Reply To: USRPT for Age groupers – 10 to 13 yo
Currently we really only use USRPT or Parametic Training in our Senior Groups. Our highest level age-group program uses it to some extent, although they are not strict USRPT, there are concepts of it! Their workout yesterday went something like this!
10 Minute Dryland – Warm-up (10-15 minutes)
2 x 100 Timetrials
Breast Drills / Technical Work / 15 minutes
4 x 25 Fast Breast w/ high quality skills @ 1:00
4 x 50 Fast Breast w/ high quality skills @ 2:00
20 x 50 Free @ 1:00 / :55 / :50
Fly Drills / Technical Work / 15 minutes
4 x 25 Fast Fly w/ high quality skills @ 1:00
4 x 50 Fast Fly w/ high quality skills @ 2:00
10 x 50 25 Fast Kick / 25 Over Kick Free @ 1:30
With our Senior Group we follow a cycle of parametric sets, it’s a 6 day cycle, done in a different order each week!
1) N x 25 Free @ 1:00 & N x 50 Primary @ 2:00
2) N x 25 Secondary @ 1:00 & N x 50 Free @ 1:00
3) N x 100 Free @ 3:00 & Zone II Non-Specific Work
4) N x 25 Primary @ 1:00 & N x 100 Free @ 2:00
5) N x 100 IM @ 2:00 & Zone II Non-Specific Work
6) N x 50 Secondary @ 2:00 & 20 x 100 HPE @ 2:00
We start with N = 6 of each set and build as athletes hold their pace. Once 1/2 of the group can hold all 6 we move to 8, once they can hold 8 we move to 10, etc. We restarted in August and we got up to N = 12 on most sets, we’ve dropped back to N = 6 this week as most of my seniors are tapering for HS State.
Honestly with age-group kids, they probably don’t need more than N x 8 of each set, if you’re really working on technical skills! I don’t use the typical miss two and you’re out, I think that gives the athlete a chance to bail when they just don’t feel like training hard. We’re a very positive program, so there’s lots of cheering athletes on and they know we care so I don’t really get much slacking!
? Practice Technical Skill's and Make Fast a Habit!