lecture 3- training and periodization Flashcards
roles and responsibilities of the coach
- overall aim: foster participant’s healthy development
athlete, patient, client outcomes (4 C’s)
- competence
- confidence
- correction
- character/caring
athlete, patient, client outcomes (4 C’s)- competence
- technical skill development… quality repetition
athlete, patient, client outcomes (4 C’s)- confidence
- positive self-worth and self-efficiency… perceived confidence
athlete, patient, client outcomes (4 C’s)- correction
- self and others–> enhancing sense of belonging
athlete, patient, client outcomes (4 C’s)- character/caring
- moral development, integrity, self-respect
- access for all, tolerance of differences
forms of coaching:
- instructor/teacher
- participation coach
- performance/development
- coaching development
instructor/teacher
- basic instructions to beginners–> rehab
participation coach
- low-level competition, intramural
- participation over performance ***
- goal is to maximize the number of people engaged in recreational activities or even taking recreational activities up to a low-level competition
performance/development
- clubs, high school, academies
- successful performance over participation
coaching development
- commitment to life-long learning
- always know more about the activity than the A/P/C
- not super necessary to know everything but over time you gain knowledge
Principles of Training- planning
- failing to plan is planning to fail
- plan ahead for success; no plan is needed for failure
- planning is key to success in everything
training principles: overload
- triggering physiological accommodations
- short term changes in physiological and physical profile
- how? apply a volume and/or intensity to trigger these physiological accommodations
training principles: recovery
- very important
- purpose is to allow physiological restoration*
- overload causes stress, when we remove the stress we need to allow the body to heal from it
- need recovery within and between sessions
- diet? - protein vs carbs? meal timing? - ensure a consistent balance between the 2 and provide the body with these 2 important macro-nutrients, particularly after training sessions
3) specificity
- reductionist approach
- breaking down complex movements. into parts
- focused development on individual parts
- isolated focus on a particular skill or task
Cross training
- non-specific training–runners will cycle/swim
- injury recovery, variety, fitness maintenance
training principles: reversibility
- de-training response, enforced rest
- due to injury, illness, transition phase (phase that occurs between the end of a competition phase and the beginning of the next season/prep phase)
- goal: minimize reduction in fitness… strength, endurance, etc
training principles: individuality
- NOT time efficient for team sports
- catering a program that suits the specific APC
- what works for one person may not work for another person
- focus on one person takes time
- key considerations:
- recovery dynamics
- initial fitness level prior to program
- response to environment (altitude, temp) - everyone responds differently
- nutritional preferences
- previous/existing injuries
periodization objectives
- strategic planning
- training monitoring
- “period” …describing a portion or division of time
- establishing phases of training that are centered around physical and physiological development
- focus –> biomotor abilities; development of strength, endurance, speed, flexibility
Phases of periodization
1) preparation
2) competition - athletes engage in games, tournaments, meets, etc,
3) transitions: after competitions have ended, it transitions the athlete into the next preparation phase for the next competitive season
periodization; lognest vs shortest periods
- the longest phase is the preparatory phase
- the shortest phase is the transition phase
periodization phases; preparation
- general preparation: physical fitness foundation
- specific preparation: transition from general exercises to exercise that start to mimimic development of skills for specific competitive phases
periodization phases; competition (pre-comp)
- pre-competition: training starts to take on a pattern that mimics the actual task completed in the competitive phase
periodization phases; competition - competitive
- competitive: defined by the maintenance of the fitness that was developed primarily in the prep phase and transitioned into sport specific fitness levels
periodization phases; transition
- period of de-training–> volume and intensity are decreased, but not eliminated
microcycles
- length: ~1 week
- shortest intervals of time
- a number of microcycles= macrocycle
macrocycle
- short series of training cycles (~3-6 weeks)
periodization- gen prep, spec. prep, pre comp, main comp, and transition (intensity)
- intensity is lowest at prep phase- as training continues to move, intensity increases
- as volume decreases, intensity increases and technical focus also increases
- technical ability needs to increase so they can peak at just the right time (end of competitive phase)
periodization principles: 4 levels of preparation.
1) physical
- development of biomotor abilities
- objective is to increase work capacity/functional potential
- foundation: general prep phase
- maximize volume and work capacity
periodization principles: 4 levels of preparation.
2) technical
- skill acquisitions and development–> high efficiency
- ex; cyclical activities… efficiency and long-term energy turnover
- ensure task becomes biomechanically sound
- physiologically efficient so when an athlete is executing some type of skill, not engaging in extraneous movement, that cost of energy isn’t contributing to the overall task being performed
- efficient= energy turnover is maximally dedicated to fuelling intended tasks
- managing fatigue better
- learning and skill formation
periodization principles: 4 levels of preparation.
3) tactical
- strategy… large scale, long period of time
- tactics… specific plan/exercises from general strategy
periodization principles: 4 levels of preparation.
4) psychological
- stronger physical base, the self-confidence will likely place them in a more psychological state
biomotor abilities: different aspects of fitness
- strength (max strength)
- endurance (anaerobic and aerobic)
- speed (max speed)
- power
- coordination (specific coordination)
- agility
- mobility
- flexibility (full ROM and max functionality)
muscular endurance comes from?
- strength and endurance
speed endurance comes from?
- speed and endurance
agility comes from?
- speed and coordination
mobility comes from?
- coordination and flexibility
power comes from?
- max speed and max strength
principle of individuality
- focus on the individual A/P/C
- adjusting the progression to the individual
principle of individuality : assumptions
assumptions:
- all APCs have the same basic physiology but varying rates of:
- metabolic rates (glycolysis and ETC)
- protein synthesis and/or degradation
principle of individuality factors to consider: genetics
- genetics: upper limit for biomotor abilities
- there’s always a limit
principle of individuality factors to consider: - learning capability
- learning capability - high variable
principle of individuality factors to consider: work capacity
- work capacity depends on:
- chronological and biological age–> exposure to and experience of engaging in activities
- multi-lateral development
- volume vs intensity
principle of individuality factors to consider: training dosage and rate of recovery
- work bout, session, or phase
principle of modelling: purpose
- designing training according to sport/work requirements
- goal: mimic competitive environment they will be in (specific sport environment)
- must be reliable- consistent with competition
principle of modelling: training goal
- low error rate; try to perform all tasks to the same level, quick correction to errors
principle of modelling: prerequisites to principle application
- specifics of sport… how many competitions, competition structure
- volume and intensity balance
- energy system contribution - anaerobic/aerobic %
example: rowing (20/80% anaerobic/aerobic) - model training focus to energy systems and competition profile
principles of progressive increase of load: optimal loading is key.
1) standard loading
- early accommodation… plateau
- beginners adapt mcc quicker due to learning effect
principles of progressive increase of load: optimal loading is key.
2) overloading
- linear increase
- allows for very little time for accommodation and learning
- risk of overtraining - detrimental
principles of progressive increase of load: optimal loading is key.
3) progressive increase (stair-like)
- 3 components: load increase, adaptation, regeneration
- unloading purpose is to avoid long term and cumulative fatigue
- unloading allows for recovery
- volume and intensity
- unloading is referred to as regenerative phase - working at a lower intensity than you’re used to
principle of progressive increase of load - when to see improvements
- general periods of accommodation
- flexibility: 2-3 days- fastest accommodating
- strength: 7 days - due to learning
- speed: 1-2 weeks (coordination coupled with strength and flexibility)
- endurance: 3-4 weeks, (physiological and metabolic accommodations take the longest)
principle of progressive increase of load: how to increase load?
- increase frequency of training: 3 days/ week up to 4-5 days/ week (sport/activity dependant)
- increase volume of training: 6 miles/session up to 6.5-7miles/ session.
- increase density of training: increasing # if reps per unit time or decreasing rest intervals (can be detrimental with strength training)
- increase intensity of training: velocity, load, increasing difficulty of task
periodization: overcompensation: timing
- aerobic: 6 hours
- speed/power: 12-24 hours
- if fatigue is high: 24-48 hours
periodization: overcompensation- ideal
- each training session, overcompensation increases due to adequate rest
periodization: overcompensation- non-ideal
- each session, overcompensation decreases- not allowing involution (homeostasis)
- overtraining possibility
- fatigue accumulation
- depends on magnitude of fatigue stimulus
overcompensation model: goals
- stimulate a postitive accommodation
- minimize possibility of over-training
overcompensation model: strategies
- aim for alternating intensities (between training sessions)
- critical level of fatigue… NOT exhaustion
- physiological challenge… aerobic system?
periodization principle: Microcycles- guidelines
- length is ~1 week
- guidelines;
- focus on technical work early in the cycle-less fatigue
- sequence: technical, anaerobic, speed/power, strength, endurance
- rest intervals: individualized whenever possible
periodization principle: Microcycles- approach #1
1) set criteria (objectives)
- parameters: # of sessions, volume, intensity, complexity
periodization principle: Microcycles- approach #2
2) assign different objectives/ day/ session
- alternate intensities throughout week
- incorporate recovery sessions
periodization principle: Microcycles- approach #3
- 3) set type of microcycle
- developmental, tuning, maintenance, transition phase
periodization principle: Microcycles- approach #4
- 4) set the absolute workload
- identify components of training
periodization principle: Microcycles- approach #5
- 5) set relative level of effort
- set up for overcompensation and peaking
periodization principle: Microcycles- approach #6
- 6) set testing or competition days
- “backwards” approach - establish competition days
periodization principle: Microcycles- approach #7
-7) incorporate progressive increase in load
factors affecting force generation
- motor unit recruitment: activate and improve slower M.U’s
- motor unit rate coding- frequency they are activated
- motor unit synchronization
- muscle fibre type (fast vs slow) - aerobic is slow, anaerobic is fast
- stretch shortening cycle
- neuromuscular inhibition - inhibitory signals
types of strength: general strength
- overall force generating ability, non-specific
types of strength: specific strength
- force application- specific to a given sport/activity
- specific preparation phase
types of strength: power
- ability to generate force at high velocities- force-velocity curve
- specific preparation phase to pre-competitive
types of strength: max strength
- force generated during a maximal voluntary effort
- exercise specific
- objective during general prep phase
types of strength: endurance
- generation of force repetitively over an extended period of time - relatively low intensity
types of strength: absolute strength
- amount of force that can be generated- body weight independent
types of strength: specific strength
- ratio between maximum strength during a particular exercise and body weight
rest intervals
- period of time in between sets of resistance exercise
- max strength development: 2-5 mins, sometimes longer
- power development: 3-5 mins
- muscular endurance: 1-2 mins- lower intensity training for fatigue resistance
