Physiological Principles of
TrainingNeeds of youth athletes
Expectations Turn off cell phone
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SIMPLE FACT Largest number of youth athletes
competing are 10, 11 and 12 years old Over 70% of all youth athletes quit by the
age of 13, never to play organized sports again.
Overwhelming #1 reason that students participate in high school athletics according to the National Federation of High School Sports is to have fun. #10 reason is to win
Principles of Training
ReadinessOverloadSpecificityRest Individuality
Accumulation Progression Variability Adaptation Warm up and
Cool Down Reversibility
Readiness Aerobic Training
Not significant in prepubescent athletes
Anaerobic Training Anaerobic capacity is
dependent on strength and maturation
Strength TrainingShows little evidence of changes in muscle size that occurs after puberty
Skills Training Effective at any age
Basic Rules of Thumb 6-12 Years Old
Awaken Interest Have Fun Teach Basic Skills
11-13 Years Old Improve on proper
technique Prep for Increased Training
14-18 Years Old Increased Training Specialized Training More Competition
Physical Growth-Ballpark
Female Body Height Body Mass 8-9 Fast Slow 9-10 Fast Slow 10-11 Fast Slow 11-12 Fast Fast 12-13 Average Fast 13-14 Fast
Male Body Height Body Mass 8-9 9-10 Slow Slow 10-11 Slow Slow 11-12 Average Slow 13-14 Fast Fast 14-15 Average
Average 15-16 Slow Average
Aerobic Capacity-Cooper Female-Elite 95 Percentile
8 2142 Meters
9 2348 Meters
10 2420 Meters (2743 LJO)
11 2558 Meters
12 2588 Meters (14:50 3200)
13 2572 Meters
14 2522 Meters
15 2487 Meters
16 2462 Meters
17 2463 Meters (3716 SC)
18 2485 Meters (3164 Last SM)
19 2414 Meters
Male-Elite 95 Percentile
8 2587 Meters
9 2731 Meters
10 2790 Meters
11 2822 Meters
12 2892 Meters
13 2933 Meters
14 3029 Meters
15 3040 Meters (3401 LastJO)
16 3127 Meters (12:16 for 3200)
17 3101 Meters (4322 SC-2010)
18 3150 Meters (3639 Last SM)
19 3269 Meters
Puberty Average Changes
Beginning of Puberty Growth Spurt Males-12.5 Females 10.5
Sharp Increase in rate of Height gain per year Males 13.5-14.0 Females 11.5-12.0
Growth Spurt of Cardiorespiratory System Males 13.5-14.0 Females 11.5-12.0
The “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
Overload Specifics In order to achieve any change from physical
work, that training must overload the system.
Strength Training Work to the point of momentary muscular failure.
Endurance Training Work for progressively longer periods of time and at
progressively higher intensities.
Sprint Training Gradually increase volume of ballistic activities Bungee, downhill, tow training
The Supercompensation
Cycle
The “Overload” Principle
The ‘Ultimate’ principle to apply to all facets of training in most sports.
Gradual increase in workout stresses create a physiological/psychological adaptation over time.
Athletes enhance athletic performance by increasing the capacity for work over time.
What You Train, Is What You Gain! Specificity of Training
S.A.I.D. Principle – Specific Adaptations to Imposed Demands.
You must train the skill or system you will use in competition . . . Mimic the demands of competition. Sprinter Jumpers Throwers Distance runners Energy systems
S.A.I.D Principle continued.
Training needs to simulate aspects of racing. Generally
Deal with specifc energy systems used in the race Sprints, Jumps, Throws--alactic and anaerobic primarily
Distance-all three energy systems Specifically:
Running Events: Starts, finishes, tactics, segmenting raceThrows: Movement across ring, entering and exiting the ring, releaseJumps: Runway approaches, step, landings, phases of the jump
Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in
accomplishment & testing ones abilities. Hard work can be fun in and of itself.
The Best Must Rest . . . Recovery Principle
Recovery is an essential component in training. Undoubtedly one of the most difficult training
components for coaches and athletes to apply. Watch your athletes closely; their eyes, faces, moods,
gait and resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout
or rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from
pounding. Rest may represent the “secret weapon” for peaking
properly.
Recovery . . . continued
Recovery is not the absence of training, but part of training.
Volume of training is less important than the manipulation of training intensities.
No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.
Much better to be under-trained and healthy than over-trained and hurt. Healthy athletes participate in late season
events
. . . more Recovery 48 hours are usually needed to
recover from a difficult workout or race.
Too often athletes push the day after because they feel good.
Intense workouts are limited to twice each week. A race is an intense workout!
A complete rest day every two weeks will not destroy your athletes! Most will find a way to take far more than just a day every two weeks.
Individuality Each training program has a different effect
on an individual Tailor programs to individual needs Training age Chronological age Fast twitch/slow twitch Gender Body type
Individual Response Heredity Maturity Nutrition Rest and Sleep Level of Fitness Environmental Stresses Illness of Injury Motivation
Law of Accumulation
What you do adds up Days training Other sports Years training Body already knows how to get fit
Have already created neural pathways Increase in volume after body gets fit
again
Additional Principles to
consider Progression (FIT principle) Start slow and gradually build up Most injuries occur in the first 3 weeks
Monitor shoes Hell week concept
Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea
Adaptation Muscles may remember; tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete
Progression (FIT) Frequency
How often Intensity
How Hard Time (Duration)
How Long Rest
Very important part of training cycle
Adaptation Improve Conditioning Improve Muscular Endurance, Strength and
Power Tougher bones, ligaments, tendons and
connective tissue The principle of adaptation tells us that
training cannot be rushed Design a sensible program and be satisfied
with the results
Warm up and Cool Down
Increase core temperature of the body Increase breathing and heart rate Wake up the muscles, tendons and
ligaments Allows you to introduce activities (quiets
team) Ideal Time-8 to 10 minutes Cool down helps
Remove metabolic waste (soreness)
Principle of Reversibility
Tough to get, easy to lose. Roughly 1% loss of fitness per day of
complete bed rest. Recovery vs Rest
Energy Systems Alactic Anaerobic Aerobic
Alactic This system is usually limited to short bursts of high
intensity work between approximately 5 to 8 seconds. It is your fight or flight system where you feel that sudden
burst of energy when somebody sneaks up and scares you. This can be used very effectively in the first 5 to 8 seconds
of an event Basic concept is use it or lose it. Replenishes to about 97% with 3 minutes of rest. Training it includes practicing hard starts, doing quick
bursts, practicing speed ladders. With training you can expand the amount of energy a bit. Always good to practice using this energy source at the
beginning of a race.
Anaerobic System Anaerobic means without oxygen and is the system usually used in
efforts from 30 seconds all the way up to 2 minutes. Train the body to deal with the demands of the anaerobic system. This is the system you use when you are sprinting. You will probably feel
the shortness of breath and it takes up to 10 minutes to recovery from this type of effort.
Most every race finishes anaerobically. Most every event uses the anaerobic system
Training for this system means high intensity efforts between 30 seconds and 2 minutes. Sprint-float-sprints, fartleks, bayis, short interval work, flying 40-60s all help train this energy system.
Obviously, a sprint requires more anaerobic work than a distance event. This is usually why training and racing frequency is different for sprints
and distance.
Aerobic System This is the most used system in the body. Any activity that takes over 2 minutes is
usually using the aerobic system. We train the aerobic system by doing
sustained activities over 2 minutes. It is important to be properly hydrated and
fueled to use the aerobic system. Most of the training of a distance runner will
be aerobic in nature.
Breakdown of events
100 Meters: 92% Anaerobic, 8% Aerobic 200 Meters: 86% Anaerobic, 14% Aerobic 400 Meters: 70% Anaerobic, 30% Aerobic 800 Meters: 67% Anaerobic-33% Aerobic 1600 Meters: 49% Anaerobic, 51% Aerobic 3200 Meters: 44% Anaerobic, 56% Aerobic Throws: Primarily alactic system and
anaerobic
Alactic workouts Make sure that athletes are beginning to get in shape
prior to training this system Alactic workouts are very stressful on the body
Of primary importance for all events Main source of energy in the 100 meters Short sprints of between 5 and 15 seconds of 100%
effort Short hill bursts Flying 20s, 30s, 40s Short plyos
Anaerobic Workouts Needed for all events Especially important in longer sprints and
distance races Hill reps: After proper aerobic conditioning 100 through 300 repeats with varying rest 150 sprint-float sprint Bayis (50 easy, 50 hard) for number of laps VO2 max workouts (30 hard, 15 easy) Longer plyos
Aerobic Workouts With oxygen Runs of over 2 minutes Distance runs Fartleks Jogging in between reps Questions and the Dark Side of Physiology
The Dark Side of Training
Only venture here if addicted to coaching More information than you may care to know
Primarily about distance running and sprints Did not dip into these areas until after about 20
years of coaching Still get confused with some of the terms
Most of my athletes could care less about this information
Helps determine reasons for specific workouts Basic concept: Train to run fast by running fast
Definitions AEROBIC THRESHOLD breakpoint or shift in the primary energy source in the aerobic
system shift from fatty acids to glycogen occurs at 65% of vo2 max 130-140 beats per minute www.brianmac.co.uk/hrm1.htm for more accurate heart rate method
LACTIC THRESHOLD breakpoint during exercise at which blood lactate exceeds removal.
Shift from complete oxidation accumulation of lactic acid energy supply is glycogen 65% to 85% of vo2
VO2 Max a. highest rate of o2 utilization attained
during maximal or exhaustive exercise. Considered to be the single most accurate
measure of endurance fitness. College age athletes show an average
improvement of 5-20% following 8-12 weeks of training
Cooper Test is a common way to test www.brianmac.co.uk/gentest.htm
Speed Developmentfrom USA TF Coaching Ed
BUILD SPEED RESERVE BUILD SPEED RESERVE LACTATE TOLERANCEspeed endurance special endurance I special endurance II
Intensity 90-100% 90-100%90-100% Extent 60-150 meters 150-300 meters300-600
meters Reps per set2-5 1-5 1-4 Sets 2-3 1 1 Volume 300-1200 meters 300-1000 meters 300-1800 meters Rest/rep incomplete incomplete/near incomplete/near Rest/set near complete
Important Definitions
Combined zone more than one area of
trainingCritical zone Training for last 25% of the
race
Speed endurance workouts/recovery
building speed reserve reps of 60-150 meters multiple sets 1200 meters total or less incomplete recovery between reps near complete recovery between sets critical zone tolerance
Special Endurance I (Building Speed
Reverse) repetitions of 150-300 meters 1 set at 1200 or less meters total
volume 90-100% intensity incomplete or near complete
recovery between reps critical zone for the last 25% of the
race
Special endurance II (Race Lactate
tolerance) repetitions of 300-600 possible sets of up to 1800 meters 90-100% intensity can use either incomplete to near complete
recovery between reps lactate tolerance for mid-race to late race
tempo
Intensive Interval (Lactate Tolerance, Vo2 max
development at race tempo) repetitions of 200-400 meter 1-4 sets at or below 3200 total volume 100-120% of vo2 max intensity (800-
1500 tempo) incomplete recovery between reps near complete recovery between sets
Extensive Intervals/Repetitions (Lactate
Tolerance, Vo2 max development) reps of 800-3200 meters
1-5 at or less than 9600 total volume 92-102% to Vo2 max intensity (at to Vo2
max) incomplete to near complete recovery
between reps higher end aerobic development (max
aerobic development is necessary for the critical zone
Components of interval training (reps, etc)
Short reps High volume Low to high intensity Incomplete recovery
Components of rep training
longer reps High volume mid to high intensity near complete recovery
Recovery intervals: General principles
2/3 of recovery takes place within the first 1/2 of time required for full recovery
Therefore, goal of workout determines recovery time
More on Recovery Anaerobic training
intensity 90-100% of max velocity recovery requires more time between reps and sets than
recovery between aerobic stimuli
Aerobic training interval between each aerobic stimulus is normally between
1 & 2 times the running time of each repetition Complete recovery
return to near pre exercise heart rate or homeostasis Incomplete Recovery
after 1/3 of the time required for full recovery (hr 120-130)
Recovery techniques those methods to aid in regeneration between repetitions
eg. Jogging, walking, standing, etc