Athlete Training 1. Readings: NSCA text: Chapter 23 pp 579 – 589 Information, examples & details also drawn from NSCA Strength & Conditioning text Recommended

Athlete Training

Athlete Training 1

Readings: NSCA text: Chapter 23 pp 579 – 589

Information, examples & details also drawn from NSCA Strength & Conditioning text

Recommended reading beyond the scope of this course:

The Path to Athletic Power, by Boyd Epley, Human Kinetics, 2004, ISBN-13: 9780736047012 Functional Training for Sports, by Mike Boyle, Human Kinetics, 2004, ISBN-13: 9780736046817 Faster, Better, Stronger, by Heiden & Testa, Harper Collins, 2008, ISBN: 9780061215230

Athlete Training 2

Athlete Training Principles… Overload & Specificity

Both become more refined and specific to meet the special needs of the athlete

Overload – periodization Specificity - Needs analysis becomes

more detailed as the more similar the training activity is to the actual sport, the more positive transfer there will be between the training and the sport performance (but this does not mean you only train in movement in patterns identical to sport performance)

3Athlete Training

Athlete Training Principles…

Power Becomes a very important/most important

parameter for high force & speed producing athletes

4Athlete Training

Athlete Needs Analysis

Determine for performance: Body parts involved Direction & angles of joint movement

5Athlete Training

Athlete Needs Analysis

Determine for performance: Body parts involved & body orientation

“if you perform on your feet, train on your feet” “train in position of play” Little to none of sit or lay down to train

6Athlete Training

Athlete Needs AnalysisDetermine for performance:

Force, time/speed, power production Metabolic system producing most of the ATP

7Athlete Training

Muscular Strength

Muscular Power Muscular Endurance

Cardiorespiratory Endurance

Example World’s strongest man competition

Throw shot-put (1-2sec), jump up (1sec), 100 m sprint (10 sec)

Ski Giant Slalom race (1min 30 sec)

Marathon (2hr 15min)

Duration to exhaustion

One to few seconds duration

One to 30 secs > 30 secs, up to few minutes

>5 min

Muscle contraction level

Max contraction - speed is not important & likely slow

Max contraction - As fast as possible

Sub max contraction

VERY low level contraction

AnaerobicAerobic

Athlete Needs AnalysisDetermine for performance:

Force, time/speed, power production Metabolic system producing most of the ATP

8Athlete Training

Athlete Needs AnalysisDetermine for performance: Work:Rest time cycles = metabolic demands

Interval between repeated sprints, jumps, medium length runs, volleys Soccer, football, tennis, volleyball

Directions of movement & change in direction = agility Only track runners move in a straight line?

9Athlete Training

Periodization

Involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance. Core exercises, primarily, but

assistance exercises can also be periodized

10Athlete Training

Periodization – 3 Cycles & 5 Phases

1. Macrocycle (largest cycle) Year – for typical sports with yearly season 4-yr – for person training for Olympics

Macrocycle is divided into Mesocycles

11Athlete Training


2. Mesocycles Several weeks or few months duration 5 sequential mesophases

1. Hypertrophy

2. Strength

3. Strength/power

4. Competition/peaking

5. Active rest

Mesocycle is divided into Microcycles

12Athlete Training


3. Microcycles 1-4 weeks duration, with daily and weekly

variation

13Athlete Training

Periodization

14Athlete Training

Macrocycle

HypertrophyMesocycle

StrengthMesocycle

Str/powerMesocycle

CompetitionMesocycle

RestMesocycle

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3 Cycles (Red, Blue, Green)5 Mesocycle Phases (Blue)


Resistance training program for strength & power sport based on 5 Mesocycles, each with a specific goal

1. Hypertrophy

2. Strength

3. Strength/power


5. Active rest

15Athlete Training

1, 2, 3, = “Preparatory Period”


1. Hypertrophy (or called Hypertrophy / Endurance)

To develop muscular and metabolic base for more intense subsequent phases

Sport specific & non-sport specific exercises Very low to moderate intensity (50-75% of the

1RM and very high to moderate volume (three to five sets of 8-12 repetitions)

2-4 weeks

16Athlete Training


2. Strength To increase maximum muscle force Sport specific exercises High intensity (80-90% of 1RM) and

moderate volume (three to five sets of 5 - 6 repetitions)

2-4 weeks

17Athlete Training


3. Strength/power To increase speed of force development

(power) Sport specific power / explosive

exercises High intensity (75-95% of 1RM,

depending on the exercise, lighter for high speed power lifts) and low volume (three to five sets of 3 - 4 repetitions) (loading for power discussed further in KIN 410)

2-4 weeks18Athlete Training


4. Competition/peaking To attain peak strength and/or power, and

performance Sport specific activities For peaking (e.g, for single competition)

very high intensity (≥93% of the 1RM) and very low volume (one to three sets of 1 – 2 repetitions).

For maintenance (e.g., 82 games in NHL regular season)

moderate intensity (~80-85% of the 1RM) and moderate volume (about two to three sets of about 6-8 repetitions).

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5. Active rest To allow physical & mental recovery Recreational activity Possible low volume & intensity resistance

training, or no resistance training 1-3 weeks

20Athlete Training


5 Mesocycles for strength & power sport1. Hypertrophy

2. Strength

3. Strength/power


5. Active rest

To maximize gains: 5 phases repeated 3+ times per year

In this case macrocycle is 1/3 year long (see similar Linear Periodization example 2 later)

Exercises for a particular muscle group are varied

21Athlete Training

Periodization Linear: Traditional resistance training

periodization model with gradually progressive mesocycle increases in intensity over time.

Undulating or Nonlinear: A periodization model that involves large fluctuations in the load and volume assignments for core exercises

22Athlete Training

Periodization Linear: Traditional resistance training periodization

model with gradually progressive mesocycle increases in intensity, and decreases in volume, over time.

23Athlete Training

Matveyev’s model of periodization Appropriate for novice athletes

Periodization Linear

24Athlete Training

Decreasing volume, as reps decrease

Increasing intensity, as load increase

Periodization Linear (Bit more detailed from NSCA Strength and Conditioning text)

25Athlete Training

Periodization Linear

26Athlete Training

Macrocycle (e.g. single competitive season)

Mesocycle Mesocycle Mesocycle Mesocycle MesocycleM

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Microcycles detailed on next slides

Periodization- Linear

3-5 sets, 8-12 reps, approx 75% 1RM

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3-5 sets, 3-4 reps, 90%- 93% 1RM

3-4 sets, 1-2 reps, ≥95% 1RM (peak)

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MICROCYCLESAcross weeksWithin MesocyclePhases

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Increasing volumeIncreasing intensity


Decreasing volumeIncreasing intensity

Zero volumeZero intensity

Microcycles, Across weeks in one mesocycle

PeriodizationLinear


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3-5 sets, 3-4 reps, 90%- 93% 1RM

3-4 sets, 1-2 reps, ≥95% 1RM (peak)

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Across weeksWithin a phase A

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Decreasing volumeIncreasing intensity

Zero volumeZero intensity

Within a weekWithin a phaseKeep volume (sets & reps) sameModify %1RM to make:“Heavy” & “Light” days (2 days/wk)“Heavy”, “Medium” & “Light” days (3 days/wk)

In a LINEAR periodization program: There is a sequence of training for hypertrophy then strength then power , each phase lasting a few weeks; there is a dramatic progressive decrease in volume and increase in intensity across the macrocycle.

Microcycles,Across days in 1 week

PeriodizationLinear: Example 1

Performance changes in world-class kayakers following two different training periodization models

Jesús García-Pallarés , Miguel García-Fernández, Luis Sánchez-Medina and Mikel Izquierdo

European Journal of Applied Physiology © Springer-Verlag 2010 10.1007/s00421-010-1484-9, Published online: 23 April 2010

Periodization applied to ENDURANCE training Only one of the two periodization programs in the study discussed in this

example This study/training program also included resistance training, not discussed in

this example

29Athlete Training

PeriodizationLinear: Example 1

BP (12-week) cycles were divided into three phases (A BP, B BP, C BP)

‘A’ phase (5 weeks) focused on developing basic fitness components, such as second ventilatory threshold (VT2), muscle hypertrophy and general technical abilities.

‘B’ phase (5 weeks) involved increasing event-specific fitness, such as maximal aerobic power (VO2max) and maximal muscle strength.

C’ phase (2 weeks) was a tapering phase of gradually reduced training volume destined to facilitate the recovery processes, improve specific race-pace strategy and maximize performance for competition.

30Athlete Training

PeriodizationLinear: Example 1Contribution of each exercise intensity zone to the total endurance training time performed in each phase and cycle

Data are expressed in hours as mean ± SD (% of total time)

31Athlete Training

A BP B BP C BP

Z1: light intensity (70 - 80% of VO2peak) 17.4 ± 0.8 (33%)

11.9 ± 0.5 (24%)

5.0 ± 0.2 (27%)

Z2: moderate intensity (80 - 90% of VO2peak)

30.0 ± 1.2 (57%)

15.8 ± 0.3 (32%)

4.8 ± 0.1 (26%)

Z3: high intensity (90 - 100% of VO2peak)

5.3 ± 0.9 (10%) 21.8 ± 1.0 (44%)

8.6 ± 0.8 (47%)

Total training time(5 wks, 5 wks, 2 wks) 52.7 49.5 18.4

Training time per week 10.54 9.9 9.2

Increase proportion of high intensity workSlight decreased volume (greatest in last 1 week of 2 in Phase C?)

PeriodizationLinear: Example 2, The Path to Athletic Power, Boyd Epley, pg 182

32Athlete Training

2 phases

Rest

3 phases

Rest

Test

3 phasesagain

3 phasesAgain(Cont.)

Rest

Test

Maintenance phase during football season

Rest

Year-round program for single season: Repeat first 2-4 phases, 3x, to prepare for season. Keeps each phase to 3-4 weeks.

PeriodizationNonlinear (Undulating): A periodization model that involves large fluctuations in the load and volume assignments for core exercises

33Athlete Training

In a NONLINEAR periodization program:• hypertrophy, strength & power

workouts are all within the same week

• there is no dramatic progressive decrease in volume and increase in intensity across the macrocycle

LISTEN to Dr. Bill Kramer, one of the originators of nonlinear (undulating) periodization, describe it. 6’20’’ Source: Strength & Power hour podcast, 09-06-14.

Strengthpowerhour.com

http://www.strengthpowerhour.com/

PeriodizationNonlinear:

34Athlete Training

Intensity & volume (sets & reps) VARIES within a week

This weekly pattern continues (e.g., 12-16 weeks) until competition or rest period

The decision of which days of the week will be, heavy, light, power, moderate, is made as the week progresses

Periodization - Nonlinear: (continues next slide)

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Periodization – Nonlinear:

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Periodization Linear: Example 3a, Faster, Better, Stronger, Heiden, Testa, Musolf, pg 111+

37Athlete Training

Periodization Linear: Example 3b, Faster, Better, Stronger, Heiden, Testa, Musolf, pg 111+

38Athlete Training

Periodization Linear: Example 3c, Faster, Better, Stronger, Heiden, Testa, Musolf, pg 111+

39Athlete Training

Periodization Linear: Example 3d, Faster, Better, Stronger, Heiden, Testa, Musolf, pg 111+

40Athlete Training

How complex should training be?Viewpoints from expertsTraining Simplicity (1 min) (Source:

Strength and Power Hour, 09-08-02)

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http://www.sphour.com/

“Functional training” versus basic (“core”) lifting abilities.(this clip also used previously to introduce “core capabilities”)

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LISTEN to Dr. Bill Kramer discuss this. 1’25’’ Source: Strength & Power hour podcast, 09-06-14.

Strengthpowerhour.com

http://www.strengthpowerhour.com/

What to learn from this unit for a test? Terms, definitions & patterns for

cycles and phases Not: specific details in

examples of loads, reps, sets for a specific week

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Documents

Athlete Training 1. Readings: NSCA text: Chapter 23 pp 579 – 589 Information, examples & details also drawn from NSCA Strength & Conditioning text Recommended