Individualization A re we doing it wrong?* Mladen Jovanovi 22 - - PowerPoint PPT Presentation

Individualization Are we doing it wrong?*

* Or at least not fully right

Mladen Jovanović 22 October 2014

✔ Steering ✔ Breaking ✖ Acceleration ✖ Top speed ✔ Acceleration ✔ Top speed ✖ Steering ✖ Breaking

1 2

3:05.75 3:05.75

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Fractal dimensions…

What to do with bottlenecks?

“Current” Readiness/State “Current” Readiness/State

HIT Conditioning

T est Pros Cons

1200-1500m TT 5-6miin TT [Shuttle arrangement] Simplest, shortest Pacing strategies No COD, intermittency VamEval – Beep T est Shuttles Beep T est No pacing issues CODs Longer duration Administration /

• rganization

No intermittency No speed “correction” CV/D’ Intervals 3min All-out run The most DIAGNOSTIC (CV and D’) Min 3 tests, pacing, no CODs, no intermittency 30-15IFT The most complete: CODs, intermittency Long duration, not really diagnostic, SWC/TE?

Sport/Training Specific Diagnostic

Pictures form papers by Martin Buchheit et al.

Group #1 MAS: 14 km/h Distance: 2x28m 100% MAS in shuttle 15:15 for 3x8min Group #2 MAS: 15 km/h Distance: 2x30m Group #3 MAS: 14 km/h Distance: 2x32m XXXXX XXXXX XXXXX

Strength Training

Test /Estimate1RM Prescribe training Retest and repeat

• 1. 3x5 85%
• 2. 3x5 77-87%
• 3. 3x4-6 85%

20 minutes to

• Finish all sets
• Do at least 5 sets
• 1. Test new 1RM
• 2. Increase for 1,25 to 5kg
• 3. Do “open sets” (e.g. 2x5 85%, 1x5+ 85%)

Load%levels% %1RM% %%Exer1on%Levels%%% #%Reps% %1RM% %%Exer1on%Levels%%% Max$ Exer(on$ (ME)$ Near$Max$Exer(on$ $(NME)$ Hard$Exer(on$ (HE)$ Medium$Hard$Exer(on$ (MHE)$ Max$ Exer(on$ (ME)$ Near$Max$Exer(on$ $(NME)$ Hard$Exer(on$ (HE)$ Medium$Hard$Exer(on$ (MHE)$

Heavy+$ 100%$ 1$ $ $ $ $ $ $ 1$ 100%$ 100%$ 95%$ 92%$ 89%$ 86%$ 83%$ 81%$ 95%$ 2$ 1$ $ $ $ $ $ 2$ 95%$ 95%$ 92%$ 89%$ 86%$ 83%$ 81%$ 79%$ 92%$ 3$ 2$ 1$ $ $ $ $ 3$ 92%$ 92%$ 89%$ 86%$ 83%$ 81%$ 79%$ 77%$ Heavy$ 89%$ 4$ 3$ 2$ 1$ $ $ $ 4$ 89%$ 89%$ 86%$ 83%$ 81%$ 79%$ 77%$ 75%$ 86%$ 5$ 4$ 3$ 2$ 1$ $ $ 5$ 86%$ 86%$ 83%$ 81%$ 79%$ 77%$ 75%$ 73%$ 83%$ 6$ 5$ 4$ 3$ 2$ 1$ $ 6$ 83%$ 83%$ 81%$ 79%$ 77%$ 75%$ 73%$ 71%$ 81%$ 7$ 6$ 5$ 4$ 3$ 2$ 1$ 7$ 81%$ 81%$ 79%$ 77%$ 75%$ 73%$ 71%$ 70%$ Medium$ 79%$ 8$ 7$ 6$ 5$ 4$ 3$ 2$ 8$ 79%$ 79%$ 77%$ 75%$ 73%$ 71%$ 70%$ 68%$ 77%$ 9$ 8$ 7$ 6$ 5$ 4$ 3$ 9$ 77%$ 77%$ 75%$ 73%$ 71%$ 70%$ 68%$ 67%$ 75%$ 10$ 9$ 8$ 7$ 6$ 5$ 4$ 10$ 75%$ 75%$ 73%$ 71%$ 70%$ 68%$ 67%$ 65%$ 73%$ 11$ 10$ 9$ 8$ 7$ 6$ 5$ 11$ 73%$ 73%$ 71%$ 70%$ 68%$ 67%$ 65%$ 64%$ 71%$ 12$ 11$ 10$ 9$ 8$ 7$ 6$ 12$ 71%$ 71%$ 70%$ 68%$ 67%$ 65%$ 64%$ 63%$ Light$ 70%$ 13$ 12$ 11$ 10$ 9$ 8$ 7$ 13$ 70%$ 70%$ 68%$ 67%$ 65%$ 64%$ 63%$ 62%$ 68%$ 14$ 13$ 12$ 11$ 10$ 9$ 8$ 14$ 68%$ 68%$ 67%$ 65%$ 64%$ 63%$ 62%$ 61%$ 67%$ 15$ 14$ 13$ 12$ 11$ 10$ 9$ 15$ 67%$ 67%$ 65%$ 64%$ 63%$ 62%$ 61%$ $ 65%$ 16$ 15$ 14$ 13$ 12$ 11$ 10$ 16$ 65%$ 65%$ 64%$ 63%$ 62%$ 61%$ $ $ 64%$ 17$ 16$ 15$ 14$ 13$ 12$ 11$ 17$ 64%$ 64%$ 63%$ 62%$ 61%$ $ $ $ 63%$ 18$ 17$ 16$ 15$ 14$ 13$ 12$ 18$ 63%$ 63%$ 62%$ 61%$ $ $ $ $ 62%$ 19$ 18$ 17$ 16$ 15$ 14$ 13$ 19$ 62%$ 62%$ 61%$ $ $ $ $ $ 61%$ 20$ 19$ 18$ 17$ 16$ 15$ 14$ 20$ 61%$ 61%$ $ $ $ $ $ $

Mike Tuchscherer’s RPE scale Training 3x5 @8 RPE 1x2 @9 RPE 3x85% @8 RPE 1x90% @9 RPE

Pre Training 0-15min

• Individual warm-up (foam roll, mobility, prehab)

Training Warm-up 15min

• Dynamic warm-up
• Specific warm-up with barbell (barbell complex)

Part A: 18min to complete

• A1. Block snatch, start w/empty bar, ramp up to “heavy” 2 (min 5 sets)
• A2. Hip flex stretch, rocking 20sec/side
• A3. Pecs/shoulder mobility with stick (javelin complexes)

Part B: 12min to complete

• B1. Bench press, 77, 80, 83% x 4-6 reps (last set 5+)
• B2. Inverted Row on Rings 6-8 reps at medium exertion (5 reps in the tank)
• B3. Side bridge hold w/20kg plate for 20-30sec L/R
• B4. Hip/SL bridge on box for 5x6sec hold L/R

Part C: 10 min to complete

• C1. Back squat with 2sec hold, 75, 77, 80% x 3-5 reps
• C2. Palloff press 5x6 sec L/R
• C3. Shoulder external rotation 12-15 reps at easy exertion (5+ reps in the tank)