177 A Christian Guide to Body Stewardship, Diet and Exercise Designing a Comprehensive Exercise Program Figure 8.8 depicts the relationship between the timing of training sessions and the physiological response to training. As previously mentioned, performing subsequent training sessions during the fatigue / recovery portion of the curve will likely result in overtraining (Point A). Performing subsequent training sessions during the adaptation portion of the curve will likely result in improved performance (Point B); while performing training sessions at the end of the adaptive dissipation portion of the curve will likely result in a training plateau and/or detraining (Point C). Figure 8.8. Training Frequency and SRA Curve Table 8.5 provides specific recommendations as to when the best time is to perform subsequent training sessions for various types of endurance and strength training (Smith, 2018; Zatsiorsky & Kraemer, 2006). Table 8.5. SRA Recommendations for Various Types of Training Training Type Training Example SRA Recommendations Low-intensity endurance training (e.g., long slow distance (LSD), pace / tempo training) 24 hours between training sessions Moderate-intensity endurance training (e.g., sprints > 80 m) 48 hours between training sessions High-intensity endurance training (e.g., sprints < 80 m) 72+ hours between training sessions Low-intensity strength training (e.g., loads < 60% 1RM) 24 hours between training sessions Moderate-intensity strength training (e.g., loads > 60% but < 85% 1RM) 48 hours between training sessions High-intensity strength training (e.g., loads > 85% 1RM) 72+ hours between training sessions
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