Evidence Based Heart rate Training "How do you Prepare your Sport Teams Metabolic Training

Program?"

By Marcelo Aller B.S, CSCS, HFI, CPT

What separates the best from the rest?

WORK

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Evidence based decision making philosophy

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A day in a Coaches life experience ….

Rev

iew

Predicted Match Difficulty

Plan training load

Monitor Training Load

Opposition Week Match Location

“Planning and Monitoring Training Loads During the Competition Phase in Teams Sports” NSCA 2007 Journal V29 4 pg 32-37

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•Manage training for the team and individuals •optimize recovery due to traveling, tournaments etc. •prevent overtraining and under training •avoid injuries

Company Confidential

Main challenges in team sports

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The goal is to win!

• Why is fitness important in sports? • Why is it important to understand the energy demand of my offense/defense?

• Why is it important to know the demand of intensity put out by the team and by player?

• Why does knowing fatigue have a relationship to wear and tear( injuries).

• What is the indicator…. HR

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HR is a valuable tool!

1. Measure the fitness level by heart rate 2. Define demands of game 3. Monitor Fatigue 4. Clearly define the aim of practice (work to rest ratio). 5. Educate the athlete by trending and tracking information will help in

developing a winning game plan. 6. Train each individual not everyone same way. one size does not fits all!

“What gets measured gets done!”

The energy systemATP-PC- •Short burst of powerful work •Less than 12 seconds in duration •With out Oxygen •Produces high levels of waste (CO2-Lactic Acid)

Lactate/Lactate Threshold- •Capacity to perform high-intensity work •Up to 3 minutes in duration •With out Oxygen •Produces high levels of waste (CO2-Lactic Acid)

Aerobic- •Sustained capacity to do work •Over 3 minutes in duration •With Oxygen •Critical to the recovery of anaerobic work (alactate, lactate Threshold), during activity, O2-Co2 Exchange System

What is V02 max?

What is Trainable?

HR recovery

Tactical metabolic trainingTactical metabolic training (TMT) for team sports

refers to training specifically to prepare athletes for what the sport demands in “game day” efforts

Key ideas of tactical metabolic training• Tactical refers to the training to enhance the

anaerobic system . Tactical metabolic training is based on two integral concepts: time motion analysis and running intervals on an actual court or field in which the sport would be played .

• In designing a metabolic program specifically at the number of high intensity efforts, sub maximal-intensity efforts, duration of efforts, number and length of intermittent stops in play and timeouts

Where to start?

• Test and RETEST. – V02 – BM – Body fat % – HR Max – Peak Vo2

What is Goal of TMT? • Increase Vo2 • Increase Anaerobic

Threshold • Increase Lactate

Tolerance • Fast recovery

Testing options

30-15 test

Results

Results

Why the 30-15 test?

Key target for energy system development in Team Sports

• The energy systems are split into two systems: aerobic and anaerobic. The anaerobic system can be divided into two sub-systems.

• The two subsystems of the anaerobic system are the alactic system (lactic acid is not formed) and lactic. These sub-systems regenerate ATP at high rates, resulting in large muscle power output .

Practical application

Step by Step Process

Athletic performance trainingStep 1 Determine Vo2 , Target zones and sports bench mark Own index- a 6minute fitness index based on heart rate variability that establish VO2

Multistage testing protocol- a shuttle run test ( suggested test YOYO) for Vo2 score

30-15 test- CV for interval training

Kavornen formula- MHR: maximum Heart rate RHR: resting heart rate Heart rate Formula (MHR-RHR * 65%)+RHR= ____% (MHR-RHR* 75%)+RHR= ____%

Maffetones Formula for anaerobic threshold 180- age +5 for athletically active 180-age-5 for athletically inactive

Sport specific testing Using a game Exertion count as a benchmark for practice.

Step 2 Locate target heart rate numbers

Step 3 Familiarize your self with 5 sports zone

Intensity

% of

Hrmax

example

duration Physiological Benfit/Training Effect

Target Zone

Tones the neuromuscular system

Zone 5 90-100% 0-2 minutes Increases maximum sprint race speed

Increase anerobic tolerence

Zone 4 80-90% 2-10minutes Improve high speed endurance

Enhance aerobic power

Zone 3 70-80% 10- 40minutes Improve blod circulation

Increase metabolism, Increase aerobic endurance

Zone 2 60-70% 40-80 minutes Strengthens body so that it tolerates higher intensity training

Helps and speed up recovery aftr heavier exercise

Zone 1 50-60% 20-40 minutes

Types of Training• Interval training • High Intensity Continuous Endurance training • Recovery training • Vo2 Development

Closed VS Open

Energy System Time Distance/ Drill

Intensity Pace Work Rest

ATP-PC 1-15 sec 80 meters or less Agilities

Short Intervals Short shuttles

85%-95% 95-100% 1 3

LA-ATP-PC 15-60 sec 20-80 meters Medium intervals/ shuttles

80%-85% 95-100% 1 3

Lactate 1-2 minutes 150-300 meters Long intervals

76%-80% 95-100% 1 2

Aerobic short 2-6 minutes 300-600 meters Short distance runs

66-75% 95-100% 1 2

Aerobic Long

20+ minutes Distance runs, Bike 61-65% n/a 1 1

Recovery 1-10 minutes Dynamic warm up Tempo run

50-70% n/a 1 1

*ATP/PC/LA system account for 80% of the energy used in sports *Lactate system accounts for 20% of distance *Recovery is critical

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HEART RATE AND EXERCISE INTENSITY IN SPORTS- CASE STUDY

Physiological variables predictive of performance during intermittent sports from Bangsbo et al 1994

Explosive Strength Speed

Agility Ability to recover quickly between short and intense exercise bouts

BODY COMPOSITION AND PHYSICAL PERFORMANCEDURING A NATIONAL COLLEGIATE ATHLETIC

ASSOCIATION DIVISION I MEN’S SOCCER SEASON in Journal of Strength and Conditioning Research, 2006, 20(4), 962–970 by RICARDO SILVESTRE et al

• Conclusion: A correct combination of soccer-specific practices and strength and conditioning programs can maintain and develop physical performance, allowing a soccer athlete to perform optimally throughout pre-, in-, and postseason play.

10yd sprint

1.51.625

1.751.875

2

3/1/02 4/29/02 12/12/02 4/30/03 12/2/03 4/27/04 12/1/04 3/21/05 8/15/05

40yd sprint

4.54.675

4.855.025

5.2

4/13/02 8/12/02 2/20/03 8/12/03 2/26/04 8/10/04 2/3/05 4/29/05 38687

Vertical Jump

20

22.5

25

27.5

30

5/3/02 37741 4/27/04 2/3/05

VO2max

54

56.5

59

61.5

64

1/29/02 1/28/03 5/5/03 12/2/03 4/28/04 9/29/04 4/28/05 9/29/05

Soccer Typical Training methods

• (From Pg 1454 in the Journal of Strength and Conditioning Research by Alexandre Dellal et al)

The critical learning points is that in the nature of a small sided match will help develop similar fitness to standard interval running programs and be practical in application in season (2).

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American College Football:

•4 quarters, 15 minutes each, divided into 2 halves •Clock is not continuous (3-4 hours to play a contest) •Multiple time stoppages •60-80 plays per half •The average play lasts 6-8 seconds with 50 second maximum between plays

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Summer Conditioning

June Jul Aug Sept Oct Nov Dec Jan Feb Mar Apr May

Winter Cond

Spring Prac

Off

Summer Cond

Pre-sea

Season

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Agility and sprinting protocols that the kids are spending upwards of 20-35 minutes in a very high heart rate intensity level with little or no recovery to aerobic levels. It is also apparent that the speed level of

the exercise drops as the sessions progresses.

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Most teams have a need for maximal development of short-term explosive speed, high alactic and anaerobic capacity, rapid lactate turnover, and maximal development of fast twitch IIb fibers. My impression is the type of training heart rates I am seeing are actually counterproductive and actually serve to decrease anaerobic capacity and decrease Type IIb muscle training because of the amount of time spent at lower speeds at or near anaerobic threshold.

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Some coaches use 18 x 110 yard shuttles at sub maximal pace with 30-45 seconds rest as the bellwether criteria for optimal condition at the beginning of training camp.

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Summary

•Polar HR monitoring can be a useful adjunct in the analysis of football conditioning •Fitness testing to identify maximum HR is essential •The majority of summer conditioning is conducted at heart rates above the anaerobic threshold without suitable recovery period

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Unintended consequences

•This type of summer conditioning may unitentionally prepare football athletes for the rigors of pre-season football practice when conditions are hot, practices long, and rest periods short •This type of training may detract from explosive power development •“Punishment drills” markedly impact the athlete’s ability to complete the drills •High anaerobic activity without suitable recovery time as seen in summer conditioning, in all likelihood, increases the risk of adverse cardiovascular events and musculoskeletal injury

Sample sessions

Using technology

Using a HRM to train your athletes individually

Team Solution

Excel tracking system

Excel

Excel

Indicators of overtraining

Using Heart rate as method to measure Training Load

Trimp Scoring

Individual report

Player position comparision

Team summary

Thank you

• Marcelo Aller National Athletics Account Manager

Marceloaller@polar.fi 516-448-6870 Polarusa.com