interval training part 1
TRANSCRIPT
![Page 1: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/1.jpg)
Interval Training Part 1 3/2 | Dean Golich
![Page 2: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/2.jpg)
Dean Golich
Optimized Prescription
2
![Page 3: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/3.jpg)
Dean Golich
Range and limits
3
![Page 4: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/4.jpg)
Dean Golich
Aerobic Tracking
4
![Page 5: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/5.jpg)
Dean Golich
Fatigue Resistance
5
![Page 6: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/6.jpg)
Dean Golich
PD after KJ of work
6
![Page 7: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/7.jpg)
Dean Golich
DID YOU GET VOLUME OF INTENSITY RIGHT?
7
![Page 8: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/8.jpg)
Dean Golich
Targeted Physiological Systems
8
![Page 9: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/9.jpg)
Dean Golich
Metabolic
• Splitting of stored Phosphagens
• Non-aerobric breakdown of Carbohydrate
(glycolytic)
• Breakdown of carbohydrates and fats aerobically
– Contribution of 3 systems
– Neuromuscular load
– musculoskeletal strain
9
![Page 10: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/10.jpg)
Dean Golich
Target Training
10
![Page 11: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/11.jpg)
Dean Golich
Physiological Adaptations
11
![Page 12: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/12.jpg)
Dean Golich
Fuel For Interval Time
12
![Page 13: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/13.jpg)
Dean Golich
Fuel With Intensity and Time
13
![Page 14: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/14.jpg)
Dean Golich
High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
14
![Page 15: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/15.jpg)
Dean Golich
Interval Training/High Intensity
Interval Training
Alternating Periods of Relatively
Intense Exercise Interspersed by
Periods of Complete Rest or Lower
Intensity Exercise for Recovery (Martin
Gibala)
15
![Page 16: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/16.jpg)
Dean Golich
Indication of Endurance Capacity
(Mitochondria)
16
![Page 17: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/17.jpg)
Dean Golich
Buffering Capacity
17
![Page 18: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/18.jpg)
Dean Golich
Recovery from Shorter HIT
• Skeletal muscle phosphocreatine recovery in exercise-trained
humans is dependent on O2 availability
Luke J. Haseler, Michael C. Hogan and Russell S. Richardson J Appl
Physiol 86:2013-2018, 1999
18
![Page 19: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/19.jpg)
Dean Golich
General Interval Design
19
![Page 20: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/20.jpg)
Dean Golich 20
![Page 21: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/21.jpg)
Dean Golich 21
![Page 22: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/22.jpg)
Dean Golich
22
![Page 23: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/23.jpg)
Dean Golich
23
High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
![Page 24: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/24.jpg)
Dean Golich
Individual Variability
24
![Page 25: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/25.jpg)
Dean Golich
Correlations of individual responses following 3 weeks of END and SIT.
Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790
![Page 26: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/26.jpg)
Dean Golich
Fig 4. Individual patterns of response following three weeks of training.
Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790
![Page 27: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/27.jpg)
Dean Golich
Interval Structure “Reality”
27
![Page 28: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/28.jpg)
Dean Golich
• The Effect of Different High-Intensity Periodization Models on Endurance Adaptations
• KYSTEIN SYLTA1, ESPEN TKNNESSEN2, DANIEL HAMMARSTRO¬M3, JKRGEN DANIELSEN4, KNUT SKOVERENG4,TROELS RAVN1, BENT R. RKNNESTAD3,
KYVIND SANDBAKK4, and STEPHEN SEILER1 28
![Page 29: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/29.jpg)
Dean Golich
Different Interval Training on TT Performance
TABLE 1. A summary of the five
interval-training protocols.
Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 29
Effects of different interval-training
programs on cycling time-trial
performance
STEPTO, NIGEL K.; HAWLEY, JOHN
A.; DENNIS, STEVEN C.; HOPKINS,
WILL G.
Medicine & Science in Sports &
Exercise. 31(5):736-741, May 1999.
doi:
![Page 30: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/30.jpg)
Dean Golich
Percentage Change in 40km TT
Figure 2-Percentage change in 40-km
time-trial speed (upper panel), peak
sustained power output (middle panel),
and 25-kJ sprint power (lower panel)
after the five interval-training programs.
Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 30
Effects of different interval-training
programs on cycling time-trial
performance
STEPTO, NIGEL K.; HAWLEY, JOHN
A.; DENNIS, STEVEN C.; HOPKINS,
WILL G.
Medicine & Science in Sports &
Exercise. 31(5):736-741, May 1999.
doi:
![Page 31: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/31.jpg)
Dean Golich 31
High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
![Page 32: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/32.jpg)
Dean Golich 32
High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
Intensity
Duration
Recovery Intensity
![Page 33: Interval Training Part 1](https://reader034.vdocuments.site/reader034/viewer/2022042302/625ab6a99c4556119d56892c/html5/thumbnails/33.jpg)
Dean Golich
12x50/10 110% Mftp 12min
10x4020 120% Mftp 10min
8x30/30 150% Mftp 8min
33