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A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM

A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM. By Lyle Knudson, Ed.D. A NEW APPROACH IS NEEDED. Despite improved opportunities, USA middle distance and distance runners are not running as fast today as 30 years ago.

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A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM

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  1. ASYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM By Lyle Knudson, Ed.D.

  2. A NEW APPROACH IS NEEDED • Despite improved opportunities, USA middle distance and distance runners are not running as fast today as 30 years ago. • The “pyramid” approach (quantity to quality) is not justifiable by valid sports science; and doesn’t work. • There is a better alternative!! A Systemtic & Comprehensive Training Program

  3. ASYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM Based On Valid Scientific Principles Of Training - Adaptation A Systemtic & Comprehensive Training Program

  4. SCIENTIFIC PRINCIPLES OF TRAINING - ADAPTATION • The body adapts to the stresses applied. • The adaptations are specific to the stresses applied. • The body will only adapt to unaccustomed stimuli. • The body also adapts to lack of stress (i.e., it regresses). • The body will adapt positively to the stresses applied, as long as the stresses are not too great. • Instantaneous stress • Cumulative stress • Adaptation to stress occurs during recovery. A Systemtic & Comprehensive Training Program

  5. REQUIRED TO ADHERE TO SCIENTIFIC PRINCIPLES • Systematic Approach • Apply training cycles • Comprehensive Approach • Identify and Train All Affective Variables A Systemtic & Comprehensive Training Program

  6. SYSTEMATIC TRAINING Train In Training Cycles Systematically vary physiological and psycho-social stresses. (will come back to) A Systemtic & Comprehensive Training Program

  7. COMPREHENSIVE TRAINING Identify and Train All Affective Variables A Systemtic & Comprehensive Training Program

  8. AFFECTIVE CHARACTERISTICS • Physiological • Mechanical (technique) • Neurophysiological • Psychological • Sociological • Nutrition • Medical A Systemtic & Comprehensive Training Program

  9. Affective Characteristics -PHYSIOLOGICAL • Strength (f) - maximum force • Quickness (v) - v = d/t; speed, frequency • Power (p) - strength X quickness; p = f X v • Dynamic Flexibility - range of motion • Endurance – ability to sustain a movement pattern • Aerobic Endurance - long & slow • Anaerobic Endurance - short & fast • Anaerobic Threshold - • Specific % Anaerobic/Aerobic – specific to event • Body Composition - % lean mass to total mass A Systemtic & Comprehensive Training Program

  10. Affective Characteristics –BIOMECHANICAL • Technique: • Body Positions • Temporal Pattern of Changes in Positions A Systemtic & Comprehensive Training Program

  11. Affective Characteristics –NEUROPHYSIOLOGICAL • Motor Learning - skill analysis, stages of learning, sequencing, practice, feedback, error correction, transfer, … • Motor Control - body position & movement awareness, coordination, balance, agility, reaction time, … A Systemtic & Comprehensive Training Program

  12. Affective Characteristics –PSYCHOLOGICAL(relating to self) • Philosophy - why train & compete • Motivation - how important it is to you; wanting to be successful • Maturity - knowing, liking, and getting along with yourself • Confidence - believing you can • Commitment - willingness to do what is necessary • Management of Arousal - understanding arousal states; controlling arousal A Systemtic & Comprehensive Training Program

  13. Affective Characteristics –SOCIOLOGICAL(relating to others) • Athletic-Coach Interaction – relationship with coach; accepting help • Teamwork - relationship with teammates • Socialization - relationship with others (family, friends, …) • Ethics - practices which provide fair & equitable opportunities for all participants A Systemtic & Comprehensive Training Program

  14. Affective Characteristics –NUTRITION Fuel For Training, Adaptation, & Performance A Systemtic & Comprehensive Training Program

  15. Affective Characteristics –BIOMEDICAL • Prevention of Injury/Illness • Rehabilitation from Injury/Illness A Systemtic & Comprehensive Training Program

  16. COMPREHENSIVE TRAINING Identify and Train All Affective Characteristics Throughout Each Cycle ========================== When? How Often? SYSTEMATIC TRAINING A Systemtic & Comprehensive Training Program

  17. SYSTEMATIC TRAINING Train In Training Cycles Systematically vary physiological and psycho-social stresses. A Systemtic & Comprehensive Training Program

  18. Physiological Stresses Physical Stresses: • Of structural and biochemical systems of the body (muscles, bones, connective tissue, cardio-respiratory system, metabolic system) • From training, competition, and outside physical activities. A Systemtic & Comprehensive Training Program

  19. PSYCHO-SOCIAL STRESSES • Psychological Stresses: • Of neuro-endocrine systems of body • Internally generated; from stresses placed on self - philosophy, motivation, mental maturity, self-confidence, commitment, arousal, … • Sociological Stresses: • Manifested as psychological stress • Externally generated; from stresses placed by other people or things - coach, teammates, family, friends, media, environment, weather, facilities, equipment A Systemtic & Comprehensive Training Program

  20. SYSTEMATIC TRAINING CYCLE MODEL AR - Active Recovery / Informal Preparation Phase - Low physiological stress, Lowest psycho-social stress TR - Training Phase - Highest physiological stress, Low psycho-social stress BU - Build-Up Phase - High physiological stress, Increasing psycho- social stress OP - Optimum Performance Phase - Lower physiological stress, Highest psycho-social stress A Systemtic & Comprehensive Training Program

  21. SYSTEMATIC TRAINING CYCLES • Multi-Year • Annual • Seasonal; “macrocycles” • Within Season; “mesocycles” • 2 or 1 Week; “cycles” • 2-3 Days; “microcycles” • Daily Workout Routine A Systemtic & Comprehensive Training Program

  22. MULTI-YEAR CYCLES • Youth Age Group, 2 years • Middle School, 3 years • High School • College, 4 or 5 years • Olympic Quadrennial A Systemtic & Comprehensive Training Program

  23. ANNUAL CYCLE(Into Seasonal Macrocycles) • AR; Summer, road races • TR; Fall, cross country • BU; Winter, indoor track • OP; Spring, outdoor track A Systemtic & Comprehensive Training Program

  24. SEASONAL CYCLE(Into Mesocycles) • AR – 2 weeks • TR – 6 weeks • BU – 4 weeks • OP – 2 weeks A Systemtic & Comprehensive Training Program

  25. TWO WEEK “CYCLES” • Sunday AR • Monday AR • Tuesday TR • Wednesday TR • Thursday TR • Friday TR • Saturday TR • Sunday BU • Monday BU • Tuesday BU • Wednesday BU • Thursday BU • Friday OP • Saturday OP A Systemtic & Comprehensive Training Program

  26. ONE WEEK “CYCLES” • Sunday AR • Monday TR • Tuesday TR • Wednesday BU • Thursday BU • Friday OP • Saturday OP A Systemtic & Comprehensive Training Program

  27. TWO or THREE DAY “MICRO-CYCLES” MD/Distance Sprints/Hurdles/Jumps/Throws • Sunday • Monday • Tuesday • Wednesday • Thursday • Friday • Saturday • Sunday • Monday • Tuesday • Wednesday • Thursday • Friday • Saturday A Systemtic & Comprehensive Training Program

  28. TRAINING OBJECTIVES(Within Two or Three Day Microcycles) Training Days Recovery Days • Sunday AR • Monday AT • Tuesday OOD • Wednesday AT • Thursday UUD • Friday AT • Saturday OD • Sunday AR • Monday AT • Tuesday UD • Wednesday AT • Thursday TD • Friday 1/2 AT • Saturday RD (will describe in detail later) A Systemtic & Comprehensive Training Program

  29. DAILY TRAINING ROUTINE • Warm-Up • General Preparation • Specific Preparation • Specific Event Preparation • Technique Training • Power Training • Specific % Anaerobic – Aerobic Endurance Training • Specific Warm-down • Strength Training • General Warm-down – initiation of recovery & adaptation A Systemtic & Comprehensive Training Program

  30. WARM-UP, Purpose • General Preparation; easy running: • Increase temperature of muscles • Initiate production of synovial fluid in joints • Develops aerobic endurance • Specific Preparation; dynamic lead-ups - series of sprint technique exercises which systematically increase range and speed of motion up to training/competition activities: • Increases dynamic flexibility. • Develops speed (quickness & power), sprint technique, and speed endurance. A Systemtic & Comprehensive Training Program

  31. WARM-UP ROUTINE • General Preparation - AR, 6-12 minutes • Specific Preparation; 3 X 15-30m of: • Low knees • Sprint walks • Sprint skips • High knees • Build-ups • Accelerations • Flyings • Start-throughs A Systemtic & Comprehensive Training Program

  32. WARM-DOWN • Purpose: • Gradually decreases the physiological and psycho-social stresses to resting rate • Limited aerobic endurance development • Initiates recovery-adaptation process • Methods: • AR; 6-12 minutes • Other activities - free play, easy swimming, static stretching, massage A Systemtic & Comprehensive Training Program

  33. APPLICATION OF THE SYSTEMATIC & COMPREHENSIVE TRAINING/COMPETITION PROGRAM FROM THEORY TO PRACTICE • Determine the macrocycles within the total year. • Determine the mesocycles within each macrocycle. • Determine the length of the cycles (1 or 2 weeks) within each mesocycle. • Determine the microcycles (2 or 3 days) within each cycle. • Establish the training sequence within each cycle, incorporating training for all characteristics. • Establish the daily training routine, taking into account all characteristics. • Establish the training activities for each characteristic, adaptable to the time location within each macrocycle, mesocycle, cycle, and microcycle. A Systemtic & Comprehensive Training Program

  34. ENDURANCE TRAINING(ability to sustain a movement patternof given duration & intensity) • Four Categories Of Endurance, based on duration & intensity: • Aerobic Endurance (AR) - long & slow • Anaerobic Endurance (AN) - short & fast • Anaerobic Threshold (AT) - • Specific % Anaerobic-Aerobic (%AN-AR) - at objective event distance & pace A Systemtic & Comprehensive Training Program

  35. ENDURANCE DEVELOPMENT, PHYSIOLOGICAL BASIS • Protein Synthesis; regeneration and generation of: • Structural protein - muscle, bone, connective tissue, blood cells, mitochondria, … • Enzymatic protein - enzymes, hormones • Generation Of Energy (ATP); anaerobic, aerobic, % anaerobic - aerobic A Systemtic & Comprehensive Training Program

  36. PROTEIN SYNTHESIS • Must get essential amino acids into the cell (e.g., muscle cell). How? - proper nutrition & training • Must stimulate the synthesis of structural protein (e.g., muscle cell structure, mitochondria). How? – proper training • Must stimulate the synthesis of enzymatic protein (which motivates and controls muscle cell function). How? – proper training ============================ • After strenuous training bout, recovery/adaptation of structural and enzymatic protein requires 48-72 hours. A Systemtic & Comprehensive Training Program

  37. ANAEROBIC ENERGY CP Stored ATP = 2 seconds Stored CP + ATP = 6 seconds Stored CP + ATP + lactatetolerance & diffusion = 15 sec. A Systemtic & Comprehensive Training Program

  38. AEROBIC ENERGY A Systemtic & Comprehensive Training Program

  39. RELATIONSHIP BETWEEN INTENSITY & DURATION AS RELATED TO ANAEROBIC VS. AEROBIC ENERGY A Systemtic & Comprehensive Training Program

  40. ANAEROBIC & AEROBIC PERCENTAGES DistanceAnaerobic %Aerobic % 25m 100% 0% 50m 99% 1% 100m 98% 2% 200m 95% 5% 400m 90% 10% 800m 70% 30% 1500m/1600m 50% 50% 3000m/3200m 30% 70% 3000mSt/5000m 20% 80% 10k 10% 90% 20k 5% 95% Marathon (42k) 0% 100% A Systemtic & Comprehensive Training Program

  41. ENDURANCE TRAINING • Four Categories Of Endurance: • Aerobic Endurance (AR) • Anaerobic Endurance (AN) • Anaerobic Threshold (AT) • Specific % Anaerobic-Aerobic (%AN-AR) A Systemtic & Comprehensive Training Program

  42. TRAINING OF ALL CHARACTERISTICS • How To - Train up to and down to the stress (intensity/load & duration) level of the objective event (TD). • Symbolism; Intensity/Load & Duration Levels ObjectiveIntensityLevelDurationLevel AR Lowest 1 Highest 7 AT Low 2 High 6 OOD Moderate 3 High 5 OD Moderate 4 Moderate 4 TD High 5 Moderate 3 UD High 6 Low 2 UUD Highest 7 Lowest 1 A Systemtic & Comprehensive Training Program

  43. SPECIFIC % ANAEROBIC- AEROBIC TRAINING (%At-AR) Systematically train up to and down to the objective event. OOD OD TD UD UUD OOD OD TD UD UUD A Systemtic & Comprehensive Training Program

  44. EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m Training ObjectiveDistanceAnaerobic - Aerobic % 25m 100%-0% 50m 99%-1% 100m 98%-2% UUD 200m 95%-5% UD 400m 90%-10% TD 800m 70%-30% OD 1500m/1600m 50%-50% OOD 3000m/3200m 30%-70% 3000mSt/5000m 20%-80% 10k 10%-90% 20k 5%-95% Marathon (42k) 0%-100% A Systemtic & Comprehensive Training Program

  45. %AT-AR TRAINING OBJECTIVES(Within Two Week Cycle) Training Days • Sunday • Monday • Tuesday OOD • Wednesday • Thursday UUD • Friday • Saturday OD • Sunday • Monday • Tuesday UD • Wednesday • Thursday TD • Friday • Saturday RD A Systemtic & Comprehensive Training Program

  46. ANAEROBIC ENDURANCE TRAINING • Warm-up: • AR – 12 minutes • Dynamic Lead-ups; 3 X 15-30m of: • Low Knees • Sprint Walks • Sprint Skips • High Knees • Buildups • Accelerations • Flyings • Start-Throughs • %AN-AR Workout: on UUD day, reps of 30-70m • Warm-down; AR – 12 minutes • Strength Training A Systemtic & Comprehensive Training Program

  47. ANAEROBIC THRESHOLD TRAINING Training Days Recovery Days • Sunday AR • Monday AT • Tuesday 1/2AT, OOD • Wednesday AT • Thursday 1/2AT, UUD • Friday AT • Saturday 1/2AT, OD • Sunday AR • Monday AT • Tuesday 1/2AT, UD • Wednesday AT • Thursday 1/2AT, TD • Friday 1/2 AT • Saturday 1/2AT, RD A Systemtic & Comprehensive Training Program

  48. ANAEROBIC THRESHOLD TRAINING AT TRAINING DURATIONS (minutes) Training DistanceAR-AT-AR1/2AT 800m 6-6-6 6-3-6 1500m/1600m 6-12-6 6-6-6 3000m/3200m 6-18-6 6-9-6 3000mSt/5000m 6-24-6 6-12-6 10k 6-30-6 6-15-6 Marathon 6-36-6 6-18-6 AR & AT Pace AR - 120 HR; can comfortably talk AT - 150 HR; max. that can be sustained for long distance A Systemtic & Comprehensive Training Program

  49. AEROBIC ENDURANCE TRAINING Training Days Recovery Days • Sunday AR • Monday AT • Tuesday 1/2AT, OOD • Wednesday AT • Thursday 1/2AT, UUD • Friday AT • Saturday 1/2AT, OD • Sunday AR • Monday AT • Tuesday 1/2AT, UD • Wednesday AT • Thursday 1/2AT, TD • Friday 1/2 AT • Saturday 1/2AT, RD A Systemtic & Comprehensive Training Program

  50. AEROBIC ENDURANCE TRAINING AR DURATION Training DistanceAR Duration 800m 15 minutes 1500m/1600m 30 minutes 3000m/3200m 45 minutes 3000mSt/5000m 60 minutes 10k 75 minutes Marathon 90 minutes AR Activities Preferred - running at 120 HR Alternate Activities - swimming, hiking, sports play, bicycling; if HR < 120, double duration A Systemtic & Comprehensive Training Program

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