Mike Young, PhDHPC-Athletic Lab

Cary, North Carolina

Examining the concept of peaking Factors affecting competitive performance Pre-competitive phase training to enhance

performance readiness Regulating performance readiness Overshoot phenomenon Balancing detraining while achieving

overshoot shift during the competitive phase

Application of concepts

Need for a peak

Is there really a PEAK?

Peak performance occurs at the intersection of high levels of fitness and low levels of fatigue

Note the DELAYED EFFECT OF TRAINING

Detraining phenomenon Training & competitive conundrum- to get

better some form of fatigue must be present but to compete at high levels requires low levels of fatigue

The role of the biomotor abilities◦ Holistic training

Psychosomatic Environmental Competitive control issues

◦ Acute loading fatigue◦ Short approaches

Psychological readiness◦ Pre-meet activities◦ Competition warmups◦ Cueing systems

External factors ◦ Sleep◦ Nutrition◦ Therapy, etc

Roles of training volume, intensity, frequency and density

Weights are more than just a means of developing strength◦ Have the potential for profound affect on all

systems of body Very strong endocrine and paracrine effect Likelihood for increasing post-synaptic potentiaion

Loads and intensities are easily quantifiable

3 months of resistance training can produce a significant fiber type shift from IIbIIa (Andersen and Aagaard, 2000) with IIb decreasing from 9% to 2%

3 months of detraining caused more than the reversal of these changes, IIb percentage went from 2% post training to 17% post detraining

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Detraining for 7 weeks produces increase in RFD by 6% while sprint performance over 40m remains better than pre-training

Extreme detraining (thru injury - including 10days bed-rest) caused a 24% increase in RFD!

After 3 months of detraining – the training induced strength gains at low and moderate speeds and EMG levels return to baseline

However, max unloaded shortening speed and power increased after detraining

High velocity un-weighted movements (like sprinting and jumping) are likely enhanced with detraining

1994 Jonathon Edwards misses 6 months of training with Epstein Barr virus…

1995 Jonathon Edwards breaks the world triple jump record 3 times (progresses his PB from 17.44m to 18.29m WR and 18.43m Windy)

He later became Olympic champion and won another World Championship but never regained his performances from 1995….perhaps because he never detrained to the same extent

Extreme competition taper - last 20 days in the lead up to 1995 World Champs included: ◦ 3 competitions◦ 2 x 1RM weights sessions◦ 1 sprint session◦ 3 travel days and ◦ 11 rest day

May require near complete cessation of weight training

Reduction of training load by 60+% Metabolic impact & caloric output Almost certain loss of fitness

The roles of training volume, intensity, frequency and density ◦ Importance of intensity◦ Role of frequency (“refreshers”)◦ Neuro-endocrine considerations

Means and method of loading

Rates of decline of biomotor abilities vary◦ Anaerobic capacities are lost very quickly◦ Maximal strength, speed, and power capabilities

are relatively long lasting Effect on training design

A warm-up routine that is specific to the day’s goal

Technical or high neural demand Appropriate power or elastic strength

routines The role of general strength activities Regenerative modules Structured and purposeful cool-down

routines Prescribed physiotherapy and “RX” work

Specific to tasks and demands of the session

Elevation of core temps Flexibility and mobility work

◦ Static ◦ Scripted soft tissue therapy◦ Dynamic

Sprint development exercises Acceleration progressions

Warmup A Acceleration development Special endurance runs

(optional refresher) Multiple jump or throw

series: 10-24 total efforts / contacts

Weight training Cooldown with 5’ of jog/skip

routines and ART work

Long warmup Technical runs and approaches General fitness:

◦ General strength series◦ Barbell complexes◦ Medicine ball routines

Cooldown with barefoot and multi-directional work

Warmup B Speed:

◦ Speed or Special Speed Endurance Runs; 2-3sets x 3 runs x 40-50m with 2’ and 5’ recoveries

◦ Sprint-float-sprint alactic runs w/ full recoveries Intensive multi-jump routine: bounding, etc Weight training: similar to Monday with

power / eccentric loading Neural cooldown

Warmup C Grass runs Remedial jumping / approach work General fitness:

◦ Strength series◦ Medicine ball routines◦ Hurdle mobility

Skipping & barefoot running

IF A REST DAY IS NEEDED THIS IS WHERE TO DO IT

Warmup B “Dealer’s choice”

◦ Acceleration Development◦ Weight training◦ Multi-throw series◦ Multi-jumps routines

Therapy?

Warmup B Speed endurance or Anaerobic glycolytic

emphasis Mobility & strength

◦ Special walks◦ Hurdle mobility

Cooldown with multi-directional jogging, skipping and shuffling

Great day for therapy

Competing is training Design events entered to fit time of year,

athlete’s needs, and health of athlete Timing of warm-ups Accelerations prime the pump and serve as

a checklist Hydration and diet Teaching opportunities Post meet therapy and cool-down

Day 1: Explosive emphasis Day 2: Elastic and metabolic emphasis Day 3: General fitness emphasis

Extend the training plan Minimize training plan interruptions To overshoot or not to overshoot? Minimize detraining of desired physical

characteristics Train all biomotor abilities concurrently

throughout the macrocycle Recognize varying residual effects of

training

mike@hpcsport.com