Types of training programs and periodization

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

2. 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

3. Long, Slow Distance • Expected Adaptations • 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

4. 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

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

6. 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

7. Interval Training • Expected Adaptations • Increased VO2max • Improved anaerobic metabolism

8. 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

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

10. 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

11. 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

12. Periodization

13. 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

14. 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

15. 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