Exercise Prescription

1
Exercise Prescription

• Performance Fitness

2
Periodization

• Plan for different periods of competition
• Training cycles
• Macrocycle entire year (for example)
• Mesocycle specific focus on physiologic system
• Microcycle smaller cycles with more specific
  training elements

3
Mesocycles

• 1. Base phase (pre-season training)
• Focus
• Aerobic conditioning (longer duration)
• Strength
• Physiologic goals
• VO2 max
• Mitochondrial growth
• Stroke volume increase
• Connective tissue strength

4
Base Phase

• Frequency daily
• Intensity 50 -70 HRR (VO2R)
• Time ever increasing

5
Base Phase

• Endurance Training Manipulation
• LSD long slow distance
• Long work periods (intervals)
• Short rest periods (intervals)

6
Base Phase

• Endurance Training Manipulation
• Example Running
• 45 minutes _at_ 60 HRR
• Example Swimming 2,000 yards
• Swimmer capable of 110 pace/100 yd
• 1 x 2000 yd. holding 115 pace per 100 ( 5 sec
  rest between 100s)
• 4 x 500 yd. w/ 10 sec rest between 500s
• 4 x 5 x 100 _at_ 115 15 sec rest between sets of
  100s
• 40 x 50 _at_ 40 sec (requires pace of 35 sec/100 to
  rest 5 sec between)

7
Mesocycles

• 2. Build Phase (early season training)
• Focus
• Aerobic conditioning
• Strength
• Tolerance
• Physiologic goals
• Aerobic of VO2 max increase (lactate threshold)
• LA shuttling/removal improvement
• More FT muscle fiber recruitment

8
Build Phase

• Frequency 1 - 3 x per week
• Intensity 70 85
• Time varies to simulate event and develop
  psychological tolerance to discomfort

9
Build Phase

• Tolerance Training Manipulation
• Moderately high intensity (just above OBLA)
• Moderate duration 1 min to 10 min
• Recovery intervals ¼ to ¾ work duration

10
Build Phase

• Tolerance Training Manipulation
• Example Running
• 4 x 1000 meters w/ 400 meter jog between
• 10 x 400 meters w/ 200 meter jog between
• 20 x 200 meters w/ 100 meter jog between
• Fartlek (Speedplay) varied on and off
• Cut-downs 3, 2, 1s
• 3 min on, 2 min off
• 2 min on, 2 min off
• 1 min on, 1 min off immediate repeat

11
Mesocycles

• 3. Speed Phase
• Focus
• Speed (turnover)
• Recovery
• Skill at top speed (example flip turns)
• B or C event competitions
• Physiologic goals
• Greater FT muscle fiber recruitment
• Event simulation

12
Speed Phase

• Frequency -1 2 x per week
• Intensity 90 - supra-maximal
• Time short duration (lt 100)

13
Speed Phase

• Speed Training Manipulation
• Very high intensity
• Short duration
• Complete recovery
• Recovery intervals 2 x to 10 x work interval

14
Speed Phase

• Speed Training Manipulation
• Example Running
• 10 x 100 meter w/ 500 recovery (jog walk)
• 10 x 50 meter w/ 400 recovery (jog walk)
• Example Swimming
• 10 x 50 _at_ 300
• 10 x 25 _at_ 200
• Broken 200 by 50s w/ 100 rest between

15
Mesocycles

• 4. Competition Phase
• Focus
• Competition
• A events
• Maintaining top speed
• Physiologic goals
• Maintaining FT recruitment
• Recovery

16
Competition Phase

• Frequency daily training weekly comp.
• Intensity training mimics races
• Time short duration

17
Competition Phase

• Competition Training Manipulation
• Taper
• Reduced volume
• Maintained intensity
• Competition is highest intensity
• Skill component refinement (ex swim turns)

18
Mesocycles

• 5. Postseason (active rest)
• Focus
• Psychological recovery
• Physiological recovery
• Not losing all fitness
• Physiologic goals
• Maintaining some conditioning

19
Postseason

• Postseason Training Manipulation
• Frequency every other day
• Intensity 50 or lower
• Time 30 60 min

20
Postseason

• Postseason Training Manipulation
• Alternate conditioning activities
• Team Building/Maintenance activities
• Example Any sport
• Frisbee football

21
Questions?
22
End