Physiological Principles of

TrainingNeeds of youth athletes

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SIMPLE FACT

Largest number of youth athletes competing are 10, 11 and 12 years old

Over 70% of all youth athletes quit by the age of 13, never to play organized sports again.

Overwhelming #1 reason that students participate in high school athletics according to the National Federation of High School Sports is to have fun. #10 reason is to win

Principles of Training

Readiness

Overload

Specificity

Rest

Individuality

Accumulation

Progression

Variability

Adaptation

Warm up and Cool Down

Reversibility

Readiness Aerobic Training

Not significant in prepubescent athletes

Anaerobic Training Anaerobic capacity is

dependent on strength and maturation

Strength TrainingShows little evidence of changes in muscle size that occurs after puberty

Skills Training Effective at any age

Basic Rules of Thumb

6-12 Years Old Awaken Interest Have Fun Teach Basic Skills

11-13 Years Old Improve on proper

technique Prep for Increased Training

14-18 Years Old Increased Training Specialized Training More Competition

Physical Growth-Ballpark

Female

Body Height Body Mass

8-9 Fast Slow

9-10 Fast Slow

10-11 Fast Slow

11-12 Fast Fast

12-13 AverageFast

13-14 Fast

Male

Body Height Body Mass

8-9

9-10 Slow Slow

10-11 Slow Slow

11-12 Average Slow

13-14 Fast Fast

14-15 AverageAverage

15-16 Slow Average

Aerobic Capacity-Cooper Female-Elite 95 Percentile

8 2142 Meters

9 2348 Meters

10 2420 Meters (2743 LJO)

11 2558 Meters

12 2588 Meters (14:50 3200)

13 2572 Meters

14 2522 Meters

15 2487 Meters

16 2462 Meters

17 2463 Meters (3716 SC)

18 2485 Meters (3164 Last SM)

19 2414 Meters

Male-Elite 95 Percentile

8 2587 Meters

9 2731 Meters

10 2790 Meters

11 2822 Meters

12 2892 Meters

13 2933 Meters

14 3029 Meters

15 3040 Meters (3401 LastJO)

16 3127 Meters (12:16 for 3200)

17 3101 Meters (4322 SC-2010)

18 3150 Meters (3639 Last SM)

19 3269 Meters

Puberty Average Changes

Beginning of Puberty Growth Spurt Males-12.5 Females 10.5

Sharp Increase in rate of Height gain per year Males 13.5-14.0 Females 11.5-12.0

Growth Spurt of Cardiorespiratory System Males 13.5-14.0 Females 11.5-12.0

The “Overload” Principle

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

Overload Specifics

In order to achieve any change from physical work, that training must overload the system.

Strength Training Work to the point of momentary muscular failure.

Endurance Training Work for progressively longer periods of time and at

progressively higher intensities.

Sprint Training Gradually increase volume of ballistic activities Bungee, downhill, tow training

The Supercompensation

Cycle

The “Overload” Principle

The ‘Ultimate’ principle to apply to all facets of training in most sports.

Gradual increase in workout stresses create a physiological/psychological adaptation over time.

Athletes enhance athletic performance by increasing the capacity for work over time.

What You Train, Is What You Gain! Specificity of Training

S.A.I.D. Principle – Specific Adaptations to Imposed Demands.

You must train the skill or system you will use in competition . . . Mimic the demands of competition. Sprinter Jumpers Throwers Distance runners Energy systems

S.A.I.D Principle continued.

Training needs to simulate aspects of racing. Generally

Deal with specifc energy systems used in the race Sprints, Jumps, Throws--alactic and anaerobic primarily

Distance-all three energy systems

Specifically: Running Events: Starts, finishes, tactics, segmenting race

Throws: Movement across ring, entering and exiting the ring, releaseJumps: Runway approaches, step, landings, phases of the jump

Hard Training Must Be “Fun” Not “Fun & Games” fun, but hard work can be fun in

accomplishment & testing ones abilities. Hard work can be fun in and of itself.

The Best Must Rest . . . Recovery Principle

Recovery is an essential component in training. Undoubtedly one of the most difficult training

components for coaches and athletes to apply. Watch your athletes closely; their eyes, faces, moods,

gait and resting pulse rate will tell the tale. When in doubt, go easy and do an alternative workout

or rest. Use easy runs and games to rest and motivate. Use aqua or swimming to give the legs a break from

pounding. Rest may represent the “secret weapon” for peaking

properly.

Recovery . . . continued

Recovery is not the absence of training, but part of training.

Volume of training is less important than the manipulation of training intensities.

No Pain, No Gain usually leads to No Running. Change to No Strain, No Gain.

Much better to be under-trained and healthy than over-trained and hurt. Healthy athletes participate in late season

events

. . . more Recovery

48 hours are usually needed to recover from a difficult workout or race.

Too often athletes push the day after because they feel good.

Intense workouts are limited to twice each week. A race is an intense workout!

A complete rest day every two weeks will not destroy your athletes! Most will find a way to take far more than just a day every two weeks.

Individuality

Each training program has a different effect on an individual

Tailor programs to individual needs

Training age

Chronological age

Fast twitch/slow twitch

Gender

Body type

Individual Response

Heredity

Maturity

Nutrition

Rest and Sleep

Level of Fitness

Environmental Stresses

Illness of Injury

Motivation

Law of Accumulation

What you do adds up

Days training

Other sports

Years training

Body already knows how to get fit Have already created neural pathways

Increase in volume after body gets fit again

Additional Principles to

consider Progression (FIT principle) Start slow and gradually build up Most injuries occur in the first 3 weeks

Monitor shoes Hell week concept

Variability Change to avoid staleness and boredom Change for a purpose Hard/easy idea

Adaptation Muscles may remember; tendons and ligaments won’t Body adapts slowly Work within the fitness level of the athlete

Progression (FIT)

Frequency How often

Intensity How Hard

Time (Duration) How Long

Rest Very important part of training cycle

Adaptation Improve Conditioning Improve Muscular Endurance, Strength and

Power Tougher bones, ligaments, tendons and

connective tissue The principle of adaptation tells us that

training cannot be rushed Design a sensible program and be satisfied

with the results

Warm up and Cool Down

Increase core temperature of the body

Increase breathing and heart rate

Wake up the muscles, tendons and ligaments

Allows you to introduce activities (quiets team)

Ideal Time-8 to 10 minutes

Cool down helps Remove metabolic waste (soreness)

Principle of Reversibility

Tough to get, easy to lose.

Roughly 1% loss of fitness per day of complete bed rest.

Recovery vs Rest

Energy Systems

Alactic

Anaerobic

Aerobic

Alactic This system is usually limited to short bursts of high

intensity work between approximately 5 to 8 seconds. 

It is your fight or flight system where you feel that sudden burst of energy when somebody sneaks up and scares you. 

This can be used very effectively in the first 5 to 8 seconds of an event

Basic concept is use it or lose it. 

Replenishes to about 97% with 3 minutes of rest. 

Training it includes practicing hard starts, doing quick bursts, practicing speed ladders. 

With training you can expand the amount of energy a bit. 

Always good to practice using this energy source at the beginning of a race.

Anaerobic System Anaerobic means without oxygen and is the system usually used in

efforts from 30 seconds all the way up to 2 minutes.  

Train the body to deal with the demands of the anaerobic system. 

This is the system you use when you are sprinting.  You will probably feel the shortness of breath and it takes up to 10 minutes to recovery from this type of effort. 

Most every race finishes anaerobically. Most every event uses the anaerobic system 

Training for this system means high intensity efforts between 30 seconds and 2 minutes.  Sprint-float-sprints, fartleks, bayis, short interval work, flying 40-60s all help train this energy system. 

Obviously, a sprint requires more anaerobic work than a distance event. 

This is usually why training and racing frequency is different for sprints and distance.

Aerobic System

This is the most used system in the body. 

Any activity that takes over 2 minutes is usually using the aerobic system. 

We train the aerobic system by doing sustained activities over 2 minutes. 

It is important to be properly hydrated and fueled to use the aerobic system. 

Most of the training of a distance runner will be aerobic in nature.

Breakdown of events

100 Meters: 92% Anaerobic, 8% Aerobic

200 Meters: 86% Anaerobic, 14% Aerobic

400 Meters: 70% Anaerobic, 30% Aerobic

800 Meters: 67% Anaerobic-33% Aerobic

1600 Meters: 49% Anaerobic, 51% Aerobic

3200 Meters: 44% Anaerobic, 56% Aerobic

Throws: Primarily alactic system and anaerobic

Alactic workouts

Make sure that athletes are beginning to get in shape prior to training this system Alactic workouts are very stressful on the body

Of primary importance for all events

Main source of energy in the 100 meters

Short sprints of between 5 and 15 seconds of 100% effort

Short hill bursts

Flying 20s, 30s, 40s

Short plyos

Anaerobic Workouts Needed for all events

Especially important in longer sprints and distance races

Hill reps: After proper aerobic conditioning

100 through 300 repeats with varying rest

150 sprint-float sprint

Bayis (50 easy, 50 hard) for number of laps

VO2 max workouts (30 hard, 15 easy)

Longer plyos

Aerobic Workouts

With oxygen

Runs of over 2 minutes

Distance runs

Fartleks

Jogging in between reps

Questions and the Dark Side of Physiology

The Dark Side of Training

Only venture here if addicted to coaching More information than you may care to know

Primarily about distance running and sprints

Did not dip into these areas until after about 20 years of coaching Still get confused with some of the terms

Most of my athletes could care less about this information

Helps determine reasons for specific workouts

Basic concept: Train to run fast by running fast

Definitions

AEROBIC THRESHOLD breakpoint or shift in the primary energy source in the aerobic

system

shift from fatty acids to glycogen occurs at 65% of vo2 max

130-140 beats per minute

www.brianmac.co.uk/hrm1.htm for more accurate heart rate method

LACTIC THRESHOLD breakpoint during exercise at which blood lactate exceeds

removal. Shift from complete oxidation

accumulation of lactic acid

energy supply is glycogen

65% to 85% of vo2

VO2 Max

a. highest rate of o2 utilization attained during maximal or exhaustive exercise.

Considered to be the single most accurate measure of endurance fitness.

College age athletes show an average improvement of 5-20% following 8-12 weeks of training

Cooper Test is a common way to test

www.brianmac.co.uk/gentest.htm

Speed Developmentfrom USA TF Coaching Ed

BUILD SPEED RESERVE BUILD SPEED RESERVE LACTATE TOLERANCEspeed endurance special endurance I special endurance II

Intensity 90-100% 90-100%90-100% Extent 60-150 meters 150-300 meters 300-600

meters Reps per set2-5 1-5 1-4 Sets 2-3 1 1 Volume 300-1200 meters 300-1000 meters 300-1800 meters Rest/rep incomplete incomplete/near incomplete/near Rest/set near complete

Important Definitions

Combined zone more than one area of

training

Critical zone Training for last 25% of the

race

Speed endurance workouts/recovery

building speed reserve

reps of 60-150 meters

multiple sets

1200 meters total or less

incomplete recovery between reps

near complete recovery between sets

critical zone tolerance

Special Endurance I (Building Speed

Reverse) repetitions of 150-300 meters

1 set at 1200 or less meters total volume

90-100% intensity

incomplete or near complete recovery between reps

critical zone for the last 25% of the race

Special endurance II (Race Lactate

tolerance) repetitions of 300-600

possible sets of up to 1800 meters

90-100% intensity

can use either incomplete to near complete recovery between reps

lactate tolerance for mid-race to late race tempo

Intensive Interval (Lactate

Tolerance, Vo2 max

development at race tempo) repetitions of 200-400 meter

1-4 sets at or below 3200 total volume

100-120% of vo2 max intensity (800-1500 tempo)

incomplete recovery between reps

near complete recovery between sets

Extensive

Intervals/Repetitions (Lactate

Tolerance, Vo2 max

development) reps of 800-3200 meters

1-5 at or less than 9600 total volume

92-102% to Vo2 max intensity (at to Vo2 max)

incomplete to near complete recovery between reps

higher end aerobic development (max aerobic development is necessary for the critical zone

Components of interval training (reps, etc)

Short reps

High volume

Low to high intensity

Incomplete recovery

Components of rep training

longer reps

High volume

mid to high intensity

near complete recovery

Recovery intervals: General principles

2/3 of recovery takes place within the first 1/2 of time required for full recovery

Therefore, goal of workout determines recovery time

More on Recovery Anaerobic training

intensity 90-100% of max velocity recovery requires more time between reps and sets

than recovery between aerobic stimuli  

Aerobic training interval between each aerobic stimulus is normally

between 1 & 2 times the running time of each repetition

Complete recovery return to near pre exercise heart rate or homeostasis

Incomplete Recovery after 1/3 of the time required for full recovery (hr 120-

130) 

Recovery techniques those methods to aid in regeneration between

repetitions eg. Jogging, walking, standing, etc