the jabberwocky `twas brillig, and the slithy toves did gyre and gimble in the wabe: all mimsy were...

THE JABBERWOCKY

`Twas brillig, and the slithy toves

Did gyre and gimble in the wabe:

All mimsy were the borogoves,

And the mome raths outgrabe.(Through the Looking-Glass and What Alice Found There, 1872

THE 7 PRINCIPLES

Overload:

Specificity:

Rate Limiting Factors:

Periodization:

Progression:

Adaptation / Rest:

Individuality:

THE 6 PERIODS

Overload:

Specificity:

Rate Limiting Factors:

Periodization:

Progression:

Adaptation / Rest:

Individuality:

Preparation:

Competition:

Transition

Macrocycle:

Mesocycle:

Micocycle:

THE 5 PRIMARY ABILITIES

Overload:

Specificity:

Rate Limiting

Factors:

Periodization:

Progression:

Adaptation / Rest:

Individuality:

Preparation:

Competition:

Transition

Macrocycle:

Mesocycle:

Micocycle:

Endurance:

Speed:

Strength:

Flexibility:

Coordination:

THE 4 PREVALENT ENERGY SYSTEMS

Overload:

Specificity:

Rate Limiting

Factors:

Periodization:

Progression:

Adaptation / Rest:

Individuality:

Preparation:

Competition:

Transition

Macrocycle:

Mesocycle:

Micocycle:

Endurance:

Speed:

Strength:

Flexibility:

Coordination:

Aerobic Threshold:

Lactate Threshold:

Anaerobic

Glycolytic:

Max Speed

(Alactic):

PRINCIPLE #1

Overload: overall stress applied to the body must

elicit physiological improvement to stimulate a

training response. Stressed at a level beyond that

which is it presently accustomed to (frequency,

intensity, duration).

ENERGY

SYSTEMS• Aerobic

Threshold: • Lactate

Threshold:• Anaerobic

Glycolytic:• Max Speed

(Alactic):

PRINCIPLE #1( O V E R L O A D )

The minimal amount of

stress required to elicit

an aerobic adaptation.

2:15 per mile slower than

1600m race


3200m race


5000m race

ENERGY

SYSTEMS• Aerobic




(Alactic):


A highly controversial and

almost mystical training

intensity that is said to lay

exactly at the point in which

the production of lactate is

equal to the removal of lactate.

1:00 per mile slower than 1600m race

:45 per mile slower than 3200m race


ENERGY

SYSTEMS• Aerobic




(Alactic):


Any intensity “quicker” than

LT can activate the anaerobic

glycolytic pathways providing

the rest is short enough BUT

the most “efficient” pace is:



:05 per mile FASTER than 5000m race

ENERGY

SYSTEMS• Aerobic




(Alactic):


Max speed might be

better read as “near all

out”.

About 10 seconds in

duration

“Weight lifting” for the

legs

Creatine Phosphate

PRINCIPLE #2

Specificity: specific exercise elicits specific

adaptations. Must activate target organ systems to

train them.

BIOMOTOR

ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:

PRINCIPLE #2( S P E C I F I C I T Y )

Coordination is the ability to

perform movements of various

degrees of difficulty very quickly

and with efficiency and

accuracy. It is considered that

an athlete with good

coordination is capable not only

of performing a skill well, but

also of rapidly solving a training

task.

BIOMOTOR



Flexibility is the ability to

perform joint actions through a

wide range of motion. The natural

range of motion of each joint in the

body depends on the arrangement

of tendons, ligaments, connective

tissue and muscles. Flexibility

training can help reduce the risk of

injury by gradually increasing a

joint's range of motion.

BIOMOTOR



Muscular strength is the ability of

the body to exert force. Muscle fibers

within the muscles respond when

subjected to weight or resistance

training. This response makes the

muscle more efficient and able to

respond better to the central nervous

system. Strength may be broken down

into three types:

● Maximum strength

● Elastic strength

● Strength endurance

BIOMOTOR



Speed is the capacity to travel or

move very quickly. Like all biomotor

abilities speed can be broken down

into different types. It may mean the

whole body moving at maximal

running speed, as in the sprinter. It

may involve optimal speed, such as the

controlled speed in the approach run

of the jumping events. Or, it may

include the speed of a limb, such as

the throwing arm in the shot or discus,

or the take-off leg in the jumps.

BIOMOTOR



Endurance refers to the ability to

perform work of a given intensity over a

time period, and is sometimes called

stamina. The main factor which limits

and at the same time affects

performance is fatigue. An athlete is

considered to have good endurance

when he does not easily fatigue, or can

continue to perform in a state of fatigue.

● Aerobic endurance

● Anaerobic endurance

PRINCIPLE #3( R A T E L I M I T I N G FA C T O R S )

Periodization: process

of varying a training

program at regular time

intervals to bring about

optimal gains in physical

performanceBompa, T.O. Periodization of strength: the new

wave in strength training. Toronto, ON: Veritas

Publishing Inc., pg. 28, 1993.

PRINCIPLE #4

Training

PERIODIZATION:• Macrocycle:• Mesocycle:• Microcycle:• Preparation:• Competition:• Transition:

PRINCIPLE #4( P E R I O D I Z A T I O N )

PRINCIPLE #5

Progression: Systems respond and eventually

adapt to stress. In order to ensure improvement in

fitness (adaptation) over the course of ones training

plan, the athlete / coach must apply a new stress;

greater than the original stimuli to “activate” the

overload / adaptation response.

ENERGY SYSTEMS

Aerobic Threshold:

Lactate Threshold:

Anaerobic Glycolytic:

Max Speed (Alactic):

PRINCIPLE #5( P R O G R E S S I O N )

TRAINING VARIABLES

Volume: miles per week or

time per week

Frequency: sessions per

week or sessions per day

Intensity: 55% of VO2 Max

75% of VO2 Max

Density:

ENERGY SYSTEMS

Aerobic Threshold:

Lactate Threshold:




TRAINING VARIABLES

Volume: 20 minutes

40 minutes

Frequency: once a week

Intensity:

Density: Short segments

continuous

ENERGY SYSTEMS

Aerobic Threshold:

Lactate Threshold:




TRAINING VARIABLES

Volume: up to 3 miles

Frequency: No more

than once a week (race?)

Intensity: 5K race pace

3K race pace

Density: Increase rep /

decrease interval

ENERGY SYSTEMS

Aerobic Threshold:

Lactate Threshold:




TRAINING VARIABLES

Volume: 400m 800m

Frequency: once a

week twice a week

Intensity: near all out

Density: 3 minutes

rest

PRINCIPLE #6( A D A P T A T I O N / R E S T )

Constant fatigue

Poor performance

Excessive sweating

Inability to recover optimally following intensive exercise

Loss of desire and enthusiasm for exercise training (feelings

of helplessness)


Breakdown of technique

Poor concentration

Loss of appetite and loss of body weight

Disturbed sleep often with nightmares or vivid dreams

Increased susceptibility to injuries

Increased anxiety and irritability

PRINCIPLE #6 ( A D A P T A T I O N / R E S T )

Increased normal resting heart rates by 5-10 beats per

minute

Increased resting blood pressure

Raised resting lactic acid concentrations

Decreased maximal lactic acid levels following intensive

physical exercise

Following specific exercise/training routines, the heart may

take 2-3 times longer than normal to return to resting levels


Decreased ability by the body to utilize oxygen during

maximal exercise

Muscle damage

Menstrual irregularities, even cessation of menstruation

Susceptibility to infections, especially of the skin and upper

respiratory tract

Increased rates of allergies & minor scratches may heal

more slowly.

PRINCIPLE #7

Individuality: Nature Vs. Nurture? Genetics Vs.

Coaching? Slow Responder Vs. Fast Responder?

Slow Twitcher Vs. Fast Twitcher? High Motivation

Vs. Low Motivation?

the jabberwocky `twas brillig, and the slithy toves did gyre and gimble in the wabe: all mimsy were...

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