Not too way back, I requested dancers on my e-mail checklist to share one of many largest challenges that they face in relation to coaching for Irish dancing.
After sorting by way of lots of of solutions, here’s what they stated:
By far, most dancers wrestle with these 4 areas:
- Placing all the items collectively: How do I choose strategies, workout routines, quantity, and depth to develop the fitting power techniques?
- Combining energy and conditioning and Irish dancing: How do I steadiness energy and conditioning and Irish dancing with out reducing one or the opposite?
- Monitoring and managing: Am I making progress? How ought to I modify my quantity and depth over time?
- Conditioning evaluation: How do I do know if my conditioning is nice or not?
The reality about conditioning is that there are a number of items to the puzzle. However the flip aspect is that it doesn’t imply it must be overly sophisticated or time-consuming to place all of them collectively. There’s only one factor you could observe a extremely efficient coaching plan with out taking hours of your time: A system!
Once I first began coaching dancers all of these years in the past, I assumed that there was no approach {that a} dancer may handle all of these apply days every week plus their energy and conditioning coaching mixed. There was simply no approach! Attempting to put in writing packages for dancers was like making an attempt to talk one other language!
It wasn’t till a 12 months or two into my profession as an Irish dance coach after I tried designing shorter plans for dancers (as a result of the larger plan was simply unimaginable for dancers to observe!) And I found that the outcomes have been more practical! They have been more practical as a result of they might discover the time to observe it persistently! I had a type of “aha” moments and realised that I had designed a system that works!
As soon as I figured this out, I used to be lastly capable of cease banging my head in opposition to the wall and I even saved myself hours when designing these plans for dancers… form of! Since then, I’ve developed processes that assist me to immediately recognise faults in a dancer and I had a system in place to resolve these issues.
Being a dancer just isn’t simple. In case you took half in another sport, greater than doubtless there can be thousands and thousands of hours of helpful content material out there to you, to assist information you in the fitting course – to some extent at the very least! However for Irish dancing athletes, it’s not the identical! There are such a lot of questions that dancers have when desirous about how you can design an efficient plan…
- What workout routines ought to I take advantage of?
- What number of units and reps?
- Ought to I embody intervals?
- What coronary heart charges are finest?
And the checklist goes on.
As a health skilled, the very last thing I needed to do was to offer these dancers a program that didn’t ship the outcomes they anticipated. I by no means needed to be the rationale they didn’t get that recall or world medal or globe. I knew that if I didn’t ship an efficient plan that they would depart me for another person. So I needed to do every little thing I may to make this work.
These 3 key elements are what I take advantage of to put in writing just about each conditioning program as we speak.
It might look like I’m promising loads however that is how I’m capable of write game-changing conditioning packages that take little or no time to finish and with apply, I assure that you’ll get the outcomes that I consider you will get with these plans!
- Standardized conditioning evaluation
- Strategies and workout routines library
- Conditioning program templates
As quickly as I constructed every of those 3 items, the remaining was simple. This fashion, you by no means needed to begin from scratch.
1. Conditioning Evaluation
More often than not, conditioning isn’t black and white. So how do you consider somebody’s conditioning degree?
Why is it essential?
It permits you to develop way more personalised packages, set the fitting targets, and monitor progress to see if this system is working or not.
This evaluation is the inspiration of each program. If you wish to dive deep into the precise assessments I take advantage of, you may ebook in for a one to 1 evaluation with me. Till then here’s a fast information.
- Resting coronary heart price: If there’s a single marker of somebody’s total conditioning degree, it’s their resting coronary heart price. Though every sport has its personal calls for, more often than not you want a resting coronary heart price to be comparatively low.
- Coronary heart price restoration: How shortly one’s coronary heart price recovers between work intervals is a robust indicator of their total work capability and conditioning. The sooner somebody’s coronary heart price drops inside the first 30-60 seconds, the higher their conditioning is.
2. Strategies and train library
Although most individuals consider a program by way of which workout routines they’re doing, it’s essential to begin desirous about strategies. If the evaluation is the inspiration, then the workout routines are the constructing blocks you layer on prime.
On the most elementary degree, a coaching methodology is a approach of describing how you can do an train. A technique is made up of variables like units, reps, relaxation time, tempo, coronary heart charges and so forth.
Doing the very same workout routines with a special methodology will get you completely different outcomes. The identical factor is true for conditioning. A sequence of 10-second sprints and 30 second relaxation intervals will get you completely different outcomes when in comparison with 30-second sprints with 10 second relaxation intervals.
Through the years I’ve constructed a spreadsheet of strategies I take advantage of together with an inventory of workout routines. I name this my toolbox. If I ever provide you with a program, reserve it. Don’t simply dump it and observe the brand new plan that you simply acquired since you might need to come back again to the primary plan you adopted once more. Reserve it in your toolbox! Plus you need to use these packages however with new strategies. There are limitless quantities of strategies to select from.
3. Templates
Just like the toolbox, save your previous packages and use the templates given to you. They may prevent a ton of time! Consider it as having your self a head begin! All you could do