1. Athlete Training
Athlete Training

2. 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:
Functional Training for Sports, by Mike Boyle, Human Kinetics, 2004, ISBN-13:
Faster, Better, Stronger, by Heiden & Testa, Harper Collins, 2008, ISBN:
Athlete Training

3. 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)
Athlete Training

4. Athlete Training Principles…
Power
Becomes a very important/most important parameter for high force & speed producing athletes
Athlete Training

5. Athlete Needs Analysis
Determine for performance:
Body parts involved
Direction & angles of joint movement
Athlete Training

6. 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
Athlete Training

7. Athlete Needs Analysis
Determine for performance:
Force, time/speed, power production
Metabolic system producing most of the ATP
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
Aerobic
Anaerobic
Athlete Training

8. Athlete Needs Analysis
Determine for performance:
Force, time/speed, power production
Metabolic system producing most of the ATP
Athlete Training

9. Athlete Needs Analysis
Determine 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?
Athlete Training

10. 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
Athlete Training

11. Periodization – 3 Cycles & 5 Phases
Macrocycle (largest cycle)
Year – for typical sports with yearly season
4-yr – for person training for Olympics
Macrocycle is divided into Mesocycles
Athlete Training

12. Periodization – 3 Cycles & 5 Phases
Mesocycles
Several weeks or few months duration
5 sequential mesophases
Hypertrophy
Strength
Strength/power
Competition/peaking
Active rest
Mesocycle is divided into Microcycles
Athlete Training

13. Periodization – 3 Cycles & 5 Phases
Microcycles
1-4 weeks duration, with daily and weekly variation
Athlete Training

14. Periodization 3 Cycles (Red, Blue, Green) 5 Mesocycle Phases (Blue)
Macrocycle
Hypertrophy
Mesocycle
Strength
Mesocycle
Str/power
Mesocycle
Competition
Mesocycle
Rest
Mesocycle
Microcycles
Microcycles
Microcycles
Microcycles
3 Cycles (Red, Blue, Green)
5 Mesocycle Phases (Blue)
Athlete Training

15. Periodization – 3 Cycles & 5 Phases
Resistance training program for strength & power sport based on 5 Mesocycles, each with a specific goal
Hypertrophy
Strength
Strength/power
Competition/peaking
Active rest
1, 2, 3, = “Preparatory Period”
Athlete Training

16. Periodization – 3 Cycles & 5 Phases
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
Athlete Training

17. Periodization – 3 Cycles & 5 Phases
Strength
To increase maximum muscle force
Sport specific exercises
High intensity (80-90% of 1RM) and moderate volume (three to five sets of repetitions)
2-4 weeks
Athlete Training

18. Periodization – 3 Cycles & 5 Phases
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 repetitions) (loading for power discussed further in KIN 410)
2-4 weeks
Athlete Training

19. Periodization – 3 Cycles & 5 Phases
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).
Athlete Training

20. Periodization – 3 Cycles & 5 Phases
Active rest
To allow physical & mental recovery
Recreational activity
Possible low volume & intensity resistance training, or no resistance training
1-3 weeks
Athlete Training

21. Periodization – 3 Cycles & 5 Phases
5 Mesocycles for strength & power sport
Hypertrophy
Strength
Strength/power
Competition/peaking
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
Athlete Training

22. 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
Athlete Training

23. Periodization
Linear: Traditional resistance training periodization model with gradually progressive mesocycle increases in intensity, and decreases in volume, over time.
Matveyev’s model of periodization
Appropriate for novice athletes
Athlete Training

24. Periodization Linear Decreasing volume, as reps decrease
Increasing intensity, as load increase
Linear
Athlete Training

25. Periodization
Linear (Bit more detailed from NSCA Strength and Conditioning text)
Athlete Training

26. Periodization Linear Macrocycle (e.g. single competitive season)
Mesocycle
Mesocycle
Mesocycle
Mesocycle
Mesocycle
Microcycles
Microcycles
Microcycles
Microcycles
Microcycles detailed on next slides
Athlete Training

27. Periodization- Linear
MICROCYCLES
Across weeks
Within Mesocycle
Phases
Across Phases
Increasing volume
Increasing intensity
3-5 sets, 8-12 reps, approx 75% 1RM
Microcycles, Across weeks in one mesocycle
Increasing volume
Increasing intensity
3-5 sets, 5-6 reps, approx 85% 1RM
Increasing volume
Increasing intensity
3-5 sets, 3-4 reps, 90%- 93% 1RM
Decreasing volume
Increasing intensity
3-4 sets, 1-2 reps, ≥95% 1RM (peak)
Zero volume
Zero intensity
Decreasing volume
Increasing intensity

28. Periodization Linear Microcycles, Across days in 1 week
Across Phases
Across weeks
Within a phase
Increasing volume
Increasing intensity
3-5 sets, 8-12 reps, approx 75% 1RM
Within a week
Within a phase
Keep volume (sets & reps) same
Modify %1RM to make:
“Heavy” & “Light” days (2 days/wk)
“Heavy”, “Medium” & “Light” days (3 days/wk)
Increasing volume
Increasing intensity
3-5 sets, 5-6 reps, approx 85% 1RM
Increasing volume
Increasing intensity
3-5 sets, 3-4 reps, 90%- 93% 1RM
Decreasing volume
Increasing intensity
3-4 sets, 1-2 reps, ≥95% 1RM (peak)
Microcycles,
Across days in 1 week
Zero volume
Zero intensity
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.
Decreasing volume
Increasing intensity

29. Periodization Linear: 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  /s , 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
Athlete Training

30. Periodization Linear: 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.
Athlete Training

31. Periodization Linear: Example 1
Contribution 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)
Increase proportion of high intensity work
Slight decreased volume (greatest in last 1 week of 2 in Phase C?)
Athlete Training

32. Periodization
Year-round program for single season: Repeat first 2-4 phases, 3x, to prepare for season. Keeps each phase to 3-4 weeks.
Linear: Example 2, The Path to Athletic Power, Boyd Epley, pg 182
3 phases
Again
(Cont.)
2 phases
Rest
Test
3 phases
Rest
Maintenance phase during football season
Test
Rest
3 phases
again
Rest
Athlete Training

33. Periodization
Nonlinear (Undulating): A periodization model that involves large fluctuations in the load and volume assignments for core exercises
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, Strengthpowerhour.com
Athlete Training

34. Periodization Nonlinear:
Intensity & volume (sets & reps) VARIES within a week
Nonlinear:
The decision of which days of the week will be, heavy, light, power, moderate, is made as the week progresses
This weekly pattern continues (e.g., weeks) until competition or rest period
Athlete Training

35. Periodization - Nonlinear: (continues next slide)

36. Periodization – Nonlinear:

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

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

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

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

41. How complex should training be?
Viewpoints from experts
Training Simplicity (1 min) (Source: Strength and Power Hour, )

42. “Functional training” versus basic (“core”) lifting abilities.
(this clip also used previously to introduce “core capabilities”)
LISTEN to Dr. Bill Kramer discuss this. 1’25’’ Source: Strength & Power hour podcast, Strengthpowerhour.com

43. 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