Uploaded by Ty Ruskin

Assessment 2 - Training Guide

Assessment 2 - Training Guide
By Tyler Ruskin
Findings from assessment 1:
High VO2 max - 84 ml/kg/min
Efficient running economy - 180
Lower lactate threshold - 68 ml/kg/min
Maximal strength: 60kg 1RM Back Squat
Training Guide
Focus on pre-competition and post-competition
training and using reverse linear taper method.
Altitude training
HiLo Training (Stray-Gunderen, et al. 2001)
Strength training (at altitude)
Increase of 5% (Feriche, et al. 2014)
Muscle fibres
Continued acclimation
Increase buffer capacity (Kayser, 1996)
Reverse Linear Tapering/Periodisation
High intensity, low volume to low
intensity, high volume.
Why not linear? (Rhea, et al. 2003)
Optimal supercompensation
Typical mesocycle
4 aerobic sessions (Tjelta, 2016)
1-2 strength sessions
Recovery Strategies
Active recovery (Mohammed, 2016)
Continued blood flow to muscles
ATP & Glycogen resynthesis
Increased lactate removal
CHO Consumption (Dalleck, 2017)
Stimulates muscle glycogen resynthesis
1.2 g/kg/min
Cold Water Immersion (Ishan, et al. 2016)
Reduce impact of DOMS
Decrease overall recovery time
Not set guidelines
Post Training
Extrinsic indicators:
Finishing position in race
Time against PB
Physiological indicators
Lactate threshold test (Matsumoto,
1RM back squat
Del Coso, J., Hamouti, N., Aguado-Jimenez, R. and Mora-Rodriguez,
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Feriche, B., García-Ramos, A., Calderón-Soto, C., Drobnic, F.,
Bonitch-Góngora, J.G., Galilea, P.A., Riera, J. and Padial, P., 2014.
Effect of acute exposure to moderate altitude on muscle power:
hypobaric hypoxia vs. normobaric hypoxia. PLoS One, 9(12).
Ihsan, M., Watson, G. and Abbiss, C.R., 2016. What are the
physiological mechanisms for post-exercise cold water immersion in
the recovery from prolonged endurance and intermittent exercise?.
Sports Medicine, 46(8), pp.1095-1109.
Kayser, B., 1996. Lactate during exercise at high altitude. European
journal of applied physiology and occupational physiology, 74(3),
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AEC, pp.1-11.
Matsumoto, K., Koba, T., Hamada, K., Tsujimoto, H. and Mitsuzono,
R., 2009. Branched-chain amino acid supplementation increases the
lactate threshold during an incremental exercise test in trained
individuals. Journal of nutritional science and vitaminology, 55(1),
Matuszak, M.E., Fry, A.C., Weiss, L.W., Ireland, T.R. and McKnight,
M.M., 2003. Effect of rest interval length on repeated 1 repetition
maximum back squats. Journal of strength and conditioning
research, 17(4), pp.634-637.
Stray-Gundersen, J., Chapman, R.F. and Levine, B.D., 2001. “Living
high-training low” altitude training improves sea level performance
in male and female elite runners. Journal of applied physiology,
91(3), pp.1113-1120.
Tjelta, L.I., 2016. The training of international level distance
runners. International Journal of Sports Science & Coaching, 11(1),