Programming for Aerobic Endurance | CSCS Chapter 20
Вставка
- Опубліковано 18 кві 2022
- CSCS Chapter Study Guides & More: / drjacobgoodin
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.
Want to say thanks and support the channel? Buy me a coffee bit.ly/3HwXQk6
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/2GLzZn4
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
amzn.to/3oGhS2W
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
-
Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
Or stop by my channel for complete teaching series statistics in kinesiology, biomechanics, and sport science: bit.ly/2Rlg5kQ
Have a great day and remember to move well, live well, and teach others to do the same!
-
MY OTHER PLAYLISTS
Praxis of Strength Training and Conditioning - bit.ly/2GLzZn4
Essentials of Sport Science - bit.ly/3wqEdZl
Statistics in Kinesiology - bit.ly/2GOtjVf
Kinesiology Concepts - bit.ly/3mgKy1K
Biomechanics Concepts - bit.ly/3iJzGHv
Structural Kinesiology - bit.ly/32kJ5zw
Teach Through Video - bit.ly/3st9iIj
At-Home Exercise Library - bit.ly/2DWbvGQ
At-Home Follow-Along Workouts - bit.ly/3k8OQqc
-
Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
APPLY TO STUDY UNDER DR. GOODIN
PLNU Undergraduate Kinesiology Program: bit.ly/33jA1KA
PLNU Graduate Sports Performance Program: bit.ly/3hs8Pyi
-
GEAR I USE FOR FILMING LECTURES
My Main Camera - amzn.to/3HwVOR0
Action Camera - amzn.to/2KeV7V6
Cheap Lighting Setup - amzn.to/38COzZG
Gigantic LED Key Light - amzn.to/3srHxPx
Best Wireless Mic - amzn.to/3ItRbsd
Shotgun Mic - amzn.to/2LrGmib
Lav Mic - amzn.to/2XwiyMu
Zoom H1 Recorder - amzn.to/3i5DELf
Audio Extension Cable - amzn.to/3nEAEXo
High Speed SD Card - amzn.to/35v9ADJ
Dummy-Proof Drone - amzn.to/2LLpyCs
iPad Pro (for recording slides) - amzn.to/2Xzoi8f
MY FAVORITE SPORT SCIENCE TOOLS
Velocity-Based Training Tool (GymAware) - bit.ly/35pvyZ6
The Force Platforms I Use (Hawkin Dynamics) - bit.ly/3lqqAkz
Timing Gate Solution (FreeLap) - bit.ly/35nXKeQ
Drone - amzn.to/2LLpyCs
THE PROTEIN I RECOMMEND
MyProtein - bit.ly/3iqlCCP (code Jacob-R4U9 for 45% off order of $30 or more)
THE TEXTBOOKS I TEACH FROM
Essentials of Sport Science - amzn.to/3HtJqRN
Essentials of Strength Training and Conditioning - amzn.to/3oGhS2W
Applied Biomechanics: Concepts and Connections - amzn.to/38EF0tc
Statistics in Kinesiology - amzn.to/3i5zyCT
Manual of Structural Kinesiology - amzn.to/3i6z0MZ
The Sports Gene - amzn.to/2XzBqu6
Scientific Principles of Strength Training - amzn.to/38DfGUn
Every Good Endeavor - amzn.to/3bCJQZR
-
MUSIC CREDIT
Music for these videos provided by Epidemic Sound - bit.ly/3gCNO4l
DISCLOSURE 1: Some of the links above are affiliate links. At no additional cost to you, I will earn a (small) commission if you click through and make a purchase.
DISCLOSURE 2: Aerial footage was previously captured under recreational circumstances in compliance with Part 107 Exception for Recreational Flyers. FAA approval granted through the Kittyhawk app when required. In some instances, stock footage has been used.
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.
I enjoyed the step by step tutorial on how to design an aerobic training schedule
Thank you for such a systematic video. It was a great refresher from ex phys!
Thank you for this video as it was super informative on how to begin to build a program designed for aerobic endurance training.
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 really enjoyed how you went through this step by step that was very helpful for me to understand this.
I really enjoyed diving deeper into each variable and discussing why each variable is very crucial when
programming for aerobic endurance
This was very helpful for me to learn a base of programming for the conditioning part of my programs.
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.
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 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.
It was interesting to learn that VO2max can dictate performance in heterogenous groups, and lactate threshold will dictate performance for homogenous groups.
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 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.
I appreciate how you highlighted that increases in frequency, intensity, and duration have to be gradual every week of the training program for progress!
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.
It is super important to remember to gradually increase the progression of an aerobic endurance program to prevent overtraining.
This was a good reminder that duration and intensity are so closely related. When one increases, the other typically decreases.
I really like how you went through each step and gave us many ways to calculate target heart rate. Thank you!
This video was very helpful for me because I will most likely be designing aerobic endurance programs for athletes in the future!
Cool to learn the aerobic program design side of things as someone who mainly focused on anaerobic and resistance training types of programs
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!
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.
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.
This video gave me good insight on how to exactly program exercise for an aerobic athlete.
I liked how you emphasized that increases in frequency, intensity, duration must be gradual every week of the training program.
I liked focusing on the different factors that affect aerobic endurance! It helped me think about real life examples for my own exercises
Love to see the connections between this and ex phys!
Thanks Jacob, I'm on Ch. 20 today so this worked out great!.
Thank you for providing an example for the Karvonen Formula. This will help in referencing it for professional use as well
Thanks for this great and helpful video! Helps me understand the concepts in the textbook much better.
Interval training was probably my XC coaches favorite workouts for us at the beginning of the season.
Thank you for this in depth video. It is drilled into my head to make trainings sport specific for athletes.
Always love the real life examples and how to apply each concept.
I remember learning the heart rate measures in exercise prescription, where we did focus more on METs in clinical settings.
Great breakdown of the information Dr. It helps me understand the information in more common terms. Thank you
Glad it was helpful!
Interesting that RPE is used for running too! I had never heard anyone mention it outside of powerlifting and weightlifting!
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
Thank you for explaining this so well!
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.
Really enjoyed learning how to design a program for aerobic endurance
Great and interesting chapter!
Makes a lot more sense why my past coaches trained us in such specific ways.
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
Thankyou Dr.
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
It is a good reminder that exercise progression doesn't always have to be an increase in frequency, duration AND intensity.
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 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!
How do you find resting heart rate?
You mentioned you don't use MET as a coach, I wonder why not?
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.