Friday, December 3, 2010

Transforming Training Philosophy into Training Plans

 
In my last article on this Blog, I put forth the idea that coaches/athletes should develop a Training Philosophy that is both Science-Based and creative.

I discussed four key factors in developing a foundation upon which a sound Training Philosophy should be based. Once coaches have developed a basic understanding of the  1) Physical, 2) Technical, 3) Tactical and 4) Psychological factors needed to develop solid training plans, they can readily apply that knowledge to developing a wide variety of training plans for many events.

 Making a list of factors that are needed to pursue the limits of performance for a specific individual will allow a coach or athlete to construct a Training Plan that will be realistic, individually focused and flexible enough for the lifestyle of the individual.

Those who coach (or aspire to coach) a variety of events must develop more extensive backgrounds in Physical and Technical areas to be able to call upon proven training methods and technique associated with the various event groups. However, the background information for the Tactical and Psychological factors can be very similar within the various events.

The list of physical factors needed would vary, according to the specific event area of each athlete. In addition, the Training Age of each athlete, even within the same event area, would be another factor to consider when developing training plans that are relative to the needs of individuals.

A good example of varying Physical Factors between events can be seen when considering desirable Training Adaptations for Sprinters/Hurdlers in relation to Distance/Middle Distance runners.

Training Methods related to the training of Sprinters/Hurdlers should involve a working  knowledge of the following energy systems: Speed (both Anaerobic Short Speed AND Glycolytic Short Speed), Speed Endurance, Long Speed Endurance and Special Endurance while Training Methods related to the training of Distance and Middle Distance Runners requires knowledge of Oxidative or Aerobic energy systems. 

For instance, it would be desirable for Sprinters/Hurdlers to have a training plan capable of improving sprinting efficiency in the fatigue state. This would necessitate the use of training methods proven to develop a high degree of Lactate Tolerance.  However, while Middle Distance Runners would likely benefit from higher Lactate Tolerance, both Distance and Middle Distance Runners would be more concerned with increasing their OBLA (Onset of Blood Lactate) levels.

An example list of factors needed to physically develop sprinters/hurdlers would look something like the list below with order of importance based on Training Age of the individual
 .
                                    Physical Qualities to be Developed for Sprint/Hurdle Athletes
* Maximum Strength (especially Beginning Athletes)
*  Speed
* Explosive Strength & Power (especially Intermediate/Advanced Athletes)
*  Elastic Strength
* Speed Endurance
* Long Speed Endurance
*  Postural/Core Strength and Muscular Balance
*  Mobility/Flexibility

Physical factors needed to physically develop Distance/Middle Distance Runners, with some similar areas, appears below.

                        Physical Qualities to be Developed for Middle Distance/Distance Athletes
* MaxVo2/Oxidative Development
* Mix of Fast Glycolysis + Oxidative Energy Systems
* OBLA Development
* Speed
* Postural/Core Strength and Muscular Balance
* Mobility/Flexibility
* Maximum Strength (functional)
* Elastic Strength

HOWEVER, an example list of factors needed to technically develop sprinters/hurdlers could also be utilized for Distance/Middle Distance Runners. The specific Bio-Mechanics would vary from sprinter to hurdler to middle distance to distance runner BUT should address all the factors below for the specific event type.
                                    Technical Qualities to be Developed

* Movement Pattern Specificity
*  Speed of Movement Specific Movement Pattern
*  Range of Movement and relevant force production
*  Types of muscle actions (concentric, eccentric, SSC, etc.)
*  Force magnitude of movements (average and peak forces)
*  Body position factors

There is no limit to the areas to be considered when exploring all the physical factors that can affect performance of the various events. Some, like Nutrition, Stress Reduction, Recovery/Regeneration, etc. can also be major contributors to the Physical Training side of Training Design.

No matter how many training factors are listed (to adequately develop the desirable physical and technical adaptations), there must be a Design Method Template with which to organize and prioritize the training within the Training Year.

The next Blog entry will be devoted to the TACTICAL factors of Training Plan Design and the use of Cyclic Program Structures that have been found to be successful for the various track and field events and/or Beginning, Intermediate or Advanced athletes.

            “Finding is reserved for those that search.”---Unknown
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THE ROLE OF STRENGTH/POWER TRAINING IN SPRINT ACCELERATION

THE ROLE OF STRENGTH/POWER TRAINING

IN SPRINT ACCELERATION: PART ONE


In order for successful acceleration mechanics to be performed, the sprinter must execute a technically efficient and powerful start, so as to allow for the optimal body lean and posture necessary for a sound entry into the acceleration phase.

The role of Strength/Power Training in all phases of the sprint race cannot be underestimated. Any discussion of Acceleration Mechanics specific to teaching sprinters to properly execute the Acceleration Phase of the sprint race must take into account the relationship between proper mechanics and the strength/power required to do so.

In “The Mechanics of Sprinting and Hurdling” (Dr. R. Mann, self published, 2007), Dr. Ralph Mann points out several elemental relationships between strength and the ability to be more mechanically efficient or productive in the various areas/phases of the sprint race.

Dr. Mann cites three specific examples of this Strength/Mechanical Efficiency relationship affecting a proper Sprint Start and the ability to perform a successful acceleration phase.

1) Greater strength allows for the athlete to produce greater horizontal forces in the Start (pg. 52).

2) Greater horizontal force produced at the Start allows for the sprinter to stay lower at the Start (pg.52).

3) Success in the short sprint race is determined by the ability of the sprinter to generate great amounts of explosive strength at the proper time. (pg. 91).

Mann’s analysis of sprinters found that weaker athletes tend to “pop up” during the Start because lesser amounts of horizontal force produced at the Start creates the need for the athlete to move the center of gravity vertically in order to maintain balance.

Given the need for the “falling or leaning” body position to properly execute a successful acceleration phase, block start mechanics must be incorporated into the drills used in teaching proper acceleration mechanics.

Glen Mills, coach of Usain Bolt and many world-class sprinters, alluded to the role of strength in the acceleration phase (termed Drive by many coaches) in an interview where he echoed the statements by Dr. Mann; “…the athlete has to stay in the crouch position while developing maximum power. If the athlete does not have the strength to carry the drive phase long enough then it has to be aborted so he can go into the transition earlier.”

Incorporation of relevant MAXIMUM STRENGTH (also termed Static), EXPLOSIVE STRENGTH (also termed Dynamic) AND ELASTIC STRENGTH development exercises into the overall sprint-training program cannot be argued in view of the proven interdependence between Strength and the ability to optimally perform the proven principals of Sprint Mechanics in all phases of the short sprint race.

Since Part 4 of this Acceleration Article will deal with Elastic Strength (or Plyometric Training), this section will focus on Maximum Strength and Explosive Strength Training exercises proven to be relevant to proper execution of Start, Acceleration and Maximum Velocity phases of the sprint race.

Both Maximum Strength and Explosive Strength exercises must be used in order to address both Intramuscular and Intermuscular coordination factors. Through the proper mixing of Maximum and Explosive Strength exercises, Recruitment, Rate Coding and Synchronization can be optimally developed through use of exercises that coordinate the amount of force, speed of movement and precision of movement patterns applicable to effective sprint mechanics. Use of exercises that cover the entire Force-Velocity Curve, with an emphasis on moving the curve to left over time, cannot be done with a proper mix of Maximum, Explosive and Elastic Strength exercises.

There seems to be a considerable amount of confusion among coaches about the need for Maximum Strength exercises to be included with Explosive Strength exercises in the training of sprinters. The idea that lifting heavy loads in a relatively slow manner is of no use to the high speed movements of sprinters needs to revisited in light of the specific research findings provided in “Strength and Power in Sport”, (P.V. Komi, IOC Medical Commission, 1992). Some of these specific findings are listed below.

1) High threshold Fast Twitch Glycolytic (FTb) Muscle Units are NOT recruited UNTIL force exceeds 90% of Maximum Strength (pg. 250).

2) Training with high velocity movements increases high velocity strength (pg. 263).

3) The load to be overcome and the movement time are the main factors in developing Rate of Force Development. If the load to be overcome is light, IRFD (Initial Rate of Force Development) predominates. If the load to be overcome is high, then MRFD (Maximum Rate of Force Dev.) predominates. For movements with a duration of 250ms or less (sprinting), BOTH IRFD and MRFD are the main factors (pg. 381).

4) Maximal Strength and Power are not distinct entities. Maximum Strength is the basic quality that influences power performance (pg. 383).

5) Improvements in Power have been shown to result from high intensity strength training, jump training under increased stretching loads and movement specific exercises requiring muscular coordination training (pg. 384, 385).

6) The use of training methods involving, maximal and near maximal contractions, cause a remarkable increase in RFD accompanied by an increase in movement speed (pg. 392).

7) RFD directed training should take precedence in the Preparation Phases but not be completely eliminated at any time of the training year (pg. 392).


Understanding the neural adaptations to the various strength training methods will allow for an intelligent selection of specific exercises and their proper integration into the overall training plan of each individual.

Strength/Power Training Plans must address the training age of the individuals within the sprint group. Beginning/Novice sprinters require different considerations than Intermediate and Advanced athletes. For example, research shows that Maximum Strength increases will also lead to increases in Power and the ability to generate force at fast speeds, especially in less experienced athletes. Training plans for Beginning/Novice athletes should contain more emphasis on Maximum Strength development and the teaching of proper lifting mechanics.

PART TWO: IN FUTURE POSTING