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Combining different Training Means

 Preparation of Middle Distance Runners

The training of middle distance runners is a complicated and complex task because it requires an athlete to achieve high aerobic and anaerobic capacities, as well as a good level of strength endurance and speed strength. The situation becomes even more intricate at elite level when, besides the complex approach, we are looking for the development of high-level movement capacities through concentrated single direction training loads. The last aspect is made difficult by the fact that the combination of training means used in the development of different movement capacities can take a negative direction.

From the above emerges the need to find the best possible optimal combination of training means that would guarantee the realization of training and planned performances. In the choice of such variations we can look at training as an adaptation process that takes into consideration the functional specialization of the organism. This approach makes it possible to find concrete variations of combined training means which make allowance for the individual characteristics of an athlete and the demands of a particular distance.

Training as adaptation

Training based on adequate loading and duration is responsible for the activation of adaptation mechanisms. The general adaptation mechanism assures the transfer from short-term to long-term adaptation, during which the capacity of a fixed adaptation system improves to the level dictated by training.

As the protein synthesis requires a high energy expenditure, the higher the energy potential of a cell, the better are the possibilities to increase the intensity of protein synthesis. This is an important factor in training, indicating the need and preferential choice of means for structures that correspond to the nervous regulations and energy demands of an event.

Extensive adaptive changes in the organism are restricted by the exhaustion of adaptation energy, the adaptation capacity or the current adaptation reserves. Intensive training that is directed to the development of different systems in the organism leads to a competition for the available adaptation reserves. The organism is not capable of securing high-level adaptation for several different systems and adaptation processes suffer accordingly.

A typical example of this is the development of strength and endurance capacities. Extremely intensive strength training requires the direction of the energetic and plastic (protein, amino-acids, etc.) reserves to the adaptation of the contractile mechanism of muscles, while a large volume of endurance training calls for preferential reserves for the adaptation of the mitochondria apparatus. A solution to this problem can be a change in the dominating adaptation system after a certain time period. It allows to concentrate in the use of the restricted adaptation reserves on the development of a chosen system by employing specific training means.

This is in the theory of adaptation regarded as a way to reinforce the chosen dominating system at the cost of other systems in the organism. Consequently, in order to maintain the other functional capacities it is necessary to use only relatively short periodical loads that correspond to the required functional system.

On the other hand, the organism is capable of reaching a considerably higher work capacity when adaptation reserves are concentrated on the development of a concrete system. While this is much better than dispersing the reserves, there are at least two hidden dangers:
1) A possible exhaustion of the dominating functional system
2) A reduction of the structural and functional reserves of the other systems.

A solution appears to be in a purposefully planned combined adaptation that attempts to avoid cycles of deadaptation-readaptation.

Organism as a Bio-system

The organism, as a self-regulative system, is not capable of differentiating sufficiently between training means that are used in parallel during some training stages. The organism simply reacts in a generalised and average manner. While this reaction can be considered as sufficient in the training of young athletes and lower level performers, it is not acceptable for elite middle distance runners. It does not, as a rule, lead to the improvement of the limiting factors in an athlete’s work capacity. The same problem occurs when different training means are changed far too frequently during a training stage. For example every 10 days.

The mechanism that is made up from internal as well as external combinations of its systems is the foundation for the development of an organism. For this reason it is necessary at the high-performance level to graduate to increasingly more complicated training plans in order to reach a training stimulus close to racing conditions from highly effective adaptation processes.

This, however, is made difficult by the fact that there are several components responsible for the race results in middle distance running. Improved performances demand more intensive training loads, which in turn demand suitable and effective load variations. These variations allow to manoeuvre with the adaptation reserves and create the necessary prerequisites for an active rhythm of changes in the specific work capacity for maximal performance at the planned time.

Functional Specialization

An integral and universal aspect of the organism is that sporting activities depend on the same functional systems. From a practical viewpoint it is therefore necessary that these systems specialize to fit the demands of the regimen of the movement activity.

Consequently the endurance quality of a middle distance runner depends on one hand on the work regimen of the involved muscle groups and, on the other hand on the corresponding reactions of the respiratory, cardio-vascular and energy supply systems. We can look at it as a correlation between motor and vegetative functions that lead to morpho-functional specialization. In endurance events this is above all expressed in a planned and harmonious development of strength and metabolic qualities.

Contemporary studies and practical training experience has shown that an effective development of specific endurance needs the use of strength and speed exercises. Consequently we can look at a simplified work capacity of middle distance runners as a pyramid with an endurance and strength base and a speed summit (Figure 1). The direct indicator of the work capacity is the runners racing endurance (both alactic and lactic) and speed strength. 

Figure 1: Basic physical capacities that influence specific racing speed in middle distance running.

The terms speed endurance and local muscular endurance are concepts that need some explanation. Local muscular endurance, like strength endurance, is associated with the maintenance of the strength component in endurance, but its definition is based on the combined developmental level of the oxydative and contractile qualities of the metabolically active muscles.

The development of local muscular endurance comes from combined aerobic and anaerobic threshold level exercises, maximal strength exercises and exercises under harder conditions (uphill running, moderate bounding, circuit training etc). Local muscular endurance is also influenced, by rhythm and acceleration runs. All these mentioned training means are anabolical and can be employed over a relatively long time period. The maximal development of the biochemical and molecular mechanisms of strength and speed capacities takes much longer than the maximal development of endurance qualities (for example, maximal O₂ consumption).

It follows from the above that the strength and speed capacities of middle distance runners need attention already at the start of a year's training cycle, keeping in mind that the prerequisite in the performance of these exercises over an extended time period is to avoid high-level lactate concentrations.

The Principles of Macrocycle Planning

The construction of a macrocycle in middle distance running is based on the understanding that a training year has to be progressive and should take into consideration the following factors:

• No single preparation aspect or movement capacity can be entirely neglected in the basic, as well as in the specific training stage. Only emphasis on one or another component varies. 

• Optimal development demands the engagement of training means that allow for continually increasing potential with variations in intensity. 

• It is important to consider the inversely proportional aspect of training effects. The faster the development of a capacity, the quicker will it be lost and vice versa. 

• It is easier to maintain an achieved training level than to redevelop it after a considerable drop for some particular reason. 

The planning of a macrocycle can be based on the following sequence of training means with increasing potential:

ENDURANCE: 
- runs at aerobic threshold level 
- runs at anaerobic threshold level 
- runs at critical speed 
- runs at specific racing speed (anaerobic gycolytic)

STRENGTH: 
- strength endurance (local muscular endurance) 
- maximal strength 
- speed strength and strength endurance (new maximal strength level)

SPEED: 
- rhythm and acceleration runs 
- maximal speed runs 
- runs to develop speed endurance.

All the above listed training means to develop the basic movement capacities are responsible for firm reactions from the organism, reflected in specific adaptation. However, as all the specific movement capacities or their components are developed throughout the whole macrocycle, there is a possibility that competitive negative relationships arise in the internal adaptation programs. It is therefore important to pay attention to optimal combinations of training means by using matching combinations and avoiding non-matching variations.

Some research done by Dorotshenko some years ago revealed that the performances of elite middle distance runners in climax competitions were related to the training means in the preparation period, particularly to the loads employed at anaerobic threshold and critical speed levels. Athletes who included anaerobic training considerably later to their training programs turned out to be far more successful. On the other hand, maximal volumes of anaerobic glycolytic work at the end of the preparation period led to top form already at the beginning of the season and not when it was needed. Further studies have confirmed the fact that extended periods of high volume anaerobic glycolytic training can have a negative influence on basic endurance.

The combination of positive and negative variations of training means in a macrocycle of middle distance runners is summed up in Table 1 and Table 2.

The specific Training stage

The specific training phase attempts to maintain basic aerobic endurance, while emphasis is placed on the development of maximal speed and the use of glycolytic training means. The training program stresses maximal speed (distances up to 100m) speed endurance (150 to 300m) and specific endurance (400 to 600m) development in intensive interval and repetition runs.

It is interesting to note here that research showed that the improvement of performances of elite 400m runners did not essentially depend on the components of specific training but rather on the appropriate combinations of these components. The best results were achieved from an increased volume of 400m training means that were directed to the development of speed endurance and specific endurance.

Improvements also occurred when the volume of speed and specific endurance training was increased simultaneously. Negative effects occurred when speed and speed endurance training means were used simultaneously.

Most likely the same paired combinations of training means also apply to the training of 800m runners, as the basic performance factors of world class 800m exponents are optimal speed and a very high level of specific endurance. Training for speed endurance increases considerably lactate accumulation that hinders the development of maximal speed and makes an in parallel development less effective.

Table 1

Table 2

It appears necessary in the planning of macrocycles for elite middle distance runners to take into consideration the sequence in which different potential training means are engaged in a particular preparation stage, as well as the suitability of their simultaneous combinations. The use of optimal combinations helps to improve race results. It should therefore form the base for the creation of a model macrocycle for middle distance runners after the individual characteristics and the demands of a particular ditance are taken into consideration for concrete training plans. 

Training:

contains: 

ABSTRACTS, NEWS & ARTICLES:

TRAINING PRINCIPLES:

- I. Individual Differences
- II. Overload
- III. Progression
- IV. Adaptation
- V. Use / Disuse
- VI. Specificity

BUILDING BLOCKS:

- I. Strength
- II. Speed
- III. Stamina
- IV. Endurance
- V. Coordination

OVERTRAINING:

- I. The Overtraining Syndrome
- II. How to detect Overtraining?
- III. Overtraining and Chronic Fatigue
- IV. How to avoid Overtraining?
- V. How to cure overtraining?

800m:

- I. Overview

TRAINING PROGRAMS:

- The Effects of training
- Phases of Adaptation
- The Annual Program
- Examples

COMBINING DIFFERENT TRAINING MEANS:

- Preparation of Middle Distance Runners