AEROBICPROGRAMMING
ERIC OETTER
2012MIDWESTPERFORMANCESEMINAR
PHYSIOLOGY
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
PHYSIOLOGY
ALACTIC//LACTIC//AEROBIC
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
POWER
PHYSIOLOGY
ALACTIC
(610s)
LACTIC
(2040s)
AEROBIC
(HOURS)
CAPACITY
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
AEROBICADAPTATIONS
BiggerleIventricle.
EecOverespiraOon.
Morecapillaries.
Moremitochondria.
Moreaerobicenzymes.
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
LEFTVENTRICULARHYPERTROPHY
CONCENTRIC
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ECCCENTRIC
HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG
MITOCHONDRIALBIOGENESIS
PreaerobicintervenOon
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
PostaerobicintervenOon
FREDERICOG.S.2007.DIABETES.56:21422147
RESEARCH
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
PAROLINetal.1999.AMJPHYSIOLENDOCRINOL
METAB.277:E890E900
RESEARCH
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
GAITANOSetal.1993.JAPPLPHYSIOL.75(2):712719
ADAPT
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
CARDIACOUTPUTDEVELOPMENT
120150beatsperminute.
3090minutes.
13Omesperweek.
Modalityofyourchoice.
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
CARDIACOUTPUTDEVELOPMENT
120150beatsperminute.
3090minutes.
13Omesperweek.
Modalityofyourchoice.
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG
SLOWTWITCHHYPERTROPHY
TEMPO
SQUATS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
SLOWTWITCHHYPERTROPHY
TEMPO
PUSH-UPS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
FASTTWITCHOXIDATIVE
HICT
SPIN BIKE
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
FASTTWITCHOXIDATIVE
HICT
STEP-UPS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
MITOCHONDRIALBIOGENESIS
PreaerobicintervenOon
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
PostaerobicintervenOon
FREDERICOG.S.2007.DIABETES.56:21422147
AEROBICPOWER
3on/3o@AT
or
2on/1o@AT
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
BISHOPD.2011.SPORTSMED.41(9):741756
ALACTICPOWER//ALACTICCAPACITY
EXPLOSIVE
REPEAT
TREADMILL SPRINTS
DIAGNOSISFITNESSINDIANAPOLIS2012
ALACTICPOWER//ALACTICCAPACITY
EXPLOSIVE
REPEAT
KETTLEBELL JUMPS
DIAGNOSISFITNESSINDIANAPOLIS2012
ASSESS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ASSESS
1. ResOngHeartRate
2. HeartRateRecovery
3. ModiedCoopersTest(AnaerobicThreshold)
4. OneMinuteSprint(WholeBodyPower)
5. TimeMoOonAnalysis
6. RespiratoryAnalysis
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
RESTINGHEARTRATE
Isitgreaterthan60beatsperminute?
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
HEARTRATERECOVERY
Cantheheartrecovertolessthan130beatsper
minutewithinoneminuteofhighintensity
exercise?
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
MODIFIEDCOOPERSTEST
Whatistheaverageheartrateduringa6
minutemaxeortsprint?
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
LACTATETHRESHOLD
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ONEMINUTESPRINT
Howfarcanyougoinoneminute?
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
TIMEMOTIONANALYSIS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
STRYER,Jetal.2004.MEDICINE&SCIENCEIN
SPORT&EXERCISE.36:168174
RESPIRATORYANALYSIS
1. Capnography
PCO2
BloodpH
BohrEect
LacOcDominance
2. QualitaOveAssessment
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
HRUSKA,Retal.2009.POSTURALRESPIRATION.
PRI:LINCOLN,NE
ANALYZE
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ANALYZE
RESTINGHEARTRATE
>60BPM
<60BPM
1. BreathingRetraining
2. CardiacOutputDevelopment
3. PeripheralVasculature
Development
4. SlowTwitchHypertrophy
5. FastTwitchOxidaOve
ProceedtoHEARTRATE
RECOVERYFlowchart
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
ANALYZE
HEARTRATERECOVERY
>130BPM
<130BPM
MODIFIEDCOOPERS
1.
2.
3.
4.
FastTwitchOxidaOve
AlacOcPower
MaximumStrength
CardiacOutputDevelopment
1.
2.
3.
4.
AlacOcPower//AlacOcCapacity
AnaerobicThresholdTraining
FastTwitchOxidaOve
MyocardialContracOlity
MODIFIEDCOOPERS
ONEMINUTESPRINT
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ProceedtoSPECIFIC
PHYSICALPREPFlowchart
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
ANALYZE
SPECIFICPHYSICALPREP
LOCALMUSCULARENDURANCE(LME)
Slow&FastTwitchOxidaOve
Slow&FastTwitchContracOlity
PeripheralVascularDevelopment
CARDIACPOWER
MyocardialContracOlity
AerobicPower
ReduceMechanismsofCentralFaOgue
GAMESPEED
SportSpecicThresholdTraining
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA
ResOngHeartRate>60bpm
CardiacOutput23x
TempoTraining2x
HICT12x
ACCUMULATION
HeartRateRecovery>1minute
ExplosiveRepeat2x
MaxStrength2x
AerobicPower2x
TempoRuns2x
TRANSMUTATION
HearRateRecovery<1minute
ThresholdTraining
LacOcPower//LacOcCapacity
SportSpecicPreparaOon
REALIZATION
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
ISSURIN,V.2008.BLOCKPERIODIZATION.UAC:MICHIGAN
PROGRAMMING
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
CONCURRENTTRAINING
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
HAWLEY,J.2009.APPLPHYSIOLNUTRMETAB.34:35361
LACTICvs.AEROBIC
LACTICADAPTATIONS AEROBICADAPTATIONS
ConcentricLVH
EccentricLVH
Mitochondria
Mitochondria
CapillaryDensity
CapillaryDensity
GlycolyOcEnzymes
AerobicEnzymes
GlycolyOcTissue
OxidaOveTissue
SympatheOcTone
VagalTone
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
VIRUA.2008.ADAPTATIONINSPORTSTRAINING.
INFORMAHEALTHCARE:NEWYORK
LACTICADAPTATIONS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
TABATAI.1996.MEDSCISPORTSEXERC.28(10):132730
CASESTUDY
Femalesoccerplayer,age18.
ScholarshiptoPurdue.
ResOngHeartRate:74bpm
HeartRateRecovery:3:34to130bpm
LacOcsystemdominant.
8weeksunOlfallcampbegins.
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
THEPROGRAM
3weeks
3weeks
#PROJECTMITOCHONDRIA
#PROJECTSUCCINATE
DEHYDROGENASE
IncreaseCardiacOutput
ImproveRespiraOon
IncreaseSlowTwitchCSA
IncreaseOxidaOveFast
TwitchTissue
Decreaserelianceonthe
LacNcSystem
2weeks
ImproveAlacOcPower/
Capacity
ElevateAnaerobic
Threshold
IncreaseMitochondrial
DensityonLocalTissue
(LME)
Increaseperformance
belowAT
#PROJECTHEXOKINASE
IncreaseCardiacPower
IncreaseLacOcPower/Capacity
Prepareforsportspecic
demandsofcamp
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
#FALLCAMP
#PROJECTMITOCHONDRIA
Monday
Tuesday
KBJumps
CardiacOutput
8:52(8)
45minutes
8:42(10)
8:32(12)
TempoSquat
40:60(2x3)
45:45(2x3)
60:60(2x)
TempoRow
SameasSquat
Pullthroughs
HKChop/LiI
Planks
Wednesday
O
Thursday
Friday
Saturday
ProwlerSprints
CardiacOutput
HICTStepups
8:52(8)
45minutes
#120/10
8:42(10)
#220/20
8:32(12)
#320/10(Travel)
TempoSplitSquat
40:60(2x3)
45:45(2x3)
60:60(2x)
TempoPushups
SameasSquat
RDLs
FacePulls
DeadBugs
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
Sunday
O
#PROJECTSUCCINATEDEHYDROGENASE
Monday
Tuesday
ProwlerSprints
TempoRun
10on:32o
23series
60+60+60
120130bpm
Moveto
TrapBarDL
100+100+100+100
DBBench
CSR
StaybelowAT!!!
AbWheel
*BreathingRest
2(3x3on)
12series
+/5bpmAT
Wednesday
O
Thursday
Friday
Saturday Sunday
KBJumps
TempoRun
SledSprints
6on:32o
10on:32o
<120bpmrecovery
60+60+60
23series
(DropWeek3)
120130bpm
Moveto
SBSquatstoBox*
SplitSquats
100+100+100+100 HKLandmine
Pushups*
InvertedRows*
StaybelowAT!!! Pullthroughs
FacePulls
HKPallof
*BreathingRest
WallPress
2(3x3on)
Abs
12series
+/5bpmAT
2(3x3on)
12series
+/5bpmAT
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
THERESULTSTHUSFAR
ResOngHR58bpm(74)
HRRecovery0:55(3:34)
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
#PROJECTHEXOKINASE2.0
Monday
Tuesday
Wednesday
Thursday
Friday
TempoRDLs
6x60:60
Tempo
InvertedRow
6x60:60
TempoSL
Squats
34x60:60
TempoPush
Ups
45x60:60
8x(2:1)atAT
Swimming
10x(2:1)atAT
TempoRDLs
6x60:60
TempoInverted
Row
6x60:60
TempoSLSquats
34x60:60
TempoPushUps
45x60:60
10HICTonbike
Swimming
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
Saturday Sunday
TempoRDLs
6x60:60
Tempo
InvertedRow
6x60:60
TempoSL
Squats
34x60:60
TempoPush
Ups
45x60:60
ENERGYSYSTEMDOs&DONTs
DOprioriOzealacOcandaerobicdevelopment.
DONTrelyonlacOcmetabolism.Andtrainitlast.
DOtrackbiomarkersconsistently.
DONTseparateESTandskilltrainingintegrate.
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012
THANKYOU
