Dr. Rushall's swim science bulletins -This is a great place to start for parents and coaches new to the idea of USRPT.
USRPT – ‘The Beginning of A Swimming Revolution'
Ever wonder why young swimmers are taught to swim long distances at slow speeds when they are preparing for a 2 lap race? Or why so many great athletes get injured during practice and never reach their full potential? Or why so many gifted swimmers simply quit because they have burned out at practice? Or why they only practice starts & turns the week before a meet? If so, you might want to learn more about the scientific research behind the new swimming training method that is impacting racers worldwide……USRPT
USRPT, short for Ultra-Short Race-Pace Training (originally, race pace training at ultra short distances), is an evidence based training program/stroke curriculum developed by Dr. Bent S. Rushall for the sport of swimming. It is very important to note that USRPT is evidence-based and not a theory. While theories are mere speculation the results of USRPT have been proven to be consistently superior to that of traditional swimming training.
USRPT training can be easily summed up in the Encyclopedia of Sports Medicine where it states:
“The training exercises should stimulate the sport task parameters AS CLOSELY AS POSSIBLE to induce adaptations that could be transferred to the sport movement.”
What does this really mean? It means you would not train for the mile by running marathons. You would not train for the 100yd dash by running the mile. So forth & so on……they require totally different systems.
Ultra-Short
Ultra-Short refers to the brief and strictly monitored work and recovery intervals that USRPT swimmers are required to hold. Swimmers training with USRPT are never allowed to rest for more than 25 seconds on any set. Training on such short intervals allows the swimmer’s body to maintain a low level of lactate in the blood while keeping a high level of glycogen in the muscles. This key feature gives the following benefits to USRPT swimming:
- Neuromuscular patterning – Traditional swimming training depletes glycogen levels and as a result drastically hinders and/or prevents the neural learning needed for quality performances. USRPT remedies this flaw.
- Shorter recovery times – With shorter work intervals, the body is able to sufficiently repay accumulated oxygen debt (AOD) and restore the body’s energy systems in a relatively short amount of time.
Implementing USRPT
If there is one thing that people always seem to get wrong it is executing a USRPT set. It’s becoming more common to see articles from authors claiming to train USRPT when all they are really doing is swimming a few laps at race pace with a lot of rest. That my friends is what you call nonsense and it is almost as bad as mixing USRPT with regular workout routines and claiming that it is ineffective. This makes even less sense.
Who can use USRPT
USRPT is NOT a sprint program nor is it a program only for "good swimmers." USRPT can be used to train for 50yds or 1500yds. It is a complete system for an entire team. The beauty of the system is that it is individualized for THAT swimmer, not the kids in their lane. Their swims are based on THEIR times. A USRPT training program is not interested in the quantity one can swim, rather the quality of the swim itself. Keep in mind that until a swimmer is technically ready, they will be doing little to no actual race pace sets.
The hierarchy of importance of sports sciences as well as USRPT training is as such
- Biomechanics (technique)
- Psychology (Mental control & intrinsic rewards)
- Physiology (conditioning)
This is how our training will always take place. Notice conditioning is LAST. If for any reason during practice you cannot hold your technique (tired, sick, hurt) or mentally you are unable to focus (which makes you not hold your technique), then why would we bother with conditioning? In a case like this, a swimmer would choose another activity that day or go home for the day. It would be counterproductive to swim with poor technique or poor pace.
USPRT training will be more mentally challenging than physically but the swimmer will receive instant feedback on how they are progressing. Goals will be met on a daily/weekly basis….not just at a swim meet. When times are not being met, it is good to know that it is their skills that prevent 90% of this, not their effort.
Example practice outline:
1. Short warm-up.
2. Skills, technique introduction.
3. First USRP set.
4. First recovery.
5. Second USRP set.
6. Second recovery.
7. Third USRP set.
8. Third recovery.
9. Session recovery
(the above is taken from the Brunswick Aquatic Club. Brunswick Aquatic Club )
No comments:
Post a Comment