HPSCI304 Lecture Two Slides PDF

10/08/23 10 9 Dr Brett Smith 8...

10/08/23 10 9 Dr Brett Smith 8 7 Females morning samples 6 1 sd -1 5 Males 4 3 2 Salivary cortisol ng midday samples 1 Mon 12 Mon 19 Mon 26 Mon 02 Mon 09 Date Measuring Human Performance LEG POWER Rower Weight 90 kg Height 192 cm 2000m Erg target Normalised Pace / 500m Watts Watts/kg Watts/kg M ss 1 24.7 576.0 6.4 15.7 2km time 5:38.8 Weight normalised 92 kg (min of selected) Deadweight (tot) 172 Rower numbers 8 2km time 5:37.8 Normalised Equivalent weight lifted 42.0 Kg Equivalent leg weight lifted 24.4 kg Assuming leg drive time LEG WEIGHT LIFTS (required to match competition power output) Squat drive speed 0.8 seconds Squat/min 37.5 Squad depth 70 Percent of full (femur parallel to floor) Req additional squat Weight -5.1 Kg Details (Body w eight - without additional weights) Weight above Hip 71.6 Kg Power + hip 300.5 Weight Thigh 13.1 Kg Power - thigh 54.8 Height body lifted -squat 33.6 cm 355.3 1 ASSIGNMENT ONE AND THREE WRITE AN EFFECTIVE PROGRAM UTILISE BEST PRACTICE SCIENTIFIC PRINCIPLES 2 3 1  10/08/23 STRESS -> ADAPTATION Matching load (intensity x duration) to recovery to enhance conditioning a) Positive adaptation: the stress of the sessions is matched by recovery resulting in a continuous positive adaptation b) Negative adaptation, maladaptation: the stress of the session is not matched by recovery i.e., stress is too great and/or recovery is insufficient c) No super-compensation: recovery time between training sessions is too long or training is not stressful enough 4 FITT Principles Strength, power, speed, hypertrophy, muscle endurance Strength Power Speed Hypertrophy Muscle endurance Frequency per week (per muscle group) 2-3 1-2 2-3 2-3 2-4 Frequency Recovery between full sessions of the same muscle groups 2-3 days 2-3 days 2-3 days 2-3 days 2-3 days Intensity (adapted 10 point RPE) 7-10 3-8 n/a 8-10 9-10 Intensity (%1RM) 80-100 45-55 n/a 60-80 40-60 Intensity Maximal to near Maximal to near Intensity (descriptor) Maximal to near maximal explosive maximal speed of Close to, or to maximal load movement movement muscle failure Severe fatigue Time duration per session (minutes) 45-90 40-60 40-60 40-60 30-60 Time duration (sec per set) 5-10 4-8 4-8 20-60 80-150 Reps per set 1-5 1-5 1-5 6-12 15-60 Time Sets per exercise 4-7 3-5 3-5 4-8 2-4 Rest between sets (minutes) 1-5 2-6 2-6 0.5-2 0.5-1 work to rest ratio 1:3-1:5 1:10/12 1:10 1:0.5 - 1:2 2:1 Resistance training Resistance training Sports specific Resistance training Resistance training Type Mode of exercise Movement specific Movement specific Movement specific Movement specific Movement specific Sports specific Sports specific Sports specific Sports specific Anaerobic alactic Energy Systems Anaerobic alactic Anaerobic lactacid This table has been developed from a number of sources including: 1) The primary source is FITT framework on pgs 164-167 of the ACSM (2013). ACSM’s Guidelines for Exercise Testing and Prescription (9th Edition). 2) Bompa, T.O & Haff, G.G. (2009). Periodisation: Theory and Methodology of Training 5th Ed. Champaign, IL.Human Kinetics 3) Baechle, T.R & Earle R.W. (2008). Essentials of Strength Training and Conditioning 3td Ed. Champaign, IL.Human Kinetics 4) Smith T B (in press). Scientific Principles of Training. 5 FITT Principles Middle distance, intensive intermittent interval sports High Intensity Interval Training (HIIT), Anaerobic interval training, MAS training Aerobic recovery Anaerobic Anaerobic lactate Anaerobic Lactate Easy aerobic Aerobic base theshold tolerance production Frequency per week (per muscle group) n/a 5-12 2-3 2-3 1-2 Frequency Recovery between full sessions of the same muscle groups n/a 8-24 hours 48-60 hours 2-3 days 2-3 days Intensity (20 point RPE) 12-14 14-16 16-17 17-18 18-20 Intensity Intensity (%HRR) 50-70 70-80 80-85 85-95 95-100 Duration of work in the training zone per session (minutes) n/a 60-120 30-90 15-25 8-15 steady state / Time Typical session steady state steady state intervals Intervals Intervals 30 seconds - 3 15 seconds - 3 Interval duration n/a 3-15 minutes minutes minutes Work to rest ratio n/a n/a 1:05 - 1:01 1:0.5 - 1:2 1:3-1:5 Sports specific Sports specific Sports specific Sports specific Sports specific Type Mode of exercise Cross training Cross training ANAEROBIC Energy Systems AEROBIC AEROBIC MHR = Max HR These tables have been developed from a number of sources including: 1) The primary source is FITT framework on pgs 164-167 of the ACSM RHR = Resting HR (2013). ACSM’s Guidelines for Exercise Testing and Prescription (9th Edition). Train% = training zone 2) Bompa, T.O & Haff, G.G. (2009). Periodisation: Theory and Methodology of Training 5th Ed. Champaign, IL.Human Kinetics 3) Baechle, T.R & Earle R.W. (2008). Essentials of Strength Training and Conditioning 3td Ed. Champaign, IL.Human Kinetics 4) Smith T B (in press). Scientific Principles of Training. 6 2  10/08/23 EFFECTIVE TRAINING = Requisite FITT principles & effective recovery intensity Effective Recovery Optimal recovery Increase Session Session Load Load = = Intensity Intensity x x Volume Volume (duration) (duration) Time 7 INEFFECTIVE TRAINING = Strain is too high and/or insufficient recovery intensity insufficient Recovery Continued Insufficient Recovery Recovery Session Recovery Load Session = Load Session Intensity = Load x Intensity = Volume x Intensity (duration) Volume x (duration) Volume (duration) Time 8 Training load = Intensity * Duration intensity High Session Load = High Intensity Session x Load Volume = (duration) Intensity x Volume (duration) Time 9 3  10/08/23 Whole body 48 hours between full sessions, note the reduced volume / load on Friday RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 (max) 9 8 7 6 5 4 3 2 1 (min) Session descriptors Hypertrophy (resistance training / specific) Strength (resistance training / specific) Split between body parts 72 hours between full sessions for the same body part RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 (max) 9 8 7 6 LOWER BODY Upper body LOWER BODY Upper body 5 STRENGTH strength STRENGTH strength 4 3 2 1 (min) 10 Split between body parts, mixed conditioning goals 72 hours between full sessions for the same body part, note the addition of lower body power RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 (max) 9 8 7 LOWER LOWER BODY LOWER 6 BODY Upper body STRENGTH BODY Upper body 5 STRENGTH strength POSTERIOR STRENGTH strength 4 QUADRICEPS CHAIN QUADRICEPS 3 2 1 (min) Session descriptors Hypertrophy (resistance training / specific) Strength (resistance training / specific) Non-specific power (resistance training / plyometrics / ballistic exercises) Specific power (resisted and assisted accelerations / sport specific accelerations) Speed (technique drills, assisted specific movements / sports specific Split between body parts, mixed conditioning goals Compromised training model, note the addition of lower body power and some reduced volumes RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 (max) 9 8 LOWER LOWER 7 LOWER LOWER BODY BODY 6 BODY Upper body BODY Upper body STRENGTH STRENGTH 5 STRENGTH strength STRENGTH strength POSTERIOR POSTERIOR 4 QUADRICEPS QUADRICEPS CHAIN CHAIN 3 2 1 (min) 11 Traditional Long Slow Distance (LSD) training RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 20 (max) 18 16 14 12 10 8 6 Session descriptors Active Recovery Aerobic Base Anaerobic Threshold Anaerobic lactacid (HIIT) A mix of Aerobic intensities This is a more pyramidal type training program focusing on a range of aerobic training intensities (aerobic base, aerobic recovery and anaerobic threshold) RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 20 (max) 18 16 14 12 10 8 6 12 4  10/08/23 HIIT Training (Team sport in-season, possibly compromised) Note that +5 is AM and Match Day is PM to allow maximal recovery time RPE (intensity) Match Day MD +1 MD +2 MD +3 MD +4 MD +5 MD +6 20 (max) 18 16 14 12 10 8 6 Session descriptors Active Recovery Aerobic Base Anaerobic Threshold Anaerobic lactacid (HIIT) HIIT Training (Team sport pre-season, compromised) Mon & Thurs intensity focus (short & sharp), Tue & Fri volume focus (longer & slower) Reduced volume of anaerobic loading to facilitate quicker recovery times RPE (intensity) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 20 (max) 18 16 14 12 10 8 6 13 THE OVERLOAD PRINCIPLE IS TYPICALLY A STEPWISE INCREASE IN TRAINING LOAD (STEP LOADING) TRAINING LOAD High 3 medium 2 Testing Low 1 4 microcyle mesocycle Bompa, T. (1999) Periodization: Theory & methodology of training. Champaign, Il: Human Kinetics, pp 46 14 Methods for managing training load increases Acute:Chronic ratio and weekly increases in training load Gabbett, T. J. (2016). The training-injury prevention paradox: should athletes be training smarter and harder?. Br J Sports Med, bjsports-2015. 15 5  10/08/23 HOW DO WE KNOW IF OUR TRAINING PROGRAM IS EFFECTIVE WHAT DOES “EFFECTIVE” MEAN? EFFECTIVE = ACHIEVE GOALS 1. GOAL SETTING (Needs analysis etc) 2. NEED TO ACCURATELY MEASURE ACHIEVEMENT OF GOALS? 16 17 DEVELOPING EFFECTIVE EXERCISE PROGRAMS PLAN Periodization Physiology Psychology Biomechanics Logistics Pedagogy REVIEW Neuromotor Nutrition IMPLEMEMT Health History ANALYSE MONITOR Quantitative and qualitative, Statistics reliable and valid measures Technology 18 6  10/08/23 DEVELOPING EFFECTIVE EXERCISE PROGRAMS MONITOR TRAINING TESTING Less reliable and valid? More reliable and valid More regular Less regular Stress Econom Capacit Econom y y y Measure: Measure: Performance Performance Fitness Fitness Physiology Physiology Psychology Psychology Biomechanics Biomechanics Skills Skills 19 20 What should we measure 1. Recovery 2. Adaptation Why? Recovery assumes an effective environment for adaptation has occurred? Acute adaptations! How? Strength and weaknesses? 21 7  10/08/23 STRESS -> ADAPTATION Matching load (intensity x duration) to recovery to enhance conditioning a) Positive adaptation: the stress of the sessions is matched by recovery resulting in a continuous positive adaptation b) Negative adaptation, maladaptation: the stress of the session is not matched by recovery i.e., stress is too great and/or recovery is insufficient c) No super-compensation: recovery time between training sessions is too long or training is not stressful enough 22 Impellizzeri, F. M., Marcora, S. M., & Coutts, A. J. (2019). Internal and external training load: 15 years on. International journal of sports physiology and performance, 14(2), 270-273. 23 24 8  10/08/23 Internal Monitoring (measures of stress/strain) Morning wellness, provides insight on recovery from previous day/s 25 Internal Monitoring (measures of stress/strain) Morning wellness, provides insight on recovery from previous day/s 26 27 9  10/08/23 28 29 30 10  10/08/23 SESSION RPE Session RPE = Duration * RPE 31 SESSION RPE (sRPE) Time (min) * RPE (10 point scale) 32 33 11  10/08/23 The ratings of perceived exertion (RPE) scale for athletic training and the total quality recovery (TQR) scale Hassmen, P., & Kenttä, G. (1998). Overtraining and recovery. A conceptual model. Sports medicine, 26(1), 1-16. 34 35 36 12  10/08/23 37 What should we measure 1. Recovery 2. Adaptation Why? The ultimate goal of an effective training program is to achieve positive progressive adaptations (chronic responses) How? Strength and weaknesses? 38 STRESS -> ADAPTATION Matching load (intensity x duration) to recovery to enhance conditioning a) Positive adaptation: the stress of the sessions is matched by recovery resulting in a continuous positive adaptation b) Negative adaptation, maladaptation: the stress of the session is not matched by recovery i.e., stress is too great and/or recovery is insufficient c) No super-compensation: recovery time between training sessions is too long or training is not stressful enough 39 13  10/08/23 Halson, S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports medicine, 44(2), 139-147. 40 41 42 14  10/08/23 Training load = Intensity * Duration intensity High Session Load = High Intensity Session x Load Volume = (duration) Intensity x Volume (duration) Time 43 Suchomel, T. J., Nimphius, S., Bellon, C. R., Hornsby, W. G., & Stone, M. H. (2021). Training for muscular strength: methods for monitoring and adjusting training intensity. Sports Medicine, 51(10), 2051-2066. 44 External Monitoring (measures of work) End of mesocycle testing to determine athletes adaptation to the training program 45 15  10/08/23 External Monitoring (measures of work) New South Wales Institute of Sport. (2015). Another easy way to monitor your strength gains, NSWIS News, March 15. Regular monitoring of training loads to determine progression e.g. estimating 1RM in each training session to monitor strength progression Predicting 1RM (maximal lift) to track training progress The Bryzycki formula is: 1RM=w⋅(3637−r) where: 1RM is the one rep maximum for the weight lifter. w is the weight lifted in multiple reps. Haff, G. G. (2010). Quantifying workloads in resistance training: a brief review. Strength Cond J, 10, 31-40. r is the number of reps lifting the weight. 46 Haff, G. G. (2010). Quantifying workloads in resistance training: a brief review. Strength Cond J, 10, 31-40. 47 48 16  10/08/23 https://www.scienceforsport.com/gps-wearables-metrics-and-application/ 49 50 Monitoring strength 1RM 12RM 51 17  10/08/23 Monitoring change in strength Best recorded bench press each training week Best Position Today 31-05-2022 10-05-2022 26-04-2022 19-04-2022 5-04-2022 22-03-2022 10-03-2022 Overall recorded Loosehead 140 130 120 115 123 110 140 150 Prop Tighthead 170 160 160 170 150 150 170 170 Prop Hooker 170 170 176 160 175 170 170 160 176 Lock (4) 140 140 140 125 140 140 Blindside 155 150 150 135 150 155 155 Flanker Number 8 160 160 160 160 150 140 150 165 Number 8 155 150 145 145 135 135 140 156 Half Back 145 140 140 140 140 130 145 145 First Five- 120 140 140 140 120 120 120 140 Eighth Centre 155 150 150 150 150 160 Left Wing 130 120 120 120 120 130 130 Right Wing 145 145 150 145 145 150 Legend Excellence Merit Average Poor 52 Monitoring power Best recorded 10m acceleration each training week Best Position Today 07-06-2022 31-05-2022 24-05-2021 17-05-2022 10-05-2022 3-05-2022 26-04-2022 19-04-2022 12-04-2022 5-04-2022 29-03-2022 22-03-2022 Overall recorded Tighthead 1.56 1.91 1.7 1.69 1.68 1.82 1.59 1.67 1.64 1.75 1.56 Prop Lock (4) 1.61 1.79 1.68 1.69 1.66 1.81 1.65 1.82 1.58 Blindside 1.68 1.6 1.68 1.64 1.64 1.71 1.72 1.74 1.64 1.59 1.59 1.63 1.65 1.59 Flanker Openside 1.57 1.64 1.67 1.65 1.65 1.66 1.63 1.65 1.62 1.61 1.57 1.68 1.57 Flanker Half Back 1.56 1.58 1.49 1.57 1.59 1.58 1.59 1.55 1.53 1.66 1.49 First Five- 1.56 1.57 1.6 1.6 1.59 1.58 1.5 1.61 1.5 Eighth Centre 1.47 1.51 1.51 1.5 1.48 1.5 1.51 1.51 1.48 1.46 1.55 1.41 Left Wing 1.59 1.63 1.68 1.58 1.6 1.59 1.65 1.65 1.58 Full Back 1.58 1.59 1.55 1.49 1.52 1.52 1.57 1.5 1.49 1.49 Full Back 1.53 1.66 1.64 1.63 1.63 1.58 1.62 1.6 1.6 1.57 1.52 1.52 Lege nd Excellence Merit Average Poor 53 Power training zones 54 18  10/08/23 55 56 TRAINING INTENSITY DRILL ANALYSIS 57 19  10/08/23 INDIVIDUAL MONITORING 58 Previous week Previous Fortnight Avg Previous Month Average Previous two months Avg Target Target Target Player Shirt HiMets Intensity Diff AC HiMets Intensity Diff HiMets Intensity Diff HiMets Intensity Target Diff Joshua Fusitua 1 2053 Light -540 0.99 1814 Minimal -1879 1527 Minimal -1152 1862 Minimal -729 Alex Hodgman 1 1813 Minimal -780 0.91 1801 Minimal -560 1984 Light -541 1913 Light -639 Karl Tu'inukuafe 1 1161 Minimal -1432 0.62 1761 Minimal -191 1814 Minimal -473 1653 Minimal -638 Kurt Eklund 2 2160 Light -646 0.81 2510 Typical -642 2388 Light -399 2532 Typical -280 Ricky Riccitelli 2 2428 Typical -378 0.86 2730 Typical -251 2665 Typical -44 2821 Moderate -71 Soane Vikena 2 2687 Typical -119 1.05 2744 Typical -305 2683 Typical -235 2301 Light -585 Nepo Laulala 3 2121 Light -472 0.99 2241 Typical -352 2170 Light -820 2026 Light -636 Jordan Lay 3 1085 Minimal -1508 0.46 1815 Minimal -268 2072 Light -218 2176 Light -322 Marcel Renata 3 2520 Typical -73 1.12 2440 Typical -336 2402 Typical -320 2283 Typical -424 Ofa Tu'ungafasi 3 566 Minimal -2027 0.29 1362 Minimal -643 1645 Minimal -569 1880 Light -508 Sam Darry 4 2712 Typical -94 0.99 2844 Moderate -162 2741 Typical -58 2674 Typical -195 Joshua Goodhue 4 2228 Light -578 1.11 2316 Light -299 2037 Light -1116 2079 Light -986 Luke Romano 4 1296 Minimal -1004 1 1607 Minimal -306 1510 Minimal -889 1548 Minimal -793 James Tucker 4 2296 Light -510 0.92 2332 Light -474 2490 Typical -295 2373 Light -423 Cameron Suafoa 5 2677 Typical -129 0.99 2636 Typical -404 2718 Typical -153 2659 Typical -233 Taine Plumtree 6 2836 Typical -214 1.03 2676 Typical -641 2731 Typical -470 2786 Typical -361 Tom Robinson 6 2566 Light -334 1.01 2533 Light -579 2685 Typical -640 2509 Light -613 Anton Segner 6 2990 Typical -60 1.08 2995 Typical -337 2792 Typical -302 2895 Typical -200 Adrian Choat 7 2878 Typical -172 1.01 2929 Typical -256 2934 Typical -181 2871 Typical -265 Dalton Papali'i 7 1632 Minimal -1168 0.75 1529 Minimal -1746 1849 Minimal -821 2292 Light -560 Vaiolini Ekuasi 8 1870 Minimal -1180 0.75 2288 Light -794 2363 Light -569 2258 Light -755 Akira Ioane 8 1987 Minimal -313 0.86 1295 Minimal -1505 1896 Minimal -843 2119 Minimal -1454 Hoskins Sotutu 8 2754 Typical -296 1 2775 Typical -269 2704 Typical -740 2615 Typical -623 Finlay Christie 9 3441 Moderate 86 0.98 3606 Moderate 119 3681 Moderate 189 2995 Typical -514 Taufa Funaki 9 3408 Moderate 53 0.91 3874 Hard 544 3726 Moderate 371 3659 Moderate 259 Sam Nock 9 3083 Typical -272 0.82 3320 Moderate -22 3554 Moderate 429 3237 Typical -31 Beauden Barrett 10 2460 Light -895 0.68 3318 Moderate 734 3250 Typical 265 3654 Moderate 43 Jock McKenzie 10 4367 Max 1012 1.01 4644 Max 1316 4593 Max 991 4283 Max 760 Stephen Perofeta 10 3457 Moderate 102 0.96 3859 Hard 920 3879 Hard -313 3819 Hard 104 Caleb Clarke 11 611 Minimal -2805 0.14 2280 Minimal 734 3471 Moderate 913 3651 Moderate 632 AJ Lam 11 3458 Moderate 42 0.99 3386 Typical -851 3189 Typical -178 3475 Moderate 62 Corey Evans 12 3940 Hard 585 1.06 3980 Hard 254 3792 Hard 318 3577 Moderate 170 59 60 20  10/08/23 61 62 The relationship between the acute:chronic-workload ratio and injury risk. Reprinted from Blanch P, Gabbett TJ. Has the athlete trained enough to return to play safely?: the acute:chronic workload ratio permits clinicians to quantify a player's risk of subsequent injury. Br J Sports Med. 2016;50(8):471-475. 63 21  10/08/23 64 65 66 22  10/08/23 67 68 Ensuring positive adaptation The goal of any effective training program is to ensure positive adaptation To achieve positive adaptation it’s important that the athlete recovers appropriately between sessions The simple measure of recovery is to ask the athlete each whether they’ve recovered between sessions. This can be achieved by talking to the athletes or using a morning wellness questionnaire Monitoring signs of excessive fatigue (e.g., raised morning heart rate, poor sleep, muscle soreness, fatigue, negative mood, motivation, poor health, etc.) Other methods for monitoring recovery include: Monitoring whether training performance is improving (effective recovery) or being maintained or regressing (ineffective recovery) Monitoring technical changes or tactical / decision-making errors in training and or competition Regular testing of key training components to ensure positive progression 69 23