Advanced Training Methods 1 PDF

**Advanced Training Methods 1** #### 1. What is Training? - **Definition** - A complex action process, based on systematic planning, execution and evaluation from measures/actions to **reach goals** in a suitable way in different settings in sports - **Difference betwee...

**Advanced Training Methods 1** #### 1. What is Training? - **Definition** - A complex action process, based on systematic planning, execution and evaluation from measures/actions to **reach goals** in a suitable way in different settings in sports - **Difference between training and physical activity** - **Training:** has a purpose and a goal with structure - **Physical Activity:** Not a direct goal or purpose, no structure - **Goals of Training:** - Improvement, restoration, building, maintaining - **Settings:** - Elite sports, PE, Rehab, Health, recreational sports, Fitness, Competitive #### 2. Components of good Training - **Definition of a Training goal** - Systematically and planned in a concept - Consideration of general training principles and current individual activities - Choice of training content, training methods & measures - Definition of load norms (intensity, duration, recovery, execution) *3. Controlling the training process* - **Kybernetic model:** - **Reference Value (Goal)**: The target or desired performance level that the athlete aims to achieve. - **Performance Measurement**: Regularly assessing the athlete\'s current performance through diagnostics or testing. - **Control Variable (Training)**: The training load or interventions (intensity, duration, etc.) applied to the athlete to improve their performance. - **Result (Performance Outcome)**: The athlete\'s performance after applying the training load, compared to the target value - **Model of Managing Performance** - Includes diagnostics, race analysis, talent identification, load management, and managing performance levels for individual athletes *4. Inter-individual Variability* - **Variability in Responses** - Athletes may respond differently to the same training stimuli - **Training Reproducibility** - Training effects (e.g. VO2max) may not always be reproducible across different sessions or athletes, highlighting the need for individualization *5. Traditional vs. Advanced Training Methods* - **Traditional Endurance Training Methods** - e.g. Extensive continuous method, intensive continuous method, extensive interval method, intensive interval method, repetition method (all out) - **Advanced Training Methods** - Techniques like HIIT, blood flow restriction training, VBT and eccentric training are used to push physical performance beyond conventional methods ### *6. Specific Advanced Training Methods* - **HIIT vs. Continuous Endurance Training**: HIIT (High-Intensity Interval Training) is more effective for improving VO2max and cardiovascular health than steady-state, continuous exercises. - **Blood Flow Restriction (BFR)**: Uses lower-intensity exercises combined with restricted blood flow to enhance muscle strength and hypertrophy. - **Velocity-Based Training (VBT)**: Focuses on monitoring the velocity of movement to optimize strength training loads and enhance performance. ### *7. Polarized Training and Other Techniques* - **Polarized Training**: A combination of low and high-intensity sessions (with little moderate-intensity work) to maximize endurance. - **Superimposed Techniques**: Include methods like vibration training, EMS (electrical muscle stimulation), and local hypoxia training. - **Manipulation of Environment and Nutrition**: Examples include training in extreme temperatures, nutrition adjustments (e.g., carb restriction), and compression clothing. ### *8. Training Models and Approaches* - **Training Models**: Emphasizes integrated approaches, considering factors like muscle architecture, thermoregulation, and cardiovascular function. - **Individual Periodization**: The planning of training phases tailored to the athlete's needs, abilities, and goals, ensuring optimal performance outcomes. **Strength Training for Endurance Athletes** #### 1. Overview Strength training has long been viewed as a method reserved for strength athletes, but its relevance for endurance athletes is increasingly recognized. While body weight is crucial in endurance sports like marathon running, strength training offers benefits in areas like **work efficiency**, **injury prevention**, **muscular endurance**, **recovery**, and **performance optimization**. For endurance athletes, the primary aim is not to increase muscle mass or maximize power but to improve **endurance performance**, **muscular endurance**, and **core stability**, especially under fatigue. **Strength Training Types**: - **Maximal Strength Training**: High force, low velocity. - **Explosive Strength Training**: High velocity, low force. - **Core Training**: Can be done with body weight. #### 2. Purpose of Strength Training for Endurance Athletes - **Increase Work Efficiency**: Allowing athletes to maintain performance despite fatigue. - **Injury Prevention**: Strengthening muscles, tendons, and ligaments to prevent common endurance injuries. - **Durability and Power**: Increasing muscular endurance and the ability to resist fatigue. - **Quicker Recovery**: Strength training can aid in faster recovery from endurance efforts. - **Muscle Mass**: The goal is not to add muscle mass but to enhance endurance performance through strength adaptations. #### 3. Effects of Strength Training on Endurance Performance - **Moderately Trained Athletes**: - Study on endurance athletes (VO2max 60 mL/kg/min) showed that adding strength training (3 days/week for 10 weeks) resulted in a **30% increase in leg strength** and an **11--13% increase in endurance performance**. - Performance improvements were observed in cycling to exhaustion (85 minutes from 71 minutes), with no negative effects on endurance performance. - **Highly Trained Athletes**: - Study on elite cyclists showed **12% increase in maximal voluntary contraction (MVIC)** and an **8% improvement in VO2max** with 2-3 strength training sessions per week for 16 weeks. - Strength training led to a more fatigue-resistant muscle fiber profile without significant hypertrophy. - **Runners**: - Strength training was shown to improve **running economy** by **2--8%** and **time trial performance** in runners. - Mechanisms include enhanced muscle-tendon unit stiffness, improved motor unit activation, and better coordination. #### 4. Mechanisms for Positive Effects of Strength Training on Endurance Performance - **Improved Strength**: Reduces the relative external resistance, meaning fewer motor units are required to produce a given force. - **Increased Rate of Force Development (RFD)**: Allows faster execution of movements. - **Muscle-Tendon Stiffness**: Enhances the ability to store and return elastic energy, improving running, cycling, and skiing performance. - **Improved Coordination**: Better coordination between muscles and improved intra- and inter-muscular coordination. #### 5. Injury Prevention - **Runners' Injuries**: Approximately 50% of runners experience injuries each year. - **Strength Training for Injury Prevention**: - Although strength training is widely believed to reduce injury risks, scientific evidence remains sparse. - **Eccentric training** (e.g., for Achilles tendinopathy) has shown promise in reducing injuries, but more research is needed to definitively link strength training to injury prevention in runners. #### 6. Strength Training Recommendations for Endurance Athletes - **Best Timing**: Strength training is most effective during the **transition period** and **general preparation phases** of an athlete's training cycle. - **Intensity**: High-intensity, low-volume strength training is recommended to avoid interference with endurance training. - **Volume**: Two to three sessions per week of strength training, focusing on explosive movements, is ideal for endurance athletes. **Hypoxia/Hyperoxia** #### 1. Oxygen Transport and Diffusion (HKS System) - **Oxygen Entry**: Oxygen enters the body through **convection** (airflow) into the respiratory system and then diffuses across the alveolar membrane into the bloodstream. - **Diffusion**: Oxygen moves from areas of high concentration (lungs) to low concentration (blood). - **Hemoglobin Binding**: Oxygen binds to hemoglobin (Hb) for transport to tissues. #### 2. Dalton\'s Law of Partial Pressures - **Dalton's Law**: The total atmospheric pressure is the sum of the partial pressures of the individual gases (oxygen, nitrogen, and carbon dioxide). - Example: At sea level (760 mmHg): - **Oxygen (PO2)**: 160 mmHg (21% of 760 mmHg). - **Nitrogen (PN2)**: 593 mmHg (78% of 760 mmHg). #### 3. Hypoxia and Hyperoxia - **Hypoxia**: Oxygen deficiency in tissues due to reduced environmental oxygen (altitude) or restricted blood flow (ischemia). - **Acute Effects**: Immediate body responses to lower oxygen, including increased heart rate (HR) and respiration. - **Chronic Adaptation**: Over time, the body adapts by producing more red blood cells via erythropoiesis, improving oxygen transport. - **Hyperoxia**: Increased oxygen levels, either by using supplemental oxygen (hyperbaric) or at sea level. - **Effects**: Provides enhanced oxygen delivery, improving aerobic capacity and recovery. - **Hyperoxic Recovery**: Breathing pure oxygen during recovery speeds up the elimination of metabolic by-products (e.g., lactic acid) and improves recovery time. #### 4. Hypoxic Training Methods - **Live High, Train Low (LHTL)**: - Athletes live at high altitudes to increase red blood cell production but train at lower altitudes to maintain training intensity. - Improves oxygen-carrying capacity, which enhances endurance performance at sea level. - **Artificial Hypoxia**: - **Normobaric Hypoxia**: Reduced oxygen levels at normal atmospheric pressure (e.g., hypoxic tents, masks). - **Hyperbaric Hypoxia**: Lower oxygen levels at increased pressure (less common for training). - **Acute Hypoxic Exposure**: Short bursts of exercise or training in hypoxic conditions to stimulate the body's adaptation to lower oxygen availability. - **Training Duration**: For optimal results, athletes should be exposed to hypoxic conditions for **12 hours a day** over several weeks to maximize erythropoiesis. #### 5. Hyperoxic Training - **Mechanism**: Breathing high concentrations of oxygen before or during training allows athletes to exercise at higher intensities with reduced fatigue, as oxygen delivery to muscles is enhanced. - **Acute Hyperoxia Effects**: Increased **PO2** (oxygen partial pressure) allows for better tissue oxygenation and improved endurance performance. - **Chronic Hyperoxia Effects**: Can improve VO2max and aerobic capacity over time, leading to better performance during endurance events. - **Hyperoxic Recovery**: Breathing pure oxygen during recovery can reduce muscle soreness and speed up recovery, particularly in high-intensity training. #### 6. Training in Hyperoxia vs. Normoxia - **Meta-analysis**: Studies show that **hyperoxic training** leads to: - Enhanced exercise performance, including increased VO2max and running economy. - The improvements are more pronounced in subelite athletes. - Elite athletes might experience smaller gains compared to those training at normal oxygen levels (normoxia). #### 7. Side Effects of Hyperoxic Training - **Oxygen Toxicity**: Prolonged exposure to high oxygen levels (\>1.5 ATA) can lead to damage to lung tissue and other negative health effects. - **Free Radical Formation**: High oxygen levels can lead to oxidative damage, particularly to lipids and proteins. - **Vasoconstriction**: Hyperoxia can impair blood flow, reducing the efficiency of oxygen transport to muscles during intense exercise. #### 8. Carbon Monoxide (CO) and Hypoxia - **CO Toxicity**: CO binds with hemoglobin 240 times more readily than oxygen, reducing the blood's ability to carry oxygen. This can lead to poisoning at high concentrations. - **Chronic Low-Dose CO Exposure**: Some studies suggest that repeated exposure to low levels of CO may enhance VO2max and hemoglobin mass by increasing red blood cell production. - **Regulatory Concerns**: Carbon monoxide rebreathing is banned for performance enhancement but is used for testing hemoglobin mass. **Elektromyostimulation** #### 1. Overview of Electromyostimulation (EMS) Electromyostimulation (EMS) refers to the use of electrical impulses to stimulate muscles, inducing contractions. Initially used for medical purposes, such as edema treatment and muscle mass preservation, EMS is now widely used in **elite sports** to enhance muscle performance and recovery. - **Basic Mechanism**: EMS stimulates muscles through electrical impulses, activating motor neurons before muscle fibers, creating contractions. - **Applications**: - **Muscle Mass Preservation**: Particularly useful in immobilization. - **Rehabilitation**: Used to rebuild atrophied muscles. - **Performance Enhancement**: To increase muscular strength, power, and endurance. #### 2. Types of EMS Training - **Whole-body EMS**: Involves using electrodes to stimulate all major muscle groups simultaneously. - **Local EMS**: Focuses on specific muscle groups for targeted training. - **EMS Variables**: - **Intensity**: Measured in amperes. - **Frequency**: Measured in Hertz, with different frequency ranges for different goals (e.g., 50-100 Hz for strength). - **Duty Cycle**: Refers to the on-off pattern of the electrical impulses, typically using a 4s on, 4s off cycle. - **Impulse Type**: Biphasic or monophasic waveforms. #### 3. Muscle Fiber Types and EMS - **Slow-Twitch Fibers (Type I)**: Used in endurance activities, they contract slowly and are fatigue-resistant. - **Fast-Twitch Fibers (Type II)**: These fibers have greater power output but tire more quickly. EMS can stimulate both fast-twitch fibers (especially Type IIx) and slow-twitch fibers for different athletic goals. - **Henneman's Size Principle**: Muscle fibers are recruited in order of size; smaller fibers (Type I) are activated first, with larger fibers (Type II) activated as intensity increases. #### #### #### 4. EMS Training Benefits - **Strength Training**: EMS can increase muscular strength without hypertrophy, especially for endurance athletes who seek increased force without mass. - **Injury Rehabilitation**: Effective in preventing muscle atrophy during periods of immobilization. - **Aerobic and Anaerobic Benefits**: EMS may improve both aerobic capacity (VO2max) and anaerobic performance (strength and power). - **Fatigue Resistance**: EMS training enhances muscle resistance to fatigue, improving endurance performance. #### 5. EMS and Endurance Training - **Endurance Training with EMS**: Studies suggest that EMS training, particularly with lower frequencies (e.g., 10 Hz), may increase VO2max and aerobic capacity. However, fatigue from EMS training may be more rapid compared to traditional endurance training. - **Lactate and Performance**: EMS training has shown to reduce lactate accumulation and improve recovery. #### 6. EMS and Muscle Performance - **Maximal Strength vs. High-Intensity Training (HIT)**: Research comparing EMS to traditional HIT suggests EMS can produce similar strength gains with potentially less time investment. However, EMS training can cause faster fatigue and may be more expensive than traditional training methods. **Velocity Based Training** #### 1. Overview of Velocity-based Strength Training (VBT) Velocity-based Strength Training (VBT) is an innovative approach that uses the velocity of movement to guide and optimize training intensity and load prescription. It has emerged as a useful tool for athletes and coaches to ensure appropriate training loads, especially in strength training. The primary idea behind VBT is to match the velocity of the movement with the intended training adaptations, such as **strength, power**, and **muscular endurance**. **Key Concepts**: - **Force-Velocity Relationship**: As load increases, velocity decreases (Hill's Law, 1950). - **Velocity Zones**: Specific speed ranges (measured in meters per second) correspond to different strength qualities (e.g., strength-speed, power-speed). - **Velocity Loss Thresholds**: Defines the percentage loss in velocity during a set, helping to regulate fatigue and ensure sufficient training intensity. #### 2. VBT and the Force-Velocity Relationship - **Force-Velocity Curve**: This curve explains that as the load increases (e.g., percentage of 1RM), the movement velocity decreases. The relationship is nearly linear, meaning velocity can be used to predict intensity and training loads. - **Practical Implications**: - **High Load, Low Velocity**: For maximal strength development. - **Moderate Load, Higher Velocity**: For hypertrophy or muscular endurance. #### 3. Key Features of Velocity-based Training - **Daily 1-RM Estimation (e1RM)**: VBT uses velocity as an indicator of performance capacity, adjusting intensity based on real-time velocity measurements. - **Velocity Zones**: Different velocity zones are targeted based on the training goal (e.g., strength, power, speed). - **Velocity Loss Thresholds**: A certain percentage loss in velocity during a set may indicate fatigue. These thresholds can help optimize the training volume and intensity, thus preventing overtraining and undertraining. #### #### 4. Application of VBT in Training - **VBT and Performance Enhancement**: VBT can enhance muscular strength, power, and endurance by targeting specific velocity zones based on training goals. - **Study Examples**: Studies with rugby players and rowers show that training with VBT improved strength, power, and endurance, with less fatigue compared to traditional methods. - **VBT in Endurance Athletes**: VBT can be used to prevent fatigue accumulation during strength training sessions, helping athletes balance strength training with their endurance training schedule. #### 5. Velocity Loss and Training Adaptations - **Low Velocity Loss (\30%)**: Linked to greater hypertrophy and muscular endurance due to increased training volume and fatigue. #### 6. Benefits of VBT - **Individualized Load Prescription**: Allows adjustments based on daily fluctuations in athlete readiness and fatigue. - **Reduced Fatigue**: By managing velocity loss, VBT can reduce overall fatigue while still promoting strength gains. - **Improved Training Motivation**: Immediate feedback on velocity can motivate athletes by showing real-time progress. **Eccentric Training** #### 1. Overview of Eccentric Training Eccentric training involves the **active lengthening of muscle tissue** against an external force or load. This type of training is different from traditional concentric training because it targets muscle lengthening (eccentric) rather than muscle shortening (concentric). - **Eccentric Muscle Actions**: Involves lengthening muscles while they produce force. - **Force Production**: Skeletal muscles produce greater force during eccentric muscle actions compared to concentric or isometric actions. Research shows a **19-38% increase in torque** during eccentric actions. #### 2. Eccentric Training Methods - **Tempo Eccentric Training**: Involves altering the time spent during the eccentric phase of a movement. The primary aim is to overload the eccentric phase of a lift. - **Example**: 4/0/2 tempo (4 seconds for eccentric, no pause at the bottom, 2 seconds for concentric). - **Hypertrophy and Strength**: While results for hypertrophy are mixed, **eccentric training** can be effective for improving strength, especially in athletes. - **Flywheel Inertial Training**: Uses the flywheel device to create eccentric overload. The athlete applies force to the flywheel during concentric actions and decelerates the load during eccentric actions. - **Benefits**: Increased **muscle mass**, **maximal strength**, and **eccentric force production**. - **Accentuated Eccentric Loading (AEL)**: Incorporates a weight releaser to provide greater eccentric overload, allowing heavier loads during the eccentric phase than during concentric actions. - **Benefits**: Higher gains in strength and power, though the research on hypertrophy is still inconclusive. #### 3. Physiological Adaptations to Eccentric Training - **Sarcomere Addition**: Eccentric training increases the number of sarcomeres in series, allowing muscle fibers to produce greater force and power without changing muscle length. - **Titin's Role**: Titin, a protein involved in muscle elasticity, plays a crucial role in regulating force during eccentric contractions by adjusting its stiffness. - **Fast-Twitch Fiber Hypertrophy**: Eccentric training preferentially targets fast-twitch fibers, contributing to improvements in power and strength. - **Power Output and Work**: Eccentric training leads to better power output due to increased mechanical work. #### 4. Eccentric Training for Athletes - **Plyometric Training and Eccentric Training**: Plyometric exercises (which emphasize the stretch-shortening cycle) can be combined with eccentric training for enhanced power development. Plyometric exercises are especially beneficial when targeting eccentric **rate of force development (RFD)**. - **Phases of Eccentric Training**: - **Offseason**: Focus on **tempo eccentric training**, **flywheel inertial training**, and **accentuated eccentric loading**. - **Pre-season**: Emphasis on **accentuated eccentric loading** combined with **plyometric training**. - **Competition**: High-intensity **plyometric training** and **accentuated eccentric loading** for peak performance. - **Transition to Offseason**: Minimize emphasis on eccentric training. #### 5. Performance Enhancements with Eccentric Training - **Increased Strength**: Eccentric training results in higher maximal strength and improvements in **eccentric force production**. - **Power and Explosiveness**: Eccentric training enhances explosive power due to improved muscle-tendon unit stiffness and the force-velocity relationship. - **Jump Performance**: Studies suggest that eccentric training significantly boosts vertical jump height and power. **Advanced Training in professional soccer** #### 1. Overview of Soccer Strength Training Strength training for soccer players is crucial for improving performance, preventing injuries, and maintaining fitness during the season. Soccer players face a unique challenge, as they need to be strong, fast, and agile, but without the added muscle mass that might impede their endurance or agility. - **Pre-Season vs. In-Season Training**: - **Pre-Season**: The focus is on **building strength**, with a combination of **strength endurance**, **hypertrophy**, and **maximum strength** training. - **In-Season**: The emphasis is on **maintaining strength**, preventing fatigue, and recovering from matches. - **Strength Training Phases**: - **Pre-Season**: Divided into three phases---**Strength Endurance**, **Hypertrophy**, and **Maximum Strength**. - **In-Season**: Focus shifts towards **maintenance** and **injury prevention**. #### 2. Pre-Season Training (Strength Phases) - **Strength Endurance**: - **Duration**: 2 weeks - **Volume**: 2-4 sets of 15 reps - **Intensity**: \~50% of 1RM - The focus is on developing the ability to sustain effort over prolonged periods, which is essential for soccer players to maintain performance throughout a match. - **Hypertrophy Phase**: - **Duration**: 2 weeks - **Volume**: 3-5 sets of 8-12 reps - **Intensity**: \~75% of 1RM - The goal is to build muscle mass, which contributes to overall strength and injury prevention. - **Maximum Strength Phase**: - **Duration**: 2 weeks - **Volume**: 3-5 sets of 3-5 reps - **Intensity**: \>90% of 1RM - This phase focuses on increasing maximal strength, essential for power development. #### 3. In-Season Training - **Focus**: The main focus of in-season training is **strength maintenance**, preventing injuries, and supporting recovery from games. Players often undergo **1-2 strength training sessions per week** during this period. - **Training Frequency**: Some studies suggest that **1 session per week** of strength training is sufficient for maintenance, while others suggest **1 session every 2 weeks**. - **Injury Prevention**: - Soccer players are particularly vulnerable to **hamstring injuries** and need targeted training (e.g., Nordic hamstring exercises) to reduce injury risk. - **Match Load Management**: - Training volume and intensity should be carefully adjusted to avoid overtraining, especially following matches or during congested fixture periods. #### 4. Performance and Injury Prevention - **Performance**: - Increasing strength in key movements (e.g., squats, deadlifts) correlates with improved sprinting and jumping performance. - **Strength as an influencing factor**: Strong correlation between maximal squat strength and **sprint performance** and **vertical jump height**. - **Injury Prevention**: - Injury rates, especially for **hamstring injuries**, can be reduced by maintaining strength training during the season. - Strength training can help **reduce muscle imbalances** and ensure that players are better prepared to withstand the demands of the game. #### 5. Strength Training Guidelines for Soccer Players - **Timing**: Strength training is most effective during the **pre-season** but should be maintained during the **in-season** to prevent deconditioning. - **Exercise Selection**: Emphasize **basic compound lifts** like squats, deadlifts, and bench presses, while including **sport-specific exercises** that target soccer-related movements. - **Recovery**: Adequate recovery and load management are key to preventing overtraining and burnout.