Date post: | 08-Sep-2014 |
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Mike Young, PhDHPC-Athletic Lab
Cary, North Carolina
Examining the concept of peaking Factors affecting competitive performance Pre-competitive phase training to enhance
performance readiness Regulating performance readiness Overshoot phenomenon Balancing detraining while achieving
overshoot shift during the competitive phase
Application of concepts
Need for a peak
Is there really a PEAK?
Peak performance occurs at the intersection of high levels of fitness and low levels of fatigue
Note the DELAYED EFFECT OF TRAINING
Detraining phenomenon Training & competitive conundrum- to get
better some form of fatigue must be present but to compete at high levels requires low levels of fatigue
The role of the biomotor abilities◦ Holistic training
Psychosomatic Environmental Competitive control issues
◦ Acute loading fatigue◦ Short approaches
Psychological readiness◦ Pre-meet activities◦ Competition warmups◦ Cueing systems
External factors ◦ Sleep◦ Nutrition◦ Therapy, etc
Roles of training volume, intensity, frequency and density
Weights are more than just a means of developing strength◦ Have the potential for profound affect on all
systems of body Very strong endocrine and paracrine effect Likelihood for increasing post-synaptic potentiaion
Loads and intensities are easily quantifiable
3 months of resistance training can produce a significant fiber type shift from IIbIIa (Andersen and Aagaard, 2000) with IIb decreasing from 9% to 2%
3 months of detraining caused more than the reversal of these changes, IIb percentage went from 2% post training to 17% post detraining
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Staron et al (1991) found similar effects of detraining and also found that prior training history conferred a protective effect on IIb maintenance in subsequent training
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Detraining for 7 weeks produces increase in RFD by 6% while sprint performance over 40m remains better than pre-training
Extreme detraining (thru injury - including 10days bed-rest) caused a 24% increase in RFD!
After 3 months of detraining – the training induced strength gains at low and moderate speeds and EMG levels return to baseline
However, max unloaded shortening speed and power increased after detraining
High velocity un-weighted movements (like sprinting and jumping) are likely enhanced with detraining
1994 Jonathon Edwards misses 6 months of training with Epstein Barr virus…
1995 Jonathon Edwards breaks the world triple jump record 3 times (progresses his PB from 17.44m to 18.29m WR and 18.43m Windy)
He later became Olympic champion and won another World Championship but never regained his performances from 1995….perhaps because he never detrained to the same extent
Extreme competition taper - last 20 days in the lead up to 1995 World Champs included: ◦ 3 competitions◦ 2 x 1RM weights sessions◦ 1 sprint session◦ 3 travel days and ◦ 11 rest day
May require near complete cessation of weight training
Reduction of training load by 60+% Metabolic impact & caloric output Almost certain loss of fitness
The roles of training volume, intensity, frequency and density ◦ Importance of intensity◦ Role of frequency (“refreshers”)◦ Neuro-endocrine considerations
Means and method of loading
Rates of decline of biomotor abilities vary◦ Anaerobic capacities are lost very quickly◦ Maximal strength, speed, and power capabilities
are relatively long lasting Effect on training design
A warm-up routine that is specific to the day’s goal
Technical or high neural demand Appropriate power or elastic strength
routines The role of general strength activities Regenerative modules Structured and purposeful cool-down
routines Prescribed physiotherapy and “RX” work
Specific to tasks and demands of the session
Elevation of core temps Flexibility and mobility work
◦ Static ◦ Scripted soft tissue therapy◦ Dynamic
Sprint development exercises Acceleration progressions
Warmup A Acceleration development Special endurance runs
(optional refresher) Multiple jump or throw
series: 10-24 total efforts / contacts
Weight training Cooldown with 5’ of jog/skip
routines and ART work
Long warmup Technical runs and approaches General fitness:
◦ General strength series◦ Barbell complexes◦ Medicine ball routines
Cooldown with barefoot and multi-directional work
Warmup B Speed:
◦ Speed or Special Speed Endurance Runs; 2-3sets x 3 runs x 40-50m with 2’ and 5’ recoveries
◦ Sprint-float-sprint alactic runs w/ full recoveries Intensive multi-jump routine: bounding, etc Weight training: similar to Monday with
power / eccentric loading Neural cooldown
Warmup C Grass runs Remedial jumping / approach work General fitness:
◦ Strength series◦ Medicine ball routines◦ Hurdle mobility
Skipping & barefoot running
IF A REST DAY IS NEEDED THIS IS WHERE TO DO IT
Warmup B “Dealer’s choice”
◦ Acceleration Development◦ Weight training◦ Multi-throw series◦ Multi-jumps routines
Therapy?
Warmup B Speed endurance or Anaerobic glycolytic
emphasis Mobility & strength
◦ Special walks◦ Hurdle mobility
Cooldown with multi-directional jogging, skipping and shuffling
Great day for therapy
Competing is training Design events entered to fit time of year,
athlete’s needs, and health of athlete Timing of warm-ups Accelerations prime the pump and serve as
a checklist Hydration and diet Teaching opportunities Post meet therapy and cool-down
Day 1: Explosive emphasis Day 2: Elastic and metabolic emphasis Day 3: General fitness emphasis
Extend the training plan Minimize training plan interruptions To overshoot or not to overshoot? Minimize detraining of desired physical
characteristics Train all biomotor abilities concurrently
throughout the macrocycle Recognize varying residual effects of
training