Developing Periodisation Methods in Individual Sports - Term Paper Example

Introduction The paper focuses on creating a sport specific periodised training program for a 100 m or 200 m sprinter. Traditional periodisation is an extensively established process used to structure training programmes for generating maximum performance at a given and appropriate time. Such a periodisation may be defined as the process to create a training session for a year into various phases. Further, each of these phases has different aims that focus on developing the overall performance of the athletes (Baker, Wilson and Carlyon 1994). The general period for preparation is the period which is characterised with the volume of training that is able to put working capacity, preparation of general physical as well as improving technical aspects with the basic tactical skills. The focus would be mainly for developing high level of conditioning which is physical for facilitating training in the future and also to protect the athlete’s CNS or central nervous system from being shelled from training which is high-intensity in the later stages for the training programme. Some of the special preparation period which is to do with the transitioning phase through the gross movements for disserting movements in sports. The phase uses aerobic movement which are high level i.e. 70-80% some of the moments are specific exercises which is related to technical or skills patterns. Perfecting and improving technique as well as tactics various has been the main goal for the sub-phase (Fry, Morton and Keast 1992). In the phase of competitive period, one of the main tasks has to be for consolidating the training factors that allows the athlete for competing successfully in the competition. In this phase nearly 90% of the movement is direction oriented which is related focussed on sport-specific movements, when the rest 10% is to deal with indirect action i.e. gross motor work or general conditioning. Transition period is a phase which is characterised by the non-competitive activities. In this phase, it is important that the muscular fatigue should disappear in a span of week with a highly trained athlete. The CNS fatigue could remain for a longer time period. In this phase, it incorporates some kind of rehabilitation for allowing recovery from injuries, regeneration which includes massage, health spas as well as psychological relaxation (Haff 2004). The change in the volume and intensity are close to being wave-like and with the increase in the workloads throughout the phase it increases the stress as well. With the high volume, intensity would be low with the exception of being in the brief time with the specific period when there is a relatively high level for volume and intensity. Competitive season has been characterised by primarily high intensity as well as low volume and then peaking has been always been represented through reduction in volume that is combined with the intensity. Traditional periodisation is able to divide the training plan into large parts that lasts approximately for nearly two months for each preparation phase, nearly eight months in terms of finishing up the competitive season and nearly four weeks for the regeneration phases. These training plans is broken into further macro-cycles that are supposed to be logical group that lasts for nearly six weeks and then breakdown into micro-cycles that last for nine days (Baker, Wilson and Carlyon 1994). For increasing the strength levels, it has been seen that most sprinters are being asked to undertake various exercising regime which includes jumping and lifting weights, along with running. In fact, studies related to building strength through weight lifting has shown that the force required to conduct weight lifting is much larger and thus, even the time needed to produce the forces would also be long (Hakkinen and Kauhanen 1986; Hakkinen, Komi and Kauhanen 1987). Various studies in fact have also focused on the benefits of vertical jumps for enhancing the strength of the sprinters (Bosco and Viitasalo 1982; Mero and Komi 1989). The analysis includes understanding the technical characteristics such as the joint angles, the force-time features and EMG or electromyographic models. It has been found that the general trend in most of these studies were considering the vertical jumps wherein the force that was achieved at the lowest possible time was being compared with that of the output of the weight-lifting exercises. Nonetheless, it has been found that the contact time in case of vertical jumps was around twice or four times more than found in maximal sprinting (Tidow 1990). Developing periodisation methods in individual sports In terms of using the traditional periodisation, has been to first define the competitive season and the desired number of peaks. It can be labelled as ‘competitive phase’; Following this is attached the 10 days for ending the competitive season. Which can be labelled as ‘transition/ regeneration phase’. At the end of transition or regeneration phase and with the beginning of the competitive phase has been the ‘general preparation phase’ which is followed by ‘specialised phase’; this is then divided by the time between the general preparation phase as well as the special preparation phase into equal halves. Alternatively one of the methods has been to divide the time into 60/40 which is general and special for the athletes which are less than three years by the consistent training as well as 40 and 60 for athletes for a span of three years on a consistent training basis. In order to make general categories which is strength or endurance flexibility, speed, tactics, technique etc. In case the knowledge has been extensive, there can be more categories created which is general strength, endurance, endurance, strength, speed, general flexibility as well as ballistic flexibility and others; Assembling the drills that used for developing above categories; These categories could be put in a logical order which is based on the training cycles for nearly six weeks which is macro-cycles. It could be grouping the training sessions into the training segments for nearly 10 days which is called micro-cycles. One should pay attention to the main focus of macro-cycle. In the final stance, a wave-like line could be drawn up for the intensity as well as volume for a year-long programme. For using the intensity as well as volume line for dictating volumes and micro-plan intensities (Haff 2004). It is being considered to be basic for creating successful performance of various sporting and athletic activities through the skill of optimising the power output of muscles. Therefore, research has been conducted in this area to understand the manner in which the power output of the muscles could be improved and help in enhancing the performance of the athletic as well. Further, it has been stated that an area which is seen to be important to increase the performance and power of the muscles include the exercises such as jumping and running, which helps in enhancing the power output of Pmax of the muscles (Cronin and Sleivert 2005). Further, this training module would also focus on including sprint running on uphill and downhill slopes, which is believed to increase the efficiency of the sprinters. Experts believe that there are various advantages of combining the downhill and uphill slope sprint training, although, much data is not available to prove it in a substantial manner (Tziortzis 1991). With the use of the principles described above, the training programme with regards to traditional periodisation for 100 m sprinter may use the following module: General preparation period: The aim would be to develop the body conditioning in an overall manner. The following exercises could be considered for this period: Running for 10-15 minutes at 60% to 65% For basic level circuit training, around 7-8 exercises should be conducted at 65% to 70%, which needs to be repeated thrice 200 m running should be repeated eight times at 65% to 70%. This should have 30 seconds rest period after each run. Further, the repeats should be for three sets, and between each set there should be a rest period of three minutes. Once the initial exercise is over, progress towards: Fartlek running or running at different speed for 20 minutes 40 minutes hills at 60% to 70% for six times Running for 100m/300m/500m at 14/48/80 seconds for three sets. Have rest for two minutes between each run and rest for 5 minutes between each set Specific preparation period: This period aims at developing the skills and abilities of the athletes, especially focusing on sport-specific techniques. The following exercises could be considered for this period: Coordination drills for 20 m with 60% to 70%, which needs to be repeated thrice Performing power lifts at basic level Olympic, including dead lifts, power cleans, squat jumps at 60% to 70%, repeated at least 6-8 times, in the set of three Conducting 80 m at 75% to 80%, repeated thrice, in the set of three. Have rest for 45 seconds between each run and rest for 5 minutes between each set Once the initial exercise is over, progress towards: Coordination drills for 20 m, followed by 10-20 m run-out, with 70% to 80%, which needs to be repeated thrice At 60% to 70%, perform 40 m downhills for six times Perform running of 100m thrice at 80%, 85% and 90% maximum. Rest for around 5 minutes between each run and around 5-10 minutes between each set Plyometrics: Equal to the vertical jump of the athlete, depth jump for 4 to 6 times in three sets. Rest for 30-45 seconds between each repetition and around 3-5 minutes of rest between sets Start doing 30 m and repeat for 3-6 times at 75% to 80%. Rest for 2 minutes between each repetition and 5 minutes between each set Building speed and endurance With the help of anaerobic speed work, the speed of the athletes also progress from being slower to faster in the traditional training approach, along with the progress of the season. In the recent past, the methodology that is being used by the sprint athlete is been known as the training approach of ‘long to short’. In this kind of periodisation model, the athlete undertakes aerobic exercise in a slower manner along with anaerobic exercises at the starting of the training. This is later progressed into a faster mode with the approach of in-season and season. The intensity of the training is increased accordingly with the training volume being decreased. Further, specific trainings are also increased as per need (Chiu and Barnes 2003). However, it has been seen that recently another approach known as the ‘short to long’ method has gained popularity. As per this approach, the focus is on creating speed throughout the year. For instance, the sprint workouts that are undertaken as starting from slow slog during the first phase of training in this approach so that the athlete could be conditioned for the workouts. The athlete in this mode of training is almost trained for 100% effort all through the program. Experts who advocate this approach state that such training helps in maximising the physical speed of the sprinter, stimulating the CNS or central nervous system in an optimal manner, reducing injuries as most athletes get injured while trying to sprint after being trained to do slower exercises. Such a training session also allow sprinters to reach better speed heights and reduces the negative impacts of de-training (Chiu and Barnes 2003). In such a case it is important to conduct the heart rate variability analysis, which is an effective tool for estimating the activities related to autonomic nervous system and the sympathovagal balance (Akselrod et al. 1981).The sprinters who are not able to perform in a consistent manner although being given rest for around 6 weeks are categorised as being over trained. As per the statistics, it has been found that around 10 per cent of the athletes experience overtraining on a yearly basis (Budgett 2000). Maintaining speed in-season for speed athletes UP or Undulating periodisation has been the sprint as well as field sports coach’s effective way for maximising the playing condition. UP is able to mix as well as match the relevant training ingredients into the training mix. Power, strength, agility, speed, endurance, specific individual as well as collective playing skills also flexibility are carefully fused and overlapped together for keeping the athlete in the peak playing condition. It requires consistent and careful athlete appraisal on the part of the coach which is something which Francis emphasises with the sprint training. It is also thought to be crucial for the coaches that they are aware of the two athletes would have to be exactly at the same training needs as well as individual training programmes would therefore could be produced even though it may be more difficult for the ones involved in the team games. It could be noted that athletes from certain sports, which is football midfielder could need greater levels for aerobic conditioning other than others for allowing them to cope with the energy pathway demands for games. It could be seen that anaerobic training could also be important (Kubukeli, Noakes and Dennis 2002). Intensity, but not volume could be the key for improving the sprint performance. Although most of the athletes are able to increase the volume for the training as well as progress from one year to another, in case of sprint athletes it could be intensity which is critical. In such a case intensity could increase on the other hand, volume can remain unchanged or may also decrease. In this case, coach needs to monitor carefully the volume of intense work that is being performed by the athletes as well as ensure adequate recovery for allowing allow progression and also reduce risk of injury (Smith 2004). The ‘short to long’ approach allows the athlete to remain close to absolute sprint condition at any time in the training year. This is why, for sprint athletes, double and even triple periodisation is advocated. The training programme which is triple-periodised allows elite sprint athlete for peaking for the indoor season or mid-outdoor season and even late outdoor season which can be World Championships or Olympic. With each peak, it can elicit a higher level of performance than the previous one. In case of conventional ‘long to short’ approach, it can fail at achieving three optimum speed peaks as too much of time for lost returning to the previous speed levels than building them. The exacting sprint coach should be able to attempt blending all the ingredients for perfect sprint performance in the third peak (Chiu and Barnes 2003). The importance of power It has been seen that even power can be crucial for the sprinter, as well as ‘short to long’ method that keeps the power on the boil. Francis ensures that the complementary training could take place at all the time e.g. by maximum strength work in the gym in the tempo running phases or even at the workouts. It is not seen that advocation is done for combining flat-out sprint work with the near maximum weight lifting, which is due to the contraindications of the training methods as well as the ‘strain’ which could take place on the CNS. On the other hand, he does not recommend weight-training ‘or even a channelling’ phase (Stone et al. 2003). Sprint speeds as conditioning ingredients For developing optimum speed, athlete and the coach would need for blending carefully sprint speeds. It has been noted for instance that aerobic conditioning could become much less than the concern for nearly all power athletes as they become mature. For absolute speed, it could be generally recommended that the running intensities could never fall below the 75% of the maximum speed. The speed slower than this would not produce strong stimulatory effect on the fast-twitch fibre muscle. Most of the coaches fail to divide up in terms of the effects and the percentages of the speed which could be generated which is between 75 and 105% of the maximum speed. In terms of this, a lot of terms could be applied for sprint running speeds which can be based on the percentages of the effort which can be tempo runs or speed endurance or lactate endurance or maximum speed along with over-speed runs (Sultanov 1981; Young and Bilby 1993). Speed-endurance training Speed endurance is a crucial training for the multitude of athletes. In case of lack of the same, it would result in reducing the sports capability. For instance, a rugby player who is short of speed endurance can be intercepted as well as hauled to the ground just after making the 60m break line, on the other hand, 200m runner can have a up which is seemingly commanding the lead of the bend, which can be reeled and passed in the last five metres of the race. In the sports field, players are able to repeat the short-lived in the intense efforts; in case the athlete who has a high level of speed endurance would experience less ‘fade’ in the match or workout and should be able to maintain high power outputs. The approach ‘short to long’ could be used for developing the speed endurance and out-and-out speed. The emphasis of the coach places could be dependent on training maturity of the athlete, the season as well as specific playing requirements. For instance, a midfield football player would require a greater speed-endurance capability than that of the goalkeeper who needs conditioning (Mastropaolo 1992; Zatsiorsky 1995). Conclusion The ‘short to long’ theory could be stressed, has never lost sight of the need and to move towards the maximum speed. It is focused totally for developing these qualities. It also projects all intensities, exercises as well as energy pathway training methods which can be detrimental for achieving this goal. As well as crucially, it could be carefully constructed for allowing athletes and the CNS adoption optimally. References Akselrod, S. Et al. 1981, “Power spectrum analysis of heart rate fluctuation: A quantitative probe of beat-to-beat cardiovascular control,” Science Vol. 213, pp. 220–222. Baker, D, Wilson, G, and Carlyon, R. 1994, “Periodization: the effect on strength of manipulating volume and intensity,” J Strength Condition Res Vol. 8, pp. 253–242. 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