PROGRAMIRANJE TRENINGA

KONDICIJSKE PRIPREME SPORTAŠA

„The training-injury prevention paradox: should

athletes be training smarter and harder?”

Marko Matušinskij mag.cin

Koliko trenirati...

....da bi bili uspješni??!!

“Prognoziranje” trenažnogopterećenja

„Paradoks treninga i prevencije ozljeda”

Fitnes Umor

VELIKA TRENAŽNA OPTEREĆENJA

Poboljšanje sposobnosti Povećanje broja i težine ozljeda

Znanost o tome kaže…

Nekoliko studija istraživalo je utjecaj

Volumena treninga

Intenziteta i

Frekvencije

na natjecateljsku uspješnost POBOLJŠANJE

1. Foster C, Daniels JT, Yarbrough RA. Physiological and training correlates of marathon running performance. Aust J Sports Med 1977;9:58–61. 5

2. Krebs PS, Zinkgraf S, Virgilio SJ. Predicting competitive bicycling performance with training and physiological variables. J Sports Med Phys Fit 1986;26:323–30.

3. Mujika I, Chatard JC, Busso T, et al. Effects of training on performance in competitive swimming. Can J Appl Physiol1995;20:395–406. Mujika I, Busso T, LaCoste L, et al. Modeled responses to training and taper in competitive swimmers. Med Sci Sports Exerc 1996;28:251–8.

4. Scrimgeour AG, Noakes TD, Adams B, et al. The influence of weekly training distance on fractional utilization of maximumaerobic capacity in marathon and ultramarathon runners. Eur J Appl Physiol 1986;55:202–9.

5. Stewart AM, Hopkins WG. Seasonal training and performance of competitive swimmers. J Sports Sci 2000;18:873–84. 6. Foster C. Monitoring training in athletes with reference to overtraining syndrome. Med Sci Sports Exerc 1998;30:1164–8.

1. Foster C. Monitoring training in athletes with reference to overtraining syndrome.Med Sci Sports Exerc

1998;30:1164–8.

2. Gabbett TJ. Influence of training and match intensity on injuries in rugby league.J Sports Sci

2004;22:409–17.

3. Huxley DJ, O’Connor D, Healey PA. An examination of the training profiles and injuries in elite youth

track and field athletes. Eur J Sport Sci 2014;14:185–92.

4. Colby MJ, Dawson B, Heasman J, et al. Accelerometer and GPS-derived running loads and injury risk

in elite Australian footballers. J Strength Cond Res 2014;28:2244–52.

5. Cross MJ, Williams S, Trewartha G, et al. The influence of in-season training loads on injury risk in

professional rugby union. Int J Sports Physiol Perform 2015 (in press).

6. Anderson L, Triplett-McBride T, Foster C, et al. Impact of training patterns on incidence of illness and

injury during a women’s collegiate basketball season. J Strength Cond Res 2003;17:734–8.

Suprotno tome, istraživanja su utvrdila i da je NAJVEĆI BROJ OZLJEDA TE BOLESTI u sportaša prisutan pri velikim opterećenjima

Figure 1 Hypothetical relationship between training loads, fitness, injuries and performance. Redrawn from Orchard.1

ODNOS TRENAŽNOG OPTEREĆENJA i OZLJEĐIVANJA

Pravilo 10%

Nespecifičnost!!!

Promjena opterećenja po tjednu (%)

Vje

roja

tno

st

od

ozlj

eđ

iva

nja

Vje

roja

tno

st

ozlj

eđ

iva

nja

Tjedno trenažno opterećenje (jedinice)

0.0

Odnos između trenažnog opterećenja, faze treninga i vjerojatnosti ozljeđivanja u vrhunskih sportaša timskih sportova (Gabbett, 2010)

0.2

0.4

0.6

0.8

1.0

0 2000 4000 6000 8000

Predsezona

Rana natjecanja

Kasna natjecanja

Subjektivni osjećaj opterećenja (soo)

Tablica 1.

Borgova CR10 skala modificirana prema Fosteru i sur. (1995).

Ocjena Opis

0 Odmoran

1 Vrlo, vrlo lagano

2 Lagano

3 Umjereno

4 Donekle teško

5 Teško

6

7 Vrlo teško

8

9

10 Maksimalno

The athlete’s preception of effort1-10 ratings

30’ after the training

Arbitrary units (rate x minutes of training)300-500 au – lower intensities sessions700-1000 au – higher intensities sessions

Odnos između trenažnog opterećenja i broja ozljeda u sportaša u timskim sportovima. Trenažna opterećenja mjerena su subjektivnom

procjenom opterećenja (RPE upitnikom) na svakom treningu (Gabbet, 2004a 11)

0

100

200

300

400

Tre

na

žn

o o

pte

reće

nje

(A

J)

Ko

ličin

a o

zlje

da

(na

10

00

sa

ti)

300

250

200

150

100

0

50

Trenažno opterećenje

Pojavnost ozljeda

Utjecaj smanjenja trenažnih opterećenja u PREDSEZONI na količinu ozljeda i aerobnu pripremljenost sportaša u timskim sportovima.

Trenažna opterećenja mjerena su subjektivnom procjenom opterećenja (RPEupitnikom) na svakom treningu (Gabbet, 2004b 37)

150

200

250

300

350

2001 2002 2003

Sezona

Tre

na

žn

oo

pte

reće

nje

(je

din

ice

)

60

80

100

120

140

160

180

2001 2002 2003Ko

ličin

a o

zlj

ed

a (

na

10

00

sa

ti)

Sezona

0

2

4

6

8

2001 2002 2003

De

lta

VO

2m

ax

(ml.

kg

.min

)

Sezona

0.8 1.3

1.5

Ozljede!

Odnos OPTEREĆENJE – NATJECATELJSKA USPJEŠNOST - OZLJEĐIVANJE

Omjer A:C <

0.8

Omjer A:C

0.8 – 1.3 1.3 – 1.4Omjer A:C >

1.5

Na

tje

ca

telj

sk

a u

sp

ješn

ost

POD-TRENIRANOSTRizik

OPTIMALNO OPTEREĆENJE

PRETRENIRANOSTRizik

Ozljede!

OpterećenjeKrivulja

opterećenja

VRHUNSKI REZULTAT PREOPTEREĆENJE

(Gabbett, 2010):

Subjektivni osjećaj umora (sou)

Tablica 3.

Obrazac wellness pitnika

(subjektivni osjećaj

umora) (Mclean i sur.,

2010)

5 4 3 2 1 Ukupno

Umor Jako

svjež

Svjež Normaln

o

Umorniji

nego

normaln

o

Uvijek

umoran

Kvaliteta

sna

Jako

odmora

n

Dobar Teško

zaspao

Nemiran

san

Nesanic

a

General

ni mišićni

zamor/b

ol

Odličan

osjećaj

Dobar

osjećaj

Normaln

o

Poveća

nje u

zamoru/

boli /

zatezanj

e

Jako

umoran/

bolan

Razina

stresa

Vrlo

opušten

Opušten Normaln

o

Osjećaj

napetos

ti

Vrlo

napet

Raspolo

ženje

Jako

pozitivn

o

raspolož

enje

General

no

dobro

raspolož

enje

Manje

zainteres

iran za

druge

Nagao

na

suigrače

, obitelj

ili

suradnik

e

Vrlo

uznemir

en/

iziritiran,

loše

16,8517,73

0

18,1 17,8619,5

0

5

10

15

20

25

PON UTO SRI ČET PET SUB

SOU

375

630

0

431

371

750

0

100

200

300

400

500

600

700

800

PON UTO SRI ČET PET NED

SOO

Graf 1. Prikaz vrijednosti SOU u natjecateljskom mikrociklusu

Graf 2. Prikaz vrijednosti SOO u natjecateljskom mikrociklusu

Graf 4. Prikaz trenažnog opterećenja po mjesecima

Graf 3. Prikaz trenažnog opterećenja po tjednima

2963

28332800

3345

2500

2600

2700

2800

2900

3000

3100

3200

3300

3400

TJEDAN 1. TJEDAN 2. TJEDAN 3. TJEDAN 4.

SOO

11945

11600

10000

9000

9500

10000

10500

11000

11500

12000

12500

MJESEC 1. MJESEC 2. MJESEC 3.

SOO

0

2

4

6

8

10

12

14

16

18

20

0,00

200,00

400,00

600,00

800,00

1000,00

1200,00

Seri…

CRONIC ACUTE acute:cronic workload ratio

1 2621 3127 1,19

2 2689 2528 0,94

3 2827 2038 0,7

4 2859 2702 0,7

5 2713 2534 0,93

6 2656 2671 1

7 2460 2334 0,94

8 2479 2000 0,8

0

0,2

0,4

0,6

0,8

1

1,2

1,4

0

500

1000

1500

2000

2500

3000

3500

1 2 3 4 5 6 7 8

CRONIC

ACUTE

acute:cronic workload ratio

pon uto čet petsum: ukupno tjedno

opterečenje

248 882 189 1319

420 420

480 440 428 1348

120 381 338 839

258 580 838

381 364 745

375 630 431 379 1815

224 654 356 366 1600

362 439 378 347 1526

595,00 573,00 360,00 747,00 2275,00

502,00 570,00 460,00 381,00 1913,00

476,00 583,00 424,00 385,00 1868,00

330,00 504,00 383,00 380,00 1597,00

360,00 415,00 390,00 1165,00

475,00 475,00 495,00 1445,00

407,00 523,00 495,00 1425,00

523,00 495,00 1018,00

potrebno odrediti load za

pojedini tip treninga

522,00 444,00 540,00 415,00 1921,00

avg- load po danu

382,2666667 531,5294118 414,3846154 410 1393,166667

What are the findings?

▸ Dogma exists around the effects of high (and low) training

loads on injury.

▸ This review highlights the positive and negative effects of

high training loads on injury risk, fitness and thus,

performance.

▸ There is a relationship between high training loads and

injuries but well-developed physical qualities protect against

injury.

▸ The ratio of acute to chronic training load is a better

predictor of injury than acute or chronic loads in isolation.

How might it impact on clinical practice in the future? ▸ In many high performance settings, training loads are

reported on a week-to-week basis. Recording acute and

chronic training loads, and modelling the acute:chronic

workload ratio allows practitioners to determine if athletes

are in a state of ‘fitness’ (ie, net training recovery, lower

than average risk of injury) or ‘fatigue’ (ie, net training

stress, higher than average risk of injury).

▸ The Training-Injury Prevention Paradox Model allows

practitioners to monitor and prescribe training to team sport

athletes on an individual basis.

▸ Providing evidence around the effects of acute and chronic

training load on injury risk, physical fitness and performance

will allow practitioners to systematically prescribe high

training loads while minimising the risk of athletes

sustaining a ‘load-related’ injury.

HVALA NA PAŽNJI

LITERATURA:

Kelly V., Coutts A.J. (2007). Plannig and monitoring training loads during the competition phase in team sports. Strenght an conditioning journal, 29, 32-37.

Mclean M.D., Coutts A.J., Kelly V., McGuigan M.R., Cormack S.J. (2010). Neuromuscular, Endocrine and perceptual fatigueresponese during differen tlenght between – Match microcycles in professional rugby league players. Human Kinetics, 5, 367-383

E-mail:

m.matusinskij@gmail.com