Lecture 12 - Endurance

Endurance

• the power of enduring an unpleasant or difficult process or situation without giving way

• the ability or quality of being able to continue work with assigned intensity

• the ability to protect the functional integrity of the body in spite of internal and external stress

• the ability to tolerate fatigue

• the ability the “last” in competition

Conditioning ability of endurance

endurance training must delay fatigue to allow for maximum effort for longer periods of time or for additional repetitions

Fitness Triangle

strength, speed, and endurance

Endurance Target of Strength Capacity

• time expressed

• increased repetitions

• more sets

Endurance Targets of Cardiovascular Capacity

• longer duration (go further)

• increased distance (go faster)

• more sets

Endurance Targets of Metabolic Capacity

• intensity

• duration

Lactate Threshold

the exercise intensity at which lactate begins accumulating in the bloodstream faster than it can be removed, marking a shift toward high-intensity anaerobic metabolism. It is a key predictor of endurance performance, allowing athletes to sustain higher speeds) for longer without premature fatigue

Complexity of Endurance Training

• muscles involved by mechanics and coordination

• predominant energy system: skill duration and bouts of effort

General Conditioning

development of the central components of energy production and expenditure that are not exercise and task specific

• also known as cross training

Specific Conditioning

special and specific to sport skill movement

timing intervals are the same as for general conditioning

Cardiovascular/Metabolic/Strength Principles

• Start with an aerobic base

  • raises lactate threshold to an extent and improves ability to handle oxygen debt

• Get in shape gradually

  • implement new exercises at low levels of intensity/volume and helps prevent overuse injuries

• Increase volume first, then intensity

  • the duration of effort should be the main focus, do 10-20% incremental increases in volume each week

• Vary conditions of training

  • vary exercise order, surfaces, atmosphere to ensure progress and keep motivation up

• Incorporate cycles of loading, peaking, and recovery

  • using the same stimulus over time will make very small gains so tapering w cycles can bring increases from recovery

• Maintain training consistently

  • a few weeks of not training takes a few months to regain that level of fitness

Ways to Train Endurance

• Repetition

  • 20+

  • 13-19

  • 8-12

• Time

  • 30s+

  • 13-29s

  • 8-12s

• Sets

  • 6-7

  • 8-12

  • 13-20

• Loads

  • sport skill load

  • sport skill load < 10%

  • sport skill load > 10%

Muscular Endurance Parameters

Exercises: 2-3

Intensity: 50-70%

Sets: 2-4

Reps: 8-12

Rest: < 30s

Tempo: moderate to slow

Frequency: 2-3x per week

Lactate Threshold Parameters

Intensity: 80-90% HRmax

Sets: 4-6

Reps: 30s to 5min intervals

Rest: 1/3 to 1/4 of work

Tempo: fast to moderate

Frequency: 1-2x per week

Sport Training Parameters

Exercises: up to 10

Intensity: 1-30%

Sets: sport specific +10%

Reps: sport specific +10%

Rest: sport specific +10%

Tempo: skill speed

Frequency: 1-2x per week

Concurrent training

simultaneous inclusion of both resistance and endurance training

• reduces strength, hypertrophy, and power

• increases VO2max and decreases body fat

Adaptations of Aerobic Training

long duration, low force output

Adaptations of Strength Training

short duration, high force output

Neuromuscular Adaptations

Resistance Training: synchronous firing of motor units, recruits large # of motor units, rapid RFD

Endurance Training: asynchronous firing of motor units, recruits small # of motor units, slow RFD

Potential Overtraining with Chronic Effects

strength 5x/week and endurance 6x/weel

Best Methods of Concurrent Training

Mode: Cycling = lower decrements

Duration: keep duration short (sprints!!)

• recruit high-threshold motor units and stress similar energy systems

How to do Concurrent Training

• short bouts of cycling is better than running

• sprints won’t hinder strength

• perform cardio and lifting weights on separate days