Example of Long-Term Individual Training Program - Case Study Example

Component No Two  Long-Term Training Programme  Format: work  Word count: 3,500 words Introduction Preparation for an important race can begin as much as a year in advance when a macro-cycle training programme is created for the runner. Since the 100 meter sprint is the type of race that requires the athlete to exhibit fast reflexes and exert explosive power when leaving the starting block, macro-cycle training will have to include exercises that will help the runner develop such strength, like squats, dead-lifts, pulls, jerks, and other similar exercises (Cissik, 2010; Seagrave, Mouchbahani, and O’Donnell, 2009). These specialized exercises and techniques are required for strength and conditioning with long term development that will help sprinters exert force from the starting block and quickly accelerate, which will increase their performance abilities (Cissik, 2010; Seagrave, Mouchbahani, and O’Donnell, 2009). In addition to routines that will increase their performance abilities, the macro-cycle training routine must also include training that will improve the runner’s overall performance and develop their weaknesses (Letzelter, 2006). The program that is developed can work with various forms of strength and conditioning exercises while determining different ways to create and define the specific applications that are needed to improve the athlete’s overall performance (Pinchot et al., 2002). Expanding short term programs into longer term options for training ensures that the athletes have the capacity of creating stronger approaches and goals that meet specific needs for better performance and a competitive edge (Letzelter, 2006). Example of Long – Term Individual Training Program The macro-cycle program initialized will be specifically tailored for the athlete Julian Thomas. Thomas is 22 yeas of age, has a total training age of eight years, and strength and conditioning training age of three and a half years. His preferred event is the 200 meter sprint and Thomas has a personal best time of 20.08 seconds in the event and has achieved the junior 200 meter championship, was a 2010 European and Commonwealth 200 meter finalist, and earned fifth and fourth place commendations at the same Commonwealth games. Overall, Thomas shows the greatest potential with the flat speed at 2.1 meters/second and a quick reaction time to the starting gun (Kirby, Erickson, & McBride, 2010). Thomas also has strength with the power used at the beginning of the race, specific to the reaction time to the gun (UK Athletics, 2011). While his strengths are able to provide options that will allow him to continue to move forward in races, Thomas also has several weaknesses in his performance. The first is related to his past injuries, which include three torn hamstrings in 2006, a herniated lumbar disk in 2008, and Achilles tendonitis in the right foot in 2009. These injuries are combined with additional weaknesses that Thomas has, including weak hip flexes and a low running posture, usually which begin to manifest in the second half of the race. This has contributed to his to premature deceleration, which is typically done in a race when an immediate or gradual stop is required to decrease the body’s velocity before changing directions (Hewit, Cronin, Button, and Hume, 2011). The main problem is attributed to a lack of strength endurance in the oblique rectos spine, plantar flexor and abdominal wall muscles (Letzelter, 2006). These weaknesses, as well as Thomas’ main attributes, need to be strengthened in order to enable him to be competitive enough to win a gold medal in the upcoming 100 meter Olympic competition (Dick, 2009). The overall weaknesses in Thomas’ performance were tested according to the model specified in Pinchot et al (2002) and a long term training program has been created will be created to help prepare Thomas to excel in the 100 meter sprint. The improvements which are required with this athlete combine the sustainability with the flat speed and the overall endurance of Thomas. Consistency and the ability to build these strengths into better improvements will be considered. The long – term alternative will also consist of improving on and strengthening the areas in which Thomas has been injured, including a specialized focus in strengthening hamstrings, the sciatia disk and the Achilles tendon. This will be done with hip flex exercises and the ability to improve the low running posture which often forms at the end of the race. The strength and conditioning with the weaknesses of Thomas will be combined with working to improve the overall performance in personal time. Currently, Thomas’ best time is 20.08. An improvement to 19.80 during the first three months will be the first initiative. If this becomes consistent, then there will be continuous improvement in times by 5% every other three month time span for an overall improvement of 10% in reduction of speed to a 19.60 average. The efforts will also be based on developing consistency in race times. The first effort will be based on keeping this between 20.00-20.10 seconds. If the overall speed improves to 19.80, then the basis of consistency to 19.80 -20.00 will be in the second set of three months. The first three months will also consist of more force in the drive phases and improvement in the first 100 meters from 10.25 seconds to 10.00 – 10.15 seconds (UK Athletics, 2011). After the first three months, these will be evaluated and altered to continue to improve the drive phases by 2% each 3 months. Long Term Training Programs The 100 meter sprint is an explosive event that requires vigorous training, especially for Thomas whose regular event is the 200 meter sprint, which has a longer duration and requires a different running technique (Kristensen, Tillaar, and Ettema, 2006). Since sprinting is an event consisting of a series of phases, which are classified as an acceleration phase between 0 to 10 meters, a transition phase, a maximum velocity phase from 36 to 100 meters, and finally a deceleration phase (Cronin and Hansen, 2006), the periods of training must be balanced accordingly so that the athlete is able to successfully perform during each phase of performance. During a 100 meter sprint, the acceleration phase occurs during the first 30–50 meters, followed by a maximum velocity phase and a phase of deceleration (Cronin and Hansen, 2006) and the training program must be balanced to allow optimal performance during these phases of performance. The first aspect in developing this training program will be to measure the individual fatigue and peak performances cycles of Thomas (Letzelter, 2006). The macro-cycle program will be divided into four meso-cycle training sessions in a three month framework, as described in Cissik (2010), based on the performance analysis of Thomas’ strengths and weaknesses. The beginning of each cycle will consist of high performance exercises, which contain higher volumes of intensity, with volume, intensity, and exercises modified from week to week and month to month (Cissik, 2010) for optimal effectiveness. The training then is evaluated and changed into adaptations that are optimized by the higher volumes of both strength and conditioning (Kubo et al., 2010). Adjustments will be made, as needed when there is the need to have more sports specific physical training (SSPT), usually which occurs closer to competitions (Turner, 2011). The periodization between fatigue and adaptation is known to carry a 3:1 phase (Turner, 2011). This can be divided into three areas, including general physical training in the first phase, sport specific training in the second, and the competitive phase last, which would be based on adaptation from the alterations in the body (Turner, 2011). The meso-cycles will consist of three six week programs, with the last program a macro-cycle lasting six months based on the 3:1 ratio of preparing for competition and tapering off to avoid training fatigue (Kubo et al., 2010). The first three meso-cycles will be based on improving the most in performance, while the last quarter is based on competitive improvements with overall goals of improving acceleration, maximum velocity, sprinting, and speed endurance, all equally emphasized (Cissik, 2010; Turner, 2011). Two types of tapers would be used for this program to prevent overtraining, including a step taper, which would be used with the meso-cycles to decrease the fatigue levels by 50% (Apostolopoulos, 2010). The second would be used with the macro-cycle and would include a 5% decrease in the last quarter for competition ready options (Turner, 2011), dependent on the amount of fatigue and needed adaptation of Thomas. Combined, these two are expected to change the performance levels with an overall 5-6% increase each quarter for the first quarter, combined with detraining in the second quarter, which will be repeated for an overall improvement of 10 – 14% by the last quarter (Turner, 2011). Long term training is intended to improve the overall muscle tone of the athlete and improvement in the balanced action of muscle groups on both sides of body joints at six fixing levels, which are the ankle joints, knee joints, hip joints, lower back, head and neck, and shoulder girdle (Lee, 2008). The process of strength and conditioning training goes through a cycle of fatigue, strength, and adaptation during each cycle used for training (Seagrave, Mouchbahani, and O’Donnell, 2009). As this happens, there are also neurological and biomechanical factors that continue to alter the results over a given period of time (Seagrave, Mouchbahani, and O’Donnell, 2009). It is expected that after 12-16 weeks of training, there will be a significant increase in the amount of muscle mass that is a part of the exercise program (Turner, 2011). The mechanical and morphological properties related to biomechanics then require detraining, typically which is required every three months to maintain adaptation levels (Turner, 2011). The process of detraining helps prevent tendon and muscle stiffness while allowing the muscle mass to become an accepted part of the body changes, which helps in increase the athlete’s overall power (Tellez, n.d.). Rotating the 12-16 weeks of intensive training with 12-16 weeks of detraining based on lighter forms of exercise can then be used to combine and improve adaptation levels (Kubo et al, 2010). For Thomas, this can be combined with the 3:1 interval in each meso-cycle, for a year long program that ends with conditioning and preparing for performance in a macro-cycle at the end of the year (Cissik, 2006). By this time, it is expected that there will be significant improvement in the overall performance and strength of Thomas by an average of 10%, including the added impact of the detraining (Mallett and Hanrahan, 1997). Biomechanics in Sprinting The training program for Thomas will be based on the basic biomechanics required for sprinting, combined with the tapering used for competition (Tellez, n.d.). It is known that the full range of movement includes the torque or turning force, of moving both forward and backward which alters the angular velocity of the lever according to the length (Chu and Korchemny, 1989). The torque or force used needs to be shortened or lengthened with the use of strength and speed (Ploeg et al., 2010). This is done through inertia, or resistance to movement, which requires having a closer movement with the point of rotation so linear acceleration remains consistent (Ploeg et al., 2010). Force, consistency, and the angular velocity then become the main areas of training for the sprinting (Tellez, n.d.). While Thomas has consistency with the overall running time, the biomechanics with force and angular velocity need to be altered, specifically by changing the hip flexor responses and amount of rotation with various joint in the second part of the race (Seagrave, Mouchbahani, and O’Donnell, 2009). Techniques to Improve Overall Performance The strength and power training that will be incorporated into Thomas’ routines will be based first on sprint acceleration performance (Letzelter, 2006). The performance is expected to reduce by 20% through the long term of the year by the use of the tapering (Chu and Korchemny, 1898). To improve power, a focus on intramuscular coordination based on plyometric exercises as well as strength such as squats will be used, which will be a main form of exercise in every quarter (Young, 2006). The main concept will be based on maximizing the strength and power since eight weeks of squats was noted to produce a 21% gain with one repetition momentum (IRM) squats (Young, 2006). When this is combined with plyometrics, specifically with the vertical jump, performance is also known to increase in strength by an additional 21% (Young, 2006). For sprint performance, it is expected that there will be an increase of 2.3% for every 40 meters (Young, 2006). If there are muscle imbalances and past injuries, then strength training will be combined with this to meet the specific needs of the athlete (Stone, Pierce, Sands, and Stone, 2006). The two combined practices are known to help specifically with acceleration, maximum speed and speed maintenance (Young, 2006). For Thomas, this will improve his starting power and acceleration during the 100 meter sprint and will assist in strengthening the areas of possible injury that are associated with the overall performance (Ebben, 2008). More important, it will help with the overall power that Thomas needs to accelerate his timing by 20% for the year long training (Mallett and Hanrahan, 1997). The plyometrics combined with squats for training will also be transferred with periods in which heavy back and front squats will be used for continuing to improve Thomas’ needs when performing specific tasks (Chu and Korchemny, 1989). The two forms of squats are known to improve overall speed and performance, usually when practiced in 10-20 minute intervals, separated by 3 minute breaks (Young, 2006). When testing this over a 12 week period, it was noted that the 40 meter sprint time increased significantly (Clemons and Harrison, 2008). However, it is noted that the 10-20 minute differences in practicing the squats does not make a significant difference in the performance (Ebben, 2008). The recommended regimen is five repetitions of parallel back squats at 30% 1RM, followed by 4 repetitions at 50% 1RM and three repetitions at 70% 1RM with two minutes of rest (Yetter and Moir, 2008). An important aspect of the squats is adding extra strength by changing the hip extensors, which is based on altering the maximal velocity and maintenance with every phase of sprint running (Yetter and Moir, 2008). For Thomas, the heavy front and back squats become important in improving the strength of his overall performance (Cronin and Hansen, 2006). However, it is also noted that the hip flexors tend to have lower performance levels in the second half of the sprint because of his previous injuries. The extra strength in the hip flexors gained through the squat exercises can begin to increase his performance, which was previously limited (Yetter and Moir, 2008). Reaction Phase An area of alteration that needs to be monitored with Thomas’ performance is based on the reaction phase used during the start of the process. The main concept is based on creating an explosive power that assists in reducing reaction time while creating power and strength with the reaction phase (Letzelter, 2006). The reaction time required is based on the use of the adenosine triphosphate-phosphocreatine system (ATP–PCr), which offers immediate energy and power to react to the beginning point (Clemons, Harrison, 2008). Stair sprinting is a common method which can assist with this particular need for performance at the beginning phase (Clemons and Harrison, 2008). The power is gained as the body mass is multiplied by the force of gravity and the lower the body mass is, the more explosive power is able to be used at the beginning points of the sprint (Clemons and Harrison, 2008). The routine which works effectively to train and improve this component of sprinting is inclusive of going up an average of 10-11 steps within a short period of time and can be combined with changing the number of strides, such as 5 or 10 strides in different intervals (Clemons and Harrison, 2008). Vertical jumping offers the same results as this procedure, specifically because the same muscular systems are targeted (Ploeg, 2010). Using this as a countermovement technique can then help to strengthen both aspects for energy and power during the initial phases (Clemons and Harrison, 2008). For Thomas’ training, this can be combined with the fatigue and performance phases, with more strides being added during the first three weeks, than reduced during the fourth week (Chu and Korchemny, 1989). These routines can be combined with both the macro- and meso-cyclic trainings and the polymeric training for diversity (Kubo, 2010). The power increased in the reaction phase can then be combined with the added durability and velocity in the later phases (Seagrave, Mouchbahani, and O’Donnell, 2009). Acceleration Phase Changing performance levels in the acceleration phase will be divided into early and late phases of training during the meso-cycle phases, specifically to assist with the resistance and velocity that is needed in both training alternatives (Kristensen, Tillaar, Ettema, 2006). The resistance and velocity parameters are known to alter with the amount of conditioning one receives during each of the phases (Kristensen, Tillaar, Ettema, 2006). The first phase will consist of the exercise of supramaximal training, which consists of running at high speeds while using propelling forces (Cronin and Hansen, 2006). The second is based on normal sprint running to improve time and performance, which is used with those that are changing and altering their speed (Hewit, Cronin, Button, and Hume, 2011). The transfer between these two is known to increase the resistance velocity parameters while assisting with neural adaptations to the sprint training (Kristensen, Tillaar, Ettema, 2006). The combination of regular sprint training and conditioning with the supramaximal training can be used at every interval for Thomas and the supramaximal training will be used to increase fatigue in the first phases, which will lead to improvement in power within the acceleration phase (Apostolopoulos, 2010). The regular sprint training will be used in the last portion of each training phase in both the macro- and meso- phases of training to assist with adaptation of power during the acceleration phase (Kristensen, Tillaar, Ettema, 2006). Another type of training which will be used during the conditioning during the heavier phases will be downhill slope training (Ebben, 2008). It is noted that this assists with over-speed running and can assist in building power during the first phases of sprinting (Ebben, 2008). Downhill slopes that average at 5.8 degrees are known to effectively change the amount of power during the first 40 meters of sprinting and the maximal speed can increase by an average of 0.35 seconds by using this method for an overall increase of 1.9% (Ebben, 2008). The over hill training, combined with the resistance velocity training can then be used during the macro-cycle with rotational options, specifically to increase Thomas’ overall power (Seagrave, Mouchbahani, and O’Donnell, 2009). To assist with this, the first three months of training can use the resistance velocity training and the second three months will use over hill training (Seagrave, Mouchbahani, and O’Donnell, 2009). This will offer adaptation of both muscular responses, which will improve the overall power while assisting Thomas with the bio-mechanic and neurological responses (Seagrave, Mouchbahani, and O’Donnell, 2009). By continuing to rotate these two areas of fatigue for conditioning, it will create the ability to continuously interchange the amount of power in the acceleration phase (Clemons and Harrison, 2008). Maximum and Constant Speed The consistency in speed and strength begins during the second half, or last 50 meters of the sprinting race (Letzelter, 2006). Sprinting stride actions become the most important element in terms of biomechanics and are recognized as ballistic cycling movements where the muscle contracts, relaxes and stretches to accelerate or slow down (Chu and Korchemny, 1989). The contractions and stretching require stored energy for movement, while using different forms of movement based on the tension of the muscle, consisting of eccentric, concentric and isometric muscle tension being used (Chu and Korchemny, 1989). To work on improving the speed and consistency during this phase, the knee, ankle, and muscles need to contract isometrically while working through various phases that resist gravitational forces and contract eccentrically (Chu, Korchemny, 1989). For Thomas, this becomes an important area of development, specifically because of past injuries with the ankle and the hamstring muscle and improving the muscle contractions and the joint reflexes is an area of development and conditioning to be looked into throughout the year long training (Chu and Korchemny, 1989). The concept of strength and conditioning applies to the stages used during the consistency phase of sprinting, which begins with the touch down of the foot and the body weight going to the torque (Turner, 2011). The torque includes rotation in the hip, knee and the ankle joints and, if this rotates to a lesser degree, it creates the ability to take faster strides (Kubo et al., 2010). The rotation is followed by power and strength used to complete the stride where the support moves to the swinging leg, and then forward as it gains power from the forward motion, then downward, to repeat the rotation with the opposite leg (Chu and Korchemny, 1989). The flying phase is associated with this, which consists of lifting the centre mass to the highest point then descending this to the centre mass (Chu and Korchemny, 1989). The centre mass consists of the abdominals, which combines with the force of the upper body to assist in pushing the strides forward (Chu, Korchemny, 1989). The weaker points in Thomas’ stride is with the central mass and the abs, specifically seen with the lower posture and this is combined with the flying phase that doesn’t have as much consistency, which causes Thomas to move at a slower pace without the same amount of power in the second half of the race (Ebben, 2008). The focus of training will be included in the conditioning aspect for Thomas with the goal on increasing the velocity that is required for the consistency in speed during the 100 meter sprint (Ploeg, 2010). It is noted that velocity differences are not an independent factor at this point and the amount of velocity that can be used during this phase is determined by the power at the beginning points (Mallett and Hanrahan, 1997). The area of training will be consistent with the acceleration phase; however, there will be indicators that are defined with the training to see when the fatigue in training begins (Letzelter, 2006). It is the fatigue that creates the slower velocity with the muscle groups in the second half of the training and it is expected that with the training for positive acceleration, there will also be the ability to continue to develop the velocity and power in the second half of the sprinting race (Cronin and Hansen, 2006). Combining this with exercises based on the biomechanics of the second half of the race can also be used to measure sustainability of the power which is created through the various muscle groups (Letzelter, 2006). Improving Declaration A reason for this specific strategy is based on the need to alter performance needs. A weakness of Thomas comes from the three injuries that cause slow hip flex movements and difficulties with the sciatic disk and Achilles tendon, specifically during changes in the body positioning. Two areas which are affected with the biomechanics of sprinting are the acceleration and declaration because time and distance alters according to the biomechanics of muscular responses (Hewit, Cronin, Button, and Hume, 2011). The concept of the training by intervals and tapering will be designed to improve the mechanics and kinetics of Thomas’ weaknesses of running (Cronin and Hansen, 2006). The approach is based on the placement of limbs which begin to change, specifically according to mass and velocity (Mallett and Hanrahan, 1997). The training requires to apply as much force as possible with as much speed as possible, referred to in the equation of force x mass = mass x velocity (Hewit, Cronin, Button, and Hume, 2011). The initial force then alters the step length, width, frequency, joint stiffness, braking phase, support phase, landing distance and ground contact time (Hewit, Cronin, Button, and Hume, 2011). The training will change each of these with the accelerated training and competition training, specifically by working with Thomas’ weaknesses and allowing for adaptation of the kinetic principles required for sprinting (Chu and Korchemny, 1989). Cognitive Strategies The format used for training will be based on developing cognitive strategies for the macro-cyclic training, as well as within each meso-cycle. The cognitive strategies include the width of attention and direction of attention, including both internal and external factors which may distract the athletes (Seagrave, Mouchbahani, and O’Donnell, 2009). Endurance training is one of the best formats to assist with cognitive development among athletes, specifically because it requires longer times of focus while increasing the athlete’s focus on sprinting (Stone, Pierce, Sands, and Stone, 2006). To accomplish this, sets are used in which all of the focus and energy is on the conditioning (Stone, Pierce, Sands, and Stone, 2006). When a break is given for rest, the cognitive reactions can be altered to other energies and to begin focusing again on the tasks (Mallett and Hanrahan, 1997). For Thomas, this will be used in combination with the other methods; specifically with supra interval training and two to three minute breaks with strength training (Young, 2006). During the rest intervals, coaching will be given to offer more focus on the given tasks while providing insight into the focus needed (Young, 2006). The format for rest periods will be combined with the body fatigue recovery periods that can be used to assist with the overall performance and development with Thomas (Young, 2006). Conclusion The applications used for long term training consist of comprehensive development for each phase of the 100 meter sprint. For Thomas, this will help to increase his overall speed and consistency by up to 10% while improving his performance during every stage of the race (Cissik, 2010). The focus will be on improving the overall timing while concentrating on strengthening the weaker points of Thomas’ racing skills, such as the power needed during the first half of the sprint and the building of strength in areas of injury. 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