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
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