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037 Play the Long Game
Manage episode 400795750 series 3498945
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|PLAY THE LONG GAME: MODELS FOR THE LONG TERM DEVELOPMENT OF CROSSFIT ATHLETES|
CrossFit demands a range of physical attributes.
These attributes each have a time horizon: a training time, retention time and a relationship to biological age.
A long term athlete development model must consider these attributes and their time horizons.
Peak Biological Ages:
Bodybuilding – 36
Powerlifting – 35
Endurance – 33
*GAP*
Weightlifting – 26
Sprinters – 25
Middle Distance Runners – 24
Older peak biological age is correlated with longer retention of physiological adaptations and longer training timelines.
Younger peak biological age is correlated with shorter retention of physiological adaptations and shorter training timelines.
Physiological Attributes ordered by longer training and retention times (longest to shortest):
The Pyramid of Attributes
Battery – Speed – +-5 day retention
Anaerobic Lactic Power – Repeat-Power – +-15 day retention
Muscle Mass – Strength – Aerobic Ability – +- 30 day retention
The longer the time horizon, the more training currency should be spent on hypertrophy, strength, and aerobic training.
The closer to competition, the more training currency should transfer from hypertrophy, strength and aerobic training to the glycolytic energy system.
Very close to the competition (within 1-4 weeks) transfer some training currency to battery and speed adaptations.
Resources:
https://thebarbell.com/the-ideal-age-for-bodybuilding-success/
https://www.topendsports.com/sport/cycling/anthropometry-tourdefrance.htm#google_vignette
https://evidencestrong.com/at-what-age-are-we-the-strongest-surprising-truth
https://pubmed.ncbi.nlm.nih.gov/30958059/
https://cepar.edu.au/sites/default/files/peak-performance-age-sport.pdf
https://barbend.com/mr-olympia-bodybuilding-competition-facts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781912/
Block Periodization: Breakthrough in Sport Training (Issurin 2008)
https://sportforlife.ca/wp-content/uploads/2018/01/CWFHC-LTAD-Trasition-Phase.pdf
Triphasic Training (Dietz 2012)
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