International Journal of Sport Physiology and Performance 2012, 7, 242-250
Principles of Scientific Management- 1911 Thus all of the planning which under the old system was done by the workman, as a result of hi personall experience, his i mustt off necessity it under d the new system be done by the management in accordance with the laws of the science; because even if the workman was well suited to the development and use of scientific data, it would be p physically y y impossible p for him to work at his machine and at a desk at the same time.
Matveyev’s P i di ti Periodization Model
Frederick Winslow Taylor
Stalin’s «5 year plans»
Periodization AssumptionsJohn Kiely • • • •
Plan fifirst, Pl t then th execute t the th planl simple! i l ! Use distinct training blocks Adaptations occur in a specific order There are universal time frames for eliciting, fitness adaptations and retaining, g, specific p p • Progress is predictable and follows a set pattern • We can accurately pre-plan future training schemes
Cool Periodization Names • Reverse • Block • Non-linear N li • Fractal F t l • Conjugate Conj gate Sequence Seq ence
Lots of scientific sounding ways to say….. • Variation • Variation • Variation • Variation • Variation
(B t nott TOO much) (But h)
Successful Endurance Training 1. B 1 Build ild the th physiological h i l i l and d ttechnical h i l resources of the athlete to maximal levels 2. Make sure they can fully mobilize these resources 3. When it really counts! Timing Mobilization Capacity
Average power/velocity Anaerobic Capacity
Maximal oxygen delivery (VO2max)
Fractional utilization (LT/VT/MLSS)
Work efficiency (oxygen cost/ power)
Some endurance training ”truths” • Intensity is critical, volume is debatable • Different training intensities give very specific adaptive effects • To T increase i VO2 max, just j t add dd more interval training ???????????????????????????????
Intensity VO2 Heart rate Lactate Accumulated Duration zone (%max) (%max) (mmol (mmol.L L-11) 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 88 93
89-94 89 94
44-66
30-60 30 60 min
5
94-100
95-100
6-10
15-30 min
3- Intensity Zone Model 3 ( 5)) (Or LT1 VT1
[La-]
?
LT2 (MLSS) VT2
?
Exercise Intensity
How do world-class marathoners train? Elite level (2:06-2:11) (2:06 2:11) marathoners marathoners. Training data collected during 12 12-week week period 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 at marathon racing speed! 78%
Dsiitance rrun in k km
180 160 140 120 100 80
18%
60 40
4%
20 0
<Vmarathon
Vmarathon
v3000m /v10000m
Training intensity
Pe ercent of wee ekly meters s kilom
Elite Kenyan y 5-10k runners? 90 80 70 60 50 40 30 20 10 0 under vLT
vLT
Over vLT
Intensity Data redrawn from Table 3 in Billat et al. Training and bioenergetic characteristics in Elite Male and Female Kenyan Runners. Med. Sci. Sports Exerc. 35(2), 297-304, 2003.
Training g volume changes g over time
Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004
In season training, April-September 1. 2.
4.
Maintain higher volume of basic endurance training (<2mM lactate) Increased focus on interval work at ~90% VO2 max Decreased use of overspeed training and race pace training Some increase in strength g training g volume in-season Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004
Training g Intensity y Distribution International Rowing Medalists 60 T ra in in g h rs / m o n th
1. 2. 3. 4.
3.
Basic endurance High intensity
50 40 30 20 10 0
70s
80s
90s Fiskerstrand & Seiler, SJMSS 14:303-310, 2004
Seiler & Kjerland. Quantifying training distribution in elite endurance athletes: is there evidence of an optimal distribution? Scand. J. Med. Sci. Sports. 16,, 49-56,, 2006.
Do good athletes ÂŤpolarizeÂť their training intensity distribution?
% ttotal en nd. train ning tim me
Training g intensity y distribution based on HR total time in zone 100 90 80 70 60 50 40 30 20 10 0 X < VT1
VT1 < X > VT2
Intensity Zone
X > VT2
Intensity distribution
%e end. traiining se essions s
based on individual session evaluation 90 80 70 60 50 40 30 20 10 0
75
19 7 X < VT1
VT1 < X > VT2
X > VT2
Intensity Zone
% end durance training sessio ons
Session RPE (n (n=347) 347) 90 80 70 60 50 40 30 20 10 0
76
18 6
X<4 4,5 < X > 6,5 X >7 Training Intensity Zones
Gullich A, A Seiler S S, & Emrich E. E Training Methods and Intensity Distribution of Young World Class Rowers. Int. J. Sports Physiology and Performance. 4,448-460, 2009.
Arne Gullich
y) 36 National team level Junior rowers ((Germany) 31 international finalists 5 national finalists 19 Âą 1.5 yrs 11 training sessions per week average Training followed for 37 weeks and divided into 3 phases g up p to national selection races leading
Rowing Heart Rate distribution-37 weeks W ld Cl World Class JJunior i R Rowers ((n=36) 36) Intensity Category Compensation Extensive endurance Intensive endurance Highly intensive endurance Race-specific velocity-endur.
Heart rate
Blood lactate
[b*min-1]
[mM*l-1]
% of Time (HR)
< 140
<2
8 (6)
140 160 140-160
<2
87 (6)
156 168 156-168
24 2-4
2 (1)
> 180
4-8
1 (0.4) (0 4)
Max (0 (0.5 5-2 2 min)
4-10 4 10
2 (0.6)
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 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 sessions are lower and HIT sessions are at higher intensity
Lactate Profile Changes in Relation to Training Characteristics in Junior Elite Cyclists
• 51 athletes, thl t G German j i national junior ti l development squad in long track events • 19 JrWC J WC medalists d li t • ∆PLa4 kg−1 used as criterion measure for i response to15 t 15 week k training t i i assessing period based on pre and post testing
From Guelllich A & Seiler S. IJSPP, 5,316-327, 2010
Power output p at 4M LaChanges in response to 15 week training period
Non-responders Non responders
Responders
Sandbakk Ă&#x2DC;, Holmberg HC, Leirdal S, Ettema G. G The Physiology of World Class Sprint skiers. Scand J Med Sci Sports. 2011 Dec;21(6):e9 Dec;21(6):e9-16 16
Espen Tønnenssen PhD g Development p Chief of Knowledge Olympiatoppen- Norway
Bente Skari 5 time World Champion, p , O-gold, 46 WC victories 900
(Numbers)= best VO2 max test result each season
800
Data from Espen Tønnesen Olympiatoppen with permission
700
*
Treningsttimer
600
((65))
500
(67)
400
(67)
(67)
((70))
(76) (73)
(71) (73)
(73) (74)
(69)
(65)
300 200 100 0
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 1
103
211
344
377
374,5
469,5
533,5
550
565
582,5
656
648
633
623
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 Training sessions/ hours
100 90
Training hours
80
Total sessions IZ3-5 sessions
70 60 50 40 30 20 10 0
May
June
July
August
September
October
November Desember
January
February
March
April
Training forms 100
Cycle Olympics
90
Trainiing hours
80 70 60
Run Roller Ski Ski on snow
50 40 30 20 10 0
Intensity distribution- Champion Skier Strength Z1 Z2 Z3 Z4 Z5
100 90
Trainin ng hours
80 70 60 50 40 30 20 10 0
May
June
July
August September October November Desember January
February
March
April
Intensity polarization- Champion skier ki Training Sessions
7
Speed/power Z4 Z1/2 hours
80 70
6
60
5
50
4
40
3
30
2
20
1
10
0
0
Preparation and peaking among 12 Olympic Champions- XC/biathlon Gender
O/WC gold
VO2 max ml.kg.min-11
VO2 max L.min-11
Annual 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 70,4
4 83 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
Trainin ng hours
Strength Z3 Z5
8
Pre-competitive period- 12 Olympic Champions- XC/biathlon 80
I5 I4 I3 I1 2 I1-2
Enduranc ce Train ning hours
70 60 50 40 30 20 10 0 August
September
October
From Pre-competition to Competition phase 25
15 10
O Olympic F Final
Training g hours /wk
20
Early Comp Period-8-10 wks
5 0 PreComp
wk6
wk5
wk4
wk3
wk2
wk1
Training volume last 6 weeks 25
15
10
5
0 6
5
4 3 2 Weeks prior to O/WC Gold medal race Weeks prior to O/WC Gold medal race
Trend toward more high intensity sessions 50 45 % High intensity ssessions
Training hourss/wk
20
40 35 30 25 20 15 10 5 0 Pre‐Comp
Wks 6‐3
Wks2‐1
1
Ingrid Kristiansen 5 World Records World Champion Data from Espen p Tønnesen Olympiatoppen with permission
Preparation
Competition
70
60
Treniingstimer
50
40
30
20
10
0
November
Desember
Januar
Februar
Mars
April
Mai
Juni
Juli
August
September
Oktober
I sone 1 I-sone
34 00 34,00
38 00 38,00
46 50 46,50
46 50 46,50
41 50 41,50
31 00 31,00
30 50 30,50
35 00 35,00
30 50 30,50
29 00 29,00
29 50 29,50
16 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
1,00
1,50
2,00
2,00
2,00
1,00
1,00
1,50
1,50
1,50
1,00
1,00
1,00
0,50
0,50
2,00
2,00
1,50
1,50
0,50
I-sone 4 I-sone 5
Intensity distribution during a gold medal season
I‐sone 1 120
hours
100 80 60 40 20 0
I‐sone 2
I‐sone 3
I‐sone 4
I‐sone 5
I‐sone 6
Data from Espen Tønnesen Olympiatoppen with permission
High intensity training sessions 30
Data from Espen Tønnesen Olympiatoppen with permission
25
Sess sions
20 I‐sone 5
15
I‐sone 4 10
I‐sone 3
5 0 Okt b November Oktober N b Desember D b J Januar
F b Februar
M Mars
A il April
M i Mai
J i Juni
J li Juli
A t August
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
Thomas Losnegaard
Jostein Hallen
Zapico, Calderon, Benito et al. l Evolution of physiological and haematological p parameters with training load in elite male road cyclists: a l longitudinal it di l study. t d JJ. Sports Med. Med Phys. Phys Fitness. 47(2):191-196. 2007
300
Zone 1 (hrs) Zone 1 (hrs)
Zone 2 (hrs) Zone 2 (hrs)
21
250 Train ning Ho ours
Zone 3 (hrs) Zone 3 (hrs)
5
200
57
42
150 100
182
164
50 0
Winter Mesocycle
500
Low Intensity Phase
Spring Mesocycle
4x increase in HIT
V O 2max 450
V VT1
W Watts
400
V T 2
350 300 250 200 150 T es t 1
T es t 2
T es t 3
Zapico et al. J. Sports Med. Phys. Fitness. 47(2):191-196. 2007
10 K K X‐Coun ntry Race Timee (sec)
Esteve-lanao, Foster, Esteve-lanao Foster Seiler Seiler, & Lucia Lucia. Impact of training intensity distribution on performance in endurance athletes. Journal of Strength and Conditioning Research, 2007, 21(3), 943-949.
23 0 2350 2300 2250 2200 Jonathon Esteve-Lanao
2150 2100
80/10/10
2050
65/25/10 / /
*
2000 Pre
Post
* p< 0 0.05 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.
Kristian Jøransen
Benjamin Vium Olsen
•
Low-continuous training only at a low to moderate intensity, 4–6 sessions/wk. Subjects were advised to increase their weekly training volume by 20–30%.
•
4 x 16 – two weekly sessions of 4 x 16 min intervals separated by 3-min recovery periods, i d iin addition dditi tto 2 2–3 3 additional dditi l weekly kl endurance sessions at a low intensity.
•
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 intensity intensity.
•
4 x4 – two weekly sessions of 4 x 4 min intervals with 2-min 2 min recovery periods in addition to 2–3 additional weekly endurance sessions at a low intensity.
Seiler S, Jøranson K, Olesen BV, Hetlelid KJ. KJ Adaptations To Aerobic Interval Training: Interactive Effects Of Exercise Intensity And Total Work Duration Scand. Duration. Scand J. J Med Sci Sports 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).
Conclusions • High volume at sub-threshold intensity is gp plan all yyear. foundation of training • Substantial overlapping in adaptive effects across intensity zones in highly trained. trained • Descriptive and experimental evidence supports interval training at ~90% HR max • Some polarization and intensification of training towards peak, but effect on VO2 max is i probably b bl small. ll