a systematic & comprehensive training – competition program by lyle knudson, ed.d

ASYSTEMATIC & COMPREHENSIVE

TRAINING – COMPETITION PROGRAM

ByLyle Knudson, Ed.D.

A Systemtic & Comprehensive Training Program

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A NEW APPROACH IS NEEDED

Despite improved opportunities, USA middle distance and distance runners are not running as fast today as 30 years ago.

The “pyramid” approach (quantity to quality) is not justifiable by valid sports science; and doesn’t work.

There is a better alternative!!


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ASYSTEMATIC & COMPREHENSIVE

TRAINING – COMPETITION PROGRAM

Based On

Valid Scientific Principles

Of Training - Adaptation


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SCIENTIFIC PRINCIPLES OF TRAINING - ADAPTATION

The body adapts to the stresses applied. The adaptations are specific to the stresses applied. The body will only adapt to unaccustomed stimuli. The body also adapts to lack of stress (i.e., it

regresses). The body will adapt positively to the stresses

applied, as long as the stresses are not too great. Instantaneous stress Cumulative stress

Adaptation to stress occurs during recovery.


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REQUIRED TO ADHERE TO SCIENTIFIC PRINCIPLES

Systematic ApproachApply training cycles

Comprehensive ApproachIdentify and Train All Affective Variables


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SYSTEMATIC TRAINING

Train In Training Cycles

Systematically vary physiological and psycho-social stresses.

(will come back to)


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COMPREHENSIVE TRAINING

Identify and Train All Affective Variables


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AFFECTIVE CHARACTERISTICS

PhysiologicalMechanical (technique)NeurophysiologicalPsychologicalSociologicalNutritionMedical


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Affective Characteristics -PHYSIOLOGICAL

Strength (f) - maximum force Quickness (v) - v = d/t; speed, frequency Power (p) - strength X quickness; p = f X v Dynamic Flexibility - range of motion Endurance – ability to sustain a movement pattern

Aerobic Endurance - long & slowAnaerobic Endurance - short & fastAnaerobic Threshold - Specific % Anaerobic/Aerobic – specific to event

Body Composition - % lean mass to total mass


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Affective Characteristics –BIOMECHANICAL

Technique:Body PositionsTemporal Pattern of Changes in Positions


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Affective Characteristics –NEUROPHYSIOLOGICAL

Motor Learning - skill analysis, stages of learning, sequencing, practice, feedback, error correction, transfer, …

Motor Control - body position & movement awareness, coordination, balance, agility, reaction time, …


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Affective Characteristics –PSYCHOLOGICAL

(relating to self)

Philosophy - why train & compete Motivation - how important it is to you;

wanting to be successful Maturity - knowing, liking, and getting along

with yourself Confidence - believing you can Commitment - willingness to do what is

necessary Management of Arousal - understanding

arousal states; controlling arousal


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Affective Characteristics –SOCIOLOGICAL

(relating to others)

Athletic-Coach Interaction – relationship with coach; accepting help

Teamwork - relationship with teammates Socialization - relationship with others

(family, friends, …) Ethics - practices which provide fair &

equitable opportunities for all participants


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Affective Characteristics –NUTRITION

Fuel For Training, Adaptation,

& Performance


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Affective Characteristics –BIOMEDICAL

Prevention of Injury/Illness

Rehabilitation from Injury/Illness


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COMPREHENSIVE TRAINING

Identify and Train All Affective Characteristics Throughout Each Cycle

==========================

When? How Often?

SYSTEMATIC TRAINING


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SYSTEMATIC TRAINING

Train In Training Cycles

Systematically vary physiological and psycho-social stresses.


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Physiological Stresses

Physical Stresses: Of structural and biochemical

systems of the body (muscles, bones, connective tissue, cardio-respiratory system, metabolic system)

From training, competition, and outside physical activities.


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PSYCHO-SOCIAL STRESSES

Psychological Stresses:Of neuro-endocrine systems of body Internally generated; from stresses placed on self

- philosophy, motivation, mental maturity, self-confidence, commitment, arousal, …

Sociological Stresses:Manifested as psychological stressExternally generated; from stresses placed by

other people or things - coach, teammates, family, friends, media, environment, weather, facilities, equipment


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SYSTEMATIC TRAINING CYCLE MODEL

AR - Active Recovery / Informal Preparation Phase - Low physiological stress, Lowest psycho-social stress

TR - Training Phase - Highest physiological stress, Low psycho-social stress

BU - Build-Up Phase - High physiological stress, Increasing psycho-social stress

OP - Optimum Performance Phase - Lower physiological stress, Highest psycho-social stress


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SYSTEMATIC TRAINING CYCLES

Multi-YearAnnualSeasonal; “macrocycles”Within Season; “mesocycles”2 or 1 Week; “cycles”2-3 Days; “microcycles”Daily Workout Routine


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MULTI-YEAR CYCLES Youth Age Group, 2 years Middle School, 3 years High School College, 4 or 5 years Olympic Quadrennial


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ANNUAL CYCLE(Into Seasonal Macrocycles)

AR; Summer, road racesTR; Fall, cross countryBU; Winter, indoor trackOP; Spring, outdoor track


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SEASONAL CYCLE(Into Mesocycles)

AR – 2 weeksTR – 6 weeksBU – 4 weeksOP – 2 weeks


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TWO WEEK “CYCLES”1. Sunday AR

2. Monday AR

3. Tuesday TR

4. Wednesday TR

5. Thursday TR

6. Friday TR

7. Saturday TR

8. Sunday BU

9. Monday BU

10. Tuesday BU

11. Wednesday BU

12. Thursday BU

13. Friday OP

14. Saturday OP


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ONE WEEK “CYCLES”

1. Sunday AR

2. Monday TR

3. Tuesday TR

4. Wednesday BU

5. Thursday BU

6. Friday OP

7. Saturday OP


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TWO or THREE DAY “MICRO-CYCLES”

MD/Distance Sprints/Hurdles/Jumps/Throws

1. Sunday2. Monday3. Tuesday4. Wednesday5. Thursday6. Friday7. Saturday8. Sunday9. Monday10. Tuesday11. Wednesday12. Thursday13. Friday14. Saturday


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TRAINING OBJECTIVES(Within Two or Three Day Microcycles)

Training Days Recovery Days

1. Sunday AR2. Monday AT3. Tuesday OOD4. Wednesday AT5. Thursday UUD6. Friday AT7. Saturday OD8. Sunday AR9. Monday AT10. Tuesday UD11. Wednesday AT12. Thursday TD13. Friday 1/2 AT14. Saturday RD

(will describe in detail later)


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DAILY TRAINING ROUTINEI. Warm-Up

A. General PreparationB. Specific Preparation

II. Specific Event PreparationIII. Technique TrainingIV. Power TrainingV. Specific % Anaerobic – Aerobic Endurance

TrainingVI. Specific Warm-downVII. Strength TrainingVIII. General Warm-down – initiation of

recovery & adaptation


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WARM-UP, Purpose General Preparation; easy running:

Increase temperature of muscles Initiate production of synovial fluid in jointsDevelops aerobic endurance

Specific Preparation; dynamic lead-ups - series of sprint technique exercises which systematically increase range and speed of motion up to training/competition activities:

Increases dynamic flexibility.Develops speed (quickness & power), sprint

technique, and speed endurance.


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WARM-UP ROUTINE

General Preparation - AR, 6-12 minutes Specific Preparation; 3 X 15-30m of:

1. Low knees2. Sprint walks3. Sprint skips4. High knees5. Build-ups6. Accelerations7. Flyings8. Start-throughs


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WARM-DOWN

Purpose:Gradually decreases the physiological and

psycho-social stresses to resting rateLimited aerobic endurance development Initiates recovery-adaptation process

Methods:AR; 6-12 minutesOther activities - free play, easy swimming, static

stretching, massage


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APPLICATION OF THE SYSTEMATIC & COMPREHENSIVE TRAINING/COMPETITION

PROGRAM FROM THEORY TO PRACTICE

1. Determine the macrocycles within the total year.2. Determine the mesocycles within each macrocycle.3. Determine the length of the cycles (1 or 2 weeks)

within each mesocycle.4. Determine the microcycles (2 or 3 days) within

each cycle.5. Establish the training sequence within each cycle,

incorporating training for all characteristics.6. Establish the daily training routine, taking into

account all characteristics.7. Establish the training activities for each

characteristic, adaptable to the time location within each macrocycle, mesocycle, cycle, and microcycle.


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ENDURANCE TRAINING(ability to sustain a movement pattern

of given duration & intensity)

Four Categories Of Endurance, based on duration & intensity:Aerobic Endurance (AR) - long & slowAnaerobic Endurance (AN) - short & fastAnaerobic Threshold (AT) - Specific % Anaerobic-Aerobic (%AN-AR) -

at objective event distance & pace


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ENDURANCE DEVELOPMENT, PHYSIOLOGICAL BASIS

Protein Synthesis; regeneration and generation of:Structural protein - muscle, bone,

connective tissue, blood cells, mitochondria, …

Enzymatic protein - enzymes, hormones

Generation Of Energy (ATP); anaerobic, aerobic, % anaerobic - aerobic


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PROTEIN SYNTHESIS

Must get essential amino acids into the cell (e.g., muscle cell). How? - proper nutrition & training

Must stimulate the synthesis of structural protein (e.g., muscle cell structure, mitochondria). How? – proper training

Must stimulate the synthesis of enzymatic protein (which motivates and controls muscle cell function). How? – proper training

============================ After strenuous training bout, recovery/adaptation

of structural and enzymatic protein requires 48-72 hours.


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ANAEROBIC ENERGY

P

MuscleContraction

ATP

ADP

CP

Stored ATP = 2 seconds

Stored CP + ATP = 6 seconds

Stored CP + ATP + lactatetolerance & diffusion = 15 sec.


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AEROBIC ENERGY


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RELATIONSHIP BETWEEN INTENSITY & DURATION AS RELATED TO

ANAEROBIC VS. AEROBIC ENERGY


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ANAEROBIC & AEROBIC PERCENTAGES

Distance Anaerobic % Aerobic %

25m 100% 0%

50m 99% 1%

100m 98% 2%

200m 95% 5%

400m 90% 10%

800m 70% 30%

1500m/1600m 50% 50%

3000m/3200m 30% 70%

3000mSt/5000m 20% 80%

10k 10% 90%

20k 5% 95%

Marathon (42k) 0% 100%


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ENDURANCE TRAINING

Four Categories Of Endurance:Aerobic Endurance (AR)Anaerobic Endurance (AN)Anaerobic Threshold (AT)Specific % Anaerobic-Aerobic (%AN-AR)


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TRAINING OF ALL CHARACTERISTICS

How To - Train up to and down to the stress (intensity/load & duration) level of the objective event (TD).

Symbolism; Intensity/Load & Duration LevelsObjective Intensity Level Duration LevelAR Lowest 1 Highest 7AT Low 2 High 6OOD Moderate 3 High 5OD Moderate 4 Moderate 4TD High 5 Moderate 3UD High 6 Low 2UUD Highest 7 Lowest 1


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SPECIFIC % ANAEROBIC- AEROBIC

TRAINING (%At-AR)

Systematically train up to and down to the objective event.

OOD

OD

TD

UD

UUD

OOD

OD

TD

UD

UUD


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EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m

Training Objective Distance Anaerobic - Aerobic %25m 100%-0%50m 99%-1%100m 98%-2%

UUD 200m 95%-5%UD 400m 90%-10%TD 800m 70%-30%OD 1500m/1600m 50%-50%OOD 3000m/3200m 30%-70%

3000mSt/5000m 20%-80%10k 10%-90%20k 5%-95%Marathon (42k) 0%-100%


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%AT-AR TRAINING OBJECTIVES(Within Two Week Cycle)

Training Days

1. Sunday2. Monday3. Tuesday OOD4. Wednesday5. Thursday UUD6. Friday7. Saturday OD8. Sunday9. Monday10. Tuesday UD11. Wednesday12. Thursday TD13. Friday14. Saturday RD


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ANAEROBIC ENDURANCE TRAINING

I. Warm-up:A. AR – 12 minutesB. Dynamic Lead-ups; 3 X 15-30m of:

1. Low Knees2. Sprint Walks3. Sprint Skips4. High Knees5. Buildups6. Accelerations7. Flyings8. Start-Throughs

II. %AN-AR Workout: on UUD day, reps of 30-70mIII. Warm-down; AR – 12 minutesIV. Strength Training


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ANAEROBIC THRESHOLD TRAINING


1. Sunday AR2. Monday AT3. Tuesday 1/2AT, OOD4. Wednesday AT5. Thursday 1/2AT, UUD6. Friday AT7. Saturday 1/2AT, OD8. Sunday AR9. Monday AT10. Tuesday 1/2AT, UD

11. Wednesday AT12. Thursday 1/2AT, TD13. Friday 1/2 AT14. Saturday 1/2AT, RD


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ANAEROBIC THRESHOLD TRAINING

AT TRAINING DURATIONS (minutes)Training Distance AR-AT-AR 1/2AT800m 6-6-6 6-3-61500m/1600m 6-12-6 6-6-63000m/3200m 6-18-6 6-9-63000mSt/5000m 6-24-6 6-12-610k 6-30-6 6-15-6Marathon 6-36-6 6-18-6

AR & AT PaceAR - 120 HR; can comfortably talkAT - 150 HR; max. that can be sustained for

long distance


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AEROBIC ENDURANCE TRAINING



11. Wednesday AT12. Thursday 1/2AT, TD13. Friday 1/2 AT14. Saturday 1/2AT, RD


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AEROBIC ENDURANCE TRAININGAR DURATION

Training Distance AR Duration800m 15 minutes1500m/1600m 30 minutes3000m/3200m 45 minutes3000mSt/5000m 60 minutes10k 75 minutesMarathon 90 minutes

AR ActivitiesPreferred - running at 120 HRAlternate Activities - swimming, hiking,

sports play, bicycling; if HR < 120, double duration


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AEROBIC ENDURANCE TRAINING

I. Warm-up:A. AR – 12 minutesB. Dynamic Lead-ups; 3 X 30m of:


II. %AN-AR WorkoutIII. Warm-down; AR – 12 minutesIV. Strength Training


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TOTAL ENDURANCE TRAINING



11. Wednesday AT12. Thursday 1/2AT, TD13. Friday 1/2 AT14. Saturday 1/2AT, Competition


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GUIDELINES FOR WRITING %AN-AR WORKOUTS FOR SPECIFIC TRAINING EVENT

Length of cycle (1 or 2 weeks)?If 2-week cycle, which week in cycle?%AN-AR Training Days (MWF, MWSa,

TThSa)?Which day in cycle? Pace Objective

(OOD, OD, TD, UD, UUD) Pace & Total Volume

Workout Type Sets/Reps & RecoveryBy distances or times


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%AT-AR TRAINING(Within Two Week Cycle)

Training Days

1. Sunday2. Monday3. Tuesday OOD4. Wednesday5. Thursday UUD6. Friday7. Saturday OD8. Sunday9. Monday10. Tuesday UD11. Wednesday12. Thursday TD13. Friday14. Saturday RD


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EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m

Training Objective Distance Anaerobic - Aerobic %25m 100%-0%50m 99%-1%100m 98%-2%

UUD 200m 95%-5%UD 400m 90%-10%TD 800m 70%-30%OD 1500m/1600m 50%-50%OOD 3000m/3200m 30%-70%

3000mSt/5000m 20%-80%10k 10%-90%20k 5%-95%Marathon (42k) 0%-100%


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VOLUME OF %AT-AR AT SPECIFIC DAYS’ TRAINING DISTANCE PACE

Training Distance Multiple Total Distance

25m 8X 200m

50m 6X 300m

100m 5X 500m

200m 4X 800m

400m 3X 1200m

800m 2.5X 2000m

1500m/1600m 2.25X 3600m

3000m/3200m 2X 6000m

3000mSt/5000m 1.75X 9000m

10k 1.5X 15k

15k 1.5X 22.5k

20k 1.5X 30k


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EXAMPLE %AT-AR TRAINING(Training Event = 800m; Within Two Week Cycle)

%AT-AR Workout 1. Sunday2. Monday3. Tuesday OOD; 3000m/3200m pace, volume = 6400m4. Wednesday5. Thursday UUD; 200m pace, volume = 800m6. Friday7. Saturday OD; 1500m/1600m pace, volume = 3600m8. Sunday9. Monday10. Tuesday UD; 400m pace, volume = 1200m11. Wednesday12. Thursday TD; 800m pace, volume = 2000m13. Friday14. Saturday RD; Competition or Simulated Competition


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%AT-AN WORKOUT TYPES[examples for training distance (pace) =

1500/1600; volume = 3600m; by DISTANCES; set recovery according to rep distances]

Short Intervals - 36 X 100m Medium Intervals - 12 X 300m Long Intervals - 6 X 600m Step-Ups - 100, 200, 300, 400, 500, 600, 700, 800 Step-Downs – 800, 700, 600, 500, 400, 300, 200, 100 Step Up-Downs - 100, 200, 300, 400, 500, 600, 500,

400, 300, 200, 100 Step Down-Ups - 500, 400, 300, 200, 100, 200, 300,

400, 500 Sets-Reps - 2 X (6 X 300m)


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%AT-AN WORKOUT TYPES[examples for training distance (pace) = 1500/1600; volume = 3600m; by TIMES; set recovery according to rep distances]

Short Intervals - 36 X 15 seconds Medium Intervals - 12 X 45 seconds Long Intervals - 6 X 1:30 Step-Ups - :15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00 Step-Downs – 2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15 Step Up-Downs - :15, :30, :45, 1:00, 1:15, 1:30, 1:15,

1:00, :45, :30, :15 Step Down-Ups - 1:15, 1:00, :45, :30, :15, :30, :45,

1:00, 1:15 Sets-Reps - 2 X (6 X 300m) - 2 X (6 X :45)


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DECIDING ON WORKOUTS/RECOVERIES WITHIN A WORKOUT TYPE; Examples - workout type = interval; training distance/pace

= 1500/1600m, total distance = 3600m, based on distances

Workout Recovery Other Approach1 X 3600m?2 X 1800m?3 X 1200m 18 minutes Start at 21X4 X 900m 15 minutes Start at 18X5 X 700m 12 minutes Start at 15X6 X 600m 9 minutes Start at 12X7 X 500m 6 minutes Start at 9X8 X 450m 4.5 minutes Start at 6X9 X 400m 3 minutes Start at 5X10 X 350m 2.5 minutes Start at 4X12 X 300m 2 minutes Start at 3X16 X 250m 1:5 minutes Start at 2.:30X18 X 200m 1 minute Start at 2X24 X 150m 45 seconds Start at 1:30X36 X 100m 30 seconds Start at 1X48 X 50m? 15 seconds Start at :30X


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SUMMARY; SPECIFIC %AT-AR WORKOUTS

Be creative, any type workout Run only at specific day’s training distance pace

over corresponding volume Set recoveries commensurate with number and

distance of reps Run total workout as fast as possible, taking into

account pace required each rep to maximize total effort

============================= If you need help setting up a systematic and

comprehensive training-competition program, and workouts, consider a computerized program.


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End Of This Session

Please Proceed to Next Session


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TO MAKE OLYMPIC TEAM, WOMEN’S 800M

800m – 1:58 800m – 1:56

400m – 1 X :53 400m – 2 X :58

200m – 1 X 24.0 200m – 2 X 26.5

100m – 1 X 11.8 100m – 2 X 12.0

50m – 5.8 50m – 2 X 5.9

30m - ??


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TO MAKE OLYMPIC TEAM, MEN’S 800M

800m – 1:43 800m – 1:42

400m – 1 X :47 400m – 2 X :51

200m – 1 X 22.0 200m – 2 X 23.5

100m – 1 X 10.75 100m – 2 X 11.0

50m – 5.3 50m – 2 X 5.375

30m - ??


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TO MAKE OLYMPIC TEAM, WOMEN’S 1500M

1500m – 4:00 1600M – 4:16

800m – 1 X 2:00 800m – 2 X 2:08

400m – 1 X 55.0 400m – 2 X 60

200m – 1 X 25.0 200m – 2 X 27.5

100m – 12.0 100m – 2 X 12.0

30m - ??


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TO MAKE OLYMPIC TEAM, MEN’S 1500M

1500m – 3:33 1600M – 4:46

800m – 1 X 1:48 800m – 2 X 1:53

400m – 1 X 50.0 400m – 2 X 54.0

200m – 1 X 23.0 200m – 2 X 25.0

100m – 11.0 100m – 2 X 11.5

30m - ??


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VALUE OF SPEED & SPEED ENDURANCE (AN)

Sprint the last part of the race?

Run at desired pace of race throughout race.Example:

• Best of 56.0 400, run at 60.0 400 pace for 800?• Best of 54.0 400, run at 60.0 400 pace for 800.


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APPROACH TO SPEED & SPEED ENDURANCE DEVELOPMENTAND

TRANFERRING IT TO MIDDLE DISTANCE – DISTANCE EVENTS

800m

400m

200m

100m

30m


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TRANSLATION OF 30M FLY TIMES TO 100M, 200M, 400M &

800M TIMES

(Assuming A Quality Training Program Emphasizing Speed & Speed Endurance Development)

(SEE HANDOUT)


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SPEED & SPEED ENDURANCE (AN) TRAINING

I. Warm-up:A. AR – 12 minutesB. Dynamic Lead-ups; Sprint Technique; 3 X 30m of:


II. Power TrainingIII. %AN-AR Workout: on UUD day, reps of 30-70mIV. Warm-down; AR – 12 minutesV. Strength Training


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POWER TRAINING Strength (f) - maximum force that can be applied in

one repetition; maximum resistance, time not an issue

Speed/Quickness (v = d/t) – maximum speed or frequency; minimum or negative resistance, minimize time

Specific POWER = Strength X Speed/Quickness (p = f x v = f x d/t = (f x d)/t = W/t) – force and

speed/frequency specific to event================================

TRAIN BY:Speed POWER Strength


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POWER TRAINING(Plyometrics)

Exercises: Single leg bounds (each leg) 3 X 30m Alternate leg bounds 3 X 30m Triple Jump Bounds 3 X 50m Three-Step Bounds 3 X 50m

============================

Emphasis: Sprint position Minimize ground contact


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Strength Training

Purpose: Improve speed. Improve endurance (maintain ability to apply

needed forces)

How: High resistance, few repetitions, don’t worry

about speed Total body lifts to specific muscle groups Keep strength training in balance with other

aspects


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STRENGTH TRAINING(Within Two Week Cycle)

Sets/Reps Resistance AsSundayMondayTuesday OOD 1 X (15-25) 60% CircuitWednesdayThursday UUD approx 9 X 1 70,75,…max%FridaySaturday OD 2 X (8-14) 80% CircuitSundayMondayTuesday UD 7,6,5,4,3,2,` 75,80,…,105%WednesdayThursday TD 3 X (4-7) 90% CircuitFridaySaturday RD 3 X (4-7) 90% Circuit


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STRENGTH TRAINING(Exercises)

1. Power Clean; alternate – dead lift & clean

1. Squat with Toe Press2. Bench Press3. Arm Curls4. Leg Extensions5. Leg Curls6. Abdominals7. Back Flexors


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SUMMARYIF YOU WANT TO BE AS GOOD AS YOU CAN BE, AS ATHLETE OR COACH:

Know, understand, and apply the scientific principles of training-competition.

TRAIN SYSTEMATICALLY; in cycles; vary physiological and psycho-social stresses accordingly within each cycle.

TRAIN COMPREHENSIVELY; identify and train ALL affective characteristics ALL THE TIME.


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THANKS!!

a systematic & comprehensive training – competition program by lyle knudson, ed.d

Documents

systematic training

adaptation slide

arousal slide

total mass slide

affective variables

event body composition

new approach

psychosocial stresses