TRAINING RESIDUALS


A training residual can be defined as retention of a targeted training effect after cessation of training toward that targeted training effect. And here is my example and inspiration for writing this post.

My first training block of 2010 was targeted toward developing maximum strength and aerobic capacity. To develop my aerobic capacity I did tempo lifts twice a week, once for my upper body and once for my lower. I play basketball every Sunday night, so I gauged how well my training target of increasing my aerobic capacity was working based off of how tired I became. Because once I became tired and started to get that “burning” feeling, I knew I was tapping into my anaerobic glycolytic energy system. I noticed results within the first week and by the fourth week I could ball for two hours and not be stuck in anaerobic glycolysis for very long. And if I did tap into it, my recovery was much faster than it was previously (sorry if that rant was boring as hell to you, I was just trying to paint a picture). Anyway, this past week when playing I realized that’s been too long since I’ve addressed the aerobic capacity component of my training. I should have had a mini-block planned within my training so I could retain this training target, but you live and learn.

As JWill ages in both his actual age and training age, specific training targets and training residuals become more and more important

If you are looking to get ready for your upcoming basketball season (everything is in reference to basketball because I am biased and basketball is awesome), know what training targets you need to address, how long you need to develop each one, and how long the training residual is for each training target before you need to address the target again in order to maintain it. Below is a chart ( a very bad one because I don't know how to make one on this thing) from Vladimir Issurin’s book Block Periodization: Breakthrough in Sport Training that shows the training residuals of different motor abilities:

Motor Ability Residual Duration, days
Aerobic Endurance 25-35 days

Maximum Strength 25-35 days

Anaerobic glycolytic endurance 2 weeks - 22 days

Strength endurance 10-20 days

Maximum Speed (lactic) 2-8 days

*Taken from Issurin: Block Periodization: Breakthrough in Sport Training….I am not that intelligent to come up with all that information! But I do have a basic understanding of it.

This information was a bit geeky but hope it was enjoyable for all. Enjoy your weekend!