Programming for Aerobic Endurance | CSCS Chapter 20

In this video we'll cover the 5 steps for creating aerobic endurance training programs, including aerobic training mode, volume, frequency, and intensity. This information comes from the NSCA's Essentials of Strength Training and Conditioning, chapter 20.

RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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Have a great day and remember to move well, live well, and teach others to do the same!

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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[chynnakifer]

The way that you used examples such as a "bear" or "gorilla" jumping on your back to explain a lactate build up helped me visual the response. Thank as always for the video!

[torilucht]

I appreciate the clear step-by-step ways to create an aerobic training program! Knowing this will be very helpful when I am working with athletes and need to make a workout for their rehabs.

[matthewwadley]

The steps that this video goes over was such a great way on how to accurately and safely create a program for aerobic endurance

[audreyoates]

I appreciate how you highlighted that increases in frequency, intensity, and duration have to be gradual every week of the training program for progress!

[madelinejewelnebril]

I liked how you discussed increasing one factor at a time during progression and keeping in mind how much we are increasing it.

[abartsch]

I like how you showed the different ways to measure exhaustion and how most people probably won't use METS since it needs too much math.

[dimitricarrion]

I liked how you mentioned not increasing too many factors all at once for progression, rather we need to pick just one thing to increase at a time.

[BrianaReynoso]

I really enjoyed diving deeper into each variable and discussing why each variable is very crucial when
programming for aerobic endurance

[moirabryson]

I really like how you went through each step and gave us many ways to calculate target heart rate. Thank you!

[kelli-lynroche]

I appreciated the in-depth steps for designing a training program, especially the focus on intensity and the ways to measure and control the exercise intensity for the athletes.

[dereklinck]

This was a great lecture on the 5 steps for creating an effective aerobic endurance program. I will be implementing these into my daily training regimen, thank you Dr, Goodin!

[julianasum]

This video gave me good insight on how to exactly program exercise for an aerobic athlete.

[jakegonzales]

Thank you for providing an example for the Karvonen Formula. This will help in referencing it for professional use as well

[thelmasepulveda]

This video was very helpful for me because I will most likely be designing aerobic endurance programs for athletes in the future!

[morganrolleri]

Always love the real life examples and how to apply each concept.

[joyshang]

I liked focusing on the different factors that affect aerobic endurance! It helped me think about real life examples for my own exercises

[braedenmoore]

This video was a good reminder of the two different ways that can be used to find the target heart rate. The Karvonen formula is a little more complex but will give a more accurate result.

[makennakaczmarczyk]

It is super important to remember to gradually increase the progression of an aerobic endurance program to prevent overtraining.

[brandonsnyder]

Ideas for future content and thoughts, some people may like to know why the Karvonen [220-age] Gellish [207(0.67 x age)] Hunt [211-(0.64 x age)] Tanaka [208-(0.7 x age)] Astrand [216.6-(0.84 x age)] and others, all vary and how they differ in accuracy for each of their respective target populations. As well, incorporating why its better to attain a true heart rate max (if it can be done safely) vs any of the formulas. Something that was a bigger topic for my physiology courses taught by Dr. Swain who landmarked this information is the relationship between HRR and VO2R instead of heart rate max. I went on to work in cardiac rehab and using METs is a fun way of thinking about movement as an oxygen cost.

[cameransherwood]

Cool to learn the aerobic program design side of things as someone who mainly focused on anaerobic and resistance training types of programs