Define endurance ecomoy8/15/2023 The athlete can more easily attain a higher volume and intensity of training because the accumulated fatigue is not as great as it is when using the standard method of progression. This method can provide great benefits because the athlete engages in the highest training load after a recovery week, so the body is more rested. Because the training load is highest in the first week of training, this strategy is more demanding and should only be used by advanced athletes. Athletes who have 7 or more years of experience in the sport can typically handle this type of progression. The reverse method, as its name implies, begins with a higher load and gradually decreases through the cycle (as shown in figure 3.3 on page 50). This method could lead to high fatigue during the third week if the athlete is not ready for the load or if the athlete has a lot of outside stressors that influence recovery. Note that a standard 3:1 build-to-recover progression is merely an example of the many ways to periodize a training program. The athlete is able to slowly build volume and intensity over 3 weeks. This strategy is usually best for novice and intermediate endurance athletes who have less than 7 years experience in the sport. The example depicts a 3-week build that should be followed by a 1-week recovery cycle. (See Tapering and Peaking later in this chapter.)įigure 3.2 presents an example of the standard method of building volume and intensity within a traditional plan. For athletes who compete in events, a short tapering phase is generally used before competition. In traditional periodization, the athlete progresses through the typical cycles of preparatory (base), precompetition (build or intensity), competition (race), and transition (off-season). Both types can be implemented using a standard or reverse method. Two types of periodization are commonly used by endurance athletes: traditional and inverse. The information in table 3.1 can be used as a guide for planning the volume, intensity, and relative contributions of each area shown in figure 3.1. Speed work (indicated as lactate threshold and V?O 2max) is a smaller but very important component of training that helps athletes improve their performance. As noted, aerobic conditioning (indicated as overdistance and endurance) is a major portion of training year-round. Then lactate threshold and maximal effort sessions (top of the pyramid) are added when the body has built up a strong foundation of aerobic fitness and strength.Ī normal distribution outlining the volume, intensity, and percentage of each type of training during each progression can be seen in table 3.1. This is followed by more high-aerobic and tempo work (moving up the pyramid). Overdistance (OV) and endurance (EN) training are used to build the base of the aerobic system. This is an excerpt from Developing Endurance by NSCA -National Strength & Conditioning Association & Ben Reuter.įor endurance athletes, the normal progression of fitness begins by developing a good aerobic base (see figure 3.1).
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