Flexible Training Design for Winter Break

Overcoming training interruptions with the Three-Day Rollover SchedulePioneered by Dan Pfaff, who has coached multiple Olympic gold medalists and world record holders, the three-day rollover training schedule was designed to accommodate for heavy competition periods when his athletes would oven travel from city to city for competitions in short periods of time. High-intensity training was needed, but with training interruptions often rampant, rigid practice schedules would not get the job done.The three-day rollover allows for flexibility in training and encompasses three days of work (and a possible competition day) within a seven- to ten-day time frame. The three workout days are meant to be placed strategically within the broader time frame according to various factors including travel, weather, how the athlete feels or other training interruptions. The time in between the primary workouts can include rest or therapy-driven days.Collegiate coaches have found this training schedule to be particularly beneficial over holiday breaks:“When everyone is away and has varying schedules… each person can train at a time that works ideally for them.” - Shawn Wilbourn, Associate Head Coach at Duke University.In order to hit the full spectrum of targeted conditioning adaptations, each workout day has a primary theme:Day 1: Explosive emphasisDay 2: Elastic and metabolic emphasisDay 3: Endurance emphasisAdditionally, specific plyometric, mobility and physiotherapy exercises are paired with the main conditioning work to further accentuate the training emphasis. Find the examples below that are derived directly from Pfaff’s training program.Day 1Warm-up A or B depending on weather, legs and facilities. Acceleration Development: 6-8 runs over 20-40m with rest open, can use blocks, relay start or rollovers; no flying starts. Wt. Training: Cleans- 8 x 2 at 80-85%; Bench- 5, 3,2,1 at 75-95%; Russian Twists- Seated 3 x 10. Elastic Strength: 5 x 3 hurdles at height guided by leg reactiveness. Therapy Session and acupunctureDay 2Warm-up B. General strength: Circuit of Choice x 10. Speed Maintenance: 4-6 runs over 50-80m from blocks or jog in starts; rest intervals of 6-12 minutes. Hurdle Mobility: Series 1-4 x 3 x 5 hurdles. Low Therapy and massageDay 3Warm-up B or C. Weights: Olympic Lift, no other lifts. Special Speed Endurance: 2-3 runs over 90-120m, full recovery, therapy after each run, all timed. Applied therapy after meal.CompetitionCan be placed anywhere within the seven- to ten-day cycle.

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