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Polarized Training: The Superior Approach for Endurance Athletes?

Polarized Training: The Superior Approach for Endurance Athletes?
Photo by Norman Meyer / Unsplash

Endurance athletes constantly seek methods to enhance their performance, and the debate around the most effective training approach remains active. Among the various training concepts, polarized training has emerged as a superior method for improving key endurance variables. This article delves into the findings from scientific research, particularly the study by Thomas Stöggl and Billy Sperlich (2014), and offers practical guidance on implementing polarized training in your regimen.

What is Polarized Training?

Polarized training (POL) is a conditioning concept that combines high-volume, low-intensity exercise with low-volume, high-intensity interval training (HIIT). This approach involves spending about 80% of training time at low intensity and 20% at high intensity, with minimal time spent at moderate intensity. This distribution aims to maximize the adaptations from both ends of the intensity spectrum.

Scientific Evidence Supporting Polarized Training

A landmark study by Stöggl and Sperlich in 2014 compared four training concepts: high-volume training (HVT), threshold training (THR), HIIT, and POL. The study involved 48 well-trained endurance athletes, who were randomly assigned to one of the four groups for a nine-week training period. The results highlighted that POL produced the greatest improvements in key endurance performance variables:

  • VO2peak: POL led to an 11.7% increase in VO2peak, significantly higher than the improvements seen with HVT and THR.
  • Time to Exhaustion (TTE): Athletes following POL showed a 17.4% increase in TTE, outperforming other training methods.
  • Peak Velocity/Power (V/Ppeak): POL resulted in a 5.1% increase, indicating enhanced performance at maximum effort.
  • Velocity/Power at 4 mmol·L−1 (V/P4): Both POL and HIIT improved this measure, but POL had a slightly greater effect.

The study concluded that POL leads to superior improvements in endurance performance compared to HVT, THR, and HIIT.

Why Polarized Training Works

  1. Maximizes Aerobic Base: The high volume of low-intensity training builds a strong aerobic base, enhancing the body’s ability to utilize oxygen efficiently.
  2. Enhances High-Intensity Performance: Incorporating HIIT sessions boosts the body's capacity for intense efforts, improving VO2max and lactate threshold.
  3. Reduces Overtraining Risk: By minimizing moderate-intensity training, POL reduces the risk of overtraining and injury, allowing for better recovery.

Implementing Polarized Training

Incorporating polarized training into your regimen can significantly enhance endurance performance, whether you’re a runner or a football player. Below are tailored plans for pure running, football players during the off-season, and football players with weekly tournament games (in-season).

Pure Running Plan

Training Zones:

  • Low Intensity (Zone 1-2): Easy, conversational pace, 65-75% of maximum heart rate (HRmax).
  • High Intensity (Zone 4-5): Hard, uncomfortable pace, above 90% of HRmax.

Weekly Plan:

  • Monday: 60-minute easy run (Zone 1-2)
  • Tuesday: 6x3-minute high-intensity intervals with 3-minute recovery (Zone 4-5)
  • Wednesday: 90-minute long run at an easy pace (Zone 1-2)
  • Thursday: Rest or light cross-training (e.g., swimming or cycling)
  • Friday: 8x2-minute high-intensity intervals with 2-minute recovery (Zone 4-5)
  • Saturday: 2-hour long run (Zone 1-2)
  • Sunday: 45-minute recovery run (Zone 1-2)

Football Players Plan (Off-Season)

Training Zones:

  • Low Intensity (Zone 1-2): Easy pace, focus on endurance and recovery.
  • High Intensity (Zone 4-5): Sprinting, agility drills, and intense game-like scenarios.

Weekly Plan:

  • Monday:
    • AM: 60-minute easy run (Zone 1-2)
    • PM: 30-minute skills session (dribbling, passing at low intensity)
  • Tuesday:
    • AM: 6x4-minute high-intensity intervals (sprints or shuttle runs) with 3-minute recovery (Zone 4-5)
    • PM: 45-minute tactical training (game scenarios, moderate intensity)
  • Wednesday:
    • AM: 60-minute easy run (Zone 1-2)
    • PM: 90-minute strength training session (focus on lower body)
  • Thursday: Rest or light recovery session (e.g., yoga or stretching)
  • Friday:
    • AM: 8x2-minute high-intensity intervals (sprints or agility drills) with 2-minute recovery (Zone 4-5)
    • PM: 60-minute tactical training (set pieces, formations)
  • Saturday:
    • AM: 90-minute easy run (Zone 1-2)
    • PM: Friendly match or high-intensity scrimmage (Zone 4-5)
  • Sunday: 45-minute recovery run (Zone 1-2) or complete rest

Football Players Plan (In-Season with Weekly Tournament Games)

Training Zones:

  • Low Intensity (Zone 1-2): Easy pace, focus on endurance and recovery.
  • High Intensity (Zone 4-5): Sprinting, agility drills, and intense game-like scenarios.

Weekly Plan:

  • Monday:
    • AM: 60-minute recovery run (Zone 1-2) or light recovery session (e.g., yoga or stretching)
    • PM: 30-minute skills session (dribbling, passing at low intensity)
  • Tuesday:
    • AM: 6x3-minute high-intensity intervals (sprints or shuttle runs) with 3-minute recovery (Zone 4-5)
    • PM: 45-minute tactical training (game scenarios, moderate intensity)
  • Wednesday:
    • AM: 60-minute easy run (Zone 1-2)
    • PM: 60-minute strength training session (focus on lower body and core)
  • Thursday:
    • AM: 4x4-minute high-intensity intervals (sprints or agility drills) with 4-minute recovery (Zone 4-5)
    • PM: 60-minute tactical training (set pieces, formations, light intensity)
  • Friday:
    • AM: 45-minute easy run (Zone 1-2)
    • PM: 45-minute light tactical review and strategy session
  • Saturday: Rest or light recovery activities (e.g., walking, stretching)
  • Sunday: Tournament Game
    • Match day: Focus on game performance and strategic execution.

Key Points for All Plans

  1. Consistency: Stick to the planned intensities and durations to avoid overtraining and ensure proper recovery.
  2. Monitor Progress: Use HR monitors, power meters, or RPE scales to ensure you are training at the correct intensities.
  3. Recovery: Incorporate rest days or light activity to facilitate recovery and prevent injury.
  4. Flexibility: Adjust the plan based on individual progress, recovery, and overall workload.

By tailoring polarized training to the specific needs of runners and football players, athletes can optimize their performance, enhance endurance, and maintain a balanced training regimen. This approach ensures athletes are physically and mentally prepared for peak performance.

Benefits and Challenges

Benefits:

  • Improved Endurance and Performance: Significant gains in VO2peak, TTE, and overall performance.
  • Enhanced Recovery: Lower risk of overtraining and injury.
  • Efficient Use of Training Time: Maximizes adaptations from both low and high-intensity training.

Challenges:

  • Discipline Required: Maintaining the correct intensity distribution can be challenging.
  • Perceived Monotony: The high volume of low-intensity training may feel monotonous to some athletes.

Conclusion

Polarized training stands out as a superior method for enhancing endurance performance. By effectively balancing low and high-intensity workouts, it provides significant improvements in key variables such as VO2peak, time to exhaustion, and peak power. Athletes and coaches looking to maximize performance should consider incorporating polarized training into their programs.

By embracing the principles of polarized training, you can achieve greater endurance, improved performance, and a more balanced approach to your athletic development.