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innovations in speed development
Improvements in the body’s metabolic processes enable the athlete to perform at increasingly higher stress levels. This adaptation to higher stress levels is effected by the following factors:
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Training for adaptation of metabolism for sprinting should therefore result in the improvement of:
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Anaerobic alactate power
% of ATP RESTORATION % of Restoration 50% 75% 87% 98% Time 30sec 60sec 90sec 3min
Anaerobic alactate power can be improved via training the ATP-CP system. Studies by I.L. ZUKOV (USSR) have shown that maximal speed development should be directed toward the significant increase of creatine in muscle fiber. This can be accomplished through the applications of brief activities (2-8sec / sprints up to 80m) of intensive exercises (max/near max intensity). The number of repetitions (2-4) should bring about depletion of ATP-CP (creatine phosphate) energy sources in working muscles. The total volume stress in order to get the body into the adaptation state should be broken into sets (to keep the quality of execution in high rate). Practically this can occur after no less than 2-4 sets.
The resting interval between repetitions and sets should be within the time frames of the following table:
Anaerobic lactate power Anaerobic lactate capacity Anaerobic lactate capacity can be defined as the ability to gradually perform high volume and intensity efforts (pulse over 180bpm) and accumulate lactic acid in the muscles and blood beyond critical levels (16-18mM/l). Adaptation occurs as the result of improving potentials to utilize glycolysis and better resistance to fatigue and the by-products of anaerobic lactate metabolism. The training effect can be achieved by regulation of the following parameters: Intensity of efforts can be expressed in the form of running speed. The stress should demand energy production through anaerobic glycolysis, so the speed has to be 65% and up. Duration of a single repetition should bring lactate accumulation beyond the aerobic/anaerobic threshold (4-6mM/), but less that the critical levels (16-18mM/l).This can be achieved after the execution of 6-12sec of high intensity (75%+) or 30-90sec of moderate intensity (60-70%). Duration of recovery between repetitions should insure high levels of glycolysis. During any break in efforts only an insignificant reduction in the levels of lactic acid should be allowed (pulse rate can drop by 15-20%). Frequency of efforts (the number of repetitions or sets) can be determined from the need of adaptation and learning of instructions, tactics and techniques. During learning technical skills and instructions, the number of sets and repetitions should bring volume to near maximal levels for maintenance of the aerobic / anaerobic threshold (example 3x(5+5x100m / shuttle run). While learning models of tactics and efforts, the number of sets and repetitions should provide stress close to or beyond the lactic critical levels. Aerobic power can be defined as the ability to gradually perform high volume of efforts with moderate intensity (pulse between 150-170bpm) without accumulating lactic acid in muscles and blood. Power of recovery can be defined as the ability to clear lactic acid from muscle and blood by means of aerobic metabolism. Adaptation occurs as a result of increase in density of mitochondria, increase the volume of O2 (oxygen) in blood (VO2max) and increase in volume of blood circulated by each contraction of heart muscles. Training effect can be achieved by regulation of variables of stress: Intensity and duration of efforts, recovery and frequency of efforts. Typical training example would be 2-4 sets of 10-20 x 100-200m with moderate intensity (150-170bpm). Aerobic capacity can be defined as the ability to perform efforts of maximal volume but with low intensity (pulse between 140-150bpm). Adaptation occurs as a result of increase in the amount of glycogen and working fat immediately available in muscle cells for use as fuel in glycolysis. The training effect can be achieved by very extensive (1-2hours) efforts of low intensity. Sprinters do not use this metabolic energy pathway and there is no need to develop this ability other than just of the requirements of functional aerobic needs. In order to provide better adaptation to higher stress, the athlete should introduce during lower stress level training the stress of higher level. This higher stress level will give the athlete the experience of future efforts. So, in each training stage each variable of the training program should affect lower, optimal and higher stresses. The higher stress will give the athlete the experience of future efforts, while the lower stress will provide better conditions for skill rehearsal, since learning is easier to accomplish without the stress of fatigue. All stresses should consider the quantitative and qualitative objectives of the training program and the adaptive characteristics of the trained metabolism.
Anaerobic lactate power characterizes athletic abilities to generate intensive and powerful effort under conditions close and beyond lactic acid critical levels (16-18mM/l and pulse up to 200bpm), utilizing glycogen through anaerobic glycolysis. The better conditioned athletes are able to tolerate such conditions without notable decreases in quality of performances for up to 35-50sec. Accordingly, the training assignments should be designed in such a way that the duration of the intensity of the exercise will force the muscles to metabolize glycogen through anaerobic glycolysis (35-50sec / 200-400m / effort: 80-90%).
The rest between the repetitions also regulates condition of the target metabolism. It should provide significant reduction of lactic acid in the blood. The rate of lactic acid reduction is around 1mM / 2min. So, in order to insure the power of metabolism and the quality of execution of the following repetition, the resting interval should provide at least 70% reduction of lactic acid. Usually 50% reduction coincides with a pulse rate reduction to the plateau level of 120bpm. Therefore, the stress which brings about the critical level of lactic acid accumulation (16-18mM/l) can require 20-25min of recovery in order to reduce the lactic acid level by 70% (to 4-5mM/l). Usually such a condition coincides with a pulse rate dropping under 100bpm.
Improvement of adaptation results in better utilization of glycolytic energy and in increasing the volume of quality work, performed within the critical time of glycolysis. The total training load can be low but the intensity should be very high. Successful training will result in lactic acid accumulation within the critical levels (16-18mM/l) or beyond after one repetition or a single set of few repetitions (2-3). Remember that in the second option the rest between the repetitions should provide at least a 70% of lactic acid reduction, which means about 15-25min of recovery time.
During anaerobic lactate power training the athlete experiences myokinase reactions. These reactions occur after the athlete has achieved the critical lactate level.
Intensity of efforts Duration of efforts Recovery Frequency of efforts
Aerobic power / power of recovery
Aerobic capacity
The Place of Adaptation within the Training Program
