Exercise Prescription

Performance Fitness
Periodization
Plan for different periods of competition
Training cycles
Macrocycle entire year (for example)
Mesocycle specific focus on physiologic
system
Microcycle smaller cycles with more specific
training elements

Mesocycles
1. Base phase (pre-season training)
Focus
Aerobic conditioning (longer duration)
Strength
Physiologic goals
VO
2
max
Mitochondrial growth
Stroke volume increase
Connective tissue strength
Base Phase
Frequency daily*
Intensity 50 -70% HRR (VO
2
R)*
Time ever increasing
Base Phase
Endurance Training Manipulation
LSD long slow distance
Long work periods (intervals)
Short rest periods (intervals)

Base Phase
Endurance Training Manipulation
Example: Running
45 minutes @ 60% HRR
Example: Swimming 2,000 yards
Swimmer capable of 1:10 pace/100 yd:
1 x 2000 yd. holding 1:15 pace per 100 (= 5 sec rest between 100s)
4 x 500 yd. w/ 10 sec rest between 500s
4 x {5 x 100 @ 1:15} 15 sec rest between sets of 100s
40 x 50 @ 40 sec (requires pace of 35 sec/100 to rest 5 sec between)
Mesocycles
2. Build Phase (early season training)
Focus
Aerobic conditioning
Strength
Tolerance
Physiologic goals
Aerobic % of VO
2
max increase (lactate threshold)
LA shuttling/removal improvement
More FT muscle fiber recruitment
Build Phase
Frequency 1 - 3 x per week
Intensity 70 85 %
Time varies to simulate event and develop
psychological tolerance to discomfort
Build Phase
Tolerance Training Manipulation
Moderately high intensity (just above OBLA)
Moderate duration 1 min to 10 min
Recovery intervals to work duration
Build Phase
Tolerance Training Manipulation
Example: Running
4 x 1000 meters w/ 400 meter jog between
10 x 400 meters w/ 200 meter jog between
20 x 200 meters w/ 100 meter jog between
Fartlek (Speedplay): varied on and off
Cut-downs: 3, 2, 1s
3 min on, 2 min off
2 min on, 2 min off
1 min on, 1 min off immediate repeat
Mesocycles
3. Speed Phase
Focus
Speed (turnover)
Recovery
Skill at top speed (example: flip turns)
B or C event competitions
Physiologic goals
Greater FT muscle fiber recruitment
Event simulation
Speed Phase
Frequency -1 2 x per week
Intensity 90 % - supra-maximal
Time short duration (< 1:00)
Speed Phase
Speed Training Manipulation
Very high intensity
Short duration
~ Complete recovery
Recovery intervals = 2 x to 10 x work interval
Speed Phase
Speed Training Manipulation
Example: Running
10 x 100 meter w/ 5:00 recovery (jog & walk)
10 x 50 meter w/ 4:00 recovery (jog & walk)

Example: Swimming
10 x 50 @ 3:00
10 x 25 @ 2:00
Broken 200 by 50s w/ 1:00 rest between
Mesocycles
4. Competition Phase
Focus
Competition
A events
Maintaining top speed
Physiologic goals
Maintaining FT recruitment
Recovery
Competition Phase
Frequency daily training weekly comp.
Intensity training mimics races
Time short duration
Competition Phase
Competition Training Manipulation
Taper
Reduced volume
Maintained intensity
Competition is highest intensity
Skill component refinement (ex: swim turns)
Mesocycles
5. Postseason (active rest)
Focus
Psychological recovery
Physiological recovery
Not losing all fitness
Physiologic goals
Maintaining some conditioning
Postseason
Postseason Training Manipulation
Frequency every other day
Intensity 50% or lower
Time 30 60 min
Postseason
Postseason Training Manipulation
Alternate conditioning activities
Team Building/Maintenance activities

Example: Any sport
Frisbee football
Questions?

End