Planning Off-Season Planning Off-Season Strength Training for the Strength Training for the

TRIATHLETETRIATHLETE

Can Fit Pro Whistler 2009

Carmen Bott, Carmen Bott, MSc. C.S.C.S.MSc. C.S.C.S.

Human Motion Inc.

Strength Training PremiseStrength Training Premise“ ST adaptation should not lead to an increase

muscle fiber size. This would be detrimental to an endurance athlete’s performance, when power to weight ratio is a key performance variable. Instead, it is about facilitating strength gains that will have the most functional relevance for the athlete, thus improving performance and decreasing potential for injury.” (Bott & Keller, 2008)

Lecture ObjectivesLecture Objectives Why strength train - How will it improve

performance? How do I implement strength training into

the off-season training schedule? What exercise choices are best for this

type of athlete in this phase?

General Strength Training General Strength Training Program GoalsProgram Goals

1.To improve muscular strength, power and recruitment strategies which transfer into improved endurance sport performance

2.To prevent, minimize and (p)rehabilitate overuse injuries

Specific Off-Season Strength Specific Off-Season Strength Training Program GoalsTraining Program Goals

Improve motor unit recruitment Improve synchronization of Motor Units Improve reflex potential Improve co-contractions of antagonists

and synergists

What are the 5 Factors Influencing

Endurance Performance?Endurance Performance?

Endurance Performance Endurance Performance

Maximal Aerobic Power (VO2 max) Lactate threshold Exercise/Work economy Fuel Utilization Genetics (fiber type)

Max Aerobic Power (Max Aerobic Power (V02 max)

Related to our body’s ability to deliver sufficient oxygen to meet our active tissues needs.

Muscle tissue’s O2 demand naturally increases during exercise.

An individual’s endurance is dependent on the O2 transport’s system’s ability to deliver sufficient O2 to these active tissues to meet their heightened demands.

Lactate ThresholdLactate Threshold Specific endurance training increases the

lactate threshold. After training, one can perform at a higher

rate of work, such as an increase running or cycling velocity, and a higher absolute rate of oxygen consumption without large increases in circulating blood lactate levels.

Work/Exercise EconomyWork/Exercise Economy

Measure of energy cost of an activity. Goal is to spend less energy at a given

velocity. Inefficient body positions, poor planar

control, bilateral discrepancies and poor technique (biomechanics) will lead to reduced economy & poor performance.

Work/Exercise EconomyWork/Exercise Economy With a homogenous sample of runners,

relative to performance, economy has the potential of being the most determining factor of success.

How economically an individual moves is subject to a function of training and we have the greatest influence on this factor.

Why Strength Train?Why Strength Train?

Why Strength Train?Why Strength Train? It has been well-established that stronger

athletes have a greater absolute endurance capacity (Anderson, 1982).

Average power, derived from repetitive cyclical actions is a deciding factor in winning or losing (Stone, 2006).

Improve EconomyImprove Economy Strength training can lead to a REDUCED

amount of muscle activation at a given load, which is positive because there is now a smaller metabolic demand for the same force output.

As motor units become more powerful, less are recruited for a given force output, thus creating a reserve for additional work.

Improve EconomyImprove Economy Possible increase in size of Type IIa

muscle fibers, which have high glycolytic and oxidative potential.

ST may also lead to a higher tolerance for high-intensity exercise, as type IIa are relatively fatigue-resistant leading to greater endurance (Stone et al 2006) .

This may contribute to the ability to generate a given force at a lower ATP cost during high intensity endurance exercise.

Improve Lactate ThresholdImprove Lactate Threshold

Endurance does depend on both the anaerobic and aerobic energy systems. Strength training, when performed intensely can improve anaerobic pathways and help push the lactate curve to the right.

Anaerobic power has been shown to be a major factor separating higher & lower ranked athletes. (Tanaka, 1993)

Improve RFDImprove RFD Increases in strength often lead to

increases in power and rate of force development (RFD).

This may enhance endurance performance by reducing the relative force (% of max) applied at the same load (Osteras, 2002).

Anaerobic Power & Capacity

Aerobic Power & Capacity

Lactate Threshold

S/P ImprovementNM Factors: Motor control

& RFD

Movement Economy

Endurance Training

Improved Performance

Modified from Paavolainen et al.

The Other Side:The Other Side:Concurrent ST & ETConcurrent ST & ET

“Increased strength in well-trained endurance athletes without increased body mass, is unlikely to have a negative effect on endurance performance” (Hickson et al, 1988).

Concurrent TrainingConcurrent TrainingExceptions *When training periods are prolonged

(>12 weeks) an interference effect could be observed

*When subjects/clients are untrained

Designing the Off-SeasonDesigning the Off-SeasonStrength Training ProgramStrength Training Program

PeriodizationPeriodization Periodization – dividing the training season

into smaller units (Zatiorsky, NSCA 2004); “a logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals” (Stone et al, 2006)

Macrocycle – 1 yr or ½ year Mesocycle – *3-6 weeks of training stimulus Microcycle – 1 week of training stimulus

Traditional Periodization ModelTraditional Periodization Model

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10

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90

Off-Season GPP SPP Comp

Volume

Intensity

Inverse Periodization ModelInverse Periodization Model(Bott, 2005)(Bott, 2005)

0

10

20

30

40

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60

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Off-Season GPP SPP Comp

Volume

Intensity

STEP 1: STEP 1:

Conduct Sport Analysis & Conduct Sport Analysis &

Build Athlete ProfileBuild Athlete Profile

Athlete ProfileAthlete Profile

Athlete injury history – overuse and postural-related

Athlete sport history and exercise I.Q. (often low for E.A.).

Athlete FS for muscle imbalances, discrepancies and areas of weakness (P.E.T.)

Sport AnalysisSport Analysis Assume metabolic, technical and tactical

development is up to the coach, but you must communicate regularly.

Know normative data. Understand the physical demands of the

sport and training density. Assign the 5 star rating of competitions

(peak for 2 or 3 max).

STEP 2: STEP 2:

Set Strength TrainingSet Strength Training

Program GoalsProgram Goals

“The NM system of the athlete has to be able to produce power repeatedly in circumstances in which energy production is high, acidity in muscle is increased and contractility may be limited” (Paavolainen et al, 1999)

NM Training Program GoalsNM Training Program Goals

Maximize power, minimize hypertrophy Increased body mass is not desirable in

endurance sport (Mikkola et al, 2007).

Typical Incorrect ProgrammingTypical Incorrect Programming High volumes – many sets & high reps Metabolic circuit training Too much initial loaded eccentric work Exercise order does not facilitate learning Adding ST to total volume instead of

replacing some energetic work with ST for novice*

Incorrect order & timing of ST and endurance training

STEP 3:STEP 3:

Manipulate the TrainingManipulate the Training

Variables & Design the Variables & Design the

ProgramProgram

Chronic Variable: VolumeChronic Variable: Volume

Volume =Volume = The QUANTITY of work being performed

1.The duration of off-season training hours1.The duration of off-season training hours (about 20% of total training hours) - Novice athlete: replace 2-3 hrs of CV work with ST. - Experienced athletes: add ST, 3 hrs/week on top of CV work.

VolumeVolume

2.The number of sets, reps and exercises 2.The number of sets, reps and exercises per session (S x R x E = Volume/w.o.)per session (S x R x E = Volume/w.o.)

Off-Season: 1-6 sets, 8-15 exercises per work-out.

VolumeVolume

3.The number of training sessions per day 3.The number of training sessions per day and per week. and per week.

Off-Season : 2-3 ST sessions per week, before CV work*same for novice or experienced

Chronic Variable: IntensityChronic Variable: Intensity

Intensity = Intensity = The QUALITY of work being performed

1. The percentage of one rep maximum in 1. The percentage of one rep maximum in strength training strength training

Off-Season – BSF phase, all patterning and movement-based work, see step 4

IntensityIntensity2.The speed of movement or muscle 2.The speed of movement or muscle

contractioncontractionIs exercise-dependent: postural versus movement-based

3. The rest interval between sets3. The rest interval between setsKey factor in minimizing hypertrophy. 3+ minutes between ‘core’ lifts, but supersets work well in the Off-Season/GPP phase

IntensityIntensity4.The degree of difficulty and complexity of 4.The degree of difficulty and complexity of

an exercise and the exercise an exercise and the exercise selection/orderselection/order

o More complex exercises first.o Less coordinated side first.o Practice makes perfect.

Mesocycle/Phase FocusMesocycle/Phase Focus Off-season & GPP:

– Initially work on: Core and Joint stability (more remedial), mobility, strength through range, variety.

– Graduate to: Integrated core strength, Velocity through range, less variety.

General Microcycle DesignGeneral Microcycle Design ST 2-3 times/week 48 hrs rest + Full-body workouts Work on balancing strength of extensors

and flexors Work unilaterally to balance strength left

to right side of body

Perform 3-4 times the volume on antagonistic muscles

Strengthen joint stabilization muscles Improve proprioception and intrinsic foot

strength ‘Season’ ligaments and tendons

Residual fatigue can be problematic; timing of strength work is essential.

Need 4-8 hrs between endurance and strength training

Strength beforebefore endurance work in the off-season/GPP Phase

Sample Microcycle DesignSample Microcycle DesignLegend ST = Strength R= Run B= Bike S= Swim I = intervals lsd = long slow distance m= maintenance

Off-SeasonOff-Season vs. Race Season vs. Race Season

MonMon TuesTues WedWed ThursThurs FriFri SatSat SunSun

Off am-ST

pm-R

SB

RI am-STS

RLSD am-ST + S

pm-B

SI B +RI

am-S + B

pm-ST

Rm am-ST S + B Rm

Know Recovery TimelinesKnow Recovery TimelinesRestoration of ATP/CP 3-5 minutes

Full Restoration of Muscle Glycogen

a)after prolonged exercise

b)after intermittent exercise (strength training)

10-48 hrs

24 hrs

Removal of Lactic Acid from muscle and blood 1-2 hours

Recovery from overly taxing strength training 2-3 days

Repayment of Lactacid oxygen debt 3-60 minutes

Another Key Program Another Key Program Consideration:Consideration:

D.O.M.S.D.O.M.S.(a triathlete’s worst

nightmare!)

Muscle Damage Muscle Damage There is increased tension in the muscle

(sarcomere) during lengthening contractions

Therefore fewer motor units are recruited to perform the task

Unfamiliar, overloads are the culprit; stretching will not negate DOMS.

DOMS Effects on PerformanceDOMS Effects on Performance Can reduce the cushioning effect during

landings and running. To compensate, increased shock absorption will occur at other joints causing unaccustomed strain.

Changes in co-ordination may also lead to unaccustomed strain to be placed on muscles, ligaments and tendons during functional activity - motor unit recruitment patterns may be altered and in this vulnerable state, training may worsen present damage.

DOMS Effects on PerformanceDOMS Effects on Performance An elevated physiological response to

endurance exercise has been reported after muscle damaging exercise where breathing frequency, respiratory exchange ratio, heart rate and RPE were all significantly higher two days after eccentric exercise when compared with concentric exercise.

Action PlanAction Plan

Educate coaches and athletes that short term ‘goodgood-pain’ will lead to long-term performance gain.

Allow 1-2 days of reduced intensity training following activities likely to invoke DOMS (ie: downhill running) or unaccustomed exercise (new strength phase)

STEP 4: Exercise Selection

B.S.F. Rules:B.S.F. Rules:

A sound off-season program is NOT a “sport-specific” training program.

It is a foundational program. Prescribe exercises that are of high quality

and transfer.

FirstFirst An athlete should be exposed to

movement patterns that encourage dynamic joint control of both the core (trunk) and the extremities (knees, hips and ankles).

In essence, we are developing protective spinal reflexes and multi-joint neuromuscular engrams..

SecondSecond Movements must be rehearsed and

practiced to replace any trained aberrant pattern with the new corrective and stable movement pattern.

The athlete must practice how to elicit motor control around the joint.

LastLast

Once those patterns are mastered, then load may be added

Then, improving absolute and relative strength levels become the focus of the off-season training plan.

Time is money!Time is money! Train on your feet for running and cycling

(Pilates/Yoga are not transferable methods)

Train unilaterally more often, limit parallel/bilateral stance

Train multi-planar with a focus on the frontal plane for stability and saggital plane for increased concentric force production

Unilateral ExercisesUnilateral Exercises Most traditional programs are designed to

improve an athlete's functional strength and power on two legs

Unilateral exercises provide a disruptive moment arm (torque) to the body

Squats, deadlifts & power cleans – often performed first in the work-out to max strength and power gains

Unilateral ExercisesUnilateral Exercises LB - Lunges, SL squats are supplemental

lifts. Or are they? UB – One arm presses and pulls are

supplemental lifts. Or are they? Benefit of UL exercises is that high loads

can be applied with a great challenge to the trunk/core

Unilateral ExercisesUnilateral Exercises Recruitment Differences: In USE knee and

hip extensors are recruited but there is greater recruitment from the hip abductors (gluteus minimus, gluteus medius, tensor fascia latae).

They provide stabilization of the pelvis in the frontal plane.

Note: Balance TrainingNote: Balance Training Some athletes simply have an innate

sense of how to move Do not confuse/combine balance with

strength training Does not correlate well with skill of sport

(performance), but may improve musculoskeletal health, which is goal 2 of the NM program (Behm & Anderson, 2006)

For copies of Triathlon Training Programs Levels 1-3 DVD provided by Human Motion Inc., go to the Can Fit Pro booth.

Retail value of $134.85, selling for ONLY $40ONLY $40+ GST!

References: References: “Building a Strong Foundation”: How to

train the Endurance Athlete in the Gym – manuals available here!

Thanks very much everyone; it Thanks very much everyone; it has been a pleasurehas been a pleasure

For further info please contact me at:For further info please contact me at: carmen@humanmotion.cacarmen@humanmotion.ca

www.humanmotion.comwww.humanmotion.com