exercise prescription performance fitness. periodization plan for different “periods” of...
Post on 21-Dec-2015
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Exercise Prescription
Performance Fitness
Periodization
• Plan for different “periods” of competition
• Training cycles– Macrocycle – entire year (for example)– Mesocycle – specific focus on physiologic
system– Microcycle – smaller cycles with more specific
training elements
Mesocycles
• 1. Base phase (pre-season training)• Focus
– Aerobic conditioning (longer duration)
– Strength
• Physiologic goals– VO2 max
• Mitochondrial growth
• Stroke volume increase
– Connective tissue strength
Base Phase
• Frequency – daily*
• Intensity – 50 -70% HRR (VO2R)*
• Time – ever increasing
Base Phase
• Endurance Training Manipulation– LSD – long slow distance– Long work periods (intervals)– Short rest periods (intervals)
Base Phase
• Endurance Training Manipulation– Example: Running
• 45 minutes @ 60% HRR
– Example: Swimming 2,000 yards • Swimmer capable of 1:10 pace/100 yd:
– 1 x 2000 yd. holding 1:15 pace per 100 (= 5 sec rest between 100s)
– 4 x 500 yd. w/ 10 sec rest between 500s
– 4 x {5 x 100 @ 1:15} 15 sec rest between sets of 100s
– 40 x 50 @ 40 sec (requires pace of 35 sec/100 to rest 5 sec between)
Mesocycles
• 2. Build Phase (early season training)• Focus
– Aerobic conditioning– Strength– Tolerance
• Physiologic goals– Aerobic % of VO2 max increase (lactate threshold)– LA shuttling/removal improvement– More FT muscle fiber recruitment
Build Phase
• Frequency – 1 - 3 x per week
• Intensity – 70 – 85 %
• Time – varies to simulate event and develop psychological tolerance to discomfort
Build Phase
• Tolerance Training Manipulation– Moderately high intensity (just above OBLA)– Moderate duration – 1 min to 10 min– Recovery intervals ¼ to ¾ work duration
Build Phase
• Tolerance Training Manipulation– Example: Running
• 4 x 1000 meters w/ 400 meter jog between
• 10 x 400 meters w/ 200 meter jog between
• 20 x 200 meters w/ 100 meter jog between
• Fartlek (“Speedplay”): varied “on” and “off”
• Cut-downs: 3, 2, 1’s– 3 min on, 2 min off
– 2 min on, 2 min off
– 1 min on, 1 min off – immediate repeat
Mesocycles
• 3. Speed Phase• Focus
– Speed (turnover)– Recovery– Skill at top speed (example: flip turns)– B or C event competitions
• Physiologic goals– Greater FT muscle fiber recruitment– Event simulation
Speed Phase
• Frequency -1 – 2 x per week
• Intensity – 90 % - supra-maximal
• Time – short duration (< 1:00)
Speed Phase
• Speed Training Manipulation– Very high intensity– Short duration– ~ Complete recovery– Recovery intervals = 2 x to 10 x work interval
Speed Phase
• Speed Training Manipulation– Example: Running
• 10 x 100 meter w/ 5:00 recovery (jog & walk)• 10 x 50 meter w/ 4:00 recovery (jog & walk)
– Example: Swimming• 10 x 50 @ 3:00• 10 x 25 @ 2:00• “Broken” 200 by 50’s w/ 1:00 rest between
Mesocycles
• 4. Competition Phase• Focus
– Competition– A events– Maintaining top speed
• Physiologic goals– Maintaining FT recruitment– Recovery
Competition Phase
• Frequency – daily training – weekly comp.
• Intensity – training mimics races
• Time – short duration
Competition Phase
• Competition Training Manipulation– Taper
• Reduced volume
• Maintained intensity
– Competition is highest intensity– Skill component refinement (ex: swim turns)
Mesocycles
• 5. Postseason (active rest)
• Focus– Psychological recovery– Physiological recovery– Not losing all fitness
• Physiologic goals– Maintaining some conditioning
Postseason
• Postseason Training Manipulation– Frequency – every other day– Intensity – 50% or lower– Time – 30 – 60 min
Postseason
• Postseason Training Manipulation– Alternate conditioning activities– “Team Building/Maintenance” activities
– Example: Any sport• Frisbee football
Questions?
End