Seb Coe’s Multi-Tier Training System: Part 2 – Overview of the Multi-Tier Training System
[Written by Chelsea Ho of Sweat Elite]
This is the second instalment of a six-part series which aims to summarise David Martin & Peter Coe’s Multi-Tier Training System as described in Better Training for Distance Runners.
Continued from Part 1 – General Principles of Periodisation
A summary of the ideas presented by Dr David Martin and Peter Coe in their bestselling classic “Better Training For Distance Runners”.
Recall from the previous article that periodisation permits a balanced progression of an appropriate mix of training elements in a time-bound manner. This allows the athlete’s performance to peak at just the right time for an important race. There are two types of approaches, linear (such as Lydiard’s) and non-linear (such as Martin and Coe’s Multi-Tier Training System).
But first, why not a linear approach to periodisation?
As briefly mentioned in the first article, a linear approach involves a macrocycle consisting of several very distinct mesocycles to be undertaken in a certain order. For example, Lydiard prescribed a large volume of solely longer distance running in the first mesocycle (aerobic base phase), predominantly hill work in the second mesocycle (strength phase), a concentrated series of high intensity speed sessions in the third (anaerobic phase) and finally the tapering.
The authors highlight some major risks with this approach:
- A higher risk of injuries from overuse and maladaptation. This is due to the prolonged time spent on one type of training assignment (e.g. hill work) before suddenly transitioning to another type (e.g. speed work).
- Deconditioning of the fast-twitch (Type IIB) muscle fibres specifically during the base phase. This occurs due to a lack of stimulation which is only possible via speedwork. When progressing to the next phase, the sudden recruitment of such deconditioned muscles can induce injury.
So what exactly is Martin and Coe’s Multi-Tier Training System?
In my opinion, the Multi-Tier Training System isn’t necessarily revolutionary, but rather a logical refinement of what Lydiard introduced in the 1950s:
- It retains Lydiard’s view that each mesocycle (or tier) should have a specific and different focus of development and that each tier should build on its predecessor. They define this as multi-tier training.
- However, it further advocates the need for a “harmonious interdevelopment of strength, speed, stamina and endurance all during the year” through “the inclusion of training assignments at a variety of different paces over the year”, and “never eliminating any of these entirely from the overall training plan”. The explanation is simply that the musculoskeletal system needs time to adapt gradually to changing stimuli. They define this as multi-pace training.
As the authors summarise, “multi-tier training continually exposes athletes to a wide range of training stimuli [but] with varying emphasis” depending on the specific mesocycle of concern. They establish that it is vital for the athlete to train over a broad range of paces in order to achieve optimal performance for that event. For example, a 1500m specialist is recommended to train at 800m, 1500m and 5000m paces for peak performance.
To help illustrate this concept, the authors used the analogy of constructing a multi-storey building:
There are six mesocycles (X1 to X6) which make up one macrocycle, each with their own emphases (aerobic base, increasing intensity, consolidation, fine-tuning, tapering). The order in which these mesocycles are to be completed starts from the bottom (X1) and goes to the top (X6).
Within each mesocycle (aka ‘tier’ or ‘level’) there are seven domains (aka ‘rooms’) representing broad categories that classify different training assignments. These domains include aerobic conditioning, anaerobic conditioning, aerobic capacity training, anaerobic capacity training, general mobility, circuits and weights, and health maintenance.
The relative proportion of each domain (aka the size of each room) varies depending on the floor. For example, the ‘aerobic conditioning’ room is largest on floor X1, whereby the emphasis is on establishing an aerobic base.
We will further explore the six mesocycles and the seven domains in parts 3 and 4 (Coming soon) of this series respectively.
Source: Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics 1.
Continue to Part 3 – The Mesocycles of Multi-Tier Training
Other articles in this series:
Part 1 – General Principles of Periodisation
Part 4 – The Domains Of Multi-Tier Training
Part 5 – Getting the right Aerobic/Anaerobic Mix
Part 6 – Setting Equivalent Paces for Different Distances
