{"id":103189,"date":"2014-08-06T07:01:47","date_gmt":"2014-08-06T14:01:47","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=103189"},"modified":"2014-08-06T18:11:33","modified_gmt":"2014-08-07T01:11:33","slug":"usrpt-integrated-workout-specificity-of-rest","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/usrpt-integrated-workout-specificity-of-rest\/","title":{"rendered":"USRPT-Integrated Workout &#8211; Specificity of Rest"},"content":{"rendered":"<p>Photo by Christopher Rattray<\/p>\n<p style=\"color: #53565a;\"><i>By Ronald Hehn, Concordia College Head Coach<\/i><\/p>\n<p style=\"color: #53565a;\">PHOENIX, Arizona,\u00a0August 6. \u00a0TODAY, I&#8217;m back with another workout that integrates Ultra Short Race Pace Training into the workout as well as focusing on how to respond to various levels of rest.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/1se-11Ven5vWMCyR0P_OLg6GVMzHChQFVa1fqrspH-F0\/pubhtml?widget=true&amp;headers=false\" width=\"650\" height=\"550\"><\/iframe><\/p>\n<h1><span style=\"text-decoration: underline;\">Terms<\/span>:<\/h1>\n<p><i>Performance<\/i> \u2013 Repetition completed at race-pace (i.e. the split of a goal time); Execution of a skill<\/p>\n<p><i>Best Average<\/i> \u2013 Fastest time to complete a repetition that an athlete is able to maintain while consistently provided with 20 seconds of rest.<\/p>\n<p><i>Miss<\/i> \u2013 <i>Performance<\/i> is slower than <i>Best Average. <\/i>After 3 repetitions are <i>missed<\/i>, the set concludes.<\/p>\n<p><i>Made<\/i> \u2013 <i>Performance<\/i> is equal or faster than <i>Best Average.<\/i> After 20 repetitions are <i>made<\/i>, the set concludes and <i>Best Average<\/i> must be decreased.<\/p>\n<p><i>Add-If-Missed<\/i> \u2013 If a repetition is <i>missed<\/i>, the athlete must add the amount of seconds exceeding the <i>Best Average<\/i> to the <i>total<\/i> <i>interval<\/i>.<\/p>\n<p><i>Subtract-If-Made<\/i> \u2013 If a repetition is <i>made<\/i>, the athlete must subtract the amount of time less than the <i>Best Average<\/i> from the <i>total<\/i> <i>interval<\/i>.<\/p>\n<p><i>Variable Interval <\/i>\u2013 Duration of <i>Performance<\/i> (variable) + Duration of Rest (controlled) = Total Interval (variable)<\/p>\n<p><i>Fixed Interval<\/i> \u2013 Duration of <i>Performance<\/i> (variable) + Duration of Rest (variable) = Total Interval (controlled)<\/p>\n<p><i>Incubation<\/i> \u2013 Intentional distraction from <i>performance<\/i> promotes improvement of future <i>performances<\/i>.<\/p>\n<p>*In a group setting, use greater increments to adjust the total interval (e.g. add or subtract 5 seconds) in order to accommodate a large number of athletes. In a private setting, the workout must be conducted as specifically as possible.*<\/p>\n<p>**All intervals provided on the workout are approximate. Base your total interval on your own <i>performances<\/i>.**<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><i>Performances<\/i> may fluctuate based on various physiological and cognitive factors. Duration of rest must be consistent and controlled because the duration of <i>performance<\/i> is often inconsistent and uncontrolled. An athlete must learn to respond to consistent rest with improved <i>performance<\/i>s.<\/p>\n<p>In order for cognitive acquisition and physiological improvement of <i>performances<\/i>, an athlete must learn specific skills under specific conditions. For example, a race lacks a period of rest. Cognitive and physiological adaptations such as elevated blood-lactate and muscle-glycogen depletion may occur during prolonged periods of rest which are neither conducive to learning nor performance. It is important to monitor rest during workouts in order to teach <i>performance <\/i>skills under specific conditions.<\/p>\n<p><i>Fixed intervals<\/i> of traditional workouts (e.g. 10&#215;100 @ 1:30) associate faster performances with more rest and slower performances with less rest. As a result, the durations of both <i>performance<\/i> and rest are variable. During a race, however, an athlete consistently lacks rest. The athlete must learn to control <i>performance<\/i> regardless of duration of rest; inconsistent durations of rest may disrupt skill acquisition. Therefore, acquisition of <i>performance<\/i> skills are acquired best in a controlled and consistent environment.<\/p>\n<p>The concept of contextual interference suggests that skills are learned via repetition and retained via variation. Initially, an athlete is sensitive to associations developed via controlled repetition. The <i>variable interval<\/i> controls the duration of rest following each repetition regardless of the outcome of <i>performance<\/i>. An athlete can specifically focus on the duration of <i>performance<\/i> rather than the duration of rest. Thus, the athlete learns skills via controlled durations of rest and retains skills via variable total intervals<\/p>\n<p>In order to provide consistent rest the athlete must <i>Subtract-If-Made<\/i> if the <i>performance<\/i> is faster than the <i>Best Average<\/i>. An athlete must rest exactly <span style=\"text-decoration: underline;\">20 seconds<\/span> following each repetition. Therefore, if an athlete\u2019s <i>Best Average<\/i> is 15 seconds yet performs a repetition in 13 seconds, the total interval must be reduced by 2 seconds. The resulting total interval is 33 seconds rather than 35 seconds. If the athlete is able to successfully perform 13-second repetitions for 20 repetitions the <i>Best Average<\/i> must be adjusted to 12 seconds and the total interval to 32 seconds. The identification of an appropriate <i>Best Average<\/i> and total interval may require a few trials (don\u2019t underestimate yourself!)<\/p>\n<p>Conversely, an athlete must <i>Add-If-Missed<\/i> if the performance is slower than the <i>Best Average<\/i>. If an athlete\u2019s <i>Best Average<\/i> is 15 seconds yet performs a repetition in 17 seconds, the total interval must be increased by 2 seconds. An athlete that is unable to maintain consistent <i>performances<\/i> must begin the <i>incubation <\/i>component following 3 total <i>missed <\/i>repetitions. An athlete must make note of the number of successful repetitions <i>made<\/i>.<\/p>\n<p><i>Incubation<\/i> components provide opportunities to \u201cclear the mind\u201d and improve general fitness. <i>Incubation<\/i> promotes interpersonal connection and mental distraction from the solitude and focus associated with <i>performance<\/i>. For this reason, components of <i>incubation<\/i> may involve a social aspect such as kicking with a kickboard.<\/p>\n<p>The cycle of <i>performance<\/i> and <i>incubation<\/i> prepares the athlete for specific demands of a competitive event. An athlete must develop the self-efficacy to control improvement of <i>performance <\/i>regardless of duration of rest. Distraction from a highly-focused <i>performance<\/i> allows for recovery, improvement, and expansion. <i>Incubation<\/i> is essential to the acquisition of recovery skills that are necessary to improve <i>performance<\/i>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Photo by Christopher Rattray By Ronald Hehn, Concordia College Head Coach PHOENIX, Arizona,\u00a0August 6. \u00a0TODAY, I&#8217;m back with another workout that integrates Ultra Short Race Pace Training into the workout<\/p>\n","protected":false},"author":30,"featured_media":51593,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18],"tags":[42067,17071],"class_list":["post-103189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","tag-usrpt","tag-workout"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>USRPT-Integrated Workout - Specificity of Rest - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/usrpt-integrated-workout-specificity-of-rest\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"USRPT-Integrated Workout - Specificity of Rest\" \/>\r\n<meta property=\"og:description\" content=\"Photo by Christopher Rattray By Ronald Hehn, Concordia College Head Coach PHOENIX, Arizona,\u00a0August 6. \u00a0TODAY, I&#8217;m back with another workout that integrates Ultra Short Race Pace Training into the workout\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/usrpt-integrated-workout-specificity-of-rest\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2014-08-06T14:01:47+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2014-08-07T01:11:33+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2014\/03\/Mr-Andrew_01-e1569278510731.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1125\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Ronald Hehn\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ronald Hehn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/usrpt-integrated-workout-specificity-of-rest\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/usrpt-integrated-workout-specificity-of-rest\/\"},\"author\":{\"name\":\"Ronald Hehn\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/27c4abb66ce550181bbc79a98fbdbb49\"},\"headline\":\"USRPT-Integrated Workout &#8211; 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