International Journal of Sport Physiology and Performance2012, 7, 242-250

Principles of Scientific Management- 1911

Thus all of the planning which under the oldsystem was done by the workman, as a result ofhi l i t f it dhis personal experience, must of necessity under the new system be done by the management in accordance with the laws of the science; becauseeven if the workman was well suited to thedevelopment and use of scientific data, it wouldbe physically impossible for him to work at his Frederick Winslow Taylorp y y pmachine and at a desk at the same time.

Stalin’s «5 year plans»Matveyev’sP i di tiPeriodizationModel

Periodization Assumptions-John Kiely

Pl fi t th t th l i l !• Plan first, then execute the plan- simple!

• Use distinct training blocksUse distinct training blocks

• Adaptations occur in a specific order

• There are universal time frames for eliciting, and retaining, specific fitness adaptationsg, p p

• Progress is predictable and follows a setpatternpattern

• We can accurately pre-plan future training schemes

Cool Periodization NamesCool Periodization Names

• Reverse

• Block

N li• Non-linear

F t l• Fractal

Conj gate Seq ence• Conjugate Sequence

Lots of scientific sounding waysto say…..

• Variation

• Variation(B t t TOO h)

• Variation(But not TOO much)

• Variation

• Variation

Successful Endurance TrainingSuccessful Endurance Training

1 B ild th h i l i l d t h i l1. Build the physiological and technical resources of the athlete to maximal levels 2. Make sure they can fully mobilize theseresources

3. When it really counts!

Timing

Mobilization

Capacity

Average

power/velocitypower/velocityAnaerobic Capacity

Maximal

oxygen delivery

Fractional utilization

Work efficiencyoxygen delivery

(VO2max)

utilization

(LT/VT/MLSS)efficiency

(oxygen cost/ power)

Some endurance training ”truths”

• Intensity is critical, volume is debatable

• Different training intensities give veryDifferent training intensities give veryspecific adaptive effects

T i VO j t dd• To increase VO2 max, just add more interval training

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Intensity zone

VO2(%max)

Heart rate (%max)

Lactate (mmol L-1)

Accumulated Duration zone (%max) (%max) (mmol.L 1) Duration

within zone

1 45-65 55-75 0.8-1.5 1-6 h

2 66-80 75-83 1.5-2.4 1-3 h

3 81-87 84-88 2.5-4 50-90 min

4 88-93 89-94 4-6 30-60 min4 88 93 89 94 4 6 30 60 min

5 94-100 95-100 6-10 15-30 min5 94-100 95-100 6-10 15-30 min

3 Intensity Zone Model3- Intensity Zone Model

(Or 5)LT2 (MLSS)VT2

LT1

VT1

( )

VT2VT1

[La-]? ?? ?

Exercise Intensity

How do world-class marathoners train?

Elite level (2:06-2:11) marathonersElite level (2:06 2:11) marathoners.

Training data collected during 12 weekTraining data collected during 12-weekperiod prior to Olympic trials marathon.

Billat et al. Physical and training characteristics of top-class marathoners.Med. Sci. Sports Exerc. 2001: 33: 2089-2097.

These top performers rarely trained atmarathon racing speed!

140

160

180

km

78%

100

120

140

run

in k

40

60

80

itan

ce r

18%

0

20

40

Ds

i

4%

<Vmarathon Vmarathon v3000m /v10000m

Training intensity

Elite Kenyan 5-10k runners?y

90

7080

ekly

s

405060

of

wee

met

ers

203040

erce

nt

kilo

m

01020

Pe

0under vLT vLT Over vLT

IntensityIntensity

Data redrawn from Table 3 in Billat et al. Training and bioenergetic characteristics in Elite Maleand Female Kenyan Runners. Med. Sci. Sports Exerc. 35(2), 297-304, 2003.

Training volume changes over timeg g

Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004

In season training, April-September

1.

2.3.

4.

1. Maintain higher volume of basic endurance training (<2mM lactate)2. Increased focus on interval work at ~90% VO2 max3. Decreased use of overspeed training and race pace training4. Some increase in strength training volume in-seasong g

Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004

Training Intensity Distributiong yInternational Rowing Medalists

60Basic enduranceHigh intensity

50

on

th

30

40

hrs

/ mo

20

30

inin

g h

0

10Tra

070s 80s 90s

Fiskerstrand & Seiler, SJMSS 14:303-310, 2004

Seiler & Kjerland. Quantifying training distribution in elite endurance athletes: is there evidence of anelite endurance athletes: is there evidence of an optimal distribution? Scand. J. Med. Sci. Sports. 16, 49-56, 2006., ,

Do good athletes «polarize»Do good athletes «polarize» their training intensity distribution?

Training intensity distributiong ybased on HR total time in zone

90100

me

60708090

nin

g ti

m

405060

nd

. tra

in

102030

tota

l en

010

X < VT1 VT1 < X > VT2 X > VT2

% t

Intensity Zone

Intensity distributionIntensity distributionbased on individual session evaluation

90s

75

60708090

ess

ion

s

405060

inin

g s

e

719

102030

en

d. t

rai

010

X < VT1 VT1 < X > VT2 X > VT2

% e

Intensity Zone

Session RPE (n 347)Session RPE (n=347)

768090

ng

506070

e tra

ini

ons

18304050

dura

ncse

ssio

6

102030

% e

nd

0X < 4 4,5 < X > 6,5 X >7

Training Intensity Zones

Gullich A Seiler S & Emrich E Training Methods andGullich A, Seiler S, & Emrich E. Training Methods and Intensity Distribution of Young World Class Rowers. Int. J. Sports Physiology and Performance. 4,448-460, 2009.

36 National team level Junior rowers (Germany)

Arne Gullich

( y)31 international finalists5 national finalists19 ± 1.5 yrs11 training sessions per week average

Training followed for 37 weeks and divided into 3 phasesleading up to national selection racesg p

Rowing Heart Rate distribution-37 weeksW ld Cl J i R ( 36)

Heart rate Blood lactate % of

World Class Junior Rowers (n=36)

IntensityCategory

Heart rate[b*min-1]

Blood lactate[mM*l-1]

% of Time

(HR)

Compensation < 140 < 2 8 (6)

Extensive 140 160 < 2 87 (6)

endurance140-160 < 2 87 (6)

Intensive 156 168 2 4 2 (1)

endurance156-168 2-4 2 (1)

Highly intensive > 180 4-8 1 (0 4)

endurance> 180 4-8 1 (0.4)

Race-specific Max (0 5-2 min) 4-10

2 (0.6)velocity-endur.

Max (0.5 2 min) 4 10

Gullich A, Seiler S, & Emrich E. Training Methods and Intensity Distribution of Young World Class Rowers. Int. J. Sports Physiology and Performance. 4,448-460, 2009.

Periodization of training modesPeriodization of training modes

Periodization of Rowing training intensity

1. Overall distribution of training remains quite similar throughout the training season

2. The intensity distribution becomes somewhat more POLARIZED; LIT sessionsare lower and HIT sessions are at higher intensity

Lactate Profile Changes in Relation to Training Characteristics in Junior Elite CyclistsCharacteristics in Junior Elite Cyclists

51 thl t G j i ti l• 51 athletes, German junior nationaldevelopment squad in long track events19 J WC d li t• 19 JrWC medalists

• ∆PLa4 kg−1 used as criterion measure for i t 15 k t i iassessing response to15 week training

period based on pre and post testing

From Guelllich A & Seiler S. IJSPP, 5,316-327, 2010

Power output at 4M La-pChanges in response to 15 week training period

Non-responders RespondersNon responders Responders

Sandbakk Ø, Holmberg HC, Leirdal S, Ettema G The Physiology of World ClassEttema G. The Physiology of World Class Sprint skiers. Scand J Med Sci Sports. 2011 Dec;21(6):e9 162011 Dec;21(6):e9-16

Espen Tønnenssen PhDChief of Knowledge Developmentg p

Olympiatoppen- Norway

Bente Skari5 time World Champion,

900

p ,O-gold, 46 WC victories

700

800

900

(67)(70)

(76) (73)(71) (73)

(73) (74)

(Numbers)= best VO2 max test result each season

Data from Espen Tønnesen

500

600

700

tim

er

(65) (67)(69)

(67)( )

*Olympiatoppen with permission

300

400

500

Tre

nin

gs

t

(65)(67)

( ) (67)

100

200

0

I-sone 1 103 211 344 377 374,5 469,5 533,5 550 565 582,5 656 648 633 623

18 år 19 år 20 år 21 år 22 år 23 år 24 år 25 år 26 år 27 år 28 år 29 år 30 år 31 år

I-sone 2 176 135 84 45 70 60 52 78 93 70 54 59 44 47

I-sone 3 36,5 21 18,5 12,5 18,5 17,5 18 16,5 19 25 23,5 23,5 25 20

I-sone 4 18,5 30 31 22 26 40 34,5 40 48 50,5 37 29 47,5 43

I-sone 5 1,5 0,5 3 2,5 1,5 1 2,5 2,5 9 16,5 5,5 12

Basic periodization- Champion Skier

100

80

90

100

rs

Training hours

Total sessions

60

70

80

on

s/ h

ou

IZ3-5 sessions

40

50

ing

ses

si

10

20

30

Trai

n

0

10

May June July August September October November Desember January February March April

Training formsTraining forms100

80

90

100

Cycle

Run

Roller Skipics

50

60

70

ing

ho

urs

Roller Ski

Ski on snowOly

m

20

30

40

Trai

ni

0

10

Intensity distribution- Champion Skier

100 Strength

80

90

100 Strength

Z1

Z2

Z3

60

70

ng

ho

urs

Z3

Z4

Z5

30

40

50

Trai

nin

10

20

30

0May June July August September October November Desember January February March April

Intensity polarization- Champion kiskier

808 Strength Speed/powerZ3 Z4

60

70

80

6

7

8Z3 Z4Z5 Z1/2 hours

50

60

5

6

ng

ho

urs

Ses

sio

ns

30

40

3

4

Trai

nin

Trai

nin

g

10

20

1

2

00

Preparation and peaking among 12

Gender O/WC VO2 max1

VO2 max1

Annual

Olympic Champions- XC/biathlon

gold ml.kg.min-1 L.min-1 Training hours

Male 6 84,8 7,07 726

Male 5 81,9 6,73 670

Male 5 92,5 7,13 832

Male 24 81,2 5,25 870

Female 2 73,6 4,64 697

Female 1 70 4 4 83 772Female 1 70,4 4,83 772

Female 6 76,6 4,81 783

Female 2 72,9 3,90 623

Female 11 71,4 4,60 814

Female 3 76,0 3,93 942

Female 2 - - 500?

Female 5 69,1 4,24 693

Pre-competitive period- 12 Olympic Champions- XC/biathlon

80

70

80

urs I5

I4

50

60

nin

g h

o I4I3I1-2

30

40

ce T

rain I1 2

10

20

nd

ura

nc

0

10

August September October

E

August September October

From Pre-competition to Competition phase

25

15

20

/wk

10

15

g h

ou

rs

Early Comp

Fin

al

5

Trai

nin

g

Period-8-10 wks

Oly

mpi

c F

0Pre-

Compwk6 wk5 wk4 wk3 wk2 wk1

O

Comp

Training volume last 6 weeksTraining volume last 6 weeks25

20

25

15

s/wk

10

ning hours

5

Trai

0

6 5 4 3 2 1Weeks prior to O/WC Gold medal raceWeeks prior to O/WC Gold medal race

Trend toward more highintensity sessions

45

50

35

40

sessions

25

30

ntensity s

15

20

% High i

5

10

0

Pre‐Comp Wks 6‐3 Wks2‐1

Ingrid Kristiansen5 World RecordsWorld Champion

Data from Espen Tønnesen

70

Preparation Competition

pOlympiatoppen with permission

60

70

40

50

ing

sti

me

r

20

30

Tre

ni

0

10

I sone 1 34 00 38 00 46 50 46 50 41 50 31 00 30 50 35 00 30 50 29 00 29 50 16 50

November Desember Januar Februar Mars April Mai Juni Juli August September Oktober

I-sone 1 34,00 38,00 46,50 46,50 41,50 31,00 30,50 35,00 30,50 29,00 29,50 16,50

I-sone 2 4,00 7,00 8,00 7,00 5,00 5,00 1,00 3,00 2,00 3,00 4,00 3,00

I-sone 3 0,50 1,00 1,50 3,00 3,50 4,00 1,50 1,00 1,50 1,50 3,00 3,00

I-sone 4 1,00 1,50 2,00 2,00 2,00 1,00 1,00 1,50 1,50 1,50 1,00

I-sone 5 1,00 1,00 0,50 0,50 2,00 2,00 1,50 1,50 0,50

Intensity distribution during a gold medal seasonIntensity distribution during a gold medal season

I‐sone 1 I‐sone 2 I‐sone 3 I‐sone 4 I‐sone 5 I‐sone 6

100

120Data from Espen TønnesenOlympiatoppen with permission

60

80

ho

urs

40

0

20

High intensity training sessions

25

30Data from Espen TønnesenOlympiatoppen with permission

15

20

sions

I‐sone 5

10

Sess

I‐sone 4

I‐sone 3

0

5

Okt b N b D b J F b M A il M i J i J li A tOktober November Desember Januar Februar Mars April Mai Juni Juli August

Typical effective training time per session:Typical effective training time per session:Zone 3: 60 min (e.g. 3 x 20 min, 5 min rec)Zone 4: 60 min (6 x 10 min, 5 min rec)Zone 5: 20 min (e.g 4 x 4 min, 3 min rec)

Interval training effects

ThomasLosnegaard

JosteinHallen

Zapico, Calderon, Benito let al.

Evolution of physiologicalEvolution of physiological and haematological parameterspwith training load in elite male road cyclists: a l it di l t dlongitudinal study.

J Sports Med PhysJ. Sports Med. Phys. Fitness. 47(2):191-196.2007

300Zone 1 (hrs) Zone 2 (hrs) Zone 3 (hrs)

21250

Zone 1 (hrs) Zone 2 (hrs) Zone 3 (hrs)

42

575

200

ours

42

150

ning Ho

164182

100Train

164

50

0

Winter Mesocycle Spring Mesocycle

LowIntensityPhase

4x increase inHIT

450

500VO2max

VT1

Phase HIT

400

 VT1

 VT2

300

350

Watts

250

300

W

150

200

150

Tes t 1 Tes t 2 Tes t 3

Zapico et al. J. Sports Med. Phys. Fitness. 47(2):191-196. 2007

Esteve-lanao Foster Seiler & Lucia Impact of training intensityEsteve-lanao, Foster, Seiler, & Lucia. Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research, 2007, 21(3), 943-949.

23 0

2300

2350

e (sec)

2200

2250

ce Time

2150

2200

ntry Ra

Jonathon Esteve-Lanao

2050

2100

K X‐Coun

80/10/10

/ /

*

2000

2050

10 K 65/25/10

Pre Post

* 0 05 65/25/10* p< 0.05 vs 65/25/10 group

Esteve-lanao, Foster, Seiler, & Lucia. Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research, 2007, 21(3), 943-949.

• Low-continuous training only at a low to moderate intensity, 4–6 sessions/wk. Subjects were advised to increase their weekly trainingvolume by 20–30%.

• 4 x 16 – two weekly sessions of 4 x 16 min intervals separated by 3-min recovery

i d i dditi t 2 3 dditi l klperiods, in addition to 2–3 additional weekly endurance sessions at a low intensity.

4 x 8 two weekly sessions of 4 x 8 min• 4 x 8 – two weekly sessions of 4 x 8 min intervals with 2min recovery periods, in addition to 2–3 additional weekly endurance sessions at a low intensitysessions at a low intensity.

• 4 x4 – two weekly sessions of 4 x 4 min intervals with 2-min recovery periods in

Kristian Jøransenintervals with 2 min recovery periods in addition to 2–3 additional weekly endurance sessions at a low intensity.

Benjamin Vium Olsen

Seiler S, Jøranson K, Olesen BV, Hetlelid KJ Adaptations ToHetlelid KJ. Adaptations To Aerobic Interval Training: Interactive Effects Of Exercise Intensity And Total Work Duration Scand J Med SciDuration. Scand. J. Med SciSports 23, 74-83, 2013.

Distribution of individual response to training by group-averaged change in VO2peak (l/min), power at VO2peak (W), and Power at 4mM blood lactate concentration (W). ( )

Averaged response for each subject was categorized as negative to trivial: <4% improvement, moderate: 4–9% improvement, or large:>9% improvement. The distribution of individual responses was significantly different among the four groups (P<0.05).

ConclusionsConclusions

• High volume at sub-threshold intensity is foundation of training plan all year.g p y

• Substantial overlapping in adaptive effectsacross intensity zones in highly trainedacross intensity zones in highly trained.

• Descriptive and experimental evidencesupports interval training at ~90% HR max

• Some polarization and intensification of• Some polarization and intensification oftraining towards peak, but effect on VO2

i b bl llmax is probably small.