An Annual Training Plan for Yoga Practice
Introduction:
The following is a theoretical training plan suitable for a fit male of average height and weight aiming to achieve optimum cardio and muscular-skeletal fitness whilst developing skills in yoga practice. The physical characteristics were that of the author at the time of writing. The schedule is based on accepted academic theory and reflects similar criteria for the training schedules of accomplished athletes.
The Demands:
Iyengar yoga as practiced by the author is a school of Hatha yoga with particular emphasis on precision and postural alignment. It demands the use of anaerobic and aerobic energy systems in performing postures, some of which resemble gymnastic or ballet movements. There are no established competitive events for yoga but teachers need to revalidate their teaching certificates most years or enter examinations qualifying them to teach at progressively higher levels. Yoga teaching assessments are held annually at the end of October. For revalidation the aim is to maintain the required standard of performance. To achieve a higher level qualification actual progress must be attained both in increased accuracy of performance of basic postures and skill acquisition in more advanced postures. The subject therefore requires a training programme to facilitate progressive adaptation over an annual cycle culminating in peak performance at the assessment in October. There are no weight categories or aesthetic considerations in yoga practice. However students need to maintain their skills, ability and levels of fitness to continue as teachers at a given level and improve these qualities to progress to achieving higher level teaching qualifications. Abilities and skills required are strength, flexibility, proprioception and endurance. Knowledge of anatomy and physiological processes involved in the postures is also essential. Examinations entail performance of about 30 postures to a required level over a two-hour period. The teacher’s ability to teach postures to a class and to individuals is also assessed. A representative sample of postures taught at a basic level for that teachers must continue to maintain a high standard in practice is given as Appendix 3. Descriptions of these postures together with the subject’s responsive heart rate are in Appendix 2. This sample is non-exhaustive but listed in the order they are likely to be performed.
Demands of yoga practice:
There are no published details concerning energy expenditure, systems or even heart rate in the performance of yoga postures. In order to give some indication of the demands of the postures the heart rate for the subject was measured using a ‘Polar’ recording device strapped onto the torso at heart level. The results are at Appendix 3. The resting heart rate of the subject is 47 min-1 and his V02 max is 64 Ml kg-1 min – 1 calculated from the ‘step’ test. The subject therefore has a credible aerobic base. Maximum heart rate is estimated as 172 beats per minute (220 minus age 48 years). We can therefore calculate exercise at moderate intensity as inducing a heart rate of between 86 and 112 (50 to 65% of maximum heart rate) and exercise at high intensity at 120 to 146 beats per minute (70 to 85%) maximum heart rate).
Taken at face value the heart rate during all postures performed as static stretches is within or below moderate intensity. The exception is the strenuous back-extension Urhdva Dhanurasana (fig 3b) that is just above moderate intensity but still below high intensity. Sun Salutations involving continuous movement are the only activity that induces a heart rate indicating work of high intensity. Subjectively, however, the standing postures and all other leg or arm weight bearing postures are demanding and strenuous. We therefore need to consider why the heart rate indicates that these activities are only moderate or less in intensity. Firstly, many of the postures are performed with the head at or below the level of the heart so the heart has gravity in its favour in pumping blood to the head and arms. It is not known how this might affect the relationship between heart rate and energy use but it may result in an under-estimate of energy expenditure if extrapolated from heart rate. With the exception of the Sun Salutation sequence all yoga postures considered here consist of holding static stretches whereby muscles are held in isometric contraction. Isometric contractions are less costly metabolically than isotonic contractions. (They are also less efficient in promoting venus return so inverted postures need to be included to promote blood return to the heart from the legs following a sequence of standing postures). The energy system used to perform yoga depends on the posture or sequence, their intensity and duration. The Sun Salutation sequence links postures performed rapidly over a period of five to fifteen minutes and will predominately use aerobic energy systems. The standing postures may be performed for 30 to 60 seconds each in a continuous sequence for thirty or 40 minutes. Both aerobic and anaerobic energy systems will be used in performing postures but the proportion of each will vary according to the intensity of the posture.
Upper and lower body strength is required as many of the postures involve weight bearing on both upper limbs or one or both lower limbs. Upper limb weight bearing postures such as Adho Mukka Vrksasana (hand-stand) or Urhdva Dhanurasana (back-arch extension) demand strength being performed with short intense bursts of muscle activity. ‘Dog’ pose and head-stand demand muscular endurance as does performing a thirty minute or so sequence of standing postures. All postures demand good muscular flexibility evident as sufficient ease in performing physiological range of joint movement in the hips, shoulders, spinal column, knees, wrists and ankles. Good proprioceptive skills are required particularly when balancing with full weight on one leg, the arms or in headstand. The subject is also required to demonstrate relaxation and breathing techniques and alignment in posture.
The regular practice of yoga postures develops skills needed to maintain and develop performance. Supplementing yoga practice with additional training to develop lower body endurance, upper body strength, aerobic capacity and proprioceptive skills will enhance the development of performance as well as providing a wider range of physical activity and develop a stronger base from which to develop the required skills. Improved strength and local muscular endurance enhances the ability of muscles to protect joints vulnerable to injury in yoga practice, particularly in the lower back where back and abdominal strength training can reduce strain and injury. Most postures entail considerable work on the lower back requiring good core strength and stability provided by crunch sit-ups and dorsal raises. These and other exercises if performed on an unstable platform such as a Swiss ball will serve to develop proprioceptive skills and core stability. Upper body strength to develop muscle to protect shoulder and elbow joints is maintained and developed through performing bench press and ‘lat pulls’. Stretching is done between sets focussing on the body part just worked thus exploiting the advantage of increased soft tissue elasticity while the muscle is warm. Sufficient aerobic and local muscular endurance in the lower limb is maintained through cycling.
Training
Principles for Adaptive changes:
Strength and endurance training is aimed at procuring adaptive changes that include increased muscle strength, changes in body composition, neuro endocrine function and cardio vascular fitness. Both strength and endurance training induces structural changes within the muscle with a cross-sectional increase predominately in type II muscle fibres and some transformation from type IIB to type IIA fibres. Type IIA fibres are less fatigable than type IIB and their development will promote endurance needed to perform postures continually for two hours or so, holding each posture up to one minute per side and, in head or shoulder stand, up to ten minutes at a time. Improvements in neural function (motor unit recruitment) promote gains in muscular strength as well as enhancing proprioceptive skills. Strength and endurance training increase enzyme activity leading to more ATP production and use. Strength and endurance training decrease the sensitivity of Golgi tendon organs facilitating the ability of muscle to achieve full contractile potential (Kraemer et al)..
The subject requires a combination of strength and muscular endurance with strength predominantly for the upper limbs and endurance for the lower back, abdominals and the lower body. Strength training requires 6 to 8 repetitions (6 – 8 RM) of lifting a weight of at least 70% of the maximum that could be lifted once (1RM) with between one and two minutes rest between sets. Endurance training entails the same process but at a higher rate of repetitions (15 to 20) at between 40 to 70% of 1 RM and between 15 to 60 seconds between sets. Strength training does not aid improvements in aerobic capacity but endurance training can produce some aerobic conditioning. However the ability of strength training programmes with low resistance, high repetitions and short rest periods to improve aerobic capacity is minor compared to traditional aerobic training programmes so some aerobic endurance training is required for the subject to maintain an adequate level of aerobic fitness. Cycling provides aerobic conditioning required mainly for the performance of Sun Salutations. Road cycling is a functional part of the subject’s lifestyle in that he uses a bicycle to get to and from work and the university. It is therefore efficient use of the subject’s time.
Improvements in performance should accrue with adaptation to progressively increased training loads. Adaptation or ‘regeneration’ occurs during periods of reduced training (Fry et al ). Regeneration or adaptation occurs in response to overload induced in the preceding period of intensive training. Training needs to be specific to the required adaptation as well as intensive enough to induce overload. Continuous heavy training without sufficient ‘active rest’ or recovery time result in over-training syndrome, deteriorating performance and fatigue.
The subject’s training supplements daily (6 days) yoga practice with 30 minutes weight training and 60 minutes cycling respectively on alternate days viz:
a. Yoga at moderate to high intensity level of exercise:
Standing postures, Sun Salutations. 30 min
b. Yoga: static stretching sitting postures, passive stretching, head and shoulder stand:
20 to 30 min
c. Cycling (aerobic, moderate intensity) 60 min or weight training (anaerobic, high intensity) 30 min.
The subject thus commits 90 to 120 minutes per day to training, six days per week. Planned training would need to be varied in intensity and type rather than duration. The amount of weekly cycling provides an adequate aerobic base and, as it is functional to lifestyle, should remain constant throughout the year. The degree of strength training and posture work can, however, be structured to facilitate adaptations and avoid over-training.
Planning for Adaptations:
Periodisation training is a system of planning the annual training using cycles of progressive intensity of performance augmented by periods of active rest to facilitate adaptation. Typically the year has three or four that respectively focus on preparation, competition and transition (Matveyev, 1981). Macrocycles are not of uniform duration. The first macrocycle of the year is likely to be the longest at about four months. It should aim for a large amount of general training to develop the physical qualities required for competition. The second macrocycle reduces the amount of general training done in the first macrocycle and substitutes work specific to the competitive event. It includes the hardest training and lasts about two months. The qualities developed in the first macrocycle will therefore be applied to the performance of posture work. In this instance emphasis will be on improving and sustaining flexibility, strength, endurance and proprioceptive skills. The third macrocycle aims to develop and stabilise performance and techniques. Component parts of postures work will therefore be analysed and worked on in more detail to improve technique. The third macrocycle should be planned for its sixth to eight week to coincide with the major competition (or assessment in this case) of the year. It is at this time a personal ‘best’ is likely to be achieved. A fourth and final. macrocycle is included to facilitate winding-down from the major event of the year whereby the subject returns to general strength, flexibility and aerobic training at a moderate intensity in what is described as ‘active rest’. The fourth macrocycle is designed for recuperation. A comprehensive range of the less demanding posture may be performed in this period.
Training within macrocycles is sub-divided into a number of mezocycles that are intended to control the cumulative training effect of microcycles. Each mezocycle should induce supercompensation whereby the subject can do more work before getting fatigued compared with performance at the same point in the previous mezocycle. Test results have indicated it best to plan one mezocycle at a time to allow for adjustment to training (Fry et al). Plans for mezocycles made in the context of the overall annual plan should therefore be general with details filled in nearer the date of implementation.
Each mezocycle is in turn divided into four microcycles or blocks of training sessions each lasting about one week. The first two microcycles within a mezocycle are developmental, the third is very hard (‘crash’) and the fourth used for recovery. It is during the recovery phase that adaptation occurs. Each microcycle needs to include training in all the required qualities but respective degrees of emphasis will vary according to the phase of the macro and mezocycles and intensity of training will vary from day to day. With these provisos, the annual training plan is proposed (see Appendix I for table of the first macrocycle).
During the first macro cycle when aerobic and strength conditioning is being developed, less time will be spent on yoga postures than in the second and third macrocycles. Progression in the first macrocycle will be on local muscular endurance and strength training aiming to increase RM progressively through microcycles 1 to 3 respectively with light training in all fourth microcycles. It is expected that the subject’s performance will improve from one point in each mezocycle to the comparable period in subsequent mezocycles.. Weight or strength training should be performed on alternate days in order to facilitate adaptation on the non-strength training day. Most strength training needs to be on the upper body as the lower limbs are used in weight bearing exercise in standing postures that comprise a large proportion of yoga practice as well as cycling. Aerobic conditioning is limited to mainly cycling which, because of its functional lifestyle nature, is constant throughout the year and maintains an adequate aerobic condition The standing postures should therefore be done on alternate days to upper body strength training. Non-standing postures that stretch the upper body should be done alongside upper body strength training exercises as muscles will stretch more efficiently after contraction as well as filling in the rest period between sets when adaptation occurs.
The second and third macrocycles aim to develop posture technique and as much posture practice should be done as possible within the time constraint. To this end strength training will be reduced in the second macrocycle and eliminated in the third macrocycle when as much training time as possible should be on posture work. The same postures will be practiced in the second and third macrocycles as in the first macrocycle. However the second and third macrocycles will include three intensive days in the second microcycle of each mezocycle (divided evenly between upper and lower body over the mezocycle) and four intensive yoga days (2 upper, 2 lower body) in the third micro cycle of each mezocycle. Yoga in the fourth microcycle of all macrocycles should consist of relaxation and breathing techniques (Pranayama) and passive stretching techniques. Any other training in all fourth microcycles should be of moderate or less than moderate intensity. Weight training at moderate intensity can resume in the fourth macrocycle that also includes moderate aerobic conditioning such as cycling or, as an alternative, recreational walking.
Definitions of intensity:
The categorisation of postures into hard or moderate intensity is
somewhat subjective but has some bearing on the heart rate induced bearing in
mind the aforementioned provisos.
Moderate intensity lower body sessions feature: Trikonasana, Parsvakanasana, Virabhadrasana I & II, Prasarita Paddottanasana, Parsvottanasana. n.b standing postures that do not involve trunk rotation and maintain two leg weight bearing. Supplement these with sitting forward-bends such as Janu Sirsasana, and twists such as Marichasana III.
Aerobic (cycling) 60 minutes at 50 to 65% maximum heart rate. Lower body stretches: hamstrings, quadriceps, adductors.
Hard intensity standing posture sessions feature: Trikonasana and Parsvakanasana (always done at the beginning of any standing posture session) plus standing postures with trunk rotation (Paravritta Trikonasana and Paravritta Parsvakanasana) and one leg weight bearing balance postures (Ahda Chandrasana and Virabhadrasana III) . Sun Salutations. 40 minutes cycling at 50 to 65% maximum heart rate. 20 minutes cycling at 70 to 85% maximum heart rate. Lower body stretches as above.
Moderate intensity upper body sessions feature sitting postures, passive stretch, inversions. Strength weight resistance training 3 sets of 6 to 8 reps at 40% 1RM: Bench-press, lat-pulls. 1 to 2 minutes between sets stretching body part just worked. Core stability, local muscle endurance training: 3 sets of 15 to 20 crunch sit-ups on Swiss ball, dorsal raises on Swiss ball. 15 to 60 seconds between sets doing moderate abdominal stretch over Swiss ball and lower back stretches respectively.
Upper body hard intensive sessions: Arm weight bearing postures including full arm balance, Urhdva Dhanurasana (back-arch extension), ‘Dog’ pose, Caturanga Dandasana. Strength weight resistance training 15 – 20 reps at 70% 1RM protocol as above. Core and endurance abdominal crunch and dorsal raises as above. Upper body stretches as above.
A microcycle in the first macrocycle might typically consist of:
Day 1: Lower body at moderate intensity.
Day 2: Upper body at high intensity.
Day 3: Rest
Day 4: Lower body at moderate intensity
Day 5: Upper body at moderate intensity.
Day 6: Lower body at high intensity.
Day
7: Upper body at moderate intensity
Microcycles in the second macrocycle when the hardest training should occur would likely have about four days of hard training compared to the two days featured in the above. Microcycles in the fourth macrocycle would feature only light to moderate intensity training.
Conclusion:
There are no established models for training in yoga and current practice is confined to learning postures and practicing them regularly without recourse to other traditional methods of strength, endurance or proprioceptive skills training. This programme, adhering to principles of periodisation and adaptation accepted by more mainstream sport traditions, therefore needs to be viewed as exploratory.
Bibliography:
E Fox, R Bowers, M Foss “The Physiological Basis for Exercise and Sport” pub. Brown & Benchmark, Oxford, 1993.
R W Fry, A R Morton, D Keast Periodisation of Training Stress – A Review in Can. J. Sport Science 17:3 p234-240.
W J Kraemer, M R Deschenes, S J Fleck Physiological Adaptations to Resistance Exercise Sports Medicine 6: p246-256, 1988.
D R Lamb “Physiology of Exercise: Responses and Adaptations” Macmillan NY 1984.
L Matveyev “Fundamentals of Sports Training”, Progress Publishers, Moscow 1981.
McCardle, Katch and Katch “Essensials of Exercise Physiology” Lea & Febiger, Philadelphia 1994.