Training physiology and physical
conditioning of archery
- training
Dr. Jang Jia-Tzer
MD. Huang, Lin-Chi
1
週訓
練
Physical conditioning
-endurance
-strength
-speed
-flexibility
-coordination
Periodization:
-preparation phase
-specific phase
-competitive phase
-transition phase
適應效果
體能
訓練
方式
skill
tactic
Training pattern:
Continuous
Interval
Circulated
Repeated
competition
劑量
adaptation
Training effect↑
Training dose
2
Training system model (Jang, 2009)
身體活動﹕
方式
劑量
頻率持續時間
Physical activity
-Type
-Intensity
-Frequency
-Duration
適應
提昇生理機能
產生訓練效果
改善競技能力
•Coach
•Sport scientist
調整
Adjustment
Athlete
未產生適應
產生疲勞
降低運動能力
競技能力不穩定
Positive
- adapted
- improve physical
mechanism
- training effects
- improve performance
Negative
- unadapted
- fatigue
- decrease performance
- unstable performance
3
訓練階段與週期
Training phases & periodization
4
Preparation phase 準備期
Specific phase 專項期
Periodization
訓練階段劃分
Phase goal
週期目的
Training plan
protocol
competition phase 比賽期
transition phase 過渡期
General capacity 一般體能
Specific capacity 專項體能
Skills 技術
Week training
pattern
3 time / week
週訓練型態
6 times / week
5 times / week
Training units
2 units
Warm-up, Skill, endurance
訓練單元
3 units
Warm-up, skill, endurance﹐ strength
Training
methodology
Continuous
Interval
訓練方式
Repeated
Training content
Intensity
訓練內容
Reps.
Set
5
Steady state
preparation
specific -I
specific -II
competition
6
Trainable capacity 可訓練性
•
•
•
•
•
•
•
Aerobic endurance 有氧耐力
Maximum strength 最大力量 (1RM)
Strength endurance力量耐力
coordination 協調
flexibility 柔軟度
skill 技術
tactic 戰術
7
Sport performance and physical capacity
運動能力與體能
Physical capacity
endurance
strength
speed
flexibility
Skill
performance
coordination
Relationship of physical capacity, coordination and skill (Neumann et al. 2002, Nr. 075, S 117
8 )
physical capacity model
Physical capacity
strength
speed
endurance
-maximal strength
-reactive speed
-short period
endurance
-range of
motion
-speed strength
-acceleration
-middle period
endurance
-stretching of
muscle
-strength endurance -fast frequency
-reaction strength
flexibility
-long period
endurance
Physical capacity and it’s sub-combination (Martin et al. 1991, Nr. 080, S 67)
9
Relationship of physical capacities
體能交互關係
10
力量耐力
Strength endurance
最大力量
Maximum
strength
endurance
Maximum
strength
power
Speed strength
endurance
Starting
power
Speed
strength
11
Strength training pattern
• Hypertrophy 肌肉橫斷面
• Maximal strength 最大肌力
• Strength endurance 力量耐力
12
13
Gain cross section of muscle (Buhrle 1985, Nr.009, S 128)
Same
intensity
progressive
Increase rep.
High
intensity
-burst
-fast
-slow
fast
fast
slow
fast
%
80 %
70-80-8590%
60-70%
85-95%
100%
Reps.
8-10
10-10-7-5
15-20
5-8
1
Set
3
1-1-1-1
3-5
3-5
3-5
static
speed
Intensity
Range
Duration
Rest (set)
10-12 sec
≧3min
≧3min
≧2min
≧3min
≧3min
14
Maximal strength gain in short period (Buhrle 1985, Nr.009, S 130)
Intensity
Range
Maximal
strength
Close maximal
Pyramid
speed
burst
burst
burst
％
100％
90-95-100％
80-85-90-95100-90-80％
Reps.
1-2
4-3-1(~2)
7-5-3-2-1-3-7
Set
5
2-2-2
1
Rest (set)
≧ 3 min
≧ 3 min
≧ 3 min
15
Strength endurance training
Training I
Training II
Intensity
40-70％
30-40％
Reps.
20
30
Set (s)
3-5
4-6
Rest
＜2 min
＜1 min
Pampus et al. 1989, Nr. 009, S 132
16
Circulated strength endurance training
end
Lower body
lower
lower
lower
Up body
up
up
up
start
pattern
training-Ⅰ
training-Ⅱ
intensity
40-70％
30-40％
Reps.
20
30
Set (s)
3-4 x 20
3 x 30
Rest (exercise)
none
none
Rest (set)
60 s
60-90 s
17
Endurance and energy supply pathway
耐力與能量提供路徑
Aerobic endurance
Anaerobic endurance
Energy supply pathway Energy
-ATP-PC
-anaerobic glycolysis
-aerobics (carbohydrates + free fat acid )
18
19
2-4mmol/l Capacity
La. curve
intensity
Aerobic threshold
Anaerobic threshold
compensation
basic
developing
competitive
Fat + carbohydrate
carbohydrat
e＞fat
carbohydrate
2 mmol/l
2-4 mmol/l
> 4 mmol/l
20
Training physiology
MD. Huang, Lin-Chi
Archery is an endurance sport !
22
HR.
La.
VO2max
day
week
month
heart
month
Time requirement for improving physical parameters (Neumann/Hettenrott 2002)
23
Bio-parameters and judgement (Hottenrott, 1994)
Bio-parameters
Analysis & judgement
Heart Rate (HR)
Endure
Cardiopulmonary conditioning cem 心肺適能
Healty
Training effect 訓練效果
Recovery 恢復
Exercise capacity 運動能力
ammonia (NH3 )
Urea
decomposition of protein
Exercise intensity
Recovery
Stimulus
creatininase
Overload of muscle fiber
Adaptation of muscle tissue
Recovery of muscle tissue
Stimulus
Lacate (La)
Exercise intensity 運動強度
Reaction of training method
Aerobic-anaerobic capacity 有氧-無氧能力
Condition of glycogen in the body
24
Intensity
強度
training
Adaptation
Procedure
適應程序
Disturbance
干擾
Recovery
恢復
Training effect
Training
Intensity
訓練強度
•Rest time
•Decrease
intensity
•休息/降低強度
Adaptation
適應
Increase
physical
function
Physical and
psychological
adaptation
生/心理適應
提升生理功能
Bio-effect chain of training (Grosse et al., 2001)
25
Adaptation
•intensity * 強度
•frequency * 頻率
•duration* 持續時間
•pattern* 訓練模式
•time
•equipment
•psychology
•season
•gender
•age
Factors to adaptation (Weineck 1996. Nr. 035, S 26)
26
Intensity
強度
Overcompensation
超補償
Fatigue
疲勞
Recovery
恢復
Jakolew’s physical adaptation procedure (Nr. 009, S 94)
Jakolew 體能適應程序
27
Training & adaptation
overcompensation
Lasting 1-2day(s)
(the longest 3days)
Physical
capacity
Training time
fatigue
training
Recovery time
2-3days
Physical training and adaptation (In: Martin et al. 1991: Handbuch Trainingslehre)
28
％
100
Endu.
Endu.
80
Stren.
70
skill
Endu.
Stren.
Stren.
skill
skill
Coor.
Warm
up
Warm
up
Warm
up
Warm
up
Mon.
Tue.
Wed.
Thu.
skill
Endu.
Coor.
Warm
up
Warm
up
Fri.
Sat.
Week training intensity (%)
29
Training intensity and adaptation (Jang, 2005)
Fully recover
Doesn’t fully
recover
No time to
recover
Low
intensity
Capacity
decrease
Capacity no
change
Psychological
fatigue
Moderate
intensity
Positive
adaptation
No adaptation
fatigue
High
intensity
Adaptation of
tissue
Fatigue
accumulation
Overtraining
syndrome
30
Rest HR. (min-1)
Heart rate
Max HR. (min-1)
Threshold HR. (min-1)
Best record
speed
strength
30m/ 100m (m/s)
1RM (kg)
Training parameters
HR (min-1)
Aerobic threshold
Lactate threshold
Anaerobic threshold
Speed (m/s)
HR (min-1)
Speed (m/s)
Cooper-test
Distance (m)
31
Normative data for the Cooper Test
Age
Excellent
Above
Average
Average
Below
Average
Poor
Male
20-29
>2800m
2400-2800m
2200-2399m
1600-2199m
<1600m
Females
20-29
>2700m
2200-2700m
1800-2199m
1500-1799m
<1500m
(http://www.brianmac.co.uk/gentest.htm)
32
Main physical parameters of training
Lactate acid
- A metabolite from anaerobic metabolism.
The judgment of …
• Exercise intensity
• Energy & metabolism
• Exercise capacity of training or competition
• Aerobic capacity
• Training extent
• Training pattern
(Neumann et al., 1993)
34
Elimination of Lactate
•
•
•
•
Liver 50% 肝
Inactive muscle groups 30% 不活動肌群
Heart 10% 心臟
Kidney 10% 腎臟
• In 1 hour after exercise will drop back to normal value.
• athlete 0.5 mmol/l/min
• untrained 0.3 mmol/l/min
• Active > static recovery
(Neumann et al., 1991)
35
36
Heart Rate
• Training effects 訓練效果
• Training intensity 訓練強度
• Capacity of recovery 恢復能力
• Capacity of exercise 運動能力
• Capacity of cardio-respiratory 心肺能力
37
Heart Rate
• HR.max：220-age
• HRmax load：1000m Test
 Basic endurance I : 50-65%HRmax（基礎耐力 I）
 Basic endurance II：65-85% HRmax（基礎耐力 II）
 Basic endurance II-III：85-90% HRmax
 Basic endurance III：90-95% HRmax
 Competition endurance：95-100% HRmax
38
Cardio-respiratory conditioning
(endurance training)
心肺耐力訓練
39
Effects of endurance training (Hollmann 1982)
Cell system
 Improve capillary
(icrease volume and
cross session)
-improve exchange of
blood substance
-decrease resistance of
blood flowing
 Enlarge and increase
mitochondria 增加粒
線體體積與數量
 Improve enzyme acivity
of aerobic metabolism
 Improve fat metabolism
 Increase myoglobin
 Increase glycogen
storage
 Increase combination of
phosphate
Cardio-circulatory system
Hormons
 Hypertrophy of myocardium  Decrease releasing
-Icrease cardio output
of Catecholamine
 Drcrease HR. under same
(fight or flight
exercise intensity 相同負荷
hormones,
下產生較低心跳率
sympathetic nervous
 Decrease resting HR. 降低
system) 降低兒茶酚
安靜時心跳率
胺的分泌
 Increase erythrocyte volume
 Increase blood volume
 Improve blood flowing 促進
血液流動 (blood plasma)
40
Benefits to archer
• Cardio conditioning will lower the resting heart
rate and the recovery heart rate.
• benefits ….
– decreasing nervous adrenaline during high-tension
shooting situations
– reducing the effects of
• racing heart
• sweaty palms
• panic breathing et al.
41
Basic endurance diagnosis – 2-4mmol/l test-retest
14
220
m/s
m/s
m/s
m/s
12
10
vs
vs
vs
vs
200
La(1)
Lal(2)
Hr.(1)
Hr.(2)
180
-1
8
140
min
La (mmol/l)
160
6
120
4
100
2
80
0
60
R
2
2.5
3
3.5
4
4.5
5
m/s
2-4mmol/l analysis – training effect
42
Continuous & static intensity
2 mmol /l HR. 126
20 min
3 mmol/l HR. 152
20 min
43
Continuous & shift speed (intensity)
3 mmol/l HR
2 mmol/l HR
20 min
5 min
44
Cardio conditioning (Equation)
Endurance I
Endurance II
• HR.max：220-age
• HR.max：220-age
• 50%~65%
• 65%~80%
• Ex.
• Ex.
– Age:20
– 220-20=200
– 200X50%=100
– 200X65%=130
HR. zone : 100 ~ 130 min-1
– Age:20
– 220-20=200
– 200X65%=130
– 200X85%=160
HR. zone : 130 ~ 160 min-1
45
Aerobic exercise
• Continuous exercises
– Jogging
– cycling
– swimming
– walking
– Aerobic dance
• 20~50 min
46
Strength Training
Strength training for archer
• Archery uses only muscles of upper body…. ?
• The whole body is used in the archery shot. Or,
your accuracy is going to suffer.
• The muscles of legs and trunk provide a strong
base for extensive standing during competitions.
• Abs. and lower back muscles provide stability
during the draw sequence.
48
Strength training for archer
• Muscle parts
– Upper body muscles
• Shoulder (middle & rear deltoid), trapezius, chest, upper
back, arm (bi-, triceps)
– Core & lower body muscles
• abdominal and lower back (core muscles)
• gluteus, Quadriceps, hamstring, calf
– Rotator cuff muscles
• Deep muscles around shoulder joint
• Keep stability of shoulder joint
49
Rotator cuff strength training
1.
2.
3.
4.
50
Strength training for archer
General strength
training
一般力量訓練
Specific strength
training
專項力量訓練
Isotonic strength
training
Isometric strength
training
等張力量訓練
等長力量訓練
51
Sport specific training
• Isometric strength training
– Whole body isometric strength training
•Hold for 10～30 sec
1
•2-4 sets
2
•1min rest
3
4
52
Sport specific training
• Isometric strength training
– Target muscles isometric strength training
• Lateral dumbbell static hold
• Cable rear deltoid static hold (face pull)
• Static chin-up
53
Strength training for archery
Preparation phase
Strength gain
Specific phase
Strength endurance
100% 1RM
-1~2 reps.
-3~5 set
40~70% 1RM
-20 reps.
-3~5 set
80~90% 1RM
-8~10 reps.
-3~5 set
30~40% 1RM
-30 reps.
-4~6 set
Competition phase
Strength maintenance
Pyramid training pattern
金字塔型態訓練
54
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