Types of training programs and periodization Module 5- Cardiorespiratory and Resistance Exercise Prescription

Long, Slow Distance Intensity: ~70% VO2max or ~80% Hrmax Duration: race distance or ~30 to 120 minutes Frequency: 1 to 2 sessions per week This long-duration training mimics or surpasses the duration of performance, thereby readying the athlete for the duration of the event With this type of training, duration takes precedence over intensity

Long, Slow Distance Expected Adaptations Possible Disadvantages Increased mitochondrial ATP production Increased oxidative capacity Increased use of fat Improved cardiorespiratory function Improved thermoregulation Possible Disadvantages May not mimic the performance pace or intensity May not be using the same motor unit recruitment (and fiber) pattern Limits training to some fibers, but not all those used in competition Overload can only be achieved by increasing duration, not intensity

Pace/Tempo Intensity: at LT or just above race pace Duration: 20 to 30 min Frequency: 1 to 2 sessions per week This higher intensity training program provides an intensity overload to the athlete by pushing the system to or above the lactate threshold The program can be presented in two ways: Steady pace/tempo: continuous at LT for 20 to 30 minutes Intermittent pace/tempo: repeated work/recovery intervals at/above LT

Pace/Tempo Expected Adaptations Improved movement economy Increased lactate threshold (OBLA) Training targeted to sport-specific muscle fibers

Interval Training Intensity: just below VO2max Duration: from a 30 seconds to a 3-5 minute work bout, equal duration rest/recovery period between bouts Frequency: 1 to 2 sessions per week This intermittent, near maximum intensity training pushes the body to a large overload and follows up with a rest or recovery period over and over during a session

Interval Training Expected Adaptations Increased VO2max Improved anaerobic metabolism

Repetition Intensity: >VO2max Duration: 30 to 90 seconds work bout, rest/recovery bout 5 times the duration of the work bout (1:5 work to rest ratio) Frequency: 1 session per week This supramaximal training is used to increase speed and enhance end of race performance Because it pushes the system to an extreme overload, it must be balanced with adequate rest intervals between work bouts

Repetition Expected Adaptations Improved speed of performance Enhanced economy Increased anaerobic capacity Improved tolerance for lactate

Fartlek Intensity: varies from LSD and slightly above race pace Duration: 20 to 60 minutes Frequency: 1 session per week This multidimensional training approach stresses the body in a variety of ways within one training session by combining several of the other methods Expected Adaptations: Increased VO2max Improved economy Increased LT Increased fat use

Periodization Progression- a strategy of advancing the exercise loads so that improvements will continue over time Periodization- a planned method of workout variation; altering the training schedule based on the training season to optimize athletic gains Week to week progressions 5-10% increments Of only one variable

Periodization Sport Season Objective Frequency per Week Duration Intensity Off-Season (base training) Develop sound conditioning base 5-6 Long Low to moderate Pre-Season Improve factors important to aerobic endurance performance 6-7 Moderate to long Moderate to high In-Season Maintain factors important to aerobic endurance performance 5-6 (training and racing) Short (training) Race distance Low (training) High (racing) Post-Season (active rest) Recovery from competitive season 3-5 Short Low

Applying Program Design to Training Seasons Off-Season (Base Training) Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration Preseason Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training In-Season (Competition) Program should be designed around competition, with low-intensity and short-duration training just before race days Postseason (Active Rest) Focus on recovering from the competitive season while maintaining sufficient fitness

Special Issues Related to Aerobic Endurance Training Cross-Training Cross-training is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle Overtraining Detraining Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training

Special Issues Related to Aerobic Endurance Training Tapering Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention The objective of tapering the training regimen is to attain peak performance at the time of competition Resistance Training Research is limited, but some data suggest that benefits can be derived from performing resistance training during aerobic endurance training Benefits may include Improvement in short-term exercise performance Faster recovery from injuries Prevention of overuse injuries and reduction of muscle imbalances It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint