Specialised Training

ALTITUDE TRAINING
1. Key Facts
  1. Over 2000m/8000ft above sea level
  2. Partial Pressure of oxygen is lower
  3. Takes 30 days to adapt
  4. Has 3 stages; Acclimatisation, Primary Training and Recovery
  5. Causes body to produce EPO
  6. Alternative methods include hypoxic tents and oxygen tents
2. Benefits
  1. Delay OBLA
  2. Increase red blood cells
  3. Increase concentration of haemoglobin
  4. Increase oxygen carrying capacity
  5. Last for 6-8 weeks
3. Drawbacks
  1. Altitude sickness
  2. Loss of fitness due to same intensity training
  3. Benefits only last for a few days once back at sea level
  4. Psychological problems
PLYOMETRICS
1. Method of strength training
2. Muscles can generate more force if they've previously been stretched
PNF
1. Advanced stretching technique
  1. Improves flexibility
  2. Facilitates muscular inhibition
2. Muscle should be passively stretched first
  1. Then isometrically against a resistance
    1. 10 seconds
  2. Increased rang of movement when stretched again
3. More effective with partner
GLYCOGEN LOADING
THERMOREGULATION
PERIODISATION
1. Dividing the training year in to specific sections
2. Macrocycle
  1. The big period
    1. E.g. 4 year Olympic cycle
  2. Long-term performance goal
  3. Made up of 3 periods
    1. Preparation
      1. Phase 1
        General conditioning training
        Low intensity
        Aerobic and muscular endurance
      2. Phase 2
        Competition specific training
        Increase in intensity
        Strength and Speed
        Introduce technique and tactics
        Prepare for competition
    2. Competition
      1. Phase 3
        6-8 weeks
        Reduction in training volume but increase competition specific training
      2. Phase 4
        4-6 weeks
        Competition kept to a minimum
      3. Phase 5
        3-4 weeks
        Tapering
        Reduction in volume of training prior to major competition
    3. Recovery
      1. Phase 6
        General fun exercises
        Injury free start to next season
        Recharge physically and mentally
3. Mesocycle
  1. Short term goal
    1. Within macrocycle
    2. Last for 2-8 weeks
  2. Specific component of fitness focus
4. Microcycle
  1. 1 week cycle
    1. Repeated during mesocycle
  2. Ratio of 3:1 training to rest days
LACTATE SAMPLING
1. Take blood samples to measure lactate concentration
2. Measure OBLA
  1. Longer delay of OBLA the fitter you are
3. Used by elite athletes
  1. Manipulate Training
    1. Correct intensity
    2. Training zone
  2. Predict performance
  3. Regular comparisons
  4. Monitor improvements
RESPIRATORY EXCHANGE RATIO (RER)
1. Ration of carbon dioxide produced compared to oxygen consumed
2. Carbs, fats and proteins are oxidised to produce energy
  1. Source is dependant upon energy system
3. e.g. Respiratory component

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