Anaerobic Conditioning
Some Thoughts For Team Sports
Dr. Moran
EXS 558
11.16.05
Lecture Outline
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Review
• Physiological Adaptations from Anaerobic Training
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Training Specificity
• Examples (Basketball, Football)
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Anaerobic Conditioning Exercises
Physiology Review
Positive Adaptations from Anaerobic Training Program
↑ transformation of type II fibers to a more glycolytic subtype (spectrum)
↑ elevations of glycolytic enzymes (e.g. PFK)
↑ in maximum blood lactate concentrations
↑ [blood lactate] during submax exercise intensities
Improved buffering capacity
Training Specificity
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Training Design
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It if first necessary to determine the energy demands of the athletes
you are coaching
GOAL: to bring each athlete to their optimal level of conditioning for
their SPECIFIC event
Sport Energy Demands
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Limited research studies have been conducted on team sports such
as football or basketball
Studies have been conduced analyzing
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Intensity of exercise
# of consecutive plays
# of grouped plays
Length of rest between plays
These descriptive activity measures can be used to construct a more
meaningful training program
Energy Requirements
Basketball
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McInnes et al. (1995)
 8 movement categories
• 997±183 changes in a 48 min basketball game
• Change of movement every 2 seconds
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Movement breakdown
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Shuffle = 34.6%
Running = 31.2%
Jumps = 4.6%
Standing/Walking = 29.6%
High intensity movement every 21 seconds
High intensity movement = 15% of total playing time
HR > 85% for 75% of actual playing time
HR > 95% for 15% of actual playing time
[Blood Lactate] = 6.8±2.8 mmol
Energy Requirements
Basketball
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Hoffman et al. (1996)
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Speed and anaerobic performance variables were
positively correlated with increased playing time
Therefore training should contain a large amount of
anaerobic conditioning
Research Study
Methods of Assessing Anaerobic Power
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Anaerobic capacity
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maximal amount of ATP resynthesized via anaerobic metabolism (by the whole organism) during a specific mode of
short-duration maximal exercise
Despite problems interpreting the physiological meaning of maximal blood lactate levels (due primarily to acute
changes in blood volume), this measure is still used in both research and athletic settings to describe anaerobic
capacity. Its use is supported by (a) the high correlations observed between maximal blood lactate and shortduration exercise performance presumably dependent upon anaerobic capacity, and (b) the higher maximal blood
lactate values observed in sprint and power athletes (who would demonstrate higher anaerobic capacities)
compared with endurance athletes or untrained people
Anaerobic Power (unit = watts)
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Power = (F*D)/T
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F  force generated
D  distance over which force is applied
T  time required to perform work
Wingate Anaerobic Power Test
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Typically performed on a cycle ergometer because power can be measured in precise units
Evaluates both ATP-PC and glycolytic energy system
Designed to determine the power of both peak anaerobic power and mean power output over 30 seconds.
Peak anaerobic power is determined based on the peak number of revolutions performed during any single 5second interval of the test, and represents the power of the ATP- CP system.
Mean anaerobic power is determined based on the number of revolutions performed over the entire 30
seconds, and represents the maximal capacity to produce to produce ATP via a combination of the ATP-CP
and glycolytic systems.
The decline in power output over 30 seconds and can be used as an index of fatigue, and is usually expressed
as a percentage of peak anaerobic power.
Good for cyclying but can you apply to sprinting?
Methods of Assessing Anaerobic Power
(con’t)
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Football Field Test
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“40”
• Indirect measure of ATP-PC system
Margaria-Kalamen Power Test
• Explanation of Test
• Factors affecting test (abstract)
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Sargeant Jump Test
• Vertical jump
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Line Test (basketball)
Energy Requirements
Football
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Specific responsibilities vary considerably between
positions
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Energy Requirements
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BUT all players must perform maximally each play
90% ATP-PC (over-estimate?)
Remaining contribution from glycolytic energy system
Kraemer & Gotshalk 2000
Specific Demands
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D-III Game
Observations
Total Number
Plays Observed
1193
Series Observed
259
Series per game
14.4
Plays per series
4.6
% of series greater than 6
plays
31.2%
% of series greater than
10 plays
8.1%
Anaerobic Exercise Prescription
Football
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Kraemer & Gotshalk 2000
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College Game
• Average play ≈ 5.5s (range 1.87-12.88)
• Average rest ≈ 32.7s
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Optimal Work/Rest Ratio
• 1/5
• Incorporate “successful” and “unsuccesful” drive
• (Plisk & Gambetta 1997)
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A Physiological Review of American Football
• Pincivero & Bompa (1997)
A Physiologic Review of American Football
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Is 32.7 seconds enough time to fully replenish PC?
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PC supply depleted after about 30 seconds
½ recovered in 20-30 seconds
Last ½ could take another 20 minutes
Takahashi et al. (1995): following isolated quad
exercises PC stores replenished ranged from 55-90
seconds
There may be a greater reliance on glycolytic than the
10% as has been previously reported
Cardiovascular Fitness for Football?
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VO2 max
• College football players have similar values as
age-matched controls
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Would adding a cardiovascular component help players?
• Majority of injuries occur in the 2nd and 4th quarter
• Endurance training has been shown to allow
athletes the ↑ ability to replenish intramuscular PC
following a severe quadriceps activity (Takahashi
et al. 1995)
• Prevent injuries
• Reduce heat illnesses in summer training
• Healthier life after football
Anaerobic Conditioning Exercises
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These are intended to improve “speed-endurance”
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Interval Sprints
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Fartlek
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Work/Rest ratio can be manipulated
Can be performed on a track or playing surface
Standing start or Flying start
Creative: repetition relays
Effect on Anaerobic Capacity
Alternating sprint with jogging used as a rest
Creative: “indian” runs