Concurrent Training&
PeriodizationDr. MoranEXS 558Wednesday 11/2/05
Online Resource
Coaching Science Abstracts
Lecture Outline
I. Concurrent Training (Chapter 10)I. Strength Training for the Endurance Athlete
II. Endurance Training for the Strength Athlete
III. Sequencing of TrainingI. Effect on Endurance Training
II. Effect on Strength Training
IV. Effect of Muscle Growth & Muscle Fiber Characteristics
Lecture Outline (con’t)
I. PeriodizationI. General Adaptation SyndromeII. EfficacyIII. Models
I. LinearII. Nonlinear
IV. ExamplesI. Power Athlete in Team SportII. Power Athlete preparing for specific eventIII. Endurance Athlete
Review Question #1
What needs to be established before any training program can be developed and later evaluated? GOALS: these goals short be both short and long
term and should factor in the training age of the athlete and reasonable expectations for that particular training program. These goals should include specific physiological events that can be quantitatively measured (i.e. strength gain).
Review Question #2
Although many studies have investigated the physiological adaptations as a result of different types of sport training, why should a coach keep a daily log of training events? This may seem like a no-brainer but many coaches
DO NOT keep a log of daily training event. Every athlete is different and will respond differently to training stimulus. It is important to keep this log to analyze after a training block whether successful or not (efficacy).
Review Question #3
What are the 5 principles of training? Specificity Principle Overload Principle Individuality Principle Principle of Diminishing Returns Principle of Reversibility
Review Question #4
Explain 4 acute program variables as they relate to a resistance training program.
Choice of exercise Number of Repetitions Order of Exercise Intensity of Exercise Training Frequency Rest Interval
Review Question #5
Explain the General Adaptation Syndrome as described as Dr. Seyle.
His adaptation model consists of three phases: alarm reaction, adaptation, and exhaustion. During the alarm reaction this is an initial response with both shock and soreness followed by the period of adaptation and improvement of performance.
Review Question #6
The individuality principle states that the same training stimulus may invoke a set of different physiological response in a set of athletes. Why do athletes respond differently?
Pretaining (TRAINING AGE) Genetics Gender
Review Question #7
TRUE/FALSEConcentration of glycolytic enzymes may
remain unchanged up to 2.5 months after a training program has been discontinued.
Review Question #8
Explain the difference between overreaching and overtraining? Is overreaching advantageous?
Review Question #9
What are some signs/symptoms of overtraining? Decline in physical performance with continued training
Loss in muscular strength, coordination, and maximal working capacity
General fatigue
Change in appetite and body weight loss
Sleep disturbances
Irritable, restless, excitable, anxious
Loss of motivation
Lack of mental concentration
Concurrent Training
Introduction Many sports rely on more than one energy system
Concurrent Training: training multiple energy systems simultaneously
What are the physiological ramifications?
Is it smart to resistance train while trying to maximize endurance capabilities?
MacDougal et al. (1979): ↑ muscle mass parallel ↓ mitochondrial activity
It appears counter-productive Abstract
Concurrent Training
Effect of Concurrent Training on VO2 Max
Hickson et al. (1980): examined the effect of resistance training on aerobic power and short-term endurance
Subjects: recreation college aged male athletes Training: 5x a week resistance training Results: 38% ↑ in lower body strength w/o any change in aerobic
capacity, in fact, time to exhaustion on cycle and treadmill ↑ How is this possible from a physiologist perspective?
Improved glycolytic enzyme capacity NM adaptations could provide better exercise economy
A more recent example
Concurrent Training
Effect of Concurrent Training on VO2 Max
Other studies on untrained subjects corroborate these findings and support that fact that resistance training does NOT impede ability to improve aerobic capacity
With trained athletes the results were similar Studies ranged from 8-12 week in duration No significant changes in endurance performance, lactate threshold,
maximal aerobic capacity
These studies show that concurrent training does not impede aerobic development
Concurrent Training
Effect of Concurrent Training on VO2 Max
Figure 10.1
UT=untrained PA=physically active
Concurrent TrainingEffect of Concurrent Training on Maximal Strength
Research Overview: inconclusive Group I: combining endurance and resistance training may
compromise the potential for strength gains Group II: combining endurance and resistance training does
NOT compromise the potential for strength gains Why the contrasting results?
Whether or NOT the subjects were previously trained! Differences in training age of study participants Differences in Acute Program Variables
Concurrent TrainingEffect of Concurrent Training on Maximal Strength
UNTRAINED
TRAINED
Why the different reposnse?
CHRONIC FATIGUE
Concurrent TrainingEffect of Concurrent Training on Maximal Strength
Number of Training Sessions Too many training sessions (both resistance & endurance
combined) may compromise strength gains McCarthy et al. (2002): Findings indicate 3-days a week of
concurrent performance of both strength and endurance training does not impair adaptations in strength, muscle hypertrophy, and neural activation induced by strength training alone. Results provide a physiological basis to support several performance studies that consistently indicate 3-days a week of concurrent training does not impair strength development over the short term. [untrained subjects]
Neuromuscular adaptations to concurrent strength and endurance training.
Medicine & Science in Sports & Exercise. 34(3):511-519, March 2002.
Concurrent TrainingEffect of Concurrent Training on Maximal Strength
Endurance Training Before Resistance Leveritt & Abernathy (1999)
30 min endurance before resistance Recreationally trained
Concurrent TrainingSequencing of Training Session…which session goes 1st?
Is it better to perform resistance training or endurance training first?
Only a limited # of studies have investigated Untrained: sequence does not matter
Collins & Snow (1993)
Trained: no studies here? (possible ideas)
Concurrent TrainingEffect of Concurrent Training on Fiber Type Conversion
Bishop et al. (1999): endurance trained athletes performing a 12 week resistance training program in conjunction with their normal training did NOT experience any fiber type conversion or muscle hypertrophy
Was the intervention long enough? Typically 6-8 wks after a resistance training program begins is enough time to
witness muscle hypertrophy Little is known if the program were continued over 3 months
Untrained Athletes: concurrent training did significantly ↑ the muscle fiber area of type II BUT only after 12 weeks! A strength training group only saw increases in both type I and type II after 6 weeks.
Concurrent TrainingEffect of Concurrent Training on Fiber Hypertrophy
Kraemer et al. (1995) Figure 10.4
Endurance training causes atrophy because it degrades myofibrillar protein to optimze oxygen uptake (Klausen et al., 1981)
Concurrent training prevents type I atrophy
Concurrent TrainingEffect of Concurrent Training on Fiber Hypertrophy
Research Article #1: “Changes in Muscle Hypertrophy in Women with Periodized Resistance Training”
Kraemer et al. (2004). Medicine & Science in Sports & Exercise
Concurrent TrainingSUMMARY
Goal: Improve Aerobic Capabilities
Include ResistanceTraining?
trained
untrainedDoes NOT impedeAerobic Changes
Goal: Improve Maximal Strength
Include EnduranceTraining?
trained
untrained
Hinders Strength Gains
Probably is OK
Concurrent Training: “ability tomaintain or improve lean muscle mass and decrease fat mass”
Good for people whose goal is to Reduce body-fat %
PeriodizationWhat is it? How started it?
Great reference book Periodization: Theory and Methodology of Training
Tudor Bompa, PhD
Most research within the field of resistance training NOT endurance training…do the results apply to all disciplines?
1965, Russian scientist Matveyev adapted the Selye GAS model to be used within the sport scienes
PeriodizationThe Basic Principle
High Volume, Low Intensity Low Volume, High Intensity
VOLUME
INTENSITY
PEAK
FOUNDATION TRAINING
PeriodizationMatveyev’s Training Phases (and subphases)
General: volume high/intensity lowGoal: to prepare the athlete for more Intense sport-specific training later on
Specific: volume reduced/intensity raised
Pre-Competition: early season games Competitions that are not primary focus
Main Competition: the major games orchampionship events
PREPARTORY
COMPETITIVE
TRANSITION: “active rest” when bothvolume & intensity is reduced
PHASES SUB-PHASE
Maintenance: team sports, intensity dropped to same level of specific phase
PeriodizationMatveyev’s Training Phases (and subphases)
Adapted for Weight Training (Stone et al., 1981)
PeriodizationModels
Linear Model: classical approach where intensity and volume remain consistent throughout the entire subphase (mesocycle)
Nonlinear (undulating) Model: vaired approach where intensity and volume fluctuate throughout the subphase
Why might this be an effective approach? For team sports, this approach might allow a lighter weight lifting program pre-
game as a maintenance session This approach puts an emphasis on competition DURING the training period and
limits any potential overtraining that could occur Research Article #2: “Physiological Changes with Periodized Resistance
Training in Women Tennis Players” Kraemer et al. (2003). Medicine & Science in Sports & Exercise
PeriodizationEfficacy
Few studies have examined the efficacy of a periodized training approach as opposed to a non-periodized
More studies focus on the manipulation of APV during a periodized training approach
Significant strength gains have been shown from both training protocols, however, it appears that a periodized approach elicits greater strength changes and motor-performance improvements
This is DEPENDENT on the training age of participant Novice resistance training participants may benefit just as much from a non-
periodized approach until a certain level of strength is achieved Summary of Research Articles (Table 11.2 pg 136)
PeriodizationGeneric Examples – Footbal Player
Prep Comp T
PeriodizationGeneric Examples – Track Athlete (Throws)
Unloading week used as transition between mesocycles.
PeriodizationGeneric Examples (from text) – Distance Runner
125 miles
63 miles
High Volume + High Intensity = greater chance of fatigue/injury
Periodizationfrom Macrocycle Microcycle
Macrocycle: large training “period”
Phase: prep, competitive, transition USATF: proposes 4 phases
General Prep Specific Prep Pre-Comp Main Comp
Mesocycle: sub-phases (typically 3-6 weeks in duration)
Microcycle: typically 1-2 weeks in duration
Session: combination of 4-6 units combined
Unit: specific element of a workout session
PeriodizationHow to develop your own?
Key Questions What is the major goal of training program?
Team sport Individual sport
One peak (monocycle) Two peaks Three peaks (ex. cross country, indoor, outdoor)
What is the training age/background of athlete? How to evaluate both volume and intensity? A linear model or a nonlinear model? Best to work backwards
PeriodizationPlanning
Planning is not a novelty, and neither is it a Russian discovery as some enthusiasts proclaim. In simple forms, planning has existed since the ancient Olympic Games. Flavius Philostratus (AD 170-245) wrote several manuals on the planning and training of the Greek Olympians, most of which have been destroyed. His surviving manuals, Handbook for the Athletics Coach and Gymnasticus, teach how to train for competitions including the importance for recovery. He also mentioned the type of knowledge a coach should have: “He should be a psychiatrist with considerable knowledge in anatomy and heritage”
Boppa (1999)