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It is the mix of training models that leads to success

It is the mix of training models that leads to success

In the following I would like to discuss some of the different concepts on which a training plan can be based on. An individually adapted concept mix will most likely lead you to your performance goal. I want to introduce to you the training models that are building the base for most training plans. These models are mainly automatically flowing into a coach’s plan. It can be quite elucidating, if one knows the background knowledge of what one is doing. If you want to tune different parameters of your performance, you need to know which model is primarily guiding you when interpreting the data, otherwise you may draw the wrong conclusions and initiate changes that may not be adequate. Basically sport science describes 5 different training models.

1 Biomechanical model
2 Cardiovascular-anaerobic model
3 Energy supply/energy deficiency model
4 Muscle recruiting/muscle strength model
5 Psychological, motivation model

Biomechanical model – A muscle that is not trained remains untrained

Just very recently I wrote blog post about the biomechanical side of training. Nevertheless I shall mention it here again as being one of the important training models. Every muscle needs a regular work-out or it will lose its strength and speed. Despite various athletic activities many of our 656 muscles remain unaccounted for. That is why a great runner can get sore muscles, if the track profile changes. You should also train muscles which you seemingly do not need. The pelvic floor muscles and back muscles for example. Not only do many orthopedic conditions result from muscle weaknesses, they also reduce the economy of the movement patterns. If you emphasize speed and strength you must train both, single and in combination. The endurance is always a mixture of both. Muscles make your body tension like a spring. Springs store energy, which is common knowledge from physics. This energy is important for endurance.

Economic patterns of movement lead to an improved performance

One concept of training physiology is based on this form of energy. It is called the biomechanical model. It indicates that muscles are systems, which give back elastic energy. The skeleton muscles function as springs and produce a torque. They retain mechanical energy.
An economic running style needs less energy, which means your muscle needs the less oxygen and produces less heat. Fatigue kicks in later if the thermal output is lower. On the contrary heat accumulation leads to a performance drop or abortion. So it is logic to reduce the oxygen consumption and reduce the thermal output by a better motion efficiency.

Running technique, core stability, semi-specific training etc. give the muscles elasticity and tension. The well trained muscles turn into a system, that efficiently releases energy without producing too much heat. To improve running in an athlete who is already very fit can be achieved by an improvement of his running technique. More muscle strength and more muscle fibers and therefore a higher oxygen consumption will probably not help him any further, reducing weight and running more efficiently may be a better solution. There is another advantage of a well-trained muscle (with an efficient stretching and tensing cycle). It is more resistant towards the kind of damage, which occurs due to eccentric strain on the muscle by running. Muscles of this kind allow you to train longer and harder.

Summary: Less damage due to less heat in the muscle (heat also damages the tissue) and less muscle damage by eccentric mechanical strain mean a faster recovery and the possibility to train more often without your recovery suffering.

The next posts will cover the other models.

Susann

Susann

Susann is the biest prototype and head of the team. She is Austrian, has studied medicine, meaning she is a medical doctor and the Biesters' alpha wolf. Susann continuously produces new ideas, is strong in making concepts and is practically always ON FIRE. Without her BIESTMILCH wouldn't be where and what it is today, and anyway - not possible.

Sport embedded in the City of Frankfurt

Biomechanics say, »economists« run faster and longer

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