chapter
13
Training for
Sport
OPTIMIZING TRAINING—A MODEL
Planning the Periods
– Major Mesocycles of Training (Matveyev)
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Preparatory
First Transition (added later)
Competition
Second Transition (Active Rest)
Volume
NOVICE
ATHLETE
MACROCYC
LE
Intensity
Technique
Preparatory
Phase
First
Transition
Competition
Second
Transition
PERIODIZED TRAINING, MACROCYCLE
PERIODIZED TRAINING, MESOCYCLE
PERIODIZED TRAINING, MICROCYCLE
Did You Know . . . ?
A person’s rate of adaptation and response to training
depends on that individual. He or she cannot be
forced beyond his or her body’s capacity for
development. Thus, training programs must take
these individual differences into account.
Optimal Training Load
Progressive overload involves progressive increases
in training load as the body adapts.
Training volume involves duration or frequency.
Training intensity involves force of muscle action and
stress on cardiovascular system.
• Resistance training (high intensity and low volume)
• Aerobic training (high volume and lower intensity)
Rest periods—Without them, muscles become
chronically depleted.
Changes in Swimmers’ (a) Blood Lactate
Concentrations and (b) Heart Rates During
25 Weeks of Training (1/d & 2/d)
Did You Know . . . ?
The need for long daily workouts may not be the best
training method for some sports. It appears that
training volume could be reduced by as much as half
in some sports without reducing the training benefits
and with less risk of overloading.
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DETRAINING, VO2MAX, AND OXIDATIVE
ENZYMES
Symptoms of Overtraining Syndrome
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Decline in physical performance
Decreased appetite and weight loss
Muscle tenderness
Head colds, allergic reactions, or both
Occasional nausea
Sleep disturbances
Elevated resting heart rate
Elevated blood pressure
Emotional instability
Possible Causes of Overtraining
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Periods of excessive training or emotional stress
Abnormal responses in the autonomic nervous system
Disturbances in endocrine function
Depressed immune function
EXERCISE AND IMMUNE FUNCTION
Predicting Overtraining
• Increase in oxygen consumption (though impractical for
coach to measure)
• Heart rate response to standard bout of work
• Declines in performance
Treatment of Overtraining
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Reduce training intensity for several days.
Rest completely for three to five days.
Seek counseling.
Prevent overtraining by alternating easy, moderate,
and hard training.
• Eat sufficient carbohydrate to prevent glycogen
depletion.
Key Points
Training Demands
• Excessive training refers to training with an
unnecessarily high volume or intensity.
• Excessive training does not lead to additional gains
in performance and can lead to overtraining.
• Increase the duration or frequency of training to
increase training volume.
(continued)
Key Points (continued)
Training Demands
• Training intensity can determine specific
adaptations to training.
• High-intensity, low-volume training increases
muscle strength and speed.
• High-volume,
low-intensity training (50% to 90%
.
VO2max) increases aerobic capacity.
(continued)
Key Points (continued)
Overtraining
• Overtraining leads to decreased performance
capacity.
• Symptoms of overtraining may occur briefly with
regular training.
• Overtraining may be caused by abnormal
responses in the autonomic nervous and
endocrine systems and suppressed immune
function.
• Heart rate response appears to be the most
reliable warning of overtraining.
• Overtraining syndrome is treated most effectively
with rest and proper nutrition.
A Runner’s Heart Rate Responses Before
Training (UT), After Training (TR), and When
Showing Symptoms of Overtraining (OT)
Did You Know . . . ?
Tapering for competition involves a reduction in
training intensity and volume. This rest allows your
body to repair itself and restore its energy reserves to
prepare you for your best performance.(4-28+days)
Effects of Proper Tapering
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Muscular strength increases.
Energy reserves are restored.
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No loss of VO2max occurs.
Performance increases (especially in swimmers).
Detraining
• Cessation of regular training; may be due to inactivity
or immobilization.
• Loss of muscle size, strength, and power.
• Decrease in muscular and cardiorespiratory endurance.
• Loss of speed, agility, and flexibility.
Loss of Muscular Strength
• Muscle atrophy accounts for a loss in development of
maximal muscle fiber tension.
• Normal fiber recruitment is disrupted; some fibers are
unable to be recruited.
• Muscle requires minimal stimulation (training once
every 10 to 14 days) to retain training gains.
Loss of Muscular Endurance
• Decreased performance may be related to losses in
cardiorespiratory endurance.
• Oxidative enzyme activity in muscle decreases.
• Glycolytic enzymes remain unchanged with up to 84
days of detraining.
• Muscle glycogen content (and thus storage capacity)
decreases.
• Acid–base balance becomes disturbed.
• Muscle capillary supply and fiber type may change.
Changes in Glycogen Content During Four
Weeks of Detraining
Loss of Cardiorespiratory Endurance
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Losses are greatest in highly trained individuals.
Plasma volume decreases.
Stroke volume decreases.
Endurance performance decreases.
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VO2max decreases.
Did You Know . . . ?
You can prevent rapid losses in cardiorespiratory
endurance with a minimum of three training
. sessions
per week at an intensity of at least 70% VO2max.
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Changes in VO2max With 20 Days of Bed Rest
Adapted, by permission, from B. Saltin et al., 1968, "Response to submaximal and maximal exercise after bed
rest and training," Circulation 38(7): 75.
Retraining
• Recovery of conditioning after a period of activity.
• Affected by fitness level and the length and extent of
inactivity.
• If a cast allows some range of movement, retraining
time can be reduced.
• Electrical stimulation of muscles can prevent muscle
fiber atrophy.
Key Points
Detraining and Retraining
• Detraining is the cessation of regular physical
training.
• Retraining is resuming training after a period of
inactivity.
• The greater the training gains achieved, the greater
the losses with detraining.
• Detraining results in losses of muscle size, strength,
power, and endurance; speed, agility, and flexibility;
and cardiorespiratory endurance.
• Detraining effects can .be minimized by training three
times a week at 70% VO2max.