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TRANSCRIPT
Physiological Principles of
TrainingNeeds of youth athletes
Expectations Turn off cell phone
If you have to take a call, do it in the hallway If you need to text, please see the above message
Interactive as long as the direction is for the common good
Ask questions if confused
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crosscountryclinicfiles.wikispaces.com/
SIMPLE FACT
Largest number of youth athletes competing are 10, 11 and 12 years old
Over 70% of all youth athletes quit by the age of 13, never to play organized sports again.
Overwhelming #1 reason that students participate in high school athletics according to the National Federation of High School Sports is to have fun. #10 reason is to win
Principles of Training
Readiness
Overload
Specificity
Rest
Individuality
Accumulation
Progression
Variability
Adaptation
Warm up and Cool Down
Reversibility
Readiness Aerobic Training
Not significant in prepubescent athletes
Anaerobic Training Anaerobic capacity is
dependent on strength and maturation
Strength TrainingShows little evidence of changes in muscle size that occurs after puberty
Skills Training Effective at any age
Basic Rules of Thumb
6-12 Years Old Awaken Interest Have Fun Teach Basic Skills
11-13 Years Old Improve on proper
technique Prep for Increased Training
14-18 Years Old Increased Training Specialized Training More Competition
Physical Growth-Ballpark
Female
Body Height Body Mass
8-9 Fast Slow
9-10 Fast Slow
10-11 Fast Slow
11-12 Fast Fast
12-13 AverageFast
13-14 Fast
Male
Body Height Body Mass
8-9
9-10 Slow Slow
10-11 Slow Slow
11-12 Average Slow
13-14 Fast Fast
14-15 AverageAverage
15-16 Slow Average
Aerobic Capacity-Cooper Female-Elite 95 Percentile
8 2142 Meters
9 2348 Meters
10 2420 Meters (2743 LJO)
11 2558 Meters
12 2588 Meters (14:50 3200)
13 2572 Meters
14 2522 Meters
15 2487 Meters
16 2462 Meters
17 2463 Meters (3716 SC)
18 2485 Meters (3164 Last SM)
19 2414 Meters
Male-Elite 95 Percentile
8 2587 Meters
9 2731 Meters
10 2790 Meters
11 2822 Meters
12 2892 Meters
13 2933 Meters
14 3029 Meters
15 3040 Meters (3401 LastJO)
16 3127 Meters (12:16 for 3200)
17 3101 Meters (4322 SC-2010)
18 3150 Meters (3639 Last SM)
19 3269 Meters
Puberty Average Changes
Beginning of Puberty Growth Spurt Males-12.5 Females 10.5
Sharp Increase in rate of Height gain per year Males 13.5-14.0 Females 11.5-12.0
Growth Spurt of Cardiorespiratory System Males 13.5-14.0 Females 11.5-12.0
The “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
Overload Specifics
In order to achieve any change from physical work, that training must overload the system.
Strength Training Work to the point of momentary muscular failure.
Endurance Training Work for progressively longer periods of time and at
progressively higher intensities.
Sprint Training Gradually increase volume of ballistic activities Bungee, downhill, tow training
The Supercompensation
Cycle
The “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
What You Train, Is What You Gain! Specificity of Training
S.A.I.D. Principle – Specific Adaptations to Imposed Demands.
You must train the skill or system you will use in competition . . . Mimic the demands of competition. Sprinter Jumpers Throwers Distance runners Energy systems
S.A.I.D Principle continued.
Training needs to simulate aspects of racing. Generally
Deal with specifc energy systems used in the race Sprints, Jumps, Throws--alactic and anaerobic primarily
Distance-all three energy systems
Specifically: Running Events: Starts, finishes, tactics, segmenting race
Throws: Movement across ring, entering and exiting the ring, releaseJumps: Runway approaches, step, landings, phases of the jump
Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in
accomplishment & testing ones abilities. Hard work can be fun in and of itself.
The Best Must Rest . . . Recovery Principle
Recovery is an essential component in training. Undoubtedly one of the most difficult training
components for coaches and athletes to apply. Watch your athletes closely; their eyes, faces, moods,
gait and resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout
or rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from
pounding. Rest may represent the “secret weapon” for peaking
properly.
Recovery . . . continued
Recovery is not the absence of training, but part of training.
Volume of training is less important than the manipulation of training intensities.
No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.
Much better to be under-trained and healthy than over-trained and hurt. Healthy athletes participate in late season
events
. . . more Recovery
48 hours are usually needed to recover from a difficult workout or race.
Too often athletes push the day after because they feel good.
Intense workouts are limited to twice each week. A race is an intense workout!
A complete rest day every two weeks will not destroy your athletes! Most will find a way to take far more than just a day every two weeks.
Individuality
Each training program has a different effect on an individual
Tailor programs to individual needs
Training age
Chronological age
Fast twitch/slow twitch
Gender
Body type
Individual Response
Heredity
Maturity
Nutrition
Rest and Sleep
Level of Fitness
Environmental Stresses
Illness of Injury
Motivation
Law of Accumulation
What you do adds up
Days training
Other sports
Years training
Body already knows how to get fit Have already created neural pathways
Increase in volume after body gets fit again
Additional Principles to
consider Progression (FIT principle) Start slow and gradually build up Most injuries occur in the first 3 weeks
Monitor shoes Hell week concept
Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea
Adaptation Muscles may remember; tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete
Progression (FIT)
Frequency How often
Intensity How Hard
Time (Duration) How Long
Rest Very important part of training cycle
Adaptation Improve Conditioning Improve Muscular Endurance, Strength and
Power Tougher bones, ligaments, tendons and
connective tissue The principle of adaptation tells us that
training cannot be rushed Design a sensible program and be satisfied
with the results
Warm up and Cool Down
Increase core temperature of the body
Increase breathing and heart rate
Wake up the muscles, tendons and ligaments
Allows you to introduce activities (quiets team)
Ideal Time-8 to 10 minutes
Cool down helps Remove metabolic waste (soreness)
Principle of Reversibility
Tough to get, easy to lose.
Roughly 1% loss of fitness per day of complete bed rest.
Recovery vs Rest
Energy Systems
Alactic
Anaerobic
Aerobic
Alactic This system is usually limited to short bursts of high
intensity work between approximately 5 to 8 seconds.
It is your fight or flight system where you feel that sudden burst of energy when somebody sneaks up and scares you.
This can be used very effectively in the first 5 to 8 seconds of an event
Basic concept is use it or lose it.
Replenishes to about 97% with 3 minutes of rest.
Training it includes practicing hard starts, doing quick bursts, practicing speed ladders.
With training you can expand the amount of energy a bit.
Always good to practice using this energy source at the beginning of a race.
Anaerobic System Anaerobic means without oxygen and is the system usually used in
efforts from 30 seconds all the way up to 2 minutes.
Train the body to deal with the demands of the anaerobic system.
This is the system you use when you are sprinting. You will probably feel the shortness of breath and it takes up to 10 minutes to recovery from this type of effort.
Most every race finishes anaerobically. Most every event uses the anaerobic system
Training for this system means high intensity efforts between 30 seconds and 2 minutes. Sprint-float-sprints, fartleks, bayis, short interval work, flying 40-60s all help train this energy system.
Obviously, a sprint requires more anaerobic work than a distance event.
This is usually why training and racing frequency is different for sprints and distance.
Aerobic System
This is the most used system in the body.
Any activity that takes over 2 minutes is usually using the aerobic system.
We train the aerobic system by doing sustained activities over 2 minutes.
It is important to be properly hydrated and fueled to use the aerobic system.
Most of the training of a distance runner will be aerobic in nature.
Breakdown of events
100 Meters: 92% Anaerobic, 8% Aerobic
200 Meters: 86% Anaerobic, 14% Aerobic
400 Meters: 70% Anaerobic, 30% Aerobic
800 Meters: 67% Anaerobic-33% Aerobic
1600 Meters: 49% Anaerobic, 51% Aerobic
3200 Meters: 44% Anaerobic, 56% Aerobic
Throws: Primarily alactic system and anaerobic
Alactic workouts
Make sure that athletes are beginning to get in shape prior to training this system Alactic workouts are very stressful on the body
Of primary importance for all events
Main source of energy in the 100 meters
Short sprints of between 5 and 15 seconds of 100% effort
Short hill bursts
Flying 20s, 30s, 40s
Short plyos
Anaerobic Workouts Needed for all events
Especially important in longer sprints and distance races
Hill reps: After proper aerobic conditioning
100 through 300 repeats with varying rest
150 sprint-float sprint
Bayis (50 easy, 50 hard) for number of laps
VO2 max workouts (30 hard, 15 easy)
Longer plyos
Aerobic Workouts
With oxygen
Runs of over 2 minutes
Distance runs
Fartleks
Jogging in between reps
Questions and the Dark Side of Physiology
The Dark Side of Training
Only venture here if addicted to coaching More information than you may care to know
Primarily about distance running and sprints
Did not dip into these areas until after about 20 years of coaching Still get confused with some of the terms
Most of my athletes could care less about this information
Helps determine reasons for specific workouts
Basic concept: Train to run fast by running fast
Definitions
AEROBIC THRESHOLD breakpoint or shift in the primary energy source in the aerobic
system
shift from fatty acids to glycogen occurs at 65% of vo2 max
130-140 beats per minute
www.brianmac.co.uk/hrm1.htm for more accurate heart rate method
LACTIC THRESHOLD breakpoint during exercise at which blood lactate exceeds
removal. Shift from complete oxidation
accumulation of lactic acid
energy supply is glycogen
65% to 85% of vo2
VO2 Max
a. highest rate of o2 utilization attained during maximal or exhaustive exercise.
Considered to be the single most accurate measure of endurance fitness.
College age athletes show an average improvement of 5-20% following 8-12 weeks of training
Cooper Test is a common way to test
www.brianmac.co.uk/gentest.htm
Speed Developmentfrom USA TF Coaching Ed
BUILD SPEED RESERVE BUILD SPEED RESERVE LACTATE TOLERANCEspeed endurance special endurance I special endurance II
Intensity 90-100% 90-100%90-100% Extent 60-150 meters 150-300 meters 300-600
meters Reps per set2-5 1-5 1-4 Sets 2-3 1 1 Volume 300-1200 meters 300-1000 meters 300-1800 meters Rest/rep incomplete incomplete/near incomplete/near Rest/set near complete
Important Definitions
Combined zone more than one area of
training
Critical zone Training for last 25% of the
race
Speed endurance workouts/recovery
building speed reserve
reps of 60-150 meters
multiple sets
1200 meters total or less
incomplete recovery between reps
near complete recovery between sets
critical zone tolerance
Special Endurance I (Building Speed
Reverse) repetitions of 150-300 meters
1 set at 1200 or less meters total volume
90-100% intensity
incomplete or near complete recovery between reps
critical zone for the last 25% of the race
Special endurance II (Race Lactate
tolerance) repetitions of 300-600
possible sets of up to 1800 meters
90-100% intensity
can use either incomplete to near complete recovery between reps
lactate tolerance for mid-race to late race tempo
Intensive Interval (Lactate
Tolerance, Vo2 max
development at race tempo) repetitions of 200-400 meter
1-4 sets at or below 3200 total volume
100-120% of vo2 max intensity (800-1500 tempo)
incomplete recovery between reps
near complete recovery between sets
Extensive
Intervals/Repetitions (Lactate
Tolerance, Vo2 max
development) reps of 800-3200 meters
1-5 at or less than 9600 total volume
92-102% to Vo2 max intensity (at to Vo2 max)
incomplete to near complete recovery between reps
higher end aerobic development (max aerobic development is necessary for the critical zone
Components of interval training (reps, etc)
Short reps
High volume
Low to high intensity
Incomplete recovery
Components of rep training
longer reps
High volume
mid to high intensity
near complete recovery
Recovery intervals: General principles
2/3 of recovery takes place within the first 1/2 of time required for full recovery
Therefore, goal of workout determines recovery time
More on Recovery Anaerobic training
intensity 90-100% of max velocity recovery requires more time between reps and sets
than recovery between aerobic stimuli
Aerobic training interval between each aerobic stimulus is normally
between 1 & 2 times the running time of each repetition
Complete recovery return to near pre exercise heart rate or homeostasis
Incomplete Recovery after 1/3 of the time required for full recovery (hr 120-
130)
Recovery techniques those methods to aid in regeneration between
repetitions eg. Jogging, walking, standing, etc