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0 2 . 0 2 Maximal Aerobic Power ( VO 2 -max ) / 8 / 7 r a n i b • Endurance / Aerobic Training … e W . c i n – Improves VO 2 - max or, more specifically, … i l C s e h – Enhances cardiovascular function ( maximal cardiac output ) c a o C – Increases total blood volume y r t n u o – Enhances capillary density C s s o r – Improves the detraining response C 4 8 A L – Elevates mitochondrial content : m o r F

0 2 Improving the Maximal Rate of O 2 Delivery 0 2 / 8 / Airway 7 Convection r a n i b e Lungs W CO 2 O 2 c i n Diffusion i l C s e Pulmonary h c Circulation O 2 a CO 2 o C y r t Right Left n Convection Heart u o C s s o Systemic O 2 CO 2 r C Circulation 4 8 A Diffusion L CO 2 : m O 2 o Muscle r F Mito

0 2 . 0 2 Training Increases VO 2 -max / 8 / 7 r a n • Typical training regimen i b e W . c – ~ 70% VO 2 -max i n i l C – 30 - 40 minutes * day -1 s e – 4 - 5 days * week -1 h c – 3 - 5 months a o C . y r t • Typical increase in VO 2 -max ~ 10 - 20% n u o C s – Subjects who were previously sedentary s o r • Larger % increases C 4 . 8 A – Subjects with higher initial VO 2 -max L : • Smaller % increases m . o • Essentially all of the increase due to increased maximal Q r F

0 2 0 2 Training and VO 2 -max: 3 Human Studies / 8 / 7 ( Gollnick et al.; Wibom et al.; and Howald et al. ) r a n i b • e Training W c – Cycle ergometer i n i l C – Training period, Frequency, Duration, Intensity s e h c • Gollnick et al.: 5 months, 4 d/wk, 1 hr/d, 75-90% VO 2 max a o • Wibom et al.: 6 wk, 4 d/wk, 36 min/d, 70% VO 2 max C • Howald et al.: 6 wk, 5 d/wk, 30 min/d, 72 % VO 2 max y r t n u • Improvements in VO 2 -max ( i.e. Aerobic Capacity ) o C s Gollnick: 13% (46.5 to 52.5 ml . min -1 . kg -1 ) – s o Wibom: 9.6% (44.0 to 48.2 ml . min -1 . kg -1 ) – r C Howald: 14% (43.2 to 49.4 ml . min -1 . kg -1 ) – 4 8 A L : m o r F

0 2 0 2 / Adaptive Increase in VO 2 -max Is 8 / 7 r Dependent Upon Training Stimulus a n i b e W • More strenuous regimens elicit greater increases c i n i l C s • Hickson et al. ( J. Appl. Physiol. 42: 372-376, 1977 ) e h c – Protocol ( 8 healthy subj, age 20-42, 6 d/wk exercise, 10 a o wk ): C y • 3 d/wk: Interval cycling 6 x 5’ @ 100% VO 2 max: 2’ @ 50% r t n • 3 d/wk: Run steady rate as far as possible in 40’ u o – Results: C s • Mean increase in VO 2 max = 44% ! ( from 38.2 to 55.0 s o ml/kg/min ) r C • Increased VO 2 max correlated with improved endurance 4 8 • One subject continued to train an additional 3 wks - total A L increase was 77% ( 22.8 to 41.0 ml/kg/min ) : m o r F

0 . 2 0 2 Training Increases Ventricular Size and Q max / 8 / 7 ( Adapted from: Rerych, S.M. et al. Am. J. Cardiol. 45: 244-252, 1980 ) r a n i b e W Heart EDV SV Ejection Cardiac Total Blood c Rate Fraction Output Volume i n i ( b/min ) ( m l) ( m l) ( % ) ( l/min ) ( liters ) l C s e Before 74 133 95 73 6.9 8.7 h c a Rest o C After 61 * 167 * 112 * 11.4 * 67 6.7 y r t n u o Before 185 166 144 87 26.6 8.0 C Maximal s s Exercise o After 204 * 176 * 32.0 * 10.8 * 181 86 r C 4 8 A 18 college swim athletes studied before and after 6 mo. intensive training L : m Mean age = 19 yrs; 6 females, 12 males o r F

0 2 0 2 Aerobic High-Intensity Intervals / 8 / 7 r a n i b • Helgerud, J., Hoydal, e W K., Wang, E., Karlsen, c i n T., Berg, P., Bjerkaas, i l C M., Simonsen, T., s e Helgesen, C., Hjorth, N., h c a Bach, R., & Hoff, J. o C ( 2007 ). Aerobic High y r t Intensity Intervals n u Improve VO 2-MAX more o C than Moderate Training, s s o Medicine and Science in r C Sports and Exercise, 4 8 39( 4 ), 665-671 A L : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b • Long, slow distance running ( LSD ) e W c i n i l C – Continuous run @ 70% of HR MAX ( 137 bpm ) s e h c for 45-minutes a o C y r t n • Lactate threshold running ( LT ) u o C s s o r C – Continuous run @ 85% of HR MAX ( 171 bpm ) 4 8 for 24.25-minutes A L : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b • 15 / 15 interval running ( 15 / 15 ) e W c i n i l C – 47 repetitions of 15-second interval runs @ 90 - 95% of s e HR MAX ( 180 - 190 bpm ) interspersed w/ 15-second active h c a recovery periods @ 70% of HR MAX ( 140 bpm ) o C y r t n • 4 x 4 interval running ( 4 x 4 ) u o C s s o – 4 x 4-minute interval runs @ 90 - 95% of HR MAX ( 180 - r C 4 190 bpm ) interspersed w/ 3-minute active recovery 8 A periods @ 70% of HR MAX ( 140 bpm ) L : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b e W c i n i l C s e Which training intervention is relatively more h c a o effective in eliciting improvement( s ) in C y r t maximal aerobic capacity, stroke volume, n u o C running economy, and / or lactate s s o threshold? r C 4 8 A L : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n 20.0% i b e W 18.0% c i 16.0% n i l C 14.0% s e h 12.0% c a o C D VO 2-max ( % ) 10.0% y r t 8.0% n u o 6.0% C s s 4.0% o r C 2.0% 4 8 A 0.0% L : LSD LT 15/15 4 X 4 m o Training Intervention r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n 20.0% i b e W 18.0% c i 16.0% n i l C 14.0% s e h 12.0% c a o C D SV ( % ) 10.0% y r t 8.0% n u o 6.0% C s s 4.0% o r C 2.0% 4 8 A 0.0% L : LSD LT 15/15 4 X 4 m o Training Intervention r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b e W c i n i l C s e Potential Interpretation: Long, slow distance h c a o training and / or threshold training may not C y r t be particularly effective in improving n u o C maximal aerobic capacity in already well- s s o conditioned individuals r C 4 8 A L : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b • Physiological Correlate e W c i n i l C – VO 2 MAX = Q MAX * (a-v)O 2 DIFF ( Fick Principle ) s e h c a o C – Q MAX = HR MAX * SV MAX y r t n u o C – Endurance Training ( ET ) does not Increase HR MAX s s o r C 4 – Thus, one Focus of ET should be Enhancement of 8 A L SV MAX : m o r F

0 2 0 2 Helgerud et al. ( 2007 ) / 8 / 7 r a n i b e W c i n Potential Application: Consistent ( for i l C s e example, weekly ) incorporation of a workout h c a o or workouts emphasizing approx. 4-minute C y repetitions @ 90 – 95% of HR MAX may induce r t n u o a very potential stimulus for enhancement C s s of both maximal stroke volume and o r C 4 maximal aerobic capacity 8 A L : m o r F

0 2 0 2 Mitochondrial Content: Effects of Training / 8 / ( Adapted from: Howald, H. et al. Pflugers Archives, 403: 369-376, 1985 ) 7 r a n i Mitochondrial Volume Density Untrained b Trained e W ( % of Total Cell Volume ) c i n i l 6.18% C 8.36% Type I Fibers s e h c a ( 35% ) o C y r 4.54% 7.02% Type IIa Fibers t n u o C ( 55% ) s s o r C 2.33% 3.55% Type IIx Fibers 4 8 A L : m ( 52% ) o r F

0 2 Skel. Musc Sk el. Muscle le Ca Capill pillar ariza zation tion: : Ef Effec ects of ts of Training aining an and Detr d Detraining aining 0 2 ( Ada dapted fr pted from: om: Klausen, Klausen, K. K. et et al. al. Acta cta Phy Physi siol. ol. Scand Scand. . 113 113: 9 : 9-16, 16, 198 1981 ) / 8 / 7 r a n Weeks After Training i b e Before W 0 4 6 Training c i n i l C 120.3 + 7.9 106.3 + 7.3 106.8 + 7.5 2.07 + 0.11 Capillaries per fiber s e h c Caps around each fiber a o C 123.4 + 7.9 108.6 + 4.9 103.7 + 7.8 5.35 + 0.29 y ST r t n u 120.8 + 5.9 108.6 + 5.6 108.6 + 7.0 o 5.14 + 0.13 FTa C s s 115.0 + 4.3 * 129.7 + 6.9 112.2 + 2.9 4.27 + 0.17 FTb o r C 4 8 A Detraining values are expressed as % pretraining value L All values at “0 weeks’ posttraining are significantly higher than pretraining : m All values during detraining are significantly lower than the “0 weeks” values except for * o Values are means + SE (n = 5 - 6) r F

. 0 2 Detraining Effects On VO 2 -max 0 2 / 8 / 7 ( Hickson and Rosenkotter, Med. Sci. Sports Exerc. 13: 13-16, 1981 ) r a • n Protocol i b – Training as before (6 d/wk, 40 min/d, 10 wk) e W – After 10th wk training reduced to either 2 or 4 d/wk c i n i l C s ~ 25% increase e essentially no decrease h c 60 due to training with reduced training a o C y 2 d/wk r t 4 d/wk n . 50 u VO 2 max o C (ml/kg/min) s s o 40 r C 4 8 training reduced training A L 30 : 0 5 10 15 20 25 m o r F Time (wks)

0 2 0 2 VO 2 -max and HIIT / 8 / 7 r a n i b • Bacon, A.P., Carter, • Analysis reviewed e W R.E., Ogle, E.A., & studies published in c i n English from 1965 – i Joyner, M.J. ( 2013 ). l C s VO 2 -max Trainability 2012 e h c and High Intensity • Study inclusion criteria a o C Interval Training in involved 6- to 13-week y r Humans: A Meta- t training periods, > 10- n u Analysis, PLOS, o minutes of HIIT in a C September, 8:9, e73182. s representative training s o r C session ( i.e.workout ), and 4 a > 1:1 work:rest ratio 8 A L : m o r F

0 2 0 2 VO 2 -max and HIIT / 8 / 7 r a n i b • Authors note “ conventional wisdom ” that e W repetitions of 3- to 5-minutes are thought to be c i n i particularly effective in invoking enhanced l C s aerobic capacity e h c a o C • Current analysis strongly supports this y r t n perspective; the nine ( 9 ) studies that associate u o C with the greatest increases in maximal aerobic s s capacity ( VO 2 -max ) involve 3- to 5-minute o r C intervals and relatively high intensities (> 85% 4 8 A of VO 2 -max ) L : m o r F

0 2 0 2 VO 2 -max and HIIT / 8 / 7 r a n i b e W c i n i l C s e h c a o C y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 VO 2 -max and HIIT / 8 / 7 r a n i b e W c i n i l C s e h c a o C y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 VO 2 -max and HIIT / 8 / 7 r a n i b e Potential Interpretation: Emphasize W c i n repetitions of, for example, 800-m, 1,000-m, i l C s and 1,200-m in order to provide a robust e h c a stimulus for enhancement of maximal aerobic o C y capacity ( and include very brief, for instance, r t n u o repetitions of 150-m and 200-m to provide a C s s complementary stimulus for enhancement of o r C both maximal aerobic capacity and running 4 8 A L economy, Gibala et al., 2012 ) : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b e • Seiler, S., Joranson, K., • Experimental Objective: W c Olesen, B.V., & Hetlelid, To compare the effects i n i l C K.J. ( 2013 ). Adaptations of three distinct 7-week s e to Aerobic Interval interval training h c a o Training: Interactive programs varying in C y Effects of Exercise duration but matched r t n u Intensity and Total for effort in trained o C Work Duration, cyclists s s o Scandinavian Journal of r C 4 Medicine and Science in 8 A Sports, 23, 74 – 83. L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b • Experimental design e W c i n – Thirty-five ( 35 ) well-trained ( pre-training VO 2 -peak = 52 i l C + 6 ml O 2 * kg -1 * min -1 ) cyclists s e h c a o – Four distinct seven-week training protocols C y r t n u – Average of approximately five ( 5 ) training sessions per o C week for the seven-week training period s s o r C – All participants completed pre- and post- maximal 4 8 A aerobic capacity testing and time trial evaluation L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b • Experimental design e W c i n i l C – One group ( six males, two females ) engaged strictly s e h in low-intensity, continuous training four to six c a times per week { “long, slow distance” } o C y r t n u – One group ( seven males, two females ) executed two o C s weekly sessions of 4 x 16-minutes ( w/ a three-minute s o r recovery ) in addition to two-to-three weekly, low- C intensity, continuous training sessions { “threshold 4 8 A training” } L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b • Experimental design e W c i n i l C – One group ( nine males ) executed two weekly sessions of s e 4 x 8-minutes ( w/ a two-minute recovery ) in addition to h c a two-to-three weekly, low-intensity, continuous training o C sessions { “Supra -threshold, sub-VO 2 - max training” } y r t n u o – One group ( seven males, two females ) executed two C s weekly sessions of 4 x 4-minutes ( w/ a two-minute s o r recovery ) in addition to two-to-three weekly, low- C 4 intensity, continuous training sessions { “VO 2 -max 8 A training” } L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b e W c i n i l C s e h c a o C y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b e W c i n i l C s e The 4 x 8-minute group realized superior h c a o improvement in maximal aerobic capacity, C y r t peak power output, and endurance time trial n u o C performance s s o r C 4 8 A L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b e Potential Interpretation: By slightly reducing W c i n training intensity below near-VO 2 -max i l C s intensity and extending total training volume e h c a ( 32-minutes relative to 16-minutes ), o C y participants training at approximately 90% of r t n u o maximal heart rate achieved greater overall C s s adaptive effects than participants training at a o r C higher, relative intensity 4 8 A L : m o r F

0 2 0 2 / Adaptations to Aerobic Interval Training 8 / 7 r a n i b e Potential Application: Emphasize W c “ combination workouts ” that incorporate a i n i l C s spectrum of repetitions ( for example, 2 x e h c a 1,200-m, 4 x 800-m, & 6 x 400-m ) and thus o C y provide a complementary, aggregate stimulus r t n u o for the improvement of both physiological C s s characteristics ( VO 2 -max ) and assessment o r C measures ( time trial performance ) 4 8 A L : m o r F

0 2 0 2 Part VI / 8 / 7 r a n i b e W c i n i l C s e h c a o C Lactate Threshold ( LT ) y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e The lactate threshold is the maximal effort or W c intensity that an athlete can maintain for an i n i l C extended period of time with little or no increase in s e lactate in the blood . It is an effort or intensity and h c a o not a specific lactate level. It is most often C y described as a speed or pace such as meters per r t n u second, or times to achieve certain distances such o C s as minutes per mile or kilometer for running and s o r C minutes per 100-m in swimming, or as a power 4 8 measure such as watts A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e • Billat, V.L. ( 1996 ). Use of • Multiple decades of W c Blood Lactate experimental work such i n i l C Measurements for as Billat ( 1996 ) has s e Prediction of Exercise catalyzed a general h c a o Performance and for scientific and C practitioner’s consensus y Control of Training r t n u Recommendations for that an improvement in o C Long Distance Running, lactate threshold results s s o Sports Medicine, 22, 157 r in an improvement in C 4 – 175. endurance performance 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e W c i n i l C s e h c a o C y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e W c i n i l C s e h c a o C y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e W c i n i l C s e h c a o C Question: Do We Know How to Consistently, y r t n Significantly Improve Lactate Threshold? u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e • Londeree, B. ( 1997 ). • This research synthesis W c Effect of Training on concluded that highly- i n i l C Lactate / Ventilatory trained individuals may s e h Thresholds: A Meta- need to train at much c a o C Analysis, Medicine higher than lactate y r t and Science in Sports threshold intensities in n u o and Exercise, 29, 837 – order to enhance the C s s 843. lactate threshold o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b • Sjodin, B., Jacobs, I., & • Eight ( 8 ) male middle- e W Svedenhag, J. ( 1982 ). & long-distance runners c i n Changes in Onset of • Mean Age: 20 years old i l C Blood Lactate • Initial VO 2 -max: 68.7 s e Accumulation ( OBLA ) h mL 0 2 * kg -1 * min -1 c a and Muscle Enzymes o • Study Duration: 14- C after Training at OBLA, y r weeks t European Journal of n u • One ( 1 ) 20-minute Applied Physiology, 49, o C 45 – 57. threshold session * week - s s 1 @ 85% vVO 2 -max o r C • Percentage ( % ) LT 4 8 A Improvement: 4.3 L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b • • e Tanaka, K., Watanabe, H., & Twenty ( 20 ) male middle- W Konishi, Y. ( 1986 ). distance runners c i Longitudinal Association • n Age: 19 - 23 years old i l between Anaerobic C • Initial VO 2 -max: 64.4 mL 0 2 s Threshold and Distance * kg -1 * min -1 e h Running Performance, c • a Study Duration: 17-weeks European Journal of Applied o C Physiology, 55, 248 – 252. • Two ( 2 ) or more weekly y r sessions at V LT or slightly t n u above V LT ( 70 + 5% VO 2 - o C max ) for a total weekly s duration of 60- to 90-minutes s o • r Percentage ( % ) LT C 4 Improvement: 3.8 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b • Yoshida, T., Udo, M., & • Six ( 6 ) female middle- & e W Chida, M. ( 1990 ). long-distance runners c i n Specificity of • Mean Age: 19 years old i l C Physiological • Initial VO 2 -max: 51.8 s e Adaptation to h mL 0 2 * kg -1 * min -1 c a Endurance Training in o • Study Duration: 8-weeks C Distance Runners and y r • Six ( 6 ) 20-minute t Competitive Walkers, n u European Journal of o threshold sessions * C week -1 @ 91% vVO 2 - Applied Physiology, 61, s s o 197 - 201. max r C • Percentage ( % ) LT 4 8 A Improvement: 10.3 L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b e W c i n i l C s e h c a o C Question: Do We Know How to Consistently, y r t n Significantly Improve Lactate Threshold? u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Lactate Threshold 8 / 7 r a n i b • Perhaps young runners might benefit from e W c a combination of ( approximate ) LT and i n i l C supra-LT training s e h c a o C – Threshold Training ( Progression Runs versus y r t n Tempo Runs ) u o C s s o – “ Critical Velocity ” Training – “ Tinman ” r C 4 • v D 50 Training 8 A L : m o r F

0 2 0 2 Part VII / 8 / 7 r a n i b e W c i n i l C s e h c a o C Running Economy ( RE ) y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 / Running Economy 8 / 7 r a n i b e • The “ oxygen cost ” ( i.e. rate of oxygen W c i n consumption ) of running at a specific speed i l C s • Example: e h c a – Runner A consumes 55 milliliters of O 2 * kg -1 * o C y min -1 at 10 miles*hour -1 r t n u o – Runner B consumes 50 milliliters of O 2 * kg -1 * C s min -1 at 10 miles*hour -1 s o r C • Accordingly, Runner B is more economical 4 8 A L : m o r F

0 2 0 2 / Running Economy ( RE ) 8 / 7 r a n i b • Plyometric Training and Ascent ( Hill ) Training … e W c i n i l C – Improve running economy or, more specifically … s e h c a – Enhance so-called elastic energy return within the o C musculotendinous unit y r t n u o C – Recruit / Train muscle spindles ( through rapid stretch / s s o shortening cycle repetitions ) ( NOTE: muscle spindles r C contain the contractile proteins actin and myosin and 4 8 thus possess a contractile apparatus that can contribute to A L skeletal muscle force and power production ) : m o r F

0 Explosive Training, Heavy Weight Training, 2 0 2 / & Running Economy 8 / 7 r a n i b • Denadai, B.S., de e W Aguiar, R.A., de Lima, c i n L.C.R., Greco, C.C., & i l C Caputo, F. ( 2016 ), s e Explosive Training and h c a Heavy Weight Training o C are Effective for y r t Improving Running n u Economy in Endurance o C Athletes: A Systematic s s o Review and Meta- r C Analysis, Sports 4 8 Medicine. A L : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b e W c i n i l C s e Objective: To Evaluate the Effect of h c a o Concurrent Training on Running Economy C y r t ( RE ) in Endurance Athletes n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b • Searched PubMed • Searched studies e W c database published up to i n i l August 15 th , 2015 C s e h • Searched Web of c a o • Incorporated Inclusion Science database C y r / Exclusion Criteria t n u o • Reviewed reference C s • One-hundred and s lists from selected o r C studies nineteen ( 119 ) relevant 4 8 A studies were identified L : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b e W c i n i l C s e Ultimately, sixteen ( 16 ) studies were formally h c a o assessed to meet all requisite criteria and thus C y r t be sufficiently rigorous to be included in the n u o C quantitative analysis s s o r C 4 8 A L : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b • Percentage ( % ) change • Millet et al. ( 2012 ): - e W in RE ranged from - 12.52% change in RE c i n 12.52 to +0.72 consequent to HWT i l C emphasizing half-squat • Overall, concurrent s e and heel raises h training had a positive c a o effect: -3.93% C y r t n • Only heavy weight • Saunders et al. ( 2006 ): - u o C training ( HWT ) and 3.63% change in RE s s explosive training ( EXP ) consequent to EXP o r C presented a % change emphasizing 4 8 significantly lower than foundational plyometric A L zero movements : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b • Short- and medium-term training periods ( 6- e W c to 14-weeks ) of concurrent training were i n i l C sufficient to enhance RE in recreationally- s e trained endurance runners h c a o C y r • Relatively longer training periods ( 14- to 20- t n u o C weeks ) in combination with relatively high s s weekly training volumes of endurance running o r C were requisite to enhancing RE in highly- 4 8 A trained individuals L : m o r F

0 2 0 2 Denadai et al. ( 2016 ) / 8 / 7 r a n i b • Practical applications: e W c i n i l – Consistently incorporate age-appropriate, C s beginning- and intermediate-level plyometric e h c training throughout the season for both novice and a o C experienced endurance athletes in order to duly y emphasize foundational RE enhancement r t n u o C – Consider the eventual, selective incorporation of s s o specific, lower-limb, heavy resistance exercises in r C order to further amplify foundational 4 8 A improvements in RE L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / Performance 7 r a n i b • Ramirez-Campillo, R., • Primary study objective e W Alvarez, C., Henriquez- was to assess the effect( s ) c i n Olguin, C., Baez, E.B., of concurrent endurance i l C Martinez, C., Andrade, and plyometric training on s e D.C., & Izquierdo, M. both endurance time trial h c ( 2014 ). Effects of performance and explosive a o Plyometric Training on strength in competitive C y Endurance and Explosive middle- and long-distance r t n Strength Performance in runners u o Competitive Middle- and C s Long-Distance Runners, s o Journal of Strength and r C Conditioning Research, 4 8 28( 1 ), 97 – 104. A L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / 7 Performance r a n i b e • 36 participants ( 14 women, 22 men ) W c i n • Mean age of 22.7 + 2.7 years i l C s e • Minimum of 2-years of competitive national h c a o and / or international experience C y r t • Personal best performances ranging from n u o C 3:50 to 4:27 ( min:sec, 1,500-m ) and 2:32 to s s o r 2:52 ( hours:min, marathon ) C 4 8 A L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / 7 Performance r a n i b e • Mean weekly endurance training volume of W c i n 67.2 + 18.9 kilometers i l C s e h c a o • Mean pre-study 2.4-km time trial C y r t performance of approximately 7.8-minutes n u o C ( i.e. 5-minute, 13-second per mile pace for s s o approximately 1.5-miles ) r C 4 8 A L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / 7 Performance r a n i b • Six ( 6 ) week plyometric training intervention e W c i n • Two ( 2 ) plyometric training sessions per week i l C s e h c • Less than thirty ( 30 ) minutes per session a o C y r t • All plyometric training involved depth jumps ( 2 x 10 n u o jumps from a 20 cm box, 2 x 10 jumps from a 40 cm box, C and 2 x 10 jumps from a 60 cm box ) s s o r C 4 • Fifteen (15 ) second rest intervals between repetitions 8 A and two ( 2 ) minute rest intervals between sets L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / 7 Performance r a n i b e W Plyometric Control Plyometric Control Plyometric Control c i n i l C 2.4 2.4-km km TT 2.4 2.4 km T km TT 20-m 20 m Sprint print 20 20-m m Sprint print CM CMJA CMJA CM s e h c a o C 7.6 to 7 7.6 to 7.3 .3- 8.0 8.0- to 7.9 to 7.9- 3.92 .92 t to 3.83 3.83 3.97 .97 to 3.94 3.94 36.1 to 39.3 36.1 to 39.3 34.1 34.1 to 36.3 to 36.3 y sec seconds sec seconds minutes minutes minutes minutes cm cm cm cm r t n u o 2.3% 2.3% 0.8% 0.8% C 3.9% 3.9% 1.3% 1.3% 8.9% 8.9% 6.5% 6.5% faster aster faster aster s faster aster faster aster higher high er higher high er s o r C 4 8 A L : m o r F

0 2 Plyometric Training & Endurance 0 2 / 8 / 7 Performance r a n i b e W c i n Potential Interpretation: Incorporate i l C s e plyometric training into the ongoing h c a o endurance training of student-athletes in C y r order to both enhance muscular strength / t n u o power and improve endurance performance C s s o r C 4 8 A L : m o r F

0 2 0 2 Uphill Interval Training / 8 / 7 r a n i b e • Barnes, K.R., Kilding, W c A.E., Hopkins, W.G., i n i l C Mcguigan, M.R., & s e Laursen ( 2012 ). Effects h c a o of Different Uphill C y Interval-Training r t n u Programs on Running o C Economy and s s o Performance, Journal of r C 4 Science and Medicine in 8 A L Sport, 15, S33. : m o r F

0 2 0 2 Barnes et al. ( 2012 ) / 8 / 7 r a n i b e • Introduction W c – Uphill running is a form i n i l C of running-specific s e resistance training h c a – Optimal parameters for o C prescribing uphill y r t interval training are n u o unknown C s – Dose-response approach s o r C might yield specific 4 insight as to program 8 A L design : m o r F

0 2 0 2 Barnes et al. ( 2012 ) / 8 / 7 r a n i b • Methods e W – Twenty well-trained c i n runners performed VO 2 - i l C max, running economy s e and 5-k time trial h c assessments a o – Subsequent random C y assignment to one of five r t n intensities of uphill u o interval training C – 20 x 10-sec. intervals at s s o 120% of v VO 2 -max w r C 18% grade / 2 x 20-min. 4 8 intervals at 80% of v VO 2 - A L max w 4% grade : m o r F

0 2 0 2 Barnes et al. ( 2012 ) / 8 / 7 r a n i b e • Results W c – Improvement in i n i l C running economy was s e h greatest at the highest c a o intensity of hill interval C y training r t n u – There was no clear o C optimum for s s o improvement of 5-K r C 4 time trial performance 8 A L : m o r F

0 2 0 2 Barnes et al. ( 2012 ) / 8 / 7 r a n i b • Discussion e W – Uphill interval training @ c i n i 95% v VO 2 -max ( 8 x 2-min l C s intervals ) produced e h greatest improvements in c a o most physiological C measures related to y r t performance n u o – However, running C s economy improved most s o dramatically at the r C greatest ( 120% v VO 2 -max ) 4 8 A intensity L : m o r F

0 2 0 2 Barnes et al. ( 2012 ) / 8 / 7 r a n i b • Conclusion( s ) e W c – “Until more data are i n i l C obtained, runners can s assume that any form e h c of high-intensity uphill a o C interval training will y benefit 5-k time trial r t n u performance” o C – Integrate short- and s s o intermediate- / long-hill r C repetitions into hill 4 8 A training workouts L : m o r F

0 2 0 2 Part XIII / 8 / 7 r a n i b e W c i n i l C s e h c a o C The Long Run ( LR ) y r t n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 The Long Run ( LR ) / 8 / 7 r a n i b • Endurance / Aerobic Training … e W c i n – Improves aerobic conditioning or, more specifically, … i l C s e h – Enhances cardiovascular function c a o C – Increases total blood volume y r t n u o – Enhances capillary density C s s o r – Improves the detraining response C 4 8 A L – Elevates mitochondrial content : m o r F

0 2 0 2 The Long Run ( LR ) / 8 / 7 r a n i b e W c i n i l C s e Thus, the long run is ( in simplest terms ) a h c a o relatively robust manifestation of C y r t foundational aerobic / endurance training n u o C s s o r C 4 8 A L : m o r F

0 2 0 2 The Long Run ( LR ) / 8 / 7 r a n i b • Goals of a Long Run e W c i n i l C – Induce significant skeletal muscle glycogen s e h c depletion a o C y r t n – Induce comprehensive skeletal muscle fiber u o C recruitment s s o r C 4 – MANY others ! 8 A L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b • PGC-1 a is an acronym • Baar, K. ( 2013 ). New e W Ideas About Nutrition for peroxisome c i n And The Adaptation To proliferator-activated i l C Endurance Training, receptor gamma co- s e Gatorade Sport Science activator 1 alpha h c a Exchange ( GSSE ), o C Volume 26, # 115, 1 - 5. • “ from a molecular y r t n perspective, the key to u o C endurance training s s adaptations is to o maximize PGC-1 a r C 4 activity with training ” 8 A L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b e • Baar, K. ( 2013 ). New • Glycogen depletion W c Ideas About Nutrition activates adenosine i n i l C And The Adaptation monophosphate- s e h To Endurance activated protein c a o C Training, Gatorade kinase ( AMPK ) y r t Sport Science n u o Exchange ( GSSE ), C • “ AMPK is one of the s s Volume 26, # 115, 1 - 5. o most potent regulators r C 4 of PGC-1 a activity ” 8 A L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b e • Baar, K. ( 2013 ). New • Glycogen depletion W c Ideas About Nutrition activates p38 mitogen- i n i l C And The Adaptation activated protein s e h To Endurance kinase ( p38MAPK ) c a o C Training, Gatorade y r t Sport Science n • p38MAPK is a similarly u o Exchange ( GSSE ), C potent regulator of s s Volume 26, # 115, 1 - 5. o PGC-1 a activity r C 4 8 A L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b e • Summary of the previous two (2) slides W c i n i l C s e – Glycogen -- → Increased AMPK activity -- → h c a Increased PGC-1 a activity - → mitochondrial o C y biogenesis r t n u o C s s – Glycogen -- → Increased p38MAPK activity -- o r C → Increased PGC-1 a activity - → mitochondrial 4 8 A biogenesis L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b e • The following slide is • Is glycogen W c adapted from Horton, i n i l C E.S. & Terjung R.L. depleted via s e h ( Editors ), Exercise, c a o C Nutrition, and Energy a long run ? y r t Metabolism, n u o MacMillan, New York, C s s 1988. o r C 4 8 A L : m o r F

Type IIx ype IIx 100 0 2 0 2 / 8 / % 7 50 r a n i b e W Type IIa ype IIa c 100 Glycogen S Status i n i l C High igh s e % Moderate h 50 c a o Lo Low C y Non one r t n Type I ype I 100 u o C s s o % r 50 C 4 8 A L : m Time ( min ) 0 0 40 40 120 120 180 180 20 20 120 120 12 12 36 36 o r F %VO 2 -max 9 31 74 85

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b e • Horton, E.S. & • Lower-limb skeletal W c Terjung R.L. ( Editors ), muscle glycogen is i n i l C Exercise, Nutrition, significantly depleted s e h and Energy across all three fibers c a o C Metabolism, types with 1) moderate- y r t MacMillan, New York, intensity, long duration n u o 1988. aerobic exercise and / C s s or 2) high-intensity, o r C intermediate duration 4 8 A aerobic exercise L : m o r F

0 2 0 2 / The Long Run & Glycogen Depletion 8 / 7 r a n i b • Horton, E.S. & • Moreover, there is e W c Terjung R.L. ( Editors ), significant muscle fiber i n i l C Exercise, Nutrition, recruitment across s e and Energy Type I, Type IIa, and h c a Metabolism, Type IIx muscle fibers o C MacMillan, New York, with 1) moderate- y r t n 1988. intensity, long duration u o C aerobic exercise and / s s or 2) high-intensity, o r C intermediate duration 4 8 A aerobic exercise L : m o r F

0 2 0 2 The Long Run ( LR ) / 8 / 7 r a n i b e • GOALS of a Long Run W c i n i l C s e – Induce significant skeletal muscle glycogen h c a o depletion C y r t n u o – Induce comprehensive skeletal muscle fiber C s s recruitment o r C 4 8 A L : m o r F