1. Types of training programs and periodization
Module 5- Cardiorespiratory and Resistance Exercise Prescription

2. Long, Slow Distance Intensity: ~70% VO2max or ~80% Hrmax
Duration: race distance or ~30 to 120 minutes
Frequency: 1 to 2 sessions per week
This long-duration training mimics or surpasses the duration of performance, thereby readying the athlete for the duration of the event
With this type of training, duration takes precedence over intensity

3. Long, Slow Distance Expected Adaptations Possible Disadvantages
Increased mitochondrial ATP production
Increased oxidative capacity
Increased use of fat
Improved cardiorespiratory function
Improved thermoregulation
Possible Disadvantages
May not mimic the performance pace or intensity
May not be using the same motor unit recruitment (and fiber) pattern
Limits training to some fibers, but not all those used in competition
Overload can only be achieved by increasing duration, not intensity

4. Pace/Tempo Intensity: at LT or just above race pace
Duration: 20 to 30 min
Frequency: 1 to 2 sessions per week
This higher intensity training program provides an intensity overload to the athlete by pushing the system to or above the lactate threshold
The program can be presented in two ways:
Steady pace/tempo: continuous at LT for 20 to 30 minutes
Intermittent pace/tempo: repeated work/recovery intervals at/above LT

5. Pace/Tempo Expected Adaptations Improved movement economy
Increased lactate threshold (OBLA)
Training targeted to sport-specific muscle fibers

6. Interval Training Intensity: just below VO2max
Duration: from a 30 seconds to a 3-5 minute work bout, equal duration rest/recovery period between bouts
Frequency: 1 to 2 sessions per week
This intermittent, near maximum intensity training pushes the body to a large overload and follows up with a rest or recovery period over and over during a session

7. Interval Training Expected Adaptations Increased VO2max
Improved anaerobic metabolism

8. Repetition Intensity: >VO2max
Duration: 30 to 90 seconds work bout, rest/recovery bout 5 times the duration of the work bout (1:5 work to rest ratio)
Frequency: 1 session per week
This supramaximal training is used to increase speed and enhance end of race performance
Because it pushes the system to an extreme overload, it must be balanced with adequate rest intervals between work bouts

9. Repetition Expected Adaptations Improved speed of performance
Enhanced economy
Increased anaerobic capacity
Improved tolerance for lactate

10. Fartlek Intensity: varies from LSD and slightly above race pace
Duration: 20 to 60 minutes
Frequency: 1 session per week
This multidimensional training approach stresses the body in a variety of ways within one training session by combining several of the other methods
Expected Adaptations:
Increased VO2max
Improved economy
Increased LT
Increased fat use

11. Periodization
Progression- a strategy of advancing the exercise loads so that improvements will continue over time
Periodization- a planned method of workout variation; altering the training schedule based on the training season to optimize athletic gains
Week to week progressions
5-10% increments
Of only one variable

12. Periodization Sport Season Objective Frequency per Week Duration
Intensity
Off-Season
(base training)
Develop sound conditioning base
5-6
Long
Low to moderate
Pre-Season
Improve factors important to aerobic endurance performance
6-7
Moderate to long
Moderate to high
In-Season
Maintain factors important to aerobic endurance performance
5-6 (training and racing)
Short (training)
Race distance
Low (training)
High (racing)
Post-Season
(active rest)
Recovery from competitive season
3-5
Short
Low

13. Applying Program Design to Training Seasons
Off-Season (Base Training)
Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration
Preseason
Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training
In-Season (Competition)
Program should be designed around competition, with low-intensity and short-duration training just before race days
Postseason (Active Rest)
Focus on recovering from the competitive season while maintaining sufficient fitness

14. Special Issues Related to Aerobic Endurance Training
Cross-Training
Cross-training is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle
Overtraining
Detraining
Detraining occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness
In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training

15. Special Issues Related to Aerobic Endurance Training
Tapering
Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
The objective of tapering the training regimen is to attain peak performance at the time of competition
Resistance Training
Research is limited, but some data suggest that benefits can be derived from performing resistance training during aerobic endurance training
Benefits may include
Improvement in short-term exercise performance
Faster recovery from injuries
Prevention of overuse injuries and reduction of muscle imbalances
It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint