Location : G. Is your order tax-exempt? At this time, our website is unable to accommodate tax-exempt orders. Include a copy of your sales tax-exempt certificate. Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Gregory Haff, you'll learn how to vary the intensity and volume. Bompa, the pioneer of periodization training, and leading periodization researcher G. Gregory Haff, you'll learn how to vary the intensity and volume of training to optimize the body's ability to recover and rebuild--resulting in better performance and less risk of injury.
Gregory Haff] Periodization Theo rithillel. Bompa periodization theory and methodology of training rithillel.
Bompa, the pioneer rithillel. Bompa, PhD, revolutionized Western training methods when he introduced his. Location : G [Tudor Bompa, G. Fuel utilization depends on the intensity of exercise. Brooks and colleagues 10 outlined what is termed the cross-over concept, in which lower-intensity exercise receives its ATP primarily from the oxidation of fat and some carbohydrates.
As the intensity of exercise increases, the amount of carbohydrate used for ATP production increases whereas the utilization of fat to supply ATP decreases. This again gives support for the concept that higher-intensity exercise bouts use carbohydrate as a primary fuel source. The oxidative or aerobic system is the primary source of ATP for events lasting between 2 min and approximately 3 h all track events of m or more, cross-country skiing, long-distance speedskating.
Conversely, activities that are shorter than 2 min rely on anaerobic means to meet their ATP demands The coach and athlete need to understand the bioenergetic mechanisms that supply energy for exercise and sport performance.
A structure can be created in which the athlete is trained based on the bioenergetics of the sporting activity. This has been termed bioenergetic specificity Figure 1. The coach and athlete can use the bioenergetic classification of sports, which is based on the duration, the intensity, and the fuel used by the activity, to create effective training programs for specific sports. However, depending on the physiological demands associated with the exercise bout, ATP yield can be linked to a primary energy system For example, very high-intensity events that occur in a short time, such as the m sprint, can result in a significant reliance on the anaerobic energy systems to meet the demand for ATP As the duration of the activity is extended, the reliance on oxidative mechanisms for supplying ATP increase figure 1.
Support for this contention can be found in the scientific literature, which suggests that when the volume of anaerobic interval training e. The magnitude of these decreases is likely to be different when comparing starters and nonstarters Thus, specific HIEE conditioning strategies must be implemented in the in-season training plan. When examining in-season responses, the coach must first consider what happened in the 6 to 8 weeks before the initiation of the season.
If acute overtraining is induced during this time, a general catabolic state will predominate during the season and performance capacity will decline Even if the preseason training plan is implemented appropriately, performance can decline during the season if the HIEE is not appropriately incorporated into the in-season training plan The best approach is to include a combination of sport-specific practices, strength training, and HIEE-based conditioning 49b, When the frequency of competition is more than once a week, though, those players that are going to play three games within 7 days would be better off training in LIEE modality, to avoid overtraining and foster recovery.
HIEE can be trained in conjunction with sport-specific skills to maximize training time. In soccer, for example, soccer-specific drills can be used as a conditioning tool Rampinini and colleagues reported that using a three-sided training game on a large pitch can increase the exercise intensity to a level similar to that seen in actual game play.
Using this type of strategy will allow the athlete to develop specific endurance that is closely related to the demands of a soccer game. The training stimulus can be modified by manipulating the field dimensions, number of players, duration of plays, and skills used during a small-sided soccer game table Although skill-based conditioning drills are important, it is equally important to include strength training in conjunction with HIEE and sprint agility training to avoid the TABLE Do not let deconditioning occur during the competitive season.
Different training factors e. The coach must allow for recovery between training sessions and competitive events. The coach must perform a balancing act by providing an adequate training stimulus to maintain fitness and performance while avoiding overtraining. Monitoring Team Sport Players Using an Accelerometer With Gyroscope and GPS In the early s, motion video analysis was used to monitor the performance of players during training and, especially, games.
The performance could then be categorized in power output brackets: minimum power 0 to 10 W. Kg-1 , low power 10 to 20 W. Kg-1 , intermediate power 20 to 35 W. Kg-1 , high power 35 to 55 W. Kg-1 , and maximum power 55 W. Kg-1 and higher figure These devices allow for a better depiction of the physical demands of match play 4b, 56b ; they also allow strength and conditioning coaches to quantify the work performed by each player during the ever-increasing utilization of game-based training activities i.
This process is, in fact, paramount when substituting general training means e. Furthermore, a good technical level of the team is required for the specific drills to reach a high enough intensity, which, in certain cases, is easier to reach with general means.
Mohr, P. Krustrup, and J. Bangsbo, , "Match performance of high-standard soccer players with special reference to development of fatigue," Journal of Sports Sciences 21 7 : Data from C.
Osgnach, S. Poser, R. Bernardini, R. Rinaldo, and P. Used courtesy of P. Osgnach, and S. Reprinted, by permission, from C. HIEE performance seems to be improved to a greater extent with high volumes volume loads of resistance training.
Several authors have suggested that short rest intervals between sets of resistance training can increase HIEE capacity 51, It is likely that the program that includes short rest intervals increases the lactate-buffering capacity in response to resistance training due to repeated exposure to high lactate levels that allows for a greater HIEE performance. Conversely, Robinson and colleagues reported that short rest intervals 30 s do not result in greater improvements in HIEE performance compared with longer rest intervals s.
Their findings suggest that simply increasing the volume of resistance training is more effective at improving HIEE without compromising other training-induced adaptations. Both studies found muted strength gains in response to short rest intervals 67, Because sprinting speed is highly correlated with muscular strength 6, 37 , the validity of decreasing the rest interval between sets may be questionable because increasing volume and intensity of training appears to improve HIEE 99, Therefore, the coach and the athlete should be cautious when manipulating rest interval lengths because drastic decreases in interset rest intervals appear to impair the development of strength.
Periodization of Endurance Although the methodology for developing biomotor abilities for sport has been improving constantly, some antiquated methods are still in use, especially in the area of developing endurance. In speed- and power-based sports, the role of aerobic endurance is less important except for some team sports, such as soccer, lacrosse, and water polo. Yet, in sports such as American football, cricket, baseball, hockey, and basketball, long-distance jogging Endurance Training FC bpm is still prescribed to develop aerobic endurance, although this work does not correspond to sport-specific performance demands and the energy systems dominant in these sports.
During a game, for instance, an American football linebacker performs 40 to 60 short accelerations of 3 to 6 s each with rest intervals of 1 to 3 min. This performance will not be improved by running 5 miles. For these power sports, the first macrocycle of the general preparation can consist of tempo training m in sets of repetitions of the same distance or descending ladders varying intensity according to the distance of each repetition; figure In both cases, there is a weekly variation of distances and intensities, from general to more specific training parameters.
Distances can be broken down to perform more sport-specific shuttle runs, too. The progression from aerobic-dominant types of training intensity zones 5 to 3 to anaerobic lactic system training zone 2 should follow the natural progression of the annual plan, beginning with the preparatory phase and moving into the competitive phase see the example in figure Such alternation of intensities depends, however, on the ergogenesis of the event and the characteristics of the training phase.
As most sports use fuel produced by all of the energy systems, training has to be more complex, exposing athletes to all energy systems, especially during the last part of the preparatory and throughout the competitive phases. We propose six intensity values in table Intensity These intensities are listed in order of magnitude zone Type of training of power output, with number 1 being the energy 1 Alactic System Training AST system with the highest power output and 6 being the system with the lowest power output.
AST should improve the start and acceleration. Such a training program employs the phosphate energy system; the outcome is an increase in the quantity of creatine phosphate CP stored in the muscle and increased activity of the enzymes that release energy through the ATP-CP system.
If the rest interval is short, the restoration of CP will be incomplete; as a result, anaerobic glycolysis will become the major source of energy, rather than the phosphate reaction. This in turn will produce lactic acid that will reduce speed, and the athlete will not realize the desired training effect.
AST or sprint training should not, therefore, cause muscle acidosis because this is a sign of anaerobic glycolysis. Very high levels of lactic acid buildup can result from high-intensity reps of 40 to 50 s, although the fastest rate of lactic acid accumulation happens with maximum effort between 12 and 16 s.
On the other hand, lactic acid tolerance increases as a result of skeletal muscles repeatedly removing lactic acid from the bloodstream. Studies have demonstrated that lactate transporters increase in number as a function of high-intensity training 17g. The ability to clear lactic acid from the bloodstream and transport it to slow-twitch muscle fibers for energy usage is an adaptive response that delays fatigue and inevitably improves performance in sports that require lactic acid tolerance.
An athlete can perform better for longer if his nervous system is trained to maintain the frequency of discharge for the duration of a lactic effort or if he can tolerate the pain of acidosis high lactic acid concentrations in the blood.
Training for intensity zone 2 comes in the following variations: 1. Lactic power short: Organize a series of shorter, near-maximum and maximum- intensity repetitions or drills 3 to 10 s with shorter rest intervals 15 s to 4 min, depending on duration of effort, number of repetitions, and relative intensity that result in only partial removal of lactic acid from the system.
The physiological consequence of this type of training is that the athlete tolerates increased amounts of lactic acid while producing high levels of anaerobic power under the condition of extreme acidosis. Lactic power long: Organize near-maximum and maximum-intensity repetitions of longer duration 10 to 20 s that make the lactic acid energy system work at its maximum rate of energy production. This method is one of the highest possible stressors for the neuromuscular system.
If the rest interval is not long enough, recovery is incomplete and injury risk is high. Lactic capacity: Organize high-intensity repetitions of longer duration 20 to 60 s that result in increased amounts well over 12 mmol of lactic acid. To repeat the same quality of work, the athlete needs moderate rest intervals 4 to 8 min, depending on duration of effort, number of repetitions, and relative intensity to facilitate near-complete removal of lactic acid.
If the rest interval is not long enough, removal is incomplete and acidosis is severe. Under these conditions, the athlete is forced to slow the speed of a repetition or drill below the intended level. Consequently, the athlete does not achieve the planned training effect, which is to increase her ability to tolerate lactic acid buildup. Rather, the athlete will end up training the aerobic system. Psychologically, the purpose of lactic tolerance training is to push the athlete beyond the pain threshold.
However, this type of training should not be used more than two times per week, because it exposes the athlete to critical levels of fatigue. Overdoing it may bring the athlete closer to the undesirable effects of injury, overreaching, and overtraining. Zone 3: Maximum Oxygen Consumption Training V O2maxT During training and competition, both parts of the oxygen transport system—central heart and peripheral capillaries at the level of the working muscle —are heavily taxed to supply the required oxygen.
Because the supply of oxygen at the working. The number of repetitions performed in a training session depends on the specific duration of the sporting event: the longer the duration, the lower the number of longer repetitions.
Therefore, in a given training session, an athlete might. Under such conditions, training effect will result through the accumulative effect of several repetitions. The lactic acid produced in the muscles diffuses into adjacent resting muscles, thus lowering its concentration level.
It is metabolized in the working muscle and is removed from the blood by the heart, liver, and muscles at the rate it is accumulated. This training. Such training can stimulate both the aerobic and the anaerobic metabolism without a significant rise in lactic acid production. This effect can also be achieved. During such training programs, the subjective feeling of the athlete should be mild distress, with the speed slightly faster than what is comfortable.
Similarly, it is a determinant for all sports in which the oxygen supply represents a limiting factor. Using ATT is beneficial for most sports because it enhances quick recovery following training and competition; develops the functional efficiency of the cardiorespiratory and nervous systems; and enhances the economical functioning of the metabolic system. It also increases the capacity to tolerate stress for long periods. ATT is performed mostly through a high volume of work without interruption uniform pace , or interval training using repetitions longer than 10 min.
The duration of an ATT session could be between 1 and 2 h. If the figures are less than this, the training effect is questionable. During the competition phase, you can plan ATT one or two times per week as a method of maintaining aerobic capacity and as a recovery session to reduce intensity but maintain the general fitness level.
Specifically, to eliminate metabolites from the system and speed recovery. High-intensity endurance training is a necessary component of adaptation and performance enhancement. However, strenuous exercise often negatively affects the body before it can recover and strengthen. Recovery and regeneration are slowed by elevated levels of plasma cortisol and adrenaline, and by decreased levels of white blood cells and low levels of immune system catalysts e.
On the other hand, active recovery along with proper postworkout nutrition has been shown to counteract the increase in cortisol and adrenaline, override the drop in white blood cell count, and eliminate the drop in neutrophil and monocyte count 66b, 72b, b.
In other words, active recovery reignites immune system function following strenuous training, which in turn allows the body to regenerate faster. Therefore, by the end of the training session, the difficult part of the workout is complete, but athletes who are willing to live with the sacrifice needed for improvement and adaptation should devote another 15 to 20 min to foster healing and regeneration.
Choosing not to do so slows the recovery process and may negatively affect the next training session; it also leads to overtraining and injury. During very demanding weeks of training, intensity zone 6 may be used one to three times, sometimes in combination with other intensities in that case, at the end of a workout. Designing the Weekly Program Now that we have illustrated the six intensities of training, the critical question is how to incorporate them within a training program.
Traditionally, a coach designs a training program by assigning certain physical, technical, or tactical objectives to certain days of a microcycle. Yet the critical element is training the energy systems, which represent the foundation of good performance. The coach must do this in conjunction with the technical and tactical elements, based on knowledge of the physiological profile prevailing in an event. When planning a microcycle, the coach does not need to write down the training content, but the mathematical values of the intensities needed in the cycle.
This will suggest the components Periodization of the energy systems to emphasize in that training session. An intensity from the top of the intensity scale will constantly generate higher levels of fatigue.
Such a training session can be followed, therefore, by one session at intensity five, which facilitates supercompensation by being less demanding. This is the principle of alternation of intensity and energy systems within the microcycle. On the other hand, for a purely aerobic sport marathon running, cross-country skiing , you will plan just the alternation of intensities, as almost all sessions will be of aerobic ergogenesis.
Combinations of various intensities in a training session are often a necessity. For instance, a combination of intensities one and three or two and six suggests that after working an anaerobic component i. Such a combination will enhance the development or maintenance of aerobic endurance and will especially facilitate the recovery rate between training sessions.
Physiological adaptation to the profile of an event may result in other possible combinations as well. Such a combination models a race in which the beginning an aggressive start relies on the energy produced by the phosphate system 1 ; the body of the race uses the energy produced by the lactic and oxygen systems 3 ; and the finish, in which the athlete can tolerate the increased levels of lactic acid 2 , makes the difference between winning and losing.
It is necessary to incorporate a scientific basis in the methodology of planning if a coach expects high efficiency from the time invested in planning the training. Applying the six intensities to the training plan incorporates the entire spectrum of energy systems necessary in all endurance-dominant or endurance-related sports—from the phosphate, to the lactic acid, to the aerobic system.
To avoid the undesirable effects of overtraining, consider the sequence and frequency of the intensity symbols while strictly adhering to the concept of supercompensation. Under such circumstances, planning becomes more scientific, has a logical sequence, and observes the important training requirement of alternating high-intensity and low-intensity stimuli so that fatigue is constantly succeeded by regeneration. Summary of Major Concepts All sports require some level of endurance.
The coach must determine the type of endurance needed to optimize performance in a given sport. LIEE is typically needed in aerobic sports that require work to be continuously performed for a long duration. Conversely, HIEE requires the repetitive performance of high-intensity activities interspersed with periods of recovery. Sports that rely on HIEE also appear to rely on the ability to express high power outputs or generate high levels of force.
Only an individualized training program can maximize the development of the sport-specific endurance of an athlete. Speed and Agility Training 12 Speed, agility, and speed endurance are crucial abilities that can affect performance in a variety of sports.
Integrating speed, agility, and speed endurance training into the annual training plan and manipulating specific training variables can optimize performance capacity. Therefore, understanding the factors that affect speed, agility, and speed endurance enables coaches to develop sport-specific training plans that maximize performance. Speed Training Speed is the ability to cover a distance quickly.
The ability to move quickly in a straight line or in different directions changes of direction is an integral component of successful performance in a wide variety of sports. Straight-line sprinting can be broken down into three phases: acceleration, attainment of maximum speed, and maintenance of maximum speed 27, Acceleration is the ability to increase maximum velocity in a minimum amount of time.
Acceleration determines sprint performance abilities over short distances e. The ability to accelerate differentiates between athletes for a variety of sports. For example, during a m race, untrained sprinters achieve maximum speed within 20 to 30 m 27 , whereas highly trained sprinters do not attain maximum speed until around 50 to 60 m It is likely that maximum strength levels for the knee extensors, hip extensors, and plantar flexors calf muscles explains the acceleratory abilities of various athletes because strength is strongly related to sprinting ability.
Support for this contention can be garnered from the literature, which reports that faster sprinters are significantly stronger and are able to accelerate at faster rates than their slower counterparts 6, 24, 69, In many sports, such as soccer, the ability to accelerate underlies successful game play. During soccer game play, the average sprint length is around 17 m 9 and ranges from 5 to 50 or 60 m.
Often, these sprints are initiated while the athlete is moving at slower speeds or when the athlete is making a breakaway or initiating a tackle. Therefore, the ability to accelerate rapidly in the first few steps is essential to effective game play. These data reveal that a sprint training program that targets the acceleration phase should develop specific strength maximum strength and power characteristics and mechanical skills After completing the acceleration phase of a sprint, the athlete achieves maximum running velocity.
Athletes may have great acceleratory capacity but lack the ability to achieve high velocities in this phase of a sprint, which suggests that acceleration and the maximum speed of running are very specific sprinting qualities Differences in the kinematics of the acceleratory and maximum velocity portions of a sprint support this observation and suggest that running mechanics 78, and specific strength qualities 69 play a role in developing maximum running speed.
The final phase of a straight-line sprint requires the athlete to maintain maximum speed, described among sprinters as speed endurance. During a bout of maximum sprinting, insufficient rest intervals can lead to depletion of phosphocreatine and accumulation of lactic acid, which is formed in response to the rapid glycolytic rate Both short-repetitions sprinting programs with incomplete rest intervals and long-repetitions sprinting programs with complete rest intervals appear effective in improving muscle buffering capacity and reducing fatigue 25, 57, Maximum speed, on the other hand, should be trained with short repetitions and complete rest intervals.
Speed is the expression of a set of skills and abilities that allow for high movement velocities. Although it is often suggested that skills and abilities are unrelated, they are highly related and thus can be developed with specific training practices 91, The application of appropriate sprint training methods in conjunction with a periodized training plan can improve sprint performance e.
Several physiological and performance factors affect sprinting ability, as described in the following paragraphs.
Speed and Agility Training Energy Systems Sprinting involves a rapid release of energy that allows for a high rate of cross-bridge cycling within the muscle and a rapid and repetitive production of muscular force.
However, the phosphagen and glycolytic systems predominate during most sprinting activities. The degree of contribution of the oxidative energy system depends on the duration, length, and number of sprints performed as well as the rest interval between repetitions.
Therefore, the enzymatic adaptations will be very specific to the sprinting tasks performed in training The response of the phosphagen system ATP-PC to sprinting activities shows that muscular stores of adenosine triphosphate ATP and phosphocreatine PCr can be significantly reduced in response to bouts of sprint training The rate of PCr breakdown is significantly higher in the fastest sprinters 45 , which may occur as a result of an increased rate of creatine phosphokinase CPK activity in response to sprint training 78, 83, To meet the increased demand for ATP during sprint training, an increased myokinase MK enzyme activity is stimulated, which may increase the rate of ATP resynthesis 25, This increase in MK activity has been reported to occur in response to training with both shortand long-duration sprints 25, Several key enzymes associated with the glycolytic system also are affected by various forms of sprint training For example, glycogen phosphorylase PHOS , the enzyme responsible for stimulating muscle glycogen breakdown, is increased in response to both short 10 s bouts of sprinting 25, 51, 66, 83, Phosphofructokinase PFK activity the enzyme that regulates the rate of the glycolytic system appears to increase in response to short-duration, long-duration, or combination sprinting activities.
Changes in PFK activity may be of particular importance because the rate of PFK activity has been related to performance in high-intensity exercise such as sprinting Finally, lactate dehydrogenase LDH activity has been shown to increase in response to both short- and long-duration sprinting 19, 47, 66, 79, 90, To meet the energy demands of the exercising muscle, the contribution of oxidative metabolism increases 8, 10, However, the contribution of oxidative metabolism to the energy supply is affected largely by the duration of the sprint 8, 97 and the rest interval between bouts 7.
For example, longer sprints performed multiple times with short rest intervals will increase the contribution of the oxidative systems to energy supply.
With this increased energy supply from oxidative metabolism, it is not surprising that there are increases in succinate dehydrogenase and citrate synthase activity key enzymes of the oxidative system in response to sprinting 19, 47, Thus, high-intensity interval training is an important tool for the development of sport-specific fitness for sports dominated by both anaerobic e.
Although repetitive sprint bouts, similar to those seen in competition, may Periodization have a large aerobic contribution, this does not mean that long-distance aerobic training is the best way to develop fitness 44, For example, Helgerud and colleagues 44 reported. The enzymatic alterations stimulated by sprint training may play an integral role in facilitating rapid muscular contractions by allowing for a faster rate of ATP supply from the glycolytic systems.
Adaptation to multiple bouts of high-intensity sprint intervals seems to produce a superior training stimulus, which appears to translate to team sports play better than does traditional endurance training. High-intensity interval training should be, then, the preferred endurance training modality for team sports, especially during the specific preparation phase. Parra and colleagues 83 reported that a short sprint protocol elevated resting PCr and glycogen levels, whereas a long protocol elevated only resting glycogen levels.
This suggests that the sprint training program may alter the energy substrates stored in the muscle. These changes to energy substrate storage may have contributed to the increases in sprint performance noted in the investigation The use of high-intensity interval training has been demonstrated to result in an increased buffering capacity 70, With this increased buffering capacity, there is an increased ability to maintain energetic flux and thus to maintain high power output performance, such as sprinting.
A reference for strength and conditioning professionals, sport scientists, sport coaches, advanced athletes, and any professional who works with athletes. Theory and Methodology of Training by Tudor O. Tedy Friyadi rated it it was amazing Apr 12, Also for use as a course text for students in upper-level undergraduate or graduate programs related to exercise science. Theory and Methodology of Training Tudor O.
Bompa, Tudor O, and Greg Haff. You will need to sign in using your email and password for our legacy website. InBompa began applying his principles of periodization to the sport of bodybuilding. Physiology of Sport and Exercise.
BompaCarlo Buzzichelli Limited preview — Bompa, PhD, is recognized worldwide as the foremost expert on periodization training. Joachim rated it liked it Aug 09, He has personally trained 11 Olympic medalists including four gold medalists and has served as a consultant to coaches and athletes worldwide.
This book is clearly for coaches, trainers, scientists, and others who guide athletic performance. Individualization is methodologyy of the main requirements of contemporary training.
Wedi S rated it it was amazing Mar 31, Get the latest news, special offers, and updates on authors tfaining products.
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