Pre-competitive training and taper in elite …

1 Pre-competitive training andtaper in elite swimmers:examples & analysis Andrei Vorontsov, Jenner, NEC Stockholm Architecture of the MC 1 low aerobic and max strength block 2 high a. AT/VO2 maxand power block 3 anaerobicblock/specificstrength 4 quality training (race pace + HVO) andstrength/power 5 taper + major competition rest,recovery, strength, power & aerobicmaintenance, maximal speed development,integration of performance components,-> TRAININGBLOCK =Quality trainingIs a periodofrace specific training , aimed to achievetransmutationofnon-specific abilities and skills intospecific abilities and skills, integrate them into specificfunctional systemand thus, build up performancepotential( Theory of functional systems Anokhin PIONEER OFFEEDBACK CONCEPT, 1935)System building factor isspecific activity itself= SWIMMING ATTARGETRACEPACE with targetstroke rate/DPS ratio and breathing patterns Objectives:Maximisation (development) of race specificabilitiesthrough specific training .

2 -power, capacity and efficiency of dominatingmetabolic system(s),-propellingforce duringswimmingPerfection of Technical and Tactical Skills:-swimming technique in beststroke(s)duringswimming at race velocities with competitive stroke rate(stroke count) &distance perstroke;-technique of starts and turnsMaintenance( retaining training ) of:-maximal strength/power&local muscle endurance-aerobic abilitiesProblems:It is hard(if possible at all)to achieve simultaneouspeaking of all components of special workingcapabilityWe are dealing with:-delayed and non uniformed transformation and- transmutation of training work into physicalfitness and competitive performance-superposition of different training effectsQuality (race pace) training is the best way ofintegration of motor abilities & physiologicalsystems with specificswimming skillsCONTENT OF QUALITY training = RACE SPECIFIC training BASED ONINDIVIDUALS RACE MODELS:Target distance and splits times (swimmingvelocities),target stroke rate (stroke count), targetdistance perstroke, racebreathingpatterns, glidedistance, underwater kick distance, breakoutsSUBJECTS OF QT.

3 Front end speed = FES setsBack end speed = BES setsTop end speed = TES sets The Whole Thing training (race simulation)broken sets (control of SR-SC, DPS, breath.)Repeatition training -------------------------------- ----------------Maximal speed = HVO(high velocity overload)Quality of training ( training velocities)isofutmost importance Way 1: to reduce training regiments in orderto force a swimmer to swim faster at any costand resistto onset of fatigue (most commonapproach in1970-1980s = train hard, harder,hardest ) (?) Way 2: to increase the rest intervals to give aswimmer more time for recovery and lethim/her swim at higher velocity while focusingon swimming technique and proper pacing:SC(SR), D/S, breathing patterns, glide distance(underwater kick, pull-outs), even or negativesplits of training ( training velocities)isofutmost importanceWay1:RAPID FATIGUE ACCUMULATION decreaseof swimmingvelocity, technique s degradation(Target Time at any cost!)

4 !!)Way2:GRADUAL FATIGUE ACCUMULATION maintenanceor increase ofswimming V, controlledtechnical parameters and breathing patternsRATIONAL: rather than to train fatigue-preparetoswim competitive distance or part of it at target racepace with targetSC, SR, SR:D/S ratio RACE PACE training (FES, BES,TES, splits orbroken swims)mobilizesMENTAL VISUALISATION OF THEULTIMATE GOAL AND WAYS TOACHIEVE THAT GOALP sychological aspect ofrace pace training :QUALITYTRAININGCOACH STOOLBOXQUINT ESSENCE OF TRAININGThe Mark of Mastership & Craftsmanshipof a coach Front End Speed training trainingexercisesperformedfrom the dive start @target velocity of the beginning of the racewith model SC, SR/SD:(1st25 or 1st50for 100-200 racesor 1st100mof the 400race) nx 25or 35 m,alson x 50 m(for 100-200)n x 100for distance swimmers( feet on thewall )@Target Paceand SR for 50, 100, 200 or 400 m Back-EndSpeed training sets of the laps( last 35, 50 or 100 mмof a distance)maybeperformedfrom push off the wallor feeton the wall (turn) startorfrom swim start( by the head )@ TT of the 2ndhalf of thedistance with T SC, T SR/SD:finish onhand touch nx( the last , , oftherace) from thespot, from push or turn start last 35, 50 m for 100 & 200, last 50,100 or 200 m for 400-800 events last 100,200,300-400 for 1500 mTrainingofFRONT ENDSPEED:5-8 x [50 from dive,#1 stroke @50 ][+100-150mrecovery @ 2-3 ] training ofBACK END SPEED4-8x [50+50+50 #1stroke @ 50 ][+150 m recovery@ 3:00]as50s##1,2 controlled fast speed +50 #3 @ back endpace Control of SR:D/Sratio, breathing TOP-End Speed training -trainingof the finish effort.

5 Sets of the laps( last , , , or m of a distance)usually from swim start ( by the head ) @ TTof the finishing race @Target SR/SD: Nх ( last 25, 20, 15for 50-200 events, last 50for 200 events or last 100 for 800-1500m),swam@ TT of the corresponding fraction of the2ndpart of the race( last , , ,or of the50, 100, 200or400m race) Usually withbreath-hold(no breathings underflags!!!) SR and DPS controlis at utmostimportanceExamples of TOPEND SPEED sets:Sprint afterApnea:5-8x 50 as[25m kick under water(rest10-15sor no rest)+25!!!WithSR control andconstant D/S Megan Quann s set (short course training ):4-6х[8х25@60 , 55 , 50 , 45 , 40 , 35 , 30 constant near maximal velocity,controlledbreathing, race SR and D/S]Reduced set for taper :3-4 x [5x25! @50 ,45 40 ,35 ]BROKENSWIMS / RaceSimulation: theWhole Thing training n x ( 2 x distanceri=10-30 ) rest 1-4 (2x50, 2x100, etc.)n x (4 x distanceri=10-30 ) rest 2-4 (4x25, 4x50, 4x100)n x (8 x distanceri=10-30 ) rest4-6 (8x25, 8x50, 8x100)n x (4 x )+ distance)rest =rest 3-6 (4x50 + 200)Other combinations ( + + or + +.]

6 Speed (times) = as the best performance splittimes (orpredictedTT) + target SC (SR:D/Sratio) + perfect technique4 x 200broken swims@ 8:00as:50 dive on 1:30(at 200 pace )+100 push @ 2:30(t = t mid 100 at 200 )+50 push @ 1:30(at 200 back-end pace or as fast as you can come home TT= +54+ +3-4 = (add up for 200 meters 3-4 under goal time) =actual TT = 1:51-1:52 Active rest recovery2:30 Totaldistance = 800 JonUrbanchek sset formiddledistanceswimmers (200 m) KOSUGEKITAJIMA set: Broken 200 m Swim as:4x[50 @ 90 +100 @ 2 + 50 @ 90 ][+200 recoveryafter each broken 200]1st Macrocycle-last 200 + + Macrocycle last 200 + + Macrocycle last 200 + + (3 )SС= 15/15/17/17=64 CLASSICALREPEATITIONTRAINING4x100 #1 strokefrom dive @10 TRIALSPRINTTRAINING: Race Speed& HVO high velocity overload HVO High VelocityOverload all outsprints and/or impuls training Race Speed Short Efforts x 15, 20, 25, 30,35 m 1)performedat utmostintensity 2)performed at controlled competitivepace and swimming technique easy &fast Combine HVO + assisting/resistingtraining (stretch-cords, towing devices)Theory inPRACTICE OF QTat the NECS tockholm, January-April 2014 Architecture of the MC-IIJanuary-April 2014 1 low aerobic and strength block 2 AT/VO2 maxand power block (altitudetraining 19 days/2320 m) 3 quality training (race pace + HVO +competitions) and specific strength 4 taper recovery, strength, power &aerobic maintenance, maximal speeddevelopmentMonday/Wednesday gym with diving coach= core body strength, plyometric , coordinationTuesday/Thursday Weight training (power and maximalstrength with strength coach = whole body exercises)

7 Tuesday & Thursday =Short Course training sessionsreserved for sprint and apnea trainingLandprogrammeProperly sequenced and balanced workloadsEnough rest before key sessions quality is utmost importentsincethemost valuable workloads (exercises) required finecoordination andmaximal neuronaloutput3-4 mainstream sessions a week out of 10 (each mainstream session requires maximum effort and perfect technique) Mainstream session race simulationNext week after altitude camp:short course session super maximal velocities, starts &turns / preparation to LC setsThis image cannot currently be display tool to create adrive I can do it! I shall doit! Mainstream session race simulationLong course sessions 3 x broken 200sas:50+100+50@50 -1:30/BR 60 -1:40(focus on the middle 100 lap)COMPETITIONS AS METHOD OF SPECIFICFUNCTIONAL AND SKILL training -Amiens meet no taperCOMPETITIONS AS METHOD OF SPECIFICFUNCTIONAL AND SKILL TRAINING3 days event every day every swimmer participateminimum in 2 events x 2 races = 4 races4 races x 3 days = 12 races Mainstream sessionNext week after Amiens IMPULS training activation of maximal number of muscles Mainstream session race paceNext week after Amiens:closer to the main event of the MC = shorter the laps andless rounds in setsTAPER & COMPETITIONS-COMPETITIVEBLOCK (REALISATION MESOCYCLE )THETAPER: PHYSIOLOGY,PERFORMANCE,ANDPLANNINGD avid B.

8 Pyne1andI igoMujika21 Australian Institute of Sport, Australia2 University of the Basque Country,BasqueCountryGENERAL PURPOSES OF THETAPER:-to achive supercompensation of motorabilities and energy stores throughactive recovery and workload decrease,-to convert improvements in motorabilities, non-specific and specific workingcapability, technical and tactical skills intohighest race pace and competitiveperformanceTAPER & COMPETITIONS competitive BLOCK (REALISATIONMESOCYCLE )usuallylasts3-1,5 weeksbeforethe major event of theMC or seasonObjectives:Todevelop maximal racingspeedTo maintain functionalconditionTo"polish" swimming technique at maximal speed,starts andturnsTo finalizeracingtacticsTomaintain specific pulling strength (2 times a week)Toprovide swimmers with physical and mentalrestSTRATEGIES FOR TAPERM ujika, Padilla, 2003, Pyne, Mujika, 2010 taper with slow decay taper with fast decay ( Drop- taper AmericanCollege Style taper )Mujika, I.

9 And Padilla, S. (2003). Scientific bases forpre-competitiontapering ,35, FOR taper 2 sessions droppedevery week in the last 2 taper with slow decay keeps the same number of sessions, butvolume reduced by 40-60% taper with fast decay 3-4 sessions are dropped during the 1stweek of taper (volume decsrease duringthe 1st week = 60-70%) ( Drop- taper AmericanCollege Style taper )Key points(Pyne, Mujika et al., 2013): During the taper period, a training loadpeak inthe firstweek associated with aslow decay design ledtohigherperformances Over the course of the swimmers athletic careers, betterperformances wereobtained with anincrease intraining loadduring the overload periodfollowed byasharper decrease in the taperperiodCONTENT OF training DURING TAPERP rogressice reduction of training workloadSkills and DrillsShort sets of sprintefforts(using fullstroke, kickingand pulling), starts and turns with racing speedMini race-pace setswith consciouscontrol of optimaldistance per stroke/strokerateratioLow aerobic swimming- short sets of slow intervalormiddle distance(200-400 m) swimmingStretching,massage/relaxation, mentalvisualizationof the race andwill power exercisesareimportantpartoftaperingSauna may be used but not later than6-7 daysbeforethe raceRECOMMENDED CONTENT OF TRAININGDURING taper (not a drop taper )

10 Decrease of training volume while maintaining thesame frequency of sessions (keep doubles ALAP,especially for females)Later time for longer sleepLast 2-4 days may be single sessionsStrength and power land work usually stops 5-6 daysbefore major event (some swimmers keepmaintenance until 3-4 days before the race)PHYSIOLOGICAL CHANGES DURING TAPERR eduction in workload and rest during 2-3 week oftaper result in:-increase of maximal strength and power inswimmers by 15-25% (neuro-muscular adaptation)-increase of total metabolic power-descrease in oxygen cost of swimming by 5-8% dueto biomechanical economicity-changes in hormonal profile of individuals(possible) increase in testosterone, HgHThe magnitude of increase depends on age responce to taper also varies significantlyPSYCOLOGICAL CHANGES DURING TAPERP ositive changes in athlete s mood state induced byreduction of fatigue and improvements in trainingperformanceBetter perception of effort and movements controlOptimal level of aggressionTHE ROLE OF THE COACH DURING TAPERC reate positive atmosphere in training group or teamduring final preparationGive swimmers highly positive FEEDBACK concerning improved components of the performanceKeep friendly communication with all swimmersAmphasize the strong abilities and skills inindividualsManipilate training stimuli in order to achive positivepsychological reaction and facilitate confidenceAvoide negative reactions and assessmentsTaper plan for breaststroke swimmers of the RussianNational Team preparation towards Euro SC 2009 ExampleofBACK END SPEED training .