LEC1: Stress Response to Training and Practical Periodization Flashcards
What is stress?
“A stimulus that disrupts an organism from homeostasis”
- a force exerted when one body or body part presses on, pulls on, pushes against, or tends to compress or twist another body or body part; the deformation caused in a body by such a force
- a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation; a state of bodily or mental tension resulting from factors that tend to alter an existent equilibrium
What is periodization?
“Deliberate and systematic programming for an athlete”
- As it relates to training: Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time
- Periodization is a process of planning that enables the utilization of correct loads and adequate regeneration periods to avoid excessive fatigue. Systematic and methodical planning tool that serves as a directional template for coach and athlete. Not rigid but is a framework within and around which a coach and sports science team can formulate a program for a specific situation.
What is the general adaptation syndrome (GAS)?
One factor model that describes the 3 phase response to stress
1. Alarm
2. Resistance
3. Exahustion
Theory of “Supercompensation” = optimal performance
What is supercompensation?
Supercompensation theory states that when an appropriate training load is applied to an athlete, followed by an appropriate recovery, the athlete’s body not only returns to the previous baseline, but supercompensates in order to be prepared for a greater future training load.
Stimulus-Fatigue-Recover-Adaptation Theory (SFRAT)
Suggests that fatigue accumulates in proportion to strength and duration of a stimulus, and then after rest, fatigue is dissipated and supercompensation occurs (performance over time graph)
Stress response, what else is at play?
- Genetics influence 1/2 of the response to training stress
- Prior experiences will shape the magnitude of a stress response
- Planned stress from RT is but one small aspect of Sport Performance
What are the components of a periodized schedule?
- Multi-year preparation (years)
- Macrocycle (months)
- Mesocycle (weeks)
- Microcycle (days)
- Workout (h/min)
What is a multi-year preparation?
Duration: years
Long-lasting systematic athlete training composed of 2-year or 4-year (quadrennial) cycles
What is a macrocycle?
Duration: months
Large size training cycle (frequently annual cycle) that induces preparatory, competition and transition periods
What is a mesocycle?
Duration: weeks
Medium size training cycle consisting of a number of microcycles
What is a microcycle?
Duration: days
Small size training cycle consisting of a number of days; frequently 1 week
What is a workout?
Duration: h/min
A single training session that is performed individually or within a group
What is the Load-Recovery Interaction?
- Fatigue - acute decrease capability
- Recovery
- Supercompensation
- Decrease to pre-load levels
What are the annual training plan design steps?
- Evaluate the previous annual training plan, performance results and test data to determine the athlete’s rate of progress
- Examine the previous annual training plan to determine where problems occurred and try to determine what may have cased them
- Inspect the previous annual training plan to determine which training activities or cycles were successful
- Consult with the athlete to discuss his/her feelings about the overall plan
- Align the annual training plan’s goals with those outlined by the multi-year plan and those determined for the annual training plan being created
- Collect information about the competitive seasons and the number of competitions that the athlete will be participating in and place it on a planning sheet
What are the action steps for designing macrocycles?
- Determine the number of macrocycles needed within the annual training plan
- Subdivide the annual training plan into specific macrocycles
- Subdivide the macrocycle into main periods of preparatory, and pre-competitive and competitive phases.
- Determine the length of the general and specific preparatory, and pre-competitive and competitive phases
- Determine when performance is to be optimized and se the peaking index to indicate it on the annual plan
What are the action steps for designing mesocycles?
- Divide the annual training plan into individual mesocycles
- Determine the training factors to be targeted in each mesocycle
- Sequence and integrate the individual training factors by defining the emphasis
- Estimate the workload pattern for each mesocycle
- Indicate where recovery or unloading weeks are to occur
- Indicate where performance assessments will occur
What are the action steps for designing microcycles?
- Determine the allotted time for training
- Prioritize the training factors based on in each day of the microcycle in the context of the mesocycle
- Note the number of competitions and travel days in the microcycle (which will allow you to perform step 4)
- Determine the type of microcycle to be employed and the number of recovery days
- Orient training so that it aligns with the emphasis detmined in the meso and macrocycles
What is tangible adaptation?
Tangible = higher training load → higher intensity and/or volume = higher fatigue
What is intangible adaptation?
Intangible = skill based OR minimal dose = lower fatigue
Residual Training Effect (RTE): Aerobic endurance
RTE, days: 30+-5
Increased amount of aerobic enzymes, mitochondria number, muscle capillaries, hemoglobin capacity, glycogen storage, higher rate of fat metabolism
Residual Training Effect (RTE): Maximal strength
RTE, days: 30+-5
Improvement of neural mechanism, muscle hypertrophy due mainly to muscle fiber enlargement
Residual Training Effect (RTE): Anaerobic glycolitic endurance
RTE, days: 18+-4
Increased amount of anaerobic enzymes, buffering capacity and glycogen storage, higher possibility of lactate accumulation
Residual Training Effect (RTE): Strength endurance
RTE, days: 15+-5
Muscle hypertrophy mainly in slow-twitch fibers, improved aerobic/anaerobic enzymes, better local blood circulation and lactic tolerance
Residual Training Effect (RTE): Maximal speed (alactic)
RTE, days: 5+-3
Improved neuromuscular and motor control, increased phosphocreatine storage and alactic power
What are the compatible training factors for: aerobic endurance
Strength endurance training
Maximal strength training
Anaerobic endurance training
Technical and tactical training (if done first)
What are the compatible training factors for: anaerobic endurance
Strength endurance training
Aerobic-anaerobic mixed endurance training
Power endurance training
Sprint/agility training
Explosive strength training/muscular power
Muscular strength training
Technical and tactical training (if done first)
What are the compatible training factors for: sprint ability
Maximal strength training
Plyometric training
Explosive strength training/muscular power
Agility training
Technical and tactical training (if done first)
What are the compatible training factors for: maximal strength
Sprint training
Agility training
Explosive strength training/muscular power
Anaerobic endurance training
Technical and tactical training (if done first)
What are the compatible training factors for: Explosive strength/muscular power
Sprint training
Agility training
Maximal strength training
Plyometric training
Technical and tactical training (if done first)
What are the compatible training factors for: Technical training
Any emphasis as long as it is performed after the technical work
What are the compatible training factors for: tactical training
Any emphasis as long as it is performed after the tactical work
Variables that influence training response
- Training-loading parameters
- Epigenetic predispositions
- Legacy of previous stress exposures (including training history)
- Transient biological, psychological, and emotional states
- Transient social and environmental variables
By extension of the variables that influence training response, we can conclude that:
- Individual athletes will respond differently, to one another, to identical training sessions
- Identical sessions performed by an individual will always elicit a unique training response, for that athlete, depending on transient functional states of component subsystems
- Group-based patterns and observations may be highly misleading when generalized to individuals
- It is highly improbable that there are “best” patterns, time frames, or progression and/or loading schemes validly applicable across training contexts
How to “work with who is in front of you”
Limit when extrapolating findings from context-specific research to inform programming decisions
Ongoing micro-audits of your program and athlete response
How to decide when it is time to deviate?
- Coaching opinion and perspectives
- Regular trend analysis of collated data
- Habitual objective and subjective monitoring
Paradigm - Process - Plan
