1. Energy Systems Development Part II

2. Energy Systems Testing Aerobic Capacity – VO2 Max Incremental Max Test Beep Test 3K Aerobic Power Modified Cooper 1 Mile Run Anaerobic Capacity (best if lactate readings accompany) 300 yd shuttle RAST Test Wingate

3. Aerobic Prescription Low Intensity, Long Duration Important for: Peripheral Adaptations Aerobic Capacity Early Progression of Intensity 20 to 60 minutes 60-70% HR Max <70% vVO2 RPE : Very Light to Light 2+ times/week Best Modalities: Anything that can by cyclical and sustainable for the appropriate intensity Long-term adaptations A training cycle including this type of training is best served as a longer one (4-6 weeks). Remember that Intensity is always relative!

4. Aerobic Prescription Moderate Duration/ Moderate Intensity Important for: Improving Anaerobic Threshold Central Adaptations Peripheral Adaptations Sustaining MAP (Max Aerobic Power) 20 to 40 minutes Can be accumulated over multiple sets 80-85% MHR 70-80% vVO2 RPE: Somewhat hard 1-2 x/week Best Modalities: Anything that can by cyclical and sustainable for the appropriate intensity. Long-term adaptations A training cycle including this type of training is best served as a longer one (4-6 weeks).

5. Aerobic Prescription Higher Intensity, Shorter Duration Important for: Central Adaptations Some Lactate Tolerance Maximal Oxygen uptake and utilization 2-6 minutes 8-16 minutes total >85% HR Max 100-110% vVO2 (wide range due to training level) RPE: Hard to Very Hard 1-2 times/week Modalities: Cyclical in nature. Must be high enough intensity Be aware of different relative intensities of different modalities Can be used in shorter training cycles (4 weeks or less) It may take a while to recovery from these bouts. Do not put them very close to each other

6. Selection of Modality Intensity can change relative to modality Bike vs Treadmill Time and Intensity are fixed determinants regardless of modality Aerobic Must be continuous Be careful not to get too colorful

7. Anaerobic Prescription - Alactic Very High Intensity, Very Short Duration Important for: ATP-PC Resynthesis Repeating High Intensity Bouts 1-20 sec duration 100% speed/effort Work:Rest = Full Recovery 10-20 repititions Not an essential category prescription unless a specific population: Weightlifter Track and Field Throer

8. Anaerobic Lactic Longer Duration Important for: Lactate Production and Utilization pH buffering 1-2 minute duration 4 to 10 repititions 90+% MHR (dependent on duration) RPE : Very Hard 110%+ vVO2 2:1 or 1:1 work:rest 1-2x week

9. Anaerobic Lactic Short Duration, near maximal Intensity Important for: Lactate Tolerance pH buffering 20-60 sec duration Work:rest = 1:5+ RPE = Extremely Hard + 1-2 x/week Very High intensity modality best served for shorter cycles (2- 4 weeks).

10. Body Composition Change Multi-faceted approach is best Nutrition Resistance Training ESD HIIT may show more promising results for body composition changes Must constantly challenge training variation though Don’t forget about progression…Dan doesn’t need to do sprints yet.

11. Case Study Rob was referred by his brother and co-worker Dan. He is 40, owns his own contracting business, and has been “active” for most of his life. He wants to get serious so he signed up for a 10k in three months. Develop an energy systems program for Rob

12. Case Study 2 Erin is a professional hockey player. She tore her ACL 8 months ago and is in the process of being released in to full participation. Discuss some programming considerations.