|
Track & Field and Athletics: #1 Sports site with latest training info for coaches and self-coached athletes
|
Custom Search
|
The skills of programming the training process
By Juri Verchoshanskij
AUTHOR
Professor Juri Verchoshanskij PhD is the President of the International Association of the Theory and Methodology of Training in Elite Sports. At present he is working as an advisor for the theory and methodology of training at the CONI Scuola dello Sport in Rome, Italy
ABSTRACT
The general training strategy is the main methodological concept, which
determines the priorities in the organisation of all the phases of the training
process. Each coach must formulate a methodological conception of the athlete's
preparation and outline the training strategy for the year. Without an
improvement in an athlete's special physical preparation level, one cannot
expect an improvement in technical and tactical skill, or in the body's work
output, or in the speed of execution of the competition exercise. The author
describes and illustrates three methodological concepts that provide the basis
for establishing the general strategy and identifying the appropriate training
means. The author concludes that a concept that clearly shows a "biological"
approach may lead to a further development of sports science.
1. Premise
Programming means creating a virtual image of the training process that
reproduces exactly its contents and organisation. To this end, the coach must
formulate a methodological conception of the athlete's preparation based on the
elements provided by the specialist literature, and outline the training
strategy for the year in question.
The methodological concept (see "Main features of a modern
scientific sports training theory", in: NSA 13,1998,3), is made up of a set of guidelines on the
organisation of the training process, expressing the outlook of the coach and
their general ideas on how to manage an athlete's preparation. In all Track and
Field disciplines, the methodological concept must always be based on the main
principle governing the acquisition of sports skills: performance improvement is
determined by a steady increase in the athlete's motor potential and the
athlete's capacity to use this potential efficiently during training and
competition.
This means that without an improvement in an athlete's special physical
preparation level, one cannot expect an improvement in technical and tactical
skill, the body's work output, or the speed of execution of the competition
exercise. Consequently, neither the planned for improvement in competition skill
nor general performance results will be fulfilled.
The training process should therefore be principally aimed at an increase of the
body's work output in a given motor regimen (see "Main features of a modern scientific sports training theory", in: NSA 13, 1998, 3.). The coach's main
methodological problem is to ensure a high training effect from the workloads
set, with the aim being to increase the body's work output and to organise
these loads in such a way that they will not interfere with work on technique or
on speed of execution of the competition exercise.
The general training strategy is the main methodological concept, which
determines the priorities in the organisation of all the phases of the training
process. It should provide for the organisation of three lines of development,
with distinct intermediate targets, consistent with the main target of the
training process, namely:
● to improve the athlete's motor potential (the target is special physical preparation);
● to improve the athlete's efficiency in using this potential for the competition exercise (the target is technique, tactics and speed of execution);
● to increase the level and stability of competition skill (the target is both psychological preparation and competition preparation).
When programming the training process, the coach should follow the three methodological concepts that provide the basis for establishing the general strategy and identifying the appropriate training means:
1 ― the training process may be monitored by observing what changes, if any, are evident in the athlete's functional state or condition, i.e. the variations, caused by the established loads, of the functional parameters directly related with the performance (see "Main features of a modern scientific sports training theory" in: NSA 13, 1998, 3). The athlete's condition must be objectively evaluated at regular intervals (once a month, for instance) and set against established workloads. A methodical observation of this relationship is one of the most important tasks faced by the modern coach. It is important to stress that the data illustrating the variations in an athlete's condition in relation to given work loads is what provides the coach with the opportunity to increase their expertise and their ability to take correct decisions when planning the training process.
2 ― work loads must be established taking into account the athlete's real motor potential and fitness status and must be referred to a specific period of time; the organisation of these loads must take into account both the time span dictated by the rules governing the body's adaptation and the competition calendar. Two conditions need to be fulfilled:
― the training effect of each load must be exactly determined, i.e. each load must be specifically aimed at a given energy system or functional system or regulator mechanism, so as to achieve the desired effect;
― the aim of the training process must be expressed in practical terms.
The vast literature on sports physiology will provide all the necessary information.
3 ― it is important when programming the training process to establish the so-called "model features" of the final objective (see "Main features of a modern scientific sports training theory", in: NSA 13, 1998, 3). These must include specific values for the main parameters of the level of special physical preparation and technique the coach is aiming at. These values will also be the criteria for an accurate evaluation of the training programme's efficiency.
Methodical monitoring clearly indicates the development of the training process
and quantifies its efficiency. This favours the athlete's motivation and also
supplies the coach with objective data on the realisation of the methodological
concept.
2. General approach to programming of the training process
Programming the training process means identifying the optimum variant for its
organisation. This is far from easy since there are any number of
possibilities as regards content, volume, duration and organisation of work
loads aimed at different targets.
In such a situation, the coach will have to
proceed by trial and error and tryout different solutions not all the possible options, but certainly quite
a number of them. Indeed the number of possibilities greatly depends on the
coach's experience; the more experienced coach will know which ones may
be eliminated in a given situation, and which other ones are worthy of
consideration. The coach must therefore possess the basic knowledge that will
allow a preliminary, objective evaluation of the
efficiency of a given variant in a specific situation so as to be able to
choose the best option.
Figure 1 represents the general approach to the decision making process for
sports training programming. The dotted line indicates the order in which
decisions must be taken at every stage in the procedure:
I formulate the general methodological concept of an athlete's preparation;
II define the general training strategy;
III elaborate the basic model of the training system;
IV establish the work loads of all the training means objectively required;
V establish the quantitative programme of the preparation.
The double line indicates the logical progression of the analytical operations
that determine decisions taken at all levels, on the basis of the required
objective data (thin line). These include:
1 the final targets of the training process and their model features, as well as
the intermediate targets of each phase of the training process;
2 knowledge of scientific and methodological
findings in sport and other related fields (biology, physiology, biochemistry,
biomechanics, sports
medicine, psychology);
3 the experience gained during the preceding phases of the training process
and analytical generalizations provided by sports training methodology;
4 basic principles of the organisation of the training process and of the
required workloads:
5 the competition calendar and a strategy for competition preparation;
6 an analysis of the training system model, taking into account the results of
the preceding phases of the training process and other factors;
7 the data required to establish the volume of the training loads (total volume
and volume of the loads aimed at specific targets);
8 the athlete's individual characteristics and level of preparation;
9 any "material" details (such as funds, implements, apparatus, sports
facilities, medical assistance, diet) available at a given moment.
Each
choice (or decision) will be made on the basis of keeping in mind all previous
decisions and taking into account expected requirements, conditions and any
other circumstances that may influence future choices.
I The general methodological concept will be formulated taking into account:
― the final aims of the training process and their respective model features
(1);
― the scientific and methodological findings reported in the sports
training literature (2);
― the experience acquired in the preceding phases of the training process (3).
The methodological concept must be extremely specific and express clearly the
basic principles used to formulate the training system.
II The definition of
the general training strategy makes the methodological concept even more factual and
specific (1). It establishes the priorities and the organisation of the training process as a whole and of each one of its phases
or components, and must reflect a rational progression of the athlete's
preparation for competition. It must take into account:
― the final aims of the training process (1);
― all scientific and
methodological data specifically referred to the organisation of the training
process (2);
― experience acquired during the preceding phases of the training process (3);
― the guidelines of sports training programming (4);
― the competition calendar
and, in particular, the date of the more important
events for which the athlete will require specific preparation (5).
It is important to establish the model trend of the athlete's condition in the annual cycle, because it determines the distribution and organisation of the workload and is the basis for the training system model.
III The general model of the training system for an annual cycle is the simplified version of the training process the
coach is aiming at. It does not include all the details of the process, but it
outlines the main components, those that will determine the lines of
development. The general model is established on the basis of the general
methodological concept (I) and of the general training strategy (II), taking
into account:
― the final targets of the training process and the respective model features (1);
― the guidelines of sports training programming (4);
― the competition calendar (5).
It is always better to plot the general training model on a graph as the principles and assumptions that determine the organisation of the training process
will emerge more clearly.
IV The load volume of the main training means is established on the basis of a
careful analysis of the general training model (III) and of the possible
variants for its implementation. It is important to take into account:
― the final aims of the training process (1);
― the experience acquired during
the preceding phases of the training process (3);
― the guidelines of sports
training programming (4);
― the competition calendar (5);
― the objective data required to establish content, volume and organisation of
the training loads (7) on the basis of scientific and methodological findings
(2).
V The quantitative model of the training programme is developed on the basis
of the values established for the load volumes (IV) and taking into account:
― the final aims of the training process (1);
― a careful analysis of the
established programme (6);
― the athlete's individual characteristics (8);
― the experience acquired during
the preceding phases of the training process (3);
― material conditions (9).
3. A set procedure for the decision making process when programming the main
adaptation cycle
Figure 2 shows the general model for the organisation of the main adaptation cycle (see Organisation of the training process in NSA, 13, 1998,3).
The term "main adaptation cycle" is used here to emphasise the importance of the
rules governing the adaptation process. The concept "main training phase" is
better suited for practical use and for publications on methodology. In any case
it should never be mistaken for the so-called "mesocycle" connected to the
periodisation of sports training, where it is meant as the sum of a number of microcycles that may be associated in different ways.
The numbers indicate the progression of the practical decisions necessary to
establish the quantitative programme of the training process.
1 consult the competition calendar and check the dates of the main events; define the methodological concept for an athlete's preparation; elaborate the general training strategy;
2 define the total duration of the preparation cycle and the chronological
order of blocks A, Band C (see "Main features of a modern scientific sports
training theory", in: NSA 13,1998, 3);
3 establish the entity of the desired performance improvement and, as a consequence, identify the increase necessary in the athlete's work power or output
(AW) or in the speed of execution of the competition exercise (AV) to ensure
said improvement;
4 establish the entity of the required improvement in the athlete's main functional parameters in relation to the desired work power increase;
5 elaborate the model trend of the parameter
indicating the body's work power (or speed of execution of the competition exercise) within the main adaptation
cycle;
6 establish the model trend of the athlete's main functional
parameters, those that have a major influence on the achievement of the desired condition trend;
7 establish the structure of the training means for the special physical preparation
(Block A) that will determine the development of the athlete's condition,
of the body's work power and of the speed of execution of the competition
exercise;
8 establish the competition strategy and the structure of the
competition loads (Block C);
9 establish the content and organisation of the special training loads (Block
B);
10 establish the total volume of the training loads of the main adaptation
cycle.
4. Organising the annual training cycle
The general model of the main adaptation cycle reflects the basic outline
adopted for programming the training of high level athletes, without any
reference to a specific moment in time or to a specific competition calendar.
This model may be used creatively and adapted to suit the motor tasks of a given
sports discipline, the competition calendar and the rules of the event. For
example, the annual cycle may be structured around one main adaptation cycle
(distance running, throws, multiple events) or around two of them (sprints,
middle distance running, jumps, throws), depending on the competition calendar
and on the chosen final aim (see Figure 3).
Variant A is typically used when the competition phase (C) is relatively short
and the basic preparation is included in Blocks A and B. Variant B is better
illustrated in the case of an extended competition calendar. Competitions are
scheduled as early as the second half of Block B, i.e. when the workloads are
aimed at developing the body's work power, and they are therefore a component
of these loads, In variant B, the more important events are included in Block C
and the organisation of the training process has the following characteristics:
● Block A has a shorter duration than Block A 1 ; special physical preparation (SPP)
loads in Block A 1 have a lower volume but a higher intensity than those in
Block A;
● the intensity of the work regimen is higher in Block B 1, than in Block B;
● in the second main adaptation cycle, Block B 1 may be combined with Block C1, to form a longer competition phase.
5. Examples of annual training models
The following are real examples of the organisation of annual training cycles
used by Soviet athletes in preparation for the Moscow Olympics (1980). They are
all based on the principles described above.
Example 1: an annual training system for sprinters, devised by A. Komeliuk,
(Figure 4).
I is the planned development of the athlete's condition, established on the
basis of the mean value of maximum strength and explosive strength of the
extensor muscles of both legs (measured with special apparatus) and on the
basis of the results of control exercises (standing triple and quintuple jumps);
the trend of all parameters is expressed as a percentage of the initial value;
II is the actual development of the athlete's condition during the annual
training cycle;
III is the distribution of the training loads (distance covered) in the twelve
months, expressed as a percentage of the total volume;
IV is the distribution of the SPP loads, expressed as a percentage of the
annual volume.
Note that:
1 the training programme includes two main adaptation cycles which are scheduled
so that the end of each cycle coincides respectively with the winter competitions (February) and the summer
competitions (May-August);
2 the development model of the sprinters' condition (I) was established taking
into account the international competition calendar and the experience acquired
during the previous year's training;
3 the training loads are organised so as to superimpose the training effect of
loads having different priorities (see "Main features of a modern scientific
sports training theory", in: NSA 13, 1998,3). The progression of specific
training means for distance preparation is the following (III): initially the
intensity of the runs is up to 80% of the maximum value, then between 81 and
90%, and finally between 91 and 100%.
The SPP loads (IV) are used as follows:
to begin with, overload exercises (using particular barbell weights), then jumps and bounds including the so-called
"short" bounds (i.e. various combinations of standing triple and quintuple jumps
performed at maximum strength) and the so-called "long" bounds (mainly fast
alternate bounds over distances of 50, 80 and 100m, performed at submaximal
strength);
4 the SPP loads are concentrated (November-December and March-April) so as to
exploit in the long term their delayed training effect (see "Main features of a
modern scientific sports training theory", in: NSA 13, 1998, 3) and enhance the
quality of speed preparation in view of the competition;
5 the actual
development of the sprinters' condition (II) shows that the annual training
programme fully achieved the planned model (I); the differences between the real values of the speed strength parameters and the planned values do
not exceed 5%.
Example 2: an annual training system for long jumpers, devised by Igor Ter
Ovanesian, (Figure 5)
I is the planned development of the athlete's condition, established on the
basis of parameters indicating the maximum strength (Po) and explosive strength
(J) of the take-off leg extensor muscles (measured with special apparatus), and
on the basis of the results of control exercises indicating variations of speed
strength level (standing triple and quintuple jumps);
II
shows the special preparation means: long jumps (including jumps with full
run-up), special exercises with bounds and jumps and barbell exercises;
III
shows the running exercises: full run-up (including run-up with take-off
board), sprints, repetition runs at moderate intensity. As in the previous example,
the distribution of the workloads is expressed as a percentage of the total work
volume for that yea r.
The distribution of the workloads is carefully planned
to induce the desired development of the athlete's condition that will establish favourable
conditions for an improvement in technique and in the speed of execution of
the jump, so as to achieve the programmed performance results in time for the
more important events.
The annual cycle includes two main adaptation cycles
(October-February and March-September); special strength loads are concentrated
(October-December and March-April) and the achievement of the maximum level of
special strength preparation and best performance results are planned for the end of February
(1st competition phase) and July-
August (2nd competition phase).
Example 3: an annual training system for high level triple jumpers, established by I. Mironenko, on the basis of the athlete development mode! used for long jumpers (Fig. 6).
Figure 6 shows the monthly distribution (expressed as a
percentage of the total annual work volume) of the main training means and the
development of the total monthly work load. The parameter indicating explosive
strength of the extensor muscles of both legs (J) expresses the real individual development of the condition of the six athletes. The tests were
performed once or in some cases twice a month. The trend of performance results
corresponds to the trend of the parameter outlined above.
Two items are particularly worthy of notice:
● in all athletes, the trend of the parameter indicating explosive strength is
clearly unidirectional and corresponds to the established model;
●
the delayed training effect of the concentrated strength loads is clearly
evident, especially its long lasting effect during the 2nd competition phase
The following are two significant examples of mistakes.
Example 4: Figure 7 shows a mistake in the outcome of the training programme of
one of our athletes, a triple jumper.
The programme was organised so that the delayed training effect of the strength
loads (March-May) would favour the preparation of the major events scheduled for
July and August. The athlete worked on his own during the early summer months;
he did not believe the delayed training effect would last up to August and so
decided to add strength loads in July in order to maintain the achieved level.
This altered the adaptation trend and delayed the body's adaptation to a higher
level of specific work capacity. As a consequence, the athlete jumped 16.50m
instead of the planned 17m and was not included in the national team for the
Moscow Olympics.
Example 5 refers to a middle and long distance runner. Figure 8 shows the
intensity of the running exercises as expressed by the specific evaluation
coefficient.
It is immediately apparent that during the first year, thanks to a gradual
intensity increase in distance training, the athlete achieved excellent
results, with personal best performances in two events at the end of June.
The following year that same athlete, encouraged by this success, decided to
increase the intensity of the distance training so that he reached the previous
year's intensity very early, at the beginning of February. Such an ill-timed
intensification altered the body's adaptation and did not assure the required
morphological and functional adaptation to the required work regimen.
The athlete was therefore unable to sustain this work regimen and had to
reduce the intensity suddenly. The outcome was a very poor season; the expected
results were not achieved because of interference and tampering with the body's
reactions.
The concepts on sports training illustrated are intended as a contribution to
the ever developing theory on the methodology of training as it refers to high
level athletes and they do not exclude a different approach to the organisation
of the training process.
We believe however, that the intrinsic value of this
concept is that it clearly shows how a "biological" approach (in the literal
sense of the word) may lead to a further development of sports science.
It is difficult today to prepare a champion athlete without a thorough knowledge
of human physiology; it will become absolutely impossible in the very near
future for an athlete to achieve international success if the coach does not
have an extensive grounding in this aspect of sports science. .
XXX
FROM: IAAF NAS 4-99
Latest News from the SpeedEndurance.com
-
Analysis of the 3 Best 100 meter Performances Ever
9.69? 9.58? 9.63? Those three numbers can mean only one thing? Usain Bolt and the greatest 3 races we have seen in this lifetime. No argument there, though some may argue the 9.79 back in 1988 was THE greatest. Another post, another time for that discussion. Onto the research paper? A Kinematics Analysis of the [...]
Training the High School Cross Country Runner
If you are preparing for high school cross country NOW in June, then this product may be of interest to you. If you are just sending kids off to the summer to simply do mileage, and tracking that the total mileage, I can tell you this video series will benefit you and your team. Scott [...]
Repeated Sprint Training in Hypoxia Improves Speed Endurance
There is an interesting presentation on Repeated Sprint Training in Normobaric Hypoxia by Harvey Galvin (UK) at the Altitude Training and Team Sports Conference in Aspetar, Doha (Qatar) in March 2013. We know High intensity training in hypoxia can augments peripheral adaptation as well as improves endurance performance. But what about sprinting? Speed? Speed Endurance? [...]
How to Improve Your Last 100m in the 400m
I have a reader who has trained for the 400m and has seasonal PRs of 12.0 and 24.0 for the 100/200m, but recently ran the 400m in 53.8 with 200/300 splits of 25.4 and 38.6 (i.e. last 100m in 15.2) (NOTE: electronic times rounded up for simplicity in mathematical equations) At this point of the [...]
SHIN SPLINTS REDUX: May the Best Meds Win
This new series is guest blogged by Doug Logan. Doug Logan was the CEO for USATF from 2008 until September 2010. He was also the CEO, President and Commissioner for Major League Soccer from 1995 to 1999. To read more about his background and involvement in Track, Soccer, Rugby and the Music industry, read my [...]
