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
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
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) 22 22 Height (m) 1.74 1.64 Mass (kg) 70.0 56.7 Fat free mass (kg) 61.7 48.2 Muscles (%) 45 36 Fat (%) 15 27 Skeletal (%) 14 12 Inner organs (%) 11 10 Connective tissue and skin (%) 8 8 Blood (%) 7 7 (Behnke and Wilmore 1974)
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 20-30 yr and old 60-80 yr)
AGE-RELATED DECLINE DUE TO THREE HORMONE SYSTEMS (McArdle et al 2007)
PERIODIZATION OF TRAINING Volume of training Intensity of training
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 10 50 REPETITIONS ( WHOLE PERFORMANCE 90-100 % 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
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
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?
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
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 3-6 - Recoveries 2-5 min - Energy from phosphocreatine
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
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 120-150 Anaerobic: 5 exercises for whole body, load 50% 1RM, set recoveries 60s, maximal effort
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 90-95 and max level 96-103% from record time - Distance 10-60m, 2-6 s - Reps 4-6 with full recovery 5-8 min, energy mainly phophocreatine
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
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
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
ENDURANCE TRAINING continues BASIC ENDURANCE TRAINING (pure aerobic) - blood lactate below about 2 mmol / l - heart rate 100 140 per min - Example: 10 km running in forest
ENDURANCE TRAINING continues AEROBIC / ANAEROBIC TRAINING - blood lactate 2 4 mmol/ l - heart rate 140 160 per min - Example: 4 km running in forest
ENDURANCE TRAINING continues MAXIMAL OXYGEN UPTAKE (MAXIMAL ENDURANCE) TRAINING - blood lactate about 4-15 mmol/ l - heart rate 150-190 per min - Example: 4 x 1000m / 2 min recovery - record 1000m 3.00-1st run 3.30-2nd run 3.26-3rd run 3.22-4th run 3.18