Ch. 20 designing aerobic programs

MED

• minimum effective dose

• minimum amount of training required to maximize adaptations and minimize risk of injury

MTD

• maximum tolerated dose

• maximum training load that has benefits for the athlete

lactate threshold

• percentage of VO2 max at which a specific lactate measurement starts to increase above resting measures

• better indicator of performance than VO2 max

how to design a program

• mode: method of training should be specific to the goal of the training session

• duration: longer duration, lower intensity

• intensity: HR is the best prescription for intensity

• frequency: usually 3-5 times a week, need more than 2 sessions a week to improve VO2 max

• progression: frequency, intensity, OR duration should not increase more than 10% each week

Karvonen method

1. APMHR: 220-age

2. HRR: APMHR-RHR

3. THRR: HRR x %int

must do twice to find THRR!

LSD

• training distance is greater than race distance

• around 70% of VO2 max (steady state)

• enhances lactate clearance and a gradual shift from type II to type II

tempo

• intensity is similar to competition intensity; corresponds to lactate threshold

• can either be done at steady pace (20-30 mins) or tempo intervals with small recovery

intervals

• 90-100% of VO2 max

• work and rest periods are 1:1 (3-5 mins)

• increases VO2 max and anaerobic pathways

HIIT

• 100-120% of VO2 max

• used to improve speed

• work and rest periods are 1:5

• works better for untrained individuals for the first 6 months (faster results than LSD for this period of time)

fartlek

• combines periods of easy running with hills or faster bursts

• 20-60 mins

• increases VO2 max and LT threshold

off-season

lower intensity, greater volume, intensity can increase over time

preseason

increase intensity and maintain volume to match competition intensity

in-season

highest intensity and lowest volume; training is centered around competition

post-season

recovering from competition while maintaining fitness

cross training

baseline conditioning during injury or post-season

detraining

reducing or pausing training from illness or injury; can lose physiological adaptations

tapering

the planned decrease in duration and intensity to achieve peak performance

resistance training

increases rate of recovery and prevention from injuries

acclimatization

• LHTL

• if competition conditions are hot and humid, training should be done while it’s hot and humid

• should be done for a few weeks or months before competition