Analyse how the 'Frequency' component of the FITT principle must be modified throughout a training year for an elite 800m runner. In your answer, refer to periodisation and physiological considerations. (8 marks)
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Sample Answer
Base/general preparation phase:
- Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
- Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
- The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
- Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions
Specific preparation phase:
- Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
- Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
- ATP-PCr system training: 1-2 sessions weekly for speed development
- Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event
Competition phase:
- Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
- Maintenance aerobic sessions: 1-2 weekly at moderate intensity
- Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
- Overall reduction in frequency but increased specificity and quality
Energy system recovery requirements:
- ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
- Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
- Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
- 800 m training frequency must balance all three energy systems’ recovery requirements
Adaptation considerations:
- Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
- Early season higher aerobic frequency develops capillary density and mitochondrial content
- Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
- Frequency must be adjusted based on individual adaptation rates to each energy system
Periodised frequency model:
- Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
- Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
- Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
- Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity
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Sample Answer
Base/general preparation phase:
- Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
- Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
- The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
- Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions
Specific preparation phase:
- Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
- Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
- ATP-PCr system training: 1-2 sessions weekly for speed development
- Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event
Competition phase:
- Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
- Maintenance aerobic sessions: 1-2 weekly at moderate intensity
- Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
- Overall reduction in frequency but increased specificity and quality
Energy system recovery requirements:
- ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
- Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
- Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
- 800 m training frequency must balance all three energy systems’ recovery requirements
Adaptation considerations:
- Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
- Early season higher aerobic frequency develops capillary density and mitochondrial content
- Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
- Frequency must be adjusted based on individual adaptation rates to each energy system
Periodised frequency model:
- Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
- Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
- Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
- Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity