AEROBICPROGRAMMING

ERIC OETTER

2012MIDWESTPERFORMANCESEMINAR

PHYSIOLOGY

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

PHYSIOLOGY

ALACTIC//LACTIC//AEROBIC

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

POWER

PHYSIOLOGY

ALACTIC
(610s)

LACTIC
(2040s)

AEROBIC
(HOURS)

CAPACITY
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

AEROBICADAPTATIONS

BiggerleIventricle.
EecOverespiraOon.
Morecapillaries.
Moremitochondria.
Moreaerobicenzymes.

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

LEFTVENTRICULARHYPERTROPHY

CONCENTRIC

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ECCCENTRIC

HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG

MITOCHONDRIALBIOGENESIS

PreaerobicintervenOon

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

PostaerobicintervenOon

FREDERICOG.S.2007.DIABETES.56:21422147

RESEARCH

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

PAROLINetal.1999.AMJPHYSIOLENDOCRINOL
METAB.277:E890E900

RESEARCH

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

GAITANOSetal.1993.JAPPLPHYSIOL.75(2):712719

ADAPT

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

CARDIACOUTPUTDEVELOPMENT

120150beatsperminute.
3090minutes.
13Omesperweek.
Modalityofyourchoice.

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

CARDIACOUTPUTDEVELOPMENT

120150beatsperminute.
3090minutes.
13Omesperweek.
Modalityofyourchoice.

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

HTTP://MEDED.UTMB.EDU/PATHOIMAGES/LARGE/
CELLINJ/LVHDIL.JPG

SLOWTWITCHHYPERTROPHY

TEMPO
SQUATS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

SLOWTWITCHHYPERTROPHY

TEMPO
PUSH-UPS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

FASTTWITCHOXIDATIVE

HICT
SPIN BIKE
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

FASTTWITCHOXIDATIVE

HICT
STEP-UPS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

MITOCHONDRIALBIOGENESIS

PreaerobicintervenOon

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

PostaerobicintervenOon

FREDERICOG.S.2007.DIABETES.56:21422147

AEROBICPOWER
3on/3o@AT
or
2on/1o@AT

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

BISHOPD.2011.SPORTSMED.41(9):741756

ALACTICPOWER//ALACTICCAPACITY

EXPLOSIVE

REPEAT
TREADMILL SPRINTS

DIAGNOSISFITNESSINDIANAPOLIS2012

ALACTICPOWER//ALACTICCAPACITY

EXPLOSIVE

REPEAT
KETTLEBELL JUMPS

DIAGNOSISFITNESSINDIANAPOLIS2012

ASSESS
MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ASSESS

1. ResOngHeartRate
2. HeartRateRecovery
3. ModiedCoopersTest(AnaerobicThreshold)
4. OneMinuteSprint(WholeBodyPower)
5. TimeMoOonAnalysis
6. RespiratoryAnalysis

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

RESTINGHEARTRATE

Isitgreaterthan60beatsperminute?

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

HEARTRATERECOVERY

Cantheheartrecovertolessthan130beatsper
minutewithinoneminuteofhighintensity
exercise?

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

MODIFIEDCOOPERSTEST

Whatistheaverageheartrateduringa6
minutemaxeortsprint?

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

LACTATETHRESHOLD

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ONEMINUTESPRINT

Howfarcanyougoinoneminute?

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

TIMEMOTIONANALYSIS

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

STRYER,Jetal.2004.MEDICINE&SCIENCEIN
SPORT&EXERCISE.36:168174

RESPIRATORYANALYSIS
1. Capnography
PCO2
BloodpH
BohrEect
LacOcDominance
2. QualitaOveAssessment

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

HRUSKA,Retal.2009.POSTURALRESPIRATION.
PRI:LINCOLN,NE

ANALYZE

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ANALYZE
RESTINGHEARTRATE

>60BPM

<60BPM

1. BreathingRetraining
2. CardiacOutputDevelopment
3. PeripheralVasculature
Development
4. SlowTwitchHypertrophy
5. FastTwitchOxidaOve
ProceedtoHEARTRATE
RECOVERYFlowchart

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

ANALYZE
HEARTRATERECOVERY

>130BPM

<130BPM
MODIFIEDCOOPERS

1.
2.
3.
4.

FastTwitchOxidaOve
AlacOcPower
MaximumStrength
CardiacOutputDevelopment

1.
2.
3.
4.

AlacOcPower//AlacOcCapacity
AnaerobicThresholdTraining
FastTwitchOxidaOve
MyocardialContracOlity

MODIFIEDCOOPERS

ONEMINUTESPRINT

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ProceedtoSPECIFIC
PHYSICALPREPFlowchart
JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

ANALYZE
SPECIFICPHYSICALPREP

LOCALMUSCULARENDURANCE(LME)
Slow&FastTwitchOxidaOve
Slow&FastTwitchContracOlity
PeripheralVascularDevelopment

CARDIACPOWER
MyocardialContracOlity
AerobicPower
ReduceMechanismsofCentralFaOgue

GAMESPEED
SportSpecicThresholdTraining

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

JAMIESON,J.2009.ULTIMATEMMACONDITIONING.
PERFROMANCESPORTS:KIRKLAND,WA

ResOngHeartRate>60bpm
CardiacOutput23x
TempoTraining2x
HICT12x

ACCUMULATION

HeartRateRecovery>1minute
ExplosiveRepeat2x
MaxStrength2x
AerobicPower2x
TempoRuns2x

TRANSMUTATION

HearRateRecovery<1minute
ThresholdTraining
LacOcPower//LacOcCapacity
SportSpecicPreparaOon

REALIZATION

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

ISSURIN,V.2008.BLOCKPERIODIZATION.UAC:MICHIGAN

PROGRAMMING

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

CONCURRENTTRAINING

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

HAWLEY,J.2009.APPLPHYSIOLNUTRMETAB.34:35361

LACTICvs.AEROBIC
LACTICADAPTATIONS AEROBICADAPTATIONS
ConcentricLVH

EccentricLVH

Mitochondria

Mitochondria

CapillaryDensity

CapillaryDensity

GlycolyOcEnzymes

AerobicEnzymes

GlycolyOcTissue

OxidaOveTissue

SympatheOcTone

VagalTone

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

VIRUA.2008.ADAPTATIONINSPORTSTRAINING.
INFORMAHEALTHCARE:NEWYORK

LACTICADAPTATIONS

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

TABATAI.1996.MEDSCISPORTSEXERC.28(10):132730

CASESTUDY
Femalesoccerplayer,age18.

ScholarshiptoPurdue.

ResOngHeartRate:74bpm

HeartRateRecovery:3:34to130bpm

LacOcsystemdominant.

8weeksunOlfallcampbegins.

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

THEPROGRAM
3weeks

3weeks

#PROJECTMITOCHONDRIA

#PROJECTSUCCINATE
DEHYDROGENASE

IncreaseCardiacOutput
ImproveRespiraOon
IncreaseSlowTwitchCSA
IncreaseOxidaOveFast
TwitchTissue
Decreaserelianceonthe
LacNcSystem

2weeks

ImproveAlacOcPower/
Capacity
ElevateAnaerobic
Threshold
IncreaseMitochondrial
DensityonLocalTissue
(LME)
Increaseperformance
belowAT

#PROJECTHEXOKINASE

IncreaseCardiacPower
IncreaseLacOcPower/Capacity
Prepareforsportspecic
demandsofcamp

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

#FALLCAMP

#PROJECTMITOCHONDRIA
Monday

Tuesday

KBJumps
CardiacOutput
8:52(8)
45minutes
8:42(10)

8:32(12)

TempoSquat
40:60(2x3)
45:45(2x3)
60:60(2x)

TempoRow
SameasSquat

Pullthroughs
HKChop/LiI
Planks

Wednesday
O

Thursday

Friday

Saturday

ProwlerSprints
CardiacOutput
HICTStepups
8:52(8)
45minutes
#120/10
8:42(10)

#220/20
8:32(12)
#320/10(Travel)

TempoSplitSquat
40:60(2x3)
45:45(2x3)
60:60(2x)

TempoPushups
SameasSquat

RDLs
FacePulls
DeadBugs

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

Sunday
O

#PROJECTSUCCINATEDEHYDROGENASE
Monday

Tuesday

ProwlerSprints
TempoRun
10on:32o

23series
60+60+60
120130bpm

Moveto
TrapBarDL

100+100+100+100
DBBench

CSR
StaybelowAT!!!

AbWheel
*BreathingRest

2(3x3on)

12series
+/5bpmAT

Wednesday
O

Thursday

Friday

Saturday Sunday

KBJumps
TempoRun
SledSprints
6on:32o

10on:32o
<120bpmrecovery
60+60+60
23series
(DropWeek3)

120130bpm

Moveto

SBSquatstoBox*

SplitSquats

100+100+100+100 HKLandmine
Pushups*

InvertedRows*
StaybelowAT!!! Pullthroughs

FacePulls
HKPallof
*BreathingRest

WallPress
2(3x3on)
Abs
12series

+/5bpmAT
2(3x3on)
12series
+/5bpmAT

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

THERESULTSTHUSFAR

ResOngHR58bpm(74)

HRRecovery0:55(3:34)

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

#PROJECTHEXOKINASE2.0
Monday

Tuesday

Wednesday

Thursday

Friday

TempoRDLs
6x60:60

Tempo
InvertedRow
6x60:60

TempoSL
Squats
34x60:60

TempoPush
Ups
45x60:60

8x(2:1)atAT

Swimming

10x(2:1)atAT

TempoRDLs
6x60:60

TempoInverted
Row
6x60:60

TempoSLSquats
34x60:60

TempoPushUps
45x60:60

10HICTonbike

Swimming

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

Saturday Sunday
TempoRDLs
6x60:60

Tempo
InvertedRow
6x60:60

TempoSL
Squats
34x60:60

TempoPush
Ups
45x60:60

ENERGYSYSTEMDOs&DONTs
DOprioriOzealacOcandaerobicdevelopment.

DONTrelyonlacOcmetabolism.Andtrainitlast.

DOtrackbiomarkersconsistently.

DONTseparateESTandskilltrainingintegrate.

MIDWESTPERFORMANCESEMINARINDIANAPOLIS2012

THANKYOU