CONDITIONINGMIKE BOYLE

MIKE BOYLE STRENGTH AND

CONDITIONG

WWW.STRENGTHCOACH.COM

What qualifies me to do

this?

WORLD CHAMPIONS, NATIONAL CHAMPIONS

AND

OLYMPIC MEDALISTS

• Football

• Basketball

• Baseball

• Soccer

• Ice Hockey

• Rowing

• Judo

• Gymnastics

• An email from Pat

• A response

• Another email

THE GENESIS OF THIS

PROJECT

• Intro/Philosophy

• Interval Training

• Testing Conditioning

• Sport Specific Programs

OUTLINE

• Poorly designed conditioning programs

KILL SPEED

• No one ever dominated a game because they

were in great shape but, THEY DID IF THEY

WERE FAST.

• To paraphrase Denis Logan, “WE WANT

ATHLETES WITH GREAT SPEED THAT ARE

IN GOOD SHAPE” (not the reverse)

SPEED KILLS

“THE PROBLEM ISN’TINFORMATION OVERLOAD, IT’S FILTER FAILURE”

~ Clay Shirky

“NEVER EAT ALONE”~ Keith Ferrazzi

“IF YOU CAN’TEXPLAIN IT SIMPLY, YOU DON’T REALLY UNDERSTAND IT

~ Albert Einstein

WHAT I BELIEVE

“ANY FOOL CAN MAKE SOMETHING

COMPLICATED. IT TAKES A GENIUS TO

MAKE IT SIMPLE.” ~ WoodyGuthrie

“THERE IS WHAT YOU KNOW & THEN

THERE IS WHAT YOU CAN IMPLEMENT...

SOMETIMES THE TWO ARE VERY

DIFFERENT THINGS.” ~ Jason Weber

• http://www.oldbullfitness.com/

http://www.oldbullfitness.com/

“COMMON SENSEIS NOT VERY COMMON”

~ Voltaire

BEWARE THE MAN BEHIND THE

CURTAINBEWARE THE MAN BEHIND THE

CURTAIN

BEWARE THE MAN BEHIND THE

CURTAIN

• “It must be remembered that for field sport athletes, practical observation has shown that most of the skill and tactical training undertaken are at LSD type of speeds and heart rates. Thus, given that skill and tactical training with the sports coach is the major form of training performed by field sport athletes for most of the season and this training involves cardio-vascular stimulation at the lower end of the “polarity spectrum”, the role of the strength and conditioning coach is to provide a high-intensity stimulus to improve aerobic fitness.”

~ Dan Baker

START WITH GENIUS!

• Traditions/ Long Held Beliefs

• Sport Science Guys WhoWant You To

Think They’re Smart

THE BIG OBSTACLES IN

CONDITIONING?

WHY

HOW

WHAT

•Don’t recruit people who need it?

MENTAL

CONDITIONING?

• Bucket filling?

• Win more games?

• Making coaches happy / CYA

(Mladen Jovanovic)

• Self defense?

WHY CONDITION?

• Bucket Filler?

• Fill empty buckets, don’toverfill

buckets that are alreadyfull!

BE A BUCKET FILLER!

Strength-essential to a point?

Power-the vital bucket?

• “Fill the empty buckets, DON’T OVERFLOW FULL BUCKETS.

DON’T COMPLAIN ABOUT WHO FILLED IT OR HOW, just move to

the nextbucket.

• Remember though, when I say to fill the bucket, I don’t literally

mean to fill it to the absolute brim. We all know what happens

when you try to do that; it overflows as

soon as you try to pick it up or move it. Instead, YOU WANT

TO LEAVE A LITTLE ROOM AT THE TOP TO GIVE YOURSELF

A SMALL BUFFER ZONE TO AVOID SPILLAGE.

And when in doubt, it’s better to leave a little more

space than fill it too high. The same can be said for in-

season training. It’s better to LEAVE A LITTLE BIT LEFT IN

THE TANK than overdo it and run your athletes into

the ground. You still want them to get stronger, but if

you get greedy, you’ll overflow their recovery capacity

and create a mess.” ~ MIKEBOYLE

• Fill the empty buckets

• Select the right fill for the bucket.

Don’t fill it with what you like.

PRIORITIES?

• How much? Volume

• How many? Reps

• How far? Distance or time?

HOW?

• Lowest common

denominator should

rule in team settings

KNOW YOUR AUDIENCE!

THE AUDIENCE?

• Probably not

• But, it might the best-worst choice

SHOULD GAMER MAN BIKE?

• We are talking progression with the

tortoise and hare analogy, not speed?

SLOWER IS BETTER?

• A combination of interval training and common

sense

• Watch the game

• Watch the best players

• Draw conclusions

• BU revelation

• Don’t let a scientist tell you you’re crazy

HOW?

1.Intervals develop aerobic capacitybetter than

aerobic training.

2. Does that makesense?

3. Not really but, it’s a fact.

4. The fastest way to raise VO2 max, the

standard measure of aerobic fitness, is

through interval training.

INVERT THE PYRAMID TO BUILD WORK CAPACITY- BUILD VOLUME

W/INTENSITY

WEEK 4 1x30 1x30 1x30 1x30 1x30

WEEK 3 1x30 1x30 1x30 1x30

WEEK 2 1x30 1x30 1x30

WEEK 1 1x30 1x30

“SHORT DISTANCES PRESERVE

RUNNING MECHANICS WHILE BRIEF

RECOVERY TIMES PRODUCE THE

SAME AEROBIC BENEFITS AS

DISTANCE RUNS.”

~ Gary Winckler

U of ILL Women s TrackCoach

• Supposedly a great hallucinogenic in the

60’s

• Also a great way to get injured

• Coaches still prescribing LSDmight

have taken LSD?

LSD

• Have the best playersplaying

1-Don’t get hurt training

2- Decrease incidence of injury

3- Improve performance

REMEMBER YOUR

GOALS

• Conditioning should be for the appropriate

energy system andemphasize

the proper motorpattern.

• This means no distance running or, any

distance that causes the athlete to move

out of a sprint motor pattern

GENERAL GUIDELINES

DOES STEADY

STATE HAVE A

PLACE?

• Q: If the previous slides are true, why

would anyone doconventional steady

state aerobic training?

• A: I have no idea. But, that's why you

should never do it.

THE MILLION DOLLAR

QUESTION

• In my mind nothing, that's why we don’t do it.

• The reality is that conventional aerobic

training is only good to get a person fit

enough to tolerate interval training.

WHAT IS STEADY STATE AEROBIC

TRAINING GOOD FOR?

• Conventional endurance training

(LSD) isn’t good foryou.

• 50% of the people who take up

distance running get injured

• The aerobic/running boom created

the “sports physical therapist”

• Also created the itis’s

THE TRUTH

Train---> Injury---> Rehab/PT---->

Train---> Injury---> Rehab/PT---->

Train---> Injury---> Rehab/PT---->

Train---> Injury---> Rehab/PT---->

• How many of your athletes are on this program?

THE ENDURANCE

CYCLE

• “Are you training or injured?”

• “Well, I just got over itis and I’ve been

running in the pool..”

THE ENDURANCE

CONVERSATION

• Yes

• The whole “aerobic” thing was in my view

mistake.

• Conventional aerobic training is popular

because it seems physically easier.Interval

training is hard.

• Interval training is uncomfortable

DOES THAT MEAN

WE’VE BEEN LIED TO?

• Aerobic is the new buzzword but, the

thought process isdeceptive.

• No one is actually saying long slow

distance, but it’s about interpretations.

It’s more about circuits, tempo etc.

AEROBIC WORK HAS MADE A

COMEBACK?

• Figures lie and liars figure

• People love to interpret data and information

the way they want to see it (confirmation

bias)

• Nutrition example (high carb – low fat?)

MISMANAGING THE

MESSAGE

• Resting heartrate over 60 BPM

• Increase in HR of more than 6 BPM between

intervals

• Poor 1 and 2 minrecovery

• 30 BPM recovery in one minute, 50 in two

HOW DO I KNOW AN ATHLETE EVEN

NEEDS MORE AEROBIC WORK?

MAKING THE

CASE FOR

INTERVALS

ABSTRACTEffects of moderate - intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of

moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max),

60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was

evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased

from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to

quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent

training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise

at an intensity of about 170% of VO2max with a 10-s rest between each bout.

After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In

conclusion, this study showed that moderate-intensity aerobic training that improves

the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent

training may improve both anaerobic and aerobic energy supplying systems significantly, probably through

imposing intensive stimuli on both systems.

Journal of Physiology,

Short Term Sprint Interval Versus Traditional Endurance

Training: Similar Initial Adaptations in Human Skeletal

Muscle andExercise Performance Sept 2006, Vol 575

Issue3

GIBALA STUDY

• Comparison of twenty minutes of interval

training ( 30 sec sprint/ 4 min rest) with

90-120 minutes in the “heartrate zone”.

STUDY

SPECIFICS

• Same improvement in oxygen utilization.

• 1 hour a week versus 4.5 to 6 hours a week?

RESULTS

• Training and Conditioning Magazine- BulletinBoard Dec

2006 Vol XVI,#9

• Journal of Physiology, Short Term Sprint Interval Versus

Traditional Endurance Training: SimilarInitial Adaptations

in Human Skeletal Muscle and Exercise Performance

Sept 2006,Vol 575 Issue 3

• To view full text goto jp.physoc.org/cgi/content/

full/575/3/901

FULL REFERENCE

http://jp.physoc.org/cgi/content/full/575/3/901

• High Intensity Interval Training-

falling out of favor?

• Low Intensity IntervalTraining?

• Stupid High Intensity IntervalTraining

HIIT, LIIT, SHIIT

1.Interval training is simplyalternating

periods of work with periods of rest.

2. Simple?

3. The complicated part is figuringout how

to do it.

WHAT IS INTERVAL TRAINING?

• Aerobic? Basically HR over 120 for at least 20

min.

• You can get 10 min of aerobic work with a good

warm-up, speed, plyo session(video to follow)

• Can you split energysystems?

YOU CAN MAKE INTERVALS

WHAT YOU WANT?

• If the heartrate is maintained above the

theoretical 60% then the entire session is

both aerobic and anaerobic.

• This is why we do no “conventional”

aerobic training.

• Our aerobic work is a by-product of our

anaerobic work.

AEROBIC INTERVALS?

• Work to Rest Method - uses a set time for

work and a set time for rest

• Drawback-time is arbitrary. We haveno

idea what is actually happening. We simply

guess.

• We have always guessed as we had no

other “measuring stick”.

INTERVAL METHODS

• Heartrate and intensity are very closely related.

Higher relative heartratemeans

higher intensity

• The problem with formulas

• At least 70% do not fit theoretical formulas. (

220-ageetc.)

HEARTRATE METHOD

• Heartrate and intensity are very closely

related. Higher relative heartrate means

higher intensity

• The problem with formula’s?

• At least 70% do not fit theoretical formulas.

(220-age etc.)

HEARTRATE

• (Max HR- Resting HR) x %+ RHR = THR

• Ex- (200-60) x.8 +60 = 172

• Looks at larger measures of fitness, less arbitrary.

• 180-50= 130 x.8 (164) for me

HEARTRATE RESERVE METHOD - KARVONEN

• Lack of physiological clarity

• AT - Anaerobic threshold, the theoretical point

at which the funnel overflows and lactate

accumulation exceeds the rate of removal.

• LT - Lactate Threshold- same term,

relatively synonymous

• VT- Ventilatory Threshold- third term?

OTHER PROBLEMS

FREQUENTLY ASKED QUESTIONS (www.wholeathlete.com)Q: What is the difference between Anaerobic Threshold (AT), Lactate Threshold (LT), Ventilatory Threshold (VT) and

Maximal Steady State (MSS)?

A: Anaerobic Threshold (AT) was a term applied to the lactate inflection point, or the point at which the appearance of lactate

in the blood accumulates faster that its rate of use. It was once thought (incorrectly) that

a lack of sufficient oxygen to muscle shifted energy delivery to anaerobic metabolism, resulting in an increase in lactate

production thus causing fatigue. Since lactate does not cause fatigue, nor does it determine anaerobic metabolism, the

misnomer anaerobic threshold was rejected as a concept nearly two decades ago. Simply speaking, no “anaerobic” threshold

exists.

Lactate Threshold (LT) is a more recent and descriptive term for the lactate inflection point described above. Due to the

misconception about lactate as the source of fatigue, it was thought that the workload just below lactate accumulation in the

blood reflected a maximum sustainable level of performance (typically measured as a 1 hr time trial). Despite the fact that LT

is a more descriptive name for the lactate inflection point than

AT, current research suggests that it tends to underestimate time trial performance. Perhaps more important to consider is

that there are no fewer than four different established methods of measuring and interpreting LT. Since the exercise science

field has not agreed upon a single method, and each method can produce

a different set of results for a given athlete, LT has questionable reliability and accuracy in measuring

performance.

Ventilatory Threshold (VT) describes the inflection point for ventilation during an incremental exercise test. Ventilation

increases at about the same rate as oxygen consumption up to about 50-70% of VO2max (depending on one s

trained level). At this point (just beyond the ventilatory threshold) ventilation increases exponentially. Some

researchers have identified two ventilatory thresholds. Although

ventilation is not a limiter to performance, there is evidence suggesting that power at VT predicts average power for

a 40km time trial. However, similar to LT tests, there are multiple VO2max test designs and the validity of the

results vary by test. More important to measuring performance and training application using a heart rate monitor,

VT may not accurately and reliability predict time trial

• Friend, foe, or nonfactor?

• “Elevated levels of blood lactate exert no

demonstrable effect on maximal performance...”

• Recovery From Maximal Effort Exercise: Lactate

Disappearance and Sunsequent Performance-

Weltman, Stamford, Fulco

LACTIC ACID?

“Repeated, intense use of muscles leads to a decline in

performance known as muscle fatigue. Many muscle properties

change during fatigue including the action potential, extracellular

and intracellular ions, and many intracellular metabolites. A range

of mechanisms have been identified that contribute to the decline

of performance. The traditional explanation, accumulation of

intracellular lactate and hydrogen ions causing impaired function of

the contractile proteins, is probably of limited importance in

mammals.”

~ Allen, Lamb Westerblad

LACTIC ACID 2

• “If you work hard you get out of breath and

your legs hurt.”

• That’s about it.

WHAT WE KNOW

• Moderate to low aerobic capacity (for his

sport), high threshold.

• It’s not how high the peak is, it how high the

threshold is.

• Intervals raise the threshold.

• Hockey example

SALAZAR/SHORTER

PLAYER 1

27 yrs old

5 Year Vet 5’10” 202 lbs.

Peak VO2 51.5

Peak HR 172

AT VO2 48.4

AT HR 165

% Effeciency 93%

1 min recovery 50BPM

PLAYER 2

28 yrs. Old

8 Year Vet 5’10’ 190Lbs.

Peak VO2 53.1

Peak HR 181

AT VO2 41.5

AT HR 163

% Effeciency 77%

1 min recovery 25BPM

HOCKEY CONDITIONING CASE STUDY

This is a classic illustration of why VO2 stats can be misleading. Player

1 is obviously significantly more fit than player 2 even though Player 2

has a higher Peak VO2.

• Shorter intervals produce less HR elevation YET

CAN BE AS DIFFICULT. In other words, it’s not

simply about heartrateelevation.

• Intervals of less than a minute don’t elevate HR

as significantly as longer intervals.

• Shorter intervals HAVE A HIGHER MUSCULAR

DEMAND and a lowerperceived cardiovascular

demand.

• In addition based on the Gibala study, HR may

not tell the whole story.

MORE PROBLEMS

• Max HR- 180 ( 2016)

•5 mi time trial HR- 171

• 10 mi time trial HR- 178

• 30 sec interval -160

• 2:30 interval- 170-178

•Yet the 5 mi. ride is as hard as the 10 and the 30 sec

interval is as exhausting as the 2:30?

PERSONAL EXAMPLE

• HR needs time to elevate

• In longer rides at steady state there is a

phenomenon called “cardiac drift”.

• "The tendency for heart rate to rise gradually

throughout a workout due to dehydration and rising

temperature within themuscles."

• This occurs at a set workload and it appears

that AT or VT HR rises also.

WHY?

• The longer the interval the shorter the rest as a

percentage of theinterval

• :15-:45 (3-1)

• :30- 1:30 or :30-1:00 ( 3-1 or2-1)

• 1:00-2:00 or 1:00- 1:00 ( 2-1 or1-1)

• As the intervals get longer the recovery time does

not need to be as long as it relates to the interval.

REST TO WORK

RATIO

• When using HR response, the whole

picture changes. Initial recovery is rapid and

shorter.

• Rest to work ratios may be less than 1-1.

REST TO WORK EX. -

WELL CONDITIONED

• Interval 1-Work 60 sec rest45

• Interval 2- Work 60 sec rest 60 sec

• Interval 3- Work 60sec rest 75 sec

• Interval 4- Work 60 sec rest 90 sec

• In a conventional 2-1, time based program rest

would have been too long for the first three

intervals rendering them potentiallyless effective.

WELL CONDITIONED SAMPLE - HR METHOD

• 1-8 work to rest?

• The opposite is true forbeginners.

• Timed rest may beinadequate.

• I have seen young athletes need rest up to 8

times as long as the interval.

• :15 sec work. 2 min rest for the heartrate to

return to 60%.

DECONDITIONED

EXAMPLE

•Track/ Field

• Treadmill

• Bike

• Slideboard

• StepMill

• Stairclimber

• Elliptical Trainer

INTERVAL MODES

• “Best” method?

• Probably produces the best resultswith also

the highest injuryrate.

• Perfect for athletes

• Poor choice for personal trainers,weekend

warriors, and most women

• Diane Lee, “YOU CAN’T RUN TO GET FIT,

YOU NEED TO BE FIT TO RUN”

RUNNING

• A combination of shuttles (intensive) and

tempo (extensive) are best.

• Shuttles have both high muscular demand

(acceleration and deceleration) and high

metabolic demand.

• Most other methods (except slideboard) will

be primarily metabolic.

RUNNING

TEMPO RUNS

• Running straight ahead for 30 sec is

significantly easier than a 30 sec

shuttle.

• Shuttle runs produce moremuscular

discomfort due to the repeated

acceleration and deceleration.

RELATIVITY

• A close second to running.

• Problem- getting on and off a moving treadmill is

an athletic skill.

• Probably not for the average personal training

client

• Speeds are deceiving 10 MPH is a 6 min mile. Not

a hard pace for intervals

• Interval treadmills should be able to go to 15 MPH.

TREADMILL

• Previously mentioned on/off problem

• Lack of true active hip extension may

undertrain hamstrings.

• Belt moves, you just stayairborne.

• Does not translate to groundrunning due to

lack of ground contact time.

TREADMILL DRAWBACKS

TREADMILL INTERVALS

THE BIKE

• Airdynes produce higher HR.

• Probably the best safe tool.

• Requires limited skill.

• Limited potential for overuse injury.

• Cosgrove “maximum metabolic

disturbance with minimal muscular”

disruption.

•Best “bang for the buck” after the AirDyne.

• Added benefits of standing position (sports

general) and ab and adductor work.

• Works great for groups. No adjustment

needed

• Safe in spite of “experts”.

SLIDEBOARD

NOT JUST FOR HOCKEY

1 StepMill

2 Stairclimber

3 Elliptical

• The Elliptical is most popular because it is

easiest. Human nature atwork.

CLIMBERS AND ELLIPTICALS

• Probably great for rowers

• Again metabolically demanding but, the low

back stress probably makes this a poor

choice.

ROWING?

• Is lifting weights for conditioninglike

running for strength?

• Not sure this is the answer for most

sports people.

• Overused

CARDIO CIRCUITS?

• Sledgehammers

• Tires

• Ropes

OTHER STUFF

• 25 yd push takes 12-15 sec

• Work in groups of two for 15-15,

groups of three for 15-30

SLEDS FOR INTERVALS?

• Is sled training just specific strength training?

• Does the 10% rule make sense?

• What about surface and strength level?

• Old guidelines are very similar to the jump squat

idea. Well intentioned but incomplete and poorly

thought out.

• What about negative transfer to speed? Read the

research. We don’t deal in speed, we deal in

acceleration.

SLED TRAINING

• Time based or HR based

• Time based use a preset ratio of rest to

work.

• Heartrate based use a preset number

and length of intervals with recovery

based on heartrate.

PROGRAMS

• 15/15

• 15/30

• 15/45

• 30-1:00

• 30-1:30’s

• Distance repeats (track 220, 440)

• Bike - (1/2 mile, mile)

TIME BASED POSSIBILITIES

• I prefer to relate a distance to a time.

• 15 sec = 60 shuttle

• 30 sec = 150 shuttle

• 1:00 = 300 shuttle

• Time doesn’t work for dogs

• Distance is the equalizer

DISTANCE BASED

• Intervals within intervals

• 20 seconds work, 10 seconds rest

• Negative rest to work for up 6-8 reps followed by

longer recovery ie

• 20/10x6x2 with 3 minute rest between.

TABATA’S

ABSTRACTEffects of moderate - intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of

moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max),

60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was

evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased

from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to

quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent

training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise

at an intensity of about 170% of VO2max with a 10-s rest between each bout.

After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In

conclusion, this study showed that moderate-intensity aerobic training that improves

the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent

training may improve both anaerobic and aerobic energy supplying systems significantly, probably through

imposing intensive stimuli on both systems.

• Another conditioning joke is all the

Tabata this and Tabata that

• 170% V02 Max is no joke.

FAKE TABATA

•Tempo to build a base

• Change of direction to prepare for sport

• Intense (muscular) 60 Shuttle

• Intense (circulatory) 300 Shuttle @ 25

yds.

•Recovery – tempo or 150’s @ 50

CONDITIONING THAT

MAKES SENSE

• Increase 10-20% per week

• Keep track of yardage

• Reduce or maintain total yardage when

changing distances

DESIGNING INTERVAL

PROGRAMS

• Interval training is superior for all goals

except recovery.

• Interval training will improve fitnessbetter

than steady state work and, will reduce body

fat better than steady state work.

• If you want results, intervaltrain.

CONCLUSION

• Hands on knees? Sign of weakness

or, sign of intelligence? (Kaylaex)

• Sitting between intervals? Thinkof the

sport ( hockeyexample)

RECOVERY POSITIONS?

CONDITIONING

TESTING

• In other words, don’t ask someone to do

interval training and administer a steady

state test.

• Do test that encourage your athletes to train

in the manner you want them to train.

TESTING SHOULD

SUPPORT AND

REINFORCE TRAINING

“WHAT WOULD BE THE TEST I CAN

USE THAT IS SPORT AND TRAINING

SPECIFIC ENOUGH, BUT ALSO

SIMPLE ENOUGH TO GIVE ME JUST

ENOUGH OF INFORMATION THAT

CAN HELP ME PLAN THE TRAINING

FOR THESE LEVELS OF ATHLETES?”

~ Mladen Jovanovic

“WHAT WOULD BE THE TEST I CAN

USE THAT IS SPORT AND

TRAINING SPECIFIC ENOUGH, BUT

ALSO SIMPLE ENOUGH TO GIVE ME

JUST ENOUGH OF INFORMATION

THAT CAN HELP ME MOTIVATE THE

TALENTED?”

~ Michael Boyle

• A poor concept taken tothe extreme

• “When the only tool you have is a hammer everything

starts to look like a nail”

• VO2 is like IQ. It only tells you about “might do”

• Want to see who is in the best shape? Test them

AGAINST EACH OTHER.

• Look at internal and external components. (Mind and

body). VO2 is internal only. No test of will.

VO2 AND

“FITNESS”

• There is no correlation between VO2 and performance on

any test except a VO2 test.

• In fact extensive “fitness” work will make fast players slow

• Do we have sport coaches or exercise physiologists

masquerading as strength andconditioning coaches?

• Is their expertise soccer or strength and conditioning?

• Speed should be prioritizedover fitness?

VO2 AND FITNESS

•RSA

• MAS

• VO2

• 300 Shuttle?

THE ABBREVIATION GAME

• Repeat Sprint Ability- MladenJovanic

• Total Time

• Average Time

• Fatigue index

• Percentage Decrement Score

• Figures Lie- LiarsFigure

• Repeated Slow Ability? CarlValle

RSA

• Developed at University of Wolverhampton

• 6 x35 M w/ 10 sec recovery

• Roughly 5 on 10 off

RUNNING BASED ANAEROBIC SPRINT

TEST (RAST)

• 6x 30 m done @ :20, :40, :60, 1:20,

1:40, 2:00.

AFL SPRINT

RECOVERY TEST

• 10x30M

• Starting at 30 sec, 1 min., 1. 5 min., 2

min. etc are the start of the first sprint.

SPRINT FATIGUE

TEST

• 300 Shuttle

• Beep Test

• RSA

• 10/10

THE POSSIBILITIES?

• Safe, easy todo

• The people in the best shape always do the

best

• Incorporates direction change so it

encourages proper off-season training

• Don’t bastardize the test

300 WINS!

• A key to coaching

• The fastest person should be the best

• This won’t really happen but the theory is

great for motivation

UNREALISTIC

DEMAND

• MAS

• Maximum Aerobic Speed

• A great concept that is tough to calculate

DAN BAKER / MAS

• Dan Baker- Implementing HighIntensity

Aerobic Energy System for FieldSports

•Freelap -

https://www.freelapusa.com/implementing- high-

intensity-aerobic-energy-system-conditioning-for-

field-sports/

MORE DETAIL?

https://www.freelapusa.com/implementing- high-intensity-aerobic-energy-system-conditioning-for-field-sports/https://www.freelapusa.com/implementing- high-intensity-aerobic-energy-system-conditioning-for-field-sports/https://www.freelapusa.com/implementing- high-intensity-aerobic-energy-system-conditioning-for-field-sports/https://www.freelapusa.com/implementing- high-intensity-aerobic-energy-system-conditioning-for-field-sports/

• Baker- “The lowest speed at which V02

max occurred”

• The best training effect is 120% of MAS

• Calculating MAS? Average speedduring a

5-7 minute time trial.

MAXIMUM AEROBIC SPEED

DAN BAKER

“It must be remembered that for field sport athletes, practical

observation has shown that most of the skill and tactical

training undertaken are at LSD type of speeds and heart rates.

Thus, given that skill and tactical training with the sports coach

is the major form of training performed by field sport athletes

for most of the season and this training involves cardio-

vascular stimulation at the lower end of the “polarity

spectrum”, the role of the strength and

conditioning coach is to provide a high-intensity stimulus to

improve aerobic fitness.”

DAN BAKER

“It didn’t matter much if it was 20 seconds work, 10

seconds recovery, 30:15, 15:15, the research has kept

pointing to the fact that training at or above 100% MAS

was the key intensity parameter and how long you spent

there was the driving volume parameter under-pinning

improvements in aerobic power.”

IN OTHER WORDS,

THE SPECIFICS DON’T

MATTER

• Table 1. Theoretical 5-minute ,me trial MAS test results for a group of soccer athletes. The

athletes are assigned into four groups, based up their test results and their MAS is then used

to the prescribe training that is described in the text, table and figures.

• Group 5-min MAS Time Trial 100% MAS 120% MAS

From Baker - Implementing High-Intensity Aerobic Energy System

Conditioning for Field Sports- Freelapusa.com

1 1420-1460 m 4.8 m/s 5.75 m/s

2 1360-1400 m 4.6 m/s 5.5 m/s

3 1300-1340 m 4.4 m/s 5.3 m/s

4 1240-1280 m 4.2 m/s 5.1m/s

http://freelapusa.com/

• Table 2.Comparison of MAS scores between elite-level athletes from various sports

5 meters per second equals 5.4 yds per

second

300 yards in 60 sec is 5 yds per second

300 yards in 55 sec is 5.4 yds per sec?

MAS CALCULATIONS

Mile Time Quarter Yds/Sec 300 Time Yds/Sec 110 Time at MAS 110 @120% at 120%MAS

7:30 112.5 3.9 76.9 3.9 28 23

7:00 105.0 4.2 71.4 4.2 26 22

6:30 97 4.5 66.7 4.5 24 20

6:00 90 4.9 61.2 5 22 18

5:30 82.5 5.3 56.6 5.3 21 18

DID WE GET TO MAS

EMPIRICALLY?THE BIGGER QUESTION, DOES

MAS REWARD THE UNFIT?

JOEL JAMIESON

STUFF8 Weeks Out – primarily MMA?

• Joel’s stuff can be complicated and

confusing

• Also, some of it is impractical in my

experience.

• In addition, the recommendations can be so

broad that you are left saying “Ok, what

should I do though?”

GREAT INFO –

COMPLICATED TERMINOLOGY?

• Joel’s strength is combat sports.

• Combat sports are very different

• Lots of “practice” in lots of different

disciplines

• Only negative rest to work sports?

BACK TO THE BUCKETS

• A good way to get hurt?

• A function of a good warm-up?

• “Metabolic Circuits”?

• How “metabolic” are they?

LOW INTENSITY

• Low intensity 120-150

• HR Monitor needed

• Plate Circuit?

• Metabolic Circuits?

• Warm-ups + Med Ball + Sled?

CARDIAC OUTPUT

• 7-10 sec

• 2-5 min rest

• 5-6 repeats

• Clean 3 RM followed by bike at low intensity for 1:30? Chest

Throw, OH Slam, VJ x3

• 5x3 (5 sets of 3w/2 min active rest)

• 10 min active rest and repeat? Core work?

• Repeat

• Maybe just our normal Med Ball/ Plyo w/ more volume?

MAXIMAL ALACTIC POWER

• 10-15 sec ( 60 shuttles?)

• Rest 20-90 sec

• Could vary from 10-20 to15-90?

• 10 on 20 off 10-12reps

• Airdyne or Assault 15-45

ALACTIC CAPACITY

• Driving nails with the claw of the hammer?

• Triset at normal speed

• RFE and Pull

• Triset 2 2-2 tempo 3x8 32 sec. per set.

STRENGTH AEROBIC METHOD

• 60-120 sec

• Rest 2-5 minutes

• 4-12 reps

• .5 mi w/ HR recovery to 120-130

• 300 shuttles

CARDIAC POWER

•1 min. intervals

• Max HR for 3 min w/ HR recovery?

THRESHOLD

TRAINING

SPORT

SPECIFIC

CONDITIONING

“YOUR SPORT IS NOT DIFFERENT,

YOU JUST THINK IT IS”

~ Marco Cardinale

former Head of SportsScience

and Research British OlympicAssoc.

•1 min. intervals

• Max HR for 3 min w/ HR recovery?

THRESHOLD TRAINING

KRAAIJINHOF

INFO –

TEAM SPORTS

• “most of the running distances in team sports will

not be close to the shortest distance in track and

field”

• “the athlete seldom runs in a straight line”

• “the athlete may have to sprint many times with

incomplete recovery”

• P 82

TEAM SPORTS

However, the biggest training

differences from sport to sport are

in conditioning methods

Should we do what we’ve always

done?

Maybe?

What if the way we had always

done it was wrong?

IS THIS

US?

• “Enough power-related work must be done during the early years

(ages 13 to 17)to:- Maintain genetically determined levels ofwhite or power related musclefiber.

- Promote the shift of transitional or intermediate fiber to white, power relatedmuscle fiber.’

1

• Francis further states “endurance work must be carefully limited

to light - light/medium volumes to prevent the conversion of

transitional or intermediate muscle fiber to red, endurance

muscle fiber.’ 2

THE RIGHT WORK

• Number one goal is injury reduction, not

injury creation.

• Ask yourself a simplequestion,

“When do injuries occur?”

• Answer. In deceleration or changeof

direction.

DESIGNING CONDITIONING

PROGRAMS

•How do I fill the conditioning bucket?

• What do I fill it with?

NEXT QUESTION

• Long to short resulted in lots of hamstring

injuries despite the “strong base”. Some top

level coaches (Francis ex) prefer the reverse.

He (Francis) meant never to drift away from

high speed and high intensity. Kraaijenhoff

states that “athletes with 6-8 years of training

have less need to worry about building a

base”

• Need for Speed P85

KRAAIJENHOF

THE KEYS TO CONDITIONING

• Putting the right stuff in the bucket

(basketball example)

• Understanding and controlling work to rest

ratios.

• Know what you are conditioning, the

mind or the body.

• Progressing and making it harder.

• Acceleration is the real key, not speed

• Want to get faster? RUNFAST!

• Speed at least 2x’s per week. It only

takes 5 minutes

• Improve Power-jump

• Improve Strength/Force Production - lift

weights. Bodyweight is a stimulus for

only 3weeks.

AND WE STILL NEED TO TRAIN

FOR SPEED…

• You can’t win a Formula1

race in a Yugo. You can’t

shine a sneaker.

• Top speed is actually

secondary to the ability to

get to topspeed.

ACCELERATION IS THE KEY

“THE MAIN ADVANTAGE OF A HIGH

HORSEPOWER ENGINE IS ITS

ACCELERATION: IT CAN GET THE

AUTOMOBILE UP TO A CHOSEN SPEED

MORE QUICKLY THAN A LOWERED

POWER ENGINE CAN. ”

~ Peter Brancazio

from Sports Speed, Dintiman +Ward

• Speed ( how fast can they sprint)

• Direction change ( what is their agility)

LIMITING FACTORS?

CONDITIONING AND FAST TWITCH

ATHLETE

• Fast twitch athletes ( think track guy playing a

team sport) may need special consideration.

• Often labelled injury prone or soft vs gifted?

“SPEED ENDURANCE WORK SHOULD

BE PERFORMED BY YOUNG

ATHLETES OVER DISTANCES UP TO

150 METRES."

Francis, Charlie

Charlie Francis Training System

(Kindle Locations 736-737).

Kindle Edition.

“YOUNG ATHLETES WHO DO NOT

ACHIEVE HIGH LEVELS OF OXYGEN

UPTAKE DURING A TREADMILL TEST

BUT WHO PERFORM WELL OVER 10-

40 METRE SPRINTS PROBABLY HAVE

INHERITED A HIGH PROPORTION OF

WHITE POWER-RELATED MUSCLE."

Francis, Charlie

Charlie Francis Training System

(Kindle Locations 740-742).

Kindle Edition.

• Francis notes that “young athletes who do not

achieve high levels of oxygen uptake during a

treadmill test but who perform well over 10 to 40

meter sprints probably have inherited a high

proportion of white power related muscle fiber.”

• An athlete selection system - do a vertical

jump then run a mile. The kids you want jump

high and die in the mile.

ATHLETE SELECTION

• Tempo runs (aerobic/ endurance work) aid and facilitate

recovery while minimizing the chance

of injury. Extensive tempo runs (at 60-80% of maximum) not only

improve recovery but over time

enhance the capillarization of the muscle.

Francis, Charlie. Charlie Francis Training System

(Kindle Locations 1671-1673). Kindle Edition.

PHASE 1 TEMPO

TESTING VS TRAINING

SPORT SPECIFIC - SOCCER

• Soccer coaches are stuck in this

ancient concept of “fitness”. I went

through this twenty years ago in ice

hockey. First they said I was nuts, then

I was agenius.

WHAT IS THE BIG

PROBLEM?

•Fit is easy, fast is hard

• Fit takes weeks, fast takes years.

• Fit can kill fast, fast.

• This is twice as true with kids. Want your kid

to stink at sports, run distance

FIT OR FAST?

• The best scorers are generally the fastest

players

• The fastest players generally have the most muscle

• Elite players are ahead of elite coaches

• They know what they need.

WHAT I KNOW ABOUT SOCCER

• Small Sided Games?

• Beep Tests?

• Do we kill the Goose?

• Do we never work on speed?

SOCCER

CONDITIONING

• Jogging

• Playing with a soccer ball

• Small sided games

TRADITIONAL

TRAINING

• EMPHASIZE FITNESS. Do lots of slow running.

• Always use the ball. It’s “soccer specific” and you can’t go

fast. For conditioning, forget the ball.

• No strength training, if you do make sure you use

machines and do lots of useless single joint

exercises

• Never do squats or Olympic lifts, your players will get

musclebound.

DEVELOPING SLOW SOCCER

PLAYERS

• A small sided games approach may

provide inadequate exposure to high

speed runs without the ball?

SMALL SIDED GAMES?

• The standard defense of “fitness” is that

soccer players run up to 5 mi. in a game.

• A game takes approximately 90

minutes.

• 5 mi in 90 mins is 3.3 MPH. 3.3 MPH is a

walk. Would walking be the best way to train

for soccer?

ANALYZING FITNESS

- - - - - - - - - - - - -

•NEVER JOG FOR JOGGINGS SAKE

• Stride or walk

• Small sided games are fine but, not as the only

conditioning

• Most soccer players do too much in the mid-

range

• Tempo for easy days (under 80% use

MAS?), shuttles for hard days.

SOCCER CONDITIONING

• A football play lasts approx. 5 sec., how long

should the longest conditioning drill last? A

hockey shift lasts 45 sec.

• A 300 shuttle is 12x’s the length of the average

play in football, but just slightly less than the length

of a shift in hockey.

• Very long off season with no opportunity to play

the game.

• Extremely, unique

AMERICAN FOOTBALL?

FROM

BUDDY

MORRIS

• Add vest to simulate equipment weight?

FOOTBALL

CONDITIONING

HOCKEY

CONDITIONING• Summer- run, sled, slideboard

• Pre-season - On-ice intervals, Off-ice

bike

• Summer stress the groin, pre-season,

save the groin?

How You Impact theGame

Look at the ice times of the worlds best. Sakic averaged 34 seconds per shift. Amonte’s average

shift was thirty two seconds. Modano’s were slightly longer. This was some of the most intense

hockey in history. An average of one minute of possession in a sixty minute game?

PLAYER SHIFTS ICE TIME PT PR PA SA TOUCH

SAKIC, J 27 15:25 1:19 21 21 7 44

MODANO 28 19:47 :58 17 22 4 44

AMONTE 22 12:51 :46 11 4 5 33

KEY

PT POSSESSION TIME

PR PASSES RECEIVED

PA PASS ATTEMPTS

SA SHOTS ATTEMPTED

TOUCH PUCK TOUCHES

GAME NOTES

CANADA WINS GOLD, USA TAKES SILVER, SAKIC HAS 2 GOALS AND TWO ASSISTS

AND WAS MVP. AMONTE HAD 1 GOAL ON 3 SHOTS ON NET, MODANO HAD 1 ASSIST.

HOCKEY

• In a sixty-minute running time hockey game between 6-8 year old children, the average player

had possession of the puck for 20.7 seconds.

• Top National Hockey League and international professional players were also timed and no

player exceeded 85 seconds of puck possession time.

• In a sixty-minute children's game the actual playing time of the game was 20 minutes and 38

seconds.

• Taking this into consideration, the individual player is only on the ice every third or fourth shift

depending on how many players are on the team, resulting in even less ice time.

• An average of less than 0.5 shots per game for youth players and only 1.5 shots per game

for junior and professional players.

HOCKEY

• Injuries occur in stops and starts. Use some

stops and starts in the off-season

• You can’t rely on small sided games

SHUTTLES

•Position specific

• Frontal plane

• :30-1:30

• :30-1:00

• :30-1:00 w/ vest

SLIDEBOARD

INTERVALS

• Bike

• Slideboard

METHODS

• Combat sports conditioning is trendy

• In fact some athletes are actually using

combat sports as conditioning

COMBAT SPORTS

• When you are dead, you don’t

know that you are dead. It is

difficult only for the others.

• It is the same when you are

stupid.

• Back to the buckets- don’t fill the endurance

bucket!

• No running involved

• No need for hip extension

• Bike Intervals

• Negative rest to work

COMBAT SPORTS

• HIIT- High Intensity Interval Training

• 20/10 - twice as much work as rest

• 8 reps = 4 min =1.3 mi. AirDyne

• 6 reps = 3 min = 1.0 mi

TABATA PROTOCOL

• Gambetta - “Work Speed Every Day”

• Conditioning should be appropriate for the

movement emphasis of the day.

• Linear with linear, lateral w/ lateral

• Giraffe analogy

• D-1 coaches, resign yourself to football coaches

screwing up your workouts for 5 weeks every

spring.

OFF SEASON

CONDITIONING

• Phase 1- Tempo- prepare the muscles

• Phase 2- Introduce intervals and hard work (

30-1:30, 30-1:00, 15-30, 30-30). Know the

audience. Start with less yards than you

ended P1 with

• Phase 3- Increase volume, program to the

“why”, fill the empty bucket.

A BASIC CONDITIONING

PROGRAM FOR ANY SPORT?

• Weeks 1-3- Tempo, volume increases each week, no

direction changes or easy direction changes, sprint motor

pattern but, not sprints. Coincides with phase 1 speed (

non-competitive)

• Week 4-12 Shuttles, introduce change of direction,

specific to your sport interval and pattern. Yardage

increases in 10-20 percent range. Now competitive ( beat

the clock), linear, slow volume increases.

BASIC

• Weeks 1-3 Tempo x 10-12-14 ( 500, 600, 720 yds)• Week 4 4x150

KNOW YOUR AUDIENCE!

• Lowest common

denominator should

rule in team settings

“COMMON SENSEIS NOT VERY COMMON”

~ Voltaire

• Charlie Francis Training System• What We Need Is Speed- Kraiijenhoff• http://www.danbakerstrength.com/• http://www.8weeksout.com/• http://www.complimentarytraining.blogspot.com/• Physiol Rev. 2008 Jan;88(1):287-332. doi: 10.1152/physrev.00015.2007.

Skeletal muscle fatigue: cellular mechanisms.• Allen DG1, Lamb GD, Westerblad H.

REFEREN

CES

http://www.danbakerstrength.com/http://www.8weeksout.com/http://www.complimentarytraining.blogspot.com/https://www.ncbi.nlm.nih.gov/pubmed/18195089?https://www.ncbi.nlm.nih.gov/pubmed/?term=Allen DG[Author]&cauthor=true&cauthor_uid=18195089https://www.ncbi.nlm.nih.gov/pubmed/?term=Lamb GD[Author]&cauthor=true&cauthor_uid=18195089https://www.ncbi.nlm.nih.gov/pubmed/?term=Westerblad H[Author]&cauthor=true&cauthor_uid=18195089

•Bike MAS test

• Heartrate vs set time - bike and treadmill, side by side

• Slideboard

• Tempo demo - heartrate and timed

• Tempo with med ball, plyo demo

• Shuttles - 150-300-60

PRACTICAL DEMOS