Residual Training Effects- Understand training to focus on performance.
When you plan your workout routine for the season, it’s crucial to keep in mind how long your training will affect your body before it starts to wear off. Various types of exercise, such as strength training, speed work, and cardio, have different sustainability levels. Therefore, it’s essential to remember this while planning your workouts to ensure you’re getting the most out of your efforts.
Understanding Residual Training Effects (RTE) will enhance your skills with the utmost energy and ensure optimal maintenance and progression of your physiological systems. This will help you avoid overloading and overtraining. With this understanding, RTE empowers you to meticulously structure your yearly training cycles to maintain and improve skills and training.
Benefits of RTE
Residual Training Effect (RTE) is vital in sports training as it refers to the residual effects or adaptations that persist after the cessation or reduction of training. Understanding and strategically utilizing RTE can have several positive impacts on athletic performance.
Optimized Tapering: Tapering is a planned reduction in training load before a competition to allow recovery and peak performance. By knowing the RTE of specific training adaptations, athletes and coaches can tailor the tapering phase more effectively. They can reduce training volume and intensity while still maintaining critical performance-enhancing adaptations.
Extended Performance Gains: RTE allows athletes to extend the benefits of their training efforts over time. Even when training volume or intensity is decreased, the positive adaptations gained during the training period can persist, contributing to sustained performance improvements.
Injury Prevention: Tapering and strategically using RTE can contribute to injury prevention. By allowing the body to recover and reducing the risk of overtraining, athletes are less prone to injuries that may occur when training stress is consistently high.
Psychological Benefits: Knowing that the benefits of training can last beyond the actual training sessions can positively impact an athlete’s mindset. This knowledge can boost confidence, reduce anxiety, and contribute to a positive mental state leading up to competitions.
Effective Periodization: Periodization involves planning training cycles with varying intensities and focuses throughout the year. Understanding RTE allows for effective periodization, helping athletes peak at the correct times and maintain a high level of performance during competitive seasons.
Skill Retention: RTE can aid in skill retention in sports involving specific skills, such as all sports. Athletes can maintain and refine technical abilities even during periods of reduced training.
Residual Training Effects
The more trained you are, the more realistic, effective, and practical this chart is for you. For the untrained, it is not so effective.
Aerobic System- RTE is 25-30 Days.
Increases mitochondria, glycogen storage capability, aerobic enzymes, capillaries, and hemoglobin capacity.
Strength Training- RTE is 25-30 Days.
Increases muscular density, neural mechanisms, nervous system potentiation, and hypertrophy.
Anaerobic Lactate System- RTE is 13-17 Days.
Improved lactate buffering capacity, glycogen storage, and ability to sustain lactate accumulation.
Power Training- Repeat- RTE is 10-15 Days.
Improved repeat sprinting (RSA), blood circulation, lactate threshold, and aerobic and anaerobic enzymes.
Anaerobic ATP/CP System- RTE is 2-5 Days.
Improves the speed and the rate of ATP resynthesis and cellular reactions.
Speed/Velocity- RTE is 2-5 Days.
Improves and enhances anaerobic power, neural drive mechanisms, and neuromuscular ability.
The Aerobic System is Essential!
The notion that the aerobic system does not need to be trained is a false fabrication highly pushed on social media. Don’t believe the lie. The aerobic system is like the gas tank of your car. It will dictate your energy during your game. The more you train it, the more you build it, the stronger and more effective and efficient it becomes.
Now, the anaerobic system is your accelerator. The faster you drive, the more energy you will use. As you improve anaerobic capabilities, you upgrade your engine from a four-cylinder to a V8- meaning you can go faster quickly.
Think of it like this: you have probably been in this situation. You have an excellent anaerobic system that tires out quickly. That is because your aerobic system is weak. For example, let’s use cruise control to describe a strong aerobic system.
Setting cruise control at 75 MPH allows the car to drive powerfully for hours. And the same goes for setting it at 55MPH. So, when you punch the accelerator, it speeds up quickly, let’s say to 100MPH. And when you release the pedal, the speed goes back to 75MPH. If you set the cruise at 55 MPH, it takes longer to get up to speed and more energy to 100 MPH.
So, the higher the power of your aerobic system, the more energy efficient and the less you need to tap into other systems, like the lactate system, for energy. Also, a trained aerobic system recovers anaerobic energy about 20% faster. Understanding the improvement of your aerobic system will boost anaerobic performance.
With all that being said, your aerobic system has the longest and best adaptations over time. And for the examples I explained, developing them first or incorporating them into your training is essential. Elevating the long residuals first means you just need to program them accordingly. The speed and power effects require more attention for sustainability and progression.
Training Long Residuals First
Sustained Adaptations: Long residual training effects emphasize qualities that have a more prolonged impact on the body. Like the aerobic system, sustained adaptations continue after the training stimulus is reduced or stopped. This is particularly important for athletes who must maintain specific physical attributes over an extended period and include other training, like speed, power, and skills.
Strategic Planning: Incorporating long residual training first allows for strategic planning in a training cycle. By first addressing qualities with more extended residual effects in the training program, you can ensure that these adaptations are well-established and maintained throughout the competitive season or specific performance period.
Base Building: Long residual training effects often involve foundational elements such as general strength, endurance, or aerobic capacity. Establishing a robust base in these areas can provide a solid foundation for more specific and targeted training phases that follow. This progressive approach helps prevent burnout and overtraining.
Performance Sustainability: Long residual training sets the stage for sustained high-level performance. Athletes are better equipped to maintain their overall performance by addressing fundamental components early in the training cycle.
Ultimately, prioritizing long residual training first depends on individual goals, the nature of the sport or activity, and the athlete’s specific needs. It is part of a comprehensive training strategy that considers the progression of training phases to optimize performance over the long term.
Compatibility of Energy Systems
Understanding the complement of systems will give you the best results. Sometimes, training specific systems together will have a diminishing, not progressive, effect. Training two systems together can help maximize and focus on other essential training aspects.
Aerobic/ Endurance Training
- Sprinting, Strength Endurance, Max Strength, Hypertrophy.
Anaerobic Lactate Training
- Strength Endurance, Low Aerobic Recovery, Aerobic/Anaerobic Mixed Training.
Anaerobic Alactic Sprints
- Aerobic Endurance, Explosive Training, Max Strength, Hypertrophy, Low Aerobic Recovery.
Strength Training
- Flexibility, Mobility, Low Aerobic Recovery.
Learning New Skills
- After training the primary skill, perform any training. It is all compatible here.
About 80% of the focus should be on the primary modality for adaptation and sufficient stimulus to occur.
Analyze your Sport
Understanding your sport will help you maintain your progress and progress when needed. For example, if you only need to squat once a week or every ten days to maintain strength, it allows you to work on skills, speed, sprints, and aerobic capacity.
RTE is also helpful in the off-season when you can maintain your progress rather than let it decline.
Soccer:
- Aerobic System: 70-80%
- Anaerobic System: 20-30%
- Energy Systems: Involves a mix of aerobic and anaerobic energy systems.
- Aerobic System: Essential for endurance and to maintain continuous anaerobic output throughout the game.
- Anaerobic System: Used during short bursts of intense activities such as sprints, changes of direction, and high-intensity efforts.
Football (American Football):
- Anaerobic System: 60-70%
- Aerobic System: 30-40%
- Energy Systems: Football is a stop-and-start sport with periods of high-intensity activity.
- Anaerobic System: This system is used during quick bursts of energy, such as sprints, tackles, blocks, and explosive movements.
- Aerobic System: Maintaining anaerobic performance until the end of the game is essential for overall endurance during the game, particularly for players with continuous involvement.
Baseball:
- Anaerobic System: 40-50%
- Aerobic System: 50-60%
- Energy Systems: Baseball is characterized by short bursts of explosive activity interspersed with periods of lower intensity.
- Anaerobic System: Used during sprinting, swinging the bat, and explosive throws.
- Aerobic System: Contributes to overall endurance, especially for outfielders covering large distances or pitchers working through extended innings.
Basketball:
- Anaerobic System: 50-60%
- Aerobic System: 40-50%
- Energy Systems: Basketball is a high-intensity, intermittent sport with a mix of aerobic and anaerobic demands.
- Anaerobic System: Utilized during short sprints, jumps, rapid changes of direction, and intense plays.
- Aerobic System: This is important for overall endurance during the game, especially for players who cover a lot of ground.
Tailoring training programs to match the specific demands of each sport and position is essential for optimizing performance.
Training programs are often designed to address strength, speed, power, aerobic, and anaerobic demands to ensure athletes are well-prepared for the diverse requirements of their sport. The specific needs of individual athletes must be considered when designing training regimens.
To leverage RTE for improved performance, you must consider the duration of residual effects for different training components. This involves understanding the specific physiological and neuromuscular adaptations associated with each type of training. By strategically planning training cycles, tapering phases, and recovery periods, you can harness the benefits of RTE to enhance their overall performance.
Check out my INSTANT STRENGTH book for total strength, speed, and power programs.
To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.
To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.
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Residual Training Effects- Understand training to focus on performance.
When you plan your workout routine for the season, it’s crucial to keep in mind how long your training will affect your body before it starts to wear off. Various types of exercise, such as strength training, speed work, and cardio, have different sustainability levels. Therefore, it’s essential to remember this while planning your workouts to ensure you’re getting the most out of your efforts.
Understanding Residual Training Effects (RTE) will enhance your skills with the utmost energy and ensure optimal maintenance and progression of your physiological systems. This will help you avoid overloading and overtraining. With this understanding, RTE empowers you to meticulously structure your yearly training cycles to maintain and improve skills and training.
Benefits of RTE
Residual Training Effect (RTE) is vital in sports training as it refers to the residual effects or adaptations that persist after the cessation or reduction of training. Understanding and strategically utilizing RTE can have several positive impacts on athletic performance.
Optimized Tapering: Tapering is a planned reduction in training load before a competition to allow recovery and peak performance. By knowing the RTE of specific training adaptations, athletes and coaches can tailor the tapering phase more effectively. They can reduce training volume and intensity while still maintaining critical performance-enhancing adaptations.
Extended Performance Gains: RTE allows athletes to extend the benefits of their training efforts over time. Even when training volume or intensity is decreased, the positive adaptations gained during the training period can persist, contributing to sustained performance improvements.
Injury Prevention: Tapering and strategically using RTE can contribute to injury prevention. By allowing the body to recover and reducing the risk of overtraining, athletes are less prone to injuries that may occur when training stress is consistently high.
Psychological Benefits: Knowing that the benefits of training can last beyond the actual training sessions can positively impact an athlete’s mindset. This knowledge can boost confidence, reduce anxiety, and contribute to a positive mental state leading up to competitions.
Effective Periodization: Periodization involves planning training cycles with varying intensities and focuses throughout the year. Understanding RTE allows for effective periodization, helping athletes peak at the correct times and maintain a high level of performance during competitive seasons.
Skill Retention: RTE can aid in skill retention in sports involving specific skills, such as all sports. Athletes can maintain and refine technical abilities even during periods of reduced training.
Residual Training Effects
The more trained you are, the more realistic, effective, and practical this chart is for you. For the untrained, it is not so effective.
Aerobic System- RTE is 25-30 Days.
Increases mitochondria, glycogen storage capability, aerobic enzymes, capillaries, and hemoglobin capacity.
Strength Training- RTE is 25-30 Days.
Increases muscular density, neural mechanisms, nervous system potentiation, and hypertrophy.
Anaerobic Lactate System- RTE is 13-17 Days.
Improved lactate buffering capacity, glycogen storage, and ability to sustain lactate accumulation.
Power Training- Repeat- RTE is 10-15 Days.
Improved repeat sprinting (RSA), blood circulation, lactate threshold, and aerobic and anaerobic enzymes.
Anaerobic ATP/CP System- RTE is 2-5 Days.
Improves the speed and the rate of ATP resynthesis and cellular reactions.
Speed/Velocity- RTE is 2-5 Days.
Improves and enhances anaerobic power, neural drive mechanisms, and neuromuscular ability.
The Aerobic System is Essential!
The notion that the aerobic system does not need to be trained is a false fabrication highly pushed on social media. Don’t believe the lie. The aerobic system is like the gas tank of your car. It will dictate your energy during your game. The more you train it, the more you build it, the stronger and more effective and efficient it becomes.
Now, the anaerobic system is your accelerator. The faster you drive, the more energy you will use. As you improve anaerobic capabilities, you upgrade your engine from a four-cylinder to a V8- meaning you can go faster quickly.
Think of it like this: you have probably been in this situation. You have an excellent anaerobic system that tires out quickly. That is because your aerobic system is weak. For example, let’s use cruise control to describe a strong aerobic system.
Setting cruise control at 75 MPH allows the car to drive powerfully for hours. And the same goes for setting it at 55MPH. So, when you punch the accelerator, it speeds up quickly, let’s say to 100MPH. And when you release the pedal, the speed goes back to 75MPH. If you set the cruise at 55 MPH, it takes longer to get up to speed and more energy to 100 MPH.
So, the higher the power of your aerobic system, the more energy efficient and the less you need to tap into other systems, like the lactate system, for energy. Also, a trained aerobic system recovers anaerobic energy about 20% faster. Understanding the improvement of your aerobic system will boost anaerobic performance.
With all that being said, your aerobic system has the longest and best adaptations over time. And for the examples I explained, developing them first or incorporating them into your training is essential. Elevating the long residuals first means you just need to program them accordingly. The speed and power effects require more attention for sustainability and progression.
Training Long Residuals First
Sustained Adaptations: Long residual training effects emphasize qualities that have a more prolonged impact on the body. Like the aerobic system, sustained adaptations continue after the training stimulus is reduced or stopped. This is particularly important for athletes who must maintain specific physical attributes over an extended period and include other training, like speed, power, and skills.
Strategic Planning: Incorporating long residual training first allows for strategic planning in a training cycle. By first addressing qualities with more extended residual effects in the training program, you can ensure that these adaptations are well-established and maintained throughout the competitive season or specific performance period.
Base Building: Long residual training effects often involve foundational elements such as general strength, endurance, or aerobic capacity. Establishing a robust base in these areas can provide a solid foundation for more specific and targeted training phases that follow. This progressive approach helps prevent burnout and overtraining.
Performance Sustainability: Long residual training sets the stage for sustained high-level performance. Athletes are better equipped to maintain their overall performance by addressing fundamental components early in the training cycle.
Ultimately, prioritizing long residual training first depends on individual goals, the nature of the sport or activity, and the athlete’s specific needs. It is part of a comprehensive training strategy that considers the progression of training phases to optimize performance over the long term.
Compatibility of Energy Systems
Understanding the complement of systems will give you the best results. Sometimes, training specific systems together will have a diminishing, not progressive, effect. Training two systems together can help maximize and focus on other essential training aspects.
Aerobic/ Endurance Training
- Sprinting, Strength Endurance, Max Strength, Hypertrophy.
Anaerobic Lactate Training
- Strength Endurance, Low Aerobic Recovery, Aerobic/Anaerobic Mixed Training.
Anaerobic Alactic Sprints
- Aerobic Endurance, Explosive Training, Max Strength, Hypertrophy, Low Aerobic Recovery.
Strength Training
- Flexibility, Mobility, Low Aerobic Recovery.
Learning New Skills
- After training the primary skill, perform any training. It is all compatible here.
About 80% of the focus should be on the primary modality for adaptation and sufficient stimulus to occur.
Analyze your Sport
Understanding your sport will help you maintain your progress and progress when needed. For example, if you only need to squat once a week or every ten days to maintain strength, it allows you to work on skills, speed, sprints, and aerobic capacity.
RTE is also helpful in the off-season when you can maintain your progress rather than let it decline.
Soccer:
- Aerobic System: 70-80%
- Anaerobic System: 20-30%
- Energy Systems: Involves a mix of aerobic and anaerobic energy systems.
- Aerobic System: Essential for endurance and to maintain continuous anaerobic output throughout the game.
- Anaerobic System: Used during short bursts of intense activities such as sprints, changes of direction, and high-intensity efforts.
Football (American Football):
- Anaerobic System: 60-70%
- Aerobic System: 30-40%
- Energy Systems: Football is a stop-and-start sport with periods of high-intensity activity.
- Anaerobic System: This system is used during quick bursts of energy, such as sprints, tackles, blocks, and explosive movements.
- Aerobic System: Maintaining anaerobic performance until the end of the game is essential for overall endurance during the game, particularly for players with continuous involvement.
Baseball:
- Anaerobic System: 40-50%
- Aerobic System: 50-60%
- Energy Systems: Baseball is characterized by short bursts of explosive activity interspersed with periods of lower intensity.
- Anaerobic System: Used during sprinting, swinging the bat, and explosive throws.
- Aerobic System: Contributes to overall endurance, especially for outfielders covering large distances or pitchers working through extended innings.
Basketball:
- Anaerobic System: 50-60%
- Aerobic System: 40-50%
- Energy Systems: Basketball is a high-intensity, intermittent sport with a mix of aerobic and anaerobic demands.
- Anaerobic System: Utilized during short sprints, jumps, rapid changes of direction, and intense plays.
- Aerobic System: This is important for overall endurance during the game, especially for players who cover a lot of ground.
Tailoring training programs to match the specific demands of each sport and position is essential for optimizing performance.
Training programs are often designed to address strength, speed, power, aerobic, and anaerobic demands to ensure athletes are well-prepared for the diverse requirements of their sport. The specific needs of individual athletes must be considered when designing training regimens.
To leverage RTE for improved performance, you must consider the duration of residual effects for different training components. This involves understanding the specific physiological and neuromuscular adaptations associated with each type of training. By strategically planning training cycles, tapering phases, and recovery periods, you can harness the benefits of RTE to enhance their overall performance.
Check out my INSTANT STRENGTH book for total strength, speed, and power programs.
To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.
To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.