Seasonal Training Design Using the Rate of Adaptation

1. Seasonal Training Design Using the Rate of Adaptation • GenadijusSokolovas, Ph.D., • Global Sports Technology, Inc • www.globsport.org • gsokolovas@gmail.com

2. Adaptation • Adaptation in sport is the process of changes to workload volumes through the long-term training • It includes changes in performances, physical strength, physiological/biochemical parameters, etc.

3. Physical Adaptation in Swimming • General and specific muscular strength: • Strength on land (pulling on the swim bench) • Strength in the water (pulling, kicking, and swimming) • Speed on various distances: • Sprint over short distances (dives, 12.5 m, 25 m) • Sprint endurance (50 and 100 m or sets 4 x 12.5, 4 x 25, etc.)

4. Physical Adaptation in Swimming • General and specific endurance: • T-30 test • Long distance swimming (2,000 and 3,000 m) • Relative endurance

5. Physiological Adaptation • Maximum Oxygen Consumption (VO2 max) • Anaerobic/Lactate Threshold • Lactate Clearance • Blood Testing (CK, cortisol, etc.)

6. Adaptation to Workload Volumes • Correlation between parameters of adaptation and workload volumes in various energy zones is low. • Performance improvements have a very low correlation with changes of workload volumes in a season.

7. Improvements over a Season for Elite Level Swimmers • Swimming times – 0.3-2.0% • Specific Strength – 5-25% • VO2 max – 4-19% • Anaerobic Threshold – 3-7% • Time to clear lactate – 5-10% • Can these parameters be used to guide daily/weekly training?

8. Aerobic and Mix Volumes over a Season Meters Elite Level Swimmers Weeks

9. Anaerobic and Sprint Volumes over a Season Meters Elite Level Swimmers Weeks

10. Performance Improvements vs. Training Volumes • Performance improvements for elite level swimmers from week 1 to week 24: • Sprint performances 3-7% • Anaerobic performances 5-10% • Aerobic performances 7-12% • Training volume increase from week 1 to week 18: • Aerobic volumes 250-300% • Anaerobic volumes 200-250%

11. Performance vs. Training Volumes • Why performance improvements are so low in comparison with increase in training volumes and intensities? • Are there other parameters that have a higher correlation with training volumes and intensities? • Can we use other tests to manage the daily/weekly training?

12. Every-Day Training Parameters Speed (velocity, intensity, power etc.) Duration of work (distance, # of repetitions, etc.)

13. Training Strategies • Two main training strategies: • increase duration of exercise with constant exercise intensity (velocity – strategy 1) • increase training intensity (velocity – strategy 2) with constant duration of exercise

14. Tests with Constant Intensity in Swimming • An example of applying constant intensity strategy in swimming: • Initial test set - 4 x 100 m with :20s rest. • Athlete times - 1:10, 1:12, 1:12, 1:10. • Average time - 1:11. This is the goal (or training) time for the next time the set of n x 100 m :20s is used in practice.

15. Tests with Constant Intensity in Running • An example of applying constant intensity strategy in running: • Initial test set - 4 x 600 m with :60s rest. • Athlete times - 1:50, 1:51, 1:49, 1:48. • Average time - 1:50. This is the goal (or training) time for the next time the set of n x 600 m :60s is used in practice.

16. Tests with Constant Intensity in Other Sports • An example of applying constant intensity strategy in other sports: • Bench presses – N(4) x (6 x 10 at 80% 1RM) :90s rest. • Squats – N(4) x (4 x 10 at 85% 1RM) :90s rest. • Dummy throws – N(5) x (10 x 12 throws every 5 sec) :120s rest. • Vertical jumps – N(6) x (6 x 10 at 80% 1RM) :90s rest.

17. Constant Intensity – Strategy I • Constant exercise intensity (speed) • Distance of each repetition is the same • Rest interval is the same • Number of repetitions progressively increases up to 16 weeks or longer

18. Strategy I • In strategy I, the focus is a constant intensity (speed). • Test sets in different energy zones show the rate of adaptation for aerobic, mix, anaerobic, sprint energy systems and strength training. • This strategy is very effective for the beginning of the season (after pre-season), as the development volumes of work capacity in different energy zones which provides the base for exercise intensity.

19. Progression in Swimming Test Sets

20. Rate of Adaptation • Rate of Adaptation in constant intensity (speed) test sets is exponential at the beginning of the season. • It slows down significantly after 16 weeks of training. • It indicates that training with constant intensities has limitation and should not be used longer than 16-18 weeks.

21. Rate of Adaptation in Tests with Constant Intensity • Rate of Adaptation depends on many different factors: • Age • History of training • Level of performances • Time of the year and season • Event (sprinters vs. distance athletes) • Workload volumes in various intensity zones

22. Calculation the Rate of Adaptation Rep2 Day 62 Rep1 Day 20 Days Rate of Adaptation = (LN Rep2 – LN Rep1)/(Day 62 – Day 20)

23. Quantifying the Rate of Adaptation(Swimming, Boys)

24. Training Design Based on the Rate of Adaptation • Athlete’s condition is changing every day. • Ideally, we want to match athlete’s condition with workload volumes and intensities that would elicit the highest rate of adaptation. • How can we design a season with based on the rate of adaptation?

25. Training Design – Strategy 1 • When training design is based on the rate of adaptation with constant intensity (speed), we call it Strategy 1. • Progression of workload volumes in various energy zones should match with progression in tests sets with constant intensities (speeds) in the same energy categories.

26. Practical Application of Strategy I for Swimmers • Using of swimming sets: • n x 400 m :20-30s, n x 200 m :15-20s - aerobic energy zone • n x 100 m :15-20s, n x 50 m 1min - 1min 30s - mix aerobic-anaerobic energy zone • n x 25 m :40-60s - anaerobic energy zone • long distance swimming with constant velocity

27. Practical Application of Strategy I for Runners • Using of running sets: • n x 1 mile :60s, n x 800 m :45s - aerobic energy zone • n x 400 m :60s, n x 200 m on 1min 30s - mix aerobic-anaerobic energy zone • n x 100 m on 1:30 - anaerobic energy zone • long distance running with constant velocity

28. Sets for Swimmers • Examples of sets for sprinters: • n x 12.5 m on 60 sec • n x 25 m on 40 sec • n x 50 m on 1:30 sec • Examples for middle distance swimmers: • n x 50 on 1 min • n x 75 m :30 sec • n x 100 m :30 sec • Examples for distance swimmers: • n x 100 m :15 sec • n x 200 m :20 sec • n x 400 m :20 sec.

29. Sets for Runners • Examples of sets for sprinters: • n x 30 m on 1:30 • n x 50 m on 2:00 • n x 60 m on 3:00 • Examples for middle distance runners: • n x 200 on 2:00 • n x 300 m 3:00 • n x 400 m 4:00 • Examples for distance runners: • n x 400 m 2:00 • n x 800 m 4:00 • n x 1000 m 5:00

30. Benefits of Test Sets in Strategy I • Test sets n x … : • improve very well work capacity in prescribed energy zone • monitor of working capacity, which helps to make decision regarding adaptation of athletes to this type of workload • If progression in test sets slows down or stops, increase of workload volumes should slow down or stop as well

31. Training in Strategy I • Using this strategy, creates a positive change in aerobic work capacity such as: • a reduction in HR max • a faster HR in recovery • an increase in VO2 max • a lower lactate max • better lactate clearance. • It also reduces potential of overtraining and injuries because of the gradual increase in work capacity (not in the exercise intensity!) • Extensive training method versus intensive

32. Rate of Adaptation in Strategy I • Rate of adaptation in Strategy 1 depends on a number of parameters: • age, gender, distance orientation, duration of season, supposed workload volume, current condition, best performances in last season, and goal. • For younger athletes training in Strategy 1 should be shorter because of faster adaptation, quicker recovery, more seasons a year, and fun to compete.

33. Strategy II (Competition Phase) • Constant number of repetition in training sets • Distance of each repetition is the same • Exercise intensity (speed) progressively increases • Rest interval can be longer to stimulate exercise intensity • Reduce of workload volumes in all energy zones • Exercise intensity (speed) increases up to 6-7 weeks

34. Strategy II (Competition Phase) • For Strategy II, the focus is to have the same number of repetitions in a set; however, athletes try to increase their exercise intensity (speed) in the set. • Depending on the set and number of repetitions, athletes can train in all energy zones. • This strategy is very effective for the second part of season and taper as it utilizes the accumulated volume of working capacity during strategy I to the exercise intensity (speed).

35. Strategy II (Examples from Swimming) • For example, athletes could swim a set of 6 x 12.5 m in zone SP3 (sprint, creatine phosphate), or a set of 4 x 200 m in zone EN2 (mix aerobic-anaerobic). • In this training strategy, work capacity (or swimming speed in set) increases for a period of 6-7 weeks. • As the velocity doesn’t increase, or increases very slowly, using of Strategy II is no longer effective.

36. Swimming Velocity in Strategy II

37. Strategy II (Competition Phase) • Using Strategy II, there are following changes in anaerobic work capacity such as: • an increase in HR max • a slower HR in recovery • an increase in lactate max • a slower lactate clearance. • Using this strategy in sets simulates competitive conditions.

38. Practical Application of Strategy II (Swimming) • Using of swimming sets: • 3 x 400 m :20-30s, 4 x 200 m :15-20s - aerobic energy zone • 4 x 100 m :15-20s, 6 x 50 m 1min - 1min 30s - mix aerobic-anaerobic energy zone • 8 x 25 m :40-60s – anaerobic energy zone • 6 x 12.5 m :30s – sprint, creatine phosphate energy zone • Time trials on various distances

39. Practical Application of Strategy II (Running) • Using of running sets: • 3 x 1000 m :60s, 4 x 800 m :40s - aerobic energy zone • 4 x 400 m :60s, 6 x 200 m on 1min 30s - mix aerobic-anaerobic energy zone • 8 x 200 m :60s – anaerobic energy zone • 6 x 100 m :90s – sprint, creatine phosphate energy zone • Time trials on various distances

40. Sets in Strategy II (Swimming) • Examples for swimming sets for sprinters: • 8 x 12.5 m on 60 sec • 6 x 25 m on 40 sec • 4 x 50 m on 1:30 sec • Examples for middle distance swimmers: • 6 x 50 on 1 min • 4 x 75 m :30 sec • 4 x 100 m :30 sec • Examples for distance swimmers: • 8 x 100 m :15 sec • 6 x 200 m :20 sec • 4 x 400 m :20 sec.

41. Sets in Strategy II (Running) • Examples for running sets for sprinters: • 8 x 30 m on 1:30 • 6 x 50 m on 2:00 • 5 x 60 m on 2:30 • Examples for middle distance runners: • 6 x 100 on 1:30 • 4 x 200 m :60s • 4 x 400 m :90s • Examples for distance runners: • 8 x 400 m :60s • 6 x 600 m :60s • 4 x 800 m :90s

42. Benefits of Test Sets in Strategy II • Test sets with constant distance: • improve exercise intensity (speed) in prescribed energy zone • monitor exercise intensity (speed), which helps to make decision regarding utilization of accumulated working capacity to this type of workload • If exercise intensity (speed) doesn’t increase during the taper (Strategy 2), workload volumes/ intensities should be adjusted

43. Training Design in Strategy II (Taper) • Workload Design in Strategy 2 depends on a number of parameters • age, gender, distance orientation, duration of phase, workload volume in preparation phase, current condition, best performances in last season, and goal. • For younger athletes the Strategy 2 should be shorter because of faster adaptation, quicker recovery, and more seasons a year.

44. Seasonal Plan Structure

45. Seasonal Plan Structure • Preparation period (accumulation of working capacity – Strategy 1) for sprinters should be shorter, than for distance athletes: • 12-14 weeks vs 16-18 weeks • Competition period (utilization of working capacity to exercise intensity/speed – Strategy 2) for sprinters should be longer, than for distance athletes: • 6-8 weeks vs 3-5 weeks

46. Number of Repetition in Test Set with Constant Swimming Velocity

47. E-COACH FOR SWIMMINGTraining Design Software www.globsport.org

48. TRAINING DESIGN COMPUTER PROGRAMS IN SWIMMING • Based on tracking of thousands of athletes the comprehensive models of adaptation were developed. These models were the basis for our training plan designers: • Tra Plan (1988) • Weekly Designer (1990) • Tra Plan 2 (1992) • On-line Training Plan Designer (1998) • Seasonal Plan Designer (2005) • E-Coach for Swimming (2008)

49. E-COACH • Software uses individual data to design and describe the workloads up to 7 energy zones • In addition, E-Coach designs dryland volumes and the anticipated progression in selected test sets during the season

50. E-COACH • E-Coach selects total volumes, intensity, optimal rate of workload progression and reduction during the taper based on: • Age • Gender • Event • History of training • Individual Parameters (best results from last season, current condition, goal, etc.)