EXSC216 Program Design 2 Study - Week 7 PDF

EXSC216 Program Design 2 1 Content Training Process Program Design Microcycles Mesocycles Periodisation Types Pros Cons Etc. 2 Principles of Training Training Stimuli Current Capaci...

EXSC216 Program Design 2 1 Content Training Process Program Design Microcycles Mesocycles Periodisation Types Pros Cons Etc. 2 Principles of Training Training Stimuli Current Capacity Supercompensation Training Continuum Recovery Fatigue 3 General Adaptation Syndrome Scenario: Training Multiple Training Sessions Sufficient Recovery Session 5 Start This is what we want to see Exercise Session 4 Start Exercise Session 3 Start Resistance to Exercise Session 2 stress Start (performance) Session 1 Exercise Start Exercise 4 General Adaptation Syndrome Scenario: Overtraining/ Non-functional overreaching Multiple Training Sessions Insufficient Recovery Session 1 Start Exercise Session 2 Start Exercise Session 3 Start Exercise Resistance to Session 4 stress Start (performance) Exercise Session 5 Start Exercise Exhaustion, Overtraining 5 Dose Response How much training do we need to force adaptation? Difficult to determine – different for each individual Inverted U Theory Adaptation 6 Stress Other Considerations Produce optimal performance at a desired time Fundamentally a trade-off between volume & intensity Maximise physical, technical & tactical qualities Minimise risk of injury 7 Annual Plan 8 Fatigue Continuum 9 Halson & Jeukendrup 2004 Recovery Training & Competition Load Performance = Fitness/ Capacity ‐ Fatigue 10 Law of Diminishing Returns The more well trained we become, the potential for adaptation is reduced A greater stress is required to result in adaptation Year 11 + 12 Adaptation 11 Time Theoretical Rates of Performance Adaptation PEAK PEAK PEAK 1. Rate of gain is directly related to average intensity of ΔP training. 2. Final performance level is inversely related to rate of Average Relative Intensity gain. ++++ 3. Length (time period) of maximum performance is +++ inversely related to rate of ++ gain TIME Key Principles: Overload – constantly applying an appropriate stimulus resulting in psychological, physiological and physical adaptation intensity (force, RFD, power) duration or volume (amount of work accomplished) Specificity – the degree of similarity between the performance and training exercises (metabolic and mechanical) enhances “transfer of training effect” Variation – method of manipulating the overload and degree of specificity important factor in guiding training toward a specific goal and for “fatigue management” Quick recap What do we know? Other relevant concepts Accommodation Training needs to be planned Specificity Variety Progressive overload is required Reversibility (detraining) Individualisation Balance between stress and Recovery recovery is vital 14 Part 2 15 Quick recap What do we need to know? How do we measure “training”? More specifics on progression? How do we assess the athletes response? How can you ‘periodise’ a training program? 16 Measuring Load (actual) “Load” in resistance training is generally calculated as: sets x reps x weight 3 x 8 x 100kg = 2400 units/kg Or sets x reps x % RM 3 x 10 x 70% = 2100 units 6 x 4 x 87.5% = 2100 units (limited info on which works better) 17 Measuring Load (perceived) Rating Descriptor  Load (AU) = RPE x Duration 0 Rest 1 Very, Very Easy  Monotony = Mean daily load/Std dev 2 Easy  Strain = Load x Monotony 3 Moderate 4 Somewhat Hard  Shown to be effective for numerous 5 Hard exercise types 6 7 Very Hard  Moderate to strong correlations with 8 numerous objective intensity markers 9 10 Maximal Impellizzeri et al 2004 18 Progression and Overload Increase intensity (i.e. load lifted) Increase volume (i.e. more sets) Increase intensity of effort (i.e. % of maximum for that no. of reps) Decrease rest periods (between sets) 19 Overload 20 Overload 21 Overload 22 Impact on Performance 23 Inappropriate Programming 24 Prescribing Intensity Absolute load in kg per rep % RM load Exertion/Reps in the tank Velocity? 25 Prescribing Intensity 26 http://articles.elitefts.com/training‐articles/set‐and‐rep‐schemes‐in‐strength‐training‐part‐1/ Repetition Max Calculation (remember!) We know 1 RM, predict 6 RM: Weight Lifted x Percent RM as decimal = We know 8 RM, predict 1 RM: Weight Lifted ÷ Percent RM as decimal = 27 Training Design Next part 28 Training cycles Greek terms meaning: Divisions of training Macro – Long Meso – Middle Smaller, more manageable periods Micro – small Preparation Component Duration Comments Multi-year >1 Year Olympic cycle for example Macrocycle Several Months Typically a year, or a season Mesocycle Several Weeks Typically 1 month (4 microcycles) Microcycle Several Days Typically 7 days Training Session Several hours or 1 session separated by >40min is an minutes individual session 29 Phases of Training The Macrocycle Phases of Training Preparatory Competitive Transition General Specific Subphases Preparation Preparation Maintenance Mesocycles Microcycles Generalised Strength Training Periodisation Plisk & Stone 2003 31 Planning the Microcycle Things to consider: The objectives of the microcycle The training volume The training intensity Methods used to induce the training stimulus How far away from competition you are Greater variation within the microcycle promotes recovery and adaptation  Microcycle Ending with a Competition The Microcycle Training Demand Training Demand Competition Mon Tues Wed Thurs Fri Sat Sun Day to day variation is required in order to reduce accommodation ↑ intra-microcycle variation (between days) is required as the athlete develops More advanced athletes can tolerate greater training loads Hard days separated by lighter days Pre-season 2 or 3 peak microcycle, in-season only one training peak, other peak is substituted for competition ~25% of weekly training load from competition Microcycle Variation Rhea et al. (2002). Linear periodisation – no inter-day variation Daily undulating periodisation – inter-day variation Day Wks 1‐4 Wks 5‐8 Wks 9‐12 LP 1 3x8RM 3x6RM 3x4RM 2 3x8RM 3x6RM 3x4RM 3 3x8RM 3x6RM 3x4RM DUP 1 3x8RM 3x8RM 3x8RM 2 3x6RM 3x6RM 3x6RM 3 3x4RM 3x4RM 3x4RM Bench Press (%Δ) Leg Press (%Δ) LP 14.4 (10.4) 25.7 (19.0) DUP 28.8 (19.9)* 55.8 (22.8)* Microcycle Variation More specific changes, e.g.: Changing lifting speed Change exercise, maintain other variables Aid recovery: Same variables, different exercises Different variables, same exercises Same variables and exercises, less reps. Vary power and strength exercises within week Vary power exercises (snatch or clean pulls) 35 Example from previous Changing lifting speed Explosive or Controlled movement (Goal?) Managed by ‘tempo’ Remember, 3 digit code Eccentric/Pause/Concentric 36 Example from previous To aid recovery Same variables, different exercise E.g., Swap power clean with power snatch Intensity still up – external load down Different variables, same exercise E.g., Power cleans – 4 sets of 3 down to 3 sets of 3 Or 4 sets of 3 down to 4 sets of 2 25-35% reduction in overall volume (taper?) 37 Part 4 Developing the Macrocycle with Mesocyclescles 38 The Macrocycle Comprised of a number of mesocycles and training phases The length of the macrocycle is dependent on the training goals, and the sport Typically 1 year Pre-season In-season Off-season Mesocycle Terminology - Phases A number of mesocycles form a phase of training E.g. the pre-season period may be 3 months, and made up of 3 mesocycles These phases of training are dependent on the goals of the macrocycle (the year/season) Usually divided into Preparatory (Pre-Season) Competitive (Season) Transition (Off-Season) 1. Preparatory Phase General Preparation Specific Preparation Early Pre-Season Late Pre-Season Accumulation phase Transmutation phase Should consist of 15-25% of entire period Transition to specific sport skills Increase work capacity – through increases in Volume remains high, gradually decreases (as volume much as 40%) High volume, low intensity Intensity gradually increases High intensity training should be