How He Tells You He Is Allows TheTrusting He Is How He Tells You He Is Allows TheCoach To Modify Sets. Coach To Modify Sets. SweetenhamSweetenham Used To Call ThisUsed To Call ThisYour Your ‘‘APSAPS’’ But Requires Honesty To Be ProductiveBut Requires Honesty To Be Productive

Quality WorkQuality WorkProduction/Tolerance (Fins) Holding Form. No PreProduction/Tolerance (Fins) Holding Form. No Pre--

Determined Expectations (Best Average)Determined Expectations (Best Average)Complex Sets Follow Expected DemandComplex Sets Follow Expected DemandReflect The Challenges Of The RaceReflect The Challenges Of The RaceFunctional Work Into Mid 50/BES WorkFunctional Work Into Mid 50/BES WorkBreath Hold Into BESBreath Hold Into BESSpike LA Into Mid 50/BESSpike LA Into Mid 50/BESKick For Propulsion But Also ForKick For Propulsion But Also For

RemovalRemovalCheeky Insertions Of High Demand U/WCheeky Insertions Of High Demand U/W

Speed When Least Wanted (!)Speed When Least Wanted (!)

Quality Work Quality Work –– If ItIf It’’s Not Fast Enough...s Not Fast Enough...Rest More Between IntervalsRest More Between IntervalsLess IntervalsLess IntervalsShorten The ComponentShorten The ComponentMore Active Recovery Within SetMore Active Recovery Within SetLook At Work In Previous SessionLook At Work In Previous SessionLook At Work In Land ProgrammeLook At Work In Land ProgrammeChange The Focus Away From The WatchChange The Focus Away From The WatchPray...Pray...Bottom Line Is If ItBottom Line Is If It’’s Not Race Specific When Its Not Race Specific When It’’ss

Supposed To Be, Change It So It Is Or Do SomethingSupposed To Be, Change It So It Is Or Do SomethingElseElse

Strength & Conditioning...Strength & Conditioning...Led By Lindsay DunnLed By Lindsay DunnEarly Season - General ConditioningApprox 4 weeks general conditioning work early season including exercises using own body weight incorporated into circuits (press ups/ pull ups etc) plus supplementary cardiovascular work such as running whilst building

Physio screening takes place at This Point

Specific ConditioningApproximately 1 – 2 weeks of specific conditioning work learning/ re – learning exercises and movement patterns that will be incorporated into the first structured land programme (Maximal Strength/ Hypertrophy)

Strength & Conditioning...Strength & Conditioning...Specific ConditioningMaintains an additional prehab programme including core stability, tubing (based on physio screening results) – 3-4 times per week for approximately 30 mins (non land training days) Runs 2 – 3 times per week (30 mins)Stretching post sessions (Antony needs to do lots of stretching...)

Maximum Strength/ HypertrophyTypically gross muscular exercises using barbells and some fixed weight machines for example barbell back/ front squats, leg press, bench press, lat pull down

Strength & Conditioning...Strength & Conditioning...Maximum Strength/Hypertrophy2 x lifting sessions per weight plus one high intensity circuit session. No rationale behind circuit other than he enjoys doing them and will often push himself aerobically more on land than in the poolIce baths tend to be used at least once in this cycle

Maximal Strength/Strength – Speed/Speed Strength/SpeedCycles then progress on the continuum above with time spent on each phase dependant on length of total cycle. Strength gains are maintained whilst exercises become more explosive in nature (Olympic lifting, dumbbells, medicine balls etc)

Strength & Conditioning...Strength & Conditioning...Maximum Strength/HypertrophyCircuits may become less intense but are adjusted according to the individual. Antony is very good at pushing himself even withDOMS

GeneralWe ensure that Antony undertakes regular testing to maintain hismotivation. He also has regular physio screenings especially prior to commencing a new programme where the exercises will challenge the body in a different way which may predispose him to getting injured. He also has regular body fat/ girth measurements taken. Use of ice bath and/or simply missing sessions is used where appropriate

Dealing With Fatigue & SorenessDealing With Fatigue & SorenessQ Set In Situ Modification (Time/SR/Underwater Work)Q Set In Situ Modification (Time/SR/Underwater Work)

Q Set Abandonment!Q Set Abandonment!

StretchingStretching

Sports MassageSports Massage

Ice BathsIce Baths

Nutrition, Hydration, Down Time & SleepNutrition, Hydration, Down Time & Sleep

Saturday am & Sunday am/pm OffSaturday am & Sunday am/pm Off

Communication & TrustCommunication & Trust

What Makes It Work (Jon)What Makes It Work (Jon)Single Mindedness. Walks The WalkSingle Mindedness. Walks The WalkHis Body Is A TempleHis Body Is A TempleSacrifices Life Of An Ordinary Young ManSacrifices Life Of An Ordinary Young Man

CompletelyCompletelyA Coach Athlete Relationship of 11 Years. We KnowA Coach Athlete Relationship of 11 Years. We Know

What Makes The Other TickWhat Makes The Other TickEmma Wilkins & StevenEmma Wilkins & Steven

BeckerlegBeckerlegTwo Way ProcessTwo Way Process

What Makes It Work (AJ)What Makes It Work (AJ)Sets Designed Specifically For 100m RacingSets Designed Specifically For 100m RacingWeights Programme (In A Hole 90% Of The TimeWeights Programme (In A Hole 90% Of The Time

But It Makes The 5% That Counts So Much Better)But It Makes The 5% That Counts So Much Better)Taper He Believes In But Is An Evolving ProcessTaper He Believes In But Is An Evolving ProcessSessions Where He Can Rest, Recover & Coach HisSessions Where He Can Rest, Recover & Coach His

Mind/Feel/Synergy Mind/Feel/Synergy –– Drills He LikesDrills He LikesUnderwater Phase Development In Low Level Sets,Underwater Phase Development In Low Level Sets,

WarmWarm--Ups Etc. Stepped This Up Gradually SinceUps Etc. Stepped This Up Gradually SinceTrials 2009Trials 2009

Have I Got Time?Have I Got Time?Taper Taper –– A Whole Talk In Itself...A Whole Talk In Itself...Sample Sets...Sample Sets...

Thank You Again!Thank You Again!Jon RuddJon Rudd

Head Coach Head Coach –– Plymouth Leander SwimmingPlymouth Leander SwimmingDirector of Swimming Director of Swimming –– Plymouth CollegePlymouth College

0779207792--052703052703ruddjon@hotmail.comruddjon@hotmail.com

www.plymouthleander.co.ukwww.plymouthleander.co.ukwww.plymouthcollege.comwww.plymouthcollege.com

www.jonrudd.orgwww.jonrudd.org