Training

What are the 4 specialist training methods?

1. Altitude training

2. HIIT (high intensity interval training

3. Plyometrics

4. SAQ (speed agility and quickness) training

What is altitude training and what does it do?

Training in a high altitude where there is a lower partial pressure of oxygen (pO2).

• This increases red blood cell production as more EPO hormone is released due to the lower oxygen availability and enhances the oxygen carrying capacity of the blood.

• It increases AVO2 diff due to higher oxygen diffusion.

• Increases haemoglobin and myoglobin concentration and enhances VO2 max, improving aerobic performance.

• It delays OBLA due to metabolic adaptaions.

What impact does altitude training have on performance?

• It increases aerobic capacity, which delays fatigue and OBLA, increasing the lactate threshold. This allows athletes to work at higher intensity for longer, which improves performance.

• It increases gaseous exchange due to increased alveoli creating more space for diffusion. This allows for a more efficient removal of CO2.

What are the negatives of altitude training? 4

• Altitude sickness can cause detraining

• Have to travel- time consuming + expensive

• Effects are temporary- last up to 14 days so have to time it to competition

• Psychological effects- homesickness, missing family / friends

What are the 3 stages of plyometrics?

1. Eccentric (muscle lengthening)

2. Amortisation phase (gap between, short as possible)

3. Concentric phase (muscle contraction

What happens during the eccentric phase of plyometrics?

It is the pre-loading phase or the lowering phase on landing. Muscle groups undergo an eccentric contraction as they lengthen under tension.

What happens during the amortisation phase of plyometrics?

The time between the eccentric and concentric phase, has to be short to maintain energy stores and utilise force.

What happens during the concentric phase of plyometrics?

• Involves hopping, bounding, depth jumping and medicine ball work.

• It aims to develop power and force as muscles generate more force if they have previously been stretched.

• It uses stored energy for muscle contraction, therefore increasing the force of contraction.

What are the positives of plyometrics? 6

• Improves power

• Requires little equipment

• Time efficient

• Increases neuromuscular coordination

• Develops fast twitch muscle fibres

• Can make it sport specific

What are the negatives of plyometrics? 5

• High injury risk

• Only benefits anaerobic athletes

• Not suitable for beginners

• DOMS- limits amount of time you can train as you need adequate recovery time

• Dependent on technique

What does SAQ training do?

Focuses on fast footwork, direction changes and acceleration. It improves multi-directional movements through development of the neuromuscular system, improving neuromuscular coordination and reaction speed.

What drills are used in SAQ training? 4

• Zig zag runs

• Foot ladders

• Often use a ball to make it sport specific

• Drills where is provided anaerobically

What are the positives of SAQ training? 4

• Improves agility

• Doesn’t need a lot of equipment

• Can make it sport specific

• Can be used to prevent injury and for rehab

What are the negatives of SAQ training? 2

• Can require equipment (ladders, hurdles, cones)

• Anaerobic focus

What is HIIT and what does it do?

Short duration intense anaerobic exercise followed by short recovery periods in cycles. (Usually 20secs on, 10secs off for 6-8 cycles). It increases anaerobic capacity, glucose metabolism, fat burning potential and endurance and reduces body fat and obesity.

What are the positives of HIIT? 4

• Increases fat burning capacity

• Time efficient

• Sport specific

• Easy to manipulate- work:rest ratios, sets and reps

What are the negatives of HIIT? 3

• Anaerobic focus- some minor aerobic advantages

• Injury risk due to high intensity, need high recovery time

• Risk of overtraining