Concurrent Training

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Concurrent Training Periodization

• Dr. Moran
• EXS 558
• Wednesday 11/2/05

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Online Resource

• Coaching Science Abstracts

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Lecture Outline

• Concurrent Training (Chapter 10)
• Strength Training for the Endurance Athlete
• Endurance Training for the Strength Athlete
• Sequencing of Training
• Effect on Endurance Training
• Effect on Strength Training
• Effect of Muscle Growth Muscle Fiber
  Characteristics

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Lecture Outline (cont)

1. Periodization
2. General Adaptation Syndrome
3. Efficacy
4. Models
5. Linear
6. Nonlinear
7. Examples
8. Power Athlete in Team Sport
9. Power Athlete preparing for specific event
10. Endurance Athlete

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Review Question 1

• What needs to be established before any training
  program can be developed and later evaluated?
• GOALS these goals short be both short and long
  term and should factor in the training age of the
  athlete and reasonable expectations for that
  particular training program. These goals should
  include specific physiological events that can be
  quantitatively measured (i.e. strength gain).

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Review Question 2

• Although many studies have investigated the
  physiological adaptations as a result of
  different types of sport training, why should a
  coach keep a daily log of training events?
• This may seem like a no-brainer but many coaches
  DO NOT keep a log of daily training event. Every
  athlete is different and will respond differently
  to training stimulus. It is important to keep
  this log to analyze after a training block
  whether successful or not (efficacy).

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Review Question 3

• What are the 5 principles of training?
• Specificity Principle
• Overload Principle
• Individuality Principle
• Principle of Diminishing Returns
• Principle of Reversibility

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Review Question 4

• Explain 4 acute program variables as they relate
  to a resistance training program.
• Choice of exercise
• Number of Repetitions
• Order of Exercise
• Intensity of Exercise
• Training Frequency
• Rest Interval

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Review Question 5

• Explain the General Adaptation Syndrome as
  described as Dr. Seyle.
• His adaptation model consists of three phases
  alarm reaction, adaptation, and exhaustion.
  During the alarm reaction this is an initial
  response with both shock and soreness followed by
  the period of adaptation and improvement of
  performance.

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Review Question 6

• The individuality principle states that the same
  training stimulus may invoke a set of different
  physiological response in a set of athletes. Why
  do athletes respond differently?
• Pretaining (TRAINING AGE)
• Genetics
• Gender

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Review Question 7

• TRUE/FALSE
• Concentration of glycolytic enzymes may remain
  unchanged up to 2.5 months after a training
  program has been discontinued.

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Review Question 8

• Explain the difference between overreaching and
  overtraining? Is overreaching advantageous?

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Review Question 9

• What are some signs/symptoms of overtraining?

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Concurrent TrainingIntroduction

• Many sports rely on more than one energy system
• Concurrent Training training multiple energy
  systems simultaneously
• What are the physiological ramifications?
• Is it smart to resistance train while trying to
  maximize endurance capabilities?
• MacDougal et al. (1979) ? muscle mass parallel ?
  mitochondrial activity
• It appears counter-productive
• Abstract

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Concurrent TrainingEffect of Concurrent Training
on VO2 Max

• Hickson et al. (1980) examined the effect of
  resistance training on aerobic power and
  short-term endurance
• Subjects recreation college aged male athletes
• Training 5x a week resistance training
• Results 38 ? in lower body strength w/o any
  change in aerobic capacity, in fact, time to
  exhaustion on cycle and treadmill ?
• How is this possible from a physiologist
  perspective?
• Improved glycolytic enzyme capacity
• NM adaptations could provide better exercise
  economy
• A more recent example

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Concurrent TrainingEffect of Concurrent Training
on VO2 Max

• Other studies on untrained subjects corroborate
  these findings and support that fact that
  resistance training does NOT impede ability to
  improve aerobic capacity
• With trained athletes the results were similar
• Studies ranged from 8-12 week in duration
• No significant changes in endurance performance,
  lactate threshold, maximal aerobic capacity

These studies show that concurrent training does
not impede aerobic development
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Concurrent TrainingEffect of Concurrent Training
on VO2 Max

• Figure 10.1

UTuntrained PAphysically active
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Concurrent TrainingEffect of Concurrent Training
on Maximal Strength

• Research Overview inconclusive
• Group I combining endurance and resistance
  training may compromise the potential for
  strength gains
• Group II combining endurance and resistance
  training does NOT compromise the potential for
  strength gains
• Why the contrasting results?
• Whether or NOT the subjects were previously
  trained!
• Differences in training age of study participants
• Differences in Acute Program Variables

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Concurrent TrainingEffect of Concurrent Training
on Maximal Strength
UNTRAINED
TRAINED
Why the different reposnse?
CHRONIC FATIGUE
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Concurrent TrainingEffect of Concurrent Training
on Maximal Strength

• Number of Training Sessions
• Too many training sessions (both resistance
  endurance combined) may compromise strength gains
• McCarthy et al. (2002) Findings indicate 3-days
  a week of concurrent performance of both strength
  and endurance training does not impair
  adaptations in strength, muscle hypertrophy, and
  neural activation induced by strength training
  alone. Results provide a physiological basis to
  support several performance studies that
  consistently indicate 3-days a week of concurrent
  training does not impair strength development
  over the short term. untrained subjects
• Neuromuscular adaptations to concurrent strength
  and endurance training. Medicine Science in
  Sports Exercise. 34(3)511-519, March 2002.

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Concurrent TrainingEffect of Concurrent Training
on Maximal Strength

• Endurance Training Before Resistance
• Leveritt Abernathy (1999)
• 30 min endurance before resistance
• Recreationally trained

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Concurrent TrainingSequencing of Training
Sessionwhich session goes 1st?

• Is it better to perform resistance training or
  endurance training first?
• Only a limited of studies have investigated
• Untrained sequence does not matter
• Collins Snow (1993)
• Trained no studies here? (possible ideas)

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Concurrent TrainingEffect of Concurrent Training
on Fiber Type Conversion

• Bishop et al. (1999) endurance trained athletes
  performing a 12 week resistance training program
  in conjunction with their normal training did NOT
  experience any fiber type conversion or muscle
  hypertrophy
• Was the intervention long enough?
• Typically 6-8 wks after a resistance training
  program begins is enough time to witness muscle
  hypertrophy
• Little is known if the program were continued
  over 3 months
• Untrained Athletes concurrent training did
  significantly ? the muscle fiber area of type II
  BUT only after 12 weeks! A strength training
  group only saw increases in both type I and type
  II after 6 weeks.

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Concurrent TrainingEffect of Concurrent Training
on Fiber Hypertrophy

• Kraemer et al. (1995)
• Figure 10.4
• Endurance training causes atrophy because it
  degrades myofibrillar protein to optimze oxygen
  uptake (Klausen et al., 1981)

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Concurrent TrainingEffect of Concurrent Training
on Fiber Hypertrophy

• Research Article 1 Changes in Muscle
  Hypertrophy in Women with Periodized Resistance
  Training
• Kraemer et al. (2004). Medicine Science in
  Sports Exercise

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Concurrent TrainingSUMMARY
Concurrent Training ability to maintain or
improve lean muscle mass and decrease fat
mass Good for people whose goal is to Reduce
body-fat
Goal Improve Aerobic Capabilities
Goal Improve Maximal Strength
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PeriodizationWhat is it? How started it?

• Great reference book
• Periodization Theory and Methodology of Training
• Tudor Bompa, PhD
• Most research within the field of resistance
  training NOT endurance trainingdo the results
  apply to all disciplines?
• 1965, Russian scientist Matveyev adapted the
  Selye GAS model to be used within the sport
  scienes

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PeriodizationThe Basic Principle

• High Volume, Low Intensity ? Low Volume, High
  Intensity

PEAK
FOUNDATION TRAINING
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PeriodizationMatveyevs Training Phases (and
subphases)
SUB-PHASE
General volume high/intensity low Goal to
prepare the athlete for more Intense
sport-specific training later on
Specific volume reduced/intensity raised
Pre-Competition early season games Competitions
that are not primary focus
Main Competition the major games or championship
events
Maintenance team sports, intensity dropped to
same level of specific phase
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PeriodizationMatveyevs Training Phases (and
subphases)
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PeriodizationModels

• Linear Model classical approach where intensity
  and volume remain consistent throughout the
  entire subphase (mesocycle)
• Nonlinear (undulating) Model vaired approach
  where intensity and volume fluctuate throughout
  the subphase
• Why might this be an effective approach?
• For team sports, this approach might allow a
  lighter weight lifting program pre-game as a
  maintenance session
• This approach puts an emphasis on competition
  DURING the training period and limits any
  potential overtraining that could occur
• Research Article 2 Physiological Changes with
  Periodized Resistance Training in Women Tennis
  Players
• Kraemer et al. (2003). Medicine Science in
  Sports Exercise

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PeriodizationEfficacy

• Few studies have examined the efficacy of a
  periodized training approach as opposed to a
  non-periodized
• More studies focus on the manipulation of APV
  during a periodized training approach
• Significant strength gains have been shown from
  both training protocols, however, it appears that
  a periodized approach elicits greater strength
  changes and motor-performance improvements
• This is DEPENDENT on the training age of
  participant
• Novice resistance training participants may
  benefit just as much from a non-periodized
  approach until a certain level of strength is
  achieved
• Summary of Research Articles (Table 11.2 pg 136)

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PeriodizationGeneric Examples Footbal Player
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PeriodizationGeneric Examples Track Athlete
(Throws)
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PeriodizationGeneric Examples (from text)
Distance Runner
125 miles
63 miles
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Periodizationfrom Macrocycle ? Microcycle

• Macrocycle large training period
• Phase prep, competitive, transition
• USATF proposes 4 phases
• General Prep
• Specific Prep
• Pre-Comp
• Main Comp
• Mesocycle sub-phases (typically 3-6 weeks in
  duration)
• Microcycle typically 1-2 weeks in duration
• Session combination of 4-6 units combined
• Unit specific element of a workout session

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PeriodizationHow to develop your own?

• Key Questions
• What is the major goal of training program?
• Team sport
• Individual sport
• One peak (monocycle)
• Two peaks
• Three peaks (ex. cross country, indoor, outdoor)
• What is the training age/background of athlete?
• How to evaluate both volume and intensity?
• A linear model or a nonlinear model?
• Best to work backwards

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PeriodizationPlanning

• Planning is not a novelty, and neither is it a
  Russian discovery as some enthusiasts proclaim.
  In simple forms, planning has existed since the
  ancient Olympic Games. Flavius Philostratus (AD
  170-245) wrote several manuals on the planning
  and training of the Greek Olympians, most of
  which have been destroyed. His surviving
  manuals, Handbook for the Athletics Coach and
  Gymnasticus, teach how to train for competitions
  including the importance for recovery. He also
  mentioned the type of knowledge a coach should
  have He should be a psychiatrist with
  considerable knowledge in anatomy and heritage
• Boppa (1999)