How about you try realtraining? E-Book

Martin Pfeifenberger

• Herausgeber: Lifebiz20 Verlag
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2024

Seitenzahl: 97

Beschreibung

The playground of sport.. How does efficient, effective and sustainable training really work? Especially in this day and age, when resilience and the immune system play a greater role than ever before, the contrasts on this topic could not be wider. There are countless "experts" who promise the moon. In no other area are there more of them - except perhaps in politics. Are content and form out of balance? Hopes, dreams and desires are processed for marketing purposes and spread like wildfire via social media channels. Each training method is yet more effective and efficient than the previous one, while taking less time. Self-proclaimed "biohackers" and people who have reinvented physiology are making utopian promises. It seems that human physiology has changed proportionally with the development of the internet, at least if you believe these promises. Human physiology has evolved over millennia and will not change significantly in the next hundred years. This book is not a training manual, it is intended to encourage reflection, questioning and scrutiny - whether in health sports, ambitious hobby sports or competitive sports. What conditions should be created? What do the many terms buzzing around mean? How does it all really work? These connections and backgrounds are explained both clearly and logically in this book - why one thing works and another can't work. Understanding the "why" is one of the most important prerequisites for functional, effective and sustainable training. Many achievements and medals are the product of a series of coincidences, which are not all that rare - which is why many training systems persist. The knowledge about the application of biological measurement data for physical training has been around for almost half a century - only the knowledge about the correct application is still largely a mystery.

Leseprobe

How about you try real training?

© 2024 Martin Pfeifenberger

Layout and Typesetting: Martin Pfeifenberger

Logo design: www.hellweiss.at

Logo art painting: www.schwamikunst.com

Proofreading: Petra Radakovits

Translation to English: Lena Koppensteiner

Pictures: Martin Pfeifenberger, Handelszentrum 16, 5101 Bergheim

Publisher:

Herbert Schnalzer, Lifebiz20 Verlag

Frösau 17, A-8261 Sinabelkirchen

www.lifebiz20.academy/verlag

Graphic Quality Control:

Markus Ponhold

www.grafik20.at

ISBN Softcover: 9783903440524

ISBN E-Book: 9783903440128

Contents

Preface

About me

A quarter century

The principle

"External load - Internal stress"

Training only "means to an end"?

Efficiency and effectiveness

Method-oriented vs. Adaptation-oriented

Performance-determining vs. performance-presupposing

Load-bearing capacity, what does it mean?

Secrets of high-performance sports

Think about it

Principles and considerations

Heart rate controlled training

Training makes you weak…

HIIT training – really a hit?

High-Altitude training – thin air will fix it?

Performance diagnostics only suitable for high performance sports?

High performance sports are unhealthy

I am too bad for a performance diagnosis, I am "embarrassed"

Marketing and its contribution to wrong training

Of hope, faith and alleged knowledge

Metabolic training

Fat metabolism only starts after 50 minutes

I am training by feeling

Simulating and repeating the intensities of the sports to get the body used to them

Patterned Programs

Only if you are properly exhausted and sweating after training, it was a good workout

"Afterburn" of the muscles

Training and caloric intake thinkers

Six-pack and similar challenges

How incorrectly used terms can lead to incorrect training

When the power "runs out"

Of wanting, but no longer being able to do so

To flip the switch in your head … :-)

We trained a lot and hard

Man, that person is fit

Avoid the biggest mistakes

Missing knowledge of the interpretation of biological measurement data

Training without biological information - the hope dies last …

Stress/recovery ratio not correct

Insufficient or missing training documentation

Here's how it works

Performance diagnostics in general

Performance diagnostics - clarification of the prerequisites

Lactate measurement

Choice of step test protocol

The lactate performance curve

Final words:

Reference-list

Preface

In my last quarter century in competitive sports, over time I have been confronted with all sorts of questions and statements about training and performance diagnostics. Sometimes to smile benignly, but when I think about how many of these things are converted into training, it sometimes almost borders on bodily injury. By then at the latest you lose your smile.

This book is intended to get every person interested in movement and training to ask questions again. Questions are rarely ever asked today. That would nowadays, in the age of information overload, be embarrassing for many people. One could be dismissed as an "ignorant".

„There is no shame in knowing nothing, but in not wanting to learn anything.“

(Alison Croggon)

Getting exercise is a basic human need and with consistency, still the best health care. How to best approach the matter should be clear after reading this book.

In today's world, every training measure and/or training device promises even higher efficiency with almost guaranteed success in record time. In most cases the only thing being moved is money. Any device and method is only as good as the one who knows how to use it and use it correctly.

Terms and training methods are explained, however are often used incorrectly. What's behind that?

Resilience is a central issue for the healthy and stable functioning system "human". The endurance capability as a "means to an end" is the basis for health and every sport. It significantly supports and influences regeneration, the immune system and dealing with stress.

Many injuries, overloads and immune response disorders could be avoided this way, not to mention "burn-out" situations. But more on this topic later.

There are a lot of experts in the playing field “sport”. In "football" alone we already have a few million "experts" in Austria. And there is no difference in many other disciplines. Admittedly, it is not easy to know who is a real expert and who is not.

This usually ends up being difficult for a "layman" to judge.

To give an example: After a treatment at the dentist, they already know whether the work is good or not. I usually don't know that until sometime later, if at all. The assessment of whether good or not has less to do with the quality of work, but rather with sympathy, ambience and the feel-good factor.

On the "playing field sport" I have already met many such "experts". Years ago, men practiced a specific sport more intensively or had already had a performance diagnostic done somewhere. Or they know someone who knows someone, who knows his stuff.

There is never more speculation in any other professional field, never so much hope for chance - which admittedly leads to success relatively often - and manipulation as in sports. And this is not necessarily due to the athlete himself, but often also to the environment taking care of them.

In many other industries, these conditions, as they sometimes prevail in sports, would be unimaginable.

I'm not saying that there aren't well-functioning systems. In relation to the total population, however, only a very small percentage of this knowledge and the benefits from it are incorporated and implemented.

This book is not a training guide, but about principles. Understanding these principles is the basis for training to work properly in the first place. And that applies to competitive athletes to the same extent as ambitious hobby athletes or athletes who do it for their health and training beginners.

My occupation over the last 25 years has been to examine all possible training methods and measures their effectiveness and to prove their efficiency with appropriate biological measurement data.

With a performance diagnosis, if done right, the quality of the trainer and his training recommendations can be tested.

Logo painting Artist

Nadine Auer

www.schwamikunst.com

About me

I decided early on to become a ski professional and was one of the "trainer type" variety. I always trained more and more often than the others to be better. At the age of 14, 15, a series of injuries began that did not want to stop. At the age of 18/19 I decided to end my "career" because the deficit could not be caught up anymore. I racked my brain as to why it had all gone down like this. I began to research to find causes. It quickly became clear to me that a lot has gone wrong in the whole system of sports supervision. Let's put it this way: Ignorance does not protect against punishment, and my "punishment" was the end of my career.

If I had known then, what I know today, things would certainly have gone differently. But this is now “water under the bridge”.

I was looking for the "why", the reasons behind it. The days were long and the nights short. Many people don’t feel much different at my age. The question of "why" drove me further and further. In the future, I wanted to help spare young athletes a similar fate. In the beginning of my research I had the fortune and all the possibilities to find out how the system "human" and athletic performance works. The interaction of performance diagnostics and training navigation with biological measurement data is the key to achieving one's sporting goals in a healthy and usually injury-free manner which has been working pretty well over the last 25 years and that's how it should remain. I knew that a certain Dr. Pansold had started working in Obertauern at that time, and I did everything I could to start my professional career there. In 1996, I even renounced the final trip at the end of my training, because I could not wait to start.

And that was the best decision I could have ever made. Dr. Pansold became my mentor, boss and friend and has been with me since then and I am still learning. To this day, I have not met anyone who can even come close to to be a match for him on this playing field sport.

Many will not know me because my work takes place in the background. The focus of the reporting is usually on the technical coaches. As the name suggests, they are responsible for the specific, technical/tactical training and thus directly involved in the competition with the media and Co..

That is their job after all, mine is already done at that point.

And some of these coaches have come to the honor of "Coach of the Year" through our contribution to higher performance in the past. But that's another story.

Nowadays, at least competitive sports can only be mastered as a coaching team.

A saying that often aptly describes some of these conditions, in the office of Dr. Pansold:

„Everyone participates, but no one does what they are supposed to do.“

A quarter century

For more than 25 years, I have been supporting athletes in achieving their goals. My work began at the Olympic base in Obertauern and lasted almost 5 years. This was followed by a 2-year attempt to build a performance center in Gars am Kamp - at that time still under the direction of Willi Dungl.

And finally, after an excursion into self-employment, the Red Bull Diagnostic and Training-Center (DTC) in Thalgau was set up and implemented from 2002 to 2019. In addition, from 2010, the development of a fully automated force measuring station was an essential part of my work.

Shaped by the principle

"External load – Internal stress",

from the very beginning, the basic position of my mentor Dr. Bernd Pansold.

During all thattime it was possible to look behind the scenes of the individual sports, and to get to know the supervising environment very closely.

At the Olympic base in Obertauern, it mainly started with winter sports, primarily alpine skiing, snowboarding and cross-country skiing. After some time, almost all alpine ski stars of that time came up at the top via Obertauern. For the first time, they all came into "contact" of a training control with biological measurement data, checked with a systematic performance diagnostic - led by Hermann Maier, Walchhofer Michael, Schilchegger Heinz, Schörghofer Phillip, Meissnitzer Alexandra, Götschl Renate via the cross-country skiers Botwinov, Hoffmann and Co., at that time in preparation for the 1999 World Championships in Ramsau.

More and more "new" sports were added, e.g., Regatta windsurfing as a new Olympic discipline. At that time, the "pumping" was released and made this discipline physically much more demanding. For those having nothing to do with windsurfing or sailing: "pumping" is the constant pulling on the sail in the wind, and this increases the speed and physical demands tremendously. That was previously not allowed and punished. In 1997 a then generally unknown Christoph Sieber came to Obertauern with the aim of winning a medal at the 2000 Olympic Games in Sydney. Between all the skiers, snowboarders and cross-country skiers, he was initially a little “laughed at”. However with Tremendous consistency and discipline, that changed very quickly. In addition, there were the external conditions, which were not optimal - including overnight stays in the camper at minus degrees, where other of his sports colleagues cavorted on the beach. Not to mention a lack of support from the association.

The very intensive preparation over almost the entire Olympic cycle of 3 1/2 years was also rewarded with the ultimate goal of "Olympic gold" for the hard work.

For an Austrian who mainly trained on the "mountain" - far away from the sea - this was quite sensational. And those examples can be used for many other disciplines.