USING DATA TO IMPROVE METABOLIC SPECIFICITY AND CONDITIONING FOR - PowerPoint PPT Presentation

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STUDY RESULTS • VO ₂ peak significantly correlated to Second Gate Decrement (%) - Aerobic contribution during shift ;q IH s {, • VO ₂ peak not significantly correlated to First E1) o L U Gate or Total Course Decrement (%), but o o o trending l, t! u ! - PCr pathway robust against fatigue .E o I 6, ‣ Recovery > 21 seconds t. ttt ‣ First Gate approx. 10 -11 seconds maximal output .0 First Gate Second Gate Total Course Rehtive t02peak (ml lkg /min) Decrement (%) Decrement (%) Decrement (%) R ₂ Linear = 0.097 Relative VO ₂ peak -.114 -.311 -.170 (ml/kg/min) p = 0.458 p = 0.038 p = 0.263 Absolute VO ₂ peak -.080 -.354 -.193 (ml/min) p = 0.600 p = 0.017 p = 0.204 Final Stage -.344 -.461 -.408 Completed p = 0.021 p = 0.001 p = 0.005 Friday, July 17, 2015

DOES THIS STUDY CONFIRM OR CHALLENGE WHAT WE THINK WE KNOW ABOUT TSM? Friday, July 17, 2015

Is that it? ↑ VO ₂ peak = ↓ Fatigue = ↑ Performance Friday, July 17, 2015

Is that it? ↑ VO ₂ peak = ↓ Fatigue = ↑ Performance Of course not! Friday, July 17, 2015

Is that it? ↑ VO ₂ peak = ↓ Fatigue = ↑ Performance Of course not! Friday, July 17, 2015

WHAT’S THE DANGER OF LOOKING ONLY AT A PEAK VALUE? Friday, July 17, 2015

UNDERSTANDING METABOLIC RESPONSE TO EXERCISE vo2 vcQz al Gas Exchange Threshold (GET) Method: ,ltJr4t1fi * I • Allows for a better “dynamic” understanding #.iF • Uses intersection point to estimate ventilatory threshold Positives: J.F .{f • Gives a real time view of energy system integration • Allows for interpretation of efficiency at differing work loads • Enables a coach to identify weak links in energy system chain Time (Mid 5 of 7, AT V02 Max AT V02 Max YE BTPS (L/nin) Time (min) 2:35 6:48 64.5 130.4 VTBTPS (L) Work (Watts) 87 2.54 3.45 3 vtltc("/") VCO2 (Umin) 2.t9 4.48 Vd/Vt - est 0.14 0.09 Wasserman, Stringer, Casaburi, Koike, & Cooper, 1994 VO2 (L/rnin) 2.48 4.08 RER YE/VCO2 29 0.88 1.10 29 VO2 (ml,lkgtmin) 28.8 YE/VO2 32 47.3 26 Friday, July 17, 2015 VO2IIIR (nUbea0 t7 23 sysBP (nmllg) HR(BPM) t45 176 diaBP (nmHg) RetePrsPd SBP*HR/100 BoryPE

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 CO ₂ limit 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 CO ₂ limit 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 CO ₂ limit 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 Sub VT Work Capacity 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 CO ₂ limit 4800 4800 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 Sub VT Work Capacity 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Gas Exchange Threshold (GET) 6000 6000 5400 5400 CO ₂ limit 4800 4800 Maximal Work Capacity 4200 4200 VT 3600 3600 3000 3000 2400 2400 1800 1800 Sub VT Work Capacity 1200 1200 AB 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) VO ! (ml/min) CO ! (ml/min) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE ‘Anaerobic’ Athlete 6000 6000 5400 5400 This athlete has a... 4800 4800 • Low sub ventilatory work capacity 4200 4200 3600 3600 • Average contractile efficiency 3000 3000 2400 2400 • Average stroke volume 1800 1800 1200 1200 600 600 This athlete will... 0 0 • Perform well at high intensity, short 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) duration activity (non-repetitive) • Slow to fatigue at outputs above ventilatory threshold • Have high anaerobic power output • Take long periods of time (>5min) to recover from maximal exertion bouts Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE ‘Aerobic’ Athlete This athlete has... 6000 6000 5400 5400 • High sub ventilatory work capacity 4800 4800 4200 4200 • Good contractile efficiency of the 3600 3600 heart 3000 3000 2400 2400 • Large stroke volume 1800 1800 1200 1200 • Poor resistance to fatigue 600 600 0 0 This athlete will... 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Perform well at long distance, low intensity activity • Fatigue quickly at outputs above ventilatory threshold • Have low anaerobic power output • Recover quickly after maximal exertion (O ₂ off-kinetics) Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Team-Sport Athlete 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • No one I am aware of has ever looked at a “typical” GET profile for team-sport athletes • How do the metabolic pathways of these athletes work to meet energy demand? Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE ? Team-Sport Athlete 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • No one I am aware of has ever looked at a “typical” GET profile for team-sport athletes • How do the metabolic pathways of these athletes work to meet energy demand? Friday, July 17, 2015

METABOLIC RESPONSE (GET) Athlete B vo2 vco2 RQ REE al • Aerobic Base = 2:53 1.5 3150e • Ventilatory Threshold = 11:05 4.s#140 • VO ₂ peak (min) = 11:23 • Total Time (Efficiency) = 11:36 • VO ₂ peak = 46.1 ml/kg/min v o 2 R E E vco2 RQ al f ++ 6 Time (Mid 5 of 4 Events User-Defined Windows Exclusions Athlete A End Start GX Tes Start 0:00 , r lzl2 Start Exercis .j AT l:57 t ' • Aerobic Base = 1:57 tt !.1 8:36 RC l0:03 End GX Test 080 I • Ventilatory Threshold = 3:56 .l|5 I ! • VO ₂ peak (min) = 8:50 r' 3 i +f! • Total Time (Efficiency) = 10:03 6 • VO ₂ peak = 44.9 ml/kg/min Time (Mid 5 of 4 Events User-Delincd Windows Exclusions 0 : 0 0 Start S t r r t S t s r t End GX T e s t End l : 1 5 Start E x e r c i s e Friday, July 17, 2015 2 : 5 3 AT 1 1 : 0 5 R C 1 1 : 3 6 Start R e c o v e r 1 1 : 3 6 GX E n d T e s t . {* r: r!

WHO’S BETTER ON THE ICE? Athlete A Athlete B • Aerobic Base (min) = 2:53 Aerobic Base (min) = 1:57 • Ventilatory Threshold (min) = 3:56 Ventilatory Threshold (min) = 11:05 • • • VO ₂ peak (min) = 8:50 VO ₂ peak (min) = 11:23 • • Total Time (Efficiency) = 10:03 • Total Time (Efficiency) = 11:36 • VO ₂ peak = 44.9 ml/kg/min • VO ₂ peak = 46.1 ml/kg/min Friday, July 17, 2015

WHO’S BETTER ON THE ICE? Athlete A Athlete B • Aerobic Base (min) = 2:53 Aerobic Base (min) = 1:57 • Ventilatory Threshold (min) = 3:56 Ventilatory Threshold (min) = 11:05 • • • VO ₂ peak (min) = 8:50 VO ₂ peak (min) = 11:23 • • Total Time (Efficiency) = 10:03 • Total Time (Efficiency) = 11:36 • VO ₂ peak = 44.9 ml/kg/min • VO ₂ peak = 46.1 ml/kg/min They’re the same! Fatigue Index = 6% Friday, July 17, 2015

WHAT DOES THIS MEAN? Friday, July 17, 2015

WHAT DOES THIS MEAN? • No standard GET for team-sport athletes • Implies that every aspect of metabolic profile contributes to performance • Athlete’s metabolic system can adapt in multiple ways to meet energy demand • Identifying weak link in athletes metabolic chain could lead to improved performance Friday, July 17, 2015

Is that it? ↑ VO ₂ peak + ↑ VT + ↑ CO ₂ Limit = ↑ Work Capacity + ↓ Fatigue = ↑ Performance Friday, July 17, 2015

Is that it? ↑ VO ₂ peak + ↑ VT + ↑ CO ₂ Limit = ↑ Work Capacity + ↓ Fatigue = ↑ Performance Nope, but getting close! Friday, July 17, 2015

METABOLIC RESPONSE TO EXERCISE Bishop and Spencer (2004) VO ₂ peak • Compared two groups (team-sport athletes versus endurance-trained athletes) who were homogenous with respect to VO ₂ peak • Found that total work and power decrement in RSA test were higher for team-sport athletes Glaister et al. (2007) • Found 6 weeks of endurance training (70% of VO ₂ peak) resulted in a 5.3% increase in VO ₂ peak • No significant effect on measures of fatigue during an RSA test (20 x 5 second sprints with 10 seconds passive recovery) Fatigue • Suggests that factors in addition to VO ₂ peak are important to RSA performance Friday, July 17, 2015

VO ₂ KINETICS (EFFICIENCY) e n - e e , d - Bearden et al. (2005) Friday, July 17, 2015

VO ₂ KINETICS Training Goals: • Increase slope of the line for fast component • Decrease amplitude of slow component; improve efficiency at high work rates Friday, July 17, 2015

DO VO ₂ KINETICS MATTER? Rampinini et al. (2009) Table 2. Correlation coefficients between repeated-sprint ability test scores (RSA best , RSA mean , and RSA dec ) and physiological responses to high-intensity, intermittent test and cardiorespiratory measurements ( N = 23). ˙ O 2 max (mL � kg –1 � min –1 ) HIT [H+] (mmol � L –1 ) HIT ½ HC0 3 � (mmol � L –1 ) � HIT [La–] (mmol � L –1 ) t 1 (s) V Correlation coefficients RSA best (s) 0.01 (–0.34 to 0.36) 0.. 12 (–0.24 to 0.45) 0.03 (–0.33 to 0.38) 0.. 09 (–0.27 to 0.43) 0.14 (–0.22 to 0.47) RSA mean (s) 0.61* (0.33 to 0.79) –0.. 71* (0.48 to 0.85) 0.66* (0.40 to 0.82) –0.. 45* (–0.12 to –0.69) 0.62* (0.34 to 0.80) RSA dec (%) 0.73* (0.51 to 0.86) –0.. 75* (–0.54 to –0.87) 0.77* (0.57 to 0.88) –0.. 65* (–0.39 to –0.82) 0.62* (0.34 to 0.80) Semipartial correlations RSA dec (%) 0.77* (0.57 to 0.88) –0.. 83* (–0.68 to –0.91) 0.81* (0.64 to 0.90) –0.. 66* (–0.40 to –0.82) 0.70* (0.46 to 0.84) Note: Semipartial correlations using best sprint time in the repeated-sprint ability test as a controlled variable between repeated-sprint ability percent de- Results suggest that faster VO ₂ kinetics and the ability to buffer H ⁺ during high-intensity intermittent activity are important characteristics for team-sport athletes. Rampinini et al. (2009) Friday, July 17, 2015

DO VO ₂ KINETICS MATTER? Table 1. Differences between professional and amateur soccer players in performance measures from the repeated-sprint ability test, physiological responses during high- Professional and amateur players intensity, intermittent test, and cardiorespiratory measurements. VO ₂ peak (p = 0.227) have same Professional Amateur ( N = 12) ( N = 11) p value d value RSA Professional players had: RSA best (s) 6.86±0.13 6.97±0.15 0.075 0.74 (moderate) RSA mean (s) 7.17±0.09 7.41±0.19 0.001 1.30 (large) RSA dec (%) 4.5±1.9 6.0±1.9 0.064 0.77 (moderate) 1) Significantly faster O ₂ Kinetics ( ᾁ ₁ ) HIT (p = 0.019) HIT [H+] (mmol � L –1 ) 46.5±5.3 52.2±3.4 0.007 1.06 (large) HIT [HCO3 – ] (mmol � L –1 ) 20.1±2.1 17.7±1.7 0.006 1.09 (large) 2) Significantly faster average sprint HIT [La - ] (mmol � L –1 ) 5.7±1.5 8.2±2.2 0.004 1.13 (large) HIT HRmean (% of max) 87.4±3.8 87.6±4.5 0.887 0.06 (trivial) times (RSAmean) (p = 0.001) HIT RPE (CR10) 4.4±0.7 6.4±1.0 <0.001 1.48 (large) Cardiorespiratory measurements 3) Reduced level of fatigue (RSAdec) ˙ O 2 max (mL � kg –1 � min –1 ) V 58.5 ±4.0 56.3 ±4.5 0.227 0.51 (moderate) Amplitude (mL � min –1 ) 2519 ±211 2511 ±329 0.949 0.03 (trivial) t (s) 27.2 ±3.5 32.3 ±6.0 0.019 0.95 (large) Note: d , effect size; RSA, repeated-sprint ability; dec, decrement; HIT, high-intensity, intermit- “Professional players had a lower La ⁻ , lower H ⁺ , and higher HCO ₃⁻ response to HITT, suggesting a lower anaerobic contribution (higher aerobic contribution) and (or) a better buffering capacity compared to amateur players.” Rampinini et al. (2009) Friday, July 17, 2015

DO VO ₂ KINETICS MATTER? Table 1. Differences between professional and amateur soccer players in performance measures from the repeated-sprint ability test, physiological responses during high- Professional and amateur players intensity, intermittent test, and cardiorespiratory measurements. VO ₂ peak (p = 0.227) have same Professional Amateur ( N = 12) ( N = 11) p value d value RSA Professional players had: RSA best (s) 6.86±0.13 6.97±0.15 0.075 0.74 (moderate) RSA mean (s) 7.17±0.09 7.41±0.19 0.001 1.30 (large) RSA dec (%) 4.5±1.9 6.0±1.9 0.064 0.77 (moderate) 1) Significantly faster O ₂ Kinetics ( ᾁ ₁ ) HIT (p = 0.019) HIT [H+] (mmol � L –1 ) 46.5±5.3 52.2±3.4 0.007 1.06 (large) HIT [HCO3 – ] (mmol � L –1 ) 20.1±2.1 17.7±1.7 0.006 1.09 (large) 2) Significantly faster average sprint HIT [La - ] (mmol � L –1 ) 5.7±1.5 8.2±2.2 0.004 1.13 (large) HIT HRmean (% of max) 87.4±3.8 87.6±4.5 0.887 0.06 (trivial) times (RSAmean) (p = 0.001) HIT RPE (CR10) 4.4±0.7 6.4±1.0 <0.001 1.48 (large) Cardiorespiratory measurements 3) Reduced level of fatigue (RSAdec) ˙ O 2 max (mL � kg –1 � min –1 ) V 58.5 ±4.0 56.3 ±4.5 0.227 0.51 (moderate) Amplitude (mL � min –1 ) 2519 ±211 2511 ±329 0.949 0.03 (trivial) t (s) 27.2 ±3.5 32.3 ±6.0 0.019 0.95 (large) Note: d , effect size; RSA, repeated-sprint ability; dec, decrement; HIT, high-intensity, intermit- “Professional players had a lower La ⁻ , lower H ⁺ , and higher HCO ₃⁻ response to HITT, suggesting a lower anaerobic contribution (higher aerobic contribution) and (or) a better buffering capacity compared to amateur players.” Rampinini et al. (2009) Friday, July 17, 2015

DO VO ₂ KINETICS MATTER? Table 1. Differences between professional and amateur soccer players in performance measures from the repeated-sprint ability test, physiological responses during high- Professional and amateur players intensity, intermittent test, and cardiorespiratory measurements. VO ₂ peak (p = 0.227) have same Professional Amateur ( N = 12) ( N = 11) p value d value RSA Professional players had: RSA best (s) 6.86±0.13 6.97±0.15 0.075 0.74 (moderate) RSA mean (s) 7.17±0.09 7.41±0.19 0.001 1.30 (large) RSA dec (%) 4.5±1.9 6.0±1.9 0.064 0.77 (moderate) 1) Significantly faster O ₂ Kinetics ( ᾁ ₁ ) HIT (p = 0.019) HIT [H+] (mmol � L –1 ) 46.5±5.3 52.2±3.4 0.007 1.06 (large) HIT [HCO3 – ] (mmol � L –1 ) 20.1±2.1 17.7±1.7 0.006 1.09 (large) 2) Significantly faster average sprint HIT [La - ] (mmol � L –1 ) 5.7±1.5 8.2±2.2 0.004 1.13 (large) HIT HRmean (% of max) 87.4±3.8 87.6±4.5 0.887 0.06 (trivial) times (RSAmean) (p = 0.001) HIT RPE (CR10) 4.4±0.7 6.4±1.0 <0.001 1.48 (large) Cardiorespiratory measurements 3) Reduced level of fatigue (RSAdec) ˙ O 2 max (mL � kg –1 � min –1 ) V 58.5 ±4.0 56.3 ±4.5 0.227 0.51 (moderate) Amplitude (mL � min –1 ) 2519 ±211 2511 ±329 0.949 0.03 (trivial) t (s) 27.2 ±3.5 32.3 ±6.0 0.019 0.95 (large) Note: d , effect size; RSA, repeated-sprint ability; dec, decrement; HIT, high-intensity, intermit- “Professional players had a lower La ⁻ , lower H ⁺ , and higher HCO ₃⁻ response to HITT, suggesting a lower anaerobic contribution (higher aerobic contribution) and (or) a better buffering capacity compared to amateur players.” Rampinini et al. (2009) Friday, July 17, 2015

OK, VO ₂ KINETICS MATTER -- GREAT! BUT ARE KINETICS TRAINABLE? Friday, July 17, 2015

ARE VO ₂ KINETICS TRAINABLE? Bailey et al. (2009) • Purpose: Examine the effects of different training modalities on VO ₂ kinetics and muscle deoxygenation - Measured as deoxyhemoglobin concentration (HHb) via NIRS • Goal: Find the “optimal” training strategy to elicit improvements in VO ₂ kinetics • Population: 24 subjects broken into three groups: - Repeated Sprint Training (RST) - six sessions of 4 to 7 30-second bike sprints (Wingate) - Endurance Training (ET)- work matched cycling at 70% VO ₂ peak - Control (C) Friday, July 17, 2015

ARE VO ₂ KINETICS TRAINABLE? Results for RST Group: • VO ₂ kinetics were accelerated for both moderate (Pre: 28 ± 8, Post: 21 ± 8 s; p < 0.05) and severe exercise (Pre: 29 ± 5, Post: 23 ± 5 s; p < 0.05) • Exercise tolerance was improved by 53% (Pre: 700 ± 234, Post: 1,074 ± 431 s; p < 0.05) during step exercise test VO ₂ response to a step increment from an unloaded baseline to sever-intensity work rate; RSA (top) and ET (bottom). Pre responses are shown as open circles, and the Post responses are shown as solid squares. Bailey et al. (2009) ˙ Fig. 1. Pulmonary oxygen uptake (V ) response to a step increment from an Friday, July 17, 2015

ARE VO ₂ KINETICS TRAINABLE? Results for RST Group (con’t): • HHb kinetics were speeded, and the amplitude of the HHb response was increased during both moderate and sever exercise (p < 0.05) - Suggest improvement in muscle fractional O ₂ extraction • O ₂ deficit was significantly reduced at moderate intensities (Pre: 0.45 ± 0.10, Post: 0.36 ± 0.10 liter; p < 0.05) • Non of these parameters were significantly altered in ET or C groups Fig. 4. Muscle HHb response to a step increment from an unloaded baseline Friday, July 17, 2015

What would happen if an athlete had it all? Ideal Team-Sport Athlete 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) Friday, July 17, 2015

How would you train to achieve that? How do we train now? Friday, July 17, 2015

CURRENT GENERAL PREPARATION PHASE (GPP) MODEL Friday, July 17, 2015

CURRENT GENERAL PREPARATION PHASE (GPP) MODEL What Coaches Agree On: • Goal - Develop Oxidative Capacity - Develop Aerobic Capacity - Develop Work Capacity • High Volume Friday, July 17, 2015

CURRENT GENERAL PREPARATION PHASE (GPP) MODEL What Coaches Disagreed On: • Block Length: - 2 to 6 weeks • Intensity: What Coaches Agree On: - Heart rate at work and rest • Goal • Duration: - Develop Oxidative Capacity - 30 to 90 minutes - Develop Aerobic Capacity • Loading: - Develop Work Capacity - 30-60% 1-RM • High Volume • Method of application: - Cardio - Complexes - Circuits - Bodybuilding Friday, July 17, 2015

PLAYER SPECIFIC CONDITIONING PHASE (PSCP) • P .S.C.P . Method - Stands for Pull - Stretch - Climb - Push - Based on needs analysis of the athlete - Customizable by sport, position, and/or athlete - Develops entire metabolic system • Maximizes pathway energy contribution • Optimizes energy pathway integration / synchronization Friday, July 17, 2015

P . S.C.P . Block II Block I Goal: Goal: • VO ₂ Kinetics • General Work Capacity - Increase rate of O ₂ response from - Improve sub VT work capacity rest to maximal effort - Increase Ventilatory Threshold - Improve coordination/integration of - Raise CO ₂ Limit and improves metabolic response anaerobic work capacity Physiological Focus: - Increase VO ₂ peak • Peripheral and localized muscular structures Physiological Focus: - Increase mitochondrial density • Central and peripheral cardiovascular - Rate of O ₂ extraction structure - Increase levels of rate limiting enzymes - Heart - Lungs ‣ Ex. Creatine Kinase - Capillaries Duration: Duration: • 2 to 3 weeks • 1 to 3 Weeks Friday, July 17, 2015

P .S.C.P . METHOD: BLOCK I ‘BUILD THE ENGINE’ Friday, July 17, 2015

METABOLIC PUSH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Less CO ₂ (ml/min) exhaled than at previous equivalent rates of O ₂ consumption • More efficient utilizing O ₂ for energy production • Places less stress on glycolytic pathway during high intensity, repeated exercise Friday, July 17, 2015

METABOLIC PUSH 6000 6000 5400 5400 4800 4800 4200 4200 Push Line 3600 3600 Out 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Less CO ₂ (ml/min) exhaled than at previous equivalent rates of O ₂ consumption • More efficient utilizing O ₂ for energy production • Places less stress on glycolytic pathway during high intensity, repeated exercise Friday, July 17, 2015

METABOLIC PUSH 6000 6000 5400 5400 4800 4800 4200 4200 Push Line 3600 3600 Out 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Less CO ₂ (ml/min) exhaled than at previous equivalent rates of O ₂ consumption • More efficient utilizing O ₂ for energy production • Places less stress on glycolytic pathway during high intensity, repeated exercise Friday, July 17, 2015

METABOLIC PUSH 6000 6000 5400 5400 4800 4800 4200 4200 Push Line 3600 3600 Out 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Less CO ₂ (ml/min) exhaled than at previous equivalent rates of O ₂ consumption • More efficient utilizing O ₂ for energy production • Places less stress on glycolytic pathway during high intensity, repeated exercise Friday, July 17, 2015

METABOLIC PUSH Training Parameters 6000 6000 • Intensity: 5400 5400 Aerobic base pace - 4800 4800 65 to 70% heart rate max 4200 4200 - Push Line 3600 3600 (covers 85% of athletes) Out • Duration: 3000 3000 Continuous - 2400 2400 ‣ 20 to 45 minutes 1800 1800 1200 1200 • Mode (Weight Training): 600 600 Circuit Training - 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 ‣ Unilateral movements Time (Intensity) ‣ Pace dictated by HR ‣ Alternate compound/ • Less CO ₂ (ml/min) exhaled than at previous isolation equivalent rates of O ₂ consumption • Mode (Conditioning):* • More efficient utilizing O ₂ for energy production Rowing - • Places less stress on glycolytic pathway during high Running - Biking - intensity, repeated exercise * For some larger athletes this may be walking on a treadmill (i.e. Football Lineman) Friday, July 17, 2015

METABOLIC CLIMB 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Able to perform work at higher intensities without fatigue (assuming glycogen stores sufficient) • Reduces negative effect of active recovery • Onset of fatigue during high intensity, repeated exercise is delayed; faster recovery between bouts Friday, July 17, 2015

METABOLIC CLIMB 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 Climb Up the 2400 2400 O ₂ Line 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Able to perform work at higher intensities without fatigue (assuming glycogen stores sufficient) • Reduces negative effect of active recovery • Onset of fatigue during high intensity, repeated exercise is delayed; faster recovery between bouts Friday, July 17, 2015

METABOLIC CLIMB 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 Climb Up the 2400 2400 O ₂ Line 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Able to perform work at higher intensities without fatigue (assuming glycogen stores sufficient) • Reduces negative effect of active recovery • Onset of fatigue during high intensity, repeated exercise is delayed; faster recovery between bouts Friday, July 17, 2015

METABOLIC CLIMB 6000 6000 5400 5400 4800 4800 4200 4200 X 3600 3600 3000 3000 Climb Up the 2400 2400 O ₂ Line 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Able to perform work at higher intensities without fatigue (assuming glycogen stores sufficient) • Reduces negative effect of active recovery • Onset of fatigue during high intensity, repeated exercise is delayed; faster recovery between bouts Friday, July 17, 2015

METABOLIC CLIMB 6000 6000 5400 5400 4800 4800 4200 4200 X 3600 3600 3000 3000 Climb Up the 2400 2400 O ₂ Line 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Able to perform work at higher intensities without fatigue (assuming glycogen stores sufficient) • Reduces negative effect of active recovery • Onset of fatigue during high intensity, repeated exercise is delayed; faster recovery between bouts Friday, July 17, 2015

METABOLIC CLIMB Training Parameters 6000 6000 • Intensity: 5400 5400 4800 4800 Ventilatory Threshold - 4200 4200 80 to 85% heart rate max - X 3600 3600 • Duration: 3000 3000 Climb Up the Long Intervals - 2400 2400 O ₂ Line ‣ 6 to 8 minutes @ VT/2-3 1800 1800 1200 1200 minutes at AB (65% HR) 600 600 ‣ Repeat 2-4 times 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 • Mode (Weight Training): Time (Intensity) Isometric Circuit Training - • Able to perform work at higher intensities without ‣ 65-70% 1-RM ‣ 30-second sets fatigue (assuming glycogen stores sufficient) • Mode (Conditioning): • Reduces negative effect of active recovery Rowing - • Onset of fatigue during high intensity, repeated Running - exercise is delayed; faster recovery between bouts Biking - Friday, July 17, 2015

METABOLIC STRETCH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improving the aerobic capacity (VO ₂ peak) • Less metabolite accumulated during high-intensity exercise • Improves efficiency of system, clearing metabolite during maximal exercise; reduced fatigue Friday, July 17, 2015

METABOLIC STRETCH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Stretch the 1800 1800 Lines 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improving the aerobic capacity (VO ₂ peak) • Less metabolite accumulated during high-intensity exercise • Improves efficiency of system, clearing metabolite during maximal exercise; reduced fatigue Friday, July 17, 2015

METABOLIC STRETCH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Stretch the 1800 1800 Lines 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improving the aerobic capacity (VO ₂ peak) • Less metabolite accumulated during high-intensity exercise • Improves efficiency of system, clearing metabolite during maximal exercise; reduced fatigue Friday, July 17, 2015

METABOLIC STRETCH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Stretch the 1800 1800 Lines 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improving the aerobic capacity (VO ₂ peak) • Less metabolite accumulated during high-intensity exercise • Improves efficiency of system, clearing metabolite during maximal exercise; reduced fatigue Friday, July 17, 2015

METABOLIC STRETCH 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Stretch the 1800 1800 Lines 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improving the aerobic capacity (VO ₂ peak) • Less metabolite accumulated during high-intensity exercise • Improves efficiency of system, clearing metabolite during maximal exercise; reduced fatigue Friday, July 17, 2015

METABOLIC STRETCH Training Parameters 6000 6000 • Intensity: 5400 5400 VO ₂ peak - 4800 4800 95 to 100% heart rate max 4200 4200 - 3600 3600 • Duration: 3000 3000 Short Intervals - 2400 2400 ‣ 2 to 4 minutes @ VO ₂ peak / Stretch the 1800 1800 Lines 1-3 minutes at AB (65% HR) 1200 1200 ‣ Repeat 3-4 times 600 600 0 0 • Mode (Weight Training): 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) Escalating Density Training (EDT) - ‣ Compound Movements • Improving the aerobic capacity (VO ₂ peak) ‣ Active metabolic recovery • Less metabolite accumulated during high-intensity • Mode (Conditioning): exercise Game Speed conditioning* - Plate Circuits* - • Improves efficiency of system, clearing metabolite Running - during maximal exercise; reduced fatigue * Available, free, on XLathlete.com Friday, July 17, 2015

METABOLIC PULL 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improves overall work capacity; significantly greater improvement at high work intensities ( ≥ VO ₂ peak) • Delays onset of metabolite accumulation; Ventilatory Threshold • Improved intensity tolerance Friday, July 17, 2015

METABOLIC PULL 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Pull Lines Out 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improves overall work capacity; significantly greater improvement at high work intensities ( ≥ VO ₂ peak) • Delays onset of metabolite accumulation; Ventilatory Threshold • Improved intensity tolerance Friday, July 17, 2015

METABOLIC PULL 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Pull Lines Out 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improves overall work capacity; significantly greater improvement at high work intensities ( ≥ VO ₂ peak) • Delays onset of metabolite accumulation; Ventilatory Threshold • Improved intensity tolerance Friday, July 17, 2015

METABOLIC PULL 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Pull Lines Out 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improves overall work capacity; significantly greater improvement at high work intensities ( ≥ VO ₂ peak) • Delays onset of metabolite accumulation; Ventilatory Threshold • Improved intensity tolerance Friday, July 17, 2015

METABOLIC PULL 6000 6000 5400 5400 4800 4800 4200 4200 3600 3600 3000 3000 2400 2400 Pull Lines Out 1800 1800 1200 1200 600 600 0 0 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Time (Intensity) • Improves overall work capacity; significantly greater improvement at high work intensities ( ≥ VO ₂ peak) • Delays onset of metabolite accumulation; Ventilatory Threshold • Improved intensity tolerance Friday, July 17, 2015

METABOLIC PULL 6000 6000 Training Parameters 5400 5400 • Intensity: 4800 4800 Maximal Effort (Sprint) - 4200 4200 • Duration: 3600 3600 10 to 60 seconds - 3000 3000 ‣ 100 to 400m sprints 2400 2400 Pull Lines Out ‣ Work : Rest Ratio = 1: 4 1800 1800 ‣ 4 to 10 reps 1200 1200 600 600 • Mode (Weight Training): 0 0 Isometric Circuits 0:00 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00 10:00 11:00 12:00 - Time (Intensity) ‣ Maximal Effort ‣ 10-second sets • Improves overall work capacity; significantly greater Oscillatory Lifting Circuits - improvement at high work intensities ( ≥ VO ₂ peak) ‣ 65-70% 1-RM • Delays onset of metabolite accumulation; ‣ 10 to 30-second sets • Mode (Conditioning): Ventilatory Threshold Sprinting - • Improved intensity tolerance Friday, July 17, 2015

PSCP Block I (no data) • Goal: Improve general work capacity • Model: Modified Undulated • Duration: 1 to 3 weeks Day 1 Day 2 Day 3 3-Day Model Climb Stretch Push Day 1 Day 2 Day 3 Day 4 4-Day Model Climb Stretch Stretch Push Day 1 Day 2 Day 3 Day 4 Day 5 5-Day Model Climb Climb Stretch Stretch Push Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 6-Day model Climb Climb Stretch Stretch Push Push Friday, July 17, 2015

PSCP Block I (w/ data) vo2 vco2 Athlete A RQ REE al 1.5 3150e (poor aerobic base) 4.s#140 Aerobic Base (min) = 1:57 • Low AB HR (Push) = 117-134 • High AB HR (Push) = 135-148 • • Ventilatory Threshold (min) = 3:56 • VT HR (Climb) = 150-160 VO ₂ peak (min) = 8:50 • Max HR (Stretch) = 168-178 • • Total Time (Efficiency) = 10:03 • VO ₂ peak = 54.9 ml/kg/min 6 Time (Mid 5 of 4 Events User-Defined Windows Exclusions End Start GX Tes Start 0:00 lzl2 Start Exercis AT Day 1 l:57 Day 2 Day 3 Day 4 Day 5 8:36 RC l0:03 End GX Test Push Push Push 5-Day Model Climb Stretch (Low AB) (High AB) (Low AB) Friday, July 17, 2015

P .S.C.P . METHOD: BLOCK II ‘OPTIMIZE PATHWAY INTEGRATION’ Friday, July 17, 2015

PSCP Block II (no data) • Reduce sprint duration by 50% • Goal: Improve response time of system (O ₂ Kinetics) - Block I, Stretch: 4min on/3min off • Model: Modified Undulated - Block II, Stretch: 2min on/1.5min off • Duration: 2 to 3 weeks Day 1 Day 2 Day 3 3-Day Model Stretch Pull Climb Day 1 Day 2 Day 3 Day 4 4-Day Model Stretch Pull Pull Climb Day 1 Day 2 Day 3 Day 4 Day 5 5-Day Model Stretch Stretch Pull Pull Climb Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 6-Day model Stretch Stretch Pull Pull Climb Climb Friday, July 17, 2015

PSCP Block II (w/ data) Friday, July 17, 2015

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Information Pathway � Information Pathway OptimEye S5 Monitor ! Feedback: Feedback: ! 100Hz Triaxial • Quantify training loads ! Accelerometer ! • Identify Mechanical Deficiencies ! 100Hz Triaxial Gyroscope ! Output: Output: ! • Reduce Injuries ! 100Hz Magnetometer ! • Improve Performance ! • Keep players on the ice ! 1000 Data Points / Second ! Friday, July 17, 2015

What is this? Friday, July 17, 2015