The UKSCA Annual Conference 4.06.2010
Block Periodization in Sport Training: Scientific Concept and Implementation
Vladimir B. Issurin , Ph.D., Professor
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Plan •Traditional theory – criticism and restrictions •Alternative approach: basics and outcomes •Biological background and conclusions
Traditional theory – scope and criticism
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Plan •Traditional theory – criticism and restrictions •Alternative approach: basics and outcomes •Biological background and conclusions
Traditional theory – scope and criticism
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Classic version of annual (Matv tv eyev,1964 et et al.) periodization (Ma
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Annual performance trends of great athletes
Serg Se rgei ei Bu Bubk bka a: Performance trend in season 1991 620 610 600 590 580 570 560 0
J an
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep18
Source: Suslov, 2003
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Marion Jones: Performance trend in season 1998 102 101 100 99
Running
98 97 96 95 94
Long jump
93 92 1
Feb
Mar
Apr
May
Jun
Jul
Aug
11
Sep
Source: Suslov, 2003
Typical multi-peak preparation of high-performance canoekayak paddlers World Championship Continental Championship
Main Competitions International Competitions
Domestic trials
Winter Cup
National Cup
National Selection
World Cup Series 1st 2nd 3rd
National Ch-p
National Competitions Tests & Small Competitions Months Weeks
10
11
12
1
2
3
4
5
6
7
8
9
48 4 7 46 4 5 44 4 3 42 4 1 40 3 9 38 3 7 36 3 5 34 3 3 32 3 1 30 2 9 28 2 7 26 2 5 24 2 3 22 2 1 20 1 9 18 1 7 16 1 5 14 1 3 12 1 1 10 9 8 7 6 5 4 3 2 1
Peakperformances
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Periodization charts in team sports
Presentation of Annual Chart in Team Sports (based on Baker,1998; Gamble, 2006)
S E S A H P
OffPreseason season
S T E G R A T
AR MC GS
D A O L
Lowmedium
N O I T A R U D
3-4 weeks
TP SSSP MS SSE
In-season
MC TTS SSE
Mediumhigh
Highvery high
6-20 weeks
15-35 weeks
Postseason break
AR PR
Low
1-4 weeks
Upper level – phases of annual cycle; targets: AR- active recovery, MC – metabolic conditi oning, GS – general strength, TP – technique perfection, SSSP – sport-specific strength and power, MS – maximal speed, SSE - sport-specific endurance, TTS – techno-tactical skil ls, PR – psychological recovery
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Traditional Model – Typical Changes 100%
VO2max Muscle mass
90%
AnT
80%
Pre-Season
Mid-Season End-Season
Question •Should many abilities be trained at the same time?
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Facts: •Simultaneous development of many abilities decreases effectiveness of training •Body cannot simultaneously adapt to many training stimuli
Past and Present in High-Performance Sport
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General volumes of annual preparation Gymnastics-R Running-MD
1991-2000 1980-90
Fencing Wrestling Volleyball Synchro.Swimming Rowing Kayaking Swimming
800
900
1000
Hours
1100
1200
1300
Total number of competition days per year Cycling-Road Running-MD 1991-2000
Fencing
1980-1990
Wrestling Judo Sailing Rowing Kayaking Swimming 0
10
20
30
40
50
60
Number of days
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Annual volumes of exercises in endurance sports (thousands km) 1980-90
1995-2009
Swimming
2.5-3.5
2.0-2.5
Kayaking
5.5-6.3
4.5-5.3
Rowing
6.3-7.3
5.5-6.5
Cycling-R
35-45
30-35
Past and Present in HighPerformance Training Past
Presence
Competitions
less
more
Total workload
more
less
Pharmacology
liberal
hard limitation
Development
mainly simultaneous
mainly consecutive
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Is contemporary coaching more efficient ?
definitely YES
Basic limitations of traditional model Low stimulation producing by “mixed” training Conflicting physiological responses Excessive fatigue accumulation Inability to take part in many competitions
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Alternative approach: blocks and stages
Terminology Block – training cycle of highly concentrated specialized workloads
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Earliest attempts to implement Block Periodized Training
Anatoli Bondarchuk, track and field, hammer throwing Block Periodized system that includes: developmental mesocycle, competitive mesocycle, restoration mesocycle; duration of training stage – 9-10 weeks Preparation outcomes - gold-, silver-, and bronze-medals attained at the 1988 Olympic Games Publication: Bondarchuk, 1986,1988
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Gennadi Touretski, swimming Block Periodized system that includes: general, specific, and competitive mesocycles; duration of training stage – 6-10 weeks Preparation outcomes – numerous gold medals of Alexander Popov and Michael Klim attained at the Olympic Games and World Championships Publication: Touretski, 1993, 1998
Gennadi Touretski
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Igor Koshkin Swimming Block Periodized system that includes: speed/technique, strength, aerobic conditioning, taper and competition, restoration; duration of training stage –10 weeks Preparation outcomes – three gold medals of Vladimir Salnikov; numerous medals attained by other swimmers in European and World Championships
Ad op ted fr om Gul ls tr and , 2001
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Vladimir Issurin & Vassili Kaverin, Canoe-Kayak Block Periodized system that includes: accumulation, transformation and realization mesocycles; duration of training stage – 6-10 weeks
Preparation outcomes – 3 gold and 3 silver medals of USSR National Team at the Seoul Olympic Games; 8 and 9 gold medals at World Championships of 1989, 1990 Publication: Issurin, Kaverin, 1985,1989
The principal methodic demands to BP training were almost identical: 1) mesocycles-blocks where focused on minimal number of targets; 2) the total number of proposed blocks is relatively small; 3) the single mesocycle-block’s duration ranges within two-fore weeks; 4) joining of single mesocycles forms training stage; 5) a number of training stages forms annual cycle
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Block Periodization vs. Traditional Theory TT
BP
Simultaneous development of motor abilities and skills
Consecutive development of motor abilities and skills
Medium (low) concentration of training loads
High concentration of training loads
Focus – training periods
Focus – blocks-mesocycles
Background – cumulative training effect
Background – cumulative and residual training effect
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Basic principles of BP •High concentration of the training workloads •Minimal number of abilities-targets within single block •Consecutive development of many abilities •Compilation and use of specialized mesocycles-blocks
Important
The cornerstones of Block Periodization •
high training loads’ concentration
• residual training effects • consecutive development • training blocks taxonomy • peaking
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High training loads’ concentration
Facts: In qualified athletes highly concentrated training loads only provide sufficient training stimuli In elite athletes 60-70% of total training time is devoted to minimal number of targeted abilities
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Gain and improvement rate of the maximal strength in elite female kayakers 12
% , 10 h t g n e r 8 t s l a m 6 i x a m f 4 o n i a 2 G
Gain Optimal duration
Improvement rate
0 2
3
4.5
6
9
12
16
20
Weeks
Residual training effects
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Prof. James Counsilman – great coach and scientist
Prof. James Counsilman – great coach and scientist
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Terminology Residual training effect: - retention of changes in the body state and motor abilities after the cessation of training beyond certain time period
Important
Force decrease after strength training cessation 100%
Large force decrease
Small
90%
force decrease 80%
2
4
6
8
10
12
Weeks Adapted from Mujika & Padilla, 2000
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VO2max decrease after endurance training cessation 65
60
highly trained
55
Decrease 4-5%
50
recently trained 45
Decrease 5-8%
40
0
2
4
6
8
10
12
Weeks of detraining Adapted from Allen a.o.,1989; Coyle a.o.,1985; Pivarnik, 1986; Wibom a.o.,1992
Residual training effects Aerobic endurance Maximal strength Anaerobic endurance Strength endurance Alactic speed ability Maximal
0
10
20
30
40
Days number
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Consecutive development
Sequencing of training targets Blocksmesocycles
Competition
Basic abilities Sport-specific Tapering abilities
Training stage
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Training blocks taxonomy
Taxonomy of blocks-mesocycles
Type Accumulation
Abilities-Targets
Basic motor and technical abilities: aerobic endurance, muscular strength, basic coordination…
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Taxonomy of blocks-mesocycles
Type Transmutation
Abilities-Targets
Specific motor and technical abilities: anaerobic endurance, strength endurance, proper technique…
Taxonomy of blocks-mesocycles
Type Realization
Abilities-Targets
Tapering: full restoration, maximal speed and quickness, event specific readiness
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Peaking
Terminology Peaking - obtaining the best athletic conditions at a particular moment
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Superposition of Residual Training Effects – Timing Blocksmesocycles
Competition
Accumulation
Transmutation Realization
8-14 days
Residuals 12-25 days 12-30 days
Annual Preparation Chart – Block Approach Winter Trials
Spring Trials
Transmutation
A Accumulation
Stage I
Trials
R
Realization
R
T
R
T
A
A
Stage II
Stage III
Preparation period
Targeted competitions
R
T
A
Stage IV
T
A
Stage V
Competition period
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The latest outcomes of the BP studies
The 2006/2007 season was scheduled for macrocycle Traditional model 20-week (October-March) and Two ATR until the World Championship in Duisburg in August. It was the first time in the Spanish canoeing executing a program with ATR and I had serious problems to convince the technical direction and management of sport to
I used to learn a lot about the Block Periodization and convince my Head coaches to program in the 2007/2008 season five ATR until the Olympic Games. achieve the macrocycle ATR. The results in Duisburg 2007 were not spectacular but
Carlos Perez and Saul Craviotto had no qualification for the Olympic Games and we had to get it in the European Championship in Milan. They had not ever done K-2 until
In May they were 2º place in Europe Championship in Milan and in August were Olympic Champions. The Block Periodization had been helpful, two peaks so high in so short time. January 2008.
Jesus G. Pallares National Canoeing Coach
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Saul Craviotto and Carlos Perez (ESP) Olympic Champions
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Block Periodization in the Sport of Powerlifting
By Brendan Gonring
Published: September 10
This program is based on the concepts outlined in Dr. Vladimir Issurin’s, Block Periodization: A Breakthrough in Sports Training. This isn’t meant to be a program directed toward all powerlifters of all levels or qualifications, nor is it meant to provide the reader with all of the foundations for developing a block periodization plan for powerlifting or any other sport.
Results and closing thoughts The author achieved excellent results upon completion of this program. At the bench press and deadlift contest, the author improved his competition personal records in the bench press and deadlift by 40 and 70 lbs, respectively, narrowly missing a 70-lb personal record in the bench press. The author’s training partner also had excellent results on the program as well, achieving a 60-lb personal record in the bench press as well as his highest deadlift since a serious hamstring injury.
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Conclusion It is the opinion of the author that the block periodization approach has great potential for training toward achievement of sports mastery in the sport of powerlifting
It is suggested that interested readers examine Dr. Issurin’s text upon which this program was based for a much further in-depth discussion of the principles of block periodization and its application to sports training.
Biological background of Block Periodized Training
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Classic theory of
homeostasis Claude Bernard
– maintaining the constancy of body’s internal milieu
Walter Cannon
Homeostasis
Homeostatic regulation is a predominant mechanism for developing basic sport abilities like cardiorespiratory fitness, general neuro-muscular coord ination, and morpholo gical and organic adjustment of the musculosk eletal syst em. Therefore, homeostatic regulation serves as a dominant mechanism of adaptation to training in the early stages of long-term athletic preparation and for developing of basic motor and technical abilities in high-performance athletes. In terms of BP these cycles are specified as accumulation m esocycle-blocks.
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Classic theory of mechanisms Hans Selye
of stress and general adaptation
Stress adaptation
" Another major pathway involved in the stress mechanism is carried through the catecholamines liberated under the influence of an acetylcholine discharge, at autonomic nerve endings and in the adrenal medulla”
The Nature of Stress by Hans Selye
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Stress adaptation
The strong training stimuli elicited by workloads of high intensity mobilize the athlete’s energy resources in amounts that exceed the metabolic level necessary for homeostatic response. These increased demands trigger off profound endocrine responses, i.e., the secretion of stress hormones. Thus, highly intensive anaerobic glycolitic exercises produce a pronounced catecholamine response (Viru, 1985,1995), and the rapid secretion of cortisol, corticotropin and β –endorphin (Lehman, Keul,1981 ) . In terms of BP this training specified as transmutation mesocycle-blocks.
Interaction of homeostasis and stress reactions
Preparation that entails the use of both types of training concurrently demands energy needs that surpassing the limits of homeostatic regulation. Correspondingly, stress reactions become stronger. This more strained metabolic and hormonal body environment suppresses homeostatic responses and has a deleterious effect on workloads intended to develop basic athletic abilities. Such conflicting responses, which are typical of mixed training among high-performance athletes, lead to a decline in general aerobic abilities, a reduction in muscle strength and cases of overtraining. BP model allows to avoid such conflicting physiological responses and exploits the most appropriate mode of biological adaptation.
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How to accomplish these knowledge?
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What people are saying ?
http://coachmyers.blogspot.com/2008/12/cardio-and-block-periodization.html
Tuesday, December 2, 2008 Cardio and Block Periodization ... I also have finally gotten around to reading Dr. Issurin's book on Block Periodization. ... I utilized things I learned from Dr. Issurin with a Shot/Discuss athlete last season and he took 1st in state in the disc, i believe 4th in shot, and got a scholarship to throw for Colorado State University. I am looking forward to what will happen once I more fully understand his theories and principals. POSTED BY COACH MYERS AT 10:45 AM LABELS: BLOCK PERIODIZATION, CARDIO, DR. ISSURIN
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Neverof before the coaches receive Improvement rate the certain such practical and useful ability over the block-mesocycle information on training methodology and enhancement of athletic mastery. Using this knowledge the coaches and athletes will be able to reach new heights and greater success. There is no science fiction – everything is absolutely realistic.
t n e m e v o r p m Ivan Klementiev I
Olympic champion, seven-time world champion, member of national parliament Weeks of Latvia
I use this opportunity to express my appreciation of methodological recommendations of Prof. Issurin that have assisted me greatly in my work. Prof. Issurin belongs to category of scientists, who know and understand the needs of coaches and his work has expanded our knowledge and enriched our coaching abilities allowing us to strive and reach better results.
Oreste Perri Two-time world champion, personal coach of a number of Olympic and World champions. Head coach of Italian canoe-kayak national team.
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Dr. Issurin provides an innovative new take on periodization; the most effective method for preparing athletes for competition. In their pursuit of athletic excellence, this in-depth work will be an important resource for scientists, athletes, and coaches alike.
Chris Carmichael, Personal Coach to 7-Time Tour de France Champion Lance Armstrong, USA
Conclusions 1.Block Periodization as an alternative training approach is worthy for learning and implementation in the preparation of high-performance athletes
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2.Basics of Block Periodization are formed by general principles of BP (1), taxonomy of mesocycles-blocks (2), and guidelines for compiling annual cycle (3)
3.Biological Background of Block Periodization is closely connected with two fundamental contributors of human adaptation: - classic theory of homeostasis, and - mechanisms of stress adaptation
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