exercise prescription performance 2006

8/12/2019 Exercise Prescription Performance 2006

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Exercise Prescription

Performance Fitness


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Periodization

Plan for different periods of competition

Training cycles

Macrocycleentire year (for example)

Mesocyclespecific focus on physiologic

system

Microcyclesmaller cycles with more specifictraining elements


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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


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Base Phase

Frequencydaily*

Intensity50 -70% HRR (VO2R)*

Timeever increasing


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Base Phase

Endurance Training Manipulation

LSDlong slow distance

Long work periods (intervals)

Short rest periods (intervals)


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Mesocycles

2. Build Phase (early season training)

Focus

Aerobic conditioning Strength

Tolerance

Physiologic goals

Aerobic % of VO2max increase (lactate threshold) LA shuttling/removal improvement

More FT muscle fiber recruitment


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Build Phase

Frequency1 - 3 x per week

Intensity7085 %

Timevaries to simulate event and develop

psychological tolerance to discomfort


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Build Phase

Tolerance Training Manipulation

Moderately high intensity (just above OBLA)

Moderate duration1 min to 10 min

Recovery intervals to work duration


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Build Phase

Tolerance Training Manipulation

Example: Running

4 x 1000 meters w/ 400 meter jog between



Fartlek (Speedplay): varied on and off

Cut-downs: 3, 2, 1s

3 min on, 2 min off

2 min on, 2 min off

1 min on, 1 min offimmediate repeat


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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


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Speed Phase

Frequency -12 x per week

Intensity90 % - supra-maximal

Timeshort duration (< 1:00)


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Speed Phase

Speed Training Manipulation

Very high intensity

Short duration

~ Complete recovery

Recovery intervals = 2 x to 10 x work interval


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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 50s w/ 1:00 rest between


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Mesocycles

4. Competition Phase

Focus

CompetitionA events

Maintaining top speed

Physiologic goalsMaintaining FT recruitment

Recovery


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Competition Phase

Frequencydaily trainingweekly comp.

Intensitytraining mimics races

Timeshort duration


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Competition Phase

Competition Training Manipulation

Taper

Reduced volume

Maintained intensity

Competition is highest intensity

Skill component refinement (ex: swim turns)


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Mesocycles

5. Postseason (active rest)

Focus

Psychological recovery

Physiological recovery

Not losing all fitness

Physiologic goals

Maintaining some conditioning


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Postseason

Postseason Training Manipulation

Frequencyevery other day

Intensity50% or lower

Time3060 min


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Postseason

Postseason Training Manipulation

Alternate conditioning activities

Team Building/Maintenance activities

Example: Any sport

Frisbee football


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Questions?


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End

exercise prescription performance 2006

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