Is the Training Pyramid Optimal? Part 1

Almost all athletes are accustomed to the idea of periodization, especially those who find endurance sports to be their passion. The meticulous taper that these athletes follow is such an integral part of the process that it almost seems nonsensical to press the notion that the traditional pyramid training may not be the most optimal design. What on earth am I talking about? Well, I’m advocating year round quality phases. Yes, a total disruption of the traditional training mold. Now don’t get this confused with "don’t stop till you drop" repeats that have people heaving and wheezing like the end is nigh. I believe there are a lot of confused athletes and coaches out there who believe a base phase can’t have a lick of anything quicker than a jog and if you are going to go to the track you have to leave there in agony. Instead of a large, easy base period there should be an adequate amount of quality work mixed in.

Pickups, strides, etc., are forms of quality work that easily be done year round to supplement any easy distance training, or even other forms of quality, without taking much out on the legs. These are best done on an open grass field and should last 50-100 meters long. Some coaches prefer to put their athletes through plyometric training during base, or even year round to focus on power and proprioception. Although, due to the dynamic nature of plyometrics I find depending on the training age of the group the reward is less than the risk but that is something that the athlete or the coach needs to find out for themselves. It is noted that Clyde Hart, coach of the two fastest 400 meter runners of all time in Michael Johnson and Jeremy Wariner, was wary of plyometrics as well and used them sparingly.

The next form of quality that should be used year round is the hill workout. Hill sprints are a popular form of training for body builders because of the workout it offers, plus the excessive post exercise oxygen consumption of hill sprints is thought to elicit a higher caloric expenditure and higher fat loss percentages than light or moderate aerobic exercise. This would come in handy for those who seek to shed a few extra pounds or are looking for a challenging but different style of training. But why would this factor into a training regimen that traditionally is periodized like a runner or triathletes schedule? Well for one, the strength gains alone are a reason to add this training in year round, especially prior to intense anaerobic training that is traditionally seen towards the end of a training cycle because these workouts will decrease the likeliness you become injured. Added flexibility in the hips, ankles, etc., are a factor that contributes as well. Highly praised former track and field coach from New Zealand, Arthur Lydiard, described a complete phase where hill running should be done to increase speed, strength, and coordination. It has been long known to offer a great workout for athletes.

Resistance training is a hotly contested option for training that may or may not offer improvement, but I believe that resistance training can be of high importance to maintaining a healthy, well-balanced body that can withstand the pounding that it takes to complete an intense sporting event. A study back in 1993 that is often cited claims that not only is resistance training futile for endurance athletes, it can actually have a negative affect. But this article by the National Strength and Conditioning Association claims the opposite. I believe an athlete in any sport will do well to incorporate a proper resistance training program into their training, and this should be done year round. While I believe that resistance training can be done year round, it is important to taper this towards phases of high intensity training such as the anaerobic phase of a traditional training cycle due to the immense amount of effort an athlete is using. It is not necessary for the athlete to use resistance training within two weeks of a peak competition as well. Furthermore, resistance training is traditionally done within the confines of a gym and offers some respite from the external training conditions.

And finally, in the south we have high humidity in the summers. Quantity, especially in this weather, is highly stressful to the body. For athletes to maintain the same training regimen in the south as those in more temperate climates it would require much more preparation, caution, and most importantly, rest. The necessity to train, and at a certain level, will not change for someone hoping to achieve a specific goal so adequate stimulus must still be met, but if we look at of our workouts we may find a way to curb the amount of time spent in the heat while still getting the training we need. This could come in the form of the three ways we have described or could come in the form of tempo workouts, a topic we will discuss next, as well the idea of macrocycles, mesocycles, and microcycles instead of a singular pyramid to develop a better overall regime.