Exercise Prescription

Performance Fitness

Periodization

• Plan for different “periods” of competition

• Training cycles– Macrocycle – entire year (for example)– Mesocycle – specific focus on physiologic

system– Microcycle – smaller cycles with more specific

training elements

Mesocycles

• 1. Base phase (pre-season training)• Focus

– Aerobic conditioning (longer duration)

– Strength

• Physiologic goals– VO2 max

• Mitochondrial growth

• Stroke volume increase

– Connective tissue strength

Base Phase

• Frequency – daily*

• Intensity – 50 -70% HRR (VO2R)*

• Time – ever increasing

Base Phase

• Endurance Training Manipulation– LSD – long slow distance– Long work periods (intervals)– Short rest periods (intervals)

Base Phase

• Endurance Training Manipulation– Example: Running

• 45 minutes @ 60% HRR

– Example: Swimming 2,000 yards • Swimmer capable of 1:10 pace/100 yd:

– 1 x 2000 yd. holding 1:15 pace per 100 (= 5 sec rest between 100s)

– 4 x 500 yd. w/ 10 sec rest between 500s

– 4 x {5 x 100 @ 1:15} 15 sec rest between sets of 100s

– 40 x 50 @ 40 sec (requires pace of 35 sec/100 to rest 5 sec between)

Mesocycles

• 2. Build Phase (early season training)• Focus

– Aerobic conditioning– Strength– Tolerance

• Physiologic goals– Aerobic % of VO2 max increase (lactate threshold)– LA shuttling/removal improvement– More FT muscle fiber recruitment

Build Phase

• Frequency – 1 - 3 x per week

• Intensity – 70 – 85 %

• Time – varies to simulate event and develop psychological tolerance to discomfort

Build Phase

• Tolerance Training Manipulation– Moderately high intensity (just above OBLA)– Moderate duration – 1 min to 10 min– Recovery intervals ¼ to ¾ work duration

Build Phase

• Tolerance Training Manipulation– Example: Running

• 4 x 1000 meters w/ 400 meter jog between

• 10 x 400 meters w/ 200 meter jog between

• 20 x 200 meters w/ 100 meter jog between

• Fartlek (“Speedplay”): varied “on” and “off”

• Cut-downs: 3, 2, 1’s– 3 min on, 2 min off

– 2 min on, 2 min off

– 1 min on, 1 min off – immediate repeat

Mesocycles

• 3. Speed Phase• Focus

– Speed (turnover)– Recovery– Skill at top speed (example: flip turns)– B or C event competitions

• Physiologic goals– Greater FT muscle fiber recruitment– Event simulation

Speed Phase

• Frequency -1 – 2 x per week

• Intensity – 90 % - supra-maximal

• Time – short duration (< 1:00)

Speed Phase

• Speed Training Manipulation– Very high intensity– Short duration– ~ Complete recovery– Recovery intervals = 2 x to 10 x work interval

Speed Phase

• Speed Training Manipulation– Example: Running

• 10 x 100 meter w/ 5:00 recovery (jog & walk)• 10 x 50 meter w/ 4:00 recovery (jog & walk)

– Example: Swimming• 10 x 50 @ 3:00• 10 x 25 @ 2:00• “Broken” 200 by 50’s w/ 1:00 rest between

Mesocycles

• 4. Competition Phase• Focus

– Competition– A events– Maintaining top speed

• Physiologic goals– Maintaining FT recruitment– Recovery

Competition Phase

• Frequency – daily training – weekly comp.

• Intensity – training mimics races

• Time – short duration

Competition Phase

• Competition Training Manipulation– Taper

• Reduced volume

• Maintained intensity

– Competition is highest intensity– Skill component refinement (ex: swim turns)

Mesocycles

• 5. Postseason (active rest)

• Focus– Psychological recovery– Physiological recovery– Not losing all fitness

• Physiologic goals– Maintaining some conditioning

Postseason

• Postseason Training Manipulation– Frequency – every other day– Intensity – 50% or lower– Time – 30 – 60 min

Postseason

• Postseason Training Manipulation– Alternate conditioning activities– “Team Building/Maintenance” activities

– Example: Any sport• Frisbee football

Questions?

End