General Theories of Training

One Factor Theory (Supercompensation) Two Factor Theory (Fitness-Fatigue)

One Factor Theory (Supercompensation)

One exercise bout depletes biochemical substances During the restoration, these substances achieve levels above initial levels (e.g. glycogen)

Zatsiorsky, 2006 Science and Practice of Strength Training

Zatsiorsky, 2006 Science and Practice of Strength Training

Implications
Must optimize interval between workouts Time workout for supercompensation phase (How do you know?) Training load optimal to induce supercompensation What substance(s) should be used as the marker (s)? Could these be used as overtraining markers?

Periodization
w Changes in exercise stimulus over a specific period to keep an individual from overtraining
w Cycle of five phases: four active phases followed by one active recovery phase

w Each phase gradually decreases volume and gradually increases intensity

Periodization

McArdle, Katch, and Katch, 2001.

Overloading microcycle
AKA Impact microcycle

Zatsiorsky, 2006 Science and Practice of Strength Training

Two Factor Theory (Fitness-Fatigue)

Includes fast and slow changing elements of preparedness Physical fitness is slow changing The fast changing is similar to the one factor theory Immediate training effect combine fitness gain and fatigue Fitness long lasting (72 hours), moderate magnitude Fatigue is large in magnitude, short duration (24 hours?)

Zatsiorsky, 2006 Science and Practice of Strength Training

Terminology/Considerations
Acute effects: Effects during exercise Immediate effects: Effects observed following an exercise bout. Cumulative effects: Additive effects of several bouts of exercise Delayed effects: not apparent until a period of training is complete Residuals effects: remain after training ends

Other major challenges

Providing overload without
Inducing overtraining syndrome Causing injury

Review
What physiological elements contribute to maximal velocity in a sprinter? How would you train these elements?

acceleration

Measuring Explosive strength

Index of Explosive strength IES=Fm/Tm Reactivity coefficient RC=Fm/(TmW) w=athletes weight Force gradient S-gradient=F0.5/T0.5 A-gradient F0.5/(Tmax-T0.5)

Strength vs. acceleration

Explosive strength

Results of Resistance Training on Muscle Strength in Males

w Alterations of neural control of trained muscle. w Increased muscle size (hypertrophy).