METHODS FOR ENHANCING WORK CAPACITY

Finally, we have arrived at the juicy stuff. As with most things today in society we want to take a short cut and get to what we feel we want without putting in the time to understand the process behind achieving our goals, yet by taking time to understand the mechanisms behind the end product we can relate better to what we are doing and are likely to see a better end result. Therefore, if you haven't read the other articles prior to this in the work capacity series I would suggest taking a step back and reading them first.

When enhancing work capacity, you need to choose appropriate methods based upon the demands of the sport, phase of training, position or event, and your individual needs. There are numerous methods of improving work capacity depending on the sport classification or needs of the athlete. Below are different methods of the actual application of what is required to increase work capacity and prepare for more intense work.

1. CONTINUOUS METHOD

For many years this was the cornerstone of training to enhance the aerobic component of work capacity, with many athletes doing long distance runs despite the nature of their sport. Continuous work is designed to improve vascularisation of the active muscles and enhance the muscles physical, chemical and metabolic characteristics. This method consists of working in a particular aerobic zone for a prolonged period of time. The continuous method is particularly appropriate for endurance sport athletes (such as runners, swimmers and cyclists) who are able to push themselves at a certain tempo to achieve a training effect.

This method is usually less effective with sprint, intermittent-sprint and transition-game athletes who are more accustomed to uneven bursts of effort and do not have the ability to push themselves to get a training effect any more than just feeling tired. For example, take a 6ft 5inch 250pound rugby forward and ask him to run for 40minutes continuously at 70% of max HR. It simply won't happen! Running mechanics will quickly break down to something resembling a plod, with the net effect being significantly increased impact forces without stressing the cardiorespiratory system to the degree necessary to elicit desired training effect;

The challenge is adapting the continuos method to meet the needs of non-endurance athletes. One useful solution to achieve this is by using the 1/3 method, which involves selecting different methods of aerobic work in order to maintain intensity of effort. Start by creating a menu of means of aerobic training available to you, these could be:

- Elliptical

- Stationary Bike

- Rower

- Swimming

- Climber

-Spin/Assault Bike

- Treadmill

From the menu available pick three different activities in order of priority. Priority should be based on the needs of the sport, i.e if the athlete needs to run during their sport then this should be placed first to ensure maximum quality. After this priority should be placed in order of highest impact to lowest so that impact forces are minimised when the athlete is most fatigued and less likely to have the same quality of mechanics. Determine a target training time, for continuous work this would usually be 30minuted minimum to have any desired effect and then divide the time between the chosen activities equally. Using this method allows you to complete 30minutes of continuous work at a higher intensity than if you were to run for 30minutes. Bear in mind this will not produce a high level 10k runner, but it will enable athletes not accustomed to prolonged running or unable to push themselves to get a very beneficial training effect.

2. VARIATION METHOD

This second method is also known as fartlek, which is the Swedish word for speed play. It is essentially a continuous workout whereby intensity is varied throughout until target time of the workout is reached. The variation method affords the opportunity to incorporate a variety of movements and intensities into a workout that will simulate the demands of the sport. The workout can be designed to be more specific to the needs of an athlete in regards to position or future goals. The variation method can be very structured and systematic or loosely structured depending on the objective.

For non-endurance athletes, one fartlek workout in a seven day microcycle for a maximum of six workouts is sufficient for achieving a desired training response. For endurance athletes, this is a great way to simulate various changes of pace that occur during a race.

The following is an example of a variation workout for a boxer. It incorporates different activites and intensities to keep the athlete engaged, it is a hardening workout that would be placed during preparation phase for a fight. The workout would ideally be placed later on in the week when cumulative fatigue is high to achieve a fight simulation effect. It consists of five segments done continuously for 3minutes each. Each segment should be performed twice giving a total of 30minutes work.

1. 15/15/15 runs. 15 second walk, 15 second run, 15 second sprint (3minutes total)

2. 10second bursts (20seconds easy jog recovery)

3. Pad-work continuous

4. Skipping & Push Ups (Alternating 30s on each)

5. Ladder Drill focusing on footwork

Another way to structure fartlek workouts that is less movement specific but still metabolically demanding is to pick a target time you would like to achieve in the workout, then devise a logical progression to get to that goal. Assign a specific number of hard efforts for each time period, for example use 10 efforts between 30-90s in 20 minutes, When working with athletes this takes a more mature athlete with a good work capacity to get a good training effect from this method.

3. INTERVAL METHOD

In many ways this is the most effective method for the non-endurance athlete or the recreational athlete who wants to improve fitness without having to do long continuous workouts. This method is very quantifiable and can be made very specific; it is also the best method for developing an aerobic component of fitness without sacrificing power. By manipulation of the duration or intensity of the work interval relative to the rest interval the training effect can be significantly altered. Interval training can be broken down into two different classifications both of which will be discussed.

Rather than using Heart Rate, another good way to measure intensity of interval training is the Rating of Perceived Exertion method (RPE). Using this method is a good way of tuning in to the body and feeling the effort require to complete different tasks and intensities. Gradations are progressive leading up to all-out race effort:

Easy: Used for Recovery

Medium Easy: Moderate effort

Medium: Little harder but still conversational

Swing: Fast but controlled, should still have another gear

Max: Maximum effort

EXTENSIVE TEMPO INTERVALS

Extensive tempo intervals consist of work at 80% or less of maximum effort; this is essentially aerobic interval work. This type of work should be the focus for soccer, basketball, netball and hockey. The simplest extensive interval workout would be repeated 100m runs with 30 seconds of rest. Throughout time this has proved to be an effective way to engrain correct running mechanics and still get a good aerobic training effect. A relatively unfit athlete can manage 100m with good rhythm and running mechanics. The key to this simple method is the athletes ability to hold the rest interval while maintaining the pace of the runs.

Extensive Interval Workout: 100m Runs

Week 1: 14*100m in 22 seconds; 30 seconds rest between runs

Week 2: 16*100m in 22 seconds; 30seconds rest between runs

Week 3: 14*100m in 21seconds; 30 seconds rest

Week 4: 16*100m in 21seconds; 30 seconds rest

Week 5: 14*100m in 20seconds; 30 seconds rest

Week 6: 16*100m in 20 seconds; 30seconds rest

The workout is performed once every seven days until the progression is accomplished. Another effective extensive interval workout is the 30/30 workout, which can significantly improve VO2max. This method simply consists of a 30-second run at 70% effort followed by 30 seconds of recovery. Recovery can be a walk or jog. This workout can be easily adapted to other modes of exercise whether using different forms of cardiovascular equipment, weights or bodyweight exercises.

Extensive Interval Workout 30/30

Week 1: 10*30 second squats/30second jump rope (recovery)

Week 2: 12*30 second squats/30 second jump rope

Week 3: 14*30 second squats/30 second jump rope

Continue for 6 weeks increasing the sets by 2 each week

The time of 30 seconds is one in which a non-endurance athlete can repeat a relatively high number of squats and be able to recover in the subsequent 30 seconds to maintain the required effort. This workout is a very simple, yet effective method and can be applied and adapted to meet the demands of the individual. It is also a good method for fat loss and muscular endurance.

Intensive Tempo Endurance

Intensive tempo endurance is the second classification of interval training and consists of work between 80-90% of maximum. It is a mix of aerobic and anaerobic work, the work is very taxing and can lead to residual fatigue if overused. It is usually used in a ratio of approximately one intensive interval to every 3-4 extensive interval workouts.

One intensive tempo endurance workout is the staircase 30s plus max run, this workout addresses the spectrum from sustained aerobic to anaerobic lactate production work. It is a particularly good workout for intermittent and transition game athletes during a special preparation block of training. Or alternatively for your recreational runner who is looking to improve their ability to workout at near maximal speeds. The objective is to manage the fatigue, not let the fatigue manage you. This workout can also be effective for mental toughness as it teaches the athlete to increase speed when tired.

Intensive Tempo Endurance Workout: Staircase 30s Plus Max Run

45seconds recovery after 30-second runs, 30 second runs at increasing effort:

- 1* 70%, 1*75%, 1* 80%, 3minute run @ max effort, 3 minute jog recovery

- 1*75%, 1*80%, 1* 85%, 2 minute run @ max effort, 3 minute jog recovery

- 1* 80%, 1*85%, 1*90%, plus one minute run @ max effort.

3. REPETITION METHOD

The most demanding and intense work capacity method is the repetition method, which is used for improving economy of effort. It is characterised by a high intensity workload alternated with complete rest to allow for full recovery between repetitions. The work being completed should be in a range of 90-100% effort. An example is a 45second all out spring with 15-20minutes recovery, followed by another 45 second run for distance. Compare the distance of the two runs to evaluate the workout and understand the athletes ability to recover.

Repetition method is essentially what has more recently been coined HIIT (High Intensity Interval Training) and has become extremely popular due to its health benefits with a shorter duration workout. The thing with these workouts is that too often people don't understand the principles behind it and will attempt to do up to 5minutes working with only 1minute rest. There are a few things wrong with this:

1. For pretty much everyone other than endurance athletes it is unlikely you will be able to work at 90% -100% of maximum for five minutes.

2. For intense work to maintain intensity the work:rest ratio should be equal or max of 2:1 work to rest if the athlete is acclimatised to this type of training with a good work capacity.

ITE workouts can be highly effective, but they need to used appropriately, if unfit then start with small duration work:rest ratios that can be maintained better i.e 10second work: 20 rest or alternatively longer duration and lower intensity i.e 45second work: 45second rest

4. CROSS TRAINING

Cross-training is a term that has gained fairly wide acceptance in training over the last 15 years. It involves training in a disciple other than the priority sport for the purpose of enhancing performance in the main sport. Originality of cross-training probably links to triathletes and the need to excel across three different disciplines. It has been used as a method to retain training adapatations and prevent the reversibility principle during times of injury, but has additionally been used as a supplementary training method for raising work capacity. However, awareness is required for individuals who are using this as athletes participating in a particular sport is that there is minimal carry over from training one mode and improving in another. For example, for a runner to get in the pool for anything more than a recovery session is time ill-spent. The same is true for a cyclists going running. In these sports the athletes would benefit significantly more by adding mobility or strength training to their program. Specific exercise elicits specific adaptations, creating specific training effects (McArdle Katch & Katch 2001)

Nevertheless, for recreational fitness enthusiasts cross-training can be a fantastic way to prevent boredom, reduce likelihood of overuse injuries and develop overall health and athleticism.

SUMMARY

1. Understand your level of fitness, whether you are preparing for sport or simply trying to keep fit.

2. If you are competing at a sport understand the needs of the sport and the best method to achieve it.

3. All methods above have a place for improving work capacity, but need to be used appropriately; mix things up!

4. Not everything needs to be done at 100% to achieve an effect, as long as progression is there (measure by distance, reps, time to completion, reduced recovery time etc.)

5. Cross-training isn't Crossfit!