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Training physiology and physical conditioning of archery

- training

Dr. Jang Jia-Tzer

MD. Huang, Lin-Chi

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Physical conditioning -endurance -strength -speed -flexibility-coordination

Periodization: -preparation phase -specific phase -competitive phase -transition phase

adaptation

Training effect↑Training dose

skilltactic

Training pattern:ContinuousIntervalCirculatedRepeatedcompetition

Training system model (Jang, 2009)

體能

訓練方式

週訓練

適應 -效果

劑量

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Physical activity -Type -Intensity -Frequency -Duration

Athlete

Positive- adapted- improve physical

mechanism- training effects- improve performance

Negative- unadapted- fatigue- decrease performance- unstable performance

•Coach•Sport scientist

Adjustment

身體活動﹕方式劑量頻率持續時間

調整適應提昇生理機能產生訓練效果改善競技能力

未產生適應產生疲勞降低運動能力競技能力不穩定

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訓練階段與週期Training phases & periodization

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Training plan protocol

Periodization訓練階段劃分

Phase goal週期目的

Week training pattern

週訓練型態

Training units訓練單元

Training methodology

訓練方式

Training content訓練內容

Preparation phase 準備期Specific phase 專項期

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

3 time / week

5 times / week

6 times / week

2 units

3 units Warm-up, skill, endurance ﹐ strength

Warm-up, Skill, endurance

Continuous

Interval

Repeated

Intensity

Reps.

Set

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preparation specific -I specific -II competition

Steady state

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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

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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 )

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physical capacity model

Physical capacity

strength speed endurance flexibility

-maximal strength

-speed strength

-strength endurance

-reaction strength

-reactive speed

-acceleration

-fast frequency

-short period endurance

-middle period endurance

-long period endurance

-range of motion

-stretching of muscle

Physical capacity and it’s sub-combination (Martin et al. 1991, Nr. 080, S 67)

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Relationship of physical capacities體能交互關係

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11111111

Maximum strength

Speed strength

power Starting power

Strength endurance

Maximum strength

endurance

Speed strength endurance

力量耐力

最大力量

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Strength training pattern

• Hypertrophy 肌肉橫斷面• Maximal strength 最大肌力• Strength endurance 力量耐力

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1414141414

Gain cross section of muscle (Buhrle 1985, Nr.009, S 128)

Same intensity

progressive Increase rep.High

intensitystatic

Intensity

speed-burst

-fast

-slow

fast fast slow fast

% 80 %70-80-85-

90%60-70% 85-95% 100%

Range

Reps. 8-10 10-10-7-5 15-20 5-8 1

Set 3 1-1-1-1 3-5 3-5 3-5

Duration 10-12 sec

Rest (set) ≧3min ≧3min ≧2min ≧3min ≧3min

1515151515

Maximal strength gain in short period (Buhrle 1985, Nr.009, S 130)

Maximal strength

Close maximal Pyramid

Intensity

speed burst burst burst

％ 100 ％ 90-95-100 ％ 80-85-90-95-100-90-80 ％

Range

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

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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

Strength endurance training

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Circulated strength endurance training

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

Lower body lower lower lower

Up body up up up

start

end

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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 )

19191919

20202020

2-4mmol/l Capacity

compensation basic developing competitive

Fat + carbohydrate carbohydrate ＞ fat

carbohydrate

2 mmol/l 2-4 mmol/l > 4 mmol/l

La. curve

Aerobic threshold Anaerobic threshold

intensity

Training physiology

MD. Huang, Lin-Chi

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Archery is an endurance sport !

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HR. La. VO2max heart

day week month month

Time requirement for improving physical parameters (Neumann/Hettenrott 2002)

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Bio-parameters Analysis & judgement

Heart Rate (HR) EndureCardiopulmonary conditioning cem 心肺適能HealtyTraining effect 訓練效果Recovery 恢復Exercise capacity 運動能力

ammonia (NH3 )

Urea

decomposition of proteinExercise intensityRecoveryStimulus

creatininase Overload of muscle fiber Adaptation of muscle tissue Recovery of muscle tissueStimulus

Lacate (La) Exercise intensity 運動強度Reaction of training methodAerobic-anaerobic capacity 有氧 -無氧能力Condition of glycogen in the body

Bio-parameters and judgement (Hottenrott, 1994)

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Adaptation Procedure適應程序

Intensity強度

Disturbance干擾

Recovery恢復

Adaptation適應

Increasephysicalfunction

Training Intensity訓練強度

•Rest time•Decrease intensity

•休息 /降低強度

Physical and psychological

adaptation生 /心理適應

Training effect

training

Bio-effect chain of training (Grosse et al., 2001)

提升生理功能

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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)

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Fatigue疲勞

Intensity 強度

Recovery恢復

Overcompensation超補償

Jakolew’s physical adaptation procedure (Nr. 009, S 94)

Jakolew 體能適應程序

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Training & adaptation

Recovery time2-3daystraining

Physical capacity

fatigue

overcompensation Lasting 1-2day(s)(the longest 3days)

Training time

Physical training and adaptation (In: Martin et al. 1991: Handbuch Trainingslehre)

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Mon. Tue. Wed. Thu. Fri. Sat.

100

80

70

Warm up

Warm up

Warm up

Warm up

Warm up

Warm up

skill skill

skill

skill

Endu.

Coor.

Endu.

Endu.

Coor.

Stren.

Stren.Stren.

Endu.

Week training intensity (%)

％

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Training intensity and adaptation (Jang, 2005)

Fully recover Doesn’t fully

recoverNo 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

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Training parameters

Heart rate

Best record

Lactate threshold

Cooper-test Distance (m)

Aerobic threshold

Anaerobic threshold

speed

strength 1RM (kg)

30m/ 100m (m/s)

Rest HR. (min-1)

Max HR. (min-1)

Threshold HR. (min-1)

HR (min-1)

Speed (m/s)

HR (min-1)

Speed (m/s)

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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

Normative data for the Cooper Test

(http://www.brianmac.co.uk/gentest.htm)

Main physical parameters of training

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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)

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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)

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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

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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

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Cardio-respiratory conditioning (endurance training)

心肺耐力訓練

40404040

Cell system Cardio-circulatory system Hormons

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

Hypertrophy of myocardium -Icrease cardio output Drcrease HR. under same

exercise intensity 相同負荷下產生較低心跳率

Decrease resting HR. 降低安靜時心跳率

Increase erythrocyte volume Increase blood volume Improve blood flowing 促進血液流動 (blood plasma)

Decrease releasing of Catecholamine (fight or flight hormones, sympathetic nervous system) 降低兒茶酚胺的分泌

Effects of endurance training (Hollmann 1982)

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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.

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Basic endurance diagnosis – 2-4mmol/l test-retest

2-4mmol/l analysis – training effectm/s

R 2 2.5 3 3.5 4 4.5 5

La (

mm

ol/l)

0

2

4

6

8

10

12

14

min

-1

60

80

100

120

140

160

180

200

220

m/s vs La(1) m/s vs Lal(2) m/s vs Hr.(1) m/s vs Hr.(2)

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Continuous & static intensity

20 min

2 mmol /l HR. 126

20 min

3 mmol/l HR. 152

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Continuous & shift speed (intensity)

5 min

2 mmol/l HR

3 mmol/l HR

20 min

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Cardio conditioning (Equation)

Endurance I

• HR.max ： 220-age• 50%~65%

• Ex.– Age:20

– 220-20=200

– 200X50%=100

– 200X65%=130

HR. zone : 100 ~ 130 min-1

Endurance II

• HR.max ： 220-age• 65%~80%

• Ex.– Age:20

– 220-20=200

– 200X65%=130

– 200X85%=160

HR. zone : 130 ~ 160 min-1

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Aerobic exercise

• Continuous exercises– Jogging – cycling– swimming– walking – Aerobic dance

• 20~50 min

Strength Training

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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.

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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

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Rotator cuff strength training

1.2.

3.4.

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Strength training for archer

General strength training

Specific strength training

Isotonic strength training

Isometric strength training

一般力量訓練 專項力量訓練

等張力量訓練 等長力量訓練

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Sport specific training

• Isometric strength training– Whole body isometric strength training

2

3 4

1

•Hold for 10 ～ 30 sec

•2-4 sets

•1min rest

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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

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Strength training for archery

Strength gain Strength endurance Strength maintenance

Preparation phase Competition phase

100% 1RM -1~2 reps. -3~5 set

80~90% 1RM -8~10 reps. -3~5 set

40~70% 1RM -20 reps. -3~5 set

30~40% 1RM -30 reps. -4~6 set

Specific phase

Pyramid training pattern 金字塔型態訓練

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