Exercise Prescription

Exercise Prescription Performance Fitness

Periodization • Plan for different “periods” of competition • Training cycles • Macrocycle – entire year (for example) • Mesocycle – specific focus on physiologic system • Microcycle – smaller cycles with more specific training elements

Mesocycles • 1. Base phase (pre-season training) • Focus • Aerobic conditioning (longer duration) • Strength • Physiologic goals • VO2 max • Mitochondrial growth • Stroke volume increase • Connective tissue strength

Base Phase • Frequency – daily* • Intensity – 50 -70% HRR (VO2R)* • Time – ever increasing

Base Phase • Endurance Training Manipulation • LSD – long slow distance • Long work periods (intervals) • Short rest periods (intervals)

Base Phase • Endurance Training Manipulation • Example: Running • 45 minutes @ 60% HRR • Example: Swimming 2,000 yards • Swimmer capable of 1:10 pace/100 yd: • 1 x 2000 yd. holding 1:15 pace per 100 (= 5 sec rest between 100s) • 4 x 500 yd. w/ 10 sec rest between 500s • 4 x {5 x 100 @ 1:15} 15 sec rest between sets of 100s • 40 x 50 @ 40 sec (requires pace of 35 sec/100 to rest 5 sec between)

Mesocycles • 2. Build Phase (early season training) • Focus • Aerobic conditioning • Strength • Tolerance • Physiologic goals • Aerobic % of VO2 max increase (lactate threshold) • LA shuttling/removal improvement • More FT muscle fiber recruitment

Build Phase • Frequency – 1 - 3 x per week • Intensity – 70 – 85 % • Time – varies to simulate event and develop psychological tolerance to discomfort

Build Phase • Tolerance Training Manipulation • Moderately high intensity (just above OBLA) • Moderate duration – 1 min to 10 min • Recovery intervals ¼ to ¾ work duration

Build Phase • Tolerance Training Manipulation • Example: Running • 4 x 1000 meters w/ 400 meter jog between • 10 x 400 meters w/ 200 meter jog between • 20 x 200 meters w/ 100 meter jog between • Fartlek (“Speedplay”): varied “on” and “off” • Cut-downs: 3, 2, 1’s • 3 min on, 2 min off • 2 min on, 2 min off • 1 min on, 1 min off – immediate repeat

Mesocycles • 3. Speed Phase • Focus • Speed (turnover) • Recovery • Skill at top speed (example: flip turns) • B or C event competitions • Physiologic goals • Greater FT muscle fiber recruitment • Event simulation

Speed Phase • Frequency -1 – 2 x per week • Intensity – 90 % - supra-maximal • Time – short duration (< 1:00)

Speed Phase • Speed Training Manipulation • Very high intensity • Short duration • ~ Complete recovery • Recovery intervals = 2 x to 10 x work interval

Speed Phase • Speed Training Manipulation • Example: Running • 10 x 100 meter w/ 5:00 recovery (jog & walk) • 10 x 50 meter w/ 4:00 recovery (jog & walk) • Example: Swimming • 10 x 50 @ 3:00 • 10 x 25 @ 2:00 • “Broken” 200 by 50’s w/ 1:00 rest between

Mesocycles • 4. Competition Phase • Focus • Competition • A events • Maintaining top speed • Physiologic goals • Maintaining FT recruitment • Recovery

Competition Phase • Frequency – daily training – weekly comp. • Intensity – training mimics races • Time – short duration

Competition Phase • Competition Training Manipulation • Taper • Reduced volume • Maintained intensity • Competition is highest intensity • Skill component refinement (ex: swim turns)

Mesocycles • 5. Postseason (active rest) • Focus • Psychological recovery • Physiological recovery • Not losing all fitness • Physiologic goals • Maintaining some conditioning

Postseason • Postseason Training Manipulation • Frequency – every other day • Intensity – 50% or lower • Time – 30 – 60 min

Postseason • Postseason Training Manipulation • Alternate conditioning activities • “Team Building/Maintenance” activities • Example: Any sport • Frisbee football

Questions?

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Exercise Prescription