Using the Rate of Adaptation to Using the Rate of Adaptation to Guide TrainingGuide Training

• Genadijus Sokolovas, Ph.D.,Genadijus Sokolovas, Ph.D.,• Global Sport Technology, IncGlobal Sport Technology, Inc• www.globsport.orgwww.globsport.org• gsokolovas@gmail.comgsokolovas@gmail.com

Adaptation to TrainingAdaptation to Training• The changes in most of The changes in most of

adaptation parameters are slow adaptation parameters are slow and require several weeks or and require several weeks or months of training. months of training.

• What adaptation parameters may What adaptation parameters may be used to monitor adaptation on be used to monitor adaptation on daily/weekly basis?daily/weekly basis?

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Every-Day Training ParametersEvery-Day Training Parameters

Speed Speed (velocity, intensity, power etc.)(velocity, intensity, power etc.)

Duration of work Duration of work (distance, # of repetitions, (distance, # of repetitions,

etc.etc.))

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Training StrategiesTraining Strategies

• Two main training strategies:Two main training strategies:

• increase of duration of exercise with constant increase of duration of exercise with constant exercise intensity (velocity – strategy 1)exercise intensity (velocity – strategy 1)

• increase of training intensity (velocity – increase of training intensity (velocity – strategy 2) with constant duration of exercisestrategy 2) with constant duration of exercise

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• An example of applying constant intensity An example of applying constant intensity strategy in swimming:strategy in swimming:

• Initial test set - 4 x 100 m with :20s rest.Initial test set - 4 x 100 m with :20s rest.• Athlete times - 1:10, 1:12, 1:12, 1:10.Athlete times - 1:10, 1:12, 1:12, 1:10.• Average time - 1:11. This is the goal (or training) Average time - 1:11. This is the goal (or training)

time for the next time the set of n x 100 m :20s time for the next time the set of n x 100 m :20s is used in practice.is used in practice.

Tests with Constant Tests with Constant IntensityIntensity

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Progression in Swimming Test SetsProgression in Swimming Test Sets

0

2

4

6

8

10

12

14

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16Weeks

Num

ber o

f rep

etiti

on

n x 200 :20s

n x 100 :30s

n x 50 on 1:30s

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Rate of AdaptationRate of Adaptation

• Rate of Adaptation in constant intensity Rate of Adaptation in constant intensity (velocity) test sets is exponential at the (velocity) test sets is exponential at the beginning of the season. beginning of the season.

• It slows down significantly after 16 weeks of It slows down significantly after 16 weeks of training. training.

• It indicates that training with constant intensities It indicates that training with constant intensities has limitation and should not be used longer has limitation and should not be used longer than 16-18 weeks. than 16-18 weeks.

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Rate of Adaptation in Tests with Rate of Adaptation in Tests with Constant IntensityConstant Intensity

• Rate of Adaptation depends on many different Rate of Adaptation depends on many different factors:factors:– AgeAge– History of trainingHistory of training– Level of performancesLevel of performances– Time of the year and seasonTime of the year and season– Event (sprinters vs. distance athletes)Event (sprinters vs. distance athletes)– Workload volumes in various intensity zonesWorkload volumes in various intensity zones

Calculation the Rate of Calculation the Rate of AdaptationAdaptation

Days

Rate of Adaptation = (LN Rep2 – LN Rep1)/(Day 62 – Day 20)

Day 20

Day 62Rep1

Rep2

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Quantifying the Rate of AdaptationQuantifying the Rate of Adaptation(Swimming, Boys)(Swimming, Boys)

Age Sprint Anaerobic Mix Aerobic

10-11 0.014 0.016 0.024 0.036

12-13 0.009 0.010 0.023 0.026

14-15 0.004 0.007 0.013 0.021

16-17 0.003 0.004 0.011 0.027

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Rate of AdaptationRate of Adaptation• The rate of adaptation depends on the time of the The rate of adaptation depends on the time of the

year: it is faster after the summer break and slower year: it is faster after the summer break and slower in the spring/summer season. in the spring/summer season.

• The higher intensity sets, the slower the rate of The higher intensity sets, the slower the rate of adaptation. adaptation.

• Rates of adaptation with constant exercise intensity Rates of adaptation with constant exercise intensity are similar in other endurance sports:are similar in other endurance sports:– Aerobic exercise in cycling - 0.027Aerobic exercise in cycling - 0.027– Aerobic exercise in rowing – 0.025Aerobic exercise in rowing – 0.025

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Rate of AdaptationRate of Adaptation

• Younger athletes have higher rate of adaptation Younger athletes have higher rate of adaptation than older athletes. than older athletes.

• Elite level athletes have slower rate of adaptation Elite level athletes have slower rate of adaptation than sub-elite level athletes or beginners. than sub-elite level athletes or beginners.

• Normally, girls at the same age have slower rate of Normally, girls at the same age have slower rate of adaptation than boys. Most likely, it is because of adaptation than boys. Most likely, it is because of the difference in biological maturation. the difference in biological maturation.

Training Design Training Design Based on the Rate Based on the Rate

of Adaptationof Adaptation

• Athlete’s condition is changing every day. Athlete’s condition is changing every day. • Ideally, we want to match athlete’s condition Ideally, we want to match athlete’s condition

with workload volumes and intensities that with workload volumes and intensities that would elicit the highest rate of adaptation. would elicit the highest rate of adaptation.

• How can we design a season with based on How can we design a season with based on the rate of adaptation? the rate of adaptation?

Training Design – Strategy 1Training Design – Strategy 1

• When training design is based on the rate When training design is based on the rate of adaptation with constant intensity of adaptation with constant intensity (velocity), we call it Strategy 1. (velocity), we call it Strategy 1.

• Progression of workload volumes in Progression of workload volumes in various energy zones should match with various energy zones should match with progression in tests sets with constant progression in tests sets with constant intensities (velocities) in the same energy intensities (velocities) in the same energy categories. categories.

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Practical Application of Strategy I for Practical Application of Strategy I for SwimmersSwimmers

• Using of swimming sets:Using of swimming sets: • n x 400 m :20-30s, n x 200 m :15-20s - aerobic n x 400 m :20-30s, n x 200 m :15-20s - aerobic

energy zoneenergy zone• n x 100 m :15-20s, n x 50 m 1min - 1min 30s - mix n x 100 m :15-20s, n x 50 m 1min - 1min 30s - mix

aerobic-anaerobic energy zoneaerobic-anaerobic energy zone• n x 25 m :40-60s - anaerobic energy zonen x 25 m :40-60s - anaerobic energy zone• long distance swimming with constant velocitylong distance swimming with constant velocity

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Sets for SwimmersSets for Swimmers• Examples of sets for sprinters:Examples of sets for sprinters:• n x 12.5 m on 60 secn x 12.5 m on 60 sec• n x 25 m on 40 secn x 25 m on 40 sec• n x 50 m on 1:30 secn x 50 m on 1:30 sec• Examples for middle distance swimmers:Examples for middle distance swimmers:• n x 50 on 1 minn x 50 on 1 min• n x 75 m :30 secn x 75 m :30 sec• n x 100 m :30 secn x 100 m :30 sec• Examples for distance swimmers:Examples for distance swimmers:• n x 100 m :15 secn x 100 m :15 sec• n x 200 m :20 secn x 200 m :20 sec• n x 400 m :20 sec.n x 400 m :20 sec.

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Workload Design in Strategy IWorkload Design in Strategy I

• The main purpose of Strategy 1 is The main purpose of Strategy 1 is the accumulating of a potential by the accumulating of a potential by athletes in different energetic athletes in different energetic zones. zones.

• Accumulating of potential is Accumulating of potential is understood like increase of understood like increase of duration in training sets and duration in training sets and workload in the same energy workload in the same energy zone. zone.

Aerobic and Mix Volumes over a Aerobic and Mix Volumes over a SeasonSeason

Elite Level Swimmers

Weeks

Meters

Anaerobic and Sprint Volumes Anaerobic and Sprint Volumes over a Seasonover a Season

Elite Level Swimmers

Weeks

Meters

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Strategy II (Competition Phase)Strategy II (Competition Phase)• Constant number of repetition in training setsConstant number of repetition in training sets• Distance of each repetition is the sameDistance of each repetition is the same• Exercise intensity progressively increasesExercise intensity progressively increases• Rest interval can be longer to stimulate exercise Rest interval can be longer to stimulate exercise

intensityintensity• Reduce of workload volumes in all energy zonesReduce of workload volumes in all energy zones• Exercise intensity (velocity) increases up to 6-7 Exercise intensity (velocity) increases up to 6-7

weeksweeks

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Swimming Velocity in Strategy IISwimming Velocity in Strategy II

1.5

1.6

1.7

1.8

1.9

2

2.1

2.2

1 2 3 4 5 6 7Weeks

V, M

/S

4 x 100 :20s

6 x 50 on 1:00

6 x 25 :40

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Sets in Strategy II (Swimming)Sets in Strategy II (Swimming)• Examples for swimming sets for sprinters:Examples for swimming sets for sprinters:• 8 x 12.5 m on 60 sec8 x 12.5 m on 60 sec• 6 x 25 m on 40 sec6 x 25 m on 40 sec• 4 x 50 m on 1:30 sec4 x 50 m on 1:30 sec• Examples for middle distance swimmers:Examples for middle distance swimmers:• 6 x 50 on 1 min6 x 50 on 1 min• 4 x 75 m :30 sec4 x 75 m :30 sec• 4 x 100 m :30 sec4 x 100 m :30 sec• Examples for distance swimmers:Examples for distance swimmers:• 8 x 100 m :15 sec8 x 100 m :15 sec• 6 x 200 m :20 sec6 x 200 m :20 sec• 4 x 400 m :20 sec.4 x 400 m :20 sec.

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Seasonal Plan for Age Group Seasonal Plan for Age Group SwimmersSwimmers

• For younger athletes all periods should be For younger athletes all periods should be shorter because of faster adaptation and shorter because of faster adaptation and quicker recoveryquicker recovery

• For 10-12 y. old athletes is recommended:For 10-12 y. old athletes is recommended:• 2 weeks pre-season2 weeks pre-season• 12 weeks preparation period12 weeks preparation period• 3-4 weeks competition period3-4 weeks competition period• 3 seasons in a year3 seasons in a year

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Seasonal Plan for Senior Seasonal Plan for Senior SwimmersSwimmers

• For older athletes all periods should be longer For older athletes all periods should be longer because of slower adaptation and slower because of slower adaptation and slower recoveryrecovery

• For 16-18 y. old athletes is recommended:For 16-18 y. old athletes is recommended:• 3-4 weeks pre-season3-4 weeks pre-season• 16 weeks preparation period16 weeks preparation period• 5-8 weeks competition period5-8 weeks competition period• 2 seasons in a year2 seasons in a year

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Seasonal Plan Sprinters vs. Seasonal Plan Sprinters vs. Distance SwimmersDistance Swimmers

• Preparation period (accumulation of Preparation period (accumulation of working capacity) for sprinters should be working capacity) for sprinters should be shorter, than for distance athletes:shorter, than for distance athletes:

• 12-14 weeks vs 16-18 weeks12-14 weeks vs 16-18 weeks• Competition period (utilization of working Competition period (utilization of working

capacity to exercise intensity/velocity) for capacity to exercise intensity/velocity) for sprinters should be longer, than for sprinters should be longer, than for distance athletes:distance athletes:

• 6-8 weeks vs 3-5 weeks6-8 weeks vs 3-5 weeks

E-COACH FOR SWIMMINGE-COACH FOR SWIMMING

Training Design SoftwareTraining Design Software

TRAINING DESIGN COMPUTER TRAINING DESIGN COMPUTER PROGRAMS IN SWIMMINGPROGRAMS IN SWIMMING

• Based on tracking of thousands of athletes the Based on tracking of thousands of athletes the comprehensive models of adaptation were developed. comprehensive models of adaptation were developed. These models were the basis for our training plan These models were the basis for our training plan designers:designers:– Tra Plan (1988)Tra Plan (1988)– Weekly Designer (1990)Weekly Designer (1990)– Tra Plan 2 (1992)Tra Plan 2 (1992)– On-line Training Plan Designer (1998)On-line Training Plan Designer (1998)– Seasonal Plan Designer (2005)Seasonal Plan Designer (2005)– E-Coach for Swimming (2008)E-Coach for Swimming (2008)

E-COACHE-COACH

• Software uses individual data to Software uses individual data to design and describe the workloads design and describe the workloads up to 7 energy zonesup to 7 energy zones

• In addition, E-Coach designs In addition, E-Coach designs dryland volumes and the dryland volumes and the anticipated progression in selected anticipated progression in selected test sets during the seasontest sets during the season

E-COACHE-COACH

• E-Coach selects total volumes, intensity, optimal E-Coach selects total volumes, intensity, optimal rate of workload progression and reduction rate of workload progression and reduction during the taper based on:during the taper based on:– AgeAge– GenderGender– EventEvent– History of trainingHistory of training– Individual Parameters (best results from last Individual Parameters (best results from last

season, current condition, goal, etc.)season, current condition, goal, etc.)

Select an Athlete from DatabaseSelect an Athlete from Database

Add an Athlete to DatabaseAdd an Athlete to Database

Select/ Add a Group of SwimmersSelect/ Add a Group of Swimmers

Distance OrientationDistance Orientation

Distance Orientation – Relative EnduranceDistance Orientation – Relative Endurance

• Sprinters have a higher speed reserve and a lower Sprinters have a higher speed reserve and a lower relative endurance:relative endurance:

Swimmer 1Swimmer 1 Swimmer 2Swimmer 2

Best Time on 100Best Time on 100 00:54.5000:54.50 00:55.0000:55.00Best Time on 200Best Time on 200 01:57.7001:57.70 02:02.1002:02.10Times in SecondsTimes in Seconds 54.5, 117.7 sec54.5, 117.7 sec 55.0, 122.1 sec55.0, 122.1 sec

Calculation Calculation 117.7/54.5117.7/54.5 122.1/55.0122.1/55.0Ratio 200/100Ratio 200/100 2.162.16 2.222.22

THANK YOU FOR YOUR THANK YOU FOR YOUR ATTENTION! ATTENTION!

QUESTIONS?QUESTIONS?

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