PERIODIZATION OF SPORTS TRAINING

PERIODIZATION OF SPORTS TRAINING PERIODIZATION - spli'ng a larger cycle into smaller ones - method for determining the typical cycle for sports training

Division of a sports training cycle The larger cycle contains several Smaller cycles Sports career Olympic cycle Annual cycle- macrocycle Mesocycle- Mesocycle- phase Microcycle Training day Individual training Part of individual training Several Olympic cycles 4 annual cycles 3 mesocycles - s (preparatory, compe>>ve and final) 2-5 mesocycles - phase 3-8 microcycles 3-14 training days 1-4 individual trainings 4 parts (introductory, preparatory, main and final) Sports and training operators

Types of training planning and programming Long- term planning and programming of training Mid- term planning and programming of training Short- term planning and programming of training Current planning and programming of training OperaIonal planning and programming training Sports career Double Olympic cycle Olympic cycle Two- year cycle Annual macro cycle Semi- annual macro cycle Mesocycle Mesocycle phase Micro cycle Training day Individual training

Basic structure and parameters of the annual training cycle XI XII ½ I ½ I II III ½ IV Preparatory XI. ½ IV. 22 weeks Stage of mul>- faceted basic prepara>ons 10 weeks X 26 hours= 260 hours Stage of specially- situa>onal prepara>on 12 weeks x 24 hours = 280 hours 548 hours of training and compe>>on Compe>>on (1/2 IV. IX.) 24 weeks ½ IV V VI VII VIII IX Precompe>>ve stage (opening preparatory compe>>on) 6 weeks X 22 hours = 132 hours Compe>>on stage (official compe>>on) 18 weeks X 18 hours = 324 hours 456 hours of training and compe>>on

Basic structure and parameters of the annual training cycle Transi>onal End of of IX IX X X End of of X X Final stage Ac>ve break 48 48 (IX. X.) X.) 6 6 weeks 4 4 weeks = = 40 40 hours 2 2 weeks x x 4 4 hours = = 8 8 hours hours Mesocycle: 3 s Mesocycle : 6 stages Microcycle: 52 52 weeks 1052 of of training and compe>>on

Proposal of the iza>on of the annual cycle of prepara>on by FISA Annual s: Month I Month II and III Month IV and V Month VI and VII Month VII and IX September Training s: Transi>on Training objecives: Ac>ve break October November Early preparatory Power General endurance December January Preparatory Maximum power General endurance February March Pre- compe>>on Basic specific endurance Rowing technique April May Early compe>>on Specific endurance Rowing technique Month X XII June August Compe>>on Compe>>on training (prepara>on)

Fitness training Fitness training (physical preparation of athletes) Cardio- respiratory training Development of functional skills Neuro- muscular training Development of motor skills Aerobic training A Anaerobic trainning G+P Endurance training Power training Speed training Flexibility training Mixed aerobic- anaerobic training Repetitive strength training Explosive strength training Speed endurance training Speed power training Fitness training is a set of programs and procedures for the development and maintenance of functional and motor abilities and morphological characteristics that are consistent with the characteristics of athlets, sports features, and the conditions in which it is implemented.

Types of fitness traning General or mul>- faceted fitness prepara>on The process of harmonious and muli- faceted development of func>onal and motor abili>es is understood. It focuses on: Improving fitness preparedness of all topological regions of the body Improving the efficiency of all organs and organ systems Improving of funcional and motor abiliies Fixing weak "links" in the locomotor system

Main (basic) fitness prepara>on Weight- bearing exercises and methods for an overall development of dominant motor skills are deployed, i.e. those on which mostly the result in a sports field depends. Most are related to the development of the most important dimensions. The main (basic) fitness is the func>onal basis for later success in developing specific fitness levels.

Specific fitness prepara>on Provides energy and neuromuscular adapta>on to the specific requirements of the sport using complex exercises that are similar to the structures of moion. In a way, it integrates fitness dominant skills relevant to the technique of the sports field. The more the athlete is trained, the more specific exercises are used.

Situa>onal fitness prepara>on Integrates fitness and tacical training. It manifests itself in the changing situa>ons in the race, which arise from rela>ons of coopera>on and confronta>on on the track with enhanced dynamism or prolonged duraion of acivity or with increased external load. The situa>onal fitness exercises loads are oden higher than the compe>>on. The motor and energy s>muli are more demanding than in compe>>ve condi>ons, i.e. it comes to a an overlapping of load.

Proposi>ons of the representa>on of certain types of fitness programs in certain s and phases of the annual cycle Periods Preparatory Preparatory Preparatory Preparatory CompeIIon Stage Stage of mul>- faceted prepara>on Stage of basic prepara>on Stage of specific prepara>on Stage of situa>onal prepara>on Preven>ve fitness programs Development fitness programs 40% 25% 20% 10% 20% 50% 60% 50% 45 25% Maintaining fitness programs 5% 10% 20% 35 40% Regenera>on fitness programs 5% 5% 10% 10 15%

Training hours Dynamics of the extensiveness load during the prepara>on A : Stage of multi-faceted preparation B : Stage of basic preparation C : Stage of specific preparation D : Pre-competition stage 4,5 4 3,5 3 2,5 2 Ac>ve Basic 1,5 break compe>>on 1 A B C D season 0,5

Guidelines for the development of training programs in general preparaion phase General work: Improvement of physical and mental factors. Less involvement of situaional elements of rowing. High extensity - lower intensity (60-80%) a large number of repeiions in all tasks, longer duraion and higher frequency of simuli in the training. Long- distance running, cycling, cross country running, swimming, rollerblading, etc. for cardiovascular efficiency. General physical preparaion. Fitness programs. Depending on the situaion, the share of technical - tacical preparaions can increase. CorrecIon of errors and stabilizaion of motor skills.

Guidelines for the development of training programs in basic preparaion phase Specific work on all the factors that are important for rowing. Moderate paricipaion in the compeiion and situaional training. Work models for all athletes. Development programs should take into account the individual characterisics of rowers. A large volume of work in the range of 80-100% of the maximum middle- range reps. Pay a_enion to overtraining. Specifically affect the development of the dominant fitness characterisics in rowing. Work on the weaknesses of preparedness. Basic fitness preparaion. Short- distance running, ergometer, speed strength and agility, reacion speed. Work on exercise equipment for strength. PrevenIon of injuries.

Guidelines for the development of training programs in situaional phase Very specific work on the factors that influence the race, results and success. A lot of Ime is devoted to rowing. The largest part of the training volume is occupied by rowing training and compeiion. SituaIonal training. Less extensity - higher intensity, smaller number of repeiions; abolish auxiliary exercises. The frequency of trainings in the microcycle can be reduced. Volume (total load) is at a maximum of 75-90%. Perform technical - tacical training at maximum intensity. Regularly scheduled training and rest. PrevenIon of injuries.

Ordinary microcycle They are characterized by a classical distribution of training a larger or smaller loads. Trainings of middle and submaximal load dominate. It is mainly focused on maintaining the fitness 1 2 3 4 5 6 7 1 2 3 4 5 6 7

Peak microcycle It is characterized by a large number of training days and individual workouts with big and maximum loads. Such training covers more than 50%. 1 2 3 4 5 6 7 1 2 3 4 5 6 7

Regenera>on microcycle It contains a larger number of training days and individual workouts with ligle or moderate loads. Recrea>onal microcycle It contains a small number of training days and individual workouts with supplementary sports. 1 2 3 4 5 6 7 1 2 3 4 5 6 7

A0 training It helps in speeding up the process of recovery after intensive training. Active break often is better than passive recreation. It helps as an active break from intensive sections. Good as introductory and return training after illness or injury. Due to the low intensity is good for working on technique

A1 training The most dominant training in rowing. Aerobic extensive training. It is used for the development of basic aerobic endurance. Enhances the capillarization. Duration of load approx. 90 min. Without breaks. Due to the low intensity used to work on technique.

A2 training Aerobic intensive training. Development of intense aerobic endurance. Increase of the muscle capillarization. Increase of the capacity to store muscle glycogen. Increase in the number and strength of slow muscle fibers. Increase of the ventilation lung capacity. Duration of load approx. 50-60 minutes.

Ap trainings Increase in levels of the anaerobic threshold. Increase in reserve glycogen stores. Increase in blood volume as a result of higher volumes of plasma and hemoglobin. Improving the speed of the neuromuscular response and recovery speed. Duration of load approx. 30 40 min.

VO 2 max Improvement (increase) of maximal oxygen intake. Strengthening the heart muscle (as pump). Cardiac hypertrophy (increase in heart cavity). Increase in levels of substances in the blood that maintain the ph balance (buffers). Improvement of the cardiovascular function at high intensities. Improvement of the function of neuro-muscular circuits (muscle innervation with more intensive loads).

AnL training (tolerance) Training of lactate tolerance. Increase in concentrations of lactate by highly intensive short loads (approx. 500 m). Abbreviated break to avoid lactate metabolism (approx. 1,5 load duration). Start next load under elevated lactate levels, i.e. start next interval with a higher concentration of lactate than it was in the previous load.

An L training (creaion and decomposiion of lactate) Development of lactate tolerance and anaerobic capacity. Make two or three loads (up to 500 m) with a small break to achieve a high concentration of lactate in the blood. Afterwards, take a longer break (10-15 min) to lactate by the end of decomposition and to achieve complete recovery. This is all repeated 1-2 times.

AnAl training Anaerobic alactate training. Increase in the efficiency of the ATP - CP system. Thus, the resulting energy has no significant share in the race, and the representation of the training that develops this energy component is minimal. Mainly working on speed. Total duration 2-3 min.