Specialised Training

Specialised Training

1. ALTITUDE TRAINING

   • Key Facts
     • Over 2000m/8000ft above sea level
     • Partial Pressure of oxygen is lower
     • Takes 30 days to adapt
     • Has 3 stages; Acclimatisation, Primary Training and Recovery
     • Causes body to produce EPO
     • Alternative methods include hypoxic tents and oxygen tents
   • Benefits
     • Delay OBLA
     • Increase red blood cells
     • Increase concentration of haemoglobin
     • Increase oxygen carrying capacity
     • Last for 6-8 weeks
   • Drawbacks
     • Altitude sickness
     • Loss of fitness due to same intensity training
     • Benefits only last for a few days once back at sea level
     • Psychological problems

2. PLYOMETRICS

   • Method of strength training
   • Muscles can generate more force if they've previously been stretched

3. PNF

   • Advanced stretching technique
     • Improves flexibility
     • Facilitates muscular inhibition
   • Muscle should be passively stretched first
     • Then isometrically against a resistance
       • 10 seconds
     • Increased rang of movement when stretched again
   • More effective with partner

4. GLYCOGEN LOADING

5. THERMOREGULATION

6. PERIODISATION

   • Dividing the training year in to specific sections
   • Macrocycle
     • The big period
       • E.g. 4 year Olympic cycle
     • Long-term performance goal
     • Made up of 3 periods
       • Preparation
         • Phase 1
           • General conditioning training
           • Low intensity
           • Aerobic and muscular endurance
         • Phase 2
           • Competition specific training
             • Increase in intensity
           • Strength and Speed
           • Introduce technique and tactics
             • Prepare for competition
       • Competition
         • Phase 3
           • 6-8 weeks
           • Reduction in training volume but increase competition specific training
         • Phase 4
           • 4-6 weeks
           • Competition kept to a minimum
         • Phase 5
           • 3-4 weeks
           • Tapering
             • Reduction in volume of training prior to major competition
       • Recovery
         • Phase 6
           • General fun exercises
           • Injury free start to next season
           • Recharge physically and mentally
   • Mesocycle
     • Short term goal
       • Within macrocycle
       • Last for 2-8 weeks
     • Specific component of fitness focus
   • Microcycle
     • 1 week cycle
       • Repeated during mesocycle
     • Ratio of 3:1 training to rest days

7. LACTATE SAMPLING

   • Take blood samples to measure lactate concentration
   • Measure OBLA
     • Longer delay of OBLA the fitter you are
   • Used by elite athletes
     • Manipulate Training
       • Correct intensity
       • Training zone
     • Predict performance
     • Regular comparisons
     • Monitor improvements

8. RESPIRATORY EXCHANGE RATIO (RER)

   • Ration of carbon dioxide produced compared to oxygen consumed
   • Carbs, fats and proteins are oxidised to produce energy
     • Source is dependant upon energy system
   • e.g. Respiratory component