Programming for Aerobic Endurance | CSCS Chapter 20
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- เผยแพร่เมื่อ 8 ก.ย. 2024
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In this video we'll cover the 5 steps for creating aerobic endurance training programs, including aerobic training mode, volume, frequency, and intensity. This information comes from the NSCA's Essentials of Strength Training and Conditioning, chapter 20.
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RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Ideas for future content and thoughts, some people may like to know why the Karvonen [220-age] Gellish [207(0.67 x age)] Hunt [211-(0.64 x age)] Tanaka [208-(0.7 x age)] Astrand [216.6-(0.84 x age)] and others, all vary and how they differ in accuracy for each of their respective target populations. As well, incorporating why its better to attain a true heart rate max (if it can be done safely) vs any of the formulas. Something that was a bigger topic for my physiology courses taught by Dr. Swain who landmarked this information is the relationship between HRR and VO2R instead of heart rate max. I went on to work in cardiac rehab and using METs is a fun way of thinking about movement as an oxygen cost.
This was very helpful for me to learn a base of programming for the conditioning part of my programs.
Cool to learn the aerobic program design side of things as someone who mainly focused on anaerobic and resistance training types of programs
This video was a good reminder of the two different ways that can be used to find the target heart rate. The Karvonen formula is a little more complex but will give a more accurate result.
I really enjoyed diving deeper into each variable and discussing why each variable is very crucial when
programming for aerobic endurance
I really like how you went through each step and gave us many ways to calculate target heart rate. Thank you!
The duration of exercise being influenced by intensity makes total sense. I feel that I need to remember that when I work out because I often feel that sometimes in order for me to have a good workout I have to be going for a long time at a high intensity, but that is very hard to maintain.
I appreciate the clear step-by-step ways to create an aerobic training program! Knowing this will be very helpful when I am working with athletes and need to make a workout for their rehabs.
The way that you used examples such as a "bear" or "gorilla" jumping on your back to explain a lactate build up helped me visual the response. Thank as always for the video!
I appreciated the in-depth steps for designing a training program, especially the focus on intensity and the ways to measure and control the exercise intensity for the athletes.
I appreciate how you highlighted that increases in frequency, intensity, and duration have to be gradual every week of the training program for progress!
The idea that lactate levels are a better way of determining aerobic endurance than VO2 max is a new concept for me!
I liked how you mentioned not increasing too many factors all at once for progression, rather we need to pick just one thing to increase at a time.
I liked how you discussed increasing one factor at a time during progression and keeping in mind how much we are increasing it.
The steps that this video goes over was such a great way on how to accurately and safely create a program for aerobic endurance
I remember learning the heart rate measures in exercise prescription, where we did focus more on METs in clinical settings.
Thank you for providing an example for the Karvonen Formula. This will help in referencing it for professional use as well
Interesting that RPE is used for running too! I had never heard anyone mention it outside of powerlifting and weightlifting!
Love to see the connections between this and ex phys!
This was a great lecture on the 5 steps for creating an effective aerobic endurance program. I will be implementing these into my daily training regimen, thank you Dr, Goodin!
It was interesting to learn that VO2max can dictate performance in heterogenous groups, and lactate threshold will dictate performance for homogenous groups.
I'm learning more about lactate threshold in a couple other classes right now and having the physiological basic understanding of it makes it more interesting to know more about how endurance programs work to raise an athletes LT to further performance
I liked focusing on the different factors that affect aerobic endurance! It helped me think about real life examples for my own exercises
This video gave me good insight on how to exactly program exercise for an aerobic athlete.
Thanks Jacob, I'm on Ch. 20 today so this worked out great!.
I really enjoyed how you went through this step by step that was very helpful for me to understand this.
I liked how you emphasized that increases in frequency, intensity, duration must be gradual every week of the training program.
This was a good reminder that duration and intensity are so closely related. When one increases, the other typically decreases.
Great breakdown of the information Dr. It helps me understand the information in more common terms. Thank you
Glad it was helpful!
Thank you for this in depth video. It is drilled into my head to make trainings sport specific for athletes.
Interval training was probably my XC coaches favorite workouts for us at the beginning of the season.
It is super important to remember to gradually increase the progression of an aerobic endurance program to prevent overtraining.
Always love the real life examples and how to apply each concept.
I find it very interesting how principals for tradition weight lifting such as progressive overload transfer over to programming for aerobic training. It is important to progressive overload because your body needs a higher stimulus each week if you are going to make positive results. Going through the same workout each week will not make you faster or stronger in the long run.
Thank you for this video as it was super informative on how to begin to build a program designed for aerobic endurance training.
Thank you for such a systematic video. It was a great refresher from ex phys!
Thanks for this great and helpful video! Helps me understand the concepts in the textbook much better.
Really enjoyed learning how to design a program for aerobic endurance
I really liked your explanation of the special cases for exercise load progression. I just assumed that it would be a gradual increase for every athlete, but your example of the distance runner who took a break was a great reminder that every case is different.
I enjoyed the step by step tutorial on how to design an aerobic training schedule
This video was very helpful for me because I will most likely be designing aerobic endurance programs for athletes in the future!
This was an interesting video; I have never heard of the Karvonen method, but definitely will like to use one of the formulas to calculate my target heart rate range
9-yr-old daughter and I like to calculate our target hr's for fun. But she's pretty hard core. I see a trainer inside.
Thank you for explaining this so well!
Makes a lot more sense why my past coaches trained us in such specific ways.
The equations for calculating the target heart rate were super interesting. Makes me wonder how those specific equations came about.
Hello dr Jacob. I do learn alot from your videos. Is possible to use a white shade marker whenever you’re writing on your presentation? It’s hard to read the things you write 😊 hope you’ll consider
Great and interesting chapter!
Thankyou Dr.
When manipulating a combination of program design variables, is the 10% increase being factored for EACH variable separately (e.g., 10% frequency and 10% intensity) or the sum of the combination of variables (e.g., 5% frequency and 5% intensity)?
It is a good reminder that exercise progression doesn't always have to be an increase in frequency, duration AND intensity.
It is important to fit the mode of exercise to the sport of the athlete to get the greatest results.
3:30 Please correct me if I am wrong but I was taught that lactate could never dissociate a hydrogen ion in the body because the surrounding pH never gets low enough to allow it. Or does it actually end up contributing to soreness at lactate threshold? Can anyone clarify? Thanks!
You mentioned you don't use MET as a coach, I wonder why not?
How do you find resting heart rate?
I got to say that the amount of knowledge that is required for this certification is getting ridiculous. They keep adding to it. It seems like at some point they need to break this up into separate certifications.