Principles of Strength Training #3
Off-season
Preparatory period: Between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition
Plant phase of a change-of-direction movement
--This is the point in a change-of-direction movement that represents the transition between the deceleration step and the acceleration step. -When people most likely get hurt, don't know how to decelerate, eccentric part most important to work on, landing, injury happens when transferring from eccentric to concentric phase --Body positioning and the ability to maintain strong trunk positions during the deceleration of momentum and reorientation of the body to run in a new direction are critical for performance.
Step 3: Training Intensity
-Adaptations in the body are specific to the intensity of the training session. Need to have higher & lower intensity days to see change -High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles. -Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. -If you don't stimulate the motor neurons they don't change -Frequency, duration, and intensity -Heart rate used for prescribing aerobic exercise intensity
Karvonen Method (Heart Rate Reserve Method)
-Age predicted max HR(APMHR): 220-age -Heart rate reserve (HRR): 220-age-resting HR Take over a week after you get out of bed in the morning, full 60 sec. Indicates how aerobically fit you are, means higher stroke volume, depends on size of left ventricle and want less resting heart rate so heart doesn't have to work as hard -Target HR (THR): (HRR x exercise intensity) + RHR Lower resting HR = lower resting HR reserve Do the equation twice to determine the range
Percentage of Maximal Heart Rate Method
-Age-predicted maximum HR (APMHR) = 220 − age -Target HR (THR) = (APMHR × exercise intensity) -Do calculation twice to determine HR range Problem: everyone is different with maximal HR, not everyone at the same age is the same
Maximal Aerobic Capacity (VO2 Max)
-As duration of an aerobic endurance event increases, the proportion of total energy that must be met by aerobic metabolism -There is a high correlation between VO2Max & performance in aerobic endurance events -The longer the exercise the more you need aerobic metabolism
Off-season (base training)
-Begin with long duration and low intensity. -Gradually increase intensity and, to a lesser extent, duration. -Could be as low as 20 minutes
Second Transition Period (Active Rest)
-Between competitive season and next macrocycle's preparatory period the second transition period. -Second transition (active rest, or restoration) provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macrocycle. -2-3 weeks: depends on sport -This can be used for a non athlete, the older the person the longer it takes to adapt
Ratings of Perceived Exertion Scales (STEP 3: Training Intensity)
-Can be used to regulate intensity of aerobic endurance training across changes in fitness level -Influenced by external environmental factors -(1-10 scale): means differently for everyone
Goal of Agility Performance
-Enhance perceptual-cognitive ability in various situations and tactical scenarios, based on sports -Effective and rapid braking of one's momentum -Rapid reaccelerating toward direction of travel -Could incorporate in personal training: could do less depending on lifestyle Ex: help them for driving : response to stimuli
Altitude
-Height above sea level from >500m->5,500m -Acclimatization may occur between 12-14 days at moderate altitudes up to 2300 m but can take up to several months -In order to see an ergogenic effect, athletes need a hypoxic dose >12hours/day for minimum of 3 weeks at moderate altitude -Should experience training at altitude if you are going to compete there.
Fitness-fatigue paradigm
-Every training bout creates both fitness and fatigue, which summate to create preparedness. Training stimulus creates preparedness -High training loads result in both elevated fatigue and fitness levels. -Low training loads result in minimal fitness or fatigue. -Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies. -If don't get fatigue then no change: minimal stress and no change -Fitness occurs over time, not after one workout
Step 1: Exercise Mode
-Exercise mode is specific activity performed by the athlete: cycling, running, swimming, and so on. -More specific the training mode is to the sport, the greater the improvement in performance. Ex: Aqua jogging: good for deloading of a joint
Stimulus-fatigue-recovery-adaptation theory
-Extension of GAS says that training stimuli produce general response -Greater the overall magnitude of workload, more fatigue accumulates and longer the delay before complete recovery so that adaptation can occur.
Reviewing the annual training plan example
-For model this one to function optimally, the sport coach and the strength and conditioning professional must plan the program together and share goals and strategies. - Athletes & events will vary from the example presented.
Competitive Period
-For peaking, high-low intensity (50% to ≥93% of the 1RM) & low volume (1-3 sets of 1 to 3 reps) -For maintenance, moderate-high intensity (85-93% of the 1RM) with moderate volumes (2 to 5 sets of 3 to 6 reps) -Each strength coach as a different philosophy
In-season (Annual Training Plan)
-Goal to maintain and possible improve strength, power, flexibility, and anaerobic conditioning -Resistance training limited to 30min. 1 to 3 times per week, alternated with plyometric training -Majority of athlete's time spent on skill and strategy development
Preseason (Annual Training Plan)
-Increased intensity of sport-specific training -Resistance training three times per week, focused mainly on strength and power outcomes -Plyometrics and anaerobic training high priority
Athlete's Lactate Threshold
-Indicator of aerobic endurance performance -At what pace you can operate before you fatigue Ex: 30 minutes at lactate threshold -75-80% of VO2max is your lactate threshold -If you have a high vo2 max you won't necessarily have a high lactate threshold
Step 5: Exercise Progression
-Involves increasing frequency, intensity, & duration -Frequency, intensity, or duration should not increase by more than 10% each week. -When not feasible to increase frequency or duration,intensity can be manipulation -Intensity important prevent overtraining -When up to 25-30min. you can add another day & decrease time for each day -Intensity is last thing you add because its stresses the cardiovascular system -Ligaments & tendons need to adjust like aerobic fitness of person: sedentary people needs to increase then at a slower rate
Postseason (Active Rest Period)
-No formal or structured workouts -Recreational activities at low intensity and volume
Detraining
-Occurs when athlete reduces training duration or intensity or stops training altogether due to a break in training program, injury, or illness. -Absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training -Volume of workout isn't as important as intensity -Losing fitness want to maintain a level of consistency
Undulating or Nonlinear Methods of Periodization
-Periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises -Over shorter time periods & change daily/weekly
High Intensity Interval Training (HIIT)
-Repeat high-intensity with brief recovery periods -Athletes need to spend several min. above 90% of VO2max for an optimal stimulus. -Effective for improving running economy and running speed. -Ex: for long-interval HIIT is ≥2 to 3 minutes at 90% VO2max, with relief bouts of ≤2 minutes. -Running faster then you would at the race
Resistance Training
-Research is limited, but data suggest benefits can be derived from performing resistance training during aerobic endurance training. -Benefits may include: Improvement in short-term exercise performance Faster recovery from injuries Prevention of overuse injuries and reduction of muscle imbalances -Can improve hill climbing, bridging gaps between competitors during breakaways, & the final sprint -Will not improve your VO2max -Seen as reduction in overuse injuries Ex: cross country runners could do plyometrics because helps with power output. Only 2 times per week. Also could be olympic lifts & not a lot of sets and reps.
Training Guidelines for Agility
-Show competence in proper technique for braking (flexing) & accelerating (extending) -Show balance, joint and body stability and coordination (ladder drills maybe useful): not really agility but a change in direction -Once established then: closed drills vs open drills, perfect technical execution, quality over quantity (manage fatigue), simple before complex, longer the drill the more movement patterns, the sharper the cuts, and the more difficult (intensity)
Factors in Determining Proper Agility Training
-Stop & Go (braking forces & propulsive forces, COD forces): differences between heavier & smaller athletes -Sport demands -Size of the playing surface and type of surface
Tapering
-Systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention. --Objective of tapering training regimen is to attain peak performance at the time of competition -Planned reduction of exercise for less fatigue -Could last for 3-4 weeks if exercises for 6-8month -Structured & helps you perform better
Off-Season (Annual Training Plan)
-Testing at beginning and end of off-season -Resistance training higher priority Ex: progresses t oa 4-day per week split program -Aerobic endurance training and flexibility
Preparatory Period
-The initial period is usually longest & occurs during time of the year when there are no competitions & technical, tactical, or sport-specific work is limited (the off-season). -Major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training. Increase there tolerance to more stress: athlete specific -Preparing person for stress: longest period -In sport world: this can change: depend of successfulness of the team -Preping athlete for load ahead
Traditional/Classic Methods of Periodization
-Traditional resistance training periodization model with gradual progressive mesocyle increases in intensity over time. -Intensity increases and volume decreases
Long, slow distance training
-Training distance greater than race distance (or 30 minutes - 2 hours) -Intensities equivalent to 70% of VO2max -Adaptations from this exercise include following: Enhances the body's ability to clear lactate Causes shift of Type IIx fibers to Type I fibers -Intensity is lower than competition, which may be a disadvantage if too much LSD training is used -Ex: base type of training: jogging -Not taxing on the body, lower intensity than athletes need
Power Measurement (STEP 3: Training Intensity)
-Want to assess training intensity -Cyclists may use power-measuring cranks and hubs to regulate exercise intensity -Metabolic rate is closely related to mechanical power production
Methods of Developing Agility
Agility activities should begin by adding a perceptual-congitive component to common closed skill change of direction drills -Ex: deceleration or the Z drill can evolve into agility drills through inclusion of a generic stimulus such as a whistle, coach command, or flashing arrow or light: provide a stimulus but not situational because sports don't have that
General Adaptation Syndrome (GAS)
Alarm, resistance, exhaustion -One of foundational concepts from which periodization theories have been developed -How body responses to a stimulus
Impulse
Change in momentum resulting from a force, measured as the product of force and time -Move the force-time curve up and to the left, generating greater impulse & momentum during limited time over which force is applied -More force in a faster time
In-Season
Contains all the contests scheduled for that year, including any tournament games -Most sports have a long season that requires multiple mesocycles arranged around key contests -Will have a whole year plan: but can change with record and how well they do
Step 4: Exercise Duration
Length of time of the training session -Longer duration = less intensity
Interval Training
Exercise at an intensity close to VO2max for intervals of 3-5 min. Work to rest ratio 1:1 -Allows athletes to train at intensities close to VO2max for a greater amount of time -Increase VO2max & enhance anaerobic metabolism -Use sparingly and when training with an aerobic endurance training base -1-2 times a week: spaced out
Preseason (Sport Season to Periodization Period)
First transition period: leads up to the first contest, with a focus on the strength/power phase of resistance training
Preseason
Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training
Postseason (active rest)
Focus on recovering from the competitive season while maintaining sufficient fitness.
Basic Strength Phase
High intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions) -Higher intensity & less volume -Increase recruitment motor units: increases load -If you peak someone to early they can only hold that for like three weeks -"Soon right then soon rotten" -Don't peak them months before their season
Pace/tempo training
Intensity at or slightly above competition intensity, corresponding to the lactate threshold -Steady pace/tempo training: 20-30min of continuous training at lactate threshold -Intermittent pace/tempo training: series of shorter intervals with brief recovery periods Objective -Develop sense of race pace & enhance the body's ability to sustain exercise at pace -Improve running economy & increase lactate threshold -Won't do this for a new client
Hypertrophy/strength endurance phase
Low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions)
How to Stop Effectively?
Lower center of mass Chop feet Shorter strides: more frequent steps Wider mass
Change of Direction Ability
May change depending on COD test -Combination of ability to decelerate, reorient the body to face or partially face the direction of intended travel, & then explosively reaccelerate truly determines this ability Ex: tennis player is agility & basketball or football -Change of direction based on reaction to stimulus
Weekly undulating periodization
Means each week will be different, not everyday
Exercise Economy
Measure of energy cost of activity at a given exercise velocity -Improvement in this can enhance maximal aerobic power (VO2max) & lactate threshold -Break down of ATP-70% goes to heart & 30% goes to mechanics -Get more economy by doing the exercise more often with good technique
Cross-training
Mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle -Doing different things are good: help take off stress of other muscles
Transfer of Training of Sprinting to Agility
More changes of mode or sharper in turns: the less correlation the drill has to sprinting -IF the drill is more linear then the sprinter will do better but being good at agility doesn't mean you are also good at sprinting
Supercompensation Phase
New level of performance capacity that occurs in response to the adaptive response found in step 2 -Want to make sure we are better than before
Step 2: Training Frequency
Number of training sessions conducted per day or per week -Depends on interaction of exercise intensity & duration, training status of athlete, & sport season -Varies throughout course of training
Metabolic Equivalent (MET)
One MET = 3.5 ml/kg/min (resting metabolism) -O2 consumption & is considered the amount of oxygen required by the body at rest
Periodization Periods
Periodized training plans systematically shift training from general nonspecific activities of high volume & low intensity to activities of lower volume & higher intensities over period of many weeks/months to reduce potential overtraining while optimizing performance capacities. -Planned changes overtime to their workout plan -Changes in intensity or volume Ex: start at: 10 reps for 3 sets then get to 5 reps for two sets, higher intensity and low volume
Speed and Agility Mechanics
Production of braking forces (eccentric phase) over certain periods of time, termed braking impulse, should be considered during change of direction and agility maneuvers Ex: plyometrics help with eccentric
In-season (competition)
Program should be designed around competition, with low-intensity and short-duration training just before race days
Example of an Annual Training Plan
Scenario: Beginning of preseason Female college basketball center Has been resistance training since high school Skilled in machine and free weight exercises -Shows continuation of training through in-season, postseason, & following year's off-season
Post-Season
Second transition period: after the final contest -Active or relative rest for the athlete before beginning the next year's off-season or preparatory period
Year-round Aerobic Endurance
Should be divided into sport seasons with specific goals and objectives designed to improve performance gradually and progressively -Progressing throughout different seasons
Agility
Skills and abilities needed to change direction, velocity, or mode in response to a stimulus -Depends on activity being done -Requires mobility, balance, speed, strength, RFD, coordination, braking ability, proper foot interaction with ground, along with decision making ability based on upon external stimuli -Goal: Minimize loss of speed when changing direction-want to do things as fast as possible Ex: agility drills for NFL, they don't test this when they test their ability
Change of Direction
Skills and abilities needed to explosively change movement direction, velocities, or modes -Mostly physical qualities
First Transition Period
Strength/Power Phase -Low to very high loads (30-95% of 1RM, depending on exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions) -Depends on sport and exercise -Not a lot of volume or repetitions -Would use 30% when you want to work on speed -Low load bar = working on speed
Overtraining Phase
Stressors are too high, performance can be further suppressed and overtraining syndrome can result -Hard to get to phase and don't wanna get here
Alarm Phase
The initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue
Resistance Phase
The second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline
Lactate Threshold (LT)
The speed of movement or % of VO2max which a specific blood lactate concentration is observed or the point at which blood lactate concentration increases above resting levels
Periodization
Theoretical & practical construct allows for the systematic, sequential, & integrative programming of training interventions into mutually dependent periods of time to induce specific physiological adaptations underpin performance outcomes -Make sure you are ready when you need to be
How athlete's improve Change of Direction Ability?
Through development of number of physical factors and technical skills during a variety of speeds & modes of movement -Requires improving perceptual-cognitive abilities in relation to demands of the sport -Don't want open foot or on toes, want to be on balls of the feet
Agility Mechanics
To execute movement techniques, athletes must skillfully apply force -Due to limited time to produce force during athletic activities, there are two variables describe force relative to time available to produce force: rate of development (RFD) & impulse
Concurrent Training
Training agility in the same session as speed and even plyometric training: depends on what the person needs could do one a day, all linear stuff and next day multi-directional -One drill leading directly to another for advanced athletes
Mesocycles
Two or more cycles within the macrocycle, each lasting several weeks to several months -Break down of macrocell, 2-6 weeks in duration Ex: weight training: change reps, sets, & type of lift
Macrocycle
Typically an entire training year but may also be a period of many months up to four years (for Olympic athletes). -One year worth of training: can depend
Microcycles
Typically one week long but could last for up to four weeks, depending on the program. -Four macrocells together = one mesocycle
Guidelines & Coaching for Agility Performance
Visual focus, body position during braking & reaccelerating, leg action, and arm action: which is slow during braking -Braking: triple flexion: ankle, knee, & hips -Starting: triple extension: ankle, knee, & hips
Perceptual Cognitive Ability
Visual scanning, anticipation, pattern recognition, knowledge of the situation, decision-making time and accuracy, and reaction time -Many aspects are sport specific -It is trainable Ex: tag is a good game that shows people's agility
Rate of Force Development
the development of maximal force in minimal time, typically used as an index of explosive strength
Fartlek Training
• *Combines other methods of training* • *Easy running (~70% VO2max) combined w/hills & short, fast bursts (~85-90% VO2max)* How fit someone is & can work them into higher intensities • Can be adapted for cycling and swimming • Benefits are likely to include: Enhanced VO2max, Increased lactate threshold, and Improved running economy and fuel utilization -Want to burn fat when exercises for a longer period of time -Small amounts of glycogen
