14/12/2008

1

1

David Bishop Team Sport Research GroupFacoltà di Scienze Motorie, Verona

David.Bishop@univr.itScientific

Consultant

“L’allenamento degli sprint ripetuti”

Come utilizzare la ricercaper sviluppare un

programma d’allenamento2

A. What is RSA?

B. Determinants of RSA &how to improve them

A. What is RSA?

B. Determinants of RSA &how to improve them

3

3

Sport di squadraSport di squadra

0

50

100

150

200

250Game 1Game 2Game 3

Numero azioni

0

1

2

3

4

5

6

7

8

9

Stand Walk Jog Stride Sprint

Durata azione

(s)

Spencer, Bishop et al. (2004). Journal of Sports Sciences. 22:843-850.

Media: 1 sprint ogni 2 minuti

4

0 300 600 900 1200 1500 1800

Time (s)

Sport di squadra

Spencer, Bishop et al. (2004). Journal of Sports Sciences. 22:843-850.Spencer, Bishop, et al. (2006). J. Sci. Med. Sport. 9: 181-184.

Average: 1 sprint every 2 minutes

5

• “Repeated-sprint bout” = minimo di 3 sprints, con un recupero medio < 21 s

• Analisi di “repeated-sprint bouts”:

– Numero di Bouts (per la squadra) = 17

– Ripetizioni di Sprint per bout = 4 ± 1 (range: 3 - 7)

– Recupero medio tra sprints = 14.9 ± 5.5 s

0

5

10

15

20

25

30

35

0 - 20 21 - 40 41 - 60 61 - 120 > 121

Intervalli di tempo (s)

Fre

quenz

a (%

)

Figura 1. Frequenza di distribuzione del tempo di recupero tra gli sprints

Repeated SprintingRepeated Sprinting

Spencer, Bishop et al. (2004). Journal of Sports Sciences. 22:843-850.6

0

50

100

150

200

250

300

350

6.9 7 7.1 7.2 7.3 7.4 7.5

RSA mean (s)

Spr

intin

g D

ista

nce

(m) r2 = 0.42*

Rampinini, Bishop et al. (2007). Int J Sports Med. 28: 228-235.

Importanza della RSA

14/12/2008

2

7

RSA durante una partita di calcio

Krustrup et al. (2006). MSSE. 38(6): 1165-1174.

4.2

4.3

4.4

4.5

4.6

4.7

4.8

4.9

1 2 3 4 5

Sprint number

Tim

e fo

r 30

-m s

prin

t (s)

Before GameAfter 1st HalfAfter Game

*

** * *

8

• Gli sport di squadra richiedono sprintmassimali o quasi massimali di brevedurata (< 6 s) che sono spesso separatida brevi periodi di recupero (60 - 90 min)

• La RSA è una qualità importante negliatleti di sport di squadra

• Tests di RSA predicono la distanza dicorsa ad alta intensità e la distanza disprint durante una partita di calcioprofessionale.

Repeated-Sprint Ability (RSA)Repeated-Sprint Ability (RSA)

Rampinini, E., Marcora, S.M., Bishop, D., Bravo, D.F., Sassi, R.,Impellizzeri, F.M. (2007). British Journal of Sports Medicine.

9

Determinants of RSA and how to improve them

10

Sport

Fisiologia

Bishop. (2008). Game sense or game nonsense? J. Sci. Med. Sport. In Press.

11

3

32

10

55

ATPPCrGlicolisi AnEnergia Aerobica

� Uno sprint massimale di breve durata richiede un’alta velocità di formazione di ATP

� grazie principalmente all’idrolisi della PCr e alla glicolisi anaerobica

� Uno sprint massimale di breve durata richiede un’alta velocità di formazione di ATP

� grazie principalmente all’idrolisi della PCr e alla glicolisi anaerobica

Resintesi di PCr

H+

Rimuovere H+

Determinanti della RSA?Determinanti della RSA?

Fatto con dati da Gaitanos, (1993), Medbo, (1999), Gastin, (2001),

Hultman, (1983) and Parolin, (1999).

12

Lattato e H+ durante sport

14/12/2008

3

13

H+ -Ca2+

-

PFK

Glucose

Pyruvate

-

ATP

ATPATP

ATP

ATPATPATP

-

H+ accumulation

-

K+K+

K+

K+

K+

Jubrias SA. et al. (2003). Journal of Physiology 533: 589-599.

14

H+

ProductionBuffer

Capacity

Accumulation of H+

15

H2CO3

HCO3-

H+

+

H+

ProteinsDipeptides(e.g.carnosine& anserine)

Phosphates

MCTLa

NBC

Na+

HCO3-

Cl-

CO2+H20 ↔H++

Buffer Capacity Na+

Juel C. (1998) Acta Physiol Scand 162: 359-366.

16

0

2

4

6

8

10

12

14

35 45 55 65

Blood buffer capacity (mmol H+.L -1.pH-1)

Pdec

(%)

r2 = 0.51*

Bishop et al. (2003). JSaMS. 6(2): 199-209.

Blood Buffer Capacity & RSA

17

10

10.5

11

11.5

12

12.5

13

1 2 3 4 5

PlaceboBicarb

Peak Power(W·kg-1)

Sprint Number

* **

NaHCO3 & RSA

Bishop et al. (2004) MSSE. 36(5):807-813.

18

NaHCO3 & Muscle

0

10

20

30

40

50

60

70

80

90

Lactate(mmol·kg dw-1)

*

6.75

6.8

6.85

6.9

6.95

7

7.05

7.1

7.15

7.2

-90 min Pre-Test Post-Test

PlaceboBicarb

pH

Bishop et al. (2004) MSSE. 36(5):807-813.

14/12/2008

4

19

R2 = 0.52

0

2

4

6

8

10

12

14

16

80 180 280 380 480

Muscle Buffer Capacity (umol H+.kg dw-1.pH-1)

Wdec

(%)

Bishop et al. (2004). EJAP. 92:540-547.Bishop. and Edge. (2006). EJAP. 97:373-379.

Muscle Buffer Capacity (Bm)

20

2600

2800

3000

3200

3400

3600

3800

4000

4200

1 2 3 4 5

Sprint Number

Wor

k (J

)

Pre-Train - CONTPre-Train - INTPost-Train - CONTPost-Train - INT

Allenamento e Bm e RSA

**

Edge, Bishop et al. (2006). MSSE. 37(11):1975-1982.

Edge, Bishop et al. (2005). EJAP. 96:97-105.

20

40

60

80

100

120

140

160

Pre-Train Post-Train

Mus

cle

Buffe

r C

apaci

ty

ContInterval

*

46.6

41.3

47.5

42.8

0

10

20

30

40

50

60

Pre-Train Post-Train

VO

2max

(m

L.kg

-1.m

in-1

)

ContInterval

21

Athlete

VO2max (mL.kg-1.min-1)

Buffer Capacity

Team Sport Endurance Sedentary

41.7 52.9 37.1

170.6 144.3 145.1

Edge, J., Bishop, D. & Goodman, C. (2006). EJAP. 96:97-105.

“… a large accumulation of H+ may be required to improve muscle buffer capacity” Weston et al. (1997). EJAP. 75:7-13

Come si può aumentare Bm?

22

-10

-5

0

5

10

15

20

25

30

35

40

45

50Aerobic (< LT)Interval (30 s all-out sprint: 4 min recovery)Interval (2 min @ ~ 80%VO2max: 1 min recovery)Interval (2 min @ ~ 90%VO2max: 1 min recovery)Repeated Sprint Training (matched work with interval)Interval (2 min @ ~ 100%VO2max: 1 min recovery)

Edge, Bishop et al. (2005). EJAP. 96:97-105.Edge & Bishop. (2006). JAP. 101:918-925.Edge & Bishop. (2008). Am J Phys. 295:1991-1998.Bishop et al. (2008). Unpublished.Harmer et al. (2000). JAP. 89:1793-1803.

Change in muscle buffer capacity

(umol H+.g -1 dw.pH-1)

Come si può aumentare Bm?

23

0123456789

10

No. of Intervals

Week 1 Week 2 Week 3 Week 4 Week 5

Mon

WedFri

Allenamento intervallatto

24

##11: Muscle and blood buffer capacity seem to beimportant for RSA

##22: The optimal intensity to improve muscle buffercapacity seems to be ~ 80 %VO2maxwithrest duration less than the work duration

##33: Training harder is not always better!!

Applicazioni pratiche

14/12/2008

5

25

6

31

9

54ATPPCrAn GlycolysisAerobic

ReplenishPCr

Determinants of RSA?

Based on data from Gaitanos, (1993), Medbo, (1999), Gastin, (2001), Hultman, (1983),

Parolin, (1999), McGawley & Bishop (2007)

26

0

10

20

30

40

50

60

70

80

90

[PC

r] (

mm

ol.k

g-1

dw

)

FemmineMaschi

Bishop et al. (2003). IBEC. p.39

PCr e repeated sprintsPCr e repeated sprints

*

Gaitanos et al. (1993). JAP. 75(2):712-719.

27

Resintesi di PCr e Potenza EspressaResintesi di PCr e Potenza Espressa

0

20

40

60

80

100

120

Tempo di recupero (min)

Per

cent

uale

del

val

ore

iniz

iale

Potenza Picco[PCr]

0 63

Bogdanis et al. (1995) J.Physiol. 467-480.

80828486889092949698

100

60 70 80 90 100

PCr resynthesis after 3 min of recovery (%)

Power output

recovery (%)

r2 = 0.74

28

�PCr resynthesis occurs by oxidative processes �The resynthesis of PCr is related to aerobic fitness

(% 4mM or LT)

R2 = 0.88

60

65

70

75

80

85

90

95

100

50 60 70 80 90

4 mM (% VO 2max)

PCrResynthesis

(%)

Bogdanis et al. (1996) J. Appl Physiol. 80(3):876-884(Bishop et al., Unpublished Data)

Come si può la resintesi di PCr?

29

Training and PCr resynthesis

40

50

60

70

80

90

100

[PC

r] (

mm

ol.k

g-1

dw

)

Post-training (5 wk: 6-12 x 2 min@ ~90-100% VO2max: 1 min rest)

Pre-training

Rest 45 s all out Post + 3 min

Bishop et al.(2006) Unpublished

120

125

130

135

140

145

150

155

160

165

LT (

W)

�

12 -20%

Pre Post

*

Bishop et al.(2008) Am J PhysiolSharp et al. (1986) Int. J. Sports Med. 7:13-17

30

0

20

40

60

80

100

120

[PC

r] (

mm

ol.k

g-1

dw

)

Post-trainingPre-training

Stathis et al. (1994) JAP. 76(4):1802-1809

Rest 30-s sprint Post + 3 min

• Training3 x / wk for 7 wks3-10 x 30-s 3-4 min rest

• no ∆ VO2max

Training and PCr resynthesis

14/12/2008

6

31

##44: The extent of PCr resynthesis seems to beimportant for RSA

##55: High-intensity interval training (2 min @ 90-100%VO2max : 1 min), that improves VO2maxandthe lactate threshold, can improve short-termPCr resynthesis

##66: To date, there is no research showing thatrepeated or intermittent sprint training canimprove PCr resynthesis

Applicazioni pratiche

32

6

31

9

54

ATP

PCr

Glicolisi An

Energia Aerobica

Determinants of RSA?

Based on data of Gaitanos, (1993), Medbo, (1999), Gastin, (2001), Hultman, (1983),

Parolin, (1999), McGawley & Bishop (2007).

33

RSA & Aerobic Fitness

R2 = 0.30

02468

10121416

30 40 50 60

Peak VO2 (mL/kg/min)

Wde

c (%

)

Bishop et al. (2004). EJAP. 92:540-547

34

Aerobic Energy

0

5

10

15

20

25

30

35

Sprint 1 Sprint 5

kJ/s

prin

t

Totalanaer Energyae Energy

McGawley & Bishop. (2008), Unpublished Data

0

20

40

60

80

100

120

Sprint 1 Sprint 5

Con

trib

utio

n (%

)

aer% anaer%

35

0

500

1000

1500

2000

2500

3000

3500

4000

4500

1 2 3 4 5

MT (VO2max = 49.6 mL/kg/min)

UT (VO2max = 36.4 mL/kg/min)

Work(J)

Sprint Number

*

Bishop and Edge (2006). EJAP. 97(4):373-379.

RSA & aerobic fitness?

36

0

5

10

15

20

25

30Aerobic (< LT)Interval (2 min @ ~ 80%VO2max: 1 min recovery)Interval (2 min @ ~ 90%VO2max: 1 min recovery)Interval (2 min @ ~ 100%VO2max: 1 min recovery)Interval (4-10 x 30-s all-out sprint: 4 min recovery)Small-sided gamesRepeated Sprint Training (matched work with interval)

Change in VO2max

(mL/kg/min)

Edge, Bishop et al. (2005). EJAP. 96:97-105.

How best to ↑ VO2max?

Edge & Bishop. (2008). Am J Phys. In Review. Bishop et al. (2008). Unpublished.Harmer et al. (2000). JAP. 89:1793-1803.Impellizzeri et al. (2006). IJSM. 27:483-492.

Edge & Bishop. (2006). JAP. 101:918-925.

14/12/2008

7

37

##77: Aerobic fitness plays a role in determining RSA(especially in untrained to moderately trained)

##88: If training intensity is > 50-60% VO2max, thentotal work seems to be more important thanintensity for improving VO2max

Applicazioni pratiche

38

Allenamento specifico vs generale?Allenamento specifico vs generale?

Impellizzeri et al. (2006). IJSM. 27:483-492.

0

5

10

15

20

25

30

35

VO2max (L/min) LT (km/h) Ekblom Test (s) High-intensity (s) Total Distance (m)

Cha

nge

(%)

Generic Training (90-95% VO2max)Small-sided Games

Coutts et al. (2004). AAESS Conference.

During soccer match

39

Match Characteristics:

1 – 5 hoursWork periods: 5-10 sRest periods: 10-20 s

Essempio Tennis

W:R ratio = 1:2 – 1:5

Fernandez. (2006). Brit. J. Sport. Med. 40:387-391. Kovacs. (2007). Sports Medicine. 37(3):1-11.

Too short to stimulateincreases in muscle buffer capacity

Too long to stimulateincreases in muscle buffer capacity

[La] = 2-8 mM

40

Training Characteristics:

12-30 minWork periods: > 20-30 s

Rest periods: ½ work time

Tennis training example

W:R ratio = 2:1[La] = 10-14 mM

41

##66: Tennis match play may not be the best way toimprove performance…

##77: Tennis drills can be modified to provide anappropriate stimulus to increase musclebuffer capacity

Key Points

42

InjuryIn most professional leagues, the best performing

teams use less players throughout the year.

Therefore:� maximise recovery� minimise injury risk

14/12/2008

8

43 44

ThanksCollaborators:Prof. Jacques Mercier (France)Dr Hans Edge (New Zealand)Dr Alberto Mendez-Villanueva (Qatar)Dr Claire Thomas (France)Dr Andy Marangou (Australia)Dr Matt Spencer (Norway)Dr Franco Impellizzeri (Switzerland)Dr Carlo Castagna (Italy)

Students:Cindy Davis (Australia)Kerry McGawley (UK)Tom Morris (France)Tom Schneiker (Australia)Nicole Ruch (Switzerland)

4545

Domande?