5/29/2015 U 1 Athlete Training Athlete Training 1 Readings: NSCA text: Chapter 23 pp 589 – 598 Information, examples & details also drawn from NSCA Strength & Conditioning text Recommended reading beyond the scope of this course: The Path to Athletic Power, by Boyd Epley, Human Kinetics, 2004, ISBN-13: 9780736047012 Functional Training for Sports, by Mike Boyle, Human Kinetics, 2004, ISBN-13: 9780736046817 Faster, Better, Stronger, by Heiden & Testa, Harper Collins, 2008, ISBN: 9780061215230 Athlete Training 2 Athlete Training Principles… Overload & Specificity Both become more refined and specific to meet the special needs of the athlete Overload – periodization Specificity - Needs analysis becomes more detailed as the more similar the training activity is to the actual sport, the more positive transfer there will be between the training and the sport performance (but this does not mean you only train in movement in patterns identical to sport performance) 3 Athlete Training Athlete Training Principles… Power Becomes a very important/most important parameter for high force & speed producing athletes 4 Athlete Training
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5/29/2015
U 1
Athlete Training
Athlete Training 1
Readings:� NSCA text: Chapter 23 pp 589 – 598
� Information, examples & details also drawn from NSCA Strength & Conditioning text
� Recommended reading beyond the scope of this
course:� The Path to Athletic Power, by Boyd Epley, Human Kinetics, 2004, ISBN-13: 9780736047012
� Functional Training for Sports, by Mike Boyle, Human Kinetics, 2004, ISBN-13: 9780736046817
10.1007/s00421-010-1484-9, Published online: 23 April 2010
Periodization applied to ENDURANCE training� Only one of the two periodization programs in the study discussed in this
example
� This study/training program also included resistance training, not discussed in
this example
30Athlete Training
PeriodizationLinear: Example 1
BP (12-week) cycles were divided into three phases (A BP, B BP, C BP)
‘A’ phase (5 weeks) focused on developing basic fitness components, such as second ventilatory threshold (VT2), muscle hypertrophy and general technical abilities.
‘B’ phase (5 weeks) involved increasing event-specific fitness, such as maximal aerobic power (VO2max) and maximal muscle strength.
C’ phase (2 weeks) was a tapering phase of gradually reduced training volume destined to facilitate the recovery processes, improve specific race-pace strategy and maximize performance for competition.
31Athlete Training
PeriodizationLinear: Example 1Contribution of each exercise intensity zone to the total endurance training time performed in each phase and cycle
Data are expressed in hours as mean ± SD (% of total time)
Total training time(5 wks, 5 wks, 2 wks) 52.7 49.5 18.4
Training time per week 10.54 9.9 9.2
Increase proportion of high intensity work
Slight decreased volume (greatest in last 1 week of 2
in Phase C?)
5/29/2015
U 9
PeriodizationLinear: Example 2, The Path to Athletic Power, Boyd Epley, pg 182
33Athlete Training
2 phases
Rest
3 phases
Rest
Test
3 phases
again
3 phases
Again(Cont.)
Rest
Test
Maintenance
phase during football
season
Rest
Year-round program for single season: Repeat first 2-4 phases, 3x, to prepare for season. Keeps each
phase to 3-4 weeks.Periodization
Linear: Example 3, Frommelt & McGillicuddy, Periodized Programming. NSCA Performance
Training Journal. Issue 11.2, April/May 2012, pp 15-18
34Athlete Training
4 running phases (periods)
4 resistance training phases (periods)
PeriodizationLinear: Example 4, Mike Bahn, Senior Strength & Conditioning
Coach, US Ski and Snowboard Association, Feb 2013
35Athlete Training
Loads = intensity, 1= light, 5= hard
Muscular endurance
Metabolic levels explained on next slide…
PeriodizationLinear: Example 4, Mike Bahn, Senior Strength & Conditioning
Coach, US Ski and Snowboard Association, Feb 2013
36Athlete Training
Loads = intensity, 1= light, 5= hard
Muscular endurance
A1 = training zone which is very low intensity/high volume. A
conversational pace that can be maintained for long duration.A1/LT = training zone that is near their lactate threshold; difficult to
maintain for more than a 5-10'
VO2 = the maximum effort that can be maintained for up to 20'
ModTol = As hard as possible for 1'-2'
Tolerance = As hard a possible for a short duration, usually ~30"
5/29/2015
U 10
PeriodizationNonlinear (Undulating): A periodization model that involves large fluctuations in the load and volume assignments for core exercises
37Athlete Training
In a NONLINEAR periodization program:•hypertrophy, strength & power workouts are all within the same week•there is no dramatic progressive decrease in volume and increase in intensity across the macrocycle
LISTEN to Dr. Bill Kramer, one of
the originators of nonlinear (undulating) periodization,
describe it. 6’20’’ Source: Strength &
Power hour podcast, 09-06-14.
Strengthpowerhour.com
Periodization
Nonlinear:
38Athlete Training
Intensity & volume (sets & reps) VARIES within a week
This weekly pattern continues (e.g., 12-16 weeks) until competition or rest period