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The Three S’s of Training, by Joe Friel

When I periodize an athlete’s season I consider many issues. One is the general progression of training from a big picture perspective. I think in terms of three training elements and rank them in the order they will be introduced into the athlete’s annual plan. In order they are “skills,” “strength” and “specificity.”

Skills refer to sport movement patterns necessary for good efficiency. The athletes I coach start working on this before anything else—in the Prep period. If skill is poor there is no reason to start doing endurance training which is usually associated with this time of the year. You will only ingrain poor movement patterns.

All athletes can improve their basic skills and by doing so their race performances will improve. A 5% improvement in economy is as good as a 5% improvement in aerobic capacity—and a lot easier to achieve. Even when I’ve coached elite athletes there was room for improvement of skills. You may need some help with this. Coaches, instructors and winter camps may be of assistance. The frequent use of a good video camera may also help you to assess and improve your skills. Devote at least four weeks to skill training. You won’t have perfect technique in a month but should be able to make great gains.

Once weight lifting skills start coming around at the end of the Anatomical Adaptation phase serious strength training begins. This is the second step in the seasonal progression. Just as with skill training, improving your strength will also make you a more efficient athlete. Once strength is elevated it will simply take less muscular effort to make the movements of your sport. The key is doing strength exercises that are closely associated with the movements of your sport. Non-associated strength exercises are a waste of time.

Finally, once skill and strength are well established, training which is specific to your sport begins in earnest. This generally starts in Base 2 and comprises most of the remainder of the athlete’s season.

Following this skill-strength-specificity progression will ensure that your body adapts at a rate that will produce better performances in the upcoming season.

© 2007 Joe Friel