International Journal of Sport Physiology and Performance2012, 7, 242-250
Principles of Scientific Management- 1911
Thus all of the planning which under the oldsystem was done by the workman, as a result ofhi l i t f it dhis personal experience, must of necessity under the new system be done by the management in accordance with the laws of the science; becauseeven if the workman was well suited to thedevelopment and use of scientific data, it wouldbe physically impossible for him to work at his Frederick Winslow Taylorp y y pmachine and at a desk at the same time.
Stalin’s «5 year plans»Matveyev’sP i di tiPeriodizationModel
Periodization Assumptions-John Kiely
Pl fi t th t th l i l !• Plan first, then execute the plan- simple!
• Use distinct training blocksUse distinct training blocks
• Adaptations occur in a specific order
• There are universal time frames for eliciting, and retaining, specific fitness adaptationsg, p p
• Progress is predictable and follows a setpatternpattern
• We can accurately pre-plan future training schemes
Cool Periodization NamesCool Periodization Names
• Reverse
• Block
N li• Non-linear
F t l• Fractal
Conj gate Seq ence• Conjugate Sequence
Lots of scientific sounding waysto say…..
• Variation
• Variation(B t t TOO h)
• Variation(But not TOO much)
• Variation
• Variation
Successful Endurance TrainingSuccessful Endurance Training
1 B ild th h i l i l d t h i l1. Build the physiological and technical resources of the athlete to maximal levels 2. Make sure they can fully mobilize theseresources
3. When it really counts!
Timing
Mobilization
Capacity
Average
power/velocitypower/velocityAnaerobic Capacity
Maximal
oxygen delivery
Fractional utilization
Work efficiencyoxygen delivery
(VO2max)
utilization
(LT/VT/MLSS)efficiency
(oxygen cost/ power)
Some endurance training ”truths”
• Intensity is critical, volume is debatable
• Different training intensities give veryDifferent training intensities give veryspecific adaptive effects
T i VO j t dd• To increase VO2 max, just add more interval training
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Intensity zone
VO2(%max)
Heart rate (%max)
Lactate (mmol L-1)
Accumulated Duration zone (%max) (%max) (mmol.L 1) Duration
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 89-94 4-6 30-60 min4 88 93 89 94 4 6 30 60 min
5 94-100 95-100 6-10 15-30 min5 94-100 95-100 6-10 15-30 min
3 Intensity Zone Model3- Intensity Zone Model
(Or 5)LT2 (MLSS)VT2
LT1
VT1
( )
VT2VT1
[La-]? ?? ?
Exercise Intensity
How do world-class marathoners train?
Elite level (2:06-2:11) marathonersElite level (2:06 2:11) marathoners.
Training data collected during 12 weekTraining data collected during 12-weekperiod 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 atmarathon racing speed!
140
160
180
km
78%
100
120
140
run
in k
40
60
80
itan
ce r
18%
0
20
40
Ds
i
4%
<Vmarathon Vmarathon v3000m /v10000m
Training intensity
Elite Kenyan 5-10k runners?y
90
7080
ekly
s
405060
of
wee
met
ers
203040
erce
nt
kilo
m
01020
Pe
0under vLT vLT Over vLT
IntensityIntensity
Data redrawn from Table 3 in Billat et al. Training and bioenergetic characteristics in Elite Maleand Female Kenyan Runners. Med. Sci. Sports Exerc. 35(2), 297-304, 2003.
Training volume changes over timeg g
Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004
In season training, April-September
1.
2.3.
4.
1. Maintain higher volume of basic endurance training (<2mM lactate)2. Increased focus on interval work at ~90% VO2 max3. Decreased use of overspeed training and race pace training4. Some increase in strength training volume in-seasong g
Fiskerstrand & Seiler, Scandinavian J. Med. Science and Sports 14:303-310, 2004
Training Intensity Distributiong yInternational Rowing Medalists
60Basic enduranceHigh intensity
50
on
th
30
40
hrs
/ mo
20
30
inin
g h
0
10Tra
070s 80s 90s
Fiskerstrand & Seiler, SJMSS 14:303-310, 2004
Seiler & Kjerland. Quantifying training distribution in elite endurance athletes: is there evidence of anelite endurance athletes: is there evidence of an optimal distribution? Scand. J. Med. Sci. Sports. 16, 49-56, 2006., ,
Do good athletes «polarize»Do good athletes «polarize» their training intensity distribution?
Training intensity distributiong ybased on HR total time in zone
90100
me
60708090
nin
g ti
m
405060
nd
. tra
in
102030
tota
l en
010
X < VT1 VT1 < X > VT2 X > VT2
% t
Intensity Zone
Intensity distributionIntensity distributionbased on individual session evaluation
90s
75
60708090
ess
ion
s
405060
inin
g s
e
719
102030
en
d. t
rai
010
X < VT1 VT1 < X > VT2 X > VT2
% e
Intensity Zone
Session RPE (n 347)Session RPE (n=347)
768090
ng
506070
e tra
ini
ons
18304050
dura
ncse
ssio
6
102030
% e
nd
0X < 4 4,5 < X > 6,5 X >7
Training Intensity Zones
Gullich A Seiler S & Emrich E Training Methods andGullich 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.
36 National team level Junior rowers (Germany)
Arne Gullich
( y)31 international finalists5 national finalists19 ± 1.5 yrs11 training sessions per week average
Training followed for 37 weeks and divided into 3 phasesleading up to national selection racesg p
Rowing Heart Rate distribution-37 weeksW ld Cl J i R ( 36)
Heart rate Blood lactate % of
World Class Junior Rowers (n=36)
IntensityCategory
Heart rate[b*min-1]
Blood lactate[mM*l-1]
% of Time
(HR)
Compensation < 140 < 2 8 (6)
Extensive 140 160 < 2 87 (6)
endurance140-160 < 2 87 (6)
Intensive 156 168 2 4 2 (1)
endurance156-168 2-4 2 (1)
Highly intensive > 180 4-8 1 (0 4)
endurance> 180 4-8 1 (0.4)
Race-specific Max (0 5-2 min) 4-10
2 (0.6)velocity-endur.
Max (0.5 2 min) 4 10
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 modesPeriodization 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 sessionsare lower and HIT sessions are at higher intensity
Lactate Profile Changes in Relation to Training Characteristics in Junior Elite CyclistsCharacteristics in Junior Elite Cyclists
51 thl t G j i ti l• 51 athletes, German junior nationaldevelopment squad in long track events19 J WC d li t• 19 JrWC medalists
• ∆PLa4 kg−1 used as criterion measure for i t 15 k t i iassessing response to15 week training
period based on pre and post testing
From Guelllich A & Seiler S. IJSPP, 5,316-327, 2010
Power output at 4M La-pChanges in response to 15 week training period
Non-responders RespondersNon responders Responders
Sandbakk Ø, Holmberg HC, Leirdal S, Ettema G The Physiology of World ClassEttema G. The Physiology of World Class Sprint skiers. Scand J Med Sci Sports. 2011 Dec;21(6):e9 162011 Dec;21(6):e9-16
Espen Tønnenssen PhDChief of Knowledge Developmentg p
Olympiatoppen- Norway
Bente Skari5 time World Champion,
900
p ,O-gold, 46 WC victories
700
800
900
(67)(70)
(76) (73)(71) (73)
(73) (74)
(Numbers)= best VO2 max test result each season
Data from Espen Tønnesen
500
600
700
tim
er
(65) (67)(69)
(67)( )
*Olympiatoppen with permission
300
400
500
Tre
nin
gs
t
(65)(67)
( ) (67)
100
200
0
I-sone 1 103 211 344 377 374,5 469,5 533,5 550 565 582,5 656 648 633 623
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 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
100
80
90
100
rs
Training hours
Total sessions
60
70
80
on
s/ h
ou
IZ3-5 sessions
40
50
ing
ses
si
10
20
30
Trai
n
0
10
May June July August September October November Desember January February March April
Training formsTraining forms100
80
90
100
Cycle
Run
Roller Skipics
50
60
70
ing
ho
urs
Roller Ski
Ski on snowOly
m
20
30
40
Trai
ni
0
10
Intensity distribution- Champion Skier
100 Strength
80
90
100 Strength
Z1
Z2
Z3
60
70
ng
ho
urs
Z3
Z4
Z5
30
40
50
Trai
nin
10
20
30
0May June July August September October November Desember January February March April
Intensity polarization- Champion kiskier
808 Strength Speed/powerZ3 Z4
60
70
80
6
7
8Z3 Z4Z5 Z1/2 hours
50
60
5
6
ng
ho
urs
Ses
sio
ns
30
40
3
4
Trai
nin
Trai
nin
g
10
20
1
2
00
Preparation and peaking among 12
Gender O/WC VO2 max1
VO2 max1
Annual
Olympic Champions- XC/biathlon
gold ml.kg.min-1 L.min-1 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 4 83 772Female 1 70,4 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
Pre-competitive period- 12 Olympic Champions- XC/biathlon
80
70
80
urs I5
I4
50
60
nin
g h
o I4I3I1-2
30
40
ce T
rain I1 2
10
20
nd
ura
nc
0
10
August September October
E
August September October
From Pre-competition to Competition phase
25
15
20
/wk
10
15
g h
ou
rs
Early Comp
Fin
al
5
Trai
nin
g
Period-8-10 wks
Oly
mpi
c F
0Pre-
Compwk6 wk5 wk4 wk3 wk2 wk1
O
Comp
Training volume last 6 weeksTraining volume last 6 weeks25
20
25
15
s/wk
10
ning hours
5
Trai
0
6 5 4 3 2 1Weeks prior to O/WC Gold medal raceWeeks prior to O/WC Gold medal race
Trend toward more highintensity sessions
45
50
35
40
sessions
25
30
ntensity s
15
20
% High i
5
10
0
Pre‐Comp Wks 6‐3 Wks2‐1
Ingrid Kristiansen5 World RecordsWorld Champion
Data from Espen Tønnesen
70
Preparation Competition
pOlympiatoppen with permission
60
70
40
50
ing
sti
me
r
20
30
Tre
ni
0
10
I sone 1 34 00 38 00 46 50 46 50 41 50 31 00 30 50 35 00 30 50 29 00 29 50 16 50
November Desember Januar Februar Mars April Mai Juni Juli August September Oktober
I-sone 1 34,00 38,00 46,50 46,50 41,50 31,00 30,50 35,00 30,50 29,00 29,50 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
I-sone 4 1,00 1,50 2,00 2,00 2,00 1,00 1,00 1,50 1,50 1,50 1,00
I-sone 5 1,00 1,00 0,50 0,50 2,00 2,00 1,50 1,50 0,50
Intensity distribution during a gold medal seasonIntensity distribution during a gold medal season
I‐sone 1 I‐sone 2 I‐sone 3 I‐sone 4 I‐sone 5 I‐sone 6
100
120Data from Espen TønnesenOlympiatoppen with permission
60
80
ho
urs
40
0
20
High intensity training sessions
25
30Data from Espen TønnesenOlympiatoppen with permission
15
20
sions
I‐sone 5
10
Sess
I‐sone 4
I‐sone 3
0
5
Okt b N b D b J F b M A il M i J i J li A tOktober November Desember Januar Februar Mars April Mai Juni Juli August
Typical effective training time per session: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
ThomasLosnegaard
JosteinHallen
Zapico, Calderon, Benito let al.
Evolution of physiologicalEvolution of physiological and haematological parameterspwith training load in elite male road cyclists: a l it di l t dlongitudinal study.
J Sports Med PhysJ. Sports Med. Phys. Fitness. 47(2):191-196.2007
300Zone 1 (hrs) Zone 2 (hrs) Zone 3 (hrs)
21250
Zone 1 (hrs) Zone 2 (hrs) Zone 3 (hrs)
42
575
200
ours
42
150
ning Ho
164182
100Train
164
50
0
Winter Mesocycle Spring Mesocycle
LowIntensityPhase
4x increase inHIT
450
500VO2max
VT1
Phase HIT
400
VT1
VT2
300
350
Watts
250
300
W
150
200
150
Tes t 1 Tes t 2 Tes t 3
Zapico et al. J. Sports Med. Phys. Fitness. 47(2):191-196. 2007
Esteve-lanao Foster Seiler & Lucia Impact of training intensityEsteve-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.
23 0
2300
2350
e (sec)
2200
2250
ce Time
2150
2200
ntry Ra
Jonathon Esteve-Lanao
2050
2100
K X‐Coun
80/10/10
/ /
*
2000
2050
10 K 65/25/10
Pre Post
* 0 05 65/25/10* p< 0.05 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.
• Low-continuous training only at a low to moderate intensity, 4–6 sessions/wk. Subjects were advised to increase their weekly trainingvolume by 20–30%.
• 4 x 16 – two weekly sessions of 4 x 16 min intervals separated by 3-min recovery
i d i dditi t 2 3 dditi l klperiods, in addition to 2–3 additional weekly endurance sessions at a low intensity.
4 x 8 two weekly sessions of 4 x 8 min• 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 intensitysessions at a low intensity.
• 4 x4 – two weekly sessions of 4 x 4 min intervals with 2-min recovery periods in
Kristian Jøransenintervals with 2 min recovery periods in addition to 2–3 additional weekly endurance sessions at a low intensity.
Benjamin Vium Olsen
Seiler S, Jøranson K, Olesen BV, Hetlelid KJ Adaptations ToHetlelid KJ. Adaptations To Aerobic Interval Training: Interactive Effects Of Exercise Intensity And Total Work Duration Scand J Med SciDuration. Scand. J. Med SciSports 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).
ConclusionsConclusions
• High volume at sub-threshold intensity is foundation of training plan all year.g p y
• Substantial overlapping in adaptive effectsacross intensity zones in highly trainedacross intensity zones in highly trained.
• Descriptive and experimental evidencesupports interval training at ~90% HR max
• Some polarization and intensification of• Some polarization and intensification oftraining towards peak, but effect on VO2
i b bl llmax is probably small.
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