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Sports Specific Training:

Exercise Physiology & Periodization

Presented by Greg Hogue, PT, OCS, CSCS

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Exercise

Physiology

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Rehab Wellness EliteYouth Athlete

Rehab: protection phase Stimulus Phase

Challenge Phase

*Challenge phase of rehab to the elite athlete

Muscle Physiology

• Sarcomere: the contractile unit of muscle

• Z line to Z line contractile unit

• Actin

• Myosin

• Sliding filament theory

Sliding Filament Theory

• Rest: Inactive Myosin cross bridge

• Muscle fiber stimulation: Impulse reaches motor end plate acetylcholine released outer membrane of muscle stimulated releasing calcium

• Coupling: Calcium reacts with troponin active site on actin uncovers cross bridge links

• Contraction: ATP reaction produces flexion of cross bridge Actin slides past Myosin. Z lines contract

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Sliding Filament Theory

• Recharging: Cross-bridge uncouples

ATP replaced on myosin cross bridge

• Relaxation: Calcium ions removed as

troponin covers active sites on actin

filament

Sliding Filament

Muscle Physiology

• Motor Unit: Motor Nerve + Muscle Fiber

• All or none law: Muscle fiber when stimulates either contracts completely or not at all. Strength of contraction directly related to motor units recruited. Initial phase of strength training and neuromuscular response

• Strength of muscle contraction directly proportional to cross sectional area. Larger numbers of sarcomeres in parallel EX: quadriceps vs. biceps

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Motor Unit

Muscle Fiber Types

• Type I / slow oxidative

• > aerobic capacity

• > number of mitochondria

• Motor neurons small lightly myelinated

• Recruited for endurance activities

Muscle Fiber Types

• Type IIA/ Fast oxidative glycolytic

• Intermediate fiber size between I and

IIB

• > Fatigue resistance than IIB

• Power over period of time activities >

10 seconds

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Muscle Fiber Types

• Type IIB/ Fast glycolytic

• > Anaerobic capacity

•Motor neurons large heavily myelinated

• Recruited for quick powerful movements

• Ability to train all. Genetic predisposition: Fast twitch

vs. slow twitch

Muscle Fiber Type

Motor Unit Recruitment

• Recruitment order: Type I > Type IIA >

Type IIB

• Slow twitch fibers recruited during

powerful activities IE rigid lever, tonic

vs. phasic muscles

• Fast twitch will not activate unless

activity is intense and powerful

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Adaptations to training

• Training to recruit as many fibers as

possible

• Overload fibers to cause muscle

hypertrophy

• Increased vascularization

• Bone remodeling

Factors for muscular development

• Gradual increase in ability of contractile

fibers to contract

• Recruitment of higher proportion of available

muscle fibers in each contraction

• High intensity activities recruit Type IIB

fibers

• Evidence suggest as repetitions exceed 6

decreased amounts of Type IIB fibers are

recruited

Overload Principle

• Muscle strength increases in response to

repetitive exercises against progressively

increased resistance

• Resistance used must be > 60% of 1 rep max.

Example 100# 1 rep max intensity must be 60#

or greater

• Example of predicted 1 rep max. Safer

predictor than 1 rep max. Example 5 reps at

280# 280# / .857 = 325# predicted max

• Periodization concepts: Volume = sets x reps.

Intensity = weight / Percent of Predicted max.

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SAID Principle

• Specific adaptation to imposed

demands

• Type of demand placed on muscle and

energy system controls adaptation that

will occur

• What's the best exercise to run faster?

• What's the best exercise to run further?

Program Design

Considerations

• Muscle group specificity

• Speed of movement

• Muscle action concentric and

eccentric. Ex. Hamstring

• Energy system specificity

Energy Systems

• Anaerobic System

• ATP - PC

• Lactic Acid

• Aerobic System

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Anaerobic Energy System

Anaerobic/ ATP - PC

• PC - Phosphocreatine stored in muscles for

immediate demand

• ATP splits energy released

• PC splits for energy to rebuild ATP

• Aerobic system restores PC to resting levels

anaerobic and aerobic systems are linked

• Activities < 10 seconds

• Energy system fully restored in 3 minutes

Anaerobic/ Lactic Acid

• Energy from anaerobic glycolysis breakdown of glucose stored in muscle and liver

• 1 glucose = 2 pyruvic acid = 2 ATP

• Without presence of sufficient O2 pyruvic acid converts to lactic acid. Ex 400 meter run

• Aerobic system removes lactic acid build up

• Activities >45 seconds to < 3 minutes

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Anaerobic Glycolysis

Aerobic metabolism

• Takes place in the mitochondria

• Enzymes split carbohydrates, fats protein

oxidized via Krebs cycle

• end product H2O, CO2, ATP

• Provides 19 x ATP production than

anaerobic system 38 ATP vs 2 ATP

• Energy system for activities > 3 minutes

Aerobic System

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Anaerobic to Aerobic

Work to rest ratios

• ATP - PC must be restored to muscle or

lactic acid accumulated removed if

anaerobic system is used as an energy

source.

• Oxygen debt: Repayment of anaerobic

energy system

• Oxygen debt has two phases alactic

and lactic

Alactic O2 debt

• Immediately after termination of

anaerobic activity

• Breathing rate rapid

• O2 above normal resting values used

by aerobic system to rebuild ATP and

PC

• Active rest between exercise delays

ATP-PC production

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Lactic O2 debt

• Follows alactic phase breathing rate

slows rate still above normal resting

levels

• O2 above normal values aerobically

metabolizes lactic acid

• Light activity during rest period part of

lactic acid is metabolized to supply

energy to perform light activity

Rest Periods

• Active vs Passive rest periods

• ATP-PC: Passive rest to restore ATP-

PC

• Lactic Acid: Active rest increases

lactic acid removal

• Aerobic: Passive rest limits lactic acid

removal kicks to Krebs cycle

Work to rest ratios

• ATP-PC: 1 : 3 allows intramuscular ATP-PC to be restored

• Lactic Acid: 1 : 2 body must become accustomed to higher levels of lactic acid for capacity of system to increase

• Aerobic 1 : 0.5 maintain elevated heart rate

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ATP - PC

• Energy system: Anaerobic

• Fuel source: creatine phosphate

• Time frame: < 45 seconds

• Work to rest ratio: 1:3

• Rest period: Passive rest

Lactic Acid

• Energy system: Anaerobic

• Fuel source: Stored glucose

• Time frame: 45 seconds to 3 minutes

• Work to rest ratio: 1:2

• Rest period: Active rest

Aerobic

• Energy system: Aerobic

• Fuel source: Carbohydrates, fats,

proteins

• Time frame: > 3 minutes

• Work to rest ratio: 1:0.5

• Rest period: Passive rest

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Lever system

• Three forces of mechanical lever A =

axis, W = weight, F = force

• Weight arm: Distance from axis to

weight

• Force arm: Distance from axis to force

• Mechanical advantage (MA): Force arm

/ weight arm

Lever system

• Type I

F_______________A______________W MA = 1

• Type II

F_______________W______________A MA = 2

limited in the body ex ankle

• Type III

A_______________F_______________W MA =

0.5 most common in human body

Lever system

• Force/velocity inverse relationship:

What is gained in speed or distance

loss in force, what is gained in force is

loss in speed or distance

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Muscle sensory organs

• Muscle spindle: Located intrafusal

fiber within muscle fiber, sensory nerve

located in center, spindle stretched

sensory nerve to CNS sends info rate

magnitude of stretch leading to motor

response

• GTO: Located within tendons, info to

CNS regarding tension and load on

tendon

Muscle Spindle / GTO

Type I mechanoreceptors

• Ruffini ending

• Proximal location ( hip shoulder)

• Static firing position sense

• Dynamic firing kinesthetic sense

• Low threshold fire at beginning and end range

• Superficial joint capsule

• Recruit tonic muscles/postural muscles

• Static balance

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Type II Mechanoreceptors

• Pacinian endings

• Distal location ( lumbar, foot ankle hand )

• Dynamic firing only

• Semi low threshold

• Deep capsule location

• Recruit phasic muscles

• Dynamic balance

Type III

Mechanoreceptors

• Distal portion of joint ligaments

• Fire at end ROM of tissue tension

• High threshold

• Reflex inhibition of muscle tone

Type IV

Mechanoreceptors• Nociceptors = pain provoking

• Located joint capsule, ligaments, articular

fat pads,blood vessels, duramater

• Stimulated by abnormal tissue strain,

chemical or thermal stimulation

• Stimulates tonic muscles/ muscle guarding

• Stretching theory: Static versus Dynamic

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Program design/ Sports specific

analysis

• Primary energy system: ATP-PC vs

Lactic acid vs aerobic, or all the above

• Muscle specificity: Major muscle

groups specific to sport or position

• Specific needs: Linear focus agility,

vertical focus plyometrics, explosive

power vs endurance, etc

• Common injury sites for preventative

training

Periodization

Benefits of Periodization

• Provides a long term plan

• Application of scientific principles

• Easily adapted by volume intensity frequency etc

• Avoids overtraining or under training

• Optimizes peak performance

• Moves from non specific to sports specific

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Variables to Manipulate

• Volume: sets x reps

• Intensity: weight

• Frequency: number of times within a cycle

• Exercise: Choose and order

• Duration: time frame, work to rest ratios etc

• Specificity: Progression from non specific to sports specific

Volume• Sets x Reps

• 3-5 sets

• Reps: < 6 for strength/power, 6-12 hyperthrophy, 12-15 for endurance

• Low volume: 3-5 sets x 3-6 reps

• Moderate volume: 3-5 sets x 6-12 reps

• High volume: 3-5 sets x 12-15 reps

Intensity

• Percent of 1 rep max / Predicited 1 rep max

• High: > 90%

• Moderate: 70-90%

• Low: < 70%

• Inverse relationship volume intensity i.e.

Intensity increases volume decreases.

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Predicted 1 Rep Maximum

#Repetitions %

123456789

101112

1.000.955

.917

.885

.857

.832

.809

.788

.769

.752

.736

.721

Example Predicted 1 Rep Max

• 5 rep maximum with 280 pounds

• 280 / .857 = 325 Predicted max

• Training intensity base on percent of max

• Example 325 at 70% = 228

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Exercise Order Guidelines

• Olympic lifts/ Power lifts first

• High neuro component first

• Multi joint before isolation

• Large muscle groups to small muscle groups

• Alternate UE/LE or agonist antagonist

Periodization Terminology

• Training unit: Program for one day

• Microcycle: Program for one week

• Mesocycle: Program Weeks to months

• Macrocycle: Program for entire year

• Quadrennial cycle: Olympic cycle 4 year plan

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• Preparatory phase/ Off season: I General prep II specific prep, Hypertrophy phase,

strength phase, power phase

• Competition phase/ In season

• Transition phase/ Pre or post season

Periods of a Mesocycle

Prepartory Phase/ GPP

• GPP ( General physical prep)

• Building foundation for higher demand

exercises

• High volume / low intensity

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Prepartory Phase/ SPP

• SPP ( Specific physical prep )

• Convert strength to power

• Move from non specific to sports specific

• Low volume / high intensity

Phase I Hyperthrophy

• Prepares athlete for high intensity exercises

• Increase lean body mass

• Increase anaerobic and aerobic capacity

• High volume / low intensity ex. 5 sets x 8-12

reps at 50-70% predicted 1 RM

Phase II / Strength

• Build basic strength to convert to power

• Exercises more specific more complex

• Moderate volume / moderate intensity ex.

3-5 sets x 5-8 reps at 80-90% predicted 1 RM

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Phase III / Power

• Strength and power levels brought to highest levels

• Convert strength to power ( olympic lifts, power lifts, plyometrics etc )

• Low volume / high intensity: ex. 3 sets x 4-6 reps at 90-100% predicted 1 RM

Competition Phase

• May be preceded by pre comp transition phase

• Length is related to the sport

• Maintenance and manipulating peak is the goal

• Limited training time must prioritize

Transition Phase

• Pre competitive: Power and strength

brought to peak levels

• Transition phase: May occur post season or

in between phases to avoid over training.

Physical and psychological recovery

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Recovery Periods• Large muscle groups: 48-72 hours

• Medium muscle groups: 12-24 hours

• Small muscle groups: < 12 hours ex. core exercises

• Aerobic: 8 hours

• Plyometrics: 48-72 hours monitor tendon symptoms due

to GTO shut down

• Rest periods dependent on energy system training.

Hypertrophy 1:1 strength 1:2 power 1:3

Power / Basic Lifts / Video• Bench press

• Incline press

• Front squat

• Back squat

• Lunge

Olympic Lifts Benefits• Bridges gap between traditional weight training

and sport

• Encompasses speed of movement to convert

strength to power

• Extensive body movement

• Trains balance muscle synergy and coordination

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Practical Applications

• Not training Olympic weight lifters using the lifts

to aid the athlete

• Focus on the technique not the weight. Speed

and force components together that are the benefit

• Teach concepts and techniques in simple terms

Teaching Continum

• Push press > Push Jerks > Jerks

• Clean pulls > Clean high pulls > Power cleans

• Snatch pulls > Snatch high pulls > Power

snatch

Olympic Lifts / Video•Push Press

•Push Jerk

• Jerk

•Power Clean

•Power Snatch

•Hang Clean

•Drop Snatch / Balance

•Hang Snatch

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Hang Clean

Drop Snatch

Snatch Balance

Hang Snatch

Questions?

swhogue1@sbcglobal.net