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SECTION II  PREPARATION

LESSON 6 - FLEXIBILITY   LESSON 7 - ENDURANCE   LESSON 8 - STRENGTH   LESSON 9 - SKILL 

 LESSON 10 - BODY COMPOSITION   LESSON 11 - ENERGY   LESSON 12 - NUTRITION  

LESSON 13 - STRATEGY

LESSON 13

ANALYSIS OF STRATEGY

Ultimate Goal: Planning for Total Fitness 

Objectives

Upon completion of lesson 13, you will be able to complete the following objectives:

v    List the five steps used to plan a total fitness training program.

v   Demonstrate knowledge of the principles of fitness training, by preparing a list of 3 flexibility training exercises for the sport or activity that you plan to use in your final project (FIT must be included).

v   Demonstrate knowledge of the principles of fitness training, by preparing a list of 3 cardio respiratory endurance training exercises/activities for the sport or activity that you plan to use in your final project (FIT must be included).

v   Demonstrate knowledge of the principles of fitness training, by preparing a list of 3 muscular strength and 3 muscular endurance training exercises for the sport or activity that you plan to use in your final project (FIT must be included).

v   Demonstrate knowledge of the principles of fitness training, by preparing a list of exercises that are specific to the sport or activity that you plan to use in your final project and that can be used to reduce your client's/athlete's body fat composition (FIT must be included).

Developing An Aerobic Fitness-Training Program

It’s important to for you to understand how to develop your V0₂ max in a periodized training program. The accumulation of training volume early in the macrocycle is known as laying down an "aerobic base." This aerobic foundation is what creates the necessary "machinery" which will serve to create a better anaerobic working capacity later in the cycle— in other words, as your aerobic fitness improves, you’ll be able to work harder and longer before reaching fatigue .

When attempting to develop or improve your aerobic capacity, training should take place between 3 and 5 days a week. The total duration of work in each session might be anywhere from 10 minutes to an hour or more— longer durations are inappropriate for athletes, unless they expect their competitive event to require more than 30-45 minutes of continuous activity.

The intensity of training should, by definition, be low (if it was high intensity, it would be anaerobic, not aerobic). Although many heart-rate formulas have been used with success, you will find that the age-old "talk test" is more than accurate: if you can carry on a conversation during the aerobic workout, your intensity isn’t excessive.

There are two programs needed to develop aerobic endurance programs — "steady-state," which means that you perform a single bout of continuous activity (at the highest heart rate that you can manage for the entire duration), and "aerobic-interval training," which utilizes a handful of shorter bouts, separated by short rests. Although both options can be used by any athlete, the aerobic-interval method is more appropriate for experienced athletes, since the shorter durations allow for higher heart rates which are obviously more stressful than the steady-state method. Another option is to first use the steady-state program, followed by the aerobic-interval program, which serve as an intermediate-intensity zone leading up to the anaerobic intervals to follow later in the macrocycle. For the sake of clarity, both programs involve exactly the same overall volume of training, as measured by time.  Aerobic endurance training modalities are also good for fat management.

Steady-state method:

Aerobic-interval method:
(Note: rest intervals are always 1/2 the duration of the work intervals being performed that day)

Phase 2: Anaerobic Interval Training

Once you’ve developed the highest amount of aerobic efficiency possible within the confines of your training cycle, it’s time to throttle back a bit on your training volume to make way for anaerobic interval training for the purpose of raising your fatigue threshold. The aerobic base that you have just established will now be down-shifted to "maintenance" level by reducing the total volume of aerobic training considerably— down to between 25 and 50 percent of the original volume. Your efforts will now be dedicated primarily to improving your ability to tolerate lactic acid buildup, which is really a more significant limiting factor than aerobic capacity for most athletes.

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Understanding Intervals (Anaerobic Training)

An interval is defined as a period of time or a specified distance. For athletes, it means repeated tries of high intensity exercise with rest periods of various lengths. Since the 1960's, interval training has come to be thought of as the key to speed endurance performance success. In some training programs, it accounts for 50-75% of the total training volume in comparison to emphasis on other components of fitness.

Repeated short exercises up to 2 minutes in length allows a higher total volume of high intensity work, and also accumulates a greater volume of stress on the blood pumping capacity of the heart. According to exercise physiologist Dr. Steven Seilor, the periodic elevations and decreases in intensity may create special loading stresses on the heart that are adaptive. Seilor suggests that during an interval (period of exercise), heart rate climbs high, then at the moment you stop the interval, heart rate immediately starts to drop, but venous return remains high. These exposures to additional ventricular (lower heart chamber) stretch may help trigger ventricular remodeling (increased lower heart chamber volume).

Training Parameters for Anaerobic Interval Training

This phase of your endurance training program should be tailored to the actual event duration that you’ll be expected to endure in your sport of choice. If you’re a kick-boxer entering a match composed of (6) 2 minute rounds, there’s no point in engaging in 3 hour runs to improve your endurance for the fight, except when creating an endurance base!

In fact, even if you decide to employ 20 minute intervals with 5 minute rests between intervals, you would be using ten times the volume that you will experience in the upcoming fight!  This means that you would be emphasizing a training method for a different outcome, because the energy system being trained is different from the one that you will need in your fight.  It would be like trying to improve your 100 meter speed by running 1000-meter intervals (the principle of specificity).  What ever event or activity that you are training to participate in should be the guide for determining the length and intensity of the training that you use for improvement.  Repeat tries of 100 meters with varying amount of rest period between would promote the greatest amount of improvement in speed for the 100 meter race.  For example, you could practice running 100 meters 16 times under 15 seconds every 45 seconds with active rest of 30 seconds.  The principle of progressive overload suggests that you could increase the intensity of this exercise by gradually reducing the 45 seconds to 30 seconds or by gradually reducing the time of the run from 15 seconds to 12 seconds.

When performing anaerobic intervals, you need to be working hard— up to 90% effort for the duration of each interval. But perhaps more importantly, you need to focus on the quality of all aspects of what you’re doing. There is no point in doing repeated 2 minute intervals on a heavy bag if your technique is lacking.  You should always make modifications, as needed, based on your present performance capacity.  For example, if you can’t go "all out" with an opponent for 30 seconds without falling apart, neither of the following programs will be appropriate, and you’ll have to reduce the duration of the intervals, at least for the moment. The rule-of-thumb is: first establish quality, then increase quantity.

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Two Hypothetical Anaerobic Interval Training Programs

One of the athletes below has better strength than endurance, and the other has better endurance than strength. Both plans represent 8 weeks of training prior to a particular fight.

Athlete is strong, but needs better short-term endurance (gradual increase in volume and decrease in rest):

Athlete has good stamina, but needs more strength and speed (gradual increase in intensity and rest):

As the above scenarios indicate, strength is developed by performing intervals which are slightly shorter than the competitive event-duration, while endurance is developed by performing slightly longer intervals. Learn to apply these principles to your specific situation.

Increasing Lean Mass and Decreasing Fat Mass

Well planned aerobic and strength building fitness programs leads to the best results in the management of lean and fat mass.  Therefore, you may use the examples listed above to design a program to increase lean mass (strength building) or decrease fat mass (endurance building).

When designing a periodized training program, you must first set specific performance goals to be achieved during and at the end of the training program (training cycle). After the initial training goal has been established, you can customize a training program to help you improve your desire or peak for a particular sport or event, such as competitive swimming or track; also you may adjust your training to lose a certain percentage of body fat over a period of time (training cycle).  Proper evaluation is needed to determine the training adjustments needed to control the outcomes that you desire.  Instructions for training in relationship to the three phases of a training session are provided below, as an example of how you must plan for all four  components of fitness in your training program.

WARM-UP

Each training session should begin with a warm-up period that is approximately 5-10 minutes or longer.  It should be comprised of exercises that involve all parts of the body.  Proper warm-up enhances performance and prevents injury.  When done properly, warm-up raises the body temperature to increase tissue elasticity, joint lubrication, and increased blood flow; as a result, muscles, tendons, and ligaments are made less prone to injury.  Thus, to improve the results of each training session; it is essential that you start with a minimum of 5-10 minutes in the warm-up period.  Although, the purpose of the warm-up period is to prepare the whole body for strenuous exercise, it is also important to prepare the body before heavy lifts.  This concept should also guide training throughout the workout portion of each strenuous training session.  No strenuous exercises should be done without proper preparation.  

WORKOUT

  The second part of a training session is the workout.  The purpose of the workout is to perform a specific set of exercises to achieve the outcomes related to specific components of fitness.  For example, in strength training workouts the desired outcomes may be improved muscular endurance, greater strength, more muscle mass, or increased power.  Each of these goals for resistance training may best be achieved by following the specific guidelines that experts, in the area of resistance training, have set forth.  These principles have resulted from extensive research that was designed to improve knowledge about how an individual should train with resistance.  They provide patterns and training methods (strength, endurance, muscle mass, or power) that may be utilized to maintain or improve your level of muscular development. The FIT Model is also used in conjunction with specific amounts of intensity (percent of RM) and rest (30 to 300 seconds) between each set of resistance training exercises.  The prescribed intensity should match the training format that can help you achieve the outcome that you desire (strength, endurance, muscle mass, or power).

COOL DOWN

Every training session should end with a cool down period.  It should last from 5 - 10 minutes, and its focus should be to help the body return to or near to the resting state that was experienced before training began.  During the cool down period the heart rate and breathing rate should slow down significantly.  The heart rate and breathing rate are indicators of the level of intensity reached during exercise; and they are used to judge the levels of intensity needed to effectuate desirable changes in cardio respiratory fitness.  You must learn to rest with movement (active rest) in order to cool the body down.  An additional benefit of the cool down is the elimination of lactic acid and other waste products through aerobic activity.  Much of the discomfort that accompany a workout can be released during the cool down period.

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ProgramSamples

Sample programs for the Workout Phase of Training

Following are examples of three basic periodized training programs for person's workout phase of training, according to different levels of fitness.

Sample Program No. 1. Periodized program (using three-week mesocycles) for new, deconditioned athletes who are training to improve cardiovascular and muscular endurance (tone), and to lose weight:

Mesocycle No. 1

Weeks 1 & 2

Mon: Cardio: 20-30 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 65-70% 1RM
Wed: Cardio: 20-30 min. @ 65-75% max HR
Fri: Cardio: 20-30 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 65-70% 1RM

Week 3

Mon: Cardio: 15-20 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 60% of last week's weight
Wed: Cardio: 15-20 min. @ 65-75% max HR
Fri: Cardio: 15-20 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 60% of last week's weight

Mesocycle No. 2

Weeks 4 & 5

Mon: Cardio: 30-40 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 10% greater than the weight of the last mesocycle
Wed: Cardio: 30-40 min. @ 65-75% max HR
Fri: Cardio: 30-40 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 10% greater than last mesocycle's weight

Week 6

Mon: Cardio: 20-25 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 60% of last week's weight
Wed: Cardio: 20-25 min. @ 65-75% max HR
Fri: Cardio: 20-25 min. @ 65-75% max HR
Strength training: 2 x 12-15 reps @ 60% of last week's weight

A training program continues in this fashion, increasing the amount of time or effort for cardiovascular exercise and increasing the amount of weight lifted (increases of intensity) or number of sets (increases volume).  For the first two weeks of each new mesocycle progress should be made, but during the third week, one should begin backing off.  As the individual's endurance improves, variation in the volume and intensity should be continued. For example, a third day of strength training may be added, run/walk intervals may be performed, etc.

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Sample Program No. 2.Periodized program (using three-week mesocycles) for moderately-trained clients, training for improved cardiovascular endurance and muscular fitness:

Mesocycle No. 1

Weeks 1 & 2

Mon: Cardio: 40-45 min. @ 75-80% max HR
Strength training: 3 x 8-12 reps @ 75-80% 1RM
Wed: Cardio: 40-45 min. @ 75-80% max HR
Thur: Cardio: 30-35 min. @ 75-80% max HR
Strength training: 3 x 8-12 reps @ 75-80% 1RM
Fri: Cardio: 45-50 min. @ 70-75% max HR

Week 3

Mon: Cardio: 25-30 min. @ 75-80% max HR
Strength training: 2 x 8-12 reps @ 60% of last week's weight
Wed: Cardio: 25-30 min. @ 75-80% max HR
Thur: Cardio: 20-25 min. @ 75-80% max HR
Strength training: 2 x 8-12 reps @ 60% of last week's weight
Fri: Cardio: 30-35 min. @ 70-75% max HR

Mesocycle No. 2

Weeks 4 & 5

Mon: Cardio: 45-50 min. @ 75-80% max HR
Strength training: 3 x 8-12 reps @ 10% greater than last mesocycle's weight
Wed: Cardio: 45-50 min. @ 75-80% max HR
Thur: Cardio: 40-45 min. @ 75-80% max HR
Strength training: 3 x 8-12 reps @ 10% greater than last mesocycle's weight
Fri: Cardio: 50-55 min. @ 70-75% max HR

Week 6

Mon: Cardio: 30-35 min. @ 75-80% max HR
Strength training: 2 x 8-12 reps @ 60% of last week's weight
Wed: Cardio: 25-30 min. @ 75-80% max HR
Thur: Cardio: 25-30 min. @ 75-80% max HR
Strength training: 2 x 8-12 reps @ 60% of last week's weight
Fri: Cardio: 35-40 min. @ 70-75% max HR

Since athletes performing this program are moderately trained already, they can begin the first cycle at a higher volume than the first group. Following the second mesocycle of this program (at the end of week six), the volume of cardiovascular exercise may be increased by adding another day of cardio, or interval training may be introduced in place of a continuous workout. Depending on specific goals and as the athlete/client progresses, strength training may be increased to three days per week. The same structure as the first training program is used -- increasing the amount of work during the first two weeks of each mesocycle and backing off during the third week. As the individual's fitness improves, continue to vary the volume and intensity, attending to the specific training of physiological variables.

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Sample Program No. 3. Periodized program (using four-week mesocycles) for moderately-trained athletes, training for improved cardiovascular endurance and muscular strength:

Mesocycle No. 1

Weeks 1 & 2

Mon: Cardio: 35 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM
Wed: Cardio: 35 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM
Thur: Cardio: 45 min. @ 70-75% max HR
Fri: Cardio: 30 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM

Week 3

Mon: Cardio: 45 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 70% of last week's weight
Wed: Cardio: 45 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 70% of last week's weight
Thur: Cardio: 55 min. @ 70-75% max HR
Fri: Cardio: 40 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 70% of last week's weight

Week 4

Mon: Cardio: 25 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM
Wed: Cardio: 25 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM
Thur: Cardio: 30 min. @ 75-80% max HR
Fri: Cardio: 20 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 80% 1RM

Mesocycle No. 2

Weeks 5 & 6

Mon: Cardio: 30-35 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 85% 1RM
Wed: Cardio: 30-35 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 85% 1RM
Thur: Cardio: 40-45 min. @ 75-80% max HR
Fri: Cardio: 25-30 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 85% 1RM

Week 7

Mon: Cardio: 25 min. @ 75-80% max HR
Strength training: 3 x 3-5 reps @ 90% 1RM
Wed: Cardio: 25 min. @ 75-80% max HR
Strength training: 3 x 3-5 reps @ 90% 1RM
Thur: Cardio: 30 min. @ 75-80% max HR
Fri: Cardio: 20 min. @ 75-80% max HR
Strength training: 3 x 3-5 reps @ 90% 1RM

Week 8

Mon: Cardio: 40 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 70% of load used in weeks 5/6
Wed: Cardio: 40 min. @ 75-80% max HR
Strength training: 3 x 5-6 reps @ 70% of load used in weeks 5/6
Thur: Cardio: 50 min. @ 75-80% max HR
Fri: Cardio: 35 min. @ 70-75% max HR
Strength training: 3 x 5-6 reps @ 70% of load used in weeks 5/6

Program No. 3. is more specific than the first two examples. Each mesocycle has a primary and a secondary focus. Rather than train for strength and endurance simultaneously, the training program is structured in such a way that a stimulating training load is used for one physiological component while a maintenance or slight detraining load is used for the other.

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A Sample Fitness Program Prepared By A Student

The outline that you must follow and a sample of a complete fitness training program that was actually prepared by a student will be mailed to you.

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