Basic Concepts of Training TheoryScience and Practice, Chapter 1

Human Response to Training

All gains in fitness during training are because of adaptation

Adaptation can be defined as the adjustment of an organism to its environment

In a training program, physical activity is the typical stimulus used to produce adaptation

Adaptation

Magnitude of the Training Stimulus Accommodation Specificity Individualization

4 Features of Adaptation

In order to make training gains, an overload in the training program must be applied

The magnitude of the training load must be above the normal level, in other words, homeostasis must be broken.

Overload

Two ways are available to cause adaptation◦ An increase of the training load or volume

These are known as qualitative changes◦ Change the exercise modality (type of lift/drill)

These are known as quantitative changes

Overload

An example:◦ If I am working to increase my bench press, and

have been doing 3 sets of 10 with 135lb for the last 8 weeks, my body has most likely accommodated to this load. I need to break the homeostasis that this load has induced by either: Change the weight and sets, say to 5 sets of 5 with

155lb, OR Change the type of lift, I could switch to 3 sets of 10

suspended pushups with weight.

Overload

Stimulating Retaining Detraining

Types of Training Loads

To increase in fitness/ability over time, there is a need for progressive resistance training. When the strength of an athlete improves, the training load must be increased in order for further improvements to occur.

The training load (work capacity) of elite athletes is around 10x greater than that of a beginner with 6 months of training. ◦ Elite weightlifters can lift 5000 tons a year of

weights and still improve fitness. A beginner can only lift around 500 tons and improve, anything over that and they will overtrain.

Progression in Overload

If an athlete keeps doing the same exercise for a period of time, they will see less performance improvement the longer they keep using that same exercise.

Principle of Diminishing Returns◦ Hot Dog Example◦ Leg Press Example

Accommodation

I am working to improve my leg strength and use only the leg press machine to help increase my performance. Even if I keep changing the sets and reps, the fact that I am repeating the same general motor movement will cause my body to adapt, and it will be difficult to achieve overload as time goes on. If I change my exercise from leg press to barbell front squat, I will get greater gains until my body adapts to that exercise, which means I will have to change it again in a few weeks or months.

An example:

On the elite level, some coaches will save the most effective exercises in their arsenal for the 4th year of a 4 year olympic training cycle.

If they were to use these exercises in the first, second or third years of the cycle, it would diminish the training effect of using them the 4th year.

An example would be using high altitude drops in the olympic year for an elite high jumper.

Olympic Cycle Accommodation

Training should be specific to the sporting skill that is trying to be improved.

A basic example of this would be: If I am trying to improve my quickness and short speed (<40 meters), I am not going to spend most of my time doing endurance based workouts such as distance running.

Specificity

We can go into greater detail regarding how specific training is by looking at “training transfer”

Specificity

Specificity is largely based on what is known as “transfer of training results”.

The transfer of training refers to how well a certain exercise will improve a sporting skill. ◦ For example, a barbell pullover might help a

quarterback’s throwing ability more than a flat barbell bench press

◦ Repeated maximal efforts in bench press will not help an elite distance runner cover a 10k distance more effectively, and thus the bench press has a low training transfer to distance running.

Training Transfer

Specificity can include◦ Muscle Groups◦ Joint Angles◦ Joint Velocities◦ Energy Systems ◦ Types of Muscle Contractions (e.g. isometric)

Training Transfer

The higher the training level of the athlete, the more specific the training needs to be

Beginners will make performance gains from almost all types of exercises. Advanced athletes need more specific work than beginners to provide a positive adaptation.

Training Transfer

Everyone is different, not every training setup works the same for everybody

Attempts to mimic the training efforts of famous or championship athletes have proven unsuccessful

This typically represents the “art” portion of coaching more than the “science” portion, i.e. this is something you have to have experience in the field to become better at

Individualization

A generalized training theory is a simple model that a coach can use to plan out their training cycles and workouts. There are two main types of theories.◦ One Factor Theory (Supercompensation)◦ Two Factor Theory (Fitness-Fatigue Theory)

Planning out training:Generalized Training Theories

Workouts deplete biochemical substances in the body and reduce performance temporarily

One-Factor Theory

After a rest or ‘restitution’ period, the biochemical levels rise above their previous levels in the point known as ‘supercompensation’

One-Factor Theory

Training Intervals in 1FT

Overloading Cycle in 1FT

Figure 1.6 The overloading microcycle of the supercompensation theory. Rest intervals between the first three training sessions are too short to allow full restoration, so fatigue is accumulated. The interval between the third and fourth training workouts is longer than usual but optimal for the situation. The next workout coincides with the supercompensation phase after the first three training sessions.

A supercompensation phase for many muscle metabolites has never been proven. ATP concentration in muscle does not change substantially after hard workouts.

The restoration of different biochemical substances takes different amounts of time.

It is too simple to be correct….a PhD’s view.

Shortcomings of 1FT

Based on the idea that the athletes potential sport performance (preparedness) is not a stable entity. It varies with time.

The two components of two factor theory are:◦ Gain in fitness prompted by a workout◦ The fatigue generated by that workout

Two Factor Theory

Model of 2FT

Figure 1.7 Two-factor theory (model) of training. The immediate effect of a training session is characterized by the joint action of two processes: fitness gain and fatigue. Athlete preparedness improves because of fit ness gain and worsens because of fatigue.

Workout

The fitness that is gained in a workout is of a moderate magnitude but is long lasting.

The fatigue that accumulates in a workout is of a high magnitude, but does not last very long.

Typically fatigue will be three times shorter in duration than fitness. (a crude measure)

If the fitness levels of a workout lasted 72h than the fatigue would last about 24h

Fitness vs. Fatigue

Largely in peaking athletes 1FT would have athletes doing hard

workouts all the way up until peak, but just fewer workouts at peak.

2FT would have athletes doing low to moderate level maintenance workouts at the peak to reduce fatigue, but since fitness is long lasting, would not need hard workouts.◦ Vern Gambetta, “You cannot make an athlete in

one workout, but you can break an athlete in one workout”.

The Difference?

2FT allows for more weekly workouts and a little less guessing generally speaking. In the 2FT the next workout will be done when the effects of fatigue from the previous workout wear out rather than at the estimated moment of supercompensation as in the 1FT.

Difference in weekly planning

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Based on using % drop off numbers to find the optimal point to work out again based on supercompensation theory.

Example of a 1FT Training Program