ESD Programming Flashcards
describe esd prescription: # of sets
intensitydependent (n/a for continuous efforts)
describe esd prescription: distance, time or reps
intensity dependent
describe esd prescription: rest
less for aerobic/more for anaerobic
describe esd prescription: load
body weight (* not in notes but can also do external load)
describe esd prescription: intensity
variable-
zone1: least intense
zone 6: most intense
describe esd prescription: frequency
1-6 sessions/week
- how many of the zones are power dependent?
3
how often can esd be performed?
everyday in theory
describe esd considerations (how often zone 1 and 2 can be performed)
zone 1 & 2: less demanding on the body
- can be performed on back to back days with caution
describe esd considerations (how often zone 3 and 4 can be performed)
zone 3 and 4: 1 day rest between training sessions
- depends on intensity level
describe esd considerations (how often zone 5 and 6 can be performed)
zone 5 and 6: highly demanding on anaerobic system (*atp pcr on tail end)
- subject to neural fatigue due to high velocities
- best to give 48-72 hrs between anaerobic sessions
- can be followed with workouts in zone 1 or 2
why is it good for zone 5 and 6 workouts to be followed by zone 1 or 2?
the worst thing you can do is be sedentary
- can flush metabolites by moving
describe the principle of specificity in terms of ESD
- demand
- sport-specific (ie. field sport is ok for running based)
- applies to velocity and intensity
- balance
*just because field sport athlete, doesn’t mean they always need running based conditioning
progression is best - describe the overload principle
- applies to many training domains
- adaptations to stimuli
- prevent plateau effect in training
- progress training challenge
- volume: sets, distance, time, rest etc.
- work to rest ratio, can change rest time to make it harder
we need to create a foundation first, what does this mean
aerobic base first, then anaerobic and then atp/cp
* if you don’t have aerobic baseline fitness, will take longer to recover
describe progressions (create a foundation)
- progressively overloaded
- athlete must establish a base first
- increase speed and intensity
- improve aerobic performance
describe zone 3 in terms of primary energy system, what it is important for, lactate and hr range
anaerobic lactic
40%- aerobic
60% - anaerobic
important for: recover within bouts of play or training
lactate: 6-14
hr: 92-95
describe zone 4 in terms of primary energy system, what it is important for, lactate and hr range
anaerobic lactic
20% - aerobic
80% anaerobic
important for recovery within sets or bursts of power
lactate: 11-22
hr: 88-100
describe zone 5 in terms of primary energy system, what it is important for, lactate and hr range
atp-cp
6% aerobic
94% anaerobic
important for ability torepeat high power output
lactate: 8-11
hr: 95-100
describe zone 6 in terms of primary energy system, what it is important for, lactate and hr range
atp-cp
2% aerobic
98% anaerobic
important for ability to reach max power
lactate: 5-8
hr: 95-100
describe zone 3 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets
rpe: 18
rpe SF: very hard
W:R ratio: 1:5-1:3
Duration: 30-60s
rest: 2.5-5 min
sets: 8-12 min
describe zone 4 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets
rpe: 19
rpe SF: extremely/very hard
W:R ratio: 1:6-1:4
Duration: 12-30 s
rest: 1-3 min
sets: 8-12
describe zone 5 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets
rpe: 20
rpe SF: extremely hard
W:R ratio: 1:12-1:6
Duration: 7-20 s
rest: 1-4 min
sets: 10-20
describe zone 6 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets
rpe: 20
rpe SF: extremely hard
W:R ratio: 1:20-1:10
Duration:3-6 s
rest: 30s-3 min
sets: 15-30
describe the 5 step process for program designb
1) select exercise mode
2) determine training frequency
3) manage training intensity
4) determine exercise duration
5) exercise progression
what does into selecting exercise mode?
type, specificity, modality
what goes into determining training frequency?
session number, in season/off-season, training age
what goes into managing training intensity
hr range, blood lactate, % velocity/time, perceived exertion
what goes into determining exercise duration?
minutes, dictated by goal, coach’s responsibility
what goes into exercise progression
intensity/duration relationship, inc intensity = dec duration
- training impact
when programming esd, how are reps determined
reps: measurable (time, distance etc.)
intensity -main factor that determines the number of reps performed
- zone 1: less intense, longer time/distance duration
- zone 5 or 6: higher intensity, less duration
when programming esd, how is rest determined
rest: depends on work intensity
- aerobic: less/no recovery, all work is continuous
- anaerobic: longer recovery, more breaks
when programming esd, how is loading determined
loading: typically body weight through movement
- some alternatives to body weight: bike resistance, weights
describe slow, long distance aerobic programming
- training is longer than race distance - 30-120 mins at ~70% v02 max
- good for developing base level conditioning
- inc. duration/recovery time
- type 2x to type 1
- disadvantages: *take long time, joints under stress
describe pace/tempo training
- training= competition intensity or lactate threshold >70% v02max
- STEADY or INTERMITTENT
describe steady pace/tempo training
- 20-30 mins
- continuous
- at lactate threshold
- inc. movement economy
- inc. lactate threshold
describe intermittent pace/tempo training
- short intervals
- rest periods
- at lactate threshold
describe interval training
- training intensity is greater than pace/tempo- 3-5 mins at v02max
- work:rest = 1:1
- greater time spend near v02 max = inc. vo2 max
- anaerobic metabolism
- most effective with solid base of aerobic training
describe repetition training
- highest training intensity level - 30-90 seconds > v02max
- work:rest = 1:5
- 2-3 day rest periods between training sessions
- anaerobic metabolism
- improve capacity and tolerance of anaerobic metabolism
describe zone 1: aerobic capacity
- equal work to rest ratios (1:1 or 1:2)
- example: 30 sec on 30 sec off
- circuit based training
- full body finisher
describe zone 2: aerobic power
- work to rest ratios of 1:2-3
- ex. similar to the above with an increase in intensity
- full body finisher with jumping
describe zone 3: anaerobic lactic capacity
- work to rest of 1:3-5
- ex. repeat shuttles of around 40-60m (30 sec)
describe zone 4: anaerobic lactic power
- 1:4
- ex. 15 sec movement wiht 60 sec off (resisted shuffles)
describe zone 5: atp capacity
- 1:6-8
ex. repeat sprint shuttles, greater duration, more sustained
describe zone 6: atp power
- 1-8+
ex. all out linear sprint, longer distances, more rest - spring training
