Spracklens Notes - Part 2 - Workouts

Creating Training Programs – Spracklen’s Notes – Part 2 – Workouts

By Mike Spracklen

October 1987

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WORKOUTS
This section implements all of the preceding sections. For the most part each workout is outlined in terms of training effect, training load, and technical aim; these will be bolded for ease of understanding.

PYRAMID
Change rates at 3' 2' 1' 2' 3' 4' - 11' total.
Rates increase then decrease by 2 at each change.


When the above Pyramids are rowed continuously -each set piece with a five-minute period of light paddling between sets - training effect is improvement of aerobic capacity.

When these Pyramids are rowed intermittently -one minute light paddling between each rate change and a five minute rest period of light paddling between sets -training effect is improvement of aerobic capacity and acclimatization of lactate in the body

All the above work is Normal training load, but can be increased or reduced by 25%. Alterations should be made to times, making sure that the Pyramid principle is retained, but normally a different type of work would be done if it is necessary to amend the load for the best training effect.

Technical aim is to establish good technique at the lowest rate and to hold this quality as the rate increases. This method is a useful part of the system because longer pieces are rowed at the lower rates and the quality at the higher rates has to be held for a shorter space of time. It is equally important to hold quality when rates drop during the second half of a Pyramid.

When no suffix is shown, one only set is required.

A Half Pyramid refers to first half.

CASTLE

This work is continuous. If turns are necessary, they should be made within 30 seconds with work resuming as quickly as possible. Training effect is improvement of aerobic capacity.

This work is intermittent with five minutes of light paddling between sets. Training effect is development of anaerobic capacity.

Training loads 'N' = Normal training load of approximately 80%
'H' = High training load of 100%, an increase of 25%
‘L’ = Low training load of 60% a decrease of 25%

Technical aim is to establish good quality at the higher rate making sure that the quality improves when more time is available at the lower rate.

Where the stretch of water does not permit more than eight minutes of continuous work the changes are reduced to 1½ minutes. Below five minutes the changes are reduced to intervals of one minute. The total time for the method remains.

PYRAMID CASTLE

PYR/CAS 28 L
The rates change every one-minute as follows:

22,24,26,24,26, 28,26,28,26,28, 26,24,26,24,22.
Continuous work for 15 minutes x two sets =total work 30 minutes.

The rate of striking (stroke rate) increases by two strokes at the end of each minute. At the end of the third minute the rate returns to the rate of the previous minute and starts the same process again until the maximum rate of 28 is reached. The method then follows a pattern of the same format returning to the original rate of 22.

'N' Normal training load is three sets x 15 min - total 45 minutes.
'H' High training load is four sets x 15 min - total 60 minutes.

PYR/CAS 30 N
The rates change every one minute as follows:

24, 26, 28, 26, 28, 30, 28, 30, 28, 30, 28, 26, 28, 26, 24
Continuous work for 15 minutes x two sets = total work 30 minutes. The format is exactly as for PYR/CAS 28 above.

'H' High training load is three sets x 15 minutes - total 45 minutes.
'L' Low training load is one set of 15 minutes.

Technical aim. This method is a valuable part of the System. If the oarsmen are unable to hold quality when rates increase the reduction of rate gives sufficient time for the quality to be re-established.

If the stretch of water allows thirty minutes of continuous work the changes should be increased to two minutes. When no suffix is shown, one only set is required.

STAIRCASE


All work is rowed continuously for each set with light paddling between sets.

The training effect of staircases below rate 32 are basically for improvement of aerobic endurance and above 32 the work is anaerobic.

Training load. When no suffix is shown on the schedule this indicates that only one set piece is required. If more than one Staircase is required, the Method Code will be preceded by the number e.g. 2 x 5/C 40. Staircases are seldom used for an entire workload; they are used to supplement others to make a useful session of complex work.

Technical aim is to establish quality at the lowest rates and to hold good form throughout the session. Technically this is one of the toughest exercises in the scheme.

LADDER
Row 20 strokes at each rate with 10 light strokes between each change. Rates increase by 2 strokes per minute.


Row 20 strokes at each of the above rates with 10 light strokes between. Light paddling for five minutes between each set.

Pulse rates should drop between 100 and 120 per minute during light paddle after each set before the next set is started. The recovery times are a guide and should be adapted to meet the required rest period for each crew.

The rate should be built up before the tenth stroke and the target rate held for the last ten strokes.
When no suffix is shown, one only set is required. When more than one set is required the Method code will be proceeded by the quantity.

The sets shown indicate the total work required for a Normal training load. It is not suggested that a LAD 26 N be done in its entirety for one session. LADDER work is a useful training method; it adds variety to a session and flexibility to the training loads.

Example: LADDER PROGRAM
LAD/PROG 40 N
22:24:26:28:30:32
24:26:28:30:32:34
26:28:30:32:34:36
28:30:32:34:36:38
30:32:34:36:38:40 600 strokes.

Row for twenty strokes at each of the above rates with 10 light strokes between.

CONSOLIDATION


Training effect of the above work is improvement of aerobic endurance.


Training effect of this work is improvement of anaerobic endurance.

All above work is at Normal training load of approximately 80%. Times should be increased or decreased by 25% for amendments.

Technical aim is to Consolidate equality at a specific rate. Good quality must be established early in the session and held throughout the period of tiredness, which gradually develops until it reaches its peak of exhaustion at the end of the work.

SPEED WORK



Build the rate up over 10 strokes and hold the target rate for the remaining ten strokes.
For 'H' high training load the rest period between strokes is reduced to 5 strokes light.
For 'L' low training load the rest period between strokes is increased to 20 strokes light.


SPECIFIC WORK
Other types of work can be included in the system.

Examples would be:
Timed rows:
6 x 500m
4 x 1OOOm
3 x 15OOm
2 x 2OOOm
Racing starts and the change from high rate into race pace.
Fartlek - 600 strokes at free rates involving large increases and sudden changes.
Any work at natural rate of striking.
Practice courses e.g. Head races.
Sprints.

SUMMARY OF WORKOUTS

EXERCISES
Exercises are a useful means of putting across a technical point to an oarsperson. There are many exercises that are used by coaches to emphasize a particular point or movement depending on the style the coach is teaching his/her oarsperson. The best exercises are an exaggeration of a particular movement the most useful of which are shown below.

In performing an exercise it is only of great use if it is carried out for long periods. At least 20 minutes of continuous work at one exercise is needed to achieve beneficial effect. Rowing Just 20 strokes is of little value.

Sometimes a complete outing or a work program should be with square blades or from the ‘strong point’ position (defined in the following section) for most benefit from the exercise.

SHORT SLIDE ROWING
The benefit to be gained from this exercise is that:

I. The blades enter the water at a fast point in the stroke and have to move very quickly to achieve grip on the water. Because the stroke is short, the quickness has to be emphasized otherwise there is not a sufficient amount of the stroke to be effective. The sooner the blade grips the water the longer the stroke will be and the more it will achieve.
II. The shorter slide puts the legs in a stronger position for lively work. Muscles are stronger when they work through their middle range of movement of the limb. The oarsperson is able to spring his legs very quickly from a short slide position.

The object of the exercise is to achieve quick catches with the leg drive.

The exercise can be performed in various slide lengths. The most common phrases are ¼ slide, ½ slide, and ¾ slide.

The most valuable form of short slide rowing is called 'strong point' rowing. The rower sets himself/herself ready for the next stroke in a position which he/she feels is his/her strongest for a hard drive into the stroke. Normally this position is between 3/4 and full slide. As the rower learns to relax during his/her float forward and as he/she becomes more flexible, his/her length forward will gradually increase and he/she will become stronger in his/her
forward position.

Rowing for 10 strokes in the 'strong point' position followed by 10 full length strokes is a very good exercise. It encourages a powerful stroke to which full length is then added, making the ultimate stroke - "long and powerful".

SQUARE BLADE PADDLING
Rowers are generally inclined to carry their blades forward too close to the water, particularly from extraction to the halfway point forward. They will be inclined to cut some corners when the rates climb and probably the first will be to reduce the circular movement at the extraction of the blade. If the oarsperson already has a small circular movement his next step may be to cut short the finish of his stroke. It is important that during the winter 'grooving in' period exact movements are carried out. Square blade paddling teaches an oarsperson the correct hand movement.

Rowing with a squared blade forces the oarsman to make full use of the small amount of room available over his thighs until his hands have cleared his knees. It also encourages a lively draw so that pressure is maintained on his blade. It is the pressure on the blade that helps a clean extraction.

Other benefits from Square Blade Paddling are that good balance is essential and the rower grows confident in his ability to balance the boat in adverse conditions, such as rough water and strong winds.


SAMPLE PROGRAM
PERIOD 2: 14 to 29 November.

TRAINING AIM:
Development of aerobic capacity with some strength improvement

TECHNICAL AIM:
To make full use of body weight at the finish, make sure that the body swings back while the blade is driving through the stroke, and do not let the body curl forward at the finish.


TARGET RATE: 28

TIME KEEPING AND RATINGS CONTROL

A means of measuring the stroke rate and the timed pieces is essential. A stroke meter is the ideal instrument, but a normal stopwatch can be used successfully. Counting the number of strokes rowed for each minute or part of a minute can identify ratings. The easiest way is to count the strokes completed in 15 seconds, 30 seconds and then the full minute, for greater accuracy. For example:

8 strokes in 15 seconds = rate 32 (8 strokes x 4)
16 strokes in 30 seconds = rate 32 (16 strokes x 2)
When counting the strokes it is easier to count the number of ‘catches’ rowed. A stroke begins and finishes at the same place and nine catches are equal to eight strokes. Seventeen catches are equal to sixteen strokes, and thirty three catches are equal to thirty two strokes per minute.

Spracklen’s Notes – Part 1 – Program Outline

Creating Training Programs – Spracklen’s Notes – Part 1 – Program Outline
By Mike Spracklen
October 1987

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TRAINING FOR TECHNIQUE

This training System has been designed to provide a variety of methods that are compatible with the process of learning good rowing technique. The methods are not dissimilar to those used by coaches throughout the rowing world, but they have been adapted to encourage the improvement of technique in such a way that technical progress is an important part of the System.

The System originated from the concept that technique should play a bigger part in the preparation of oarsmen for racing. One benefit to be gained from the principle of this System of training is that the drudgeries of winter training become purposeful. The oarsmen become distracted from the hard work they are doing without realizing it!

Mike Spracklen.
October 1987

TECHNIQUE
An efficient technique is essential for the greatest utilization of athletic endeavor. The sport of rowing is a highly skilled activity and even small deficiencies can detract from a rower’s performance.

There is more than one way to move a boat fast through the water and gold medals have been won using a variety of different techniques. There is one common factor present in all fast crews, which is that the rowers in those boats apply their power together. As in the old adage, 'a load shared is a load halved'.

In order to achieve efficiency of effort, the oarsperson must be taught to row with identical movements. This is referred to as 'style'. It is for the benefit of all rowing that rowers be taught a uniform style. It is to the benefit of our international squads if a common style is adopted by all.

Technique has played a minor role in Britain during the past decade. In an environment where success is easier to achieve from physical training than by the slower methods of teaching technique, successes at higher levels have been elusive. Improvements in technique would help to improve the performances of our International crews in the world.


FACTORS AFFECTING THE PROCESS OF LEARNING A NEW ROWING STYLE
When trying to adapt to a different technique, whether it is a completely new movement or a change, a rower has more difficulty in controlling his actions in certain identifiable circumstances and the learning process slows down.

These problem areas are identified as follows:
at high rates of striking
at maximum intensity of work
in a state of physical tiredness
when large increases and sudden changes are demanded
when too many changes are to be made at one time

This system avoids the extremes of these adverse conditions. Increases are made in easy stages and only when a rower has shown that he/she is able to cope with the change are further increases demanded of him/her. Training periods of long duration at low rates form the foundation of the System. At low rates the oarsperson is able to control their movements and make corrections as they go when deterioration occurs. The gradual onset of fatigue when training over long distances permits control to be attained. When explosive work is introduced the rower will have built a sound foundation to cope with high demands without loss of form.

The more hours spent on the water practicing a particular movement the sooner that movement will become natural to the rower. This 'grooving in' process is accelerated when the rowers are able to hold good form through long periods of tiredness, but care must be taken to ensure that quality is not lost and that bad faults are not being ingrained. The ultimate test for an rower's technical ability is whether or not he/she can hold good quality when he is under extreme pressure from physical exertion, like the last 250 meters of that one important race!

An outline of the techniques practiced by the men’s' heavyweight squad are illustrated in this pamphlet. To explain the training methods which will help to achieve good technique is the purpose of this publication.

TRAINING
Whilst importance is placed on the improvement of technique in this System, the training methods have been devised to provide the best preparation for oarsmen at all levels of competition. Training for the improvement of endurance levels is a high priority. Long outings with variations of low rates are essential for the development of strength coordination and aerobic endurance as well as for 'grooving in' new techniques. This System provides guidelines for achieving a sound physical and physiological foundation for 2000-meter racing.

TRAINING LOADS
Training loads have been prepared so that one method can be compared with another even though the work content may be different. The loads have been derived from a mixture of simple mathematics and the experience of crew training up to the highest levels of competition.

The methods are based on a normal training load representing 80% of a rower’s maximum effort. The suffix 'N’ after the method code signifies Normal Training Load.
Maximum loads are suffixed with 'H’ signifying High Loads. High loads are equal to 100% effort and are calculated by increasing a normal load by 25%.
Reduced loads are suffixed with the letter 'L' signifying low loads and these are generally 25% below the normal load.

The work methods have been prepared on a time basis rather than on distances. This allows a rower to work at his own pace regardless of the type of boat in which he is training e.g. pair, four or single. The intensity of work is programmed to suit the ability of the oarsmen individually or the squad as a whole.

When no suffix is shown against a Method Code, only one set is required. A numeral before the code will indicate the number of sets to be completed.

An example of a training load for an International oarsman who is training twice a day for six days a week would be, five sessions at 'N', normal load, one or two at 'H', high load, 3 or 4 at 'L’, low load with one or two light outings.

REST PERIODS
The recovery periods between sets should be sufficient to allow the pulse rate of an oarsperson, after work, to drop below 120 beats per minute. These rest periods are shown as 5 minutes light paddling, but should be reduced as the rower’s physical condition improves with training.

INTENSITY OF WORK
All strokes, unless otherwise stated, are rowed as hard as can be maintained for the session. An important part of the system is that pressure is maintained as the rates rise so that an oarsperson is able to apply maximum output to 200 strokes when he needs to!

AEROBIC/ANAEROBIC CONTENT
All work methods below the rate of 30 are continuous for the improvement of aerobic capacity. Where the stretch of water does not permit continuous work, turns should be made quickly and the work set back by 30 seconds. Work above rate 32 contains a high anaerobic content. This type of work is done intermittently with controlled rests between each set piece.

WARMING UP AND WINDING DOWN
Stretching exercises should be made routine, before and after each session. Thirty minutes of warming up paddling should be done before scheduled work commences. A more specific warm up should be adopted before intensive training so that the body is in a fully prepared condition.

Fifteen minutes of paddling after exercise to wind down is important. Gentle muscular contraction helps the body to clear waste products, which have accumulated in the blood stream during heavy exercise

RATE CHANGES
Rates of striking (stroke rate) are changed by only two strokes per minute at any one time. These gradual changes help the rower to retain technical control during and after the change has been made.

Increases in rates are carried out by generally quickening movements (lively recovery and faster catches etc.) and reductions, by sliding slower forward between strokes.

Rhythm is affected by the speed of the boat. Two or three slightly shorter and quicker strokes will increase boat speed and help the rower to achieve a higher rate whilst maintaining a good rhythm.

It is not easy for a crew to make a rate change and to hold the rate consistently for any length of time. Rates should be checked frequently and adjusted when necessary. It should not be expected that a crew will achieve the rates on every occasion, often the crew will have difficulty in making the change successfully without loss of quality. It is the determination to improve which is of greater value than the actual rate which is scheduled.

HOW THE SYSTEM OPERATES
A particular point of technique is selected in a rower or crew. This may be emphasis on part of the stroke or a correction to an existing movement. Examples would be:

Individual fault corrections
Rhythm and slide control.
Hands, body, and slide movements in the recover.
Greater acceleration of the blade through the stroke and stronger finishes
Bladework control.
A longer reach forward

A target rate is selected and a period of time for improvement allocated in the training program. At the beginning of a winter period the target rate would be 26 or 28 and the time period about 14 days depending on the difficulty of the change.

The first outing would be a long piece of work at a low rate. The coach would ensure that the correct interpretation and application of the change during this outing, was accomplished.

Various methods involving rate changes below the target rate are introduced to add flexibility and variety to the program. The rowers have to concentrate on control of movements as rates change up and down. Gradually confidence grows and the change is 'grooved in' at the lower rates.

The rates slowly increase throughout the period. Care is taken by the coach to ensure that when deterioration occurs the rate is reduced until good form is reestablished.

At the end of the period the target rate is consolidated with a long row.

If the desired success has not been achieved, the coach decides from which point the schedule should be repeated or whether a new approach should be adopted. If the crew has been successful the coach will select another point of technique for improvement and a similar process is completed. Even at the highest levels there is always room for improvement. No rower is perfect.

The coach uses his/her skills to decide which point of technique are important. He/she will usually work on the weakest link in the chain throughout the training period, gradually improving one fault after another until his crew has achieved good technique at race rate at the end of the winter.

The rate of improvement will of course depend on the ability of the rowers, their motivation, and degree of difficulty of the change and of course the skill of the coach. Perfection is never achieved and the coach decides which points of technique are worth pursuing and those that are not.

METHODS
The meanings of some words used are as follows:

PROGRAM The complete training program in its entirety
PERIOD A specified period of time within the program
SESSION One complete training session from stretching exercises to winding down.
METHOD The type of work and its content
SET OR SET PIECE A piece of continuous work normally part of a Method.
QUALITY Refers to technique
CONTINUOUS Work done without change of pressure.
INTERMITTENT Work done with light paddling between each set piece

Note:
“minute” is symbolized by ‘ … therefore the following: “change rates at 3' 2' 1' 2' 3' 4' - 11' total” -reads as “change rates at 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes – 11 minutes total.”

DESCRIPTION OF “METHODS”

PYRAMID
Change rates at 3' 2' 1' 2' 3' 4' - 11' total.
Rates increase then decrease by 2 at each change.

CASTLE
Change rates up and down by 2 alternately every 2 minutes.

PYRAMID CASTLE
Change rates by 2 at end of each minute as follows: 22,24,26,24,26,28,26,26,26,28,26,24,26,24,22. -15' total.

STAIRCASE
Increase rate by 2 at each stage.

LADDER
Row 20 strokes at each rate with 10 light strokes between each
change. Rates increase by 2 strokes per minute.
E.g. 24 to 34, 26 to 36 etc


CONSOLIDATION
Continuous work for the time and rate given.

SPEED WORK
5 (5 x 20 strokes. 10 light between) rate 36.
Rate 36 - 500 strokes
Rate 36 - 400 strokes
Rate 40 - 300 strokes

The Basis for Writing a Training Program

Training Programs – The Basis for Writing a Training Program
By Robert Marlow,
Published in Australian Rowing, December 1988
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The 6 training categories presented in this article are numbered the opposite to the 6 presented in the article BASIC TRAINING - By Ed McNeely in issue No. 6 of StrokeARCs. They are the same categorization of training effects but the reverse numbering. - Jamie

It is very difficult to produce a complete rowing programme which is ideally suited to the individual’s needs and fitness levels.

Even with athletes who I train daily, it is often necessary to adjust the programme on the day because an athlete has not recovered in the way which we had anticipated.

Hence, it would appear that the interests of the athletes and coaches in remote areas (or uncoached veteran competitors) would be better served by receiving some general guidelines for building a program.

The first thing that must be done is determination of the date of the most important rowing race of the year. Count back 12 weeks and call this the “competition phase” of training. Now, count back an additional eight weeks and label this the “pre-competition phase”. The remainder of the year will be the “preparation phase”, except for a “transition phase” for a few weeks following competition. “Transition” refers here to non-rowing – specific activity.

With the broad framework established, it is time to plug the training into the preparation phase.The following information is based on: Category I (steady state rowing at 65 percent intensity, 20-26 rating; Category II (long interval: 70-85 percent at 26-30); Category III (medium interval: 80-90 percent at 28-34); Category IV (short aerobic interval: 85-100 percent at race rate); Category V (anaerobic interval: 100-105 percent at race rate +2 or +4).

During the preparation phase, approximately 50% of the training sessions should be selected from category I and 50% from category II.Therefore, if training 6 times per week, 3 rows would be “steady state” and 3 would be “long intervals”. It is suggested that 2 consecutive training sessions are not from category II. Rather, sessions of each of steady state and long interval should be alternated.

Depending on athlete level of interest, commitment or employment and family constraints, training any number of sessions could be easily accommodated with this program.If training more than 6 times per week, it is suggested that the 7th or 8th sessions be added on days when training is already scheduled. In other words, the body and mind would be well served by at least one day per week completely away from the water. An alternative form of activity (e.g. jogging, cycling, squash, tennis etc.) is ideal on days without water training.

During steady state rows, vary stroke ratings or put in extra “efforts” (maybe 10 strokes each 50) or do squared blade rowing or other drills to break up the monotony and keep the training interesting. Just remember that the average intensity should be approximately 65% during such a training session.

During the preparation phase, it is often appropriate to work in 3 or 4 weekly cycles with the training load (a combination of volume and intensity) progressively increasing for two or three weeks, followed by a week of “unloading” or a recovery week.

As fitness improves, each new cycle will involve slightly greater training loads than the cycle just completed. The “unloaded” or “recovery” week is essential to allow the body to adapt to the training stresses of preceding weeks. At the completion of the recovery week, “test” the progress.This can be done by timing the boat over a measured distance or by seeking how much distance can be covered in a fixed time. During this preparatory phase of training select relatively long distances (5+Km) or times (30 minutes+) for the “test”.

Plan training one cycle at a time to enable adjustment to training; if there is not sufficient recovery, training is not demanding enough. One way of monitoring recovery is to record the pulse rate each morning before getting out of bed. In very general terms, if this rate jumps up by more than 5 beats per minute and stays up for two or more consecutive days, recovery is inadequate and training should be reduced until the pulse rate returns to its normal range.

Similarly a loss of appetite and/or difficulty sleeping are other indications of over-training or an inability to adequately recover. Again, if these symptoms occur, reduce training until the symptoms cease. If any of these symptoms persist, consult a doctor.Following the preparatory phase, will be the pre-competitive phase. During this phase, start to incorporate the “medium interval” work. One could typically incorporate two such sessions into a 6 or 8 session training week.

If training 8 times per week, 3 such sessions could be incorporated during the “heavy” week of the cycle. The remaining training sessions each week could be evenly divided between training sessions selected from each of categories I and II. It would also be prudent to follow each category III training session with either a category I session, or your day off, during this phase.

As with the preparatory phase, a “test” should conclude or immediately follow the recovery week. Either time a fixed distance or measure the distance covered in a fixed time period. The “test” distance or time could be shorter than during the preparatory phase.

During the “competition phase”, two or three workouts per week should now be from categories IV and V. If the training programme involves 6 sessions per week or less, select one session of short aerobic and anaerobic from each of categories IV and V, while being certain to retain at least two sessions per week from category I.

If training 5 times per week, choose the fifth training session from any of categories I, II or III. If training 6 times per week, the programme could include: two sessions of category I and one from each of the other four categories or it could include three from category I plus one from either category II or category III plus one from each of categories IV and V.

If the chosen training programme involves eight sessions per week, three should come from category I, one each from categories II and III, plus either two from category IV and one from category V or two from category V and one from category IV. As rowing is predominantly aerobic, more sessions per cycle should be drawn from category IV.

The best way to “test” progress during the competition phase is by racing in regattas. Ideally, regattas should be selected to fit in at the end of the “unloading” or “recovery” weeks. Otherwise, consider the regatta to simply be a category IV training session.During the final 7 to 10 days prior to the major event of the year, limit training sessions to light work, with most coming from category I (but for less than 60 minutes) and only do short sprint pieces, when working at high intensities. The total high intensity work during any workout in the final “taper” should probably not exceed 150% of the number of strokes in a race and recovery periods should be quite long between high intensity bursts.

Strength training is another useful adjunct to the actual rowing work.Some general points on prudent training:
1. Warm up and stretch for 15-30 minutes before each training session.
2. Warm up on the water for 3 to 4km for every row.
3. Either, do not train if you are ill or have any kind of viral infection, or simply row at a very low intensity (below that in category I), as some recent research would suggest. It would be best to seek medical advice with the onset of any illness.
4. Do some stretching for 10-15 minutes after each row.
5. All of this material assumes a clean bill of health, following medical consultation.

Progressive Overload

The Role Of Progressive Overload in Sports Conditioning
By Ashleigh Kavanaugh
From NSCA Performance Training Journal. February 2007. Vol 6 No. 1
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In order to make the most out any training program it is important to have a well designed plan that follows some basic principles of periodization. One major component in all training programs is the principle of progressive overload (2). Through the use of progressive overload, an athlete builds upon their work capacity, strength, and conditioning level in a systematic and logical way. This practice promotes maximized workout potential in a manner that is safe for the individual.

The Science Behind Progressive Overload
The principle of progressive overload suggests progressively placing greater than- normal demands on the exercising musculature (1). This is required for a training adaptation to take place. Without overload, there is no adaptation by the body. Neuromuscular adaptations occurs fi rst, followed by increases in muscle and connective tissue strength, and bone mass. Proper conditioning methods will lead to physiological advancements as well. Depending on the training goals, improvements in lactic acid tolerance, lactate threshold, maximal aerobic power, and a variety of cardiovascular functions could be appropriate responses (1).

Progressive overload involves applying stimulus. The human body’s reaction to a training stimulus can be described as the General Adaptation Syndrome (GAS). Th e GAS concept further explains the need for progressive overload in a training environment. Three stages are involved in the response to stress; alarm, resistance, and exhaustion (1). The body undergoes the alarm phase when a new or intense stress is placed on the body. An athlete may experience extreme soreness or a temporary drop in performance during this time. The resistance phase follows, and results in the body adapting to the stimulus and returning to normal. Again, neurological adaptations are the fi rst to take place, while muscular adaptations appear later. The exhaustion phase results if the training stress persists for too long. Overtraining, mental fatigue, and other symptoms may accompany this phase as well (1). It is ideal to avoid the exhaustion phase, and is possible with proper periodization and adequate recovery. Through the use of periodization, an athlete can continuously challenge the body with progressive overload, while avoiding plateaus or detriments to training.

Needs Analysis
Before one can start to assess how to properly apply overload to our training, we must first consider the sporting needs. A needs analysis is the first step to a successful and effective training program. In terms of conditioning, there are some important factors to consider.

Energy System Usage
The body runs on three energy systems; phosphagen, glycolytic, and oxidative/aerobic. The energy system in use is primarily determined by the intensity of exercise and secondly by the exercise duration (1). The intensity and duration at which you train should closely match that of your sport.

The phosphagen system provides energy during short, high intensity activities, ranging from five to ten seconds and is active at the start of any exercise. The glycolytic system is the primary energy system for moderately intense exercise lasting from 15 seconds to three minutes. The oxidative or aerobic energy system is used at rest, during recovery, and for low-intensity activities longer than three minutes. Still, it is important to remember that no single energy system works alone; rather they overlap and alternate (1).

Work to Rest Ratio of the Sport
The sport’s work to rest ratio is extremely important in conditioning as well. The proper metabolic system must be targeted to improve athletic performance. First, you must identify which energy system is mostly used in your sport. To do this, first consider what range of intensity best suits your activity. Secondly, decide the length of the activity bouts and recovery periods. Once you have an idea of your sport’s intensity and work to rest ratio, you are on your way to a sound conditioning program.

Specificity
The adaptations that occur with training are specific to the training performed. Your needs analysis must look at what are the attributes of the movements that encompass the sport (e.g. strength, power, speed, endurance, etc) and what muscles are involved in these movements. For example, if your sport involves multiple short duration sprints, then to benefit your performance you must train lower body power and perform interval training as well. Depending on where you are in your training cycle (e.g. in-season, off -season, etc), you should condition according to the mode of your sport. For example, a basketball player will condition mostly through a variety of running and jumping drills. A rower, on the other hand, will spend more time erging or rowing on the water. Cross-training is an exception, and involves training using a different mode of exercise than that of one’s sport. Cross training can be used to maintain general fitness while aiding in recovery (1). For the most part, you will want to train close to the conditions of your sport.

Application of Progressive Overload
As an athlete, you may have tried, or have been tempted to adopt the training practices of highly successful or well known athletes. However, you would be better served by following a program based on your individual needs and physical limitations (1). This way, you are working at an optimal level, which you can build upon safely and effectively. To enhance athletic performance you must apply the principle of progressive overload to some extent in your training. The use of progressive overload in a periodized program involves implementing variations in training specificity, frequency, duration, intensity, and load. Applying progressive overload is appropriate after configuring a needs analysis. A periodization scheme will shift training priorities from non-sport specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity (1). In other words, athletes beginning a conditioning program must develop a fitness base with longer, less intense workouts. Training will progress to more sport specific, shorter, intense activities. This overload will take place over the course of many weeks. The following are ways to add progressive overload to your conditioning by manipulating the variables of specificity, frequency, duration, intensity, and load.
Exercise Variation
Implementing different modes of exercises periodically will challenge your body in new ways, while taking stress off more frequently used muscles and joints (1).

Exercise Frequency
Frequency of training will depend on exercise intensity, duration, the athlete’s training status, and time of season (1). The number of daily or weekly training sessions depends on all these factors, and can be manipulated accordingly.

Exercise Duration and Intensity
The length of time or duration of the training session can be varied as well. Exercise intensity will determine exercise duration. Generally, the more intense a workout the shorter the length and vice versa. Exercise intensity should be closely monitored to ensure the proper amount of overload is applied.

Load
The load or intensity of the exercises will depend on the goals of the current training program. If the goal is strength, then the load assignment will be high. If the goal is endurance than the load will be lower. As the load increases, the number of repetitions performed decreases.

Summary
All athletes want to make the most gains from their training as possible. To do this, the principle of progressive overload must be used. Progressive overload involves systematically applying a training stimulus that forces the body to adapt and grow. Adapting conditioning workouts involves manipulating specificity, frequency, duration, and intensity variables. When we neglect proper progression during training, certain unwanted consequences may result. These consequences include overtraining symptoms along with decreased performance. The progressive overload principle is a way to safely make training gains. So, be aware of your training stimulus and how your body is recovering from training. Major performance gains take time and dedication, but are possible if you consistently progress your workouts.

Reference
1. Baechle TR, Earle RW. (Eds.). (2000). Essentials of Strength Training and Conditioning (2nd ed.). Champaign, IL: Human Kinetics.

2. Pearson D, Faigenbaum A, Conley M, Kraemer WJ. (2000). The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes. Strength and Conditioning Journal, 22(4): 14 – 27.

About the Author
Ashley Kavanaugh is a fourth year exercise science student at the University of Dayton in Dayton, Ohio. She recently completed a strength and conditioning internship at the US Olympic Training in Lake Placid, NY. She has also interned at the NSCA Human Performance Center. Ashley has passed the NSCA CSCS exam and holds a USAW Club Coach certifi cation. Currently at UD, she is the strength coach for women’s rowing, assisting with track and fi eld, basketball, and soccer teams. Ashley can be reached at ashley. kavanaugh@hotmail.com.