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#311

Guest Speaker: Gareth Sandford, Founder & Director at Gareth Sandford Performance Inc. This intense discussion with Gareth Sandford explores conditioning, critical speed training, and mechanical efficiency across different athlete profiles. Essential for coaches, athletes, and high-performance staff, it breaks down how to optimize training, balance mechanical efficiency with critical speed workouts, and apply these concepts in the preseason, in-season, and recovery phases for sports like AFL. Highlights from the episode: 00:00 Different athlete profiles for targeted conditioning 01:12 Customizing sessions for different groups to optimize speed endurance and aerobic capacity 02:11 Minimum time to get a critical speed stimulus for Endurance groups 02:59 Importance of low intensity training days 03:56 Minimal dose for Endurance profile athletes and how much is too much for Speed profile athletes Anaerobic Speed Reserve (ASR): The ASR is the speed range from an athlete's maximum aerobic speed to their maximal sprinting speed. This range helps identify differences within a group, categorizing athletes as speed-oriented, endurance-dominant, or hybrid. Athlete Profiles: Three primary profiles are used to optimize training: speed-oriented (e.g., Charlie Cameron), hybrid (balanced in both endurance and speed), and endurance-dominant (e.g., Sam Walsh). Each profile requires tailored training plans to maximize performance and manage recovery. Training Plans: Instead of creating 45 individual plans, coaches can design three main plans: a speed plan, an endurance plan, and a hybrid plan. The hybrid plan combines elements of the other two to avoid overtraining in either area. Training Stimuli and Duration: For speed athletes, focus on short, high-intensity sessions and specific sport mechanics. Endurance athletes should aim for around 50 minutes of moderate-intensity training per week, split into manageable sessions to fit within their weekly routine. Recovery and Periodization: Low-intensity training aids in recovery by rejuvenating the parasympathetic system. Consistent, moderate training throughout the year, including during the season, is crucial to maintaining fitness without overloading the athletes, ensuring they are not training too intensely People mentioned: Nick Broad Dr Angus Russ Steve Magness Dan Pfaff Steve Mcmillan Jeff Bezos Connect: https://garethsandford.com/   / gareth-sandford     / gareth_sandford     / gareth_sandford   Have feedback on the show? We would love to hear from send us your feedback and tell us what you love and think could be better. And, if you’re enjoying the show, please leave us a review. Feedback: https://preparelikeapro.com/contact/ Review: https://link.chtbl.com/PLPlivechats/