AEROBIC PROGRAMMING ERIC OETTER
2012 MIDWEST PERFORMANCE SEMINAR
PHYSIOLOGY MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 PHYSIOLOGY ALACTIC // LACTIC // AEROBIC MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 POWER PHYSIOLOGY ALACTIC (6‐10s) LACTIC (20‐40s) AEROBIC (HOURS) CAPACITY MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA AEROBIC ADAPTATIONS Bigger leI ventricle. EffecOve respiraOon. More capillaries. More mitochondria. More aerobic enzymes. MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA LEFT VENTRICULAR HYPERTROPHY CONCENTRIC MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 ECCCENTRIC HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG MITOCHONDRIAL BIOGENESIS Pre‐aerobic intervenOon MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Post‐aerobic intervenOon FREDERICO G.S. 2007. DIABETES. 56: 2142‐2147 RESEARCH MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 PAROLIN et al. 1999. AM J PHYSIOL ENDOCRINOL METAB. 277: E890‐E900 RESEARCH MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 GAITANOS et al. 1993. J APPL PHYSIOL. 75(2): 712‐719 ADAPT MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 CARDIAC OUTPUT DEVELOPMENT 120 – 150 beats per minute. 30 – 90 minutes. 1 – 3 Omes per week. Modality of your choice. MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA CARDIAC OUTPUT DEVELOPMENT 120 – 150 beats per minute. 30 – 90 minutes. 1 – 3 Omes per week. Modality of your choice. MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG SLOW‐TWITCH HYPERTROPHY TEMPO
SQUATS
MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 SLOW‐TWITCH HYPERTROPHY TEMPO
PUSH-UPS
MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 FAST‐TWITCH OXIDATIVE HICT
SPIN BIKE
MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 FAST‐TWITCH OXIDATIVE HICT
STEP-UPS
MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 MITOCHONDRIAL BIOGENESIS Pre‐aerobic intervenOon MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Post‐aerobic intervenOon FREDERICO G.S. 2007. DIABETES. 56: 2142‐2147 AEROBIC POWER 3’ on/3’ off @ AT or 2’ on/1’ off @ AT MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 BISHOP D. 2011. SPORTS MED. 41(9): 741‐756 ALACTIC POWER//ALACTIC CAPACITY EXPLOSIVE
REPEAT
TREADMILL SPRINTS
DIAGNOSIS FITNESS INDIANAPOLIS 2012 ALACTIC POWER//ALACTIC CAPACITY EXPLOSIVE
REPEAT
KETTLEBELL JUMPS
DIAGNOSIS FITNESS INDIANAPOLIS 2012 ASSESS MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 ASSESS 1.  ResOng Heart Rate 2.  Heart Rate Recovery 3.  Modified Cooper’s Test (Anaerobic Threshold) 4.  One Minute Sprint (Whole‐Body Power) 5.  Time‐MoOon Analysis 6.  Respiratory Analysis MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA RESTING HEART RATE Is it greater than 60 beats per minute? MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA HEART RATE RECOVERY Can the heart recover to less than 130 beats per minute within one minute of high‐intensity exercise? MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA MODIFIED COOPER’S TEST What is the average heart rate during a 6‐
minute max‐effort sprint? MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA LACTATE THRESHOLD MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 ONE‐MINUTE SPRINT How far can you go in one‐minute? MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA TIME‐MOTION ANALYSIS MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 STRØYER, J et al. 2004. MEDICINE & SCIENCE IN SPORT & EXERCISE. 36: 168‐174 RESPIRATORY ANALYSIS 1.  Capnography •  PCO2 •   Blood pH •  Bohr Effect •  LacOc Dominance 2.  QualitaOve Assessment MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 HRUSKA, R et al. 2009. POSTURAL RESPIRATION. PRI: LINCOLN, NE ANALYZE MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 ANALYZE RESTING HEART RATE > 60 BPM < 60 BPM 1.  Breathing Retraining 2.  Cardiac Output Development 3.  Peripheral Vasculature Development 4.  Slow‐Twitch Hypertrophy 5.  Fast‐Twitch OxidaOve Proceed to HEART‐RATE RECOVERY Flowchart MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA ANALYZE HEART RATE RECOVERY > 130 BPM < 130 BPM MODIFIED COOPER’S 1. 
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Fast‐Twitch OxidaOve AlacOc Power Maximum Strength Cardiac Output Development 1. 
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AlacOc Power//AlacOc Capacity Anaerobic Threshold Training Fast‐Twitch OxidaOve Myocardial ContracOlity MODIFIED COOPER’S ONE MINUTE SPRINT MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Proceed to SPECIFIC PHYSICAL PREP Flowchart JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA ANALYZE SPECIFIC PHYSICAL PREP LOCAL MUSCULAR ENDURANCE (LME) •  Slow & Fast‐Twitch OxidaOve •  Slow & Fast‐Twitch ContracOlity •  Peripheral Vascular Development CARDIAC POWER •  Myocardial ContracOlity •  Aerobic Power •  Reduce Mechanisms of Central FaOgue GAME SPEED •  Sport‐Specific Threshold Training MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 JAMIESON, J. 2009. ULTIMATE MMA CONDITIONING. PERFROMANCE SPORTS: KIRKLAND, WA ResOng Heart Rate > 60 bpm •  Cardiac Output 2‐3x •  Tempo Training 2x •  HICT 1‐2x ACCUMULATION
Heart Rate Recovery > 1 minute •  Explosive Repeat 2x •  Max Strength 2x •  Aerobic Power 2x •  Tempo Runs 2x TRANSMUTATION
Hear Rate Recovery < 1 minute •  Threshold Training •  LacOc Power//LacOc Capacity •  Sport‐Specific PreparaOon REALIZATION
MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 ISSURIN, V. 2008. BLOCK PERIODIZATION. UAC: MICHIGAN PROGRAMMING MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 CONCURRENT TRAINING MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 HAWLEY, J. 2009. APPL PHYSIOL NUTR METAB. 34: 35‐361 LACTIC vs. AEROBIC LACTIC ADAPTATIONS AEROBIC ADAPTATIONS Concentric LVH Eccentric LVH  Mitochondria  Mitochondria  Capillary Density  Capillary Density  GlycolyOc Enzymes  Aerobic Enzymes  GlycolyOc Tissue  OxidaOve Tissue  SympatheOc Tone  Vagal Tone MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 VIRU A. 2008. ADAPTATION IN SPORTS TRAINING. INFORMA HEALTHCARE: NEW YORK LACTIC ADAPTATIONS MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 TABATA I. 1996. MED SCI SPORTS EXERC. 28(10): 1327‐30 CASE STUDY Female soccer player, age 18. Scholarship to Purdue. ResOng Heart Rate: 74 bpm Heart Rate Recovery: 3:34 to 130 bpm LacOc system dominant. 8 weeks unOl fall camp begins. MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 THE PROGRAM 3 weeks 3 weeks #PROJECT MITOCHONDRIA #PROJECT SUCCINATE DEHYDROGENASE Increase Cardiac Output Improve RespiraOon Increase Slow‐Twitch CSA Increase OxidaOve Fast‐
Twitch Tissue •  Decrease reliance on the LacNc System • 
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2 weeks •  Improve AlacOc Power/
Capacity •  Elevate Anaerobic Threshold •  Increase Mitochondrial Density on Local Tissue (LME) •  Increase performance below AT #PROJECT HEXOKINASE •  Increase Cardiac Power •  Increase LacOc Power/Capacity •  Prepare for sport‐specific demands of camp MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 #FALL CAMP #PROJECT MITOCHONDRIA Monday Tuesday KB Jumps Cardiac Output 8:52 (8) 45 minutes 8:42 (10) 8:32 (12) Tempo Squat 40:60 (2x3) 45:45 (2x3) 60:60 (2x) Tempo Row Same as Squat Pull‐throughs HK Chop/LiI Planks Wednesday Off Thursday Friday Saturday Prowler Sprints Cardiac Output HICT Step‐ups 8:52 (8) 45 minutes #1 – 20/10 8:42 (10) #2 – 20/20 8:32 (12) #3 – 20/10 (Travel) Tempo Split‐Squat 40:60 (2x3) 45:45 (2x3) 60:60 (2x) Tempo Push‐ups Same as Squat RDL’s Face Pulls Dead Bugs MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Sunday Off #PROJECT SUCCINATE DEHYDROGENASE Monday Tuesday Prowler Sprints Tempo Run 10 on : 32 off 2‐3 series’ 60+60+60 120‐130 bpm Move to Trap Bar DL 100+100+100+100 DB Bench CSR Stay below AT!!! Ab Wheel *Breathing Rest 2(3x3 on) 1‐2 series’ +/‐ 5 bpm AT Wednesday Off Thursday Friday Saturday Sunday KB Jumps Tempo Run Sled Sprints 6 on : 32 off 10 on : 32 off <120 bpm recovery 60+60+60 2‐3 series’ (Drop Week 3) 120‐130 bpm Move to SB Squats to Box* Split‐Squats 100+100+100+100 HK Landmine Push‐ups* Inverted Rows* Stay below AT!!! Pull‐throughs Face Pulls HK Pallof *Breathing Rest Wall Press 2(3x3 on) Abs 1‐2 series’ +/‐ 5 bpm AT 2(3x3 on) 1‐2 series’ +/‐ 5 bpm AT MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Off THE RESULTS THUS FAR … ResOng HR – 58 bpm (74) HR Recovery – 0:55 (3:34) MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 #PROJECT HEXOKINASE 2.0 Monday Tuesday Wednesday Thursday Friday Tempo RDL’s 6x60:60 Tempo Inverted Row 6x60:60 Tempo SL Squats 3‐4x60:60 Tempo Push‐
Ups 4‐5x60:60 8x(2’:1’) at AT Swimming 10x(2’:1’) at AT Tempo RDL’s 6x60:60 Tempo Inverted Row 6x60:60 Tempo SL Squats 3‐4x60:60 Tempo Push‐Ups 4‐5x60:60 10’ HICT on bike Swimming MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 Saturday Sunday Tempo RDL’s 6x60:60 Tempo Inverted Row 6x60:60 Tempo SL Squats 3‐4x60:60 Tempo Push‐
Ups 4‐5x60:60 Off ENERGY SYSTEM DO’s & DON’T’s DO prioriOze alacOc and aerobic development. DON’T rely on lacOc metabolism. And train it last. DO track biomarkers consistently. DON’T separate EST and skill training – integrate. MIDWEST PERFORMANCE SEMINAR INDIANAPOLIS 2012 THANK YOU