High Intensity Training How can we apply it to swimming?

Transcription

1 High Intensity Training How can we apply it to swimming? Daniel L. Carl Ph.D. University of Cincinnati 80th NISCA Conference and Clinic March 28-30, 2013 Indianapolis, IN

2 Aerobic Based Training Adaptations Performance Endocrine Changes Mitochondrial Changes Aerobic Adaptations Circulatory Adaptations VO 2 Max Enhanced Pathology

3 Astrand Evidence Based Aerobic Training Textbook of Work Physiology NSCA Essentials Holloszy 1967 Changes in mitochondrial enzymes Spina 1996 Short term aerobic adaptations

4 Short Term Aerobic Adaptations Spina et al Endurance training 2h/day at 60-70% of VO 2 peak Support for quick adaptation Mitochondrial enzymes increase in as few as 7-10d Original support for 4-6w of training Spina RJ, Chi MM, Hopkins MG, Nemeth PM, Lowry OH, and Holloszy JO. Mitochondrial enzymes increase in muscle in response to 7 10 days of cycle exercise. J Appl Physiol 80: , 1996.

5 Why Evidence Based HIT My background Desire for proof Knowledge beyond what is cool.. Incorporate more than the latest fad Be Professional Be Prepared

6 What is HIT Glorified Interval Training? No! Differences Interval purpose Interval = various threshold & duration HIT = 100% max intensity Therefore HIT limited to ~ 20s activity

7 Evidence from Tabata Where it primarily started Highly-trained endurance athletes 7-8 exercise bouts cycle ergometer ~ 170% of VO 2 max with a 10-s rest < 3 min total work HIT Increased VO 2 max

8 Tabata et al 1996 Effects of moderate intensity endurance and high intensity intermittent training on anaerobic capacity and VO2max. TABATA, IZUMI; NISHIMURA, KOUJI; KOUZAKI, MOTOKI; HIRAI, YUUSUKE; OGITA, FUTOSHI; MIYACHI, MOTOHIKO; YAMAMOTO, KAORU Medicine & Science in Sports & Exercise. 28(10): , October 1996.

9 Tabata Protocol 4 min long 20s of max training 10s of rest Total of 8 sessions or rounds Specific movements for specific results Risk of Injury Mechanical considerations

10 Evidence from Gibala s Lab Martin Gibala s Lab The current push Wingate HIT protocol established 30s x min rest Total exercise time ~ 2-3 min Burgomaster 6 Sessions study Mitochondrial & Performance

11 Burgomaster et al 2005 Mitochondrial Changes Performance Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Burgomaster, Kirsten A., Scott C. Hughes, George J. F. Heigenhauser, Suzanne N. Bradwell, and Martin J. Gibala. J Appl Physiol 98: , 2005

12 Gibala et al 2006 Performance Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. Gibala MJ, Little PJ, van Essan M,Wilkin GP, Burgomaster KA, Safdar A, Raha S & Tarnopolsky MA. J Physiol 575, , 2006.

13 VO 2 Peak enhanced College age M F 2 weeks 4 X Wingate 9 % Increase VO 2 Peak Changes Carl et al 2010

14 Low Volume, High Intensity Interval Training: A Pilot Study. Daniel L Carl, Jacqui Bell, Andrea Bernhard, Ben Dyer, and James Phillips. Med. Sci Sports Exerc. May, 2011

15 HIT Support Continues Support for shorter duration 30s Wingate to 10s Support for high intensity driven changes Increased risk of Injury?

16 VO2max (ml kg-1 min-1) :4 10:4 10:2 Control 0 Begin 2 weeks Hazell et al 2010 Graph Recreated 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. Tom J. Hazell, Rebecca E. K., MacPherson Braden, M. R. Gravelle, Peter W. R. Lemon Eur J Appl Physiol (2010) 110:

17 Talanian et al 2007 Evidence for Endocrine changes with HIT College aged Women 7 Training days (short duration) 4 min bouts w 2 min rest (more aerobic) 60 min cycling 60% VO 2 Peak Multiple measures of support VO 2, Enhanced fat oxidation, Reduced HR & BLA

18 Epinephrine nm Endocrine Changes * * Pre-Training Post-Training min 15 min 30 min 60 min Time Talanian JL et al 2007 Graph Recreated Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet. J Appl Physiol 102: , 2007

19 Broomall & Carl 2012 Enhanced Pathology Limited! Case study Short bouts of moderate movement Potential control of BG levels

20 2 hr Postprandial BG Hr Postprandial Blood Glucose Day Pre-Exercise Intervention Post-Exercise Intervention Enhanced Pathology

21 Gibala lab 1 Session HIT 10 x 60s rest 24Hr CGM Own control Gillen et al 2012 Enhanced Pathology

22 HIT Based Training Adaptations Performance Endocrine Changes Mitochondrial Changes Aerobic Adaptations Circulatory Adaptations VO 2 Max Enhanced Pathology

23 Where do we go from here? How does this apply to swimming?

24 Implications for Swimming First: This is not new nor earth shattering Seek out a better understanding Better understanding special cases

25 Implications for Swimming How many have seen this? Phase I of typical season Base aerobic yardage (6 8 weeks) Phase II Followed by high volume, specific aerobic training (8 12 weeks)

26 Implications for Swimming Phase III Greater emphasis on sprinting and anaerobic work (4 6 weeks) Phase IV A reduction in volume and intensity known as the taper (2-4 weeks)

27 Concerns with Training Phase I Often times swimmers perform decent times in the latter part of phase I and early part of phase II Phase II Performances fall off during the specific, high volume aerobic work of phase II

28 Concerns with Training Phase III & IV Majority of swimmers recover enough to perform well again during the end of phase III and specifically during the taper period Is this the necessary evil that all great swimmers must go through?

29 Concern of Overtraining In effort to overcome the mid season performance slump swimmers may push the boundaries of training The overtrained athlete fails to adapt and concludes the season with sub par performances

30 Implications for Swimming We do know it works But do we really know how and why? Evidence Based If we know how & why, then we can figure out how to best control & manipulate intervening variables such as overtraining

31 Implications for Swimming With this methodology of training there is an inherent failure to adapt the anaerobic capacity and thus swimming speed when the aerobic side is overloaded The converse of this is true in that too much work on the anaerobic capacity side may result in a decline in aerobic conditioning

32 Implications for Swimming What about those select few? The few that are simply off the chart The ones that come out of nowhere and are simply awesome How do we know they simply didn t grow?

33 Implications for Swimming The trend over the past decade has seen many of our leading coaches moving away from a total base, high volume program to one that includes a periodization with more specific anaerobic work scheduled throughout the season

34 HS Swimming # 1 Shorter season Ohio HS 16 W season max *Club swimming Rest for majority follows 12 weeks Theory: Need to implement speed work more quickly

35 HS Swimming # 2 Shorter events Dual meet swims / entry 50 = 9 swims 100 = 8 swims 200 = 2 swims 500 = 1 swim Fact: Anaerobic contributions should not be overlooked

36 HS Swimming Distance ATP PC Anaerobic Glycolysis Aerobic Glycolysis 50 Free / 9 swims 65% 30% 5% 100 Free / 8 swims 20% 55% 25% 200 Free / 2 swims 10% 50% 40% 500 Free / 1 swim 5% 25% 70%

37 HS Swimming Cont. # 3 Shorter meet format Ohio majority 1 day meet 4 events max Most have 2 events Belief: More rationale for more intensity

38 Mujika 1996 Taper Modeled responses to training and taper in competitive swimmers. Mujika I, Busso T, Lacoste L, Barale F, Geyssant A, Chatard JC. Med Sci Sports Exerc Feb;28(2): % Dec in both volume & intensity 3 4 week duration Gradual vs abrupt

39 Taper Cont. Trinity 2008 Maximal power and performance during a swim taper. Trinity JD, Pahnke MD, Sterkel JA, Coyle EF. Int J Sports Med Jun;29(6): Increasing intensity Inc performance Increased power (8-14%), velocity & torque Decreasing intensity Dec performance

40 Trinity 2008 Fig. 2 Maximal power during taper. LIT = low-intensity taper, HIT = high-intensity taper. Closed circles ( - LIT) and open circles ( - HIT). * Indicates significant difference from week 3 - LIT (p = 0.007). Indicates significant difference from CONF - HIT (p = 0.002). Indicates significant difference from week 2 - HIT (p = 0.03). # Indicates significant differences between LIT vs. HIT at a given week of the taper (p < 0.05).

41 Taper Maintaining intensity? Papoti (2007) Papoti M, Martins LE, Cunha SA, Zagatto AM, Gobatto CA. Effects of taper on swimming force and swimmer performance after an experimental tenweek training program. J Strength Cond Res May;21(2): Volume-only taper 48% reduction in volume over an 11 d No change in intensity. Improved race times by 1.6% Improved force output by 3.6%.

42 Implications for HS Swimming If maximizing your taper requires maintaining or increasing your training intensity.. Then wouldn t it make sense to make sure you spend enough time increasing your anaerobic capacity Therefore, more support for HIT training in HS

43 Additional Taper Thoughts HIT is critical in maintaining taper power Anecdotal evidence Bi modal taper Aerobic based Shorter rest (2 weeks) Anaerobic Longer (3-4 weeks)

44 Implications for injury Possible to reduce the repetition load and still get some physiological adaptations Personal case study No formal measurements Gut instinct coupled with his decision making No clinical interpretations

45 Injury Male18 yo HS USA-S Sectional cut Previous base 6K 9 sessions / week Non-Typical impingement Bicipital tendinitis Surgery post season Approx 4K & 5/W Rest dec intensity not necessarily yardage LTB 100 Fly = 53.3 HS Season 53.9 / 55.1* / 53.4 Week 4 matched relay LTB 100 Free

46 Staleness If I were a fish I could swim and swim all day, but I m a little person so I like to swim and play unknown

47 Staleness Overtraining Studies adherence Elderly & diseased populations High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. Bartlett JD, Close GL, MacLaren DP, Gregson W, Drust B, Morton JP. J Sports Sci Mar;29(6): Swimming? If no detriments then why not? Correctly implemented

48 Anaerobic Capacity Rushton, C.; Olbrecht, J.; The Science of Winning: Planning, Periodizing and Optimizing Swim Training. Luton, England, Bowman Training for Capacity versus Utilization - Bob Bowman;

49 Where do we go from here? More research more evidence base Continue to share and divulge Don t be afraid to be fast!