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THE JABBERWOCKY
`Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.(Through the Looking-Glass and What Alice Found There, 1872
THE 7 PRINCIPLES
Overload:
Specificity:
Rate Limiting Factors:
Periodization:
Progression:
Adaptation / Rest:
Individuality:
THE 6 PERIODS
Overload:
Specificity:
Rate Limiting Factors:
Periodization:
Progression:
Adaptation / Rest:
Individuality:
Preparation:
Competition:
Transition
Macrocycle:
Mesocycle:
Micocycle:
THE 5 PRIMARY ABILITIES
Overload:
Specificity:
Rate Limiting
Factors:
Periodization:
Progression:
Adaptation / Rest:
Individuality:
Preparation:
Competition:
Transition
Macrocycle:
Mesocycle:
Micocycle:
Endurance:
Speed:
Strength:
Flexibility:
Coordination:
THE 4 PREVALENT ENERGY SYSTEMS
Overload:
Specificity:
Rate Limiting
Factors:
Periodization:
Progression:
Adaptation / Rest:
Individuality:
Preparation:
Competition:
Transition
Macrocycle:
Mesocycle:
Micocycle:
Endurance:
Speed:
Strength:
Flexibility:
Coordination:
Aerobic Threshold:
Lactate Threshold:
Anaerobic
Glycolytic:
Max Speed
(Alactic):
PRINCIPLE #1
Overload: overall stress applied to the body must
elicit physiological improvement to stimulate a
training response. Stressed at a level beyond that
which is it presently accustomed to (frequency,
intensity, duration).
ENERGY
SYSTEMS• Aerobic
Threshold: • Lactate
Threshold:• Anaerobic
Glycolytic:• Max Speed
(Alactic):
PRINCIPLE #1( O V E R L O A D )
The minimal amount of
stress required to elicit
an aerobic adaptation.
2:15 per mile slower than
1600m race
2:00 per mile slower than
3200m race
1:45 per mile slower than
5000m race
ENERGY
SYSTEMS• Aerobic
Threshold: • Lactate
Threshold:• Anaerobic
Glycolytic:• Max Speed
(Alactic):
PRINCIPLE #1( O V E R L O A D )
A highly controversial and
almost mystical training
intensity that is said to lay
exactly at the point in which
the production of lactate is
equal to the removal of lactate.
1:00 per mile slower than 1600m race
:45 per mile slower than 3200m race
:30 per mile slower than 5000m race
ENERGY
SYSTEMS• Aerobic
Threshold: • Lactate
Threshold:• Anaerobic
Glycolytic:• Max Speed
(Alactic):
PRINCIPLE #1( O V E R L O A D )
Any intensity “quicker” than
LT can activate the anaerobic
glycolytic pathways providing
the rest is short enough BUT
the most “efficient” pace is:
:30 per mile slower than 1600m race
:05 per mile slower than 3200m race
:05 per mile FASTER than 5000m race
ENERGY
SYSTEMS• Aerobic
Threshold: • Lactate
Threshold:• Anaerobic
Glycolytic:• Max Speed
(Alactic):
PRINCIPLE #1( O V E R L O A D )
Max speed might be
better read as “near all
out”.
About 10 seconds in
duration
“Weight lifting” for the
legs
Creatine Phosphate
PRINCIPLE #2
Specificity: specific exercise elicits specific
adaptations. Must activate target organ systems to
train them.
BIOMOTOR
ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:
PRINCIPLE #2( S P E C I F I C I T Y )
Coordination is the ability to
perform movements of various
degrees of difficulty very quickly
and with efficiency and
accuracy. It is considered that
an athlete with good
coordination is capable not only
of performing a skill well, but
also of rapidly solving a training
task.
BIOMOTOR
ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:
PRINCIPLE #2( S P E C I F I C I T Y )
Flexibility is the ability to
perform joint actions through a
wide range of motion. The natural
range of motion of each joint in the
body depends on the arrangement
of tendons, ligaments, connective
tissue and muscles. Flexibility
training can help reduce the risk of
injury by gradually increasing a
joint's range of motion.
BIOMOTOR
ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:
PRINCIPLE #2( S P E C I F I C I T Y )
Muscular strength is the ability of
the body to exert force. Muscle fibers
within the muscles respond when
subjected to weight or resistance
training. This response makes the
muscle more efficient and able to
respond better to the central nervous
system. Strength may be broken down
into three types:
● Maximum strength
● Elastic strength
● Strength endurance
BIOMOTOR
ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:
PRINCIPLE #2( S P E C I F I C I T Y )
Speed is the capacity to travel or
move very quickly. Like all biomotor
abilities speed can be broken down
into different types. It may mean the
whole body moving at maximal
running speed, as in the sprinter. It
may involve optimal speed, such as the
controlled speed in the approach run
of the jumping events. Or, it may
include the speed of a limb, such as
the throwing arm in the shot or discus,
or the take-off leg in the jumps.
BIOMOTOR
ABILITIES• Coordination:• Flexibility:• Strength:• Speed:• Endurance:
PRINCIPLE #2( S P E C I F I C I T Y )
Endurance refers to the ability to
perform work of a given intensity over a
time period, and is sometimes called
stamina. The main factor which limits
and at the same time affects
performance is fatigue. An athlete is
considered to have good endurance
when he does not easily fatigue, or can
continue to perform in a state of fatigue.
● Aerobic endurance
● Anaerobic endurance
Periodization: process
of varying a training
program at regular time
intervals to bring about
optimal gains in physical
performanceBompa, T.O. Periodization of strength: the new
wave in strength training. Toronto, ON: Veritas
Publishing Inc., pg. 28, 1993.
PRINCIPLE #4
Training
PERIODIZATION:• Macrocycle:• Mesocycle:• Microcycle:• Preparation:• Competition:• Transition:
PRINCIPLE #4( P E R I O D I Z A T I O N )
PERIODIZATION:• Macrocycle:• Mesocycle:• Microcycle:• Preparation:• Competition:• Transition:
PRINCIPLE #4( P E R I O D I Z A T I O N )
PERIODIZATION:• Macrocycle:• Mesocycle:• Microcycle:• Preparation:• Competition:• Transition:
PRINCIPLE #4( P E R I O D I Z A T I O N )
PRINCIPLE #5
Progression: Systems respond and eventually
adapt to stress. In order to ensure improvement in
fitness (adaptation) over the course of ones training
plan, the athlete / coach must apply a new stress;
greater than the original stimuli to “activate” the
overload / adaptation response.
ENERGY SYSTEMS
Aerobic Threshold:
Lactate Threshold:
Anaerobic Glycolytic:
Max Speed (Alactic):
PRINCIPLE #5( P R O G R E S S I O N )
TRAINING VARIABLES
Volume: miles per week or
time per week
Frequency: sessions per
week or sessions per day
Intensity: 55% of VO2 Max
75% of VO2 Max
Density:
ENERGY SYSTEMS
Aerobic Threshold:
Lactate Threshold:
Anaerobic Glycolytic:
Max Speed (Alactic):
PRINCIPLE #5( P R O G R E S S I O N )
TRAINING VARIABLES
Volume: 20 minutes
40 minutes
Frequency: once a week
Intensity:
Density: Short segments
continuous
ENERGY SYSTEMS
Aerobic Threshold:
Lactate Threshold:
Anaerobic Glycolytic:
Max Speed (Alactic):
PRINCIPLE #5( P R O G R E S S I O N )
TRAINING VARIABLES
Volume: up to 3 miles
Frequency: No more
than once a week (race?)
Intensity: 5K race pace
3K race pace
Density: Increase rep /
decrease interval
ENERGY SYSTEMS
Aerobic Threshold:
Lactate Threshold:
Anaerobic Glycolytic:
Max Speed (Alactic):
PRINCIPLE #5( P R O G R E S S I O N )
TRAINING VARIABLES
Volume: 400m 800m
Frequency: once a
week twice a week
Intensity: near all out
Density: 3 minutes
rest
PRINCIPLE #6( A D A P T A T I O N / R E S T )
Constant fatigue
Poor performance
Excessive sweating
Inability to recover optimally following intensive exercise
Loss of desire and enthusiasm for exercise training (feelings
of helplessness)
PRINCIPLE #6( A D A P T A T I O N / R E S T )
Breakdown of technique
Poor concentration
Loss of appetite and loss of body weight
Disturbed sleep often with nightmares or vivid dreams
Increased susceptibility to injuries
Increased anxiety and irritability
PRINCIPLE #6 ( A D A P T A T I O N / R E S T )
Increased normal resting heart rates by 5-10 beats per
minute
Increased resting blood pressure
Raised resting lactic acid concentrations
Decreased maximal lactic acid levels following intensive
physical exercise
Following specific exercise/training routines, the heart may
take 2-3 times longer than normal to return to resting levels
PRINCIPLE #6( A D A P T A T I O N / R E S T )
Decreased ability by the body to utilize oxygen during
maximal exercise
Muscle damage
Menstrual irregularities, even cessation of menstruation
Susceptibility to infections, especially of the skin and upper
respiratory tract
Increased rates of allergies & minor scratches may heal
more slowly.
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