Legal Disclaimer. Mixed-Type Residual Training A systematic approach to developing the well-rounded Tactical Athlete

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Joan Eaton
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Legal Disclaimer All information contained within this presentation, not limited to but including; any written and/or spoken material(s), thoughts, and ideas are

Special Operations Command (USSOCOM), the United States Marine Corps (USMC), and/or the U.S. Marine Corps Forces Special Operations Command (MARSOC).

1 Legal Disclaimer All information contained within this presentation, not limited to but including; any written and/or spoken material(s), thoughts, and ideas are those solely of the presenter(s) and author(s) and do not reflect the views and opinions of the United States Department of Defense (DoD), The United States Special Operations Command (USSOCOM), the United States Marine Corps (USMC), and/or the U.S. Marine Corps Forces Special Operations Command (MARSOC). Mixed-Type Residual Training A systematic approach to developing the well-rounded Tactical Athlete Andrejs Andy Zalaiskalns MARSOC Human Performance Strength and Conditioning Coach

Coaching Background The University of Minnesota 2008, 2011-2012 The University of Findlay 2008-2009 The Univ.

2 Coaching Background The University of Minnesota 2008, The University of Findlay The Univ. of Northern Colorado All-Conference Athletes 14 NCAA All-Americans 5 Player of the Year Award Winners 2 NCAA National Championship Teams MARSOC 2012-Present Necessity for Multiple Domains Coach, I need to get bigger without putting on weight, in better shape without losing strength what about X-Ray vision and the ability to breath underwater? Traditional programming models can lead to detraining in domains where there is a lack of stress application during concentrated phases, in other words; sacrifices in endurance in the name of strength and vice versa. The Jack of all Trades Ashton Eaton 2012 Olympic Decathlon Champion Event Result Comparison 100 M s Wouldn t make semis Long Jump 8.03 M 7 th Place Shot Put M Lower than all marks High Jump 2.05 M Lower than all marks 400 M s Wouldn t make semis 110 M Hurdles s Wouldn t make finals Discus M Lower than all marks Pole Vault 5.20 M Last Place Javelin M Lower than all marks 1500 M 4.33 min Lower than all marks

Conjugate Sequencing Figure 1 http://img.

3 Conjugate Sequencing Figure 1 Periodization- Youth Fencing Figure 2 Maintaining Multiple Domains Figure 3- from websearch.

Mixed-Type Residual Training Mixed-Typing; the combination of multiple varied stress applications throughout training cycles that is systematic and compatible in structure and design.

4 Mixed-Type Residual Training Mixed-Typing; the combination of multiple varied stress applications throughout training cycles that is systematic and compatible in structure and design. Residual Training; periodization principle that provides guidance on which type of stressor needs to be applied and the frequency of its application to prevent detraining in multiple domains. Periodization Comparisons Linear Periodization Block Periodization (without training residuals) Mixed-Type Residual Training Interchangeable Nomenclature Alactic/ATP-PC /Creatine Phosphate System Lactic/Anaerobic/Glycolytic Aerobic/Oxidative For the purpose of simplicity, this presentation will use the following terminology: Alactic Lactic Aerobic

Residual Training Effect Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts.

Muscle Hypertrophy (mainly slow-twitch), improved enzymatic function, better local blood circulation and lactic acid tolerance 14-22 Days Increased amount of anaerobic enzymes, H+ buffering, and

5 Residual Training Effect Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. Motor Ability Residual Physiological Adaptations Maximum Speed 2-8 Days Improved NM interactions & motor control, increased PCR+ storage Strength Endurance Lactic Work Capacity / Power Days Muscle Hypertrophy (mainly slow-twitch), improved enzymatic function, better local blood circulation and lactic acid tolerance Days Increased amount of anaerobic enzymes, H+ buffering, and glycogen storage. Increased likelihood of lactate accumulation Maximum Strength Days Improvement of neural mechanism & muscle hypertrophy due mainly to fiber enlargement Aerobic Work Capacity / Power Days Increased aerobic enzymes & mitochondria, muscle capillaries, hemoglobin capacity, glycogen storage, increased rate of fat metabolism SAQ & Endurance Parameters Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. Work Duration Rest Duration Reps per Set Total Sets Intensity HR Range Alactic SAQ 0:03 0:11 sec Lactic Power Lactic Capacity Aerobic Power Aerobic Capacity Aerobic Restoration 0:15-0:45 sec 0:45 sec 2:00 min 1:30 6:00 min 1:00 8:00 min Restorative or 20+ min 1:00 3:00 min 1:00 3:00 min 1:00 3:00 min 1:30 3:00 min 1:00 min and below with 1:00 3:00 min rest 100% NA %-100% 180+ BPM with 2:00-6:00 min rest 85%-100% 180+ BPM % - 85% BPM % - 75% BPM NA % and below 140 BPM and under Grossman- On Killing Grossman, D. (1996) On Killing. Black Bay Books: USA.

6 4-Week Residual Frequencies Maximum Speed: 2-8 Days 1X - 3X per week Strength Endurance:10-20 Days 1X per week Lactic Work Capacity / Power: Days 1X every other week Maximum Strength: Days 1X - 2X every other week Aerobic Work Capacity / Power: Days 1X 2X every other week Alactic Sprint Compatibility Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. During: Explosive Strength Aerobic Restoration (HR BPM) Maximum Strength After: Explosive Strength Maximum Strength Hypertrophy Aerobic Endurance Limit the amount of lactic work done in conjunction with alactic sprinting, i.e.; train one for development and the other for maintenance, but don t attempt to develop both during the same session. Max Strength Compatibility Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. Before: Innervations During or After: Strength Endurance Hypertrophy Stretching / Flexibility Aerobic Restoration Innervation Example: Deadlift Hex Bar Isometric Hormone Modulation HTMU Recruitment 0:07 sec or less

Max Strength Field Example Progression Example Week 1- Week 2- Week 3- Week 4- Download Maximum Strength 5 x 5 77.5% - 82.5% 5 x 3 82.

7 Compatible Alactic Domains Alactic Sprints Neural Innervations Max Strength LB STREND UB Isometric Conditioning Isometric Glute Ham Many options exist, this is just an example. Max Strength Field Example Progression Example Week 1- Week 2- Week 3- Week 4- Download Maximum Strength 5 x % % 5 x % % 5 x % % 1-2 x % % Strength Endurance 10 x 2 65% - 85% 1:30 rest between reps 12 x 2 65% - 85% 1:15 rest between reps 15 x 2 at 65% - 85% 1:00 rest between reps 10 x 1 Below 80% 1:30 rest between reps

Progression Example Week 1- Week 2- Week 3- Week 4- Download Maximum Strength 5 x 5 77.5% - 82.

8 Progression Example Week 1- Week 2- Week 3- Week 4- Download Maximum Strength 5 x % % 5 x % % 5 x % % 1-2 x % % Strength Endurance 10 x 2 65% - 85% 1:30 rest between reps 12 x 2 65% - 85% 1:15 rest between reps 15 x 2 at 65% - 85% 1:00 rest between reps 10 x 1 Below 80% 1:30 rest between reps Max Strength volume decreases with increasing intensity. Strength Endurance volume increases at same intensity, time parameter changestotal set duration stays at 900 sec; Escalated Density Training. Lactic Compatibility Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. Before: Maximal Strength Strength Endurance During: Aerobic Restoration (HR BPM) Mixed Alactic/Lactic Endurance Non-Compatible: Aerobic Work Capacity / Power Compatible Lactic Domains Lactic Sprints 1:2 work-to-rest ratio Anaerobic Power Limited amount of alactic/lactic mixed endurance. Additionally, does not have to be strictly cardio, weight training options work as well.

Lactic Capacity - Field Example Lactic Power

Separate lactic and aerobic work as much as

9 Lactic Capacity - Field Example Lactic Power Field Example Possible Explanation Rick Brunner, Explosive Ergogenics for Athletes, Minnesota Sports Performance Seminar, Separate lactic and aerobic work as much as possible, whenever possible- goal is a minimum of 2 sleep cycles.

10 What are your thoughts? Popular Example 1 Popular Example 2 Turkish get-up X 10 min Strength 10X2 inc wgt 10 Rounds for time: A) Lunges X 15 EA B) Squat-to-Press X5 C) Abs X 7 D) KB swings X 15 E) Rest 0:30 Run 5 miles Complete as many times as possible in 10 minutes of: [Lift at weight] X10 reps More weight X 10 reps More weight X 10 reps More weight X 10 reps More weight X max reps Emphasis on Quality Work Avoid This Figure 3

Aerobic Compatibility Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts.

11 Aerobic Compatibility Adapted from Issurin, V. (2008). Block Periodization 2: Fundamental Concepts and Training Design. Michigan, USA: Ultimate Athlete Concepts. Before or During: Alactic Sprints Maximum Strength Strength Endurance After: Hypertrophy Non-Compatible: Lactic Work Capacity / Power Aerobic Compatibility Doesn t have to be running High Volume Circuits Metabolic Running Heart Rate Guidance BPM Restoration BPM Work Capacity BPM Power MTRT 4 Week - 3 Day Example Week 1- Max Strength 5 x 5 STREND 10 x 2 Training Day 1 (Monday) SAQ STREND Upper Lactic Power Training Day 2 (Wednesday) Max Speed Max Strength Lower STREND Upper Training Day 3 (Friday) SAQ Aerobic Capacity Week 2- Max Strength 5 x 3 STREND 12 x 2 SAQ STREND Total Max Speed Max Strength Total SAQ Lactic Capacity Week 3- Max Strength 5 x 1 STREND 15 x 2 SAQ STREND Lower Lactic Power Max Speed Max Strength Upper STREND Lower SAQ Aerobic Power Week 4- Download STREND 10x1 <80 Max Strength 5x1 <80 SAQ STREND Total Lactic Maintenance Speed Maintenance Max Strength Total SAQ Aerobic Maintenance

12 Extra Sessions Lactic WC Extra Sessions Lactic Power Extra Sessions Alactic Power

13 Extra Sessions Alactic WC Extra Sessions Aerobic Power MTRT on Elite Performer

14 MTRT- Low Performer Group MTRT- High Performer Group Where we re at right now

15 Advancements Necessity for changes to accommodate abiltiy level Accommodations for daily readiness Addition of contrast, AFSM, OC s, and tempos to strength work for advanced athletes Dropping work capacity for individuals that need no further development in those areas and staying purely in alactic, lactic, and aerobic power ranges Lessons Learned Heavy pressing done only 1X / week Large number of shoulder issues, aggravation seen multiple times in many athletes when heavy presses were done multiple times weekly Max Speed only done 1X / week Once weekly is sufficient for increases in speed, agility drills added for SAQ to address kinesthetic awareness multiple times per week Limit Axial loading in many individuals Front Squat for lower body max strength and strength endurance for many athletes Avoid Workout ADD Block Periodization MON TUE WED THR FRI Week Week Week Week Deload 4 5 different workouts repeated 3X over a month. Progression happens as one block progresses to the next. Week 1 Week 2 Week 3 Week 4 MTRT MON TUE WED THR FRI different workouts done 1X over a month. Workout frequency occurs when month repeats itself 3X (with noted progressions).

16 Necessity for Future Research Are any of these domains more important than others? Will successful performance in these areas predict successful tactical performance? Exercise specificity or just generalized performance across domains? The Difference in 10% Success Failure Recommendations

17 Questions? Andy Zalaiskalns

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the