1

David Bishop
Team Sport Research Group
Facolt di Scienze Motorie, Verona
David.Bishop@univr.it
Scientific
Consultant
Latest training Latest training
ideas to ideas to
improve RSA improve RSA
2
A. What is RSA?
B. Determinants of RSA &
how to improve them
A. What is RSA?
B. Determinants of RSA &
how to improve them
3
0 300 600 900 1200 1500 1800
Time (s)
Team Sports
Spencer, Bishop et al. (2004). Journal of Sports Sciences. 22:843-850.
Spencer, Bishop, et al. (2006). J. Sci. Med. Sport. 9: 181-184.
Average: 1 sprint
every 2 minutes
4
Repeated-sprint bout = minimum of 3 sprints, with average recovery < 21 s
Analysis of repeated-sprint bouts:
Number of Bouts (per team) = 17
Sprint repetitions per bout = 4 1 (range: 3 - 7)
Average recovery between sprints = 14.9 5.5 s
0
5
10
15
20
25
30
35
0 - 20 21 - 40 41 - 60 61 - 120 > 121
Time interval (s)
F
r
e
q
u
e
n
c
y

(
%
)
Figure 1.
Frequency of
distribution of
the recovery time
between the
sprints
Repeated Sprinting
Spencer, Bishop et al. (2004). Journal of Sports Sciences. 22:843-850.
Holmyard (1987) Foot Cong:134
Balsom (1992) IJSM 13:528-33
5
0
50
100
150
200
250
300
350
6.9 7 7.1 7.2 7.3 7.4 7.5
RSA mean (s)
S
p
r
i
n
t
i
n
g

D
i
s
t
a
n
c
e

(
m
)
r
2
= 0.42*
Rampinini, Bishop et al. (2007). Int J Sports Med. 28: 228-235.
Importance of RSA
6
RSA during a soccer match
Krustrup et al. (2006). MSSE. 38(6): 1165-1174.
4.2
4.3
4.4
4.5
4.6
4.7
4.8
4.9
1 2 3 4 5
Sprint number
T
i
m
e

f
o
r

3
0
-
m

s
p
r
i
n
t

(
s
)
Before Game
After 1st Half
After Game
*
*
*
*
*
7
Many team sports require maximal or
near-maximal sprints of short duration (1-7 s)
with brief recovery periods over an extended
period of time (>60 min)
An important fitness component of these
sports is RSA
Tests of RSA predict the distance of high-
intensity running and the total sprint distance
during a professional soccer match.
Repeated-Sprint Ability (RSA)

8
Determinants of RSA
and how to improve them
9
Sport
Physiology
Bishop. (2008). Game sense or game nonsense? J. Sci. Med. Sport. In Press.
10
6
31
9
54
ATP
PCr
An Glycolysis
Aerobic
+ Maximal sprint exercise of short duration requires high rates
of ATP generation
+ provided mainly by PCr breakdown and anaerobic glycolysis
Replenish
PCr
H+
Remove H+
Determinants of RSA?
Based on data from Gaitanos, (1993), Medbo,
(1999), Gastin, (2001), Hultman, (1983),
Parolin, (1999), McGawley & Bishop (2007)
11
H
+
-
Ca
2+
-
PFK
Glucose
Pyruvate
-
ATP
ATP
ATP
ATP
ATP ATP
ATP
-
Effects of H
+
-
K+
K+
K+
K+
K+
12
H
+
Production
Buffer
Capacity
Accumulation of H
+

13
H
2
CO
3
H
+
HCO
3
-
H
+
+
H
+
H
+
H
+
Blood Buffer Capacity
Hirche et al. (1975). Pflugers Archiv. 356:209-222.
Mainwood and Worseley-Brown (1975). J. Physiol. 250:1-22.
La-
ph
=
14
0
2
4
6
8
10
12
14
35 45 55 65
Blood buffer capacity (mmol H
+
.L
-1
.pH
-1
)
P
dec
(%)
r
2
= 0.51*
Bishop et al. (2003). JSaMS. 6(2): 199-209.
Blood Buffer Capacity & RSA
15
10
10.5
11
11.5
12
12.5
13
1 2 3 4 5
Placebo
Bicarb
Peak Power
(W kg
-1
)
Sprint Number
*
*
*
NaHCO
3
& RSA
Bishop et al. (2004) MSSE. 36(5):807-813.
16
NaHCO
3
& Muscle
0
10
20
30
40
50
60
70
80
90
Lactate
(mmolkg dw
-1
)
*
6.75
6.8
6.85
6.9
6.95
7
7.05
7.1
7.15
7.2
-90 min Pre-Test Post-Test
Placebo
Bicarb
pH
Bishop et al. (2004) MSSE. 36(5):807-813.
17
1000
1500
2000
2500
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Work (W)
Placebo
Bicarbonate
1000
1500
2000
2500
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Work (W)
*
*
* *
* *
*
*
Bishop and Claudius. (2005) MSSE. 37(5):359-367.
NaHCO
3
& Prolonged RSA
18
Plasma lactate [La
-
]
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
pre-
ing
pre-
w/u
post-
w/u
post
rs1
post
rs2
post
1/2
pre
1/2
post
rs1
post
rs2
post-
test
Time
[
L
a
-
]

(
m
m
o
l
/
L
)
placebo
bicarbonate
*
Bishop & Claudius. (2005) MSSE. 37(5):359-367.
19
R
2
= 0.52
0
2
4
6
8
10
12
14
16
80 180 280 380 480
Muscle Buffer Capacity (umol H
+
.kg dw
-1
.pH
-1
)
W
dec
(%)
Bishop et al. (2004). EJAP. 92:540-547.
Bishop. and Edge. (2006). EJAP. 97:373-379.
Muscle Buffer Capacity (Bm)
20
3x/wk.
for 5 wks.
0
1
2
3
4
5
6
7
8
9
10
No. of
Intervals
Week 1 Week 2 Week 3 Week 4 Week 5
Mon
Wed
Fri
Taper
Interval Training
2 min @ 100% VO
2max
with 1 min recovery
between intervals
Continuous Training
Same total work performed @ 90% LT
Training & B
m
& RSA
Edge, Bishop et al. (2006). MSSE. 37(11):1975-1982.
Edge, Bishop et al. (2005). EJAP. 96:97-105.
21
2600
2800
3000
3200
3400
3600
3800
4000
4200
1 2 3 4 5
Sprint Number
W
o
r
k

(
J
)
Pre-Train - CONT
Pre-Train - INT
Post-Train - CONT
Post-Train - INT
Training and B
m
and RSA
*
*
Edge, Bishop et al. (2006). MSSE. 37(11):1975-1982.
Edge, Bishop et al. (2005). EJAP. 96:97-105.
20
40
60
80
100
120
140
160
Pre-Train Post-Train
M
u
s
c
l
e

B
u
f
f
e
r

C
a
p
a
c
i
t
y
Cont
Interval
*
46.6
41.3
47.5
42.8
0
10
20
30
40
50
60
Pre-Train Post-Train
V
O
2
m
a
x

(
m
L
.
k
g
-
1
.
m
i
n
-
1
)
Cont
Interval
22
-10
-5
0
5
10
15
20
25
30
35
40
45
50
Aerobic (< LT)
Interval (30 s all-out sprint: 4 min recovery)
Interval (2 min @ ~ 80%VO2max: 1 min recovery)
Interval (2 min @ ~ 90%VO2max: 1 min recovery)
Repeated Sprint Training (matched work with interval)
Interval (2 min @ ~ 100%VO2max: 1 min recovery)
Edge, Bishop et al. (2005). EJAP. 96:97-105.
Edge & Bishop. (2006). JAP. 101:918-925.
Edge & Bishop. (2008). Am J Phys. In Review.
Bishop et al. (2008). Unpublished.
Harmer et al. (2000). JAP. 89:1793-1803.
How best to increase Bm?
Change in muscle
buffer capacity
(umol H
+
.g
-1
dw.pH
-1
)
23
Why the decrease in Bm?
Training
Muscle buffer capacity
recovery
`
Muscle buffer capacity

Bishop et al. (2007). Journal of Applied Physiology. 102:616-621.

24
##11: Muscle and blood buffer capacity seem to be
important for RSA
##22: The optimal intensity to improve muscle buffer
capacity seems to be ~ 80 %VO
2max
with
rest duration less than the work duration
##33: Training harder is not always better!!
Practical Applications

25
6
31
9
54
ATP
PCr
An Glycolysis
Aerobic
Replenish
PCr
Determinants of RSA?
Based on data from Gaitanos, (1993), Medbo,
(1999), Gastin, (2001), Hultman, (1983),
Parolin, (1999), McGawley & Bishop (2007)
26
0
10
20
30
40
50
60
70
80
90
[
P
C
r
]

(
m
m
o
l
.
k
g
-
1

d
w
)
Gaitanos et al. (1993). J. Appl. Physiol. 75(2):712-719.
44.3
mmol kg
-1
dw
25.3
mmol kg
-1
dw
PCr and repeated sprints
Bishop et al. (2003). IBEC. p.39
27
0
20
40
60
80
100
120
Recovery time (min)
P
e
r
c
e
n
t

o
f

i
n
i
t
i
a
l

v
a
l
u
e
Peak Power
[PCr]
0 6 3
Bogdanis et al. (1995) J.Physiol. 467-480.
80
82
84
86
88
90
92
94
96
98
100
60 70 80 90 100
PCr resynthesis after 3 min of recovery (%)
Power
output
recovery
(%)
r
2
= 0.74
PCr and power output
+ Power output recovery
follows a similar time
course to PCr resynthesis
28
0
20
40
60
80
100
Time
Active
Passive
21 s
%

R
e
s
t
i
n
g

P
C
r
Active recovery & PCr
Spencer, Bishop et al. (2006). MSSE. 38 (8): 14921499.
*
6 x 4-s sprint every 25 s
29
-5
0
5
10
15
20
C
h
a
n
g
e

(
k
J
)
Creatine
Placebo
*
*
*
*
Preen et al. (2001) MSSE 31(5): 814-821
Sets 2-4 Sets 5-7 Sets 8-10
Total
Creatine & RSA
0
10
20
30
40
50
60
70
80
90
100
[
P
C
r
]
Rest Post +3 min
Set = 6 x 6-s sprints with 84, 54 or 24 s recovery
*
30
+PCr resynthesis occurs by oxidative processes
+The resynthesis of PCr is related to aerobic fitness
(% 4mM or LT)
R
2
= 0.88
60
65
70
75
80
85
90
95
100
50 60 70 80 90
4 mM (% VO
2
max)
PCr
Resynthesis
(%)
How to improve PCr resynthesis?
Bogdanis et al. (1996) J. Appl Physiol. 80(3):876-884
(Bishop et al., Unpublished Data)
31
Training and PCr resynthesis
40
50
60
70
80
90
100
[
P
C
r
]

(
m
m
o
l
.
k
g
-
1

d
w
)
Post-training (5 wk: 6-12 x 2 min
@ ~90-100% VO2max: 1 min rest)
Pre-training
Rest
45 s all out
Post + 3 min
Bishop et al.(2006) Unpublished
120
125
130
135
140
145
150
155
160
165
L
T

(
W
)
^
12 -
20%
Pre
Post
*
Bishop et al.(2004) Unpublished
Sharp et al. (1986) Int. J. Sports Med. 7:13-17
32
0
20
40
60
80
100
120
[
P
C
r
]

(
m
m
o
l
.
k
g
-
1

d
w
)
Post-training
Pre-training
Stathis et al. (1994) JAP. 76(4):1802-1809
Rest 30-s sprint Post + 3 min
Training
3 x / wk for 7 wks
3-10 x 30-s 3-4 min rest
no VO
2max
Training and PCr resynthesis
33
##44: The extent of PCr resynthesis seems to be
important for RSA
##55: High-intensity interval training (2 min @ 90-
100%VO
2max
: 1 min), that improves VO
2max
and
the lactate threshold, can improve short-term
PCr resynthesis
##66: To date, there is no research showing that
repeated or intermittent sprint training can
improve PCr resynthesis
Practical Applications

34
6
31
9
54
ATP
PCr
Glicolisi An
Energia Aerobica
Determinants of RSA?
Based on data of Gaitanos, (1993), Medbo,
(1999), Gastin, (2001), Hultman, (1983),
Parolin, (1999), McGawley & Bishop (2007).
35
RSA & Aerobic Fitness
R
2
= 0.30
0
2
4
6
8
10
12
14
16
30 40 50 60
Peak VO2 (mL/kg/min)
W
d
e
c

(
%
)
Bishop et al. (2004). EJAP. 92:540-547
36
Aerobic Energy
0
5
10
15
20
25
30
35
Sprint 1 Sprint 5
k
J
/
s
p
r
i
n
t
Total
anaer Energy
ae Energy
McGawley & Bishop. (2008), Unpublished Data
0
20
40
60
80
100
120
Sprint 1 Sprint 5
C
o
n
t
r
i
b
u
t
i
o
n

(
%
)
aer% anaer%
37
0
500
1000
1500
2000
2500
3000
3500
4000
4500
1 2 3 4 5
MT (VO2max = 49.6 mL/kg/min)
UT (VO2max = 36.4 mL/kg/min)
Work
(J)
Sprint Number
*
Bishop and Edge (2006). EJAP. 97(4):373-379.
RSA & aerobic fitness?
38
2600
2800
3000
3200
3400
3600
3800
4000
4200
1 2 3 4 5
Pre-Train - CONT
Post-Train - CONT
Work
(J)
Sprint Number
Edge et al. (2006). MSSE. 37(11):1975-1982.
Improved aerobic fitness & RSA
46.6
41.3
20
25
30
35
40
45
50
55
Pre-Train Post-Train
*
VO
2max
(mL.kg
-1
.min
-1
)
39
0
5
10
15
20
25
30
Aerobic (< LT)
Interval (2 min @ ~ 80%VO2max: 1 min recovery)
Interval (2 min @ ~ 90%VO2max: 1 min recovery)
Interval (2 min @ ~ 100%VO2max: 1 min recovery)
Interval (4-10 x 30-s all-out sprint: 4 min recovery)
Small-sided games
Repeated Sprint Training (matched work with interval)
Change in
VO
2max
(mL/kg/min)
Edge, Bishop et al. (2005). EJAP. 96:97-105.
How best to VO
2max
?
Edge & Bishop. (2008). Am J Phys. In Review. Bishop et al. (2008). Unpublished.
Harmer et al. (2000). JAP. 89:1793-1803.
Impellizzeri et al. (2006). IJSM. 27:483-492.
Edge & Bishop. (2006). JAP. 101:918-925.
40
0
1
2
3
4
5
C
h
a
n
g
e

i
n


V
O
2
m
a
x

(
%
)
How best to VO
2max
?
Stepto et al. (1999). MSSE. 31(5):736-741.
Number Bouts 12 12 12 8 4
Work (min) 0.5 1 2 4 8
Intensity (%max) 175 100 90 85 80
Rest (min) 4.5 4.0 3.0 1.5 1.0
Well-trained cyclists: VO
2max
= 60 mL.kg
-1
.min
-1
Training 2 x/ week for 3 weeks (6 sessions)

41
0
5000
10000
15000
20000
25000
30000
20 30 40 50 60
VO
2max
(mL.kg
-1
.min
-1
)
W
tot
(j)
RSA & VO
2max
Untrained
Trained
- a curvillinear relationship?
42
##77: Aerobic fitness plays a role in determining RSA
(especially in untrained to moderately trained)
##88: If training intensity is > 50-60%VO
2max
, then
total work seems to be more important than
intensity for improving VO
2max
Practical Applications
43
La threshold & Team Sports?
0
5
10
15
20
25
8.5 10 11.5 13 14.5 16 17.5 19 20.5
Treadmill Speed (km/h)
[
l
a
c
t
a
t
e
]
Triathlete
AFLPlayer
44
Injury
In most professional leagues, the best performing
teams use less players throughout the year.
Therefore:
maximise recovery
minimise injury risk
45
The thing with coaching is that you have to
get out of your comfort zone and try some
different things. Some times you dont get it
right, but sometimes you do and you also
have to remember that sometimes you may be
coaching better and get a worse result. Thats
just the way it is.
Paul Thompson. AIS Rowing Coach.
46
Thanks
Collaborators:
Prof. Jacques Mercier (France)
Dr Hans Edge (New Zealand)
Dr Alberto Mendez-Villanueva (Spain)
Dr Claire Thomas (France)
Dr Andy Marangou (Australia)
Dr Matt Spencer (Norway)
Dr Franco Impellizzeri (Switzerland)
Dr Carlo Castagna (Italy)
Students:
Cindy Davis (Australia)
Kerry McGawley (UK)
Tom Morris (France)
Tom Schneiker (Australia)
Nicole Ruch (Switzerland)
Fabio Serpiello (Italy)
47
Verona-Ghirada Team Sport Conference
http://www.everywheretravel.it/vtsc2008/
7-8 Giugno/June 2008
Dal laboratorio al campoFrom the laboratory to the field
Prof. Wislof (Norway)
Prof. Peter Krustrup (Denmark)
Assoc Prof. David Bishop (Verona)
Dr Gary Phillips (UK)
Assoc Prof. Inigo Mujika (Spain)
Dr Matthew Spencer (Norway)
Dr Franco Impellizerri (Switzerland)
Dr Corrado Lupo (Juventus Nuoto)
Dr Silvano Garbin (Italian Rugby)
Dr Francesco Cuzzolin (Benetton Basket)
RELATORI / SPEAKERS
Dr Alberto Mendez-Villanueva (Qatar)
Dr Aaron Coutts (Australia)
Dr Carlo Castagna (Italy)
Dr Greg Dupont (France)
Dr Silvia Pogliaghi (Italy)
Dr Marco Cardinale (UK)
Dr Nicola Maffiuletti (Switzerland)
Mr Bruno Ruscello (Italy)
Mr Massimo Venturelli (Italy)
Dr Mario Bizzini (F-MARC, FIFA)
48
Domande?