Reference Point Training (RPT)

Training At 5-Metabolic Levels against given Performance Reference Points.
Reference Point Training (RPT) is:
Training at a percentage (%) of your Measurable - Max Cardio-Respiratory Output(Max Vo2), at a percentage (%) of Max Performance- Reference Point (Speed/Pace).

We all share the same Human Metabolism that has 3-primary Energy Systems (aerobic- aerobic/anaerobic & Anaerobic) and 5- distinct metabolic thresholds, or training- intensity levels.

Evidence Based Exercise is:
EBE is a complete exercise methodology (Pedagogy), that addresses all 5- Metabolic Intensity Levels, in one package, with incredible accuracy.

Training Load or Effect will Vary:
Sometimes 65%-75% (FFA) sometimes 80% aerobic threshold (AT) sometimes 85% anaerobic threshold (AeT) sometimes 88% lactate threshold (LT) and sometimes 100%  (NMF/supra-max)!   Sometimes a Combination of all 5 Training Effects.

We train by % of Max Heart Rate,  against % Max Performance Based - Reference Points, with the EKG accuracy of Garmin Product and RPT, this allows us to provide a program to train with complete accuracy regardless of talent or age.

Why Risk Injury and Over-train, or Waste time and Under-train when you can Pinpoint Training Effect and Produce Measurable Results?

Here is 2-Time Olympic Coach Dr. Vigil on Reference Point Training, applied to Running he calls it your VvO2 or Max Velocity (Avg Speed) at Max Vo2 for a Mile Run.  How fit are YOU?  How do you know if you have nothing to reference your answer against?
Dr. Vigil has coached 2 Olympic Teams and uses RPT to Pinpoint & Design Global Training Objectives.

Here are just a few simple Samples of how RPT works with a few common activities:

For Endurance Training: 4- minutes at Maximum Effort is a good duration to test most Activities and Establish  a  Point of Reference.  Why? 4-Min Max effort is 50% Aerobic/ 50% Anaerobic so it is good test of the human energy system.

For Brute Strength & Speed: 1 Rep Max ie: 1 Rep max Squat or Bench press, or 40-100 meter Max speed.

OTS Methodology sets up your workout week with a variety of Reference Point Training at various Metabolic Levels (Stress Levels)

A Cyclist with 400 watt Average 4-minute time trial would do:
TE-1 240-300 w at 65%-75% mhr (FFA)
TE-2 320w at 80% (Aerobic Threshold) AT
TE-3 340w at 85% (Anaerobic Threshold) AeT
TE-4 340-380w at 85%-95% (Lactate Threshold) LT
TE-5 380- 500 Watts at NMF to 125%(500w) at Supra Max Over Speed

A Swimmer with a *300 yd best of 3:45 or 1:15 pace per 100yd should be training@:
TE-1 1:42-1:38 100yd pace @ 65-75% of MHR (FFA) Long swims 3-10 miles
TE-2 1:36-1:34 100yd pace @ 80% AT 
TE-3 1:28-1:32 pace @ 85% AeT
TE-4 1:24-1:26 pace @ LT or 88%
TE-5 1:15-1:10 pace at NMF to Supra is 1:10 and faster 25-50 yd repeats Overspeed.


A Runner with 4:00 mile Personal Best (PB) would do:
TE-1  6:09 - 5:20 mile pace at 65-75% of MHR  (FFA)
TE-2  5:00 mile pace @ 80% of MHR  (Aerobic Threshold)
TE-3  4:42 mile pace @ 85% of MHR (Anaerobic Threshold)
TE-4  4:42- 4:13  mile pace at 85-95% of MHR  (Lactate Threshold)
TE-5  4:00 to 3:28 mile pace (3:28 is 115% of RP)  (NMF/ Supra Max)
*300yd swim is based on Distance the example can swim nearest 4- minutes. If you can only get 200 then use the 100 pace of a 4 minute 200 or if you can swim 500 use the 100 yd pace for 4 minutes. 


Garmin provides you with a EKG accurate Tracking System to record and analyse your Various Sessions against Reference point.  Year in and year out over your lifetime is where you will reap the greatest rewards. We call this your Global Perspective. 

Rome was not build in a day, nor did it decline in a day. It takes time, and have a point of reference to guide your journey is CRITICAL!!!  Each Printout of your latest session becomes an opportunity to learn about your health and improve your performance without wasting your energy, time and putting yourself at risk.

You should be asking yourself questions like, what is my best Mile @ 75% of my max, does it correspond to my best mile?  If I run a mile in 4 minute then should be able to run a Marathon 26.2 miles in 2:11 (5 minute Pace).  Is this true for you?  Are you building ALL of your systems over the Global Perspective of your Training Time?  

If you can swim 300 yds in 3:45 (1:15 pace) can you swim 1,000 in 14:10 (1:25 pace), can you swim 10 miles in 4 hours and 55 minutes (1:40 per 100)???

It is critical to get on the right system and stay with it as you age. Once you have all our Baselines, your Reference Points and our system to train them, you will always know where your Health and Performance is and have the system to improve it.

What are Your Reference Points?
share them with us at: tim@olympiatrainingsystems.com 

No comments:

Post a Comment