The 400-meter Conundrum Long to Short or Short to Long? Loren Seagrave Director of Track & Field and Cross Country Director of Speed and Movement
Possible Origins of Long to Short Popularly held beliefs Too much speed work results in staleness Too much speed work results in peaking to early Too much speed work creates injuries Athletes need to build a base to insure longterm success Possible dictation by rules of the time period 2
Too much speed work results in staleness Principle of Overload 3
Factor to be Considered during Loading Volume Total amount of training unit time Intensity Percentage of an actual or estimated maximum effort Density Frequency of loading a particular training stimulus Complexity Level of neuromuscular coordination required by the training. Com 4
Too much speed work early peaking results Misunderstanding of Training Unit Speed versus Speed Endurance Speed versus Special Endurance The Benefits of Using a Race Model 5
Too much speed work results in injuries Judicious loading of stretch shortening work and eccentric loading increases connective tissue durability Systematic reprograming of the CNS allows for more efficient movement Lack of exposure to sprinting the acute exposure results in a greater rate of injuries. 6
Athletes need to build a base to insure long-term success The focus needs to be to develop high levels of Work Capacity Speed is a valuable capacity in the 400-meters 400-meter pace is a percentage of Vmax 7
L o a d Block Training Model Strength=Weights, bounding, throws, jumps. Alactic= acceleration, maximum speed, recoveries of >2' btwn reps Glycolytic=Lactate work Mixed= alactic work mixed w/ glycolytic (80-90% intensity range) Aerobic= work in the intensity range of < 80%, extensive tempo. V o l u m e Alactic Glycolytic Mixed Strength Aerobic Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep GPP SPP Indoor GPP SPP Outdoor Transition Levchenko Model (Winckler)
Balanced Training Distribution Model L o a d V o l u m e Strength Glycolytic Mixed Alactic Aerobic Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep GPP SPP Indoor GPP SPP Outdoor Transition Strength=Weights, bounding, throws, jumps. Alactic (Neuromuscular= acceleration, Vmax, recoveries of >2' btwn reps Glycolytic=Lactate work Mixed= alactic work mixed with glycolytic or work in the 80-90% intensity Aerobic= work in the intensity range of < 80%, extensive tempo. (Winckler)
Preparing for Sports Performance Adapted from Verkhoshansky (2006) by Brewer Sports Performance Motor System Work Capacity Neuro-muscular Preparation Musculo-skeletal Preparation Bioenergetic Preparation Psycho-Behavioural Preparation Technical-Tactical Preparation Genetic Predisposition
What Is Work Capacity? Work Capacity is Often Used Synonymously with General Endurance Capacity / Aerobic Fitness Work Capacity is not Just the Ability to Withstand Large Training Loads.
What Is Work Capacity? Work Capacity is the Ability Maintain the Quality and Intensity of an Activity under Ever Increasing Volumetric Loads and Be Able to Return to Homeostasis in Both Short Term and Long Term Increases in Work Capacity is Realized by Increasing the Capacity in All the Bio-motor Abilities.
Major Biomotor Abilities Biomotor Abilities Strength & Power Neuromuscular Coordination Speed Flexibility Energy System Development
Biomotor Abilities Strength & Power Biomotor Abilities Strength & Power Neuromuscular Coordination Speed Flexibility Energy System Development Strength Power
Biomotor Abilities - Coordination Biomotor Abilities Strength & Power Neuromuscular Cordination Speed Flexibility Energy System Development Order Sequence Timing Intermuscular Intramuscular Synchronization Relaxability
Biomotor Abilities - Speed Biomotor Abilities Strength & Power Neuromuscular Cordination Speed Flexibility Energy System Development Acceleration Maximum Velocity Agility Multi-Direction
Biomotor Abilities - Flexibility Biomotor Abilities Strength & Power Neuromuscular Coordination Speed Flexibility Energy System Development Static Dynamic Mobility
Biomotor Abilities Energy Systems Biomotor Abilities Strength & Power Neuromuscular Coordination Speed Flexibility Energy System Development Anaerobic Alactic Anaerobic Lactic Aerobic
Possibly dictated by rules of the time period 19
Pyramid of Training SPEED SPEED- ENDURANCE SPECIAL ENDURANCE I SPECIAL ENDURANCE II INTENSIVE REPETITION EXTENSIVE REPETITION 20
Principle of Reversibility If you don t use it you loose it Speed: Skill with shortest half-life 21
Focus of General Preparation Period Increase Work Capacity Increase Strength, Power and Reactive Strength Increase Sprinting Efficiency Increase Starting Efficiency Remediate Restrictions, Imbalances and Instability 22
Borrowed with permission from Istvan Balyi Train to Win Graduate V - 8 Speed Dynamics and Loren Seagrave Train to Compete 16-17 Grades 11 & 12 V - 7 Train to Train II 14-15 Grades 9 & 10 V - 6 Train to Train I 12-13 Grades 7 & 8 V - 5 Learn to Train II 10-11 Grades 5 & 6 V - 4 Learn to Train I 8-9 Grades 3 & 4 V - 3 FUNdamentals II 6-7 Grades 1 & 2 V - 2 FUNdamentals I Kindergarten V - 1
Recruitment/Frequency Dischargerate (imp/sec) 60 50 40 30 20 10 SO SOG FG FG 0 20 40 60 80 % MVC 24
Energy Systems/Fiber Type/Training Objective Energy Source Maximal Duration Training Objective Fibre Types ATP 2 3 s 95% - 101% II b/c FT Creatine- Phosphat 7 10 s 95% - 100% 85 94% GP II b/c FT Glycogen Aerobic Power 15 40 s 70% GP 101 115% V Cr II a/b FT(O) Glycogen Aerobic Capacity 40 90 s 70% - 80% GP 95 100% V Cr II a FTO Fats Several hours 80% (75%) I ST Lactate variable MIX variable 25 Mueller
Speed-Related Consequences UNDER DISTANCE 100m < 6 sec-maximum ATP / CP IIc / IIb OVER DISTANCE 200m / 400m 10 sec - 20 sec / 20 40 s GLYCOLYTIC IIb IIa 26
Training Emphasis Component of Fitness Int. Duration Rest (ratio) Dist. SPEED >95% < 5s 1:30 to 1:50 20 40m SPEED-ENDURANCE 95% 6-20s 1:10 to 1:20 50 180m SPECIAL ENDURANCE I 95% 20-40s 1:10 to 1:20 200 300m SPECIAL ENDURANCE II 95% 40-90s 1:10 to 1:20 350 600m INTENSIVE REPETITION 80 90% 10-70s 1:4 to 1:8 75 500m EXTENSIVE REPETITION 75% 10-120s 1:1 to 1:4 50 600m 27
Development Speed/SpeedEndurance/Power/Strength/St rengthendurance/endurance COMPETITION To be able to PERFORM Pre-Competition SP II SE Power StE SP I S St GP II GP I E E To sustain heavy loads 28
Innervation/Duration of Effort/Rest Relationship Impulse frequency Objective Duration of Contraction Pause 10-20 Hz 40-70 Hz 70-100 Hz aerobic Endurance anaerobic Endurance General Strength 9 11 s 25-45 s 6 8 s 10 35 s 3 5 s 4 9 s 100-120 Hz Power 1 2 s 2 6 s 29 Mueller
Training Emphasis Component of Fitness Int. Duration Rest (ratio) Dist. Total Dist. SPEED >95% < 5s 1:30 to 1:50 20 40m 200 600m SPEED-ENDURANCE 95% 6-20s 1:10 to 1:20 50 180m 300 1000m SPECIAL ENDURANCE I 95% 20-40s 1:10 to 1:20 200 300m 300 1000m SPECIAL ENDURANCE II 95% 40-90s 1:10 to 1:20 350 600m 600 1800m INTENSIVE REPETITION 80 90% 10-70s 1:4 to 1:8 75 500m 600 2000m EXTENSIVE REPETITION 75% 10-120s 1:1 to 1:4 50 600m 600 5000m 30 Mueller