specialist training methods

• Who is altitude training used by?

  Beneficial to endurance athletets ( marathon runners, 10,000m runners and cyclists ) as they predominantly use aerobic energy system to create ATP
• What does altitude training involve and what it aims to develop

  • training for a minimum of 30 days at an altitude of at least 1500m above sea level, although most choose to train at 2500M + above sea level
  • to develop aerobic energy system and is used to increase a performers VO2 max
• What happens to pressure of oxygen during altitude training

  • At altitude, partial pressure of oxygen is lower, so haemoglobin isn't fully saturated, which lowers the oxygen carrying capacity of the blood
  • At first, athletes won't be able to train as hard as normal due to lower oxygen levels
  • After a period of time, the body responds to low pressure of O2 by producing more of the hormone EPO which stimulates the production of red blood cells
  • Red blood cells contain haemoglobin so body can carry more oxygen
• Advantages of altitude training

  • Increase in the number of red blood cells.
  • Increased capacity to carry oxygen
  • Increased capillarisation
  • Increased concentration of haemoglobin and myoglobin
  • Increased lactate tolerance / delay OBLA
  • Develops aerobic energy system
  • Increased VO2 max
  • Benefits last for up to 6 to 8 weeks
• Disadvantages of altitude training

  • altitude sickness
  • loss of fitness may occur as performer is unable to train at same intensity at altitude
  • benefits lost quickly when back at sea level
  • body only produce limited amount of EPO
  • psychological problems ( time away from home )
  • not suitable for sports using anaerobic energy systems
• Describe HIIT training

  • involves periods of high intensity exercise followed by periods of rest or low intensity exercise
  • uses ATP-PC and AG systems during high intensity exercise
  • uses aerobic system during low intensity exercise or rest
  • total duration = 20 - 60 minutes / 6-8 cycles
  • work intensity = high intensity work at 80-95% of max heart rate
  • work duration = short exercise duration ( 5 seconds - 8 mins )
  • recovery = short period working at low or rest at 40-50% of max heart rate
• Advantages of HIIT

  • develops both anaerobic and aerobic energy systems
  • good for games players as use of all 3 systems replicates the game
  • intensity / rest can be altered to meet specific demands of a sport/position
  • can improve range of components of fitness ( aerobic endurance, anaerobic power )
  • completed in shorter time compared to continuous training
  • develops performers ability to buffer lactic acids and reduce fatigue in a game
• Disadvantages of HIIT training

  • not appropriate for all sports and positions ( weight training better for rugby players )
  • Increases risk of injury due to high intensity intervals and INC stress on joints
  • SAQ more effective for games players
  • High intensity can negatively impact skill and lead to a loss of technique
  • Rest intervals differ by positions and sports so can be difficult to accurately work out
• Explain plyometrics

  • high intense explosive exercises ( hopping,bounding and depth jumps )
  • aims to develop power ( strength x speed ) & explosive strength
  • improves ATP-PC system due to rapid breakdown of ATP required
  • uses TYPE 2X fast twitch fibres
  • an eccentric contraction immediately followed by a concentric one
• Explain the stretch-shortening cycle. - 3 phases in plyometric training

  • PRE-STRETCH - on landing, muscles perform eccentric contraction ( lengthens under tension )
  • AMORTISATION- is the time between eccentric and concentric contractions, during which elastic energy is stored. This time needs to be short so stored energy isn't lost
  • MUSCLE CONTRACTION - the concentric contraction phase uses the stored energy to increase force of contraction ( elastic recoil )
• Role of proprioceptors in plyometrics

  • MUSCLE SPINDLES detect stretch of muscles on landing and sends impulses to the CNS ( a protective mechanism to avoid over stretching )
  • the STRETCH REFLEX occurs causing a rapid shortening of the muscle fibre ( concentric contraction)
  • this drives the performer up, and overtime will increase power of the jump
• Advantages of plyometrics

  • increased size of fast twitch muscle fibres
  • increased speed of contraction
  • increased power of muscle contraction
  • increases strength of tendons reducing injury
  • no specific equipment needed so can easily be incorporated into session
  • could be combined with weight training to develop explosive power
• Disadvantages of plyometrics

  • high risk of injury so must only be attempted after thorough warm up
  • correct technique must be used during training to avoid injury
  • could be argued that other components of fitness more important than power for games players ( like agility or aerobic endurance )
• Describe SAQ training ( speed agility quickness )

  • aims to develop multidirectional movement, speed, dynamic balance, explosive strength
  • involves being coached correct techniques for movements
  • involves progression exercises to improve motor abilities to do skills faster more accurately
  • involves use of ladders, cones, poles, hurdles and parachutes
  • specifically develops ATP-PC as it focuses on short movement at high intensity ( 5-10 sec )
  • relies on rapid contraction of type two x fibres
  • drills focus on speed rather than endurance with rest intervals to allow PC replenishment
• Advantages of SAQ training

  • improved reaction time
  • improves motor skills so develops coordination
  • improved spatial awareness allows players to notice teammates, opponents and the ball
  • increased muscular power and speed allows sprints to the ball
  • improved agility due to multi directional work, allows games players to change direction quickly ahead of opponents
• Disadvantages of SAQ training

  •  requires specialist equipment
  • can lose technique as skill carried out at fast speeds
  • not appropriate for long distance events
  • for unilateral explosive power events like high jump plyometrics more effective