Medellín, 22, 23 y 24 de Agosto 2018

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II

Seasonal Training Design Using the Rate of Adaptation

• Genadijus Sokolovas, Ph.D.,

• Global Sports Technology, Inc

• www.globsport.org

• web@globsport.org

ADAPTATION

•Adaptation in sport is the process of changes to workload volumes through the long-term training

• It includes changes in performances, physical strength, physiological/biochemical parameters, etc.

Physical Adaptation in Swimming

• General and specific muscular strength:• Strength on land (pulling on the swim bench)

• Strength in the water (pulling, kicking, and swimming)

• Speed on various distances:• Sprint over short distances (dives, 12.5 m, 25 m)

• Sprint endurance (50 and 100 m or sets 4 x 12.5, 4 x 25, etc.)

Physical Adaptation in Swimming

• General and specific endurance:

• T-30 test

• Long distance swimming (2,000 and 3,000 m)

• Relative endurance

Physiological Adaptation

• Maximum Oxygen Consumption (VO2 max)

• Anaerobic/Lactate Threshold

• Lactate Clearance

• Blood Testing (CK, cortisol, etc.)

Improvements over a Season for Elite Level Swimmers

• Swimming times – 0.3-2.0%

• Specific Strength – 5-25%

• VO2 max – 4-10%

• Anaerobic Threshold – 3-7%

• Time to clear lactate – 5-10%

• Can these parameters be used to guide daily/weekly training?

Aerobic and Mix Volumes over a Season

Elite Level Swimmers

Anaerobic and Sprint Volumes over a Season

Elite Level Swimmers

Performance Improvements vs. Training Volumes

• Performance improvements for elite level swimmers from week 1 to week 24:• Sprint performances 3-7%

• Anaerobic performances 5-10%

• Aerobic performances 7-12%

• Training volume increase from week 1 to week 18:• Aerobic volumes 250-300%

• Anaerobic volumes 200-250%

Performance vs. Training Volumes

•Why performance improvements are so low in comparison with increase in training volumes and intensities?

•Are there other parameters that have a higher correlation with training volumes and intensities?

•Can we use other tests to manage the daily/weekly training?

Every-Day Training Parameters

Speed (velocity, intensity, power etc.)

Duration of work (distance, # of repetitions, etc.)

Training Strategies

• Two main training strategies:

• increase duration of exercise with constant exercise intensity (velocity – strategy 1)

• increase training intensity (velocity – strategy 2) with constant duration of exercise

Tests with Constant Intensity in Swimming

• An example of applying constant intensity strategy in swimming:

• Initial test set - 4 x 100 m with :20s rest.

• Athlete times - 1:10, 1:12, 1:12, 1:10.

• Average time - 1:11. This is the goal (or training) time for the next time the set of n x 100 m :20s is used in practice.

Tests with Constant Intensity in Running

• An example of applying constant intensity strategy in running:

• Initial test set - 4 x 600 m with :60s rest.

• Athlete times - 1:50, 1:51, 1:49, 1:48.

• Average time - 1:50. This is the goal (or training) time for the next time the set of n x 600 m :60s is used in practice.

Tests with Constant Intensity in Other Sports

• An example of applying constant intensity strategy in other sports:

• Bench presses – N(4) x (6 x 10 at 80% 1RM) :90s rest.

• Squats – N(4) x (4 x 10 at 85% 1RM) :90s rest.

• Dummy throws – N(5) x (10 x 12 throws every 5 sec) :120s rest.

• Vertical jumps – N(6) x (6 x 10 at 80% 1RM) :90s rest.

Constant Intensity – Strategy I

•Constant exercise intensity (speed)

•Distance of each repetition is the same

•Rest interval is the same

•Number of repetitions progressively increases up to 16 weeks or longer

Strategy I

• In strategy I, the focus is a constant intensity (speed).

• Test sets in different energy zones show the rate of adaptation for aerobic, mix, anaerobic, sprint energy systems and strength training.

• This strategy is very effective for the beginning of the season (after pre-season), as the development volumes of work capacity in different energy zones which provides the base for exercise intensity.

Progression in Swimming Test Sets

0

2

4

6

8

10

12

14

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16Weeks

Nu

mb

er

of

rep

eti

tio

n

n x 200 :20s

n x 100 :30s

n x 50 on 1:30s

Rate of Adaptation

• Rate of Adaptation in constant intensity (speed) test sets is exponential at the beginning of the season.

• It slows down significantly after 16 weeks of training.

• It indicates that training with constant intensities has limitation and should not be used longer than 16-18 weeks.

Rate of Adaptation in Tests with Constant Intensity

• Rate of Adaptation depends on many different factors:• Age

• History of training

• Level of performances

• Time of the year and season

• Event (sprinters vs. distance athletes)

• Workload volumes in various intensity zones

Calculation the Rate of Adaptation

Rep 6

Day 20

Rep 14

Day 62

Rate of Adaptation = (LN Rep2 – LN Rep1)/(Day 62 – Day 20)

Quantifying the Rate of Adaptation(Swimming, Boys)

Age Sprint Anaerobic Mix Aerobic Strength

10-11 0.014 0.016 0.024 0.036 0.043

12-13 0.009 0.010 0.023 0.026 0.037

14-15 0.004 0.007 0.013 0.021 0.035

16-17 0.003 0.004 0.011 0.027 0.034

Training Design Based on the Rate of Adaptation

• Athlete’s condition is changing every day.

• Ideally, we want to match athlete’s condition with workload volumes and intensities that would elicit the highest rate of adaptation.

• How can we design a season with based on the rate of adaptation?

Practical Application of Strategy I for Swimmers

•Using of swimming sets:

•n x 400 m :20-30s, n x 200 m :15-20s - aerobic energy zone

•n x 100 m :15-20s, n x 50 m 1min - 1min 30s - mix aerobic-anaerobic energy zone

•n x 25 m :40-60s - anaerobic energy zone

• long distance swimming with constant velocity

Practical Application of Strategy I for Runners

•Using of running sets:

•n x 1 mile :60s, n x 800 m :45s - aerobic energy zone

•n x 400 m :60s, n x 200 m on 1min 30s - mix aerobic-anaerobic energy zone

•n x 100 m on 1:30 - anaerobic energy zone

• long distance running with constant velocity

Sets for Swimmers• Examples of sets for sprinters:

• n x 12.5 m on 60 sec

• n x 25 m on 40 sec

• n x 50 m on 1:30 sec

• Examples for middle distance swimmers:

• n x 50 on 1 min

• n x 75 m :30 sec

• n x 100 m :30 sec

• Examples for distance swimmers:

• n x 100 m :15 sec

• n x 200 m :20 sec

• n x 400 m :20 sec.

Sets for Runners• Examples of sets for sprinters:

• n x 30 m on 1:30

• n x 50 m on 2:00

• n x 60 m on 3:00

• Examples for middle distance runners:

• n x 200 on 2:00

• n x 300 m 3:00

• n x 400 m 4:00

• Examples for distance runners:

• n x 400 m 2:00

• n x 800 m 4:00

• n x 1000 m 5:00

Benefits of Test Sets in Strategy I

• Test sets n x … :

• improve very well work capacity in prescribed energy zone

• monitor of working capacity, which helps to make decision regarding adaptation of athletes to this type of workload

• If progression in test sets slows down or stops, increase of workload volumes should slow down or stop as well

Training in Strategy I

• Using this strategy, creates a positive change in aerobic work capacity such as:• a reduction in HR max

• a faster HR in recovery

• an increase in VO2 max

• a lower lactate max

• better lactate clearance.

• It also reduces potential of overtraining and injuries because of the gradual increase in work capacity (not in the exercise intensity!)

• Extensive training method versus intensive

Rate of Adaptation in Strategy I

• Rate of adaptation in Strategy 1 depends on a number of parameters: • age, gender, distance orientation, duration of season, supposed workload

volume, current condition, best performances in last season, and goal.

• For younger athletes training in Strategy 1 should be shorter because of faster adaptation, quicker recovery, more seasons a year, and fun to compete.

How to Increase the Rate of Adaptation?

•Based on our studies, the rate of adaptation can be higher if athletes use recovery products during and after the training.

• Energy sources (glycogen) will be depleted after about 30-45 min of high or moderate intensity training.

•Use of high-quality non-contaminated supplements, such as SHAKLEE, will help to keep higher intensity at the end of the practice.

Case Study with Swimmers

•Michael Phelps and his teammates trained at the Olympic Training Center up to 4 weeks 3-4 times a year.

Case Study with Swimmers

• Training intensity, especially at the end of practices, was low due to fatigue and depleted glycogen.

• Lactate levels have been only 50-60% from individual maximums at the end of the practice.

•Athletes could not maintain high-intensity speeds at the end of the practice.

Case Study with Swimmers

• To boost higher lactate levels at the end of the practice, we decided to introduce supplementation during the second half of the practice.

•As result, lactate levels increased significantly and athletes swam faster, which increased the rate of adaptation and performances at the end of the season.

Clean Supplements for Athletes

• SHAKLEE company provides 65 years of experience. All supplements are guaranteed no contamination. More than 100 US Olympians and medalists are using them safely.

Strategy II (Competition Phase)

• Constant number of repetition in training sets

• Distance of each repetition is the same

• Exercise intensity (speed) progressively increases

• Rest interval can be longer to stimulate exercise intensity

• Reduce of workload volumes in all energy zones

• Exercise intensity (speed) increases up to 6-7 weeks

Strategy II (Competition Phase)

• For Strategy II, the focus is to have the same number of repetitions in a set; however, athletes try to increase their exercise intensity (speed) in the set.

• Depending on the set and number of repetitions, athletes can train in all energy zones.

• This strategy is very effective for the second part of season and taper as it utilizes the accumulated volume of working capacity during strategy I to the exercise intensity (speed).

Swimming Velocity in Strategy II

1.5

1.6

1.7

1.8

1.9

2

2.1

2.2

1 2 3 4 5 6 7Weeks

V, M

/S

4 x 100 :20s

6 x 50 on 1:00

6 x 25 :40

Strategy II (Competition Phase)

• Using Strategy II, there are following changes in anaerobic work capacity such as: • an increase in HR max

• a slower HR in recovery

• an increase in lactate max

• a slower lactate clearance.

• Using this strategy in sets simulates competitive conditions.

Practical Application of Strategy II (Swimming)

• Using of swimming sets:

• 3 x 400 m :20-30s, 4 x 200 m :15-20s - aerobic energy zone

• 4 x 100 m :15-20s, 6 x 50 m 1min - 1min 30s - mix aerobic-anaerobic energy zone

• 8 x 25 m :40-60s – anaerobic energy zone

• 6 x 12.5 m :30s – sprint, creatine phosphate energy zone

• Time trials on various distances

Practical Application of Strategy II (Running)

• Using of running sets:

• 3 x 1000 m :60s, 4 x 800 m :40s - aerobic energy zone

• 4 x 400 m :60s, 6 x 200 m on 1min 30s - mix aerobic-anaerobic energy zone

• 8 x 200 m :60s – anaerobic energy zone

• 6 x 100 m :90s – sprint, creatine phosphate energy zone

• Time trials on various distances

Sets in Strategy II (Swimming)• Examples for swimming sets for sprinters:

• 8 x 12.5 m on 60 sec

• 6 x 25 m on 40 sec

• 4 x 50 m on 1:30 sec

• Examples for middle distance swimmers:

• 6 x 50 on 1 min

• 4 x 75 m :30 sec

• 4 x 100 m :30 sec

• Examples for distance swimmers:

• 8 x 100 m :15 sec

• 6 x 200 m :20 sec

• 4 x 400 m :20 sec.

Sets in Strategy II (Running)• Examples for running sets for sprinters:

• 8 x 30 m on 1:30

• 6 x 50 m on 2:00

• 5 x 60 m on 2:30

• Examples for middle distance runners:

• 6 x 100 on 1:30

• 4 x 200 m :60s

• 4 x 400 m :90s

• Examples for distance runners:

• 8 x 400 m :60s

• 6 x 600 m :60s

• 4 x 800 m :90s

Benefits of Test Sets in Strategy II• Test sets with constant distance:

• improve exercise intensity (speed) in prescribed energy zone

• monitor exercise intensity (speed), which helps to make decision regarding utilization of accumulated working capacity to this type of workload

• If exercise intensity (speed) doesn’t increase during the taper (Strategy 2), workload volumes/ intensities should be adjusted

Seasonal Plan Structure

Pre-season training2-4 weeks

Technical changes,general fitness...

Preparation phase12-16 weeks

Training Strategy: 1"Accumulation..."

Competition phase3-8 weeks

Training Strategy: 2"Utilization..."

Training stageCurrent Season: 25 Weeks

Seasonal Plan Structure

• Preparation period (accumulation of working capacity – Strategy 1) for sprinters should be shorter, than for distance athletes:

• 12-14 weeks vs 16-18 weeks

• Competition period (utilization of working capacity to exercise intensity/speed – Strategy 2) for sprinters should be longer, than for distance athletes:

• 6-8 weeks vs 3-5 weeks

E-COACH FOR SWIMMING

Training Design Software

www.globsport.org

TRAINING DESIGN COMPUTER PROGRAMS IN SWIMMING

• Based on tracking of thousands of athletes the comprehensive models of adaptation were developed. These models were the basis for our training plan designers:• Tra Plan (1988)

• Weekly Designer (1990)

• Tra Plan 2 (1992)

• On-line Training Plan Designer (1998)

• Seasonal Plan Designer (2005)

• E-Coach for Swimming (2008)

E-COACH

• Software uses individual data to design and describe the workloads up to 7 energy zones

• In addition, E-Coach designs dryland volumes and the anticipated progression in selected test sets during the season

E-COACH

• E-Coach selects total volumes, intensity, optimal rate of workload progression and reduction during the taper based on:• Age

• Gender

• Event

• History of training

• Individual Parameters (best results from last season, current condition, goal, etc.)

Select an Athlete or Groupfrom Database

Distance Orientation

Distance Orientation – Relative Endurance

• Sprinters have a higher speed reserve and a lower relative endurance:

Swimmer 1 Swimmer 2

Best Time on 100 00:54.50 00:55.00

Best Time on 200 01:57.70 02:02.10

Times in Seconds 54.5, 117.7 sec 55.0, 122.1 sec

Calculation 117.7/54.5 122.1/55.0

Ratio 200/100 2.16 2.22

Relative Endurance Top-10 Females vs. Males

Main

Distance

Females Males

50 100/50 = 2.214 ± 0.025 100/50 = 2.237 ± 0.033

100 100/50 = 2.185 ± 0.032 100/50 = 2.185 ± 0.020

200 200/100 = 2.148 ± 0.016 200/100 = 2.167 ± 0.021

400 400/200 = 2.075 ± 0.024 400/200 = 2.091 ± 0.032

800/1500 800/400 = 2.032 ± 0.009 1500/400= 3.903 ±0.036

Relative Endurance World Records Swimming vs. Running

Swimmers Males Runners Males

100/50 = 2.243 400/200 = 2.242

200/100 = 2.174 800/400 = 2.345

400/200 = 2.158 1600/800 = 2.211

Last Season Data

New Season Data

Recovery Weeks/ Volumes Progression

Strength Training

Selection of Test Sets

Weekly Training Volumes

Weekly Test Sets Progressions

THANK YOU FOR YOUR ATTENTION! QUESTIONS?