Lactic A training
Peak lactate
Lactic B training
Lactate stacking
Speed repeatability
Speed endurance/ repeated sprint ability
Lactic A training
Aim
Generate (accumulate) as much lactic acid as possible
Lactic A training
W:R
1:3
Lactic B training
W:R
1:1/2
Lactic A training
HR
180-190bpm
Lactic A training
Blood Lactates
8-16mmol/L
Lactic A prescription
Dominant energy systme
Glycolytic
Lactic A prescription
Session duration
20-40min
Lactic A prescription
Intensity
85-90%
Lactic A prescription
Reps
4-6
Lactic A prescription
Sets
1-4
Lactic A prescription
Work time distance
5-60s, 40-500m
Lactic A prescription
Rest time
15-270s
Lactic A prescription
Rest between sets
5-10 min
Lactic A prescription
session distance
2000-3200m
Lactic A prescription
Periodisation
relate to skill drills
Lactic B prescription
Dominant energy system
Glycolytic
Lactic B prescription
Session duration
20-40min
Lactic B prescription
Intensity
80-85%
Lactic B prescription
reps
5-15
Lactic B prescription
sets
1-3
Lactic B prescription
work time distance
30-60s
180-400m
Lactic B prescription
Rest time
15-30s
Lactic B prescription
Rest between sets
5-10 mins of light exercise
Lactic B prescription
Session distance
1800-3000m
Lactic B prescription
Periodisation
relate to skill drills
Speed repeatability definition
Capacity to perform repeated bouts of high intensity work with short recovery periods between
Passive recovery
Allows ATP to be replenished but increases H+ ion concentration
Active recovery
Removes H+ but less ATP
Aerobic interval prescription - Long
W:R ratio
1:1
Aerobic interval prescription - Long
Duration
1-5 min
Aerobic interval prescription - Long
Intensity MAS%
90-100
Aerobic interval prescription - Long
Reps
4-6
Aerobic interval prescription - Long
Sets
2-3
Aerobic interval prescription - Short
W:R ratio
1:1
Aerobic interval prescription - Short
Duration
15-30s
Aerobic interval prescription - Short
Intensity MAS%
100-120%
Aerobic interval prescription - Short
Reps
10-15
Aerobic interval prescription - Short
Sets
1-2