TRAINING PRINCIPLES IN MASTER ATHLETES Antti Mero Professor

Transcription

1 TRAINING PRINCIPLES IN MASTER ATHLETES Antti Mero Professor DEPARTMENT OF BIOLOGY OF PHYSICAL ACTIVITY UNIVERSITY OF JYVÄSKYLÄ INTERNATIONAL SYMPOSIUM: TRAINING IN MASTER ATHLETES WMA INDOORS Jyväskylä 2012

2 OUTLINE 1. Introduction: aging 2. Periodization of training 3. Technique and skill training 4. Strength training 5. Speed training 6. Speed endurance training 7. Endurance training

3 BODY COMPOSITION / AGE Muscle mass begins to decrease slightly after about 40 years * Especially fast twitch fibers Body fat begins to increase slightly after about 40 years MAN WOMAN Age (yr) Height (m) Mass (kg) Fat free mass (kg) Muscles (%) Fat (%) Skeletal (%) Inner organs (%) Connective tissue and skin (%) 8 8 Blood (%) 7 7 (Behnke and Wilmore 1974)

4 AGING AND NERVOUS SYSTEM OVER 30 % DECREASE IN NUMBER OF AXONS OF SPINAL CORD ABOUT 10 % DECREASE IN CONDUCTION VELOCITY OF NERVE (comparison between young yr and old yr)

5 AGE-RELATED DECLINE DUE TO THREE HORMONE SYSTEMS (McArdle et al 2007)

6 PERIODIZATION OF TRAINING Volume of training Intensity of training

7 2. TECHNIQUE / SKILL TRAINING YOU CAN LEARN AS AN OLDER ATHLETE DO TECHNIQUE AND SKILL TRAINING AT LEAST 2 TIMES PER WEEK IN ORDER TO DEVELOPE IN ONE TRAINING SESSION REPETITIONS ( WHOLE PERFORMANCE % INTENSITY ). IF COORDINATIVE PARTS AND LOW SUBMAXIMAL (50-80%) PERFORMANCES THEN EVEN MUCH MORE IN VERY HEAVY TRAINING SEASONS DO NOT DO MAXIMAL WHOLE PERFORMANCE REPETITIONS

8 TECHNIQUE / SKILL TRAINING continues 1. WARM UP AND BE READY FOR THE PERFORMANCE 2. THINK THE PERFORMANCE (IDEOMOTOR) 3. CONCENTRATE ON THE PERFORMANCE 4. DO THE PERFORMANCE 5. EVALUATE THE PERFORMANCE

9 3. STRENGTH TRAINING Maximum strength 2 times per week Speed-strength 1-2 times per week Strength endurance 1-2 times per week PRINCIPLES - Choose exercises - What intensity? Recruitment of the fast and slow muscle fibers - How many reps? How many sets? - Energy? - Recoveries short or long? - How long can one exercise session last?

10 MAXIMUM STRENGTH EXAMPLE / HYPERTROPHIC SQUAT: 4 x 10 x 75% 1RM / recovery 2 min 1RM = one repetition maximum EXAMPLE / MAXIMAL NERVOUS + MUSCLE SQUAT: 5 x 60%, 5 x 70%, 4 x 80%, 3 x 90%, 2 x 95%, 1 x 100%, 3 x 90% / recovries 2-4 min / all together 23 reps

11 SPEED STRENGTH ASYCLIC OR SYCLIC PERFORMANCES LASTING NOT MORE THAN 10 s PRINCIPLES: - Do with maximal effort / speed - Use loads mainly from 30-80% from 1RM - Mimic your own event (run, jump, throw) - Reps 1-10 in one set, sets Recoveries 2-5 min - Energy from phosphocreatine

12 SPEED-STRENGTH EXAMPLES: HALF SQUAT: continues.. 5 x 5 x 50% / maximal effort / 3 min recovery JUMPING / BOUNDING: - 5 x 5 syclic bounding (standing start) - 5 x 5 hurdles (76cm) 2 m between - In all exercises 3 min recovery and maximal effort

13 STRENGTH ENDURANCE Aerobic or anaerobic Mainly during basic training EXAMPLES: Aerobic: 10 exercises for whole body circuit training, set recoveries 30s, low load (own body or 20-30% from 1RM) and slow performance speed, heart rate Anaerobic: 5 exercises for whole body, load 50% 1RM, set recoveries 60s, maximal effort

14 4. SPEED TRAINING EVENT SPSIFIC / WHOLE PERFORMANCE STRUCTURE OR PART PERFORMANCES (sprint running and coordinative part exercises) PRINCIPLES: - Running for runners (velocity= stride length x stride rate) - Intensity: submax level and max level % from record time - Distance 10-60m, 2-6 s - Reps 4-6 with full recovery 5-8 min, energy mainly phophocreatine

15 SPEED TRAINING continues EXAMPLES: 5 x 30m from blocks / 4 min recovery /100% effort 5 x 30m with a flying start / 6 min recovery / 98% effort 4 x 30 m: 3 x 100% effort and 2 x 103 % supramaximal / 6 min recovery - supramaximal= using back wind or rubber rope drawing system

16 5. SPEED ENDURANCE TRAINING Your speed level says what you can run e.g. in 400m competition You must keep your speed level high during the run speed endurance Energy production is important in 400m running * phosphocreatine * anaerobic glycolysis * aerobic energy production

17 6. ENDURANCE TRAINING FACTORS AFFECTING ENDURANCE PERFORMANCE CAPACITY 1. Endurance training - basic aerobic, aerobic/anaerobic, maximal oxygen uptake (use testing!!) - amount and intensity are important 2. Strength and speed training - v= l x f - economy of running 3. Running technique - optimal technique increases also economy of running

18 ENDURANCE TRAINING continues BASIC ENDURANCE TRAINING (pure aerobic) - blood lactate below about 2 mmol / l - heart rate per min - Example: 10 km running in forest

19 ENDURANCE TRAINING continues AEROBIC / ANAEROBIC TRAINING - blood lactate 2 4 mmol/ l - heart rate per min - Example: 4 km running in forest

20 ENDURANCE TRAINING continues MAXIMAL OXYGEN UPTAKE (MAXIMAL ENDURANCE) TRAINING - blood lactate about 4-15 mmol/ l - heart rate per min - Example: 4 x 1000m / 2 min recovery - record 1000m st run nd run rd run th run 3.18