Individualization A re we doing it wrong?* Mladen Jovanovi 22 - PowerPoint PPT Presentation

Individualization A re we doing it wrong?* Mladen Jovanovi ć 22 October 2014 * Or at least not fully right

✔ Acceleration 2 ✔ Top speed ✖ Steering ✖ Breaking ✔ Steering 1 ✔ Breaking ✖ Acceleration ✖ Top speed

= 3:05.75 3:05.75

3 1 2

Fractal dimensions…

What to do with bottlenecks?

“Current” Readiness/State “Current” Readiness/State

HIT Conditioning

T est Pros Cons 1200-1500m TT Pacing strategies 5-6miin TT Simplest, shortest No COD, intermittency [Shuttle arrangement] Longer duration Administration / VamEval – Beep T est No pacing issues organization Shuttles Beep T est CODs No intermittency No speed “correction” CV/D’ Intervals The most DIAGNOSTIC Min 3 tests, pacing, no 3min All-out run (CV and D’) CODs, no intermittency The most complete: CODs, Long duration, not really 30-15IFT intermittency diagnostic, SWC/TE? Diagnostic Sport/Training Specific

Pictures form papers by Martin Buchheit et al.

Group #1 MAS: 14 km/h Distance: 2x28m XXXXX Group #2 MAS: 15 km/h Distance: 2x30m XXXXX Group #3 MAS: 14 km/h Distance: 2x32m XXXXX 100% MAS in shuttle 15:15 for 3x8min

Strength Training

Test /Estimate1RM 1. 3x5 85% 20 minutes to Prescribe training 2. 3x5 77-87% • Finish all sets 3. 3x4-6 85% • Do at least 5 sets 1. Test new 1RM Retest and repeat 2. Increase for 1,25 to 5kg 3. Do “open sets” (e.g. 2x5 85%, 1x5+ 85%)

%%Exer1on%Levels%%% %%Exer1on%Levels%%% Max$ Max$ Near$Max$Exer(on$ Hard$Exer(on$ Medium$Hard$Exer(on$ Near$Max$Exer(on$ Hard$Exer(on$ Medium$Hard$Exer(on$ Load%levels% %1RM% Exer(on$ #%Reps% %1RM% Exer(on$ $(NME)$ (HE)$ (MHE)$ $(NME)$ (HE)$ (MHE)$ (ME)$ (ME)$ Max$reps$ 1$rep$short$ 2$reps$short$ 3$reps$short$ 4$reps$short$ 5$reps$short$ 6$reps$short$ Max$reps$ 1$rep$short$ 2$reps$short$ 3$reps$short$ 4$reps$short$ 5$reps$short$ 6$reps$short$ 100%$ 1$ $ $ $ $ $ $ 1$ 100%$ 100%$ 95%$ 92%$ 89%$ 86%$ 83%$ 81%$ Heavy+$ 95%$ 2$ 1$ $ $ $ $ $ 2$ 95%$ 95%$ 92%$ 89%$ 86%$ 83%$ 81%$ 79%$ 92%$ 3$ 2$ 1$ $ $ $ $ 3$ 92%$ 92%$ 89%$ 86%$ 83%$ 81%$ 79%$ 77%$ 89%$ 4$ 3$ 2$ 1$ $ $ $ 4$ 89%$ 89%$ 86%$ 83%$ 81%$ 79%$ 77%$ 75%$ 86%$ 5$ 4$ 3$ 2$ 1$ $ $ 5$ 86%$ 86%$ 83%$ 81%$ 79%$ 77%$ 75%$ 73%$ Heavy$ 83%$ 6$ 5$ 4$ 3$ 2$ 1$ $ 6$ 83%$ 83%$ 81%$ 79%$ 77%$ 75%$ 73%$ 71%$ 81%$ 7$ 6$ 5$ 4$ 3$ 2$ 1$ 7$ 81%$ 81%$ 79%$ 77%$ 75%$ 73%$ 71%$ 70%$ 79%$ 8$ 7$ 6$ 5$ 4$ 3$ 2$ 8$ 79%$ 79%$ 77%$ 75%$ 73%$ 71%$ 70%$ 68%$ 77%$ 9$ 8$ 7$ 6$ 5$ 4$ 3$ 9$ 77%$ 77%$ 75%$ 73%$ 71%$ 70%$ 68%$ 67%$ Medium$ 75%$ 10$ 9$ 8$ 7$ 6$ 5$ 4$ 10$ 75%$ 75%$ 73%$ 71%$ 70%$ 68%$ 67%$ 65%$ 73%$ 11$ 10$ 9$ 8$ 7$ 6$ 5$ 11$ 73%$ 73%$ 71%$ 70%$ 68%$ 67%$ 65%$ 64%$ 71%$ 12$ 11$ 10$ 9$ 8$ 7$ 6$ 12$ 71%$ 71%$ 70%$ 68%$ 67%$ 65%$ 64%$ 63%$ 70%$ 13$ 12$ 11$ 10$ 9$ 8$ 7$ 13$ 70%$ 70%$ 68%$ 67%$ 65%$ 64%$ 63%$ 62%$ 68%$ 14$ 13$ 12$ 11$ 10$ 9$ 8$ 14$ 68%$ 68%$ 67%$ 65%$ 64%$ 63%$ 62%$ 61%$ 67%$ 15$ 14$ 13$ 12$ 11$ 10$ 9$ 15$ 67%$ 67%$ 65%$ 64%$ 63%$ 62%$ 61%$ $ 65%$ 16$ 15$ 14$ 13$ 12$ 11$ 10$ 16$ 65%$ 65%$ 64%$ 63%$ 62%$ 61%$ $ $ Light$ 64%$ 17$ 16$ 15$ 14$ 13$ 12$ 11$ 17$ 64%$ 64%$ 63%$ 62%$ 61%$ $ $ $ 63%$ 18$ 17$ 16$ 15$ 14$ 13$ 12$ 18$ 63%$ 63%$ 62%$ 61%$ $ $ $ $ 62%$ 19$ 18$ 17$ 16$ 15$ 14$ 13$ 19$ 62%$ 62%$ 61%$ $ $ $ $ $ 61%$ 20$ 19$ 18$ 17$ 16$ 15$ 14$ 20$ 61%$ 61%$ $ $ $ $ $ $ Mike Tuchscherer’s RPE scale Training 3x5 @8 RPE 1x2 @9 RPE 3x85% @8 RPE 1x90% @9 RPE

Pre Training 0-15min • Individual warm-up (foam roll, mobility, prehab) Training Warm-up 15min • Dynamic warm-up • Specific warm-up with barbell (barbell complex) Part A: 18min to complete A1. Block snatch, start w/empty bar, ramp up to “heavy” 2 (min 5 sets) A2. Hip flex stretch, rocking 20sec/side A3. Pecs/shoulder mobility with stick (javelin complexes) Part B: 12min to complete B1. Bench press, 77, 80, 83% x 4-6 reps (last set 5+) B2. Inverted Row on Rings 6-8 reps at medium exertion (5 reps in the tank) B3. Side bridge hold w/20kg plate for 20-30sec L/R B4. Hip/SL bridge on box for 5x6sec hold L/R Part C: 10 min to complete C1. Back squat with 2sec hold, 75, 77, 80% x 3-5 reps C2. Palloff press 5x6 sec L/R C3. Shoulder external rotation 12-15 reps at easy exertion (5+ reps in the tank)