Olympic Training Methodology

5-Metabolic Zones plus Sleep (recovery)

1. All Human Beings have 5-Distinctive Metabolic Levels plus Sleep (Recovery)
2. All evidence based, performance monitoring health/wellness/fitness programs Must incorporate and act on this information- or they are simply In-Complete Programs!
3. The key to any great Performance/Evidence Based Exercise Program is balancing and Incorporating ALL 5-Levels into your workout week or micro-cycle put against known Reference Point (RPT) over a targeted Time Period (Periodization).   

Sample Training Sessions by Reference Point at various Meta Levels.

1. Your Max Bench Press is 200lb, today we train 10 x 1 rep max of 200 at 80% or 10 x 160lb’s (80% of Reference Point= 160lb), as Max Changes, RP changes. Keep in mind, as a normal human we all have 6-Compound Muscle Groups: Leg’s (waist down) Chest, Back,Shoulders, Arms, Ab core.  Establish a Reference Point baseline for each body part. 

Running Samples:

1. Best Mile run of 4:00 (4-min) today we Train Long at TE-1 (FFA) 65-75% -we do a 90 minute run at 6:09 mile pace.
2. Best Mile run of 4:00 today we Train Aerobic Threshold TE-2 (Aerobic Threshold) 75-80% -we do a Steady State (even pace) 50- minute run (10-miles at 5:00 mile pace) 
3. Best Mile run of 4:00 today we train at TE-3 (Anaerobic Threshold) 85% or 4:30 mile pace.  6 x 1-mile with active recovery back to 70%
4. Best Mile run of 4:00 today we train at TE-4 (Lactate Threshold) 85-95% or 4:42-4:13 mile pace.  We may run 6 x a 800 in 2:06 or we me run a Tempo 3 miles at 4:42 pace. Recover back to 70% between.
5. Best Mile run of 4:00 today we train at TE-5 (NMF/Supra Max)  95-Max Heart rate.  Heart rate does not really affect this level.  Here we are working SKILL, Foot Speed ect.  We may do 12 x 150 meters at 3:50 mile pace Supra Max (Faster than best Mile time of 4:00)  or we may run 150 meter accelerations. Start at 5:00 pace and accelerate gradually to the point of All OUT Speed in the last 5-10 Meters. Recover and do it again. Full Recovery on all Work at this level. 

Free Pace & Power Chart Click Here to find RPT

See the New Sonic Fitness iQniter Cardio Training System to execute these sessions. iQniter cardio training allows you to pre-design workouts that you can follow.  These pre-designed  sessions can act as your reference point, your training objective would be to reduce the Metabolic Cost of the circuit, do more work for less Cardio Respiratory Cost (Stress).

Example Workout/Test:

A favorite of ours, at Therafit over the last 10 years has been a routine we call Yo-YO’s, start group of 10-20 peoples on indoor Bikes, with iQniter by Suunto, get them all to a base -Starting Point- of 75% mhr . Yell ready set- “GO” over the next 6-minutes their workout objective is to go to 85% (Adpapt Sympathetic Nervous system) and back to 75% (Recovery-Parasympathetic Nervous System) as many times as they can.  

This is a measure of their Functional Workload Capacity, as they get fitter, they will be able to do more 75-85-75 round trips in 6-minutes.  I count times at 75%, so they all get 1 automatically.

Our average  club production over 10-Years was 10 round trips.  I once had a person only get 2 in 6- minutes, I ask him to seek a cardiologist, sure enough he was in need of a Angioplasty or Opening of a  Semi-Blocked Artery with a Stent.

HOW MANY CAN YOU DO?

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For middle school students it is very important to establish a set of Reference Points (baselines) to work against and keep them focused.

 

Example Circuit Training:

Circuits in the School Gymnasium such as a Jump Rope Station (50r) rotate to Push-up (10-20) Station to Sit-up(10-20) Station to Burpees (10-20) rotate to Balance Station (10-20) then on to 2-lap run station on to Wall Ball Squat (10-20). Establish Time