The Training Pyramid
The body, especially the growing body, is a complex piece of work. To train it to achieve its maximum potential without burnout is a challenging undertaking, especially where complex, high speed motion is the goal.
The required skill sets and knowledge for effective coaching can only be acquired over time through a combination of experience and academic training. Few can coach effectively, and fewer can coach growing child-athletes - do your homework, and take the time to find the right advice.
The Training Pyramid charts the progressions that must be followed IN SEQUENCE to achieve peak athletic performances. It represents the planned approach to training followed by Athletic Directions.
The width of the pyramid reflects the relative proportion of time spent at the indicated level. If you cannot walk properly, with balance and form, you cannot hope to run properly without eventual injury - it is essentially as simple as that.
Training the cardiovascular system follows the same progression, with capacities for low intensity fully developed before high intensity. Younger athletes (Juvenile to Junior Boy/Girl) do not engage in training above moderate intensities, and the training of Junior and Senior Men/Women at those levels needs to be carefully planned and closely monitored. It is the width of the pyramid base that determines how high the pyramid can eventually be maintained. When the pyramid is poorly built on a narrow base, the risks to future peak performance are great.
In North American approaches to high-performance training the value of low intensity training during ALL phases of development is commonly overlooked (e.g. see ‘guilt producingly easy’ workouts in SERIOUS Training for Serious Athletes: Sleamaker, 1989). The result is that Senior athletes commonly fail to achieve their peak potentials and their performances are characterized either by burnout, or repetitive stress injuries, most commonly both.
The European approaches lived and coached by Pavol and Petr are designed to sustainably build athletic capacities.
Although it is most important to begin proper, planned training early in athletic development in order to establish the largest fitness capacities, the pyramid approach works for everyone.
Exercise Intensities
Training intensity is reflected in our physiological responses. The different levels may be described as a percentage of maximum heart rate, and the following serve as general guides.
Low Intensity (less than 120 beats per minute (BPM)): mild sweat, easy breathing, and comfortable motions.
Moderate Intensity (121 – 135 BPM): body heat, full sweat, and noticeable breathing effort.
*High Intensity (135 – 160 BPM): significant physical output, full sweat, gasping breath, and sporadic pain in working muscles.
*Sub-Maximal Intensity (160 – 170 BPM): full sweat, difficulty breathing, and ongoing muscle pain. At this level 30 minutes of continuous exercise requires significant determination.
*Maximal Intensity (more than 170 BPM): At this level 5 minutes of continuous exercise is very difficult.
* Training at these indicated intensity levels should only be carried out as part of a planned, structured training program and through discussion with a qualified coach or trainer. FOR MOST, these levels are simply too high.
Training needs to be done year-round as part of a planned, supervised program carefully tailored to match the different stages of age and growth.
To train and compete you must remain healthy and on the trails.
Wednesday, June 27, 2007
Chapter 2: A Pyramid Guide to Structured, Planned Progressions
