LA84 ClinicLevel I- Basic Physiological

Principles for Training

Mark Gardner

All Roads Lead To Rome

All high school athletes will improve their fitness level with sound reasonable training.

There are as many different methods as there are coaches and schools.

Mark Gardner (Corona High) mgardner@cnusd.k12.ca.us

Basic Physiology Topics for Today

Principles

G.A.S.

NRG

The Long Run

Peaking

TRAINING Distance Runners Greatest

Adversaries

JOURNALS

Training Times TERMS

All Roads

The Principle of OVERLOAD

A famous legend has it that Milo the Greek developed his super-human strength by lifting a young calf while he was still a young shepherd boy. Over time, as the calf grew into a bull, he continued to lift it, the result being that his strength increased in proportion to the size and mass of the bull he was lifting. In running, in order see progressive gains you need to progressively increase the load (distance/speed of running).

The Principle of REST

ALL gains from training are realized during Rest! Think of REST as

Recovery Repair Recharge Reload Rebuild

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coined by Hans Selye

Stressing an athlete results in Fatigue.

Rest & Recovery allows the body to over compensate.

Thus the ability to handle more stress is realized This “adaptation” to handling more stress if properly

applied will result in a positive increase in an athlete’s capacity to do more work (handle more stress).

Stress is not bad- it can turn coal into diamonds!

GAS- General Adaptation Syndrome

Positive Adaptation To Training

Current Fitness

Training Load (including races)

Overcompensation

New Fitness Level

Recovery-Rest

Positive Training

Effect

Fatigue

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The Adaptation (Process of Adjustment) is Optimal When…

Training is progressive PROGRESSION is/can be measured… in miles,

kilometers, minutes, etc.

Training is individualized Rest and recovery are emphasized. Note- Most significant gains in

performance come from long-term consistency in training.

We get faster when …there is Recover & Rest

Rest and recovery after the stress of a workout allows the body to adapt.

In other words…” It is not the actual workout that makes us faster. It is the body’s response to that workout that gets us faster.”

Rest is NOT a four-letter word! Hours of Sleep is HUGE. 9 hours for high

school age athletes. (social calendar)

Positive Adaptation To TrainingRecovery & Rest (positive slope)

Current Fitness

Training Load (including races)

Overcompensation

New Fitness Level

Recovery-Rest

Positive Training

Effect

Fatigue

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Stress is Stress

Training & Racing = Stress Personal Package = Stress School & Family

Homework, Projects, Tests, Social Challenges, SAT & ACT tests, College Applications, Club Sports, Part-time job, AP classes, Dances, Lack of sleep, Lack of recovery food, Lack of proper nutrition, Lack of “down time”, Weather (September is the hottest month of the year in S. Cal.)

Your body does not distinguish between the different types of stress. It is all “challenging”.

Positive Adaptation To Training

Current Fitness

Training Load (including races)

And Personal Package Load

Overcompensation

New Fitness Level

Recovery-Rest

Positive Training

Effect

Fatigue

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Individuality No two athletes are the same! THEY ARE UNIQUE IN…

Handling & Recovering from the overload of practice, school, & life.

Watch for illnesses, soreness, sleep patterns, resting heart rates, irritability, check their training journals, watch their eyes, be observant!

Grade levels maybe the same but their training age may be different.

When in doubt, be conservative. REST/RECOVERY is part of the training cycle.

Sitting out some practices or a meet or two may indeed be the best thing for the athlete. Also, may allow for someone else to move up!

Negative Adaptation To TrainingYields Negative Training Effect

Current Fitness

Training Load & Personal

Package Load

Compensation

Lower Fitness Level

Recovery

Too much stress! or too little rest & recovery!

Overload

Fatigue

Olympic Examples….

Post- 1996 Atlanta survey = of over 290 U.S. athletes ---- 84% reported that they were over-trained and that this had had a negative effect on their performance. In addition, athletes reported that they would taper, rest, not over-train, travel less, and stay healthy if they could prepare for the Olympics again. Menu

How far are the Long Runs? Variables:

Training age Gender Motivation Philosophy 6-7 miles? 8-9 miles? 10-11 miles? 12 or more miles?

Set your own plan vs. Copy the current champion.

Thoughts about Long Runs

How often? Generally 7 – 14 days

How fast? Talking in complete sentence pace. NOT

Jogging.

What day of the week? Saturday/Sunday/Monday

Training Volume - Miles per week?Is more always better?

20 miles/week 30 miles/week 40 miles/week 50 miles/week 60 miles/week 70 miles/week 80 miles/week 90 miles/week 100 miles/week

Some Factors to ConsiderTraining ageGenderMotivationPhilosophyActivitiesPrinciple of diminishing returns

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TRAINING/RACING REQURIES ENERGY

All human energy is produce through the break down of a chemical compound called Adenosine Triphosphate. ATP

A P P PTri Phosphate

Energy!

Rebuild ATP Aerobically-

An athlete has great capacity to do work IF they can rebuild ATP while running at an aerobic pace.

A P P

P

Tri Phosphate

Energy!

P

Rebuild, Re-cycling, or Resynthesis of ATP

The rebuilding process occurs both aerobically (w/02) and anaerobically w/out 02.)

Time and intensity of running dictates the rebuilding pathway.

Immediate, Short-Term, & Long-Term NRG Systems:Time & Intensity in Rebuilding ATP

ATP/CP 25 seconds

Power Lactate LT AT Capacity

Anaerobic Gylcolysis

1 – 2 Minutes

Aerobic w/oxygenATP (5-10 seconds)

Immediate Short-Term Long-Term

Threshold

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Train the Whole Athlete

ATP/CP 25 seconds

Power Lactate LT AT Capacity

Anaerobic Gylcolysis

1 – 2 Minutes

Aerobic w/oxygenATP (5-10 seconds)

Immediate Short-Term Long-Term

Threshold

Train the athletes so they can train.

General training comes before Specific Training.

Think of it in terms of getting an athlete fit enough so they can really do the workouts they need to do to meet their goals.

Train so that you can Really Train (Build a Base)

Training Components

FA

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FIT

STRONG

Men

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Fun

Rewarding

Training needs to be built

Your plan for your team should have built in points of periodization.

High stress (“over reaching”) Recovery Hills Base Race Specifics Race Course Specifics Championship Specifics

Threshold

THINK BIG – BUILD IT BIG!

Power Lactate Capacity

FA

ST

FIT

STRONG

Men

tally

Pre

pare

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Fun

Rewarding

TRAINING NEEDS TO BE SPECIFIC

S.A.I.D. - Specific Adaptations to Impose Demands Mimic the demands of the “event”.

Improve Threshold (Anaerobic) Improve strength & power Improve speed & mechanics Improve mental state (callusing their minds)

Training Intensity & Time

Power | Lactate| LT CapacityAerobic Capacity –

Threshold (RED ZONE or RACE ZONE)

Cross Country Races are RACED in the RED ZONE! (the RACE ZONE)

AT

Speaking few words, Hearing yourself, breathing… Hearing others in the group breathing.

2 to 6-8 minutes in duration

Aerobic Capacity/Race Zone Practices (two-six and up to 8

minutes in duration).

3-Mile 400 600 800 1000 1200 1600

24 min 2:00 3:00 4:00 5:00 6:00 8:00

21 min 1:45 2:37.5 3:30 4:42.5 5:15 7:00

20 min 1:40 2:30 3:20 4:10 5:00 6:40

19 min 1:35 2:22.5 3:10 3:57.5 4:45 6:20

18 min 1:30 2:15 3:00 3:45 4:30 6:00

17 min 1:25 2:07.5 2:50 3:32.5 4:15 5:40

16 min 1:20 2:00 2:40 3:20 4:00 5:20

Sample Pace Workout Seasonal Progression

Beginner 2 x 400 6 x 400 800, 4 x 400, 800 4 x 800 6 x 800

Veteran 2 x 800 4 x 800 6 x 800 8 x 800 1200, 4 x 800, 1200 4 x 1200 2 x 1200, 2 x 800, 2 x

1200

Training Should become VERY Specific

Mimic the demands of the course.Up hill, Down hill, FlatDirt, Grass, Concrete, Blacktop, SandStart (how far to first turn? Left or Right?)Finish (how far from last turn, landmarks)Single File Start, 3 in front, etc.?

Mimic the demands of the raceChampionship caliber startChampionship caliber pace

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Distance Runners Greatest Adversities

Over training- controlled by coaches Over-Racing – controlled by coaches LACK OF PROPER RECOVERY- Coach

Communication) Heat- dehydration (Coach Communication) Humidity- dehydration (Coach Communication) Wind Air Quality- Fires Altitude Nutrition (Coach Communication)

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PEAKING

Fitness Volume of training can be reduced-

1/32/3

Raise the intensity and focus on the specifics of the event.

Strength: Strength can be maintained in the finals weeks of the

season with just one session of strength training. Same principle as above. Keep the intensity high.

+ & - Adaptations (3 Teams)

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Team XYZTeam ABCTEAM SAC

Training Volume & Intensitybecome inversely related

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Intensity

Volume

Progress of the Season

+ & - Adaptations (3 Teams)

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Positive PEAK Adaptation

NEGATIVE Adaptation

No- “Would-a, Could-a, Should-a”Keep Them Healthy

Goal is to put your best on the line when it counts.

Best predictor of injury among runners is a prior injury.

Second-best predictor of an injury is the total mileage run per week.

Peaking Miscellaneous Thoughts

How to keep them healthy? under train vs. injury or burn out Dirt or grass Water, Ice Buckets Be observant, check journals, etc.

Plan your season and communicate Take ownership of your season. How many times can you really race them fast? Expect them to improve and be their best at the end

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Training Journal - Why and What data?

Communication and Feedback (record keeping is good)

What to Record Workout intensity Rest & Diet Water/Urine Mental State Resting Pulse (Morning) Aches & Pains Shoes Workout & Times Diet (Fruit/Veggies) Other

Journals- What Format?

Notebooks Composition Journals Online Journals

http://www.eTRaXC.com

Coaches or Captains check journals

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The Colors of Pee.

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Regular exercise training effects such as cardio endurance, muscular strength, muscular endurance are generally lost after 4 – 8 weeks. “Reversibility”

Training is cumulative. (It isn’t just one practice or one secret killer workout.)

It takes 21 – 28 days before effectives of training takes place. Plan your practices weeks in advance. Look at the whole season, year & career.

DOMS- Delayed Onset Muscle Soreness- 24 hours + (“the second day after”).

Training Times

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TERMS

A. Macrocycle- The Season ≈23-26 weeks

B. Mesocycle- A Month 3-4 weeks or 21-28 days

C. Microcycle- A Week 7-10 days

D. Session- A Workout

E. Unit- A component of the workout Such as the warm up, strength, core,

intervals, warm down.

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All Roads Lead To FRESNO

•All high school athletes will improve their fitness level with sound reasonable training.•There are as many different methods as there are coaches and schools.