Residual Effect Residual Effect of Training

To put it simply, it generally refers to the effect or current level after training, how long it will stay in the body, what physiological changes or improvements may occur during this period, and after a certain period of time, obvious changes will appear. decline. Then plan how to adjust the training content to achieve the best performance.

Athletes in different sports will definitely include the following abilities, but the proportions required are different.
They are respectively: aerobic endurance Aerobic Endurance, maximum muscle strength Maximal Strength, anaerobic endurance Anaerobic Glycolytic Endurance, muscle endurance Strength Endurance, and maximum speed Maximal Speed. The design of physical training content is based on the above five considerations, and each ability can stay in the body for different periods of time.

The first chart introduces different physiological abilities based on the remaining time of the body, as well as physiological characteristics, etc.
The second picture shows an example with competition as the goal, demonstrating how to set up training to target different vitality abilities and improve various abilities to reach the best state for major events. Of course, there are many things to consider in the implementation details.

Since the residual benefit of maximum speed stays for a relatively short time, your ability in this area will be exhausted before approaching the competition. If you reach the best performance too early, your state will not rise but fall on the day of the competition, and there will be no oxygen. Endurance is shorter than aerobic endurance, and aerobic endurance is the longest, so there is a priority when training the main target abilities.

The above is designed under a relatively ideal situation. If unexpected factors are encountered, appropriate adjustments will be made. Therefore, good training considerations will mostly be integrated with the competition days, so that the best results can be obtained during the competition period. Strive for the best results in both conditions. The postponement of this year's Tokyo Olympics will have major changes in the training schedules of many athletes, disrupting the plans for the Olympics in the past year.

Ref.
Bondarchuk AP (1981). The physical preparation designing in power disciplines of track and field. Kiev: Health Publisher (Zdorovie, Russian).
Counsilman BE, Counsilman J (1991). The residual effects of training. Journal of Swimming Research, 7, 5-12.
Issurin V (2010). New horizons for the methodology and physiology of training periodization. Sports Med. 40: 189-206.
Issurin V, Kaverin V (1985). Planning and design of annual preparation cycle in canoeing. In 'Grebnoj Sport" (Rowing, Canoeing, Kayaking), Ph.S.; Moscow, 25-29.
Issurin V, Lustig G (2004). Klassification, Dauer und praktische Komponenten der Resteffekte von Training. Leistungsport. 34, 55-59.
Slobounov SM (2008). Injuries in Athletics, Causes and Consequences, Springer, 25-43

author
Jacky Tam
EXOS Sports Performance Expert
Performance Specialist
Hong Kong professional athlete strength and conditioning coach