Interval Training Part 1 3/2 | Dean Golich

Dean Golich

Optimized Prescription

2

Dean Golich

Range and limits

3

Dean Golich

Aerobic Tracking

4

Dean Golich

Fatigue Resistance

5

Dean Golich

PD after KJ of work

6

Dean Golich

DID YOU GET VOLUME OF INTENSITY RIGHT?

7

Dean Golich

Targeted Physiological Systems

8

Dean Golich

Metabolic

• Splitting of stored Phosphagens

• Non-aerobric breakdown of Carbohydrate

(glycolytic)

• Breakdown of carbohydrates and fats aerobically

– Contribution of 3 systems

– Neuromuscular load

– musculoskeletal strain

9

Dean Golich

Target Training

10

Dean Golich

Physiological Adaptations

11

Dean Golich

Fuel For Interval Time

12

Dean Golich

Fuel With Intensity and Time

13

Dean Golich

High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin

Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338

14

Dean Golich

Interval Training/High Intensity

Interval Training

Alternating Periods of Relatively

Intense Exercise Interspersed by

Periods of Complete Rest or Lower

Intensity Exercise for Recovery (Martin

Gibala)

15

Dean Golich

Indication of Endurance Capacity

(Mitochondria)

16

Dean Golich

Buffering Capacity

17

Dean Golich

Recovery from Shorter HIT

• Skeletal muscle phosphocreatine recovery in exercise-trained

humans is dependent on O2 availability

Luke J. Haseler, Michael C. Hogan and Russell S. Richardson J Appl

Physiol 86:2013-2018, 1999

18

Dean Golich

General Interval Design

19

Dean Golich 20

Dean Golich 21

Dean Golich

22

Dean Golich

23

High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin

Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338

Dean Golich

Individual Variability

24

Dean Golich

Correlations of individual responses following 3 weeks of END and SIT.

Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790

Dean Golich

Fig 4. Individual patterns of response following three weeks of training.

Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790

Dean Golich

Interval Structure “Reality”

27

Dean Golich

• The Effect of Different High-Intensity Periodization Models on Endurance Adaptations

• KYSTEIN SYLTA1, ESPEN TKNNESSEN2, DANIEL HAMMARSTRO¬M3, JKRGEN DANIELSEN4, KNUT SKOVERENG4,TROELS RAVN1, BENT R. RKNNESTAD3,

KYVIND SANDBAKK4, and STEPHEN SEILER1 28

Dean Golich

Different Interval Training on TT Performance

TABLE 1. A summary of the five

interval-training protocols.

Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 29

Effects of different interval-training

programs on cycling time-trial

performance

STEPTO, NIGEL K.; HAWLEY, JOHN

A.; DENNIS, STEVEN C.; HOPKINS,

WILL G.

Medicine & Science in Sports &

Exercise. 31(5):736-741, May 1999.

doi:

Dean Golich

Percentage Change in 40km TT

Figure 2-Percentage change in 40-km

time-trial speed (upper panel), peak

sustained power output (middle panel),

and 25-kJ sprint power (lower panel)

after the five interval-training programs.

Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 30

Effects of different interval-training

programs on cycling time-trial

performance

STEPTO, NIGEL K.; HAWLEY, JOHN

A.; DENNIS, STEVEN C.; HOPKINS,

WILL G.

Medicine & Science in Sports &

Exercise. 31(5):736-741, May 1999.

doi:

Dean Golich 31

High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin

Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338

Dean Golich 32

High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin

Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338

Intensity

Duration

Recovery Intensity

Dean Golich

12x50/10 110% Mftp 12min

10x4020 120% Mftp 10min

8x30/30 150% Mftp 8min

33

Dean Golich

Q&A

Email info@wko4.com

34