KIN 405 Lecture 7 - Advanced(Training(Techniques Sports...

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Advanced Training Techniques Sports specific Training
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Program Design for Sport Season Objective Frequency Duration Intensity Sound Conditioning base 5 - 6 Long Low- moderate Improve aspects of endurance performance 6 - 7 Long- moderate Moderate- high Maintain performance 4 - 6 (training & racing) Short (training) Race distance?? Low (training) High (racing) Recovery 3 - 5 Short Low
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Program for Niagara Falls Marathon Season Objective Frequency Duration Intensity April - June Sound Conditioning base 5 - 6 Long Low- moderate June/July – Sept Improve aspects of endurance performance 6 - 7 Long- moderate Moderate- high Early Oct to late Oct Maintain performance 4 (training & racing) Short (training) Race distance Low (training) High (racing) Nov + Recovery - Biking, elliptical,skiing 3 - 5 Short Low Race Date: Mid-to-End of October; Durations for each season may be different depending the athlete
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Importance of >ming the different seasons Peak at the appropriate time for the best performance – Don’t want to surpass this point or not reach it in the right time Avoid excess fatigue • Motivation Avoid overtraining
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Importance of >ming the different seasons ! Careful planning: 1. Assess the current fitness of the athlete 2. Identify target event / race and plan timeline for off-season and pre-season to peak 3. Identify " Allows for adjustments to be made in program & goals 4. Identify components of program – speed work, strength, endurance, techniques etc. 5. Understand the adaptations that will result from these components Goals Feasible?
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Types of Programs
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Types of Programs Continuous Training (Group I) for Initial Conditioning and Maintenance Phases. Continuous and Discontinuous training for improvement (stage): – Long, Slow Distance training (LSD) – Pace/Tempo training – Interval training – Repetition training – Fartlek training
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Con>nuous Training One continuous bout, intensity without rest One prescribed intensity maintained throughout Safer, more comfortable for beginners
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Long, Slow Distance Training ! Intensity: VO 2 max – “conversation exercise” ! Duration: 30 min – 2 hours+ ! Frequency: 1 - 2 times week, spread out ! Enhances CV and thermoregulatory function, mitochondria, and fat utilization . ! To improve performance, must incorporate other methods of training.
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Pace or Tempo Training Intensity: At lactate threshold or at or slightly above race pace ( ) • Duration: * (20 – 60 min) Frequency: 1 - 2 times per week Can be steady or intermittent
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Pace or Tempo Training • Ideas: – Insert up to 3 different periods (5-20 min each) of a tempo run within an run / ride – Finish an endurance run / ride with a tempo pace – Start with warm-up and work up to a tempo gradually over 90 min (if endurance run / ride)
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Pace or Tempo Training Develop a sense of “ race pace ” and the ability to sustain exercise at a given intensity/pace Improve running economy, increase lactate threshold, use same pattern of as during competition .
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Interval Training • Intensity:
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  • Fall '12
  • MarinaMourtzakis
  • Adenosine triphosphate, Fartlek

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