Principles and Basics of

Advanced Athletic
Training

By
Vladimir Issurin, Ph.D.

Edited by Dr. Michael Yessis

 Principles and Basics of Advanced
Athletic Training

By
Vladimir Issurin, Ph.D.

Elite Sport Department

at the Wingate Institute for Physical Education and Sport,
Israel

Edited by Dr. Michael Yessis

Published by:
Ultimate Athlete Concepts
Michigan USA
2008
For information and to order copies: www.ultimateathleteconcepts.com
Issurin, Vladimir B.

Principles and Basics of Advanced Athletic Training / Vladimir B.Issurin

p. cm.

Includes bibliographical references.

ISBN : 978-0-9817180-4-0

1. Physical education and training. 2. High-performance sport. 3. Exercise-Physiological

aspects

ISBN : 978-0-9817180-4-0

Copyright © 2008 by Vladimir B.Issurin

All rights reserved, especially the right to copy and distribute. No part of this work may be reproduced
– including the photocopy, microfilm or any other means – processed, stored electronically, copied or
distributed in any form whatsoever without the written permission of the publisher.

Printed in the United States of America

Ultimate Athlete Concepts

Web site: www.ultimateathleteconcepts.com

On the cover, clockwise on the top:

Alexander Shatilov- finalist of Beijing Olympic Games in artistic gymnastics, Israel (also page 1)

Oxana Grishuk and Evgeny Platov- two-time Olympic champions in Ice Dancing, Figure Skating,
Russia (also page 44)

Gal Friedman - Olympic champion and Olympic Bronze medal winner in windsurfing, Sailing, Israel
(also page 84)

Gyorgy Kolonicz (deceased)- two-time Olympic champion and two-time Olympic Bronze medal
winner, many-time world and European champion in canoe,Hungary (also page 120)

Olga Brusnikina (right) and Maria Kiseleva (left) - Three-time Olympic champions in synchronized
swimming, Russia (also page 188)

Gennadi Touretski (Russia, Switzerland) and his athlete many times Olympic and World champion in
swimming Alexander Popov (Russia)
 Contents
Dedication………………………………………………………………...v
Preface…………………………………………………………………...vi
Acknowledgements………………………………………………………x

Chapter 1 Basic terms and principles of sports training……………..2

1.1. The Essence of sports training and athletic preparation……………….............2
1.1.1. Objectives, aims and training targets………………………………………….6
1.1.2. Basic terms of athletic preparation…………………………………………….5
1.1.3. Training methods……………………………………………………………..10
1.2. Training and principles of adaptation………………………………………..13
1.2.1. Training load magnitude and the overload principle…………………………14
1.2.2. Training load specificity……………………………………………………...17
1.2.3. Accommodation……………………………………………………………...23
1.3. The supercompensation principle and its application to practice……………25
1.3.1. The supercompensation cycle following a single load………………………26
1.3.2. Summation of several loads within a workout series………………………...27
1.4. Specialized principles of sports training……………………………………..31
1.4.1. Specialization………………………………………………………………...31
1.4.2. Individualization……………………………………………………………...32
1.4.3. Variety………………………………………………………………………..34
1.4.4. Load interaction………………………………………………………………37
1.4.5. Cyclical training design………………………………………………………39
Summary……………………………………………………………………………..41

i
Chapter 2 Training effects…………………………………………….45
2.1. Training effects: General overview………………………………………….45
2.2. Acute training effect………………………………………………………….47
2.2.1. Acute training effect assessed by sport-specific indicators…………………..48
2.2.2. Acute training effect assessed by psycho-physiological variables…………...51
2.2.3. Programming of acute training effects……………………………………….53
2.3. The immediate training effect………………………………………………..55
2.3.1. Indicators of the immediate training effect…………………………………..55
2.3.2. Monitoring the immediate training effect……………………………………58
2.4. The cumulative training effect……………………………………………….60
2.4.1. Improvement rate in physiological variables…………………………….......60
2.4.2. Improvement of motor abilities……………………………………………...63
2.4.3. Improvement in athletic performance………………………………………..65
2.5. Delayed training effect………………………………………………………68
2.6. Residual training effect………………………………………………………72
2.6.1. Basic concepts and types of residual training effects. ……………………….72
2.6.2. Factors affecting short-term residual training effects………………………..76
Summary……………………………………………………………………………..79

Chapter 3 Trainability………………………………………………...85
3.1. Heredity related determinations of trainability………………………………85
3.1.1. Outstanding sports families………………………………………………….86
3.1.2. Genetic determination of somatic and physiological traits………………….89
3.2.3. Genetic determination of the cumulative training effect. ……………………92
3.2. Trainability and performance level…………………………………………..94
3.2.1. Long-term trend of trainability……………………………………………….95
3.2.2. High and low responders……………………………………………………..97
3.3. Trainability and gender differentiation………………………………………99
3.3.1. Gender differences in maximal athletic performances……………………….99
3.3.2. Gender differences in physiological determinants of motor fitness………...101
3.3.3. Gender differences in training response…………………………………….108
Summary……………………………………………………………………………114

ii
Chapter 4 Designing the training programs……………………….121
4.1 Basics of training periodization…………………………………………….121
4.1.1 Scope of traditional periodization…………………………………………..122
4.1.2 Main limitations of traditional periodization………………………………..128
4.1.3 Block periodization as an alternative training concept……………………..131
4.2 Characteristics and design of the workout………………………………….134
4.2.1 Workout typology according to load level………………………………….134
4.2.2 Training sessions with highly concentrated workloads-- key-workouts……137
4.2.3 Workload concentration within the workout-- key-exercise (task)…………139
4.2.4 Compatibility of different workloads……………………………………….140
4.3 Designing microcycle programs…………………………………………….144
4.3.1. Types and particulars of different microcycles……………………………..144
4.3.2. One- two- and three-peak designs………………………………………….146
4.3.3. Microcycles directed at different training modalities………………………148
4.3.4 General approach to structuring a microcycle program…………………….155
4.4 Designing mesocycle programs……………………………………………..157
4.4.1 Accumulation mesocycle…………………………………………………...157
4.4.2. Transmutation mesocycle…………………………………………………..160
4.4.3. Realization mesocycle………………………………………………………163
4.5 Designing the annual cycle………………………………………………….167
4.5.1 Basics of the annual plan……………………………………………………167
4.5.2 Sample plan of annual preparation………………………………………….169
4.6 Final stage preparation for targeted competition……………………………172
4.6.1 Factors affecting FSP effectiveness………………………………………...173
4.6.2 Content and particulars of FSP……………………………………………..176
Summary……………………………………………………………………………180

iii
Chapter 5 Modeling in planning, evaluating and guiding training.189
5.1. Generalized model of the athlete’s preparation……………………………..189
5.2. The top-performance model………………………………………………...192
5.2.1. Individual sports…………………………………………………………….192
5.2.2. Team sports…………………………………………………………………196
5.3. Model of sport-specific abilities…………………………………………….198
5.3.1. Generalized factors of sport-specific abilities………………………………198
5.3.2. Bodybuild and body composition…………………………………………..200
5.3.3. Physiological capabilities…………………………………………………...204
5.3.4. Sport-specific motor abilities……………………………………………….205
5.4. Models of training programs………………………………………………..208
5.4.1. Structural models……………………………………………………………209
5.4.2. Models of training content. ………………………………………………...211
5.4.3. Model characteristics of training workloads………………………………..212
Summary……………………………………………………………………………215

Glossary……………………………………………………………….219
About the author……………………………………………………...223

iv
 Dedication

To the three most important women in my life: my mother Sofia (may her memory be
blessed), my wife Irena and my daughter Elena. Thanks to them for everything.

v
 Preface

The purpose of this book is three-fold:

- to present and elucidate the basic principles of training athletes;
- to summarize up-to-date information on the basic concepts of sports training,
e.g., training effects and athletes’ trainability;
- to share new or relatively new knowledge on training design and evaluation in
view of the non-traditional periodization concept.

Inquisitive readers know that training theory and methodology, like the sport sciences
as a whole, are constantly evolving. This has been especially true during the past five
decades. However, even the first training guidelines, which were intended to serve as
general positions, can be considered basic principles. Most of these basic positions
retain their relevance to this day, although how they are interpreted in contemporary
times differs from how they were initially comprehended. Several positions now seem
obsolete, whereas others are viewed as highly productive in the modern understanding
of the training of athletes.

vi
 As a scientist who works systematically with a large number of coaches, I feel
the necessity to refresh the interpretation of basic terms and concepts which affect the
general view of training. In addition, several training characteristics such as volume,
intensity and exercise novelty become more meaningful and productive when viewed
in the light of the theory of adaptation. More precisely, creative interpretation of
human adaptation principles enlarges and deepens our understanding of the essence of
sport training.

The effects produced by systematic training are definitely the focus of every
coach and athlete. However, an unequivocal understanding of training effects requires
special clarification which the author intends to provide. Indeed, practical needs
dictate making a distinction between short-term and long-term responses in athletes.
Also, relatively new concepts and delayed and residual training effects have great
importance both as scientific background and in practice, for designing training
programs.

Likewise, athlete trainability, meaning the ability to respond positively to

training workloads, takes on paramount importance in sports science and in the
training of athletes. Everyone knows that trainability is a decisive factor in sports
progress, but questions remain: how does this factor work, what constitutes the limits
of trainability, what form does trainability take with regard to different human skills
and capabilities? All these questions demand answers, not only to satisfy our curiosity
but also for practical purposes as for example, planning short- and long-term
preparation programs for athletes.

Designing training programs is routine work for some coaches and a challenge
for others. In all cases, they try to exhibit creativity and aspire to success in the
profession. Traditional training periodization, which was promulgated more than five
decades ago, offers generally approved and globally used approaches to program
design. However, as time passed, many of the basic positions have come into conflict
with the demands of contemporary sport.

As a result, non-traditional periodization appeared due to the creativity and

perfectionism of prominent coaches who strived to overcome the limitations of the
vii
traditional model. Today, non-traditional approaches to periodization, which are
particularly important in high-performance training, continue to draw the interest of
coaches, athletes, and training analysts. This interest is partially satisfied by my
recently published book, Block Periodization: Breakthrough in Sports Training.

In the present book, inquisitive readers will find both familiar and unfamiliar
thoughts and concepts about block periodized training. More specifically, aspects of
peaking that are extremely important in competitive sport are considered in light of
block periodization and the successful experiences of top-level athletes. The modeling
approaches, which are presented in the final chapter of the book, can be very
productive in terms of firmly establishing training targets and individual and
collective norms of sport-specific abilities and training workloads. The ideas of
modeling are in tune with the total concept of block periodization.

The book has five chapters, which taken as a whole, are devoted to fulfilling
the purposes set out at the beginning of this book. Chapter 1 presents basic terms,
methods and principles of sport training, that clarify the comprehensive mechanism of
physical preparation and the particulars of training design. The chapter also elucidates
the sport-specific principles of adaptation formulated by Zatsiorsky (1995), which are
still not very familiar to the professional audience.

Chapter 2 summarizes and explains the extensive data on training effects. It

thoroughly analyzes the essence and characteristics of acute, immediate, cumulative,
delayed and residual training effects with respect to the practical needs in systematic
training.

Chapter 3 contains a brief review of trainability in light of contemporary

studies in sports genetics, long-term preparation of athletes, and gender differences in
athletic performance and training response.

Chapter 4 presents the basics of traditional periodization and introduces the

alternative non-traditional model of block periodized training. Designing single
workouts, micro-, meso- and annual cycle programs is considered in light of the non-
traditional block periodization concept. Special attention is given to analyzing and
viii
compiling final stage preparation prior to a targeted competition, which is of
paramount importance for peaking.

The final chapter summarizes original data on the modeling approach in

training design and evaluation of the athlete’s condition. A three-level model is
proposed to characterize the entire preparation process, i.e., a model of top-
performance, a model of sport-specific abilities, and a model of training programs.
There are two principal options in the modeling approach: structuring collective
models for specific groups of athletes and events, and/or elaboration on individual
models for specific athletes.

As with all books, this one also has several limitations. The basic positions of
training theory and methodology have been elaborated on for the most part using
examples and material from individual sports. Individual sports lend themselves to
easier measurements and are more accessible for quantitative analysis. But, team
sports are very popular around the world. Thus, in these sports several of the
positions proposed in this book are only applicable to preparation for team sports. For
instance, peaking in individual sports can be resolved by considering a relatively
small number of peak-performances while in team sports, athletes must manifest
peak-performances each week over relatively long periods of time. Therefore,
adapting general rules and training approaches to certain sports requires additional
effort and creativity.

Another limitation concerns the format of this book. Many aspects of training
such as enhancement of motor abilities, movement technique, tactics etc. are not
addressed. Likewise, specific factors pertaining to several sports are left out of the
discussion. Despite these limitations, I suggest that this book will lead to two
outcomes: the acquisition of new and refreshing knowledge, and stimulation of
curiosity that will result in new questions on how to enhance sport training. I believe
that this will lead coaches, athletes and researchers to work more consciously,
creatively and successfully.

ix
 Acknowledgements

This book summarizes the results of my extensive work during the course of
which I have enjoyed the cooperation of many people. This includes highly
professional coaches, prominent athletes and sport scientists. Their experiences,
thoughts and comments have greatly influenced my views, analyses and the concepts
I developed, which are presented here for your perusal. It is not possible to list all of
these individuals, but the contributions of some of them are so valuable that it is an
honor to express my gratitude to them by name.

A number of my colleagues and friends influenced the theoretical and

methodological positions presented herein and took part in several publications, in
which these attitudes were declared. They are Dr. Boris Blumenshtein, Gilad Lustig,
Dr. Leonid Kaufman, Dr. Vladimir Shkliar and Dr. Oleg Verbitsky from Israel; Dr.
Vassily Kaverin from Moscow; Prof. Gershon Tenenbaum from Florida State
University (USA) and the late Prof. Jan Szopa from the Academy of Physical
Education of Katovice (Poland). I am both pleased – and duty bound – to express my
gratitude to these amazing persons.

x
 A number of practical examples that illustrate scientific positions were
provided by the world famous swimming coach and my life-long friend Gennadi
Touretski (Russia and Switzerland) and prominent soccer coach Mark Tunis (Israel). I
also used the data presented to me by Gennadi Hiskia (Israel). Their cooperation is
very much appreciated.

I am very grateful to the great athletes and coaches, who generously gave me
their photographs for inclusion in this book. This included Gal Friedman and
Alexander Shatilov (Israel); Evgeny Platov (USA, Russia); Gennadi Touretski
(Russia, Switzerland); Igor Kartashov (Russia) for the photograph of Olga Brusnikina
and Maria Kiseleva; and the Canoe-Kayak Federation of Hungary for the photograph
of Gyorgy Kolonicz.

Mr. Mike Garmise expended considerable effort in doing the first edit of the
text. His valuable assistance can not be underestimated.

I would also like to thank Dr. Michael Yessis for his invaluable expertise in
doing the final edit of this book. His highly professional efforts greatly assisted to
make this book more easily understood in English.

Several chapters of this book were reviewed by my life-long mentor and friend
Prof. Vladimir Zatsiorsky (Penn State University, USA). I am very grateful for his
valuable comments on an earlier version of this text and his constant readiness to
cooperate.

Finally I would like to thank the many coaches and athletes who put into
practice the methodology presented in this book.

xi
xii
 Chapter 1

Alexander Shatilov

Finalist--Beijing Olympic Games in artistic gymnastics,

Israel

1
 Chapter 1
Basic terms and principles of
sports training

Most of the basic terms and general concepts of sport training used today were
introduced in early 1960s, when sport became an indispensable part of social, cultural
and political life. Of course, as in all areas of human endeavor, some common terms
remain in dispute and their meanings are ambiguous. This chapter presents and
considers the basic terms and concepts in order to prevent misunderstandings, and to
introduce the basic terms and concepts necessary for further clarification and
explanation.

1.1. Essence of sports training and athletic preparation.

Sports training in its narrower sense means the application of physical loads
through physical exercise intended to assure successful participation in competition.
Training and competing are closely interrelated. On the one side is training with its
focus on competitive content. On the other side are the competitions themselves,
which are also part of overall preparation; they serve to prepare athletes for what are
called the main or target competitions. High-performance athletes usually have one-

2
two target competitions a year and 8-12 other competitions incorporated in their
annual program.

In addition to competition and training, the recovery process is extremely

important. The recovery process includes specially planned restorative workouts and
exercises as well as means such as massage, physiotherapy, aquatic procedures,
medical treatment, correct nutrition, mental relaxation and the use of natural climatic
factors. The trinity of components - training, competing and recovery - forms the
content of athletic preparation.

It is extremely important to note that athletic preparation contains a number of

essential, specifically oriented parts that must meet the challenge of resolving
fundamental problems related to physical abilities, technique, tactics, psychological
state, and sport-specific knowledge (Table 1.1.).

Of the essential parts of athletic preparation, physical preparation is the most

extensive and comprehensive part. It consists of physical exercises intended to
improve physical (motor) abilities such as strength, endurance, speed, flexibility, and
agility. These motor abilities are based on corresponding physiological prerequisites,
which are also subject to improvement. Generally speaking, this type of preparation is
devoted to improving athletes’ physical condition, which is why it is sometimes called
conditioning training.

Technical preparation includes physical exercises together with demonstration,

explanation, analysis, verbal and visual corrections etc. intended to teach and improve
certain technical skills. Ultimately, this process is needed to help athletes attain their
highest level of technical ability, also called technical mastery.

Tactical preparation relates to (specially organized physical exercises, trials,

mental drills, modeling etc.) to instill cognitive competitive tactics. This enables
athletes to make the most effective use of their motor and technical abilities in
competitions. Very often the term strategy is used as a synonym for tactics. Strictly
speaking, strategy refers to long term planning and regulation of the larger physical,
technical, tactical and material resources.

3
 Table 1.1
The essential parts of athletic preparation

Parts of athletic Purpose

preparation
Physical preparation
Technical preparation
Tactical preparation
Psychological (mental)
preparation
Intellectual preparation
To improve physical (motor) abilities and increase the
physiological potential of athletes.
To acquire cognitive technical skills and attain the
desired level of technical mastery.
To acquire cognitive sport-specific tactics, which allow
for the most effective utilization of athletes' motor and
technical abilities in competition.
To develop the athlete's personality so that it is
harmonious, highly motivated and morally stable.
To instill the skills of cognitive self-regulation of the
athlete’s emotional state in order to facilitate maximum
realization of their psycho-physiological potential
To improve athletes' general and sport-specific
knowledge in order to effectively complete their training
and competitive program

Psychological preparation contains various measures intended to work in two

major directions: 1) formation of the athlete's personality so that it is harmonious,
highly motivated and morally stable and 2) acquisition and perfection of the cognitive
skills to provide the athletes with effective tools for self-regulation of their emotional
and psycho-physiological state. Ultimately, psychological preparation is intended to
facilitate maximum realization of the athlete’s capabilities in sport-specific activities
and result in peak performance.

Intellectual preparation covers everything that pertains to comprehension of the

sport itself and valuable details related to training, competition, judgment, equipment,
sports media, etc. Sport-specific knowledge is of primary importance. This includes:
- the basics of the selected sport: disciplines, technical and tactical backgrounds,
training aims and conditions, standards of behavior – partnerships and ethical
norms;

4
 - the basics of competition: rules, program, equipment, athletes' rights and
obligations, standards of “fair play “;
- the basics of training methodology: training objectives, means and methods,
information about loads and recovery, knowledge of the human body and self-
control.

This knowledge is transmitted through conversations, lectures, seminars,

professional literature, etc. In particular, the training routine, accompanied by brief
instructions and explanations, contributes to the athletes' intellectual education. There
is no direct correlation between level of intellectual preparation and sport
achievements. However, it is obvious that the world-class athletes are much more
informed and educated in terms of their own sport-specific knowledge than lower
level athletes.

From the above it follows that physical exercises are used to solve physical,
technical, tactical and, in part, psychological preparation tasks. Particularly valuable
are exercises that combine work on motor ability and technical skill, technical skill
and tactics, and tactics and psychological stability in the face of emotional stress.
Such drills, called conjugated effect exercises, are used extensively in sports training.

The diagram in Figure 1.1 displays the content and unity of the components and
essential parts of athletic preparation. In the upper part of the diagram, training and
competitions determine the essence of athletic preparation and form its content. In the
lower part, the main content (training and competitive activities) is realized through
the essential parts of athletic preparation: physical preparation, technical preparation
etc.

5
 TRAINING COMPETITIONS RESTORATION

ATHLETIC PREPARATION
PHYSICAL PREPARATION

TECHNICAL PREPARATION
TACTICAL PREPARATION

PSYCHOLOGICAL PREPARATION

INTELLECTUAL PREPARATION

Figure 1.1. Content (upper part) and essential parts (bottom part) of athletic

preparation.

One more remark is in order concerning the relation between “training” and
“preparation”. Very often training is used to mean preparation. This use emphasizes
the importance of training as the main component of athletic preparation.

1.1.1. Objectives, aims and training targets.

Sports training is a goal-oriented process in which athletes follow their

aspirations and ambitions as they strive to attain their objectives and aims.
Nevertheless, competitive sport has one specific overall objective - attaining
excellence in a selected sport. This is the specific point of high-performance training,
unlike other sports activities like general fitness training, school physical education or
the professionally oriented physical training of military forces, policemen, etc. The
general objective can be defined more specifically in terms of a specific season or
number of years. In sports where speed, distance, power and other criteria are

6
recorded, this can be expressed as a specific result towards which athletes work; in
other sports it can be the position attained in world rankings, etc..

The goals hierarchy can be represented as a pyramid, where the vertex

expresses the general objective of excellence (Figure 1.2).

General objective
Excellence in the
selected sport

Psychological

Sport-specific
development

knowledge
reliability
Technical
mastery
Physical

Rational
tactics

Health
Aims

Training
1 2 3 4 5 6 … n
targets Several motor abilities, motor skills, technical
elements, techno-tactic combinations, active
restoration,rules learning etc.

Figure 1.2. The goal hierarchy in athletes’ preparation

Obviously, general goals determine athletes' long-term motivation, life style,

habits and behavior. The middle level of the pyramid offers the training aims. This
includes developing motor abilities, technical mastery, tactics and strategy, health,
and sport-specific knowledge. Of course, each sport has its own profile in terms of
these aims, which should be adapted to sport-specific conditions. It is commonly
accepted that the content and particulars of tactical abilities in team sports differ
greatly from those of endurance or power sports.

The base of the goal-pyramid is formed by training targets, which correspond

to definite tasks of individual workouts or exercises. For instance, the targeted ability

7
from doing the bench press with sub-maximal load is maximal strength of the upper
body. In other words, training targets are the simplest and clearest goals affecting the
content and load magnitude of specific workouts. Training targets relate to several
motor abilities (strength, endurance, quickness, agility), technical skills or elements,
tactical ability, and/or cognitive matters. Usually not more than two-three training
targets are selected for a single workout.

Goal setting is of great importance in high-performance preparation and

requires special attention and competence from the coach. As has already been noted,
the best approach is to characterize the general goals as precisely as possible. This
means that the coach has to analyze an athlete's present abilities and make a realistic
prognosis for the future. This prognosis can be altered based on two factors: (a)
achieved results and (b) rate of improvement. It is very important that the general
goals be ambitious, well founded, and recognized by the athlete as extremely
important and achievable.

All of the above is relevant to training aims. It is highly desirable to translate

the aims into quantitative data in terms of motor, technical and tactical tasks and, if
possible, anthropometrical characteristics as well. This quantitative approach to the
aims leads to the creation of a “personal model” of the athlete’s optimal condition (see
Chapter 5).

Setting training targets is an obligatory part of each workout plan. Usually the
setting of training targets rarely creates obstacles; difficulties usually begin with
structuring an appropriate program.

1.1.2. Basic terms of athletic preparation

The basic terms used in training methodology have historically been formed in
response to practical demands. There are training goals, training content, training
means and training methods. Table 2 considers these terms by first asking what
questions these terms bring up and then their answers.

8
 The list of terms begins with “training goals”, which have already been
discussed. The next basic term is “training content”. All of the activities usually
carried out in training have to be systematized according to long-term, medium-term,
and short-term plans. These plans prescribe all substantial details of the forthcoming
training and, in fact, thoroughly characterize training content, which includes
participation in competitions and trials, dominant training modalities in different time
periods, volume, intensity and repertory of exercises, training camps, testing and
exams.

“Training means” refers to all drills and exercises involved in the program.
They are subdivided into competitive and general fitness exercises. Competitive
exercises have a close affinity and similarity to the main technical skills and key
components of the competitive program. They are performed under competitive
conditions (standard equipment, adherence to competitive rules etc.). Sport-specific
(special) exercises are those in which competitive conditions are modified in order to
accentuate several aspects such as increased or reduced resistance, technique
simplification or transformation, internal or external stimulation, involvement of
additional devices or tools, etc.

General fitness exercises constitute a great portion of the training repertory

and help enhance general physical development. Usually these exercises are not
similar to the competitive technique as they use different devices and equipment, and
a wide spectrum of natural and artificial conditions. Typical examples of such
activities are running or swimming exercises for combat and team sport athletes,
strength exercises on various training machines for all athletes, team sports for rowers
swimmers, etc.

9
 Table 1.2
Basic terms of athletic training with brief explanations

Terms The questions Brief answers

Training What should be achieved General goals
goals and/or trained? Training aims
Training (exercise) targets
Training What should be carried Long-term training plan
content out? Medium term training plan
Short-term training plan
Training Which exercises, devices Exercises:
means and auxiliary tools competitive, sport-specific
should be involved? (special), and general fitness
exercises.
Technical training means:
training machines, devices and
diversified equipment
Training How should the exercises Continuous uniform exercise
methods be performed? Continuous non-uniform exercise
Intermittent exercises with given
rest intervals
Intermittent exercises, unrestricted
rest intervals
Exercises done with game form

An additional group of training means contains different training machines

and devices and more or less specialized equipment for any kind of exercise. This
group is called “technical training means”. In recent years this group has been
augmented by a variety of electronic measurement systems and devices, like
computerized training machines, optoelectronic, video and other systems.

Training methods relate to the question of how the exercises should be

performed. This topic and its various elements is the subject of the following
paragraphs.

10
1.1.3. Training methods

Training methods are of primary importance in both training theory and

coaching practice. Despite the enormous variety of possible exercise combinations,
the available training methods can be classified and subdivided into five major groups
(Table 1.3).

Table 1.3
Methodical principles and characteristics of training methods

Methodical Work-rest conditions Name of the training method

principle
Continuous Uniform performance Continuous uniform method
exercise
Non-uniform performance Continuous alternating method
(includes periodic accelerations) Fartlek
Intermittent Work–rest ratio is strictly Interval method
exercise prescribed, rest interval is (long-interval, medium
predetermined interval, and short-interval
methods)
Work duration is predetermined, Repetition method
rest interval is not strictly
prescribed and allows complete (or
almost complete) recovery
Game exercise According to the game scenario Game method

Continuous exercises are performed uniformly (according to velocity or power

or movement rate) or not uniformly by varying the exercise parameters.
Consequently, the training methods are indicated as the continuous uniform or the
continuous alternating method. The most popular mode of the continuous alternating
method is fartlek, a Swedish term that can be translated as speed play.

11
 This method as originally proposed was for training runners and had the
athletes periodically perform several spurts of speed to change the lead runner.
Usually this exercise was performed on uneven surfaces and the speed bouts were
combined with ascents or descents in the terrain. When this method was first
employed, exercise content was not strictly prescribed. Somewhat later, the
alternating acceleration and low intensity phases became precisely programmed. This
is not the truly original fartlek but the term remains for describing a wide spectrum of
non-uniform exercises.

Intermittent exercises have more complex characteristics than continuous

exercises. Work intervals, number of repetitions, nature of rest (sitting, lying, jogging,
floating, active relaxation etc.) are usually strictly programmed. The differentiation
between the two principal intermittent methods is based on recovery completion. The
repetition method describes exercises with rest intervals long enough for complete (or
almost complete) recovery. This regime allows athletes to perform exercises
requiring higher effort. Consequently, it is suitable for trials and competitive
simulations. Intermittent performance with strictly prescribed rest intervals is known
as the interval method, which is subdivided into three modes (Table 1.4).

The short-interval method is usually utilized for workloads ranging from high
to maximum intensity. The rest duration differs depending on various factors and
lasts from 15 s. to 3 min. The medium-interval method refers to work intervals
ranging from 1.5-6 min at relatively reduced intensity and rest intervals of about 1-4
minutes. The long-interval method refers to work intervals ranging from 6-20 min
with intensity reduced to medium level and rest lasting about 2-6 minutes.
Consequently, the net time of all workloads performed using these methods in a single
workout varies from 3 min (a sprinter's workout) to 3 hours (a marathon runner's
workout).

12
 Table 1.4
Interval method modifications (adapted from Harre, 1982)

Method name Single load duration Intensity level

Short-interval method Less than 1.5 min High - Maximal
Medium-interval method 1.5 – 6 min Intermediate – High
Long-interval method 6 – 20 min Intermediate - Medium

The game method employs traditional methods where the main loading factor
is the game scenario, which may vary greatly from the classic rules of the sport. Mini
games and exercises utilizing game activities are very popular in almost all sports for
both junior and senior athletes. Of course, the load level of such workouts can vary
widely and has fewer predetermined elements. Nevertheless, the load level can be
effectively regulated by using specific motor tasks and the game itself.

1.2. Training and principles of adaptation

Purposeful training causes multifaceted transformations in the athlete’s body

and in this way, increases his work capability. From the biological viewpoint, training
is a continuous process of adaptation by the athlete to various loads. Consequently,
training exercises, workouts and different tasks serve as the stimuli for adaptation. In
biology, adaptation is considered the adjustment process an organism undergoes to
changing life conditions. Generally speaking, the adaptation initially described by the
great physiologist Selye (1950) is one of the fundamental laws of the life sciences.
Application of the adaptation principles to sports training was done by Prof. Vladimir
Zatsiorsky (1995). He brought out that the athlete’s adjustment to increasing
workloads is conditioned by three general factors: stimulus magnitude, specificity and
accommodation (Figure 1.3).

In terms of the law of adaptation, effective training should provide an optimal

combination of these three general factors which in turn, determines the progress in
the athlete’s work potential. To sum up, the factors mentioned above are the training
related principles of adaptation.

13
 The stimulus Specificity Accommodation
magnitude
(overload)

Transfer of
Training Training training Increase of the
load load results work
volume intensity
potential

Novelty of Decrease of
Technical Motor
exercises reaction on
skills abilities
constant load

Figure 1.3. Representation of the law of adaptation regarding athletes’ training

(based on Zatsiorsky, 1995)

1.2.1. Training load magnitude and the overload principle

Training workload creates the athlete’s responses and serves as the stimulus
for their adaptation. Stimulus magnitude can be regulated by three factors: load
volume, load intensity, and novelty of exercises. It is important to note that
improvements in fitness can be attained only when the stimulus magnitude is
sufficient. The overload principle postulates that fitness gains require a load
(stimulus) magnitude that exceeds the accustomed to level.

The consequence of the overload principle is that load magnitude is of primary

importance and should be thoroughly evaluated and programmed. The general
approach to load magnitude characterization is presented below (Table 1.5).

14
 Table 1.5
Characterization of the load magnitude

Load General characteristics Possible indicators

component
Training load Sum of all the exercises Total number of workouts for a period
volume performed represented as for instance, per week, month, year
by a quantitative value etc.
Total training time during a given
period
Total exercise mileage during a period
Total number of lifts, throws, jumps,
etc. during a period
Training load 1) A characteristic of Effort level (in %) relative to maximum
intensity how strenuous a given Effort level indicated by heart rate
workload is; response
2) Sum of all exercises Corresponding to a certain intensity
performed with zone
increased effort Partial volume of exercises with
increased effort (mileage, time
expenditure, number of attempts etc.)
Exercise novelty Exercise that contains Number of new (or relatively new)
unknown elements/ exercises integrated into the training
details or a new program
combination of known
elements

Training load volume. Historically, the simplest way to increase load magnitude was
to enlarge training volume. For elite athletes in many sports, the number of workouts
started at two-three per week in the 1930s, increased to 6-8 in the 1960s, and reached
9-14 in the 1980s. Workout frequency has remained at the same level since then. For
a long time, the desire to increase training volume was considered to be limited by
both physiological and social factors. Physiologically it was thought that the upper
limits of human reserves had been reached. Socially, concerns were voiced about
athletes’ needs in terms of education, profession, privacy, etc.

Despite this, training volume tended to increase in world sports until the end
of the 1980s. It is only in the last two decades or so that total training volume has

15
been stabilized and even reduced (see 4.2.). In any case, increasing training load
volume is a highly visible measure of personal progress for athletes in any sport. The
evaluation of load volume is a routine operation in endurance sports where exercise
mileage is traditionally calculated. However, this can be a difficult task in team or
combat sports, where the quantity of sport specific actions is not easy to summarize.

Training load intensity. Training load intensity is looked at from two sides:
- as a measure of the effort expended in relation to the maximum (sometimes in
relation to the level of competitive effort);
- as a part of the total training volume, performed with increased (higher than usual)
effort.

Of course, more intense exercises evoke more pronounced responses in the

athlete’s body. Consequently, load intensity is evaluated both by measures of external
work (velocity, power, weight lifted), and by means of body response indicators.
Heart rate (HR), for instance, is one of the most widespread indicators of
physiological response. HR response provides a sufficient indication of intensity level
for a wide spectrum of exercises.

In recent years, intensity zones (IZ) have become widely used in many sports
both for planning and for post-exercise evaluation (Viru, 1995). In this approach the
whole intensity range is subdivided into a number of IZ (usually five). Each IZ is
described by a number of relevant indicators, each of which provides a range of
values considered appropriate for this zone. Usually blood lactate, heart rate, velocity
(or performance time, or power), and movement rate are employed in characterizing a
specific intensity zone. Substantial progress in this approach has been achieved in the
last decade with the development of new sports technologies like heart rate monitors,
portable blood lactate analyzers, and chrono-electronic measurement systems.

Exercise novelty. Novelty of exercise is the third component of training load

magnitude and athletes’ responses are strongly dependent on how accustomed they
are to certain exercises. Nevertheless, unlike volume and intensity, exercise novelty is
seldom considered to be an influence on workload. It is known that creative coaches
search far and wide for original exercises to enrich the training repertory and to make

16
working out more attractive. The effect of these innovations is seen in a more
pronounced physiological response.

Example. Igor Koshkin (USSR), one of the world's most famous swimming
experts, coached three-time Olympic champion Vladimir Salnikov. He told other
coaches: “If you start to use standing on the head as an exercise for your
swimmers, the initial effect will be remarkable and positive due to its novelty. But
its effect will be very short term because this exercise doesn’t touch on your
athletes' swimming-specific abilities”.

This remark emphasizes the complexity of the exercise novelty problem. Indeed, it is
not difficult to find an exercise that athletes are not familiar with, but it is difficult to
find an unfamiliar exercise that corresponds to sport-specific physiological,
biomechanical and psychological demands. That is why training specificity, which
will be considered below, is an indispensable adaptation factor in sports training.

1.2.2. Training load specificity

As can be seen in Figure 1.3, training load specificity is characterized by the

transfer of training results from one task (auxiliary exercise) to another task (main
exercise). Normally, coaches employ a wide repertory of exercises, most of which can
be divided into two groups:
- exercises to improve motor abilities (strength, endurance etc.) and
- exercises to improve technical skills.
Of course, these exercises can be combined in order to improve the interaction
between motor abilities and technical skills. In any case, the usefulness of each
exercise depends on how it affects the main (competitive) exercise. In other words,
motor ability transfer and the transfer of technical skills from the exercises to the
competitive exercise determine how useful these auxiliary exercises are.

Two important features of training transfer are of particular interest:

- the transfer of technical skills is much more restricted than the transfer of
motor abilities;

17
 - both are very dependent on athletes’ qualifications. Low- and medium-
level athletes are more sensitive to any kind of exercise, including non-
specific ones, while training transfer among high-performance athletes is
strongly limited to the specificity of auxiliary exercises.

Let us consider the transfer of motor abilities and technical skills separately.

Transfer of motor abilities. This transfer mode forms the base for the use of general
and specific fitness exercises in any sport. Motor ability transfer is much higher in
lower level athletes, who are much more sensitive to any kind of physical exercise.
The higher the athletes’ level, the lower is their sensitivity to non-specific exercises.
Moreover, some exercises can have a negative effect on athletes' sport-specific
preparedness. This is what makes the assessment of motor ability transfer so
important.

Training transfer can be assessed by comparing the gains achieved in the main
and auxiliary exercises. The precise quantitative method of this comparison is
described by Zatsiorsky (1995). Table 1.5 presents the qualitative approach to
identifying different types of training transfer based on the relationship between the
main and auxiliary exercises.

18
 Table 1.5
Several types of training transfer with reference to motor ability transfer

Type of training Relationship between the Example from sports

transfer main and auxiliary exercises
High positive Gain in the auxiliary exercise
transfer causes a proportional (or near
proportional) gain in the main
exercise
Low or medium Gain in the auxiliary exercise
positive transfer causes a relatively small or
medium gain in the main
exercise
No transfer Gain in the auxiliary exercise
does not affect the main
exercise results
Negative transfer Gain in the auxiliary exercise
causes a decrease in the main
exercise
practice
Gain in double-leg standing
long jump causes
proportional gain in take-off
force in the swimming race
start
Gain in maximal strength in
the bench-press has a
noticeable effect on discus
throw results
Gain in maximal strength in
the bench-press does not
affect trunk strength
endurance
Gain of maximal strength in
the bench-press causes a
decrease in maximum
velocity in swimming

It is worth noting that the repertory of exercises of high-performance athletes

contains not only exercises with positive transfer of training effects but also exercises
without any immediate influence on performance. The various exercises performed
for warming up, cooling down, and active recovery, form necessary and useful parts
of the training program despite the absence of immediate positive transfer. Several
exercises with negative transfer of training results can be used if special precautions
are taken to prevent their harmful effect.

For instance, maximum strength exercises negatively affect the flexibility of

the corresponding joints as a result of which, range of motion and the entire
performance can be impaired. This side effect of maximum strength exercises should
be taken into account when designing the training program. Appropriate stretching
and flexibility exercises should be included to counter the negative effects. An

19
example of positive motor ability transfer can be taken from the practice of top-level
Danish soccer players.

Case study. Three groups of soccer players performed various types of strength
training three times a week during three off-season months. The first group
performed quadriceps exercises with high resistance and low speed (HR-group);
the second group performed the same exercises with low resistance and higher
speed (LR-group); the third group performed soccer-specific kicking exercises
with resistance on a pulley machine (Kick-group). Basic strength of the
quadriceps muscles was evaluated in high resistance movement while specific
strength was evaluated by measuring ball velocity after a kick.

The training program resulted in a remarkable increase in basic strength and a

negligible gain in kick performance in the HR-group, a slight increase in basic
strength and a modest gain in kick velocity in the LR-group, and no basic
strength gains but the greatest improvement in kick performance in the Kick-
group (Figure 1.4). Thus, the high resistance strength training improved players'
basic strength but didn’t provide positive transfer of this quality to soccer-
specific strength. Low resistance and high speed strength exercises enabled this
transfer to a certain extent. Finally, specific kicking exercises didn’t affect basic
strength, but thanks to high positive transfer, brought about great improvement
in kicking performance (Bangsbo, 1994).

20
 30
HR-group
Gain of the basic strength,%
25 LR-group
Kick-group
20

15

10

0
0 5 10 15 20 25 30
Gain of the ball velocity,%

Figure 1.4. Strength gains after three months of fitness training for soccer
players: Y axis - basic quadriceps strength,
X axis -soccer- specific strength evaluated by ball velocity
after the kick (adapted from Bangsbo, 1994)

Transfer of technical skills. The principal factor limiting technical skill transfer is the
neuro-muscular specificity of each sport-specific technique. To maximize positive
skill transfer, the exercise should be closely matched to sport-specific coordination
demands. This is why a relatively small circle of exercises provides positive transfer
(i.e. positive effects) for movement technique improvement. Table 1.6 presents
generalized situations in which positive and negative skill transfer occurs.

21
 Table 1.6
Several types of skill transfer in regard to exercising

Type of technical Typical approaches and/or Example from sport practice

skill transfer exercises
High positive Accentuation of a certain
transfer technical element or detail
within the whole movement
pattern
Low or medium Simulation of sport-specific
positive transfer movements and technical
elements on specially designed
training machines and/or
devices
No transfer Any exercises not similar to
the main exercise in terms of
neuro-muscular coordination
Negative transfer Drills similar in several
kinematic characteristics but
very different in neuro-
muscular coordination
Maximal stride rate
facilitation during downhill
running
Accentuation of the “elbow
up” arm position when
working on a swim stroke
Simulation of the javelin
throw on an indoor inertia
device
Simulation of figure skating
jumps in a gym with
additional support and
assistance
Bench press and bench row
exercises performed by
runners, rowers, swimmers
etc.
Throwing an excessively
weighted javelin or discus
Paddling in a canoe with
excessive boat resistance

The general rule of positive transfer is to employ exercises highly similar to

the main exercise in terms of neuro-muscular coordination. Usually these exercises
can be designed by specifically modifying or accentuating some technical detail,
element and/or sport specific demand. One of the suitable approaches in making such
modifications is to artificially lighten or weight the main exercise. This is particularly
popular in creating what are called velocity assisted and velocity resisted exercises
that facilitate greater movement velocity or, contrarily, require the application of
greater effort in the usual motor task (see Maglischo, 1992).

The designing of original training devices and specially modified exercises is

traditionally assigned to coaches and sport scientists. Very often these innovations are

22
intended to stimulate specific motor abilities within a sport-specific coordination
structure. Usually the problem is to get the desirable effect without diminishing the
movement technique.

For example, weighting the javelin allows athletes to obtain higher force but
can destroy movement technique if the javelin weight is excessive. On the other hand,
positive skill transfer is achieved by any kind of movement facilitators that artificially
simplify, but do not distort technique. The rowing training machine “Concept”, for
instance, allows athletes to develop sport specific muscle endurance when the motor
task is substantially simplified (no interaction with water, standard work conditions)
with the same coordination.

Athletes’ preparation contains a wide spectrum of exercises that improve

muscle capability and do not affect technical skill. This refers to all fitness exercises
performed on non-sport specific training machines. Because they have no neuro-
muscular similarity to the main competitive exercise, these exercises have no skill
transfer and, therefore, are neutral in terms of movement technique. Another type of
exercise may be similar to the competitive exercise except for serious discrepancies
that have been inserted in the neuro-coordination movement pattern. Negative skill
transfer is a very probable outcome of such drills. For instance, extensive paddling in
a canoe or kayak with excessive boat resistance can stimulate specific strength
endurance but impinges dramatically on movement technique.

Inquisitive readers looking for more detailed information on transfer of motor

and technical abilities are referred to a recent book by Bondarchuk (2007) where both
theoretical and practical findings are presented.

1.2.3 Accommodation

Two closely connected features characterize accommodation, an indispensable

component of training induced adaptation:
- an increase in work potential, and
- a decrease in reaction to the physical load being applied.

23
 The increase in work potential can be characterized by sport-specific
indicators like the results of all-out performance, speed at anaerobic threshold in
endurance sports, etc. A constant physical load can be attained by examining athletes
on an ergometer or by testing them at a predetermined level of speed or power. Both
situations can be shown in the example of a one-season follow-up of world-class
kayakers.

Case study. A group of nine qualified kayakers was followed up over a one
season preparation. An incremental test on the water (4 times 1000-m) was
performed to determine the anaerobic threshold velocity. In addition, they
performed a standard 1000-m paddling test at a predetermined speed
corresponding to medium intensity (the speed was programmed by the lead
motorboat). Blood samples were taken after the test. Graphs of the results
show a considerable increase in anaerobic threshold velocity in all athletes and
a similar decrease in blood lactate accumulation from paddling at a constant
velocity (Figure 1.5).

9. 0.
3 7

.8 .0
3 6

7. 0.
3 5

6. 0.
3 4

.5 .0
3 3
October December February April June

Figure 1.5. The annual trend of anaerobic threshold velocity (solid line) and
blood lactate accumulation after a 1000-m performance at a
predetermined velocity (dash line) in qualified kayakers.

24
 This example demonstrates that the accommodation process can be monitored
by means of tests for athletes at both maximal and standard efforts. This approach can
also be utilized in non-measurable sports, such as team sports, where the standard
load can be programmed by a specific combination of sport-specific elements at a
fixed frequency and range of motion.

The accommodation process has many subjective indicators. With increased

work potential athletes report greater “freedom of movement”, improved breathing
during extensive work, better muscle relaxation, enhancement of sport-specific
feelings like “feel for the water” in aquatic sports, “feel for the ice” in skating, etc.
All these subjective estimates are very important for both coach and athlete; it is
desirable to note them in the athlete’s diary and the coach’s logbook.

In conclusion, the training related principles of adaptation can be presented in

the following logical sequence:
- Training at appropriate workloads evokes desirable reactions in athletes
(principle of stimulus magnitude);
- These reactions induce an adjustment process, that results in increased work
potential and more economic reactions to constant workloads (principle of
accommodation);
- An increased work potential is utilized in sports performance in accordance
with the training results that are transferred from various exercises to the
main competitive activity (principle of specificity).
Exercises that interfere with this linkage lower the training effect, and the higher the
athlete's level, the greater will be impairment of the training effect.

1.3. The supercompensation principle and its application to practice

For a long time, both the theory and practice of sports training has sought a
comprehensive, consistent explanation of how athletes' fitness and preparedness
improve. In other words, the principal question was how sports training elicits gains
in athletes' work capability. One of the first scientifically based answers to this
question was offered in the mid 1950s by Soviet professor of biochemistry Yakovlev

25
(1977), who reported on the cycle of supercompensation after a single workout. This
phenomenon was enthusiastically embraced by sport theorists who tried to explain
medium- and long-term training effects based on the supercompensation cycle.
Further investigations and especially practical experience from high-performance
training, revealed many limitations in applying this principle to high-performance
training. Despite this, the principle of supercompensation has again gained respect in
interpreting and understanding training.

1.3.1. Supercompensation cycle following a single load

The phenomenon of supercompensation is based on the interaction between

load and recovery. The supercompensation cycle is started by the physical load, which
serves as a stimulus for reaction (Figure 1.6). The single load causes fatigue and acute
reduction of the athlete's work capability. This corresponds to the first phase of the
cycle. The second phase is characterized by a pronounced process of recovery.
Consequently, the athlete’s work capability increases and reaches the pre-load level at
the end of this phase. Afterwards, work capability continues to increase, surpassing
the previous level and achieving the climax, which corresponds to the
supercompensation phase. In the next phase work capability returns to the pre-load
level.

This load-recovery pattern was proven many times using examples of

exhaustion and the restoration of biochemical substances such as glycogen or creatine
phosphate. Coaches using sport-specific tests can also detect an increased level of
fitness within the supercompensation phase. Following the supercompensation theory,
several training concepts were elaborated upon that proposed planning workout
sequences in accordance with the supercompensation phases after the preceding
workout. This load summation in a workout series is a matter of special consideration.

26
 Load

Phases
Fatigue

Recovery Super- Return to pre-load

compensation level

Figure 1.6. The supercompensation cycle after a single load (based on

Yakovlev, 1977)

1.3.2. Summation of several loads within a workout series

The initial interpretation of the supercompensation theory postulated a training

design in which each new workout is performed during the phase of increased work
capabilities after the preceding workout. Therefore, each workout causes a certain
gain in the athlete’s work capability. As a result of summation of a number of these
gains, the athlete's fitness level constantly increases (Figure 1.7-A).

If a subsequent workout corresponds to the fourth phase of the

supercompensation cycle, when work capability returns to pre-load level, the gain
evoked by the preceding load is not exploited and the fitness level doesn’t rise (1.7-
B). If each consequent load in the workout series is performed in the second phase,
when recovery is still not complete, the athlete doesn’t attain the pre-load level of
work capability. As a result, fatigue accumulates and the fitness level decreases (1.7-
C).

27
 Supercompensation phases
A
Fitness
Load level

Recovery
Fatigue

B Supercompensation phases

Fitness
level

Fitness
level

Figure 1.7. Summation of a number of training loads followed by

supercompensation cycles.
A - each workout is executed in the supercompensation phase which
produces an increase in fitness levels;
B - each workout is located after the supercompensation phase and
the fitness level doesn’t change;
C – each workout is done prior the supercompensation phase and the
fitness level decreases

When these training load summations were first published, the guidelines for
coaching seemed very simple and comprehensive: workouts should be planned
exclusively according to the supercompensation phases and fitness improvement
would be guaranteed. However, it did not take long before coaches and scientists
noted serious contradictions between the proposed “optimal” design and actual
practice in high-performance training. The problem was in the duration of the
supercompensation cycle.

28
 It was found that the fatigue and recovery phases effect following a big
workload last two-three days. Thus, following the last supercompensation cycle two,
or a maximum of three workouts a week could be planned. This workout frequency is
acceptable for novices and medium-level athletes but not in high-performance training
where athletes perform 6-12 workouts weekly. Some coaches tried to modify their
training plans according to the theoretically favorable model, but were quickly
disappointed by the results of their attempts.

Of course, the necessity to wait for full recovery after each workout limited
opportunities to attain desirable load levels and reduced coaches' trust in the
theoretical model. Several critical statements indicated that high-performance athletes
are accustomed to many loads and no single workout, even if very intense, will
provide sufficient stimulus to achieve the desirable response. For this, a workout
series with fatigue accumulation should be planned. Consequently, a modified
scheme of the training load summation was offered (Figure 1.8).

Supercompensation
phase
nd
re
st
es
tn
Fi

Time

Figure 1.8. Summation of a number of training loads followed by the

supercompensation phase after a training microcycle and sufficient
recovery (adapted from Matveyev, 1964).

29
 The modified scheme of the training load summation proposes the
accumulation of fatigue induced by several workouts. Full recovery is done when the
total load achieves a certain level of stimulation. This renewed concept corresponds in
general to high-performance sport practice and seems reasonable enough. The main
consequence of the proposed training design is that a number of workouts can be
performed while the athlete is still fatigued.

Moreover, even participation in competition can be planned for athletes who

are not completely rested. This is very relevant to contemporary sport because of the
dramatic increase in the number of competitions during recent decades (see 4.1.3).
Several competitions can not be scheduled for athletes after full recovery and as a
result, athletes perform in them as well as they can. However, special selected
competitions defined as peak-events should be performed by completely rested
athletes exploiting the supercompensation phase.

Let’s summarize the above and see how it can be applied in practice.
• The supercompensation principle is basic to sports training, although it can
not always be realized with regard to each individual workout.
• A training design with low workout frequency, as with novices and medium-
level athletes, can produce the supercompensation phase after a single
workout or a short workout series (two-three sessions).
• For high-performance athletes, a typical load summation requires a long
workout series. Consequently, the total time that high-performance athletes
are in the supercompensation phase is relatively short and the period in which
they are not completely rested is relatively long.
• The supercompensation phase is a desirable state for achieving peak-
performance. Proper training design is necessary to select and prepare for the
times when this state is attained.
• Several competitions can be executed “below optimal load" when athletes do
not reach the supercompensation phase. Consequently, the top performance in
these competitions is usually not attainable.

30
1.4. Specialized principles of sports training

For a long time, sports experts, coaches and experienced athletes have sought
general rules to help them build effective athletic preparation programs. To this end,
basic specialized principles of sports training should highlight the most relevant
aspects and features of coaching and training. During the long period of sports
evolution such principles were proposed and shared first in Eastern Europe
(Matveyev, 1964; Harre, 1973) and later on the West (Dick, 1980; Bompa, 1984;
Yessis, 1987). Since this period, major changes in sports have occurred. Nevertheless,
consistent and comprehensive specialized principles of sports training are necessary
for rational practice. The following principles are presented in an up-to-date author’s
version, namely: specialization, individualization, variety, load interaction, and
cyclical training design.

1.4.1. Specialization

Modern sport demands that athletes be specialized and highly motivated to

attain the main objective of long-term preparation – athletic perfection. At least three
aspects of this specialization can be emphasized:
- specialization in society;
- specialization within different sports;
- specialization within a given specific sport.

Modern society respects and gives an opportunity to make progress in various

branches. Contemporary sport is widely recognized as an indispensable social
phenomenon in the world. This phenomenon exists within a highly specialized sphere
of interests, rules, norms, knowledge and even terminology. All persons involved in
this phenomenon, and particularly high-performance athletes and coaches, carry out
distinct and very specific functions. Historically, high-performance sport developed as
the result of social and functional specialization. Actually, it exists as a highly
specialized branch of human creativity and self-perfection.

31
 The wide variety of sports available allows individuals to select the one in
which their individual interests and ambitions correspond most favorably to their
personal, physical and mental predilections. Unlike common physical education and
recreation, where amateurs engage in different sports for multilateral training,
competitive, and particularly high-performance sport requires concentration on
limited, highly specialized activities.

Today's situation is relatively new. In an earlier stage of Olympic sports

development, athletes were able to combine several sports. Some took part in the
summer Olympics as cyclists and in the winter Olympics as speed skaters. The heroes
of 1900-1924 combined weightlifting and wrestling, rowing and skiing, track and
field and team sports. The natural evolution of competitive sport has eliminated this
universality. The level of mastery needed for successful competition has become a
barrier that only the highly specialized athletes can overcome.

The third aspect of specialization relates to the functional differentiation of

sports events and disciplines within a given sport. This is particularly characteristic
and important for novices and young athletes, who have to select the most appropriate
discipline corresponding to their personal predisposition. An example of such
specialization is a conscious selection of a proper discipline within a track and field
program like running, jumping, throwing etc.

1.4.2. Individualization

Each athlete is an individual with his/her own combination of mental and

physical abilities that dictate the athlete’s development and progress. The coach’s
duty is to take the individual features of every athlete into account. In this regard the
following coaching strategy can be employed:
• Recognize and emphasize individual merits – the athlete’s features that give
him/her advantages over other athletes;
• Recognize and possibly compensate for individual drawbacks - the athlete’s
features that work against him/her in comparison to other athletes;

32
 • Find the appropriate event, discipline or individual style in which the
athlete's specific plus and minus combination will allow him/her to achieve
the best results.

Several of the psycho-physiological characteristics that affect the athlete’s

individuality are presented in Table 1.7.

Table 1.7
Characteristics affecting the athlete’s individual characteristics
(table compiled with Dr. Boris Blumenshtein)

Characteristics High border Low border

Effect caused by High responder – training for
training a certain period causes
remarkable gains
General tolerance to High – the athlete can train
high workloads hard and recover quickly
after high workloads
Motivation Stable and well defined – the
athlete is aware of goals and
complexity of preparation.
Orientation to be a winner.
Self-regulation High – the athlete is able to
correctly perceive situations
and adequately change
his/her behavior and efforts;
emotional control is
sufficient.
Readiness to The athlete is open for
cooperate contact and collaboration
with coach, partners and
other experts; likes “team”
work.
Possibility of High – the athlete is able to
concentration concentrate on a given task
and maintain this level for a
while
Confidence High – the athlete doesn’t
fear high stress in training
and competition; trusts
chosen way, training system
and believes in success.
Low responder – training for a
certain period causes minor
gains
Low – the athlete recovers
slowly after high workloads
and avoids them
Unstable and not clearly
defined – the athlete
sometimes loses readiness to
train hard, is not always
focused on the goal
Low – the athlete does not
always perceive the situation
correctly; can’t adequately
change psycho-physiological
state and emotional control is
limited.
The athlete has serious
limitations in collaboration
with coach, partners etc.;
usually avoids situations
requiring trust in others.
Low –concentration level is
insufficient and unstable, the
athlete can’t focus on a given
task for a long time
Low –the athlete fears high
stress in training and
competition; doubts that
his/her preparation is correct
and successful.

33
 The personal characteristics considered in the above table are relevant for any
sport. The first two items touch on an athlete's general psycho-physiological potential.
The differentiation between “high responder – low responder” dramatically affects the
athlete's personality; usually low responders don’t succeed in their preparation and
can not reach the high-performance sports level. Tolerance for high workloads varies
greatly even among top-level athletes; the best athletes do not always have the highest
level of tolerance for physical stress. In any case, this feature greatly affects the
athlete’s personality and preparation.

Motivation and self-regulation substantially determine the athlete's

psychological status and his/her individual style of behavior. However, these features
can be improved; they can be intentionally modified with the help of mental training
and a specially organized coaching program. Unstable and weak motivation to the
point of low self-regulation can definitely become an insurmountable barrier to sport
perfection.

Readiness to cooperate depends on proper experiences, general intelligence

and psychological features related to intro-extraversion. As a rule, extraverts are more
attentive to external estimations, they are more dependent on social factors and
usually prefer “team” work. Introverts are more oriented towards their own meanings
and experiences, and prefer to work individually. Consequently, extravert athletes
tend to be more cooperative, although introverts can change their behavior to meet
specific situations. Of course, high motivation and self-regulation can increase the
readiness of introverts to cooperate.

1.4.3. Variety

Variety of training stimuli is a result of the adaptation principle. The

accommodation rule states that the more accustomed an athlete is to a stimulus, the
lower the athlete's response is and, consequently, a lower stimulus for progress. Even
common sense dictates an increase in training variety to make a preparation program
more attractive. However, the nature of today's high-performance sport greatly
restricts variety in the training repertory. The source of this limitation is the specificity

34
of training effect, i.e., the particulars of transfer of motor abilities and technical skills.
Therefore, while variety in an athletes’ preparation is desirable and important, it
should be attained within the accepted continuum of means, forms and training
methods.

The ability to find variations within highly specialized preparation is an

element of coaching creativity. However, several approaches to making such
variations can be recommended (Table 1.8).

Table 1.8
Sources of and approaches to enriching the variety of athletes’ preparation

Sources of How to get the variety Examples

variation
Renovation of Change usual rules and Change playing field size,
the exercises conditions. number of players etc.
Employ unusual equipment. Change of the weight of shot,
discus, javelin, boat etc.
Lightening and/or loading the Running downhill, running
exercise uphill, drafting in cycling,
swimming and skating.
Modification of Speed or power variation within Planning incremental
the training a series and in sequential series increases and decreases.
methods Change in the number of Combination of long, medium
repetitions in sequential series and short series within one
Modification of the rest workout.
conditions within and between Inserting low-intensity tasks,
series. diverting activity etc.
Use of massage, stretching,
muscle shaking…
Modification of Variation of the team/crew roster Involve new partners.
the form of Including competion in training. Form competing subgroups,
organization giving bonuses.
Adding other emotional stimulus Invitation of parents,
spectators, experts, media.
Variation of the Competing in non-habitual Event variation within a track
competitive events or disciplines. and field program.
program Competing in other sports. Ski races for rowers, soccer
games for runners or cyclists.
Changes in Enriching the arsenal of recovery Use of massage, hydrotherapy,
recovery means. physiotherapy, mental training
program Adding attractions to days-off Sightseeing tours, picnics,
and vacation programs discothèque, fishing, horse-
back riding, diving etc.

35
 As was already mentioned, exercise innovation is strongly restricted by the
demands of specificity. Nevertheless, force, velocity and endurance requirements can
be purposefully emphasized by means of appropriate measures. For example,
lightening and simplifying an exercise facilitates higher speed, the use of additional
resistance demands the application of greater force, etc. Similarly, modification of
training methods makes it possible to both concentrate on a specific motor ability and
prevent excessive accommodation to familiar exercises. For this purpose all load
components can be varied and modified. This includes intensity (velocity), number of
repetitions, duration and rest intervals within and between series.

Varying the forms of organization give coaches additional possibilities for

rejuvenating their training program. Changing the team or crew roster helps to create
a novelty effect as more experienced athletes can stimulate their partners’ activity and
levels of concentration and attention can be increased. Unusual emotional stimuli can
substantially affect motivation and effort levels. This can be achieved by introducing
competition into routine elements, giving bonuses for best performances, inviting
competitors or spectators for emotional appeal and the media. All these measures are
particularly relevant in the competitive period.

Competition is an obligatory part of preparation. It can be varied in two ways:

participation in additional events or disciplines and competing in other sports.
Competing in additional events or disciplines is particularly popular in swimming and
track and field; it is widely used especially in the preparatory period in order to break
the monotony of routine exercises and to make the program more diversified and
attractive. Competing in other sports is also typical for off-season and early season
preparation. This can be associated with a general fitness program and tailored to
athletes' individual interests. Another possibility is the use of trials in other sports for
general fitness examinations. For example, long distance running and skiing trials are
very popular among athletes from team, combat and endurance sports. Free weight
strength exams, like squats, power clean, bench press and bench row are also widely
used in different sports.

36
 It is important to note that applying the variety principle can differ according
to the situation. The factors affecting its application are sport specificity, the athlete’s
age, gender and experience, team or club finances and other considerations. Risk and
safety factors should also be taken into account.

1.4.4. Load interaction

Generally speaking, the training process can be expressed as a sequence of

workloads. The athletes response to several single workouts is determined by the
following factors:
- the influence of the specific workout,
- the interaction of this influence with that of preceding workouts.

Both are determined by the athlete’s sensitivity to the workloads that he performs.
The fact to be emphasized regarding systematic training is that no single workout has
a separate effect on the athlete since it always interacts with preceding workloads.
Consequently, the present specialized principle of sport training postulates that each
load, which is performed in a series with other loads, interacts with them. Its effect
depends on the influence of the preceding workouts and conditions the influence of
succeeding workouts. This load interaction is of great importance both for planning
training and training analysis. The possible types of load interaction are considered in
Table 1.9.

37
 Table 1.9
Different types and examples of training load interaction

Types of Definition of interaction Examples

interaction
Positive load The load is added on to the A series of workouts with
summation preceding load of a compatible appropriate recovery breaks is
modality and increases the planned to attain desirable load
accumulated training effect accumulation
Positive – The load facilitates recovery A small load aerobic workout
recovery after the preceding workouts. enhances recovery after a highly
facilitation intense strength or anaerobic
endurance workout.
Neutral The preceding load doesn’t The subsequent workout is
interaction affect the subsequent workout performed after a long recovery;
influence of the preceding load
is negligible
Negative – The subsequent load is added to A series of high load workouts
excessive the previous ones and causes can cause chronic fatigue; high
overloading excessive exhaustion motivation in this workout
series can be excessively tiring
Negative – The subsequent load is not An exhausting endurance
there is compatible with preceding one; workload aggravates recovery
response its influence worsens the after a preceding workout for
deterioration athlete’s response and adaptation muscle hypertrophy, eliminating
its effect

The importance of load interaction can not be underestimated. It determines

the outcome of the adaptation process as a whole, and therefore has an immediate
influence on the effectiveness of the athlete’s preparation. The importance and
complexity of this problem is particularly important for high-performance athletes
who usually execute 7-11 workouts a week. This means that each workout is
superimposed on the effects of the previous workload. Moreover, even a single
workout in certain sports can affect the combination of exercises to be used for
different training modalities. The combination can exploit positive interactions of
different loads. Sometimes training design ignores this factor and negative load
interaction makes the athlete’s efforts useless. Of course, the mechanisms of different

38
load interactions are very complicated. Nevertheless, in general, this factor can and
should be taken into account.

1.4.5. Cyclical training design

This principle concerns the periodic cycles in athletes’ training. Over a long
period, many components of long-term training repeat and return periodically. This
order of structuring a training program is called periodization. At least four major
factors determine the periodic changes in the character and content of training:

a) Cyclical nature of nature. Exogenous rhythms are among the fundamentals

of organic life; seasons change as does day and night, determining all
biological activities. Months and weeks naturally divide social and economic
life into historical and traditional cycles that are incorporated into general life;
the weekly vacation rhythm, for instance, is fixed throughout life. There is no
doubt, then, that all biological, social and industrial activities are subordinated
to exogenous rhythms of nature. It would be strange if sport were an
exception.

b) Adaptation as a general law. As has already been stated, the law of

adaptation determines athletes' training in general. Following this law, athletes
should prevent excessive accommodation to habitual loads. Accustomed-to
stimuli lose their effectiveness; in order to regenerate their adaptability,
athletes should have training programs and exercise regimes that change
periodically. In other words, excessively stabilized and fixed training
programs lead athletes to an adaptation barrier where they are forced to
dramatically increase the magnitude of their habitual workloads to obtain the
same results. From this viewpoint, periodic change of the training program is a
consequence of the law of adaptation.

c) Sharing main tasks. Serious training in any sport is characterized by

complexity, diversity and variety; the main training tasks related to the
development of general and sport specific motor abilities, technical and

39
 tactical skills, may be enormous in terms of magnitude and numbers.
Obviously, all these tasks should be systematized and shared in time.

It is well known, for instance, that certain technical skills should be

based on the appropriate motor ability level. Accordingly, some basic
work precedes more specific technical mastery; competition links these
two and produces training cycles. Periodically repeating such cycles
allows athletes to accomplish these tasks successfully. Consequently,
cyclic training design is the only possible way to provide an effective
way to share main tasks.

d) Competition schedule. Each athlete’s preparation is focused on certain

competitions which are held periodically. National and international sports
federations as well as the International Olympic Committee oversee the
frequency and timing of competitions. A typical schedule of competitions
includes domestic and regional trials, national and international events, like
continental and world cups and championships. Thus, the schedule strongly
determines the apexes of the athlete’s preparation and, consequently, periodic
changes in the training program. A prominent example of this can be found in
the Olympic Games. The quadrennial cycle of Olympic preparation is
considered by National Olympic Committees as the most important periodic
unit in the athlete’s long-term preparation.

All of the above shows that periodic training units or so-called training cycles
should form the basis for planning and analysis. Consequently, cyclical training
design is one of the specialized principles of athletic training. The periodic training
units were defined and utilized some time ago. One of the first systematic
presentations of training cycles was done in the mid-1960s by Prof. Matveyev of the
USSR (Matveyev, 1964, 1981). The basic principles laid out then remain relevant and
useful to this day. Despite the variety of different sports, disciplines and events,
periodic training units are used everywhere, even though several terms have been
confused and used in conflicting manners. Up-to-date specifications of periodic
training units are presented in Table 1.10.

40
 Table 1.10
Hierarchy and duration of periodic training units

Time duration Training unit

Four years – period between Olympic Quadrennial (Olympic) cycle
Games
One year or a number of months Macrocycle ,
may be annual cycle
A number of months as a part of the Training period
macrocycle
A number of weeks Mesocycle
One week or a number of days Microcycle
A number of hours (usually not more Workout or training session
than three)
A number of minutes Training exercise

It is worth noting that all of the training units relate directly to appropriate
parts of the planning, where the training program, as the final product of this process,
is structured on the basis of the cyclic principle of training design.

Summary

Athletes’ training is the primary component of athletic preparation that also

includes competing and recovery. The athletic preparation contains physical,
technical, tactical, psychological and intellectual preparations, which have their own
tasks and particulars. The basic terms and concepts necessary for analysis and
planning, i.e., goals, content, means and methods of training, were considered and
commented on in this chapter.

The training related principles of adaptation elucidate the fundamental

process of the athlete’s adjustment to training workloads. To recapitulate, three
general factors - stimulus magnitude, exercise specificity and the athlete’s
accommodation – determine the responses to training and adaptation. The stimulus
magnitude is regulated by training volume, training intensity and exercise novelty.

41
These three load components are particularly important in light of the overload
principle, which postulates that fitness gains require that the stimulus magnitude
exceed the accustomed to level.

The specificity principle of training adaptation, highlights the transfer of

training results from one task (auxiliary exercise) to another (main exercise). There is
training transfer of technical skills that is extremely important for movement
perfection, and training transfer of motor abilities that determines the effect of any
fitness program. Accommodation, as a principle of training adaptation, deals with the
increase in work potential, where the athlete achieves higher levels of sports
performance and there is a decrease in the athlete’s reactions to a constant physical
load, enabling them to deal with standard workloads more economically.

The supercompensation cycle as the most comprehensive mechanism of

athletic fitness improvement, elucidates the training process in light of the interaction
between load, fatigue and recovery. The supercompensation principle was developed
with regard to a single workout and to a workout series. According to this principle,
the single load or sum of several loads evoke a phase of fatigue and recovery with a
subsequent phase of increased work potential (supercompensation phase), which can
be exploited for the introduction of a new stimulus and to prepare for the next step in
the progression. Despite a number of limitations and provisos, the supercompensation
principle remains as the basic one in training theory.

An updated version of the specialized principles of sports training were also

presented. They include: (1) the principle of specialization which relates to social
aspects, selection of a specific sport for further perfection, and the determination of
event-specific priorities; (2) the principle of individualization that refers to the
psycho-physiological features of athletes; (3) the principle of variety that deals with
sources and characteristics of training stimuli variation; (4) the principle of load
interaction that relates to positive, neutral and negative impacts within contiguous
workouts; and (5) the principle of cyclical training design that corresponds to and
supports the general idea of training periodization.

42
References for Chapter 1

Bangsbo, J. (1994). Fitness training in football - a scientific approach. Bagsvaerd:

HO and Storm.
Bompa, T. (1984). Theory and methodology of training – The key to athletic
performance. Boca Raton, FL: Kendall/Hunt.
Bompa, T. (1999). Periodization: Theory and methodology of training (4th
ed.). Champaign, IL: Human Kinetics.
Bondarchuk, A. (2007). Transfer of training in sports. Michigan: Ultimate
Athlete Concepts Publisher.
Dick, F. (1980). Sport training principles. London: Lepus Books.
Harre, D. (Ed.). (1973). Trainingslehre. Berlin: Sportverlag
Harre, D. (Ed.). (1982). Principles of sport training. Berlin: Sportverlag
Jakovlev, N.N. (1977). Sportbiochemie. Leipzig: Barth Verlag.
Maglischo, E.W. (1992). Swimming even faster. Mountain View,: California:
Mayfield Publishing Company.
Matveyev, L.P. (1964). Problem of periodization in sports training. Moscow:
Fizkultura i Sport.
Matveyev, L.P. (1981). Fundamentals of sports training. Moscow: Progress
Publishers.
Selye, H. (1950). The physiology and pathology of exposure to stress. Montreal:
Medical Publisher
Viru, A.( 1995). Adaptation in sports training. Boca Raton: CRC Press; 1995.
Yessis, M., with Trubo, R. (1987). Secrets of Soviet Sports Fitness and Training.
New York: Arbor House.
Zatsiorsky, V. M. (1995). Science and practice of strength training. Champaign, IL:
Human Kinetics.

43
 Chapter 2

Oxana Grishuk and Evgeny Platov

two-time Olympic champions in Ice Dancing, Figure Skating,

Russia

44
 Chapter 2
Training effects

The outcomes of training sessions are known as training effects, which are the
athlete’s short-term and long-term responses to training loads. The effects are the
focus of special interest among coaches and athletes, who should know the desired
effects from a given workout, training cycle, or more prolonged periods of training.
This chapter is intended to summarize the concepts of training effects and to consider
them for a better understanding and more conscious planning and control of training.

2.1. Training effects: General overview

Training effects differ in terms of work duration and the consequences

produced upon completing the training. The types and characteristics of training
effects are presented in the following table (2.1).

45
 Table 2.1
The training effects (based on Zatsiorsky, 1995)

Types Definition Examples

Acute Changes in body condition that
effect occur during the exercise
Immediate Changes in body state resulting
effect from a single workout and/or
single training day
Cumulative Changes in body state and level
effect of motor/technical abilities
resulting from a series of
workouts
Delayed Changes in body state and level
effect of motor/technical abilities
obtained over a given time
period after a specific training
program
Residual Retention of changes in body
effect state and motor abilities after
cessation of training for a
specific time period
Heart rate increase, blood
lactate accumulation, power
reduction during exercise due
to fatigue etc.
Increase in resting heart rate,
urea and/or CPK level in blood;
change in grip force, vertical
jump, etc.
Maximum oxygen uptake
and/or anaerobic threshold
increases, gains in strength,
endurance etc., and a gain in
peak performance
Gain in explosive strength two
weeks after cessation of a
highly concentrated power
training program
Retention of an increased level
of maximum strength a month
after cessation of the specialized
training program

Training effects are characterized by (a) the athlete’s responses to workloads, (b)
changes in the athlete’s condition induced by training (work capacity, economization
of body response, etc.), and (c) gains in sport-specific indicators (performance
results, personal achievements) caused by training. The relationships between
different types of training effects are presented in Figure 2.1. The main relationships
are as follows:

1) The acute effects from several exercises form the immediate training
effect of a single workout or training day;
2) The immediate training effects from a series of workouts join together to
produce a cumulative training effect;

46
 3) The cumulative training effect determines the athlete’s preparedness
and athletic performance. In addition, there are two specific subtypes:
4) Delayed training effects, which occur because of delayed transformation
of the training stimuli into the performance; and
5) Residual training effects which refer to the period during which increased
physical ability remains close to the level attained immediately after
cessation of specific training.

TRAINING EFFECTS DETERMINING FACTORS

Acute effect of
the exercise Summation of a number of acute
effects within the workout

Immediate
training effect Summation and interaction of
the several immediate effects
within training cycle
Cumulative
training effect
Temporal delay of the cumulative
effect transformation
Delayed
training effect Retention of the achieved
cumulative effect beyond
certain time period
Residual
training effect

Figure 2.1. Interaction of training effects and their determining factors.

In this chapter, the interactions between training effects are addressed. Later
in the text there will be a more detailed discussion of each individual effect.

2.2. Acute training effect

As already mentioned, acute training effects are the changes in an athlete’s

condition that occur when performing a certain physical activity. Acute effects can be
measured two ways:
1) By training workload (number of repetitions, mileage, number of lifts, bouts,
jumps, throws, etc.) targeting sport-specific abilities;

47
 2) By physiological variables that characterize the athlete’s response to the
workloads such as blood lactate (BL) levels, heart rate (HR), blood pressure,
galvanic skin response (GSR), rate of perceived exertion (RPE) e.g. according
to the Borg scale (Borg, 1973), change in body temperature, sweating
intensity, and/or oxygen uptake (in lab conditions).

The first group of measurements has been used widely over the years, especially
in sports that lend themselves to measurement, although they have also been favored
in non-measurable sports as well. The second group of indicators needs appropriate
instruments (e.g. Polar watch, BL monitors etc.) which have become increasingly
popular among practitioners of many sports. On-line monitoring of the athlete’s
condition offers coaches more accurate control of acute training effects. These
advanced technologies facilitate regulation of physical load levels based on HR and
BL, and emotional stress by means of GSR and RPE.

2.2.1. Acute training effect assessed by sport-specific indicators.

Monitoring of sport-specific characteristics allows coaches to regulate the dose-

response ratio and facilitates attainment of the desired acute training effect. For
example, recording speed or performance time is extremely important in exercises for
developing maximal speed. An optimal dose in such workouts is conditional
depending on the number of repetitions (runs, swims, bouts etc.) performed at a
velocity that approaches individual's maximum.

Case study. A team of experienced soccer players performed typical exercises for
maximum speed improvement: ten repetitions of 20-m dribbling with five ball-
touches performed at maximum speed, with inter-bout rest intervals at 1.5 min. The
best average performance was achieved on the third repetition; near peak-
performance level was maintained until the 7th repetition (Figure 2.2). Other bouts
were slower by more than 0.4 s (10 % range). This means that the planned amount
for the whole team was excessive. The individual dosage should vary between six
and eight repetitions based on the performance results. (Mark Tunis, 2005, personal
communication).

48
 excessive dose

3.8
optimal dose
3.7
Performance time, s

3.6
3.5
3.4
3.3
3.2
3.1
3
1 2 3 4 5 6 7 8 9 10
Repetition number

Figure 2.2. Performance trend in a maximum speed interval series by qualified

soccer players (Mark Tunis, personal communication, 2004)

Another example of how sport-specific information makes it possible to find

the optimal acute effect can be illustrated in endurance training. The acute effect of
prolonged endurance exercises can be controlled by monitoring average velocity and
movement rate during performance. Coaches usually prescribe the speeds that
athletes should maintain throughout the exercise. Real-time indication of the
movement rate facilitates recognition of early, admissible and excessive fatigue and
based on these data, the desired acute effect can be determined. Let’s consider the
possible relations between velocity and movement rate (MR) resulting from acute
effect regulation (Table 2.3.)

49
 Table 2.3
Acute training effect assessed by speed and movement rate (MR) during an
endurance workout

Phase Relations between speed and MR Comments

Stable Maintaining speed and MR at the same Stable movement technique.
performance level This work duration is suitable
for interval training
Moderate Velocity is maintained at the same level Such work is suitable for aerobic
fatigue - MR increases slightly endurance training
High fatigue Velocity is maintained at the same level Such work is suitable for
- MR increases substantially anaerobic and mixed training
Excessive Velocity decreases, MR increases or Not suitable for any training goal
fatigue decreases

It is known that continuous work at a constant speed can be subdivided into

four phases (Farfel, 1976). The first phase is the most prolonged since during this
phase the athlete maintains the planned velocity and a stable MR that indicates the
usual technical pattern. This phase can last one hour and even more, if the work
intensity is below the anaerobic threshold. It can continue for 15-40 min when
intensity is at the anaerobic threshold level (marathon racers can maintain such an
intensity longer). However, when the exercise intensity surpasses the anaerobic
threshold, the duration of this phase shortens.

The second phase is characterized by maintenance of velocity at a stable level

and a moderate increase in MR. This pattern indicates a reduction of force application
that is compensated for by an appropriate increase in movement frequency. Duration
of this phase can vary from 30 s to 3-5 min and depends on exercise intensity. This
phase can be effectively exploited in exercises to enhance aerobic endurance. In this
case athletes approach the anaerobic threshold level, thus stimulating an increase in
“aerobic velocity”.

The third phase is characterized by speed (velocity) maintenance that is

provided for by a pronounced and excessive increase of MR. This response indicates
a drastic reduction of force application, which is compensated for by higher

50
movement frequency and often by technique changes. Usually this phase leads to a
dramatic activation of anaerobic metabolism as well as to blood lactate accumulation.
Its duration usually varies from 30-60 s. This phase is not desirable in aerobic
endurance workouts because it activates anaerobic metabolism and has a detremental
effect on the preceding aerobic work. However, this phase can be exploited in
aerobic-anaerobic exercises, where the terminal blood lactate increase can be
desirable and planned.

The fourth phase indicates the athlete's inability to sustain his previous speed
despite extreme efforts. A MR increase indicates a further attempt to prevent the
speed decrease. In addition, a MR reduction indicates failure at such an attempt. This
phase of excessive fatigue should be prevented and, as a rule, excluded from training
and competitive practice.

2.2.2. Acute training effect assessed by psycho-physiological variables.

Monitoring psycho-physiological variables makes it possible to control

physical and emotional stress levels and, simultaneously, attain the desirable acute
training effect. HR and BL monitors are widely used instruments that help to
effectively monitor metabolic levels of performed workloads.

Case study. A highly-trained kayaker performed progressive interval training:

three series of three bouts of 1min work and 1 min rest. Recovery intervals
between series were 5 min. Workload increase was regulated by stroke rate,
which was measured by the coach, the acute training effect was assessed by heart
rate that was recorded constantly, and blood lactate that was taken during the third
minute after each series (Figure 2.3.). The data revealed that physical stress
increased progressively during the exercise and reached the level that indicates
pronounced mobilization of anaerobic energy supply, as was planned. In addition,
load regulation during exercise was effective enough so that the athlete was able
to attain incrementally increased responses (Issurin, Timofeev and Zemliakov,
1989).

51
 Work Rest Work Rest Work Rest

12
200

Blood Lactate, mM
10
180
La

Heart Rate, 1/min

160

8
HR
140

6
120

4
5 10 15 20 25 30
Time, min

Figure 2.3. Acute effect of intermittent exercise in kayaking: 3- 60 s repetitions

with 60 s rest: For a progressive load there were three series with 5
min. recovery intervals. The acute effect was assessed by heart rate
and blood lactate accumulation (based on Issurin, Timofeev and
Zemliakov, 1989).

Unlike conditioning training in which athletes focus on developing their motor

abilities, technical and techno-tactical workouts often elicit emotional strain that
produces a specific acute effect. The universal practical approach to assessing
emotional tension is based on the measurement of Galvanic Skin Response (GSR).
Ordinary GSR levels are very individualized. Emotional excitation causes a decrease
in GSR value while an increase indicates emotional fatigue that is typical of
prolonged strenuous workouts. Therefore, tasks requiring high excitation (maximal
speed bouts, explosive efforts etc.) can be effectively monitored by means of GSR.

Case study. GSR values were measured in highly qualified basketball players
during a stressful workout. Emotional tension increased progressively during
warm-up and the performance of techno-tactical drills as reflected in a decrease of
GSR (Figure 2.3). The training game (1st half) elicited maximal emotional tension
that decreased during the break and increased again at the beginning of the 2nd

52
 half. However, this high level of emotional excitation was not maintained until
completion of the game since GSR increases indicated pronounced emotional
fatigue. The cooling down period caused a further decrease in emotional tension
that reached ordinary levels at the end of the workout. It can be hypothesized that
the acute training effect of such a workout could have been higher if the coach had
been able to maintain emotional excitation near maximum (for this game level) for
a more prolonged period (Dr. Boris Blumenshtein, personal communication,
2004).

GSR
Low
emotional High
tension values
Ordinary
state

Medium
Medium
emotional
values
tension

High
emotional Low
tension values
Break

Warm-up Techno- Game Game Cooling

tactical 1st half 2nd half down
drills

Figure 2.4. Trend of GSR as an indicator of emotional tension during a stressful

workout of basketball players (Dr. Boris Blumenshtein, 2004, personal
communication)

2.2.3. Programming of acute training effects.

Are acute training effects really manageable? In other words, are athletes’
responses to a workout predictable and controllable? The answer is – not always and
not completely. The question that follows is, how can we make athletes’ responses

53
more predictable? It is obvious that complete control in each workout is presently
unobtainable, but some progress in this direction is desirable and possible. Very often
coaches think that experienced athletes do not need special task clarification prior to
performance or in post-exercise evaluation. Athletes do not always receive brief but
clear hints during exercise that can stimulate their motor output. However,
formulating the goals and the systematic exchange of information with the athlete (a
‘programming algorithm’) facilitate the attainment of desirable acute training effects.
An example of such programming is presented in Table 2.4.

Table 2.4
Programming the acute training effect

Operation Example Remark

Exercise Goal setting Developing maximum speed
Determining Work-rest ratio, number of
performance repetitions and sets, speed
conditions regime, rest conditions
Focusing on specific Targeted movement rate,
(individual) demands technical and/or tactical tasks
Performance control Visual and instrument control,
performance correction,
motivation
Self-reporting The athlete tests his/her
performance reserves
Evaluation The responses to demands,
individual remarks
This is the most important
exercise in a workout
Short and clear explanation.
Objective, measurable
indicators are desirable
Demands of special
importance are emphasized
Giving the most important
information that affects
ongoing performance
This operation is not always
necessary
Positive emotional
conclusion is desirable

Acute effect programming assumes a number of operations that specify the

goals, performance conditions, specific demands, performance control and post-
exercise evaluation. The initial operation is goal setting. The exercise goal should be
clearly and briefly transmitted to athletes since it is likely that the athletes will know
the output expected. Relevant performance conditions should be determined and
specified using objective and quantitative indicators like planned velocity, MR,
expected HR etc. It is important to focus athletes on one-two specific demands

54
(athletes can not control more than two demands), which are of special priority for
certain athletes.

For instance, an athlete can be asked to keep in mind some important technical
detail (i.e. effective take-off, or relaxation in the recovery phase), a special tactical
task (i.e. accentuated start, uniform performance) or other sport-specific demand. By
using appropriate instruments (HR monitor, MR indicator, stopper) to monitor the
current performance, coaches can correct the athlete’s behavior and eliminate
mistakes. Timely remarks assist in keeping motivation high for better performance.
Post-exercise self-reports can improve cooperation between the coach and athlete and
encourage the latter’s self-control. The final evaluation should be specific and limited
to one-two sentences. It is likely that this conclusion will have a positive emotional
impact.

2.3. The immediate training effect

As defined above (Table 2.1), the immediate training effect is the change in
body state induced by a single workout and/or by a single training day. The
immediate training effect arises as a result of the summation of acute training effects
from several exercises. As a rule, a single workout and a single work day with high-
performance athletes include one or two dominant training modalities. The reason for
this is that athletes cannot respond to many stimuli acting simultaneously on many
targets. However, training sessions with low-level and medium-level athletes can
include more diverse exercises. Consequently, the immediate training effect can be
more selective when a workout is concentrated on a specific ability, or more complex
and combined if the workloads are aimed in many different directions.

2.3.1. Indicators of the immediate training effect

Evaluation of the immediate training effect is an essential part of the coaching

routine. Usually the coach’s assessment is based on subjective estimation of the
performance, results of several measurements (performance time, HR etc.) and visible
signs of fatigue and readiness for further workouts (Table 2.5).

55
 Table 2.5
Indicators of the immediate training effect

Characteristics Indicators
Total amount (‘volume’) Total mileage, mileage of intense exercises, number of lifts,
of training load per throws, stunts, net-time of playing in team sports, etc.
session/day
The athlete’s subjective Sleep, appetite, general activity, muscle soreness, level of
response fatigue, willingness to train, etc.
Objectively measuring Resting HR after awakening in the morning, results of
the athlete’s response biochemical analyses, (blood urea and CPK in the morning
after a work day), changes in test results (grip force, standing
vertical jump etc.), body weight etc.
The coach’s pedagogical How the executed work corresponded to that training
estimation program: completely corresponds, mostly corresponds, far
from complete, failure of daily program.

Let’s consider the data presented in table 2.5. Sport-specific indicators of the
workloads performed give primary objective information. All measures of the
athlete’s responses have value as feedback on training stimuli. Very often the total
amount of exercises performed (total mileage, number of lifts, throws etc.) gives the
ultimate indication whether the athlete completed the planned workload.

Examination of athletes’ subjective responses is the most readily available,

cheapest and informative way to characterize immediate training effects. The
subjective estimates used most widely usually pertain to sleeping, appetite, general
activity and willingness to train. Muscle soreness is not employed very often for self-
estimation even though it appears very often following big workloads or the
juxtaposition of several workouts. Delayed muscle soreness is particularly strong after
several types of exercises, especially those with a pronounced eccentric component
like downhill running, yielding actions, drop jumps (altitude jumps) etc. Even body
weight trends can provide a relevant indication, particularly in sports divided into
weight categories.

Several objective variables of athletes' responses have been adopted in

different sports. The most widely used indicators of the immediate training effect are

56
resting HR, blood urea and CPK. Resting HR is one of the simplest and most practical
of the accepted modes of monitoring athletes. Base HR level should be obtained from
a well rested athlete in bed immediately after a night's sleep. When HR corresponds to
the base level or increases less than 6 bpm (beats per minute) this indicates good
recovery but when HR increases more than 6 but less than 10 bpm – it usually reflects
sufficient adaptation but considerable fatigue. A HR increase of 11-16 bpm indicates
a high level of fatigue; and an increase of more than 16 bpm shows excessive fatigue
and should serve as an alarm signal.

Blood urea and creatine phosphokinase (CPK) are usually measured in blood
samples taken from athletes before breakfast and after 12 hours of fasting. Blood urea
is used to estimate metabolic fatigue and metabolic recovery. It serves as an indicator
of protein metabolism and increases particularly after long-duration endurance
exercises or highly intense strength workloads (Viru & Viru, 2001).

For a long time, especially in endurance sports, this indicator was used, to
prevent overtraining. CPK as a blood enzyme reflects the level of muscle tissue
breakdown, which is particularly suitable for combat sports and explosive strength
exercises such as throws and jumps. On the other hand, the considerable damage of
muscle fibers that occurs during marathon running, also causes an increase in CPK
level (Wilmore & Costill, 1993). Compared with other indicators, CPK is extremely
variable and its levels after highly intense or combat exercises, can reach three to four
times the base values.

Besides the above-mentioned physiological indicators, there are a number of

variables that indicate the athlete’s response in regard to the neuro-physiological and
sensory systems. For example, time reproduction and force differentiation can be
measured to evaluate neuro-physiological reactions induced by training that includes
learning and perfection of technical skills, especially those that require great
coordination.

The coach’s pedagogical estimation is the last but not the least important for
evaluating the immediate training effect.

57
2.3.2. Monitoring the immediate training effect

Employing objective scientific indicators facilitates better evaluation and

control of immediate training effects. At the same time, the use of simple, practical
indicators also can improve the quality of training (Table 2.6).

Table 2.6
Four-component scale for monitoring immediate training effects

Component Points Clarification of evaluating state

Resting HR after 4 HR increases 0-6 bpm
night's sleep 3 HR increases 7-10 bpm
2 HR increases 11-16 bpm
1 HR increases more than 16 bpm
Fatigue-restoration 4 Full restoration, lack of fatigue
state 3 Sufficient restoration, slightly fatigued
2 Partial restoration, substantial fatigue
1 Poor restoration, very fatigued
Willingness to train 4 Strong willingness to train
3 Medium willingness to train
2 Poor willingness to train
1 Lack of willingness to train
Coach’s estimation of 4 Completely corresponds to daily program
training day 3 Mostly corresponds to daily program
2 Does not correspond enough to daily program
1 Failure of daily program
Total score 4-16 Integrative estimation of training day

Case study. The immediate training effect was monitored during a 20-day training
camp of high-level athletes (canoe-kayak paddlers). It was estimated each day by
means of the four-component scale. Every morning the athletes measured their
resting HR in bed after the night's sleep, then, in the hotel lobby they completed the
self-estimation forms, in which they were asked to evaluate their “fatigue-
restoration state” and “willingness to train”. The coach also gave his integrative
estimation of the previous day's work.

58
 The entire four-component evaluation scale provided a total estimate of the previous
training day. After preliminary instructions the evaluation procedure took one-two
minutes for each athlete. Individual data were plotted on the day-by-day graph. The
graphs of two selected athletes show deviations in their current state in response to
the previous day's work (Figure 2.5). When the total score decreased to the critical
level (indicated by triangles) individual training programs were corrected. The
training camp was followed by an international competition in which all the
participants attained their best performance.

15
14 G.P.
Y.M.
13
Total score, points

12
11

10

9
8

6
0 2 4 6 8 10 12 14 16 18 20
Days of training camp

Figure 2.5. Monitoring the immediate training effects of two athletes (G.P. and
Y.M) during the training camp. Triangles indicate training program
corrections following a drop in total score.

In conclusion, the immediate training effect shows multi-faceted and

multilateral changes in the athlete’s condition. These changes affect their readiness
and sensitivity to ongoing workloads and, correspondingly, determine short-term
training planning.

59
2.4. The cumulative training effect

In terms of competitive sport, the cumulative effect of long-term training is the

primary factor which, to a great extent, determines an athlete's success. The
cumulative training effect can be reflected by two groups of indicators:
- Physiological and biochemical variables, that characterize changes in the
athletes' condition, and
- Variables of sport-specific abilities and athletic performance, that characterize
changes in the athlete’s preparedness
The following section addresses the cumulative training effect assessed separately by
physiological variables and by estimates of several motor abilities.

2.4.1. Improvement rate in physiological variables

Functional limits of different physiological systems cannot be increased to the

same extent. Therefore, various physiological indicators of cumulative training effects
vary within their appropriate range. Table 2.6 summarizes the findings on changes in
the most revealing physiological indicators induced by long-term systematic training.
Of course, cumulative training effects are strongly influenced by the workloads. For
instance, development of maximum strength, typical for weightlifters does not
stimulate an increase of aerobic enzymes and maximal oxygen uptake; conversely,
endurance training does not enlarge muscle mass. Nevertheless, the data displayed
here allow comparing possible changes in physiological functions resulting from
appropriate training.

The most pronounced changes can be attained in aerobic abilities. More

specifically, long-term endurance training can induce an increase in aerobic enzymes
of up to 230% (Volkov, 1986). Similarly, mitochondria count, myoglobin content and
muscle capillarization increase dramatically. As a result, maximum oxygen uptake
can be significantly improved, although data from genetic sports studies indicate that
this measure is strongly controlled by heredity (see 3.1).

60
 Unlike aerobic ability, anaerobic metabolism can be improved to a lesser
extent. This applies to anaerobic enzymes and particularly to peak blood lactate,
whose increase is relatively small even when training is very intense.
Creatinphosphate storage, as an important factor in maximum speed, improves
slightly as a result of endurance training (about 12%) and can be increased greatly by
means of sprint training (up to 42%).

Cardiovascular system measurements strongly determine motor output in both

aerobic and anaerobic exercises. Indeed, maximum cardiac output increases 50-75%
but this improvement is caused by stroke volume increases with almost no relation to
maximal heart rate, which tends to change very little.

Anaerobic enzymes
Peak blood lactate
Creatinphosphate storage
Rate of fat metabolism
Maximum oxygen uptake
Muscle capillaries
Myoglobin
Hemoglobin
Blood volume
Maximum heart rate
Maximum cardiac output
Maximum stroke volume
Aerobic enzymes
Number of mitochondria
Glycogen storage
Muscle fiber size
Relative muscle mass

0 20 40 60 80 100 120
Improvement, %

Figure 2.6. Improvement of different physiological variables induced by long-

term systematic training (based on the data of Volkov,1986; McArdle
et al., 1991; Fox et al.,1993; Wilmore & Costill, 1993)

61
 Pronounced changes also occur in the musculoskeletal system, as muscle mass
increases by 10-40%. Large gender differences exist with regard to this matter (see
3.3.). Muscle fiber size can be increased in a similar proportion, however, the
enlargement of fast and slow fibers is different, with fast fibers having greater
hypertrophy than slow ones (Thorstensson, 1988).

The above data characterize the long-term cumulative training effects of many
years of training. The improvement in physiological variables varies depending on the
age and qualification of athletes. Table 2.7 presents data summarizing seasonal
changes in various indicators. Top-level soccer players and runners do not register
any progress in their physiological capabilities despite very serious professional
preparation. At the same time younger athletes with less previous experience
considerably improve their physiological functions and record more favorable
cumulative training effects.

It is likely that adult elite athletes reach a plateau in their physiological

capabilities and continue preparation near the upper boundaries of their biological
limits. However this doesn’t mean that their cumulative training effect is negligible;
they can enhance their performances thanks to better technique, tactics and mental
benefits. On the other hand, younger and less experienced athletes respond more
effectively to training stimuli and manifest more pronounced physiological progress.

62
 Table 2.7

Seasonal changes in physiological variables in different level athletes

Sample and training Assessed variables and effects Source

span
Professional Brazilian Maximum anaerobic power, anthropometric daSilva et
soccer players (n=20) measurements and body composition didn’t al., 2001
change
Elite junior soccer VO2max, lactate threshold and running economy Helgerud et
players (n=9) improved by 10.7, 15.9 and 6.7% respectively al., 2001
Elite middle- and long Insignificant decrease of VO2max and minor Legaz
distance runners aged increase in athletic performances over a 3-year Arreze et al.,
25.5 yr (n=17) period 2005
Medium level runners VO2max and anaerobic threshold speed Tanaka et
aged 18.5 yr (n=21) improved by 4.1 and 1.94% respectively al., 1984

2.4.2. Improvement of motor abilities

Unlike physiological measures, which require special instrumentation and

skilled personnel, testing of motor abilities can be and is executed as a part of the
training routine by coaches themselves. Changes in the results of motor tests allow
evaluation of cumulative effects of the training programs. The range of changes
induced by training depends on many factors such as age, the athlete’s individual
predisposition and qualifications, training methods and means, but first and foremost,
the range of changes depend on the biological nature of specific abilities.

Example. Imagine an athlete who is striving to improve his maximum speed.

Everyone knows that progress in this fitness component is very limited. Based on
the data presented in Figure 2.7, the major reason for this limitation is low
improvement of the corresponding physiological variables that determine
maximum speed (anaerobic enzymes, creatinphosphate storage, and peak blood
lactate). Moreover, this ability is strongly predisposed by heredity (see 3.1). As a
result, any small progress in speed can be viewed as a major achievement.

63
 The opposite situation exists with regard to muscle endurance, where progress is
due to pronounced changes in aerobic metabolism and in the musculoskeletal
system. Thus, 15-16 years schoolboys can double their performance in pull-ups
after two months of systematic training. The improvement rate in typical aerobic
exercises can be also very impressive thanks to huge increases in aerobic
enzymes, myoglobin mass, number of mitochondria and muscle capillarization. In
addition, large improvements are associated with higher movement economy due
to better energy utilization and better sports technique.

An increase in maximum strength is affected by two general factors:

improvement of the neural mechanisms of muscular control and muscular
hypertrophy. The contribution of these two factors to the cumulative effect of strength
training differs greatly for experienced athletes and novices. The latter can improve
their maximum strength relatively fast thanks to bettering of neural mechanisms and,
simply stated, learning the technique. Qualified athletes improve their strength
mostly at the expense of muscular hypertrophy (Klausen, 1991). On the assumption
that relative muscle mass can be substantially increased (Figure 2.6.), this means that
athletes (even females) can attain remarkable muscle hypertrophy.

Another point to keep in mind is the long-term cumulative effect of explosive

strength training. This ability depends on maximal strength, which can be improved
quite a lot. But it is also affected by maximal speed factors, whose improvement is
very limited. Consequently, improvement of explosive strength is less than for
maximum strength but higher than for maximal speed.

64
 Hand mov. frequency
Maximal
Running 100m speed

1RM - squat
Maximal
strength
1RM - arm curl

Standing long jump Explosive

strength
Standing high jump

Sit-ups Muscle
endurance
Pull-ups

12 min run - Cooper test Aerobic endurance

0 50 100 150 200 250 300

Improvement ,%

Figure 2.7. Cumulative training effect over an entire athletic career evaluated by
widely used fitness measures. The data relate to the time period in
which the athletes participated in official competitions (based on
Meinel & Schnabel, 1976; Lidor & Lustig, 1996).

2.4.3. Improvement in athletic performance

Throughout a long athletic career, athletes strive to improve their athletic

performance. From the data presented above, it can be seen that positive changes are
usually the outcome of the cumulative effects of the preceding training. Of course, it
would be highly desirable to offer norms and criteria for cumulative training effects
over a given period. This is indeed possible in sports with measurable results where
athletes' achievements can easily be recorded. Unlike team and combat sports, in
these sports measuring time, distance or weight lifted allows for objective evaluation

65
of performance gains over given time periods. Examples of annual performance gains
for different sports and ages are presented in Table 2.8.

Table 2.8

Annual performance gains in gifted youngsters and elite athletes

Discipline Athletes’ category Performance gain Source

per year, %
Swimming, Gifted boys, 6.1 – 6.5 Rahmentrainingsplan
50-200 m 12-13 y DDR, 1989
Swimming, Gifted boys, 1.2 - 2 Rahmentrainingsplan
50-200 m 16-17 y DDR, 1989
Swimming, all Australian and USA 1.0 Pyne et al., 2004
events Olympians
Running, 800 m - Sub-elite runners, 1.05 Legaz Arreze et al.,
marathon aged 22±4.4 y 2005
Olympic Gifted boys, 17-18 y 14.7 - 15 Roman, 1986
weightlifting
Olympic Elite athletes, body 1.03 – 1.07 Roman, 1986
weightlifting weight 60 kg and
more
Kayaking, kayak- Gifted boys, 12 – 13.2 Sozin, 1986
single 500 m
13-14 y
Kayaking, kayak- Elite juniors, 17-18 y 2.2 – 2.7 Sozin, 1986
single 500 m
Canoe -Kayak, USSR National team, 0.6 – 2.5 Issurin, 1994
single 500-1000 m 23±3.1 y

Despite the specificity of different sports noted in Table 2.8, the average
performance gains of elite adult athletes are within a very narrow range -- 1-1.07%
(The data of elite senior canoe-kayak paddlers exceed this range but this is
conditioned by production of improved boats and paddles). In fact, each adult athlete

66
during a long-term sports career, approaches his/her biological limit when further
progress becomes impossible. But, this does not mean that these athletes discontinue
their preparation.

Example. A group of high-level middle- and long distance runners with an

average age of 25.5 years, was studied over a period of three years. Purposeful
systematic preparation resulted in very small and insignificant performance
improvement (Legaz Arreze et al., 2005). Presumably, these adult experienced
athletes, reached their biological limits of event-specific progress. On the other
hand, training method deficiencies cannot be excluded.

Thus we can see that the athletic performance improvement rate provides
extremely important and valuable information for evaluating the cumulative training
effect. However, sports in which performance cannot be objectively evaluated and in
adult athletes approaching their biological limits, this evaluation has serious
limitations. For these athletes monitoring of physiological variables and motor fitness
is of particular importance.

Concluding remarks

Two factors are important for there to be cumulative training effects:

• Continuity of the training process; and

• Heterochroneity of the training process.

Continuity of the training process is typical for contemporary competitive

sport. Avoidance of interruptions in training is of primary importance both from the
viewpoint of training methodology and exercise physiology. Interruptions caused by
injuries and illnesses are regrettable, but interruptions due to lack of motivation or
willpower are even more so. The possible negative consequence of such interruptions
is the failure to adapt when flexible and precise interactions within and between
physiological systems are disrupted. At the same time, the continuous nature of the

67
athletes preparation emphasizes the importance of recovery phases, which should be
specially planned for as part of the weekly, monthly and annual preparation.

Heterochroneity of training, as a principal point, means that various

physiological systems and diverse functions have different rates of development
during training and different rates of detraining after the cessation of training. The
heterochronous changes of physiological and motor functions elicit two principal
consequences, which in turn, determine special types of cumulative training effects:
1) The peak values of several functions and sport-specific achievements do not
always coincide with the final phase of an appropriate training program.
Sometimes a temporal delay is necessary to attain the maximal response. This
type of cumulative effect is called the delayed training effect;

2) Long-lasting training is intended to develop many motor abilities, that remain

at the higher level for a certain period after training cessation. This retention
belongs to the domain of cumulative effects and forms, more specifically,
another special type of training effect called the residual training effect.

2.5. Delayed training effect

Usually we expect that the training effect achieved is synchronized with the
end phase of the training cycle. Indeed, acquisition of a new technical skill follows
great improvement in movement technique and considerable enhancement of athletic
performance. However, when the training program causes pronounced morphological
and physiological changes, athletes need a period of time for the long-lasting
biological adaptations to occur. After this the athletes attain a new qualitative level.

Therefore, the training performed during a given period does not always
produce an effect that is synchronized with the workloads. Moreover, athletes
frequently need a period of recovery after highly intense workloads. In these cases,
the performance gains occur after some delay, a period of delayed transformation.
When this temporal delay is relatively short (several days) we call it a usual

68
cumulative effect. However, when the delayed transformation requires a more
prolonged period of time lasting a week or more, this outcome qualifies as a delayed
training effect. This differentiation can be important for planning and comprehension.

One of the researchers who conceptualized the delayed training effect was
Verhkoshansky (1988) who found this phenomenon with regard to peak power
performance. In general, the delayed training effect is conditioned by the sequencing
of two training phases: the loading phase that provides athletes with massive
exhaustive workloads, and the realization phase that creates favorable conditions for
restoration and, possibly, achieving a state of supercompensation (Table 2.9).

Table 2.9
General characteristics determining the delayed training effect.

Characteristic Loading phase Realization phase

Training volume High Medium - low

Training intensity Medium – high
Workload Highly concentrated
specialized workloads
Fatigue-restoration ratio Unfavorable, athletes are
mostly fatigued
Duration 4-8 weeks
High
Event specific
specialized workloads
Favorable, athletes are
usually well rested
1-4 weeks

The delayed training effect is particularly relevant for motor abilities, which
are more sensitive to fatigue accumulation and where maximum performances
demand highly precise neuro-muscular movement patterns. This category includes
maximal speed, explosive strength events and maximum strength performances like
lifting 1RM.

69
Case study. An eight-week training period of high-level swimmers was studied.
During the initial six weeks, swimmers executed an extensive swimming program
(7-10 km per day) and three-four fitness workouts per week devoted to swim-
specific strength endurance and swim-specific stroke power. The logic of this
combination was based on the fact that extensive swim training and strength
endurance exercises suppress peak power while dry-land power exercises prevent
an unfavorable decline in explosive strength. In fact, explosive strength slightly
increased at the first mid-exam and significantly decreased at the second one
(Figure 2.8). At the same time, swimmers’ strength endurance was enhanced
considerably.

During the last two weeks prior to the competition the program was changed: the
swimming volume was reduced to 4-6 km per day; the strength endurance and
explosive strength fitness programs were replaced by calisthenics, flexibility and
relaxation routines. The final test revealed retention or a slight reduction in
strength endurance while explosive strength improved dramatically. Therefore, the
delayed training effect occurred with regard to explosive strength and not strength
endurance. (Issurin, 1986; unpublished data)

70
 240 170
SE
230

Strength endurance, Watt

Explosive strength, N
160
220

210
150
200

190
140

180 ES
170 130
Pre Post 1 Post 2 Post 3

Realization
Loading phase
phase

Figure 2.8. Changes in explosive strength (ES) and strength endurance (SE)
during the 8-week training period in elite swimmers (Issurin, 1986;
unpublished data).

ES was measured as the force value achieved at 0.2 s of isometric

effort in a one-arm stroke simulation;

SE was measured as the power output during two minutes of two-arm

stroke simulation on an isokinetic machine. The time interval between
the tests was two weeks.

Solid line – Strength Endurance,

Dash line – Explosive Strength

The major factor determining the delayed training effect is the contrast of load
magnitude and the fatigue-restoration ratio in the two sequenced phases. Simply
stated, fatigue accumulation is the reason why the cumulative training effect was not
obtained when the loading phase was completed. The drastic workload reduction in
the realization phase activates recovery processes and the athlete’s body receives a

71
sufficient energy supply to complete the adaptation process is an important condition
for improvement during the realization phase.

Special attention should be paid to the duration of the temporal delay before
the training effect is attained. This duration is conditioned by two major factors: (1)
the period desirable for full recovery after a prolonged loading phase; and (2) the time
span necessary to complete the biological adaptation following heavy workloads in
the preceding phase. Taking into account both of these factors, the temporal delay is
usually in a range of 1-4 weeks. Some coaches and researchers have reported longer
delays. It is highly probably that these delays can be attributed to the superimposition
of a delayed effect with the cumulative effect of the later training.

2.6. Residual training effect

The concept of the residual training effect is relatively new and less known
than other types of training outcomes. This section summarizes the most recent
information about this topic.

2.6.1. Basic concepts and types of residual training effects

As already stated, long-term adaptation to physical workloads includes

appropriate changes on the morphological and functional levels. Obviously, changes
in muscles, tendons and bones induced by many years of strength training are retained
for long periods. Similarly, changes elicited by endurance training remain for a
considerable time although they are not as visible as the consequences of strength
work.

72
 Example. Imagine a person who was a qualified weightlifter ten years ago. Can you
recognize that he was a weightlifter? Very likely. The morphological adjustments
induced by many years of weightlifting training are retained long after his sports
career has ended. Moreover, some of these changes (skeletal transformation, for
instance) are not reversible and remain throughout life.

Another example is highly concentrated sprint training that causes a significant

increase in creatinphosphate capacity, which is retained at the acquired level for
several days after cessation of training. Thereafter it decreases over a two-three
week period until it returns to previous levels.

Both cases are examples of residual training effects, but the first relates to long-term
training residuals, while the second, to short-term training residuals. Both examples
are based on changes in material substances but the nature and attribution of these
alterations are very different. Correspondingly, the timing of these processes also
differs.

The general approach to “training residuals”, first introduced as “residual

effects of training” was conceptualized by Brian and James Counsilman (1991) and
focused mainly on the long-term aspects of biological adaptation. They reasonably
proposed the existence of long lasting training residuals as an important background
element of training theory. From the viewpoint of general adaptation and long-lasting
sports preparation, long-term training residuals are extremely important. In fact,
obvious differences in body types, composition and proportions between runners and
wrestlers, swimmers, rowers etc. are determined by both selection and long-term
adaptation.

Consequently, visible differences in bone hypertrophy and muscle topography

are conditioned by long-term training residuals. However, for training program
design, short-term training residuals are of primary importance. Analysis and further
examination of training residuals (and correspondingly, residual training effects) led
to their classification into three separate types: long-term, medium-term and short-
term training residuals (Table 2.10).

73
 Table 2.10
Types of training residuals (Issurin, 2003)

Types Attribution Changes in the athlete’s state Rate of loss

Long-term Musculoskeletal Skeletal adaptation: Partly not
residuals system morphological transformation reversible
of bones and joints changes
Gross somatic adaptation of A number of
muscles, formation of specific years
muscle topography
Neuromuscular Acquisition of gross A number of
system coordination, movement skill years
and event-specific technique
Cardiovascular Heart hypertrophy-- size and A number of
system volume; diameter of aorta years
Medium- Cardiovascular Increase in capillary density, A number of
term and respiratory resting heart rate, resting months
residuals system stroke volume
Neuromuscular Improvement of muscle effort A number of
system regulation, muscle fiber months
recruitment, force
differentiation, sport-specific
balance etc.
Short-term Peak metabolic Increased anaerobic threshold, A number of
residuals productivity - increased aerobic enzymes and weeks
aerobic muscle glycogen storage
Peak metabolic Increased anaerobic alactic and A few weeks to a
productivity - glycolitic power, capacity and few days
anaerobic efficiency
Neuromuscular Increased muscular strength, A number of
system power and size weeks
Increased muscular endurance A few weeks
Flexibility A few weeks

While a training program prescribes hard work for a given period to develop a
specific motor ability, the duration of training residuals determines the period during
which this ability still remains at the desired level. After training program cessation

74
the developed motor abilities decrease and their rate of loss should be taken into
account. Many factors affect short-term training residuals.

Case study. Highly qualified soccer players performed four weeks of fitness
training that included large amounts of intense exercises for muscular strength and
strength endurance. As a result, the athletes exhibited tremendous improvement in
the appropriate fitness measures, e.g. a more than six-fold gain in repetitions of
abdominal curl-ups (Figure 2.9). However, this performance began to decrease
immediately after the fitness program ceased. After two weeks of detraining the
strength endurance measurement was still two-fold higher than at the pre-training
level. It can be assumed that training residuals, after a highly concentrated
strength endurance training program in soccer players, last approximately two
weeks and after that, drop dramatically (based on Bangsbo, 1994).

700

600
Gain from pre-training level,%

500

400

300

200

100

0
4 weeks 1 week 2 weeks 3 weeks 4 weeks
training detraining detraining detraining detraining

Figure 2.9. Gain in strength endurance in abdominal curl-ups after four weeks
of fitness training by qualified soccer players and its subsequent
decrease after the fitness program ended (based on Bangsbo, 1994).

75
2.6.2. Factors affecting short-term residual training effects

Five factors that affect the duration of short-term training residuals are
considered below (Table 2.11).

Table 2.11
Factors affecting the duration of short-term training residuals
(based on Hettinger, 1966; Counsilman & Counsilman, 1991; Zatsiorsky, 1995)

No Factors Influence
1. Duration of training before Longer training causes longer residuals
cessation
2. Load concentration level of the Highly concentrated training, as compared
training before cessation to complex multi-component training,
causes shorter residuals.
3. Age and length of sports career Older and more experienced athletes have
longer residuals
4. Character of preparation after Use of appropriate stimulatory loads allows
cessation of concentrated training for prolonging residuals and prevents fast
detraining.
5. Targeted abilities. Abilities associated with pronounced
morphological and biochemical changes
have longer residuals.

The first factor, training duration, also relates to the long-term adaptation
process. Low and medium-level athletes have relatively low levels of motor abilities
and can improve them faster. But they do not acquire sufficient levels of biochemical
and morphological adaptation. Hence, they lose short-term training effects faster than
more experienced athletes, who retain these training outcomes longer.

The second factor, load concentration, is more relevant for qualified athletes
whose training cycles entail highly concentrated workloads directed towards a limited
number of motor abilities. Such a design provides more pronounced training stimuli
and a higher improvement rate (see Chapter 4). However, cessation of such a training
program leads to a decline in the previously developed abilities. Hence, training
residuals after highly concentrated training are shorter than after complex training that
has a lower rate of motor ability development.

76
 The third factor relates to long-term adaptation. Older and more experienced
athletes are more accustomed to any kind of training stimuli; consequently, their
response is less pronounced and their improvement rate is lower. However, the higher
long-term adaptation level determines the slower rate of ability loss. As a result, older
and experienced athletes have longer training residuals, which allow them to perform
a smaller training volume. This is consistent with the real sports world, where training
volumes for elite older athletes are 20-25% less than for their younger counterparts.

The fourth factor postulates that appropriate specialized workouts help to

support a detrainable ability and prevent its quick decrease. This approach can be
particularly important for training plans that entail consecutive, but not simultaneous,
development of many abilities, some of which decrease and others increase.

The fifth factor, targeted abilities, concerns the biological backgrounds of

motor ability improvement. The rate of loss differs significantly across motor abilities
as some physiological systems retain increased levels of adaptation longer than others.
The main reasons for this retention are the rate of morphological changes induced by
the training, the quantity of enzymes regulating biochemical reactions, and the
availability of energy resources like glycogen, creatinphosphate, etc. (see Figure 2.6).

More specifically, improved aerobic productivity is determined by an increase

in capillary density, glycogen storage and particularly by the amount of aerobic
enzymes, which increase--in comparison to non-trained people-- up to 120% and even
more. In contrast, increased anaerobic productivity is supported by relatively small
increases in phosphocreatine storage by about 12-42%, peak lactate accumulation by
10-20% and anaerobic enzymes by 10-30 %.

Consequently, aerobic ability, which is supported by pronounced

morphological and biochemical changes is retained near peak level in highly trained
athletes for weeks (Mujika & Padilla, 2001). Anaerobic abilities, particularly
maximum speed, are conditioned by relatively weak morphological and biochemical
changes and are retained near peak level for shorter periods of time.

77
 Similar to aerobic abilities, maximum strength training produces relatively
long residuals. Indeed, peak maximal strength is provided for by improved
neuromuscular regulation and greater muscle mass. Both factors are retained for a
long time and determine the slow loss of maximal strength. Conversely, strength
endurance drops much faster after training cessation (Figure 2.9). Performance in
relatively short-time strength exercises, which relies on lactic acid tolerance, remains
at a sufficient level during the first two-three weeks and afterwards declines quickly.

Case study. Eight collegiate swimmers performed standard-paced 200-yard

swims following one, two and four weeks of detraining. Average blood lactate
increased during the first week from 4.2 to 6.3, during the second week to 6.9, and
after four weeks of detraining to 9.7 mM. (Wilmore and Costill, 1993). The initial
blood lactate value (4.2 mM) indicates that the test was performed near the
anaerobic threshold level. Detraining caused a reduction in swimming economy
and pace-specific endurance. Thus, maintenance of the same velocity required
increased involvement of anaerobic metabolism and a much higher lactate
production.

Sophisticated changes are noted with regard to peak speed ability. On the one
hand, this ability is little improved by training and drops less during detraining. On
the other hand, peak-level maximum speed, typical for sprint events, is attained by
very delicate and highly precise neuro-muscular interactions. These interactions are
relatively unstable and can be maintained only by means of purposeful and intense
training stimulation.

More detailed consideration of residual training effects related to Block

Periodization is given in Chapter 4, where this concept has particular importance.

78
Summary

Training effects are the outcomes of an athlete’s systematic efforts. Their

comprehension and interpretation are important for both planning and analyzing
training. The acute training effect is produced by the execution of several exercises
and reflects changes in body state that occur during the exercise. The Immediate
training effect is evoked by a single workout and/or and by a single day of training. It
summarizes changes in body state induced by the workloads. The cumulative training
effect reflects changes in body state and level of motor/technical abilities resulting
from a series of workouts. Cumulative training effects determine whether
improvement in an athlete's performance occurs.

These effects draw special attention from coaches and athletes particularly
when performances are not sufficiently successful. The changes in an athlete’s body
state that characterize the cumulative training effect can be analyzed by appropriate
physiological indicators, and/or with sport-specific fitness measurements including
performance gains. There are special cases in which training effect and performance
gains occur not in the final phase of the training program, but after some temporal
delay necessary for morphological and physiological changes to occur. This process is
called delayed transformation and this particular type of adaptation in athletes is
called the delayed training effect.

One type of cumulative training effect relates to when an athlete stops training.
The ability being trained then begins to decrease. However, for a given period, the
ability can remain near the acquired level. Retention of developed sports abilities after
training cessation beyond a given time period, is called the residual training effect.
Changes in body state that are retained over a given period are called training
residuals. There are different types of training residuals: long-term training residuals,
which are induced by many years of training and remain for a number of years;
medium-term training residuals, which remain for a number of months, and short-
term training residuals, which reflect changes in body state caused by the preceding
training (Table 2.10).

79
 Implementation of these concepts in coaching practice is essential for block
periodization, which is intended to make athletic preparation more efficient and
training effects more manageable and predictable.

80
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Bangsbo, J. (1994). Fitness training in football. Bagsvaerd: HO and Storm.

Borg, G. (1973). Perceived exertion: A note of "history" and method.
Medicine and Science in Sports, 5, 90-93.
Counsilman, B.E., Counsilman, J.E. (1991) The residual effects of training. Journal
of swimming research, Fort Lauderdale, Fla., 7(1), 5-12
Farfel, V.S. (1976). Movements’ control in sport. Moscow: Fizkultura i Sport.

Fox, L.E., Bowers, R.W., Foss, M.L. (1993). The physiological basis for exercises
and sport. Madison: Brown & Benchmark Publishers.

Helgerud, J., Engen, L.C., Wisloff, U. et al. (2001). Aerobic endurance training
improves soccer performance. Med Sci Sports Exerc, 33:1925-31.
Hettinger T. (1966). Isometrisches Muskeltraining. Stuttgart: Georg Thieme Verlag.
Issurin V., Timofeev V., and Zemliakov D.V. (1989). Acute training effect of the
basic kayak exercises. In: Issurin V.and Morzhevikov N.(Eds.), Modern
state of the athletes’ preparation in canoeing, kayaking and rowing.
Leningrad: LNIIFK, p. 28-37.
Issurin V. (1994). The longstanding dynamics of motor and technical abilities in elite
athletes. In: Osinski W. and Starosta W. (Eds.), Proceedings of the 3rd
International Conference “Sport Kinetics `93”, Poznan: .Academy of
Physical Education, p.137-144.
Issurin, V. (2003). Aspekte der kurzfristigen Planung im Konzept der Blockstruktur
des Trainings. Leistungsport. 33: 41-44.
Klausen, K. (1991). Strength and weight-training. In: Reilly T, Secher N., Snell P.
and Williams C. (Eds.), Physiology of sports. London: E.&F.N.Spon, p.41-
70.
Legaz Arreze, A., Serrano Ostariz, E., Jcasajus Mallen, J. et al., (2005). The changes
in running performance and maximal oxygen uptake after long-term training
in elite athletes. J.Sports Med Phys Fitness, 45:435-440.
Lidor, R., Lustig,G. (1996). How to identify young talents in sport? Theoretical and
practical aspects. Netanya: Wingate Institute for Physical Education and
Sport (in Hebrew)

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McArdle,W.D., Katch,F., Katch,V. (1991). Exercise physiology. Philadelphia/
London: Lea & Febiger
Meinel, K., Schnabel, G. (1976). Bewegungslehre. Berlin: Volk und Wissen.
Mujika, I. & Padilla, S. (2001). Cardiorespiratory and metabolic characteristics of
detraining in humans. Med Sci Sports Exerc, 33:413-421.

Pyne, D.,Trewin, C., Hopkins, W.(2004). Progression and variability of competitive

performance of Olympic swimmers. J Sports Sci; 22:613-20.
Rahmentrainingsplan.( 1989). Aufbautraining – Sportschwimmen. Berlin: Deutscher
Schwimmsport Verband der DDR.

Roman R.A. (1986). Training of weightlifters. 2nd edition. Moscow: Fizkultura i

Sport.

daSilva, S.G., Osiecki, R., Arruda, M. et al.(2001). Changes in anthropometric

variables and in anaerobic power and capacity due to training season in
professional Brazilian soccer players. Med Sci Sports Exerc, 33, Supplement
abstracts, 890.

Sozin,Y. (1986). Selection of canoe-kayak paddlers within different stages of long-

term preparation. Thesis of Ph.D. dissertation. Kiev: State Sport University
Tanaka, K., Matsuura, Y., Matsuzaka, A. et al. (1984). A longitudinal assessment of
anaerobic threshold and distance-running performance. Med Sci Sports
Exerc, 16:278-82.

Thorstensson, A. (1988). Speed and acceleration. In A. Dirix, H. G. Knuttgen, & K.

Tittel (Eds.), The Olympic book of sports medicine – Encyclopedia of sports
medicine (Vol. I; pp. 218-229). Oxford: Blackwell Scientific Publications,
p. 218-229.
Verhkoshansky Yu.V. (1988). Bases of athletes’ special physical preparation.
Moscow: Fizkultura i Sport.

Viru, A.and Viru, M. (2001). Biochemical monitoring of sport training. Champaign,

IL: Human Kinetics.
Volkov, N. (1986). Biochemistry of sport. In: Menshikov V. and Volkov, N. (Eds.),
Biochemistry. Moscow: Fizkultura i sport, p.267-381.

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Wilmore, J. H., & Costill, D. L. (1993). Training for sport and activity. The
physiological basis of the conditioning process. Champaign, IL: Human
Kinetics.
Zatsiorsky, V. (1995). Science and practice of strength training. Champaign, IL:
Human Kinetics.

83
 Chapter 3

Gal Friedman
Olympic champion and Olympic Bronze medal winner
in windsurfing, Sailing,
Israel

84
 Chapter 3
Trainability of athletes

Human talent as a notion, includes many ingredients. One of them that is

particularly important for sport, is that outstanding athletes respond to training loads
and exercises better than less talented individuals. This feature to react positively to
training is called trainability. The trainability can be characterized as an ability to
improve the working potential of an athlete by means of specially organized
purposeful training. At least three aspects of the athlete’s preparation seem
particularly important:
- Heredity related determination of trainability;
- How trainability changes with an increase in athletic level;
- Gender related determination of athletic trainability.
Elucidation of the above mentioned factors is the purpose of this chapter.

3.1. Heredity related determination of trainability.

In order to understand the nature of trainability and the possibilities and

limitations for athletic training, the following questions should be answered:

85
 - Does heredity really contribute to great sport successes?
- How does genetics condition the main somatic and functional traits?
- To what extent is the response to training stimuli (cumulative training effect)
genetically dependent?

The above questions belong mostly to the area of sports genetics, where studies on the
contribution of heredity to physical activity and athletic performance are quite
extensive. The specific genetic investigations, which can be applied to sports, are twin
studies, family investigations and experimental studies on trainability.

3.1.1. Outstanding sports families.

Family studies are not frequently used in genetic investigations. Somatic and
physiological traits of parents and their offspring have been evaluated (review by
Malina and Bouchard, 1986, Bouchard et al.,1997) in different populations of Europe
and North America. Their results show great differentiation, both in respect to type of
relation and to the population under study.

Unfortunately, classic quantitative genetic methods have a lot of limitations,

especially when analyzing outstanding sports families. Coaches and sport scientists
noted however, that parents of top-level athletes are usually developed to a higher
degree (both physically and functionally) than the general population and often
experienced in high-performance sport. Some of them achieved outstanding results.
Table 3.1 presents some of the so-called “sports dynasties”.

Certainly, each outstanding athlete (Olympic, world champion and medal

winner) is unique. The occasional occurrence of two outstanding athletes in one
family is negligible so that each example of such families can be analyzed as case
studies. The collection of these cases is of great interest for understanding the nature
of sports talent and the importance of heredity related factors.

86
 Table 3.1
Examples of World and Olympic champions and medal winner families
(Sources – Kamper, 1983; Shvarts, Khrushchov,1984, Matthews, 1997).

Parents, Sport, Children, Sport,

country achievements country achievements
Father – Fencing. Two gold and Son – Casmir Fencing. Two silver
Casmir two silver Olympic Erwin, Olympic medals in 1928;
Gustav, medals, 1906 Germany two bronze Olympic
Germany medals in 1936
Father – Shooting. Olympic Son – Swahn Shooting. Olympic
Swahn Oskar champion in 1908, 1912; Alfred., champion in 1908, 1912;
Gomer, Olympic silver medal in Sweden Olympic silver medals in
Sweden 1920 1920 and 1924
Father – Fencing. Olympic Son – Fencing. Olympics
Gerevich champion in 1932, 1936, Gerevich Pal, bronze medal in 1972
Aladar, 1948, 1952, 1956 and Hungary
Hungary 1960
Mother – Swimming. Olympic Daughter – Swimming. Silver and
Szekeli Eva, champion, 1952; silver Gyarmati bronze Olympic medals
Hungary Olympic medal, 1956 Andrea, in 1972,
Father – Water polo. Olympic Hungary European champion and
Gyarmati champion 1952, 1956, two silver medals in
Dezso, and 1964; silver Olympic 1970
Hungary medal in 1948; bronze
Olympic medal in 1960
Father – Kayaking. World Son – Kayaking. World
Tishtenko champion in 1970, Tishtenko champion in 1990, 1991,
Anatoli, European Champion in Anatoli, 1994 (three times).
USSR 1971 USSR, Russia
Father – Hall Swimming. silver medal Son – Hall Swimming. Two Gold
Gary, in 1968 and 1972, bronze Gary, medals (relays) and two
USA medal in the 1976 USA silver medals in the 1996
Olympics Olympics: Olympic
champion in 2000 (1
individual event, twice
in the relays); Olympic
champion in 2004

87
Father – Ice hockey, European and Daughter – Figure skating. Olympic
Anissin World Champion in Anissina champion 2002,
Viacheslav, 1973, 1974, and 1975 Marina, Olympic bronze medal,
USSR France in 1998, World
champion, 2000, silver
medals, 1998, 1999 and
2001, European
champion, 2000 and
2002
Father – Bure Swimming. Silver and Son – Bure Ice hockey. Olympic
Vladimir, two bronze Olympic Pavel, silver medal in 1998;
USSR medals 1972, bronze Russia, USA Olympic bronze medal
Olympic medal in 1968, in 2002; Awards:
European champion, Maurice Richard –goals
1970 leader (2), NHL All-star
team (6)
Son – Bure Ice hockey. Olympic
Valery, silver medal in 1998;
Russia, USA Olympic bronze medal
in 2002; NHL All-star
team (1)
Father – Fencing. Olympic Son - Olympic champion and
Montano champion, 1972; silver Montano silver Olympic medal in
Mario Aldo, Olympic medal in 1976 Aldo - Italy 2004
Italy and 1980
Father – Kayaking. World Daughter – Kayaking. World
Janics Milan, champion in 1978, 1979 Janics champion in 2002-2007;
Yugoslavia and 1982; silver Olympic Natasha, two-fold Olympic
medal in 1984 Hungary champion in 2004 and
Olympic champion in
2008

It appears that very often the family education of the great athlete’s children
was oriented to sport ambitions from the early childhood. It is also possible that their
training conditions were more favorable than among the average population. The
influence of this factor can not be ignored. However, and there is no doubt about this,
the outstanding parents had to be genetically predisposed to a certain sports activity,
and these heredity related benefits were partly transmitted to the offspring. Hence, the
probability to succeed in high-level sport is much higher in children of champions.

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 Sergijenko (2000) was of the opinion that offspring of an outstanding athlete
have a 50% probability to inherit excellent athletic abilities. This probability reaches
75% in offspring of parents consisting of two outstanding athletes (this occurred once
in our list – family of Andrea Gyarmati). Ignoring doubts about the accuracy of this
suggestion, the above cases are very impressive.

3.1.2. Genetic determination of somatic and physical traits.

Quantitative estimation of inheritance, although very sophisticated, makes it

possible to consider the first question and to answer the second one (how trainability
changes with an increase in athletic level). The most widely used method to assess
the inheritance of several traits is the twins investigation. In general, the idea behind
the twins method is based on the comparison of identical (monozygotic) twins to
fraternal (dizygotic) twins. Because the monozygotic twins have identical heredity, all
differences in their capabilities are attributed exclusively to the influence of
environment. Dizygotic twins share one-half of their genes, so their heredity is
different but environmental conditions are usually identical. In this case any
difference observed between them in a trait must be attributed to heredity. The
quantitative estimate of the effect of the heredity is heritability, which characterizes
the degree of genetic determination of several traits.

Despite the obvious difficulties, the twins studies form an extensive and very
informative branch of sports science that presents valuable knowledge related to
heritability of morphological traits and fitness qualities.

It is well known that different sports have certain specific demands in regard
to bodybuild of successful athletes. The genetic determination of the most important
somatic traits was thoroughly investigated and several findings of these studies are
summarized below (Table 3.2.).

Somatotype is understood as the compilation of body length, width and fatness

dimensions. Each is under different genetic control. In regard to linear – there is
strong control over width, medium control over muscle mass and weak control over
fat mass. Because of this, their use as indicators of sport predisposition is different.

89
Important meaning is given to body height. Body width can be also important as a
factor affecting suitability for certain disciplines despite less inheritance. Total body
fat is to a small degree, genetically controlled. Hence, the athlete’s bodybuild can be
successfully corrected in the training processes (excluding linear dimensions).

Table 3.2.
Levels of inheritance of the main somatic traits (based on Kovař 1980, Shvarts
and Khrushtchov 1984; Szopa et al. 1985 and 1999; Bouchard et al. 1997)

Characteristic General genetic Levels of

control heritance
Body lengths-- height, strong 70%
limbs, feet
Body breadths-- shoulders, medium 50%
thighs etc.
Total body fat low 20 – 30%
Muscle mass medium 40%

Total body fat, an extremely important variable in many sports, is to a minor

degree, dependent on heredity. Hence, the athlete’s bodybuild with excessive fat mass
can be successfully corrected while the major body proportions can be changed very
little. At any rate, predisposition to certain sports, which are affected by great
demands in regard to body length, is strongly inherited since the linear body
dimensions are about 70% inherited. This statement partly answers the question about
how heredity contributes to sport successes.

Similar studies have been conducted with regards to inheritance of several

motor fitness characteristics (Table 3.3).

90
 Table 3.3
Hereditary characteristics of several motor abilities
(based on Kovař 1980; Mleczko 1992 ; Klissouras 1997; Bouchard et al. 1997 ;
Szopa et al. 1999)

Characteristics General genetic Approximate

control level of
inheritance
Alactic Anaerobic Power strong 70-80%
Lactacid Anaerobic Power medium ∼ 50%
Peak blood lactate high ∼ 70%
Aerobic Power (VO2 max) low-medium ∼ 30%
Maximum isometric strength low 20-30%
Strength endurance (resistance to acidity) medium 40-50%
Reaction time low 20-30%
Coordination of arm movement medium ∼ 40%
Space orientation high ∼ 60%
Balance medium ∼ 40%
Frequency of movements medium 40-50%
Flexibility medium ∼ 40%

This table includes only the main functional abilities that are most important in
many sports. As can be seen, they are under much less genetic control than somatic
traits. The functional traits are more trainable than the majority of somatic ones. It is
necessary to emphasize that in previous publications, estimated values of hereditary
characteristics were much higher than in new, more correct investigations.

The most relevant metabolic characteristic was maximum aerobic capacity

(oxygen uptake). Its history can serve as a perfect example of the evolution of
particular investigator’s views. It ranged from a very high estimation of being a
hereditary ability in former studies (over 90%) to a relative low and trainable ability
in other publications (about 30%) (see Bouchard et al. 1997). A particularly high level
of genetic determination was found regarding anaerobic (especially alactic) power and
peak blood lactate. Consequently – explosive strength, speed abilities etc. have a
strong genetic base. A moderate genetic contribution is seen in coordinational
abilities, with the highest being the nervous system and factors such as space

91
orientation, intelligence, etc. The rest of the functional abilities demonstrate a medium
or low inheritance and at the same time – great trainability.

In the light of the inheritance of various somatic traits, the general situation in
each event indicates that specific trainability is more understandable. For instance,
athletes who have relatively low inherited levels of anaerobic productivity will be
very limited in the sprint disciplines where these demands are high. A similar
situation exists in other sports demanding a high level of maximum speed. The
situation in strength and endurance disciplines and particularly in high coordination
type events is much more optimistic. Heredity-related factors in these sports are not so
limiting.

3.1.3. Genetic determination of the cumulative training effect.

It should be emphasized that the role of inheritance is very different in regard to

several motor abilities and functions. Moreover, the inheritance of certain motor
abilities and the inheritance of the training response to develop this ability can be also
different. Relationships between heredity dependent abilities and the training
responses can be described by the following three factors:
- the motor ability is strongly heredity dependent and the effect of training for this
ability is strongly heredity dependent as well. In this case the final condition
and performance of an athlete is decisively genetically determined;
- the motor ability is strongly heredity dependent, but the effect of training for this
ability is slightly heredity dependent. In this case the final condition and
performance of the athlete are moderately genetically determined;
- both the motor ability and the effect of training for this ability are slightly
heredity dependent. In this case the final condition and performance of the
athlete show little dependence on heredity. Other factors such as preparation,
restoration, etc. are of primary importance.

There were several studies where inheritance of the training response was
investigated. These studies only pertained to relatively long-term training and their
results can be considered as cumulative training effects.

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 Case study. Two identical twin sisters, were studied to determine maximal
aerobic power in treadmill running and swimming in a flume (Holmer & Astrand,
1972). Both sisters were swimmers but at this time one of them was a member of
the National team and the second one stopped her high-performance career a few
years before but still had a diversified fitness program as a physical education
student. Despite the drastic differences in their swimming-specific levels and
aerobic power as measured in the swimming flume, the maximum aerobic power
that was attained by both twins in running was on the same level. Hence, hard
swimming training allowed the more successful sister to join the National sport
elite, but it didn’t affect her maximal aerobic power, which remained on the
previous level.

Table 3.4 summarizes data from several studies. Interestingly, heredity related
responses to training are very event-specific. The training induced responses of
maximum strength and maximum speed are independent (or slightly dependent) on
heredity. The cumulative effect of training for anaerobic glycolitic endurance, and
particularly for maximum aerobic power is largely dependent on genetic factors.

Table 3.4
Inheritance of cumulative effects following different modalities of training
Modality Study design Outcomes Source
of training
Strength 10-week isokinetic The results suggest that the Thibault,
training strength training by training effect was independent of Simoneau et
five pairs of heredity al, 1986
monozygotic twins
Aerobic 20-weeks of The changes in maximum aerobic Prud’homme
training endurance training power are 75-80% heredity et al.,1984
by 10 pairs of dependent; the anaerobic
monozygotic twins threshold response is heredity
dependent by about 50%.
Anaerobic 15-weeks of high- The response of alactic capacity Simoneau et
training intensity assessed by a 10 s test is heredity al, 1986
intermittent independent. The response of
training by 14 pairs glycolitic endurance, assessed by
of monozygotic a 90 s test is about 65% heredity
twins dependent

93
 Special remarks should be made regarding inheritance of motor learning and
perfection of technical skills. Extensive studies, which have been conducted in this
area, relate to elementary motor tasks and do not address athletic skills (see review of
Bouchard et al., 1997). Nevertheless, the results suggest that sensitivity to motor
learning is quite variable between age groups, sexes and among several tasks. In
general, the acquisition and perfection of non-athletic and relatively simple motor
skills is not dependent or only slightly dependent on heredity. It can therefore be
assumed that genetic determination of highly coordinated athletic skills is low to
moderate.

In conclusion, it should be emphasized that the top level athletes are

individuals who inherited several somatic and physiological traits as well as the
ability to respond well to training. The combination of these two factors makes it
possible to reach a level of sport skill that is the key to sports talent. However, the
final result of sports training (technical and motor ability mastery) depends
predominantly on his/her long-term preparation. This gives much freedom to the
coach’s creativity, which allows for partly compensating for the genetic limitations. In
addition, life conditions should be mentioned as relevant factors supporting
trainability. This includes nutrition, sufficient rest, biological restoration, normal
conditions for professional activity, proper psychological climate and social
conditions.

3.2. Trainability and performance level

It is commonly known that low level athletes improve their performance very
fast even if they do not train as hard and as systematically as their more experienced
counterparts. Obviously, their response to training stimuli is more pronounced and
therefore, their trainability is better. This corresponds to training related principles of
adaptation, which were considered in a previous chapter (1.2). However, even among
novices of the same age and similar preliminary preparation, the training response is
very different. These particular aspects of trainability are considered below.

94
3.2.1. Long-term trend of trainability

Usual training volumes and performance gains in sports such as track and
field, swimming, speed skating, cycling etc. are well documented. Coaches know the
volume of exercises performed over given period and the progress attained. The
normal situation is one in which training workloads increase continually, but
improvement rate, unfortunately, decreases. This typical situation is shown in the
preparation of young swimmers in the graph in Figure 3.1.

2500 7

6
Annual swimming volume, km

2000
5

Performance gain, %
1500
4

3
1000

2
500 Performance gain

Annual swimming 1
volume
0 0
12-13
5 13-14
4 14-15
3 15-16
2 16-17
1
Age

Figure 3.1. The long-term changes in training volume and gains in performance
among young male swimmers (average data of the boarding-school for
gifted athletes in GDR).

The above graph shows that from ages 12-17, the annual training volume
increased from 665 to 1950 km while rate of performance gain decreased from 6.2 to
1.8%. This natural reduction of improvement rate was determined by many factors but
first and foremost, by biological adaptation to active training stimuli. This general
tendency can be schematically presented as a funnel (Figure 3.2). Low-level athletes

95
are very sensitive to any kind of workloads because of the high positive transfer of
motor abilities from specific and non-specific exercises to competitive performance.
In other words, the targeted area of many exercises is very large and they produce a
pronounced positive effect.

Highly qualified athletes are selection sensitive to special workloads, which

correspond to the specific physiological and technical demands of certain sports
(1.2.2). Only these types of exercises provide positive transfer of motor abilities and
skills. Therefore, the targeted area of the exercise repertory is relatively small and
only carefully selected exercises can directly affect the targeted abilities. Thus, the
targeted abilities of elite athletes are less accessible to training stimuli than less
qualified athletes, and the trainability of highly qualified athletes is lower.

T a rg et ed
a re as

Elite
Adult
Junior high-
Young high- performance
Novices athletes performance athletes
athletes

Figure 3.2. Reduction of the targeted areas accessible to training stimuli with
an increase in the athlete’s performance level (funnel effect).

96
 The main outcomes from the above factors can be expressed as follows:

1) the quantity of exercises that effectively influence event-specific

preparation declines as the athlete’s qualification level increases
(funnel effect);
2) the level of specificity of developmental exercises (specific to the
competitive event) should increase in tandem with the athlete’s level of
qualification;
3) the rational preparation of high-performance athletes demands a
focused search for new (or relatively new) event-specific exercises in
order to get the desired training effect.

3.2.2. High and low responders

Imagine that a number of similarly qualified athletes perform the same training
program. After a certain period, several of these athletes achieve remarkable fitness
gains. As a result, their reaction to this training can be considered a high response.
Some members of the group attain medium improvement; they show a medium
response. The remaining athletes exhibit small or negligible improvement which is
evidence of a low response. Following this categorization, all athletes can be
subdivided into three different groups:

- low responders,
- medium responders, and
- high responders (Figure 3.3.).

97
 0.5

Sensetivity to workloads,
referral units 0.4

0.3
High responders
Medium
0.2 responders

Low responders
0.1

0
Low Medium High Elite
Qualification level

Figure 3.3. Subdivision of athletes depending on their sensitivity to workloads

and response to the training program. At each qualification level, high
responders have superior sensitivity to training workloads despite the
general reduction trend.

As we already know from section 3.1, elite athletes attain their performance
level thanks to high trainability and as a result, definitely belong to the category of
“high responders”. However, according to the graph in Figure 3.3, high responders
can be found even at the low qualification level. This diagnosis requires an evaluation
of improvement rate in sport-specific abilities following appropriate training
programs.

The outcomes of longitudinal investigations confirm the high predictability of

data received from the early stages of preparation regarding the achievements of adult
athletes (Bulgakova & Vorontsov, 1990; Vorontsov et al., 1999). Individual
improvement rates show wide deviations as determined by biological maturation,
previous experience and social factors. Not all successful elite athletes are recognized
in the early stages of their preparation and some are even ignored by inattentive

98
coaches and administrators. For practical purposes the problem of gifted athlete
identification has still not been resolved. Nevertheless, using the differentiation of
“high-low responders” may assist in finding a practical resolution.

3.3. Trainability and gender differentiation

The general tendency in contemporary high-performance sport is in the

reduction of differences between the athletic achievements of women and men. For
instance, in the period between 1985 and 2004, women bested world records in the
marathon by 4%, while men by only 1.8% (Cheuvront et al., 2005). Of course, social
and cultural factors, and the development of female high-performance sport today is
in striking contrast to its historical past. Nevertheless, many aspects of gender
differences (GD) still remain unclear and disputable. Namely, trainability of female
athletes with regards to various fitness components, which is of great importance, and
which will be considered below.

3.3.1. Gender differences in maximal athletic performances

Much data exists comparing the maximal muscular efforts of men and women.
The majority of these comparisons have been done regarding untrained or not equally
trained subjects. However, the outstanding achievements of elite athletes have drawn
the attention of sport experts since early in the last century. Perhaps the pioneer of
such studies was Nobel Prize winner A.V. Hill (1928), who plotted the world records
of men and women in the running events and analyzed the marked differences.

Today, the number of sports disciplines in which female athletes compete in

the same conditions as the males, has increased dramatically. Correspondingly, the
possibility for making comparisons has increased as well. Generally speaking,
analysis of running events is of special interest because they embrace a very large
range of distances, from very short (100 m) to extremely long (100 km). As a result,
we can examine the contribution of different metabolic recourses over the broad range
of work duration (Figure 3.4).

99
 14 5km
12 10 km

Difference,%
10 1500m
400m Marathon
8
6
4
100 km
2
0
100 1000 10000 100000
Distance,m

Figure 3.4. Gender difference in world records in running

(the records are from the official IAAF site, valid for January 1.2006)
(Issurin, Lustig, 2006)

The curve on the graph demonstrates a well-defined peak corresponding to

the 5 km event, where the female-male difference equals 13.3%. Minimal values are
for the shortest event (100 m – 7.1%) and for the longest distance (100 km – 5.1%). It
can be assumed that the maximal GD in the 5 km is due to the largest GD in
corresponding metabolic recourses. This assumption will be examined in the next
section.

Let’s observe and compare GD in disciplines demanding maximal and

explosive strength. The events with identical performance conditions for men and
women are the high, long and triple jumps in track and field, and the snatch and clean
& jerk in weightlifting, more specifically in the 69 kg category in the male and female
programs. Consequently, one can compare GD in typical explosive strength (high,
long and triple jumps) and very demonstrative maximal strength exercises (snatch,
clean & jerk) – Figure 3.5.

100
 35

30
Difference,% 25

20

15

10

0
High Jump Long Jump Triple Jump Pole Vault Clean&Jerk Snatch

Figure 3.5. World record gender differences in explosive and maximum strength
disciplines. The world records are from official site of track and field
(IAAF) and weightlifting (IWF) international federations, valid for
January 1.2006- (Issurin & Lustig, 2006).

Thus, the GD in maximal athletic performances can be expressed as follows:

- maximal speed disciplines (100m run) – 7.1%
- anaerobic glycolitic endurance disciplines (400-1500m run) – 9.7-11.2%
- medium duration endurance disciplines (5-10 km run) – 11.6-13.2%
- long duration endurance disciplines (marathon – 100 km run) – 8.1-5.1%
- explosive strength disciplines (jumps) – 15.9-17.4%
- maximal strength disciplines (snatch, clean & jerk) – 22.6-30%.
Comparison of the above GD in various events reveals a much higher superiority of
men over women in explosive and maximum strength exercises in comparison to the
maximum speed and endurance disciplines. Apparently, the marked GD in top-level
athletic performances is predisposed by gender-specific physiological factors, which
presumably determine the athletes trainability.

3.3.2. Gender differences in physiological determinants of motor fitness

Let’s first consider the gender differences in major physiological factors

affecting top-performance and trainability (Table 3.5).

101
 Table 3.5
The major physiological factors affecting top-performance and trainability
(Issurin & Lustig, 2006)

Factor Gender differences Reasons Source

Body Females have on average,
composition 10% more relative body fat
and consequently less
relative muscle mass
Muscle No difference in maximum
contractility strength and contractile
velocity per unit of CSA of
muscles
Cardiac Men have higher cardiac
output output due to larger stroke
volume
Fatigue Women have greater fatigue
resistance resistance at
moderate and low muscular
efforts and recover faster
than men
Substrate Women have decreased
utilization glycogen utilization and
increased fat oxidation
during prolonged exercise
Economy No gender differences in
exercises of similar relative
intensities
Hormonal The testosterone value in
factor males is 10- to 20-fold
greater than in women
NOTE: CSA is cross sectional area
Muscle hypertrophy in men Astrand et
is stimulated by sex al., 2003
hormones while women have
higher sensitivity for
lypolisis receptors
CSA of female muscles is Trappe et al.,
smaller but men have no 2003
histochemical benefits in the
fiber content
Man’s heart has greater left Pelliccia et
ventricle dimensions, a al.,1996
benefit in blood pumping
Women have beneficial Clark et al,
central cardiovascular 2003;
adjustments, reduced rate of Hunter et al,
increase in heart rate while 2004
men require a greater rate to
maintain a similar effort
Glycogen depletion is Friedlander
stimulated by sex hormones; et al., 1998;
females have favorable fat Tarnopolsky
metabolism et al., 1995
Similar energy supply for Daniels &
activity at equal relative Daniels,
intensities and body mass 1992
Sexual dimorphism of Medical
endocrine system, i.e. testes Encyclopedia
function in men. 2004

The data in Table 3.6 refute the wide spread opinion of male superiority in
functional capabilities for strenuous physical efforts. In fact, female athletes have the
same muscle quality as males, more favorable fatigue resistance in low and moderate
intensity exercises, better fat utilization during prolonged exercise, and faster
recovery. The male benefits are mostly predisposed by anthropometric factors and the

102
various consequences of higher concentrations of the male sex hormone testosterone,
i.e., the anabolic effect affecting muscle hypertrophy. There is also greater production
and depletion of muscle glycogen, more pronounced hypertrophy of the left ventricle
induced by training. In light of the above, the GD in motor abilities and athletic
performances can be more easily understood and explained. Let’s continue this
consideration with regards to GD in the athlete’s motor abilities (Table 3.6).

The strength-related sexual differentiation in particular is a popular matter for

discussion and investigation. It is the main reason for the male-female differences
attributed primarily to the anabolic effect of testosterone.

103
 Table 3.6
Gender differences in athletes’ motor abilities (Issurin & Lustig, 2006)
Motor Gender differences
ability
Strength Maximum strength of
trained females 30-40%
less; normalizing the
strength-to-muscle mass
decreases the gap to 5%
Explosive Men have remarkable
strength advantages particularly
in upper body exercises
Maximum Male and female athletes
speed attain a similar peak and
mean power relative to
lower body muscle mass
Anaerobic Glycolitic capacity
glycolitic relative to body mass is
endurance about 32% less in trained
(capacity) females than in males
Aerobic Aerobic power of trained
power females is 10-25% less
than in males; this gap is
reduced to 10% when
related to lean body mass
Aerobic Men have a relatively
long- small advantage that
duration decreases with an
endurance increase in work
duration.
Flexibility Superiority of females in
total-body flexibility
evaluated by many tests
Coordination From age 18
coordination capabilities
of women are 10% better
than in men
104
Reasons Source
Anabolic effect of Issurin &
testosterone determines the Sharobajko,
larger muscle mass in 1985
men-- by about 35% more
than in females.
Hypertrophy of fast twitch Drinkwater,
fibers is greater in males; 1988
no benefits in muscle
contractility and neural
output
There are no difference in Maud &
phosphagen stores and Schultz,1986;
anaerobic alactic Weber et
metabolism between men al.,2006
and women
Muscle glycogen depletion Kots, 1986
and production is strongly Brooks et al.,
stimulated by the 1996
testosterone level.
Lower oxygen delivery in Drinkwater,
females is due to less 1988;
hemoglobin mass, lower Astrand et
cardiac output and stroke al., 2003
volume
Men have beneficial Drinkwater,
oxygen delivery and 1988;
glycogen metabolism, but Tarnopolsky
women are superior in et al., 1995
fatigue resistance and fat
oxidation.
High elasticity of tendons, Kibler et al.,
ligaments and connective 1989
tissues; favorable bone
structure of joints.
Females have better spatial Tittel, 1988
orientation and fine motor
ability; they also have
better balance due to lower
center of gravity.
 The usual explanation for GD is that absolute values of maximum strength are
much higher in males. It is worthwhile to note that hypertrophy of fast twitch fibers
and, correspondingly, their cross-sectional area (CSA), is much more pronounced in
males in comparison to females. The area of these fast twitch fibers is 40% larger in
trained men compared to untrained men, while trained females have only 15%
superiority over the untrained women (Drinkwater, 1988). Consequently, male
athletes have a considerable advantage in explosive strength and power exercises.
However, this superiority is not as striking as in maximum strength, because female
muscles have similar contractile velocity as in males (Trappe et al., 2003). In both
maximum and explosive strength, the superiority of males diminishes and becomes
relatively small after normalizing the strength indices to muscle mass.

The GD in maximal speed is conditioned by neural factors, which give no

benefits to either sex and muscle contractility which is also similar in men and
women. GD is also seen in metabolic factors, where the superiority of males is
conditioned by greater muscle mass (Weber, Chia & Inbar, 2006). More pronounced
hypertrophy of fast twitch fibers in males gives them an advantage, but it is not so
striking in maximal speed exercises.

Endurance in highly intense glycolitic exercises has to be more advantageous

in males than in females because blood lactate accumulation in trained males is
substantially higher than in similarly trained females (Kots, 1986; Issurin et al., 2001).
This GD is conditioned by relatively higher glycogen production and breakdown in
men, which is stimulated by the higher testosterone concentration (Brooks et al.,
1996). In addition, the greater activity of glycolitic enzymes in males determines their
higher rate of glycolitic metabolism (Simoneau & Bouchard, 1989).

Aerobic power is used worldwide as an indicator of the athlete’s endurance.

Male athletes have a distinct superiority that is associated with larger muscle mass
and more beneficial oxygen delivery to the muscles. The latter is provided for by the
higher oxygen-carrying capacity of the blood due to larger hemoglobin volume
(Drinkwater, 1989), as well as greater stroke volume and cardiac output. Indeed,
stroke volume, as the amount of blood pumped per one contraction, is much less in

105
females because of smaller cardiac size and less volume and mass of the left ventricle
(Pelliccia et al., 1996). Normalization of maximum oxygen uptake to lean body mass
reduces GD, but it still remains substantial (Astrand et al., 2003; Drinkwater, 1988).

Aerobic endurance for long-duration events has a relatively small GD, and this
can be explained by women’s superiority in fatigue resistance and fat oxidation. This
benefit increases with an increase in work duration. Still, men outperform women
even in the super-marathon 100 km, thanks to anthropometric benefits (longer legs
and, consequently, strides) and more beneficial oxygen delivery.

It is a common assumption that women have greater flexibility than men. The
females’ superiority was proven in an investigation of more than two thousand
athletes participating in various sports using many tests. Female athletes were found
to be significantly more flexible in all measurements (Kibler et al., 1989).

Coordination is frequently considered as an area of female advantage. This

differentiation is particularly remarkable in the age interval of 18-30 years (Tittel,
1986). Various analysts have noted the better spatial orientation, sense of rhythm,
body balance, and fine motor coordination in female athletes. It was hypothesized that
sex hormones may affect motor skills, but there is no evidence that motor learning is
different in men and women (Mittleman & Zacher, 2000).

Consideration of the above material makes it possible to summarize the event-

specific physiological determinants with regards to maximum athletic performance
(Table 3.7).

106
 Table 3.7
The main physiological determinants of GD in various events and the extent of
male superiority (+ moderate, ++ high, - female superiority, no--no GD)
Issurin & Lustig, 2006.
Event Event Main physiological determinants Male
duration superiority
Running
100 m about 10s Muscles contractility no
Maximal anaerobic alactic power +
400 m 43-48s Glycolitic anaerobic power ++
Maximal anaerobic alactic power +
Muscle contractility no
1500 m 3.5-4 min Glycolitic anaerobic power ++
Glycolitic anaerobic capacity ++
Maximal aerobic power +
5 km 12.6-14.4 Maximal aerobic power ++
min Glycolitic anaerobic capacity ++
10 km 26.3-29.5 Maximal aerobic power, ++
min Aerobic long-duration endurance +
Glycolitic anaerobic capacity ++
Marathon 2.1-2.3 hr Aerobic long-duration endurance +
Fatigue resistance -
Running economy no
100 km 6.2-6.6 hr Aerobic long-duration endurance +
Fatigue resistance -
Running economy no
Jumps a
High 0.18b Muscle contractility no
Long 0.11-0.12b Stretch-Shortening Reflex behavior no
Triple 0.10-0.12 b CSA of fast muscle fibers ++
Relative mass of the muscles ++
Weightlifting a
Clean & Clean – Muscle contractility no
c
Jerk 0.9-1.2 CSA of fast muscle fibers ++
Jerk – Relative mass of the muscles ++
c
0.8-1.1
Snatch 1.06-1.15c
a
–the event duration is presented as the time of force application(s)
b-
takeoff duration; adopted from Zatsiorsky, 1995;
c
– duration of the active phase of barbell lifting; recorded by G. Hiskia during the
World Weightlifting Championships– personal communication

107
 The biomechanical and anthropometric factors that strongly affect GD, have
been closely analyzed by researchers (review of Cheuvront et al., 2005). Nevertheless,
by focusing on major physiological determinants, we can point out that minimal GD
occur in disciplines where males’ benefits are smaller (100m) and several female
benefits partly compensate for the other disadvantages (100 km). The maximal GD
that is significant for the 5 km distance, where both major metabolic contributors,
aerobic power and glycolitic anaerobic capacity, enable this male superiority.

A simple comparison of GD in running, the jumps and weightlifting

disciplines, reveals impressive male superiority in events requiring maximal and
explosive strength. Still, the GD in jumps is less than in weightlifting exercises. The
jumps demand a much shorter time of force application (takeoff duration). The jumps
require extremely fast muscular contractions and stretch-shortening muscle behavior
(Komi, 1988), where males have no gender-specific benefits. In the weightlifting
exercises the time of force application (duration of the active phase of the barbell lift)
is 6-8 times longer than in the jumps. Consequently, movement execution is relatively
slower, and the demands of maximum strength are much more pronounced. The
maximal GD is conditioned here by a much larger relative mass of the muscles,
despite the similar body weight within the 69 kg category and greater CSA of fast
muscle fibers.

3.3.3 Gender differences in training response

The GD in the cumulative training effect has drawn much attention of

researchers and coaches, particularly in strength training, where substantial
differences are expected. This is commonplace, because in hormonal anabolic
stimulation the male athletes have a distinct advantage (i.e. higher trainability) in
strength training directed at an increase in muscle mass. In fact, an identical high
resistance training program performed by male and female athletes resulted in
considerable strength gains in both sexes, although the men showed less improvement
(Wilmore & Costill, 1993).

108
 It is worthwhile to note that the strength increase in female athletes was not
accompanied by a large gain in muscle bulk. Therefore this gain was mostly
determined by enhancement of the neural mechanism of the muscular contraction. It
should also be noted that these findings were obtained in a study with low-level
amateur athletes. Perhaps the training response of top-level athletes would be
different. This assumption can be examined in the following study.

Case study. A group of elite female kayakers (n=10) participated in a strenuous

fitness program to improve maximum strength during a 19-week preparation period.
(Issurin & Sharobajko, 1985). It was hypothesized that improvement in the female
kayakers, who competed in the Olympic 500m event that lasted about two minutes,
demands a higher strength level. Correspondingly, a large amount of high-resistance
exercises were performed in three workouts per week, in addition to the water
workouts. The athletes’ diet and use of nutritional supplements was fully controlled.
The cumulative training effect was evaluated by measuring the maximum force of
selected muscle groups in kayak-specific body positions. Also tested was average
power in the 4-minute stroke simulation test on a kayak ergometer and muscle mass
(Figure 3.6).

The training program resulted in a remarkable gain in muscle mass. Interestingly,

the female athletes attained a substantial gain in muscle mass, maximum strength
and maximum strength relative to muscle mass. This means that both mechanisms
contributed to strength improvement--muscle hypertrophy and enhancement of
the neural regulation of muscular contractions. The average power in the 4-minute
ergometer test increased to a lesser extent, and this was consistent with the main
objectives of the training program. Therefore, it was concluded that top-level
female athletes can exploit both sources of maximum strength increases, and can
respond to strength training more effectively than was previously assumed.

109
 12
10

Average gain,%
8
6
4
2
0
MM SumF SumF/MM W-4min

Figure 3.6. Relative gain in muscle mass (MM), sum of maximum force
measurements (SumF), maximum forces related to muscle mass
(SumF/MM) and average power in 4-minute stroke simulation (W-
4min) induced by training of top-level female kayakers (adapted from
Issurin & Sharobajko, 1985, published by Issurin & Lustig, 2006).

Thus, strength improvement with muscle hypertrophy is not limited to males.

At least two arguments can be presented to explain the effect of female adaptation to
strength training. They concern the hormonal response and hormonal sensitivity of
female athletes. Fahey et al. (1976) reported that intense strength exercises induced a
20% reduction in testosterone level in male athletes; a similar load caused a
significant increase in testosterone level in females. Later, Cumming et al. (1987)
found a similar response in women who performed high resistance exercises.

However, it should be noted that the effect of hormones is determined not only
by their concentration, but also by the affinity of the target organ receptors. In female
muscles, the receptive affinity to anabolic hormones is two times higher than that in
males (Kreig et al., 1980; Viru, 1995). Hence, a remarkable anabolic effect can be
achieved in the female body due to exercise-induced stimulation of testosterone
excretion, and a higher sensitivity of the targeted receptors to anabolic hormones.
Presumably, this pathway for compensating for a low concentration of anabolic
hormones in the female organism is formed in high-level athletes as a result of long-
term adaptation.

110
 The GD in training responses to maximum speed and explosive strength
exercises are equivocal. On the one hand, male athletes have a big benefit in greater
hypertrophy of the fast twitch fibers (Drinkwater, 1988), hence the training response
to power exercises become more pronounced. On the other hand, there is no GD in
muscle contractility and neural adaptation induced by speed training (O’Tool, 2000).

The training responses to highly-intense training are to a certain extent gender-

specific. In untrained persons such training induces similar gains. For instance, 8
weeks of strenuous interval training of untrained women and men follows a similar
increase in maximal aerobic deficit in the range of 19-21% in comparison to the pre-
training level (Weber & Schneider, 2002). However, a higher testosterone
concentration in men produces better glycogen sparing in the muscles (Brooks et
al.,1996). Tarnopolsky et al. (1995) reported that appropriate manipulations of diet
and training allow for an increase in the muscle glycogen concentration in men by
41%, while the glycogen storage in women did not change. Consequently, the
females trainability in anaerobic glycolitic exercises is limited by the lower glycogen
concentration.

Aerobic training is an area where women usually achieve great improvement.

Despite their inferiority in oxygen delivery, trained female athletes increase their
aerobic power by 10-30%. This range is very similar to the data of males (Wilmore &
Costill, 1993). The experience of many national teams in endurance sports shows that
females perform similar training volumes of aerobic exercises as their male
counterparts. Moreover, they usually attain the same training effects of aerobic
endurance training as the males. The following study gives an example of this
similarity in endurance training response.

Case study. Nine women and 14 men, elite kayakers aged 19-29 yrs, were studied
during three months of early season preparation. The training program was devoted
mostly to developing aerobic abilities and sport-specific strength. The weekly
schedule consisted of nine-ten workouts with total time expended in training about
24-27 hours. The cumulative training effect was evaluated by an incremental step
test of 4×500m with measurment of blood lactate and average velocity in each
stage, as well as determination of lactate anaerobic threshold (AnT) and maximal

111
 performance (MaxP). Both, male and female paddlers significantly improved their
aerobic abilities, i.e., velocity of AnT increased by 8.4 and 7.8% and velocity of
MaxP by 4.5 and 4.1%, respectively (Figure 3.7). Thus, no gender-specific effects
were seen (Issurin, Lustig, 2006).

9
Females
8
Males
7
Average gain, %

6
5
4
3
2
1
0
AnT MaxP

Figure 3.7. Relative gains in velocity in relation to anaerobic threshold (AnT),

and velocity of maximal performance (MaxP) in female and male elite
kayakers over a three month period (Issurin, Lustig, 2006)

The sex-related specificity of coordination has previously been considered

(Table 3.6). There are very few objective data concerning GD in regard to training
response to movement coordination programs. The experience of top-level athletes in
sports that require high levels of coordination such as gymnastics, figure skating, etc.,
indicates that males and females are similarly trainable for technical events. The
common opinion is that female athletes adapt better to technical skills demanding
much flexibility and balance and medium levels of force application.

Males are superior in motor tasks demanding great force or power. The high-
performance level coaches noted that male athletes had more initiative in acquisition
and mastery of new motor skills and tools while female athletes were more consistent

112
and sensitive to technical details. In general, high-performance athletes are similarly
trainable for high coordination type exercises and technical skills, irrespective of
gender.

Table 3.8
Summary of gender specific trainability in regard to different motor abilities

Motor ability Trainability differences

Maximum strength Female and male athletes have equal potential to improve the
neural mechanism of muscular contraction; men have an
advantage in muscular hypertrophy, which can be partly
compensated for by the higher sensitivity of the muscles to
endogenous anabolic hormones in women.
Maximum speed Male athletes have an advantage conditioned by more
(alactic) pronounced hypertrophy of the fast twitch fibers; there are no
GD in neural adaptation to maximal speed and explosive
exercises
Anaerobic Male athletes have the potential to increase glycolitic capacity in
glycolitic regard to higher glycogen concentration that depends on their
endurance testosterone level
Aerobic endurance Although inferior in oxygen delivery, female athletes respond to
aerobic training (aerobic power and long-duration endurance) in
a similar manner to their male counterparts
Coordination Female and male athletes have a similar improvement potential.
The rate of technical skill perfection doesn’t depend on sex
factors
Flexibility It can be suggested that women are more trainable for flexibility
than men due to the morphological features of their
musculoskeletal system.

In spite of extensive sex related information on flexibility, there is a deficit of

data concerning the training response. It can be suggested that the morphological
benefits that women have (more elastic tendons, ligaments and connective tissues and
favorable geometry of joints) may affect their higher trainability in tasks demanding
greater flexibility. On the other hand, the relatively high pre-flexibility training level
of females can reduce their training response compared to the less flexible males. It
can be speculated that women are usually more trainable in flexibility exercises than
men.

113
 The above data allow positive conclusions to be drawn relative to the
trainability of female athletes in regard to different motor abilities (Table 3.8).

Summary

Trainability as a general human trait, is extremely important in coaching,

training, and studying. Unfortunately, it has very often been underestimated or taken
into account intuitively. This chapter clarified and explained the essence and
particulars of trainability with regard to three general factors: heredity, athletic level,
and gender. The first is illustrated in the study of sport dynasties where data about
eleven families of champions are presented. Hereditary problems in sport touch upon
a wide spectrum of biological determinants, which include somatic and physical traits,
and training responses to developmental programs for various motor abilities.

More specifically, a predisposition to certain sports assumes an optimal

combination of somatic traits. For example, one group of sports is strongly dependent
on heredity (e.g., length of body limbs, etc.). Another group is moderately dependent
(e.g., body width--shoulders, thighs), and some sports groups are slightly dependent
(e.g., body fat). Similarly, several training responses are highly predetermined by
genetics (maximum speed, anaerobic glycolitic power), and others are much less
heredity-dependent and therefore more trainable (maximum strength, aerobic power,
movement coordination, flexibility). Unlike many previous publications, this position
is more optimistic about the trainability of most sport-specific features.

It is also believed that trainability varies with athletic progress. The general
tendency is towards a reduction in trainability as the athletic level increases. In other
words, more qualified and experienced athletes are less sensitive to training stimuli
than their younger, less qualified counterparts. Two practical consequences emerge
from this: the quantity of effective exercises is reduced with an increase in athletic
level (funnel effect) and the level of event-specific expertise in developmental
exercises should increase as the level of athletic mastery rises. Depending on the
individual improvement rate of their sport-specific abilities, athletes can be

114
differentiated as high-, medium-, and low- responders. Apparently, high-responders
are persons capable of extraordinary trainability, and this distinctiveness is extremely
important for identification of gifted athletes.

The gender-specific characteristics of trainability were reviewed with respect

to maximal athletic performances, their physiological prerequisites, motor abilities,
and cumulative effects of systematic training. Maximal GD were noted in athletic
disciplines requiring maximum strength (22.6-30%), explosive strength (15.9-17.4%),
and a combined manifestation of maximal aerobic ability and anaerobic glycolitic
capacity (11.6-13.2%). Minimal GD are characteristic of maximum speed events
(7.1%) and events demanding long-duration aerobic endurance (8.1-5.1%).

It should be emphasized that female athletes have several advantages; more

favorable fatigue resistance in exercises of low to moderate intensity, better fat
utilization during prolonged exercise, and faster recovery. Male benefits are mostly
predisposed by anthropometric factors (size, body mass, length of extremities, torso,
etc.) by oxygen delivery, and higher concentrations of male sex hormones (more
pronounced muscle hypertrophy, greater production and depletion of muscle
glycogen, higher glycolitic ability, etc.). Similarly, male advantages in motor fitness
relate to maximum strength, aerobic power, anaerobic glycolitic endurance, and, to a
lesser extent, explosive strength and maximum speed. Female athletes are superior in
flexibility and general coordination.

Despite the inferiority of females in several motor abilities, they can achieve
favorable training responses, very often similar to those attainable by males, by using
gender-specific mechanisms of adaptation to maximum strength, aerobic, and high-
coordination type workloads. Female athletes choose their own pathway to technical
mastery. They are more consistent and sensitive to technical details and adapt better
to technical skills demanding high flexibility, balance, and medium force application.

In addition, various living conditions are mentioned as relevant factors

supporting trainability. This includes nutrition, sufficient rest, biological restoration,
normal conditions for professional activity, proper psychological climate, and social
support.

115
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physiology: Physiological bases of exercise. 4th Ed. New York: McGraw-Hill.
Bouchard C., Malina R.M, Perusse L., 1997. Genetics of fitness and physical
performance. Champaign, IL: Human Kinetics.
Brooks, G.A., Fahey,T.D., White, T.P. (1996). Exercise physiology. Human
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Bulgakova, N.Zh., Vorontsov, A.R.(1990). Physical Growth and development of
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on Youth, Leisure and Physical Activity and Kinathropometry, Brussels, p. 152.
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 Chapter 4

Gyorgy Kolonicz
Two-time Olympic champion and two-time Olympic Bronze medal
winner, many-time world and European champion in canoe,
Hungary

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 Chapter 4
Designing the training programs

All of the information presented regarding training principles, training effects

and trainability leads ultimately to designing rational training programs. The most
generalized training theory that deals with program design is training periodization -
the purposeful sequencing of different training units and cycles so that the athlete can
attain the desired state and planned for results. Therefore, training periodization is
definitely one of the most practical branches of coaching science. This chapter
presents the most relevant information about designing training programs, i.e.,
traditional and non-traditional training periodization, workout design, micro- and
mesocycles, annual (macro) cycles, and Final Stage Preparation (FSP) for targeted
competitions.

4.1 Basics of training periodization

The history of contemporary training periodization goes back to the 1920s,

when the first periodization articles were published in the Soviet Union. Interested
readers can refer to a short review available in English (Graham, 2002). However, the

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first serious fundamental book was published much later (Matveyev, 1964). Since its
publication the traditional concept of periodization has been disseminated in Eastern
Europe (Ozolin, 1971; Harre, 1973; Zheliazkov, 1981) and later in Western countries
(Dick, 1980; Martin, 1980; Bompa, 1984, Yessis 1987). Let’s first consider the basics
of the traditional periodization concept.

4.1.1 Scope of traditional periodization

The cornerstone of traditional periodization is the establishment of a

hierarchical system of training components where the entire preparation is subdivided
into large (macrocycles) and smaller training cycles, i.e., meso- and microcycles
(Table 4.1).

Table 4.1

Hierarchy of periodized training components (based on Matveyev,1964)

Component Duration Short description

Multi-year a number Preparation of young athletes and/or quadrennial
preparation of years Olympic cycle for high-level athletes
Macrocycle a number Sometimes identified as an annual cycle: includes
of months preparatory, competitive and transitional periods
Mesocycle a number Medium size training cycle consisting of a number of
of weeks microcycles
Microcycle a number Small size training cycle consisting of a number of days,
of days usually one week
Workout a number A workout with a break lasting more then 40 min
of hrs/min qualifies as two separate workouts
Exercise a number Performance of motor, technical, techno-tactical or
of min/sec mental task

In competitive sports, the planning focuses first of all on annual cycles, where
the number of macrocycles usually varies from one to three. Correspondingly, the
duration of several periods (preparatory and competitive) can vary from 1.5 - 5

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months while the transitional period is usually planned after the season and lasts about
one-two months. The most generally accepted characteristics of training content in the
different periods are presented in Table 4.2.

Table 4.2
Basic training particulars in different periods

Period Main goals Short description of content

Preparatory Improvement of general fitness Multilateral preparation using a wide
and basic athletic abilities repertory of exercises with relatively
high volume and reduced intensity
Competitive Improvement of sport-specific Mostly sport-specific preparation
fitness and specialized athletic using more specialized exercises with
abilities reduced volume and higher intensity;
participation in competitions
Transitional General rehabilitation and Self-determined activity with use of
active recovery various training means

The traditional model of training periodization needs no thorough description;

it has been presented in many books on general theory of training (see Matveyev,
1964; Bompa, 1984 and 1999, Yessis, 1987 etc.) and in various guidelines for
different sports. Nevertheless it is beneficial to review several methodological
positions that are of particular interest to sports experts and analysts, namely, the
proportions between general and specialized preparation, the relationship between
workload volume and intensity, and the relationship between load and recovery. We
will briefly consider these positions.

Ratio between general and specific preparation was the subject of intense
debate three to four decades ago. Proponents of “multilateral diversified training”
declared that only programs structured in keeping with this general concept could
ensure harmony between general health and event-specific progress. Opponents of
this approach cited examples of several world-class stars who attained outstanding
achievements thanks to highly specialized training from the early stages of their long-
term preparation. The prevailing belief, even today, is that preparation of novices and
low-level athletes should be more multilateral and diversified whereas preparation of

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high-performance athletes should be much more specialized. The basic proportions of
general fitness training and sport-specific exercises are presented in Figure 4.1.

1000

900

Hours
expenses, Hours
800

700
expenditure,

600

500
Sport-specific
time

400
time

preparation
Annual

300
Annual

200

100
General fitness preparation
0
Preliminary Initial Advanced Sporting
preparation specialization specialization perfection

Stages of long-term preparation

Figure 4.1 Relationships between general and sport-specific preparation in

different stages of long-term athletic preparation

It is commonly accepted that the contribution of general preparation is in

inverse proportion to the athlete’s level (the lower the level the higher the general
fitness component). Thus, in the stage of preliminary preparation, general fitness and
sport-specific exercises are in equal proportion. At the stage of sporting perfection,
attainment of which usually requires six-eight years, the general fitness program
accounts for about 20% of total training time. Another point to remember is that the
general fitness program of high-performance athletes and of novices is not identical;
step by step it involves the best training means and activities for a given sport. Despite
the relatively low contribution of general fitness in relation to the total time for
training high-level athletes, its importance is far from negligible.

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 Example. The head-coach of a successful canoe-kayak team decided to make
radical reforms in the training program, in the direction of greater specialization.
The newly modified program excluded all non-specific exercises. In addition,
the sport-specific program was strictly oriented to competitive regimes, pace-
race modeling and competitive efforts. This training transformation was based
on the assumption that only event-specific exercises provide training stimuli for
athletic progress; the other exercises simply waste athletes’ time and energy.
This “revolutionary” concept was applied in the annual program of a team of
male kayakers while female kayakers and canoeists continued to train according
to the traditional plan. The experiment yielded dramatic results. After seven
months of preparation, none of the male kayakers came near their previous
results. At the same time, the two other groups attained their expected levels of
preparedness. The coaches and athletes were forced to admit that such extremely
specialized training was a failure.

The above example illustrates the fact that general fitness preparation is an
indispensable part of the whole training program, although its contribution may vary
greatly depending on qualification level, sport specificity and the athlete’s individual
particulars. In any case, the general rule is that the contribution of general
conditioning exercises in the program of low-level and junior athletes should be much
higher than for top-level athletes. Experiences from many sports shows that excessive
specialized training in youth elicits earlier mobilization of resources for their
biological adaptation and results in a higher improvement rate during the initial stages
of preparation. But there is stagnation in further stages.

Relationships between workload volume and intensity remains one of the

favorite subjects of discussion among both training analysts and coaches. It is
worthwhile to first examine the definition of intensified training needs. Many
definitions have been offered but with little consensus due to differences in how the
term is understood. Actually, “intensified training” can be understood from the
following aspects:
a) A training program with a relatively high contribution of exercises performed
at intensities higher than the anaerobic threshold level (this is the most widely
used approach in scientific publications);

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 b) A training program with a relatively high contribution of exercises performed
at maximal intensity, i.e., maximum speed (power) exercises;
c) A training program in which a number of the exercises performed during the
workout is greater than usual for a given sport and the intervals between them
are shorter (a characteristic also called motor density).

Disagreement about the definitions has been particularly strong in the individual
sports. Intensified training proponents cite the amazing achievements of a number of
top athletes while opponents counter this argument with data about overtraining
among other athletes. Data from several top athletes who attained high achievements
using relatively extensive programs were considered as well. In fact, traditional
periodization does not offer an optimal solution to the problem of “volume vs.
intensity” and this is one of the reasons why alternative approaches have been
suggested. Nevertheless, a number of general approaches can be noted (Table 4.3).

Table 4.3
General characteristics of training, volume and intensity during periods of
preparation and competition

Characteristics Preparatory period Competitive period

Dominant Cardio-respiratory fitness, basic Sport-specific fitness, specific
targets (aerobic) endurance, muscle neuro-muscular coordination,
strength, general coordination proper technique and tactics
Main training Wide repertory and diversity of Mostly sport-specific
means exercises, long duration aerobic exercises, techno-tactical
bouts and strength exercises for simulation of competitive
various muscle groups performance, participation in
competitions
Total volume Relatively high Reduced, in comparison to the
preparatory period
Average intensity Reduced in comparison to the Relatively high
level competitive period
Contribution of Relatively low Relatively high
maximum speed
(power) exercises

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 As can be seen in the above table, dominant targets of the preparatory period,
such as cardio-respiratory fitness, basic endurance and general coordination, demand
high volume diversified exercises, which definitely can not be executed at high
intensity. The opposite situation occurs in the period of competition, where attainment
of sport-specific fitness approaches the level of competition efforts. Usually this
entails performing exercises at increased intensity. Similarly, execution of exercises
with maximum effort are much more typical of pre-competitive training than of pre-
season preparation.

The relationship between fatigue and recovery is also a traditional matter of

discussion among coaches, training analysts and sports medicine experts. The general
position regarding this matter sounds quite trivial. That is, fatigue should be not
excessive, recovery should be sufficient. The principle of supercompensation explains
the relationships between fatigue and recovery following a single workout (Figures
1.6 and 1.7), and following a series of workouts (Figure 1.8). Admittedly, training
stimuli following a single workout is sufficient for progress among novices.
Therefore, each workout of low-level athletes can be planned so as to ensure full
restoration prior to the subsequent session.

A similar design has been examined in the training of high-performance

athletes.

Example. An inquisitive and creative swimming coach decided to implement a

training design in which each heavy load workout was followed by recovery. This
provided the opportunity for athletes to benefit from the supercompensation phase
of the subsequent high-load workout. The predicted interval for full recovery was
taken to be about 48 hours, a period that was filled with low-load workouts for
technique improvement and restoration. This experiment was implemented during
a training camp, with all athletes executing two workouts a day. Swimmers of
other coaches performed hard training programs. To conclude the three week
training camp, selection trials were held, in which none of the creative coach’s
swimmers won places on the team, to their great disappointment. As some of them

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 remarked, “While the other athletes trained, we had to wait for
supercompensation”. This failure taught the coach a hard lesson. During his
career, which lasted more than three decades, he demanded tough workloads and
some of his athletes achieved outstanding results.

Training stimuli for high-performance athletes can be created by the

summation of training effects for a number of workouts. Thus, accumulated fatigue
can actually approach the upper border of human adaptation. In fact, each high-
performance coach deals with a dilemma. A short series of heavy load workouts
helps to prevent excessive fatigue accumulation but may be insufficient to create the
desired training stimulus. A long series of heavy load workouts can effectively
provide training stimulation but may also lead to excessive fatigue accumulation and
overtraining.

How can the optimal sequence of loading workouts and admissible fatigue
accumulation be found? Many generations of successful coaches have sought the
solution to this problem based on their experience, intuition and common sense.
However, the most creative representatives of the coaching population broke routine
and proposed alternative models of periodization.

4.1.2 Main limitations of traditional periodization

As was already mentioned, the fundamentals of traditional training

periodization were proposed about four decades ago. Of course, training workload
levels, sports achievements, equipment and knowledge were at a much lower level
than now. Correspondingly, many methodological positions were elaborated upon
based on available sports and sports science achievements at the time. It would indeed
be strange if the constant progress of sport did not create contradictions between
training theory and the increasing demands of practice. As a result of new
developments, a number of limitations regarding traditional periodization have
appeared:

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 1) The inability to provide multi-peak performances in many competitions;
2) The disadvantages of long lasting mixed (multi ability) training programs;
3) The negative interaction of non- (or restricted) compatible workloads
during the traditional mixed (multi-target) training;
4) The insufficiency of training stimuli produced by mixed training for
progress in certain abilities among highly qualified athletes (Issurin, 2008).

The above deficiencies of traditional periodization are considered below.

The inability to provide multi-peak performances in many competitions

was revealed as a salient drawback to the traditional model at least three decades ago.
At that time the number of competitions expected of high-performance athletes
increased drastically. Since that time, three- and even four-peak annual designs have
not been successful for athletes participating in ten-twelve competitions. This led
creative coaches to insert inclusive training cycles directed at forthcoming
competitions and, thereby modifying the traditional periodization chart.

Disadvantages of long lasting mixed training programs. A characteristic of

the traditional model is its relatively long lasting periods of training directed at many
targets. Such multi-targeted programs have been studied in different sports and the
following negative consequences have been noted:

1) Persistent accumulation of fatigue (even in the preparatory period), as

diagnosed by high levels of stress hormones and CPK (Barzdukas et al., 1991;
Lehman et al., 1997);

2) Long lasting mixed training induces relatively high improvement rates at the
beginning of the program, much lower rates after three-four weeks, and
stagnation in further preparation (Zemliakov, 1991; Lehman et al., 1993);

3) Exhaustive intense training elicits a pronounced stress response as the athletes

approach the upper limit of biological adaptation after three-four weeks
(Steinacker et al, 1998). Continuation of such a program may lead to
overtraining (Hooper et al.,1995).

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 Negative interaction of non- (or restricted) compatible workloads. The
experiences and outcomes of researchers showed conflicting responses produced by
mixed, multi-targeted training. In these cases, the loads of certain training modalities
inhibit or even have a deleterious effect on workloads directed to other targets. For
example, prolonged exhaustive mixed training suppresses maximum strength in elite
skiers (Koutedakis et al., 1992), elite fencers (Koutedakis et al., 1993), elite rowers
(Hagerman and Staron, 1983), elite male kayakers (Zemliakov, 1991), and elite
basketball players (Hoffman et al., 1991). Likewise, it was reported that high-volume
mixed training suppressed maximal speed in swimmers (Fitts et al., 1991) and elite
kayakers (Zemliakov, 1991).

Similar conflicting responses have been noted during intensified mixed

training typical of pre- competition programs. It was found that such training causes a
decrease in maximum aerobic power and/or anaerobic threshold in elite rowers
(Steinacker, 1993), elite skiers (Koutedakis et al., 1992), and runners (Simoes et al.,
1998). Apparently, employing concurrent workloads produces conflicting training
responses and disrupts physiological adaptation, provokes excessive fatigue, and
ultimately decreases the cumulative training effect.

Insufficiency of training stimulus produced by mixed training. Each

experienced coach knows that training means and dosage sufficient for progress
among low-level athletes are insufficient for improvement among high-performance
athletes. The mixed program has training stimuli directed at many athletic abilities
and their magnitude is sufficient to produce performance enhancement in low- and
medium-level athletes. In addition, such programs have benefits such as
attractiveness, higher diversity and a positive emotional impact. However, they do not
produce sufficient training stimulus for performance enhancement among more
qualified athletes.

In high-performance athletes an effective training stimulus can be obtained

only by means of highly concentrated appropriate workloads. The outcomes of
controlled studies demonstrate that high-intensity in-season training of elite road

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cyclists (Sjogard, 1984) and elite long-distance runners (Svedenhag , Sjodin, 1985)
did not enhance maximum aerobic power which is decisive for these sports. As world
known physiologist Stegeman (1981) said, “Mixed training produces mixed results”.
Such mixed results can satisfy relatively low level athletes but they disappoint more
qualified sportsmen.

4.1.3 Block periodization as an alternative training concept

The alternative to traditional periodization approaches was created by both

researchers and coaches. Several innovations were proposed to up date the traditional
model, including efforts to distinguish between linear and non-linear periodization
(Baker et al., 1994; Fleck & Kraemer, 1997). Proponents of the renewed version
proceeded from the assumption that traditional periodization postulates a gradual
progressive increase in intensity and can therefore be termed a linear model. In
contrast, the non-linear model offers drastic variations in intensity within the weekly
and daily program. This “variation factor” was especially stressed in the term
“undulating periodization” (Bradley-Popovich, 2001) that was attached to the non-
linear model.

In reality, traditional periodization does not ignore – and even requires – wave-
shaped fluctuations of workloads within the single day, micro- and mesocycles. It
also doesn’t restrict the amplitude of these variations. This inconsistency of the
proposed concept was noted by Stone (2001), who reasonably declared that, “The
terms linear and undulating are misleading”. I completely agree with this position and
assume this to be the case when non-traditional terms are used to discuss the
traditional training approaches.

Real attempts to modify the training systems were applied first by prominent
creative coaches who realized, even if intuitively, the limitations of commonly used
schemes. The term “training block” became widely used among coaches more than
two decades ago and was usually understood as the training cycle of highly

131
concentrated specialized workloads. This tendency to create training blocks appeared
as an alternative to the prolonged administration of mixed, multi-targeted programs.
The first methodological descriptions of Block Periodized training were published in
the mid 1980s (Issurin & Kaverin, 1985; Bondarchuk, 1986). Readers interested in
more detailed information are referred to Issurin (2008b). This section summarizes the
basic positions of Block Periodization (BP), namely, general principles, taxonomy of
mesocycle-blocks, and general guidelines for training design.

General principles of Block Periodization (BP). The four principles

presented below determine the logic of and general approach to designing training
according to the BP concept.

Table 4.4
The general principles of Block Periodized training
(adapted from Issurin, 2008a)

Principles
High concentration of
appropriate training workloads
Minimal number of target
abilities within a single block.
Consecutive development of
targeted abilities.
Structure and use of specialized
mesocycles- blocks
Comments
It assumes that a high concentration of workloads
provides sufficient stimuli to enhance targeted
abilities in high-performance athletes.
Usually not more than two physical abilities and
one technique or techno-tactical component can be
developed within a training block.
In most sports, the number of needed abilities
exceeds the number of targeted abilities that can
be developed simultaneously.
The optimal time span in which desired changes in
the athlete’s state can be attained corresponds to a
training mesocycle.

A taxonomy of mesocycle-blocks was proposed more than two decades ago

(Issurin, Kaverin, 1985) and has been adopted by many training analysts (Zatsiorsky,
1995; Navarro, 2004; Zatsiorsky, Kraemer, 2006). The taxonomy proposes three types
of mesocycle-blocks, which are characterized by properly selected training modalities
and other particulars (Table 4.5).

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 Table 4.5
Taxonomy of mesocycles employed for Block Periodized planning
(adapted from Issurin, 2007a)

Type Training modalities Duration Particulars

Accumulation Basic abilities: general
aerobic endurance, muscle
strength, basic technique
Transmutation Sport-specific abilities:
anaerobic (also mixed) and
muscle endurance, techno-
tactical preparedness
Realization Modeling competition
performance, maximum
speed and quickness,
active recovery
2-6 Targeted abilities yield the
weeks longest training residuals
2-4 Pronounced training
weeks responses, accumulated
fatigue, shortened training
residuals
8-15 Reduced training loads,
days emotional strain increases
pending competition

More detailed information about the content and particulars of the three
mesocycles appears below (section 4.4).

The general approach to the compilation of Block Periodized training

assumes the sequencing of three different-type mesocycle-blocks, that form a single
training stage ending in some competition. The correct timing of these mesocycles
within the training stage makes it possible to attain a favorable positioning of residual
training effects. More specifically, the accumulation mesocycle has the longest
training residuals, lasting about one month. The transmutation mesocycle creates
residual training effects that last about 15-18 days. The realization block that
precedes the competition, lasts about 10-14 days and its training residuals are the
shortest.

Ultimately, this sequencing and timing make it possible to reach competition

with a high level of all motor and technical abilities. Calculation of the total length of
the training stage is based on an approximate mesocycle duration and varies between
2-2.5 months. In fact, the duration of training stages can be longer when pronounced

133
morphological and biochemical changes are desired, and shorter when the calendar of
events demand more frequent attainment of peak-performance.

Therefore, the total number of training stages in an annual cycle can vary from
four to seven, depending on the duration of each single stage, frequency of important
competitions, and the particulars of different sports. A more specific description of an
annual program compilation is presented in section 4.5.

The next paragraphs of this section are devoted to a brief systematic

description of training program design according to the BP concept. This presentation
of BP training units and cycles is necessary for two reasons: 1) the BP approach is
relatively new and less known and 2) interest in training design according to
traditional training periodization can easily be satisfied by reading other books.
Nevertheless, many approaches proposed for a single workout or several microcycle
compilations can be adapted for use in the traditional periodized training plan.

4.2 Characteristics and design of the workout

The Block Periodization (BP) approach affects each component of the training
system including, of course, the single workout. Specifically, three principal
methodological elements should be highlighted in relation to BP:
– workout typology according to load level;
– workload concentration that provides sufficient training stimuli; and
– compatibility of different workloads to prevent conflicting training responses.

These elements, which are relevant for practical coaching, are considered below.

4.2.1 Workout typology according to load level

In terms of BP, the load-related differentiation of workouts is of particular

importance. Following advanced practice and scientific rationale, it is necessary to

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enumerate three general functions of workouts: development, retention and
restoration. Apparently, each training plan is a specific combination of these workout
types. Some of them concentrate training loads to develop selected motor and/or
technical abilities, others are necessary to retain certain capabilities at the previously
attained level while special sessions are planned for restoration.

Preliminary determination of workout type is extremely important both for

planning, that is, determining and specifying the desired load level, and for the
athlete’s motivation when he/she encounters moments of particularly hard effort.
Figure 4.2 illustrates the three workout types with regard to load level, and in terms of
reference points. It can be seen that development workouts can be classified into three
load gradations: substantial, large, and extreme (Zatsiorsky, 1995). Correspondingly,
the workout program can be structured with respect to the desired load level.

Example. Imagine that a coach found that one of his athletes had insufficient
strength and had a loss in muscle mass. Following the BP approach he has to
decide how many developmental strength workouts the athlete should execute to
compensate for these deficiencies. Certainly, these workouts can not be
sequenced one after the other. Thus, he plans retention workouts for other
abilities and restoration workouts to prevent excessive fatigue between
development sessions. Afterwards he can calculate the time span of this highly
concentrated strength training and check to make sure this block does not
undermine the other purposes of the program.

The characterization of load level needs additional clarification with regard to

the objective criteria that can be used. The most comprehensive indication can be
obtained on the basis of time for full restoration. This approach is particularly suitable
for conditioning training using strength, power, endurance, and speed exercises,
where full restoration after the development workouts varies from 24-72 hours.

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 5

Load level, reference points

4
Development
3

2
Retention
1
Restoration
Types of workout

Figure 4.2 Aim-load typology of workouts; reference points characterize

gradations of load level; development workouts assume a substantial
load (3 points), large load (4 points), and extreme load (5 points) -
(based on Zatsiorsky, 1995)

A more difficult situation occurs with regard to techno-tactical workouts and

the acquisition of new technical skills. High-level coordination training and workouts
that induce heightened neuro-emotional stress usually require less time for full
restoration. However, it is not always possible to select integrative objective markers
and indicators based exclusively on the duration of restoration. The generally
accepted approach among prominent coaches presupposes a workout repertory, where
the content of each workout corresponds to the desired load level according to
pedagogical and sport specific estimations. Unlike the traditional training approach,
where the total volume of exercises performed are of primary importance, the BP
concept postulates absolute priority of the total number of development workouts as
the crucial characteristic.

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 In summarizing the above data the following practical consequences should be
highlighted:
- Subdividing workouts into three types, i.e., development, retention, and
restoration, facilitates a better load level differentiation between various training
sessions and a more deliberate selection of appropriate workloads;
- The load level of each workout can be quantified and expressed numerically; this
provides additional planning benefits particularly in non-measurable sports (team
sports, gymnastics etc.) and makes it possible to place stronger emphasis on
specially selected workouts;
- Athletes are capable of rapidly learning the different types of workouts which
assists them in becoming more conscious and prepared for the training and its
realization.

4.2.2 Training sessions with highly concentrated workloads--key-workouts

One of the key principles of BP is that only highly concentrated specialized

workloads provide sufficient training stimuli for further progress for high-
performance athletes (see Table 4.4). Following this principle, the development
workouts should concentrate on and emphasize the most important immediate training
workloads. According to BP, the quality of training is determined by the strict
quantity and placement of development workouts. Moreover, some of them are
especially stressed and carefully arranged through the appropriate planning. The most
important development workouts, which focus on the current, main training
directions, are called “key-workouts”.

For a long time, leading coaches selected and emphasized several workouts
which form the peak-points in corresponding training cycles and concentrate the most
important tasks and workloads. Such peak sessions, recently renamed “key-
workouts”, also require athletes to concentrate mentally and emotionally and to be
ready to work harder than usual. The major demands for structuring key-workouts in
terms of methodological, organizational and psychological aspects are very definite.

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 In terms of training methodology, the following items are of primary
importance:

Target determination - the most relevant abilities that dominate in the current
training cycle. Usually it is one-two targets related to motor fitness, and one to
technique or tactics;

Load level – this conforms to the standard of the development workout—

substantial, large or extreme level;

Location within the microcycle (timing) – target should be planned for the
most favorable time-- a moment when athletes have adjusted to preceding loads but
are still not overly fatigued;

Monitoring the training - thorough and objective recording of relevant

information using instruments such as HR and blood lactate monitors, video etc.
and/or using visual signs and pedagogical estimation.

In terms of organizational demands, it is important to have good cooperation

within the group as well as team spirit, good camaraderie, to employ the most
effective equipment and involve the necessary assistants etc.

From the psychological aspect it is important to have mental concentration –

athletes should be especially motivated and focused on a particular workout that
strongly determines the effect of the whole training program.

Key-workouts should not include previously unknown training means or

completely new conditions that demand preliminary adjustment. Athletes should be
focused on maximum quality in their work. New means and conditions can divert
their attention from load-specific details and reduce motivation level. All performance
demands, organizational details and work conditions should be clearly explained prior
to the workout. This holds true for any training session but is particularly important in
key-workouts.

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4.2.3 Workload concentration within the workout--key-exercise (task)

Depending on sport specificity, the single workout can contain a large number
of exercises (as in track and field, swimming or gymnastics) or just one task (such as
a match in team sports). Prominent coaches in different sports have long strived to
compile workouts by selecting and emphasizing the most important exercise or task.
The coaches termed this “the meaningful exercise”, “the chief link of the workout”,
“the main task”, “the highlight of the program” etc.

In BP, the emphasis on key-function exercises is a key characteristic.

Following the principle of training workload concentration (4.1.3), accentuation of a
specially selected exercise is logical and desirable. Following the principle of a
minimal number of ability-targets, one selected exercise or task should receive special
emphasis. Similar to the definition of the key-workout, this key meaningful element
of a workout is termed the key-exercise. In several sports such as team or combat
sports, where the key-function frequently belongs not to a given exercise but to a
sport-specific task (training match, training fight etc.) the most important workload is
the key-task. The major characteristics of key-exercises (tasks) are presented in Table
4.6.

Table 4.6 Major characteristics of key-exercises (tasks) in a workout

Major Particulars
characteristics
Target Corresponds to the main target of a given workout
Motivation Requires maximum self-motivation and appropriate moral support
from the coach
Timing The best “prime-time” is assigned, when athletes are in the most
favorable conditions
Organization Performance details like interaction of partners, equipment, access
to information etc. should be properly provided
Monitoring The most relevant performance variables are recorded by the coach
or his/her assistant

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 Despite the variety and specificity of various sports, accentuating key-
exercises (tasks) can generate many benefits:
- Workout compilation becomes more comprehensive, logical and easier. The
exercises preceding key-exercises have to prepare athletes for the main task and
the subsequent exercises should not disrupt the effect of key-elements in the
program;
- Physiological responses become easier to determine and predict, thanks to
strictly structured workloads;
- Monitoring of the training can be effectively done with the help of sport-
specific variables recorded during key-exercises (tasks);
- Mental concentration should increase, gradually attaining peak level in the
crucial phase of the workout;
- Attractiveness – emphasizing the most meaningful training task increases the
athlete’s emotional motivation and readiness to work harder.

4.2.4 Compatibility of different workloads

BP postulates a reduction in the number of targeted abilities that can be

developed simultaneously. However, a unidirectional training design is an indulgence
that very few sports can enjoy. It is usually those with a very limited number of
targets (for instance, weightlifting requires the development of little more than
maximal and explosive strength and various modes of endurance are unnecessary).
Other sports entail the development of many abilities so that the selection of
compatible combinations of different workloads and their sequencing within a single
workout becoming highly important.

Viewed in this manner, it is important to preclude any negative interactions of

non-compatible workloads, which is one of the typical disadvantages of the traditional
periodization system. The complex approach to training design assumes the
administration of exercises with different training modalities in a single workout. For
a long time leading coaches in most sports criticized and refused to implement this
approach for high-performance training. Similarly, the BP system utilizes a selective
but not complex approach to each single workout. The main compatible and non-

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compatible combinations of workloads directed at targeted abilities with training
modalities for additional targets are presented below (Table 4.7).

Table 4.7
Compatible and non-compatible training modalities combined
with different targeted abilities

Targeted ability Compatible training modalities Non-compatible

Aerobic endurance Alactic sprints, strength
endurance, maximal strength
(hypertrophy)- afterwards
Anaerobic glycolitic Aerobic restoration, mixed
endurance aerobic-anaerobic endurance,
strength endurance
Alactic (sprint) Aerobic endurance, aerobic
ability restoration, explosive strength,
maximal strength (hypertrophy)-
afterwards
Maximum strength- Maximum strength
hypertrophy (innervations), stretching
exercises, aerobic restoration
Learning new Any training modalities after
technical skills performing
training modalities
Anaerobic glycolitic
endurance
Aerobic endurance,
maximal strength done
before
Anaerobic glycolitic
endurance - restricted
Any exhaustive loads
afterwards because they
disrupt restoration
Any training modalities
before performing

For the practical purpose of structuring workouts, it is worth noting several

points. According to BP, the workout program should contain no more than three
training modalities (usually one dominant, the second one – compatible with the main
purpose and the third one – a modality of technique/tactic improvement or
restoration). Approximately 65-70% of total training time of the developing workout
should be devoted to one or two training modalities. This condition is important in
order to attain high workload concentration and sufficient stimulus for a desirable
training effect.

Considering that in high-performance training the typical frequency of

workouts is 6-12 per week, subsequent workouts closely interact with the immediate
training effect of the preceding session. The basic approach to training design is to

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have a significant reduction of workload after the key-workout. The alternative
approach of planning two consecutive key-workouts, provides for very high load
concentrations which can be excessive for less prepared athletes. An example of the
negative interaction of two successive workouts is given below.

Example. Workouts for muscle hypertrophy impose very special demands when
planning consecutive sessions within the period of restoration. Use of high
workloads during this period adversely affects the anabolic phase of muscle
restoration and eliminates the hypertrophy process. Thus, to obtain the anabolic
effect it is necessary to substantially reduce workloads for at least 20 hours and to
utilize appropriate means of restoration.

Limiting the number of training modalities is particularly relevant in high-

performance sport. However, the daily program for juniors may be more diverse,
multilateral and, therefore, more attractive. Thus, the rational for sequencing
exercises using different training modalities are of great importance for all athletes.
Indeed, the question to be asked is which exercises are preferable for the initial part
and which belong in other parts of the workout. The general approach to this choice
is based on the physiological demands of various exercises, taking into account the
optimal conditions for best performance (Table 4.8).

Table 4.8
Location of exercises of different training modalities within the workout
Part of workout Training modalities
Initial part Maximum speed, maximum
(after warm-up) strength (neural mechanism),
explosive strength, learning new
techno-tactical skills
Middle part Anaerobic glycolitic power and
capacity, maximum aerobic
power, maximum strength
(hypertrophy),
technique perfection
Concluding part Aerobic endurance, strength
endurance, fatigue tolerance of
technical skills
Comments
These exercises demand that
the CNS be in an optimal
state with full energy
resources
These exercises can be
effectively performed when
slightly or moderately
fatigued
These tasks assume the
athlete can sustain
increasing fatigue

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 As can be noted from the above table, several targeted abilities can be
successfully developed when the athlete is well rested or slightly fatigued. These
include motor tasks, whose performance requires the central nervous system (CNS) to
be in an optimal state. Exercises for maximum speed, explosive strength, acquisition
of new technical skills, and exercises to improve the neural mechanisms of maximum
strength (1-3 RM) require appropriate excitatory neural output that is not available in
fatigued athletes. Moreover, fatigued athletes can not respond effectively to these
workloads due to inhibitory output from the CNS.

Similarly, highly intense exercises for anaerobic glycolitic power are

predicated on the availability of sufficient energy resources, which are reduced in
fatigued athletes. Exercises for anaerobic glycolitic capacity (speed endurance)
demand sustained fatigue despite pronounced accumulation of acid metabolites in
muscles and blood. Therefore, a certain level of fatigue is expected and even planned.

The acute effect of aerobic power workloads depends on the total duration of
exercises performed close to the maximum oxygen uptake level. Moderately fatigued
athletes can still sustain this metabolic level and, therefore, such dosages can be
recommended. Similarly, the acute effect of hypertrophy strength exercises depends
on the total amount of degraded muscle protein (rate of catabolism) and the
magnitude of mechanical work performed (Zatsiorsky, 1995). Hence, a large amount
of high resistance effort is required and, obviously, the last part of these workloads is
performed when athletes are fatigued (but not exhausted).

Exercises for strength endurance and aerobic endurance demand sustained

efforts despite accumulated fatigue and therefore should be continued as long as
possible. The general rule is that motor learning demands an optimal CNS state and
energy resources. However, several technical features can be improved in highly

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exhausting workloads. For instance, fatigue tolerance of motor skill, movement
economy and technique stability in unfavorable fatigue conditions can be enhanced
only in the appropriate state, which should be programmed intentionally. Hence,
some part of technique perfection can be performed by fatigued athletes. Similarly,
stretching exercises are recommended for use in any part of the workout. They can be
used at the beginning as a part of warm-up, in the middle as active restoration and for
improving flexibility, and at the end as a component of cool-down.

4.3 Designing microcycle programs

The microcycle is the shortest training cycle. It encompasses a number of

workouts and lasts a number of days, often one week. This weekly duration has no
physiological rationale and is based more on social life since athletes combine
training with education and professional activity, and their normal desire is to spend
weekends with family and friends. Training camps and highly professional
preparation make it possible to create shorter and longer microcycles. Thus, our
attention is focused on types of microcycles, load variations, compatibility of adjacent
workouts, and general rules on how to structure training microcycles.

4.3.1 Types and particulars of different microcycles

There are many variants of microcycle classifications and coaches utilize

various terms of their own choice. Below is the simplest comprehensive classification
of different microcycles based on load level and purpose (Figure 4.3).

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 Very Impact
high

Load level High Loading Competitive

Medium Adjustment Pre-competitive

Low Restoration

Types of microcycles

Figure 4.3 Load related typology of microcycles

As can be seen from Figure 4.3, microcycles differ in load level and are
obviously intended to fulfill different objectives. The adjustment microcycle is
intended for initial adaptation to appropriate loads and is characterized by a gradual
increase in training demands. At the beginning of the season it usually lasts a whole
week. In the middle of the season this microcycle can be planned for the beginning of
a new stage or to start the training camp. In both cases, its duration can be shorter (3-5
days), depending on proper preparatory circumstances. The gradual increase in load
level relates not only to physiological demands (i.e., magnitude of training stimuli)
but also to the mental load component. This can be particularly important in the
training camp, where new cognitive and emotional demands are made simultaneously
on athletes.

Loading microcycles are aimed at developing general and/or sport-specific

fitness and encompass mostly routine work. They usually last one week but this
duration is not binding. Load administration in this cycle will be considered

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separately in the next section. What is important to note is that this type of microcycle
assumes the majority position in training for any sport.

Impact microcycles are intended to develop general and/or sport-specific

fitness using extreme training stimuli. This type focuses on maximal loads and is why
it can last less than a whole week. Special requirements should be arranged for in
order to supply restorative means, which are necessary for such microcycle programs
to achieve their goals. Proper diet, nutritional supplements, hydrotherapy, massage,
mental relaxation etc. can be elements of a special restoration program. Usually this
type of microcycle is used selectively and only for well prepared high-performance
athletes.

A pre-competitive microcycle is devoted to immediate preparation for

competition and employs mostly event-specific training means. It can be shorter or
longer than a week. It normally focuses on two important objectives: to provide
mental, physical and techno-tactical tuning for a forthcoming event, and to provide
full (or sometimes partial) recovery for athletes after serious loads. Consequently, this
microcyle is characterized by a remarkable load reduction.

The competitive microcycle is usually sport-specific; this determines its

content, particulars and duration which, in extreme cases, can be more than one week,
as in multi-day road cycling competitions.

The restoration microcycle is intended to provide full or partial recovery after

serious and exhaustive workloads. Its duration varies depending on fatigue level and
preparation demands. In mid-season, the restoration microcycle after training camp
and/or after competition usually lasts 3-4 days.

4.3.2. One- two- and three-peak designs

The load variation within a microcycle is a matter of the coach’s creativity and
depends on many factors such as the athlete’s qualification, total volume of planned
workloads, frequency of workouts, proximity of forthcoming competition, and the

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specificity of a given sport. In general, load level should vary within a microcycle and
phases of hard work should be punctuated with phases of easier efforts. Attempts to
design series of exhaustive workloads executed on the same level in many sports has
usually resulted in staleness and overtraining (Stone et al.,1991; Lehman et al.,1997
and many anecdotal reports). Practical evidence indicates that there are three valid
options for load variations: one-, two-, and three-peak designs (Table 4.9).

Table 4.9
Load variations within a training microcycle

Load Short description Comments

variation
One-peak Concentration of a number of Planned to concentrate a large
design developmental workouts in two- amount of training stimuli, typical
three days when preceding and/or for short-term training camps
subsequent workloads are less planned for weekends
Two-peak Two peaks created by development This design is widely used for
design workouts are separated by days of high-performance athletes as it
reduced workloads facilitates recovery after strained
workloads
Three-peak Sequencing of days with high load This design allows better
design and reduced efforts during weekly restoration after each day with
microcycle increased training demands

The main factors determining load variations are load summation, (which
causes fatigue accumulation), and restoration, (which is affected by the use of reduced
load level workouts and other restorative means). Three- and two-peak designs are
used most widely because they allow athletes to perform relatively large amounts of
weekly workloads with a relatively reduced risk of excessive fatigue accumulation.
The load reductions facilitate the athlete’s recovery and stimulate their readiness to
effectively perform subsequent high demand workouts. Key-workouts concentrate on
the most important workloads of dominant training modalities.

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 The one-peak design is employed to concentrate a number of development
workouts in order to attain a more profound training response. It can be used as
preparation for further medium- and low-level workouts in which several technical
and/or tactical tasks can be executed in combination with gradual recovery.
Concentration of one-peak development workouts can definitely be offered to
sufficiently prepared high-performance athletes but not to novices and less prepared
athletes. Execution of short-term training camps on weekends, which is typical of
sailing, skiing and team sports, broadens the practice of one-peak design utilization.
When this occurs in the preparation of junior or less prepared athletes, appropriate
precautions are recommended to prevent excessive fatigue accumulation.

As previously stated, the BP approach is predicated on a high concentration of

specialized workloads directed towards a minimal number of targeted abilities (4.1.3).
It is obvious that this calls for appropriate microcycles, which should offer mostly
separate but not complex workloads, taking into account reciprocal interactions and
expected training residuals. The next section is devoted to consideration of the most
widely used aerobic (or strength-aerobic) microcycles, the anaerobic glycolitic
microcycles, the explosive strength microcycles, and the pre-competitive microcycles.

4.3.3 Microcycles directed at different training modalities

The demands and specificity of various sports determine the variety and
particulars of the microcycle content. Nevertheless, the basics of BP affect microcycle
design in terms of the selection and sequencing of workloads for different training
modalities. More specifically, microcycle design leads to several basic situations that
regulate the compilation of compatible combinations and prevent negative
interactions between the workloads employed (Table 4.10)

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 Table 4.10

Compatible combinations of different training modalities

within specific microcycles

Dominant Compatible training Comments

modality modality
Aerobic Maximum strength,
abilities anaerobic alactic
abilities, aerobic
strength endurance,
basic technique
Anaerobic Anaerobic alactic
glycolitic abilities, anaerobic
abilities strength endurance,
techno-tactical fitness
Explosive Maximum strength,
strength maximum speed, sport-
specific coordination
Pre- Sport-specific
competitive simulation, maximal
microcycle speed
Linkage of aerobic and strength workouts
enhances oxidation in the muscles, sprint bouts
activate a wide spectrum of muscle fibers and
break monotony, certain conditions improve
movement stability and economy
Alactic mechanism contributes to power output of
short-duration bouts, high-resistance intense
exercises enhance both strength endurance and
anaerobic metabolism, techno-tactical demands
provide a stressful physical program
Maximum strength exercises form the background
for event-specific power, maximum speed highly
correlates with explosive power
The simulation tasks adapt athletes to the
expected competitive stressors, training residuals
of maximum speed workloads are the shortest

Let’s clarify the workload combinations in the above mentioned microcycles.

Aerobic and so called strength-aerobic microcycles constitute a large part

of overall preparation in many sports. They add aerobic endurance and muscular
strength to the athletic performance (i.e., all endurance sports, combat sports, team
sports, several aesthetic sports like synchronized swimming and figure skating etc.).
Of course, the proportion of aerobic and strength exercises within a microcycle can
vary depending on the sports demands and/or individual desires. At the same time
well controlled studies indicate that an aerobic routine supported by high-resistance
exercises elicits more beneficial training outcomes for endurance performances than
pure endurance programs (Sale et al., 1990; Chtara et al,,2005)

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 Study. One group of male and female athletes trained one leg for strength and the
other one, using concurrent workloads, for strength and endurance. A second
matched group trained one leg for endurance and the other one for strength and
endurance concurrently. The study findings indicated that the combined strength-
aerobic training elicits a similar strength increase as in separate strength training,
and almost the same gains in endurance as the separate endurance training. The
conclusion reached is that strength and endurance can be effectively developed
concurrently (Sale et al., 1990).

Anaerobic alactic exercises are not of primary importance in the aerobic

microcycle but their contribution is far from negligible. Sprint bouts used in
alternating exercises (like fartleck) recruit the fast motor units, which are normally
inactive in drills of moderate intensity (Komi, 1989). The short-term oxygen debt
caused by this spurt is compensated for during subsequent aerobic work. Thus,
additional stimuli for oxidation are received by both slow and fast muscle fibers.
Breaking the monotony and elevating emotional involvement in the aerobic workouts
are also valuable contributions of sprint exercises.

The large amount of moderately intense exercises is intended to enhance

workability on the anaerobic threshold level. However, these exercises can be used
effectively in executing many technical exercises directed at enhancing basic
technical details and elements. Such features as automatization, biomechanical
economy, full range of motion, accentuation of force application in power phases,
enhancement of relaxation phases, rational variability following changed conditions,
and fatigue tolerance can be positively affected during prolonged aerobic exercise.

Highly intense anaerobic workload microcycles form the content of the

most specific and exhaustive transmutation mesocycle. The developmental workloads
in this microcycle are performed at a load level higher than the anaerobic threshold.
Nevertheless, the extent of anaerobic resources mobilization may vary and depends on
many factors. Normally the level of stress over the microcycle gradually increases as
the target competition approaches. Thus, the utilization of workloads inducing lactate
accumulation in the 5-8 mM range makes it possible to improve maximum aerobic

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power and aerobic-anaerobic interactions. These workouts are prevalent in early and
mid-season.

Workloads that elicit lactate accumulation over 8 mM are intended to enhance

anaerobic glycolitic power and capacity; they contribute greatly to the program in the
final stages prior to the target-competition. In addition, high-resistance intense
exercises comprise the main part of the training program. Typical exercises such as
uphill running, serial jumping, resistance swimming, rowing, paddling etc. activate
the entire spectrum of muscle fibers. The recruitment of fast motor units leads to a
rapid increase in lactate production. As a result, the extent of anaerobiosis in such
workloads is relatively higher and the duration for sustaining the given load level is
shorter. Thus, the intense strength endurance workout is an important contributor to
the anaerobic microcycle of a training program.

Another contributor to this microcycle is anaerobic alactic exercises. They are

restricted to compatibility with an anaerobic glycolitic program. They require proper
metabolic, enzymatic and neural adjustments that can not be sufficiently provided for
within an exhausting and strictly managed microcycle. However, specific demands of
several sports (in particular in team and combat sports) dictate involvement of short-
duration (alactic) bouts and more prolonged (glycolitic) efforts. In addition, the use of
short-duration sprints makes it possible to diversify the training routine but without
attempting to enhance maximum speed.

It is important to remember that the metabolic stress, typical of highly intense

anaerobic exercises, makes it more difficult to execute proper technique and techno-
tactical skills. However, similar (or even more pronounced) aggravation occurs during
competitive performance. Hence, these skills can be properly enhanced with respect
to extreme physical and emotional exertions, i.e., within the framework of highly
intense workload microcycles.

The salient features of the anaerobic microcycle are fatigue accumulation and
insufficient restoration. Fatigue accumulation over an entire microcycle is inevitable.
To reduce the negative consequences of insufficient restoration the following
methodological guidelines are proposed:

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 - The sequencing of development workouts should be closely examined from the
viewpoint of expected fatigue accumulation;
- Restorative workouts are compulsory elements of a training plan and should be
distributed wisely;
- The inclusion of restorative methods like stretching, breathing and relaxation
exercises, low intensity drills, massage, physiotherapy, and nutritional
supplements is strongly recommended;
- Monitoring the athlete’s training responses is of particular importance here.

Microcycles for developing explosive strength are typical for high

coordination power events like the throws (discus, javelin, hammer, shot put) and
jumps (high, long, triple and pole vault). Unlike so called metabolic sports, where
energy production plays a decisive role in athletic performance, the highly
coordinative power sports have very specific demands for fatigue accumulation. Both
the neuro-muscular specificity of these sports and the salient manifestations of
explosive strength are predicated on a suitable background of development workouts
and, consequently, on high workload microcycles.

This is a favorable background that embraces sufficient sensitivity and

reactivity of the central nervous system (Zatsiorsky, 1995), rapid replenishment of
energy resources (Wilmore, Costill, 1993), and an appropriate hormonal state, i.e., a
beneficial testosterone/ cortisol ratio (Viru, 1995). Therefore, the microcycle of highly
specific workloads that is typical of the transmutation mesocycle substantially differs
from the equivalent microcycle in endurance sports. For structuring the training
program in these microcycles the following characteristics are prevalent (Bondarchuk,
1986 and 2007):

1) Event-specific explosive strength exercises, which are of primary

importance in the entire training program, are scheduled for the most
favorable time, i.e., in morning sessions when the program contains
two workouts a day, and in the initial part of the workout, when the
athlete’s sensitivity and reactivity are highest. This approach reserves
the most favorable phases of the athlete’s state for performing the most
important key-exercises.

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 2) Maximum strength exercises, which play an important supporting role
in event-specific power sports and in an athlete’s general state, are
added to the program in special separate workouts and/or in the second
part of event-specific sessions.
3) Maximum speed exercises are combined with event-specific exercises
and are included in separate additional workouts prior to a maximum
strength series of exercises.
4) Restorative workouts and exercises (playing basketball, swimming,
stretching, jogging etc.) round out the program and provide recovery to
maintain optimal neuro-muscular conditions during the entire
microcycle.

The pre-competitive microcycle contains elements of the realization

mesocycle (see 4.1.3) and should therefore satisfy the following conditions:

- It uses sport-specific exercises and tasks, which simulate forthcoming

competitive activity and allow for the formation of a techno-tactical model of
the competitive performance;
- It develops maximum speed (power) abilities and sport-specific quickness;
- It provides full (or almost complete) restoration after highly fatiguing
workloads in the preceding transmutation mesocycle;
- It assists in promoting mental readiness for the forthcoming competitions and
mental toughness that is particularly important in the mid- to late- season.

Because the pre-competitive microcycle is part of the realization mesocycle,

also called the taper, its methodological clarification and interpretation are quite
different. Basically, it is intended to reduce the total workloads but the proposed ways
of attaining this goal are varied. It is generally believed that total training volume
should be decreased. However, many contradictions can be found regarding workout
duration and frequency as well as the use of highly intense exercises (Kubukeli et al.,
2002). The BP concept makes it possible to propose certain general approaches that
can assist in designing the pre-competitive microcycle in several sports (Figure 4.4).

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 Contribution of training components
Volume of
sport-specific

Increased
simulative
tasks Volume of
maximal speed
exercises
Workout
frequency
Total volume
Decreased

of intensive
exercises
Total
workload
volume

Figure 4.4 Contribution of different training components to the pre-competitive

microcycle program

Reduction of workload volume is a principal condition for full restoration, in

order to attain and then exploit the athlete’s state of supercompensation. In other
words, to reduce the workload level is of primary importance but how it is done
depends on circumstances. The main contributors to the desired workload decrease
are a reduction in total training volume and a reduction in the partial volume of
intense exercises. The proportions are sport-specific and individually dependent, but
the outcome is always similar – restoration and improvement of the athlete's general
state.

Workout frequency, as a component of microcycle design, is neither simple

nor unequivocal. On the one hand, reduced frequency can be considered as a way to
decrease total workloads and to find more time for restoration. On the other hand, the
division of daily workloads into two sections makes it possible to increase the quality
of highly intense exercises. Moreover, excessive free time, particularly in a pre-
competitive training camp, can be a serious disadvantage in a daily program. Thus,

154
the preferred solution is to maintain the usual daily schedule for these athletes. In
qualified athletes, particularly during the pre-competitive training camp, this means
performing eight-ten workouts per week.

The restorative workouts definitely contribute more to this training microcycle

than in the others. This is explained, mainly by the importance of the restorative
process in the entire taper program and in attaining the supercompensation state for
the competitive period. In addition, because the time budget is more liberal in the pre-
competitive microcycle, there is better exploitation of restorative workouts and
exercises as tools to increase the quality of the very important sport-specific sessions.

Special attention should be given to the proper timing of workouts with regard
to the expected schedule of competitions. In general, the daily biological rhythms
should be adjusted to the schedule of the forthcoming competition, i.e., the most
important workouts should be planned for the time of competitive peak-performances.

4.3.4 General approach to structuring a microcycle program.

The BP approach entails several key considerations concerning microcycle

compilation. In general, the entire process of microcycle structuring can be presented
in a sequence of specific operations (Figure 4.5).

In addition to the above figure, a number of general rules can be proposed to

facilitate the process of microcycle training design.

1) Decisive role of key-workouts. The content and training modalities of the

key-workouts determine the main effect and direction of the whole microcycle. Thus,
when the targeted abilities of a microcycle are clearly defined, the process of training
design should start by compiling the key-workouts.

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 Determination of dominant and secondary
training modalities

Determination, placement and compilation of

key-workouts

Determination, placement and Determination of restoration

compilation of other developing workouts and restoration
and supporting workouts “windows”

Selection of appropriate means for training

monitoring and follow-up

Engagement of additional persons (training

partners, psychologist, nutritionist etc.)

Figure 4.5. The sequence of operations for structuring the training microcycle.

2) Arrangement of key-workouts. When compiling the sessions adjacent to

key-workouts, their interaction should be taken into account. The preceding workout
affects the athlete's sensitivity to development workloads and the subsequent session
determines fatigue accumulation and the process of restoration.

3) Using means of restoration. The restorative workouts that include

restorative exercises (low intensity aerobic exercises, stretching, relaxation, shaking,
breathing exercises), and restorative procedures (massage, sauna, hydro- and
physiotherapy, mental training) form an indispensable component of training design.
These means should be carefully planned in the framework of each microcycle.

4) Workload initiation and peaking. Usually a day-off decreases the

athlete’s readiness for high workloads. Thus, the first session of the microcycle should
not be a key-workout. The number and placement of key-workouts determine the
peak location and their number in the microcycle, i.e., one-peak, two-peak and three-
peak design.

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 5) Monitoring the training. The data from key-workouts provide the best
indication of the athlete’s current state. This includes his current achievements,
technical variables performed at the required level, the athlete’s responses, i.e., heart
rate, blood lactate concentration, rate of perceived exertion, etc.

4.4 Designing mesocycle programs

The BP concept proposes three types of mesocycles (Table 4.7). As was stated
previously (Chapter 4), their general assessment and interpretation differ considerably
from traditional training theory. The mesocycle-blocks form the essence of the
alternative approach. Thus, accumulation, transmutation and realization mesocycles
are considered below.

4.4.1 Accumulation mesocycle

When compared with other mesocycles, this type is characterized by relatively

high volumes of workloads at relatively reduced intensity. It is intended to develop
basic athletic abilities. Its general characteristics such as duration, content and
monitoring of training are summarized below (Table 4.11).

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 Table 4.11
General characteristics and particulars of the accumulation mesocycle

General Brief description Influencing factors

characteristics
Duration Two-six weeks Proximity to level of forthcoming
competition, improvement rate of abilities
being developed, time needed to attain
desired morphological and biochemical
changes
Content Workloads to develop Specific demands of certain sports in regard
basic athletic abilities to cardio-respiratory fitness, general
aerobic endurance, muscle strength, and
location in the season
Monitoring of Training volume, Possibility to formalize training loads
training results in test-trials, (mileage, total time expenditure, etc.),
training responses availability of sophisticated equipment and
assistance of physicians, physiologists etc.

Duration. It has already been noted that the basic motor abilities developed in
most sports are aerobic endurance and maximum muscle strength. Progress in both of
these abilities demands profound morphological and even organic changes. Because
of this the athlete’s need sufficient time for physiological adaptation. However, with
qualified athletes at high levels of general fitness, relatively short periods of
accentuated workloads provide substantial improvement in these abilities. Thus, it is
important to determine the optimal duration of the mesocycle-block that will be
sufficient to attain desired changes but not so long that the next mesocycle can not
start on time. Therefore, the accumulation mesocycle can be longer (up to six weeks)
when training is intended to elicit more profound physiological changes, or shorter
(three weeks or less) when training is intended to stimulate basic abilities and refresh
general responses.

The time limits imposed by the competitive schedule have a strong impact on
mesocycle planning. Early in the season, athletes are usually less dependent on
calendar events. In these cases mesocycle duration can be based exclusively on
coaching concepts. At mid-season, the timing of important competitions dictates the

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sequence and duration of training stages. Consequently, the accumulation mesocycle
can be shortened to three-four weeks and at the end of season, important competitions
can come at relatively short intervals and the length of the accumulation mesocycle
can be reduced to 10-14 days.

Content. The selection of training workloads is strongly determined by the

demands of certain sports. Nevertheless, the general approach is to use exercises to
improve cardio-respiratory fitness, basic aerobic endurance, muscle strength and
basic technical skills. Of course, the selection of training methods, forms of
organization and even equipment, depends on the location of the mesocycle within
the season. Early season programs are usually more liberal and more generalized
while mid- and late-season programs are more specialized and strictly prescribed. The
selection and sequence of appropriate microcycles assume initiation with low or
medium loads (restoration or adjustment microcycles) and continued load exercises
and even impact microcycles. Their number determines the total duration of the
mesocycle. In special cases, the restoration microcycle (usually lasting three-four
days) is inserted towards the end of an accumulation block in order to start the next
transmutation mesocycle in good condition.

Monitoring the training. The main purpose of monitoring is to assess

implementation of the planned workloads and to evaluate changes in targeted abilities
and the athlete’s training responses. With regard to BP, the importance of
development and particularly key-workouts, should once again be emphasized.
Comparison of key-workouts performed in successive microcycles can be done with
respect to exercise volume (mileage, repetitions, sum of weight lifted, etc.),
performance results (average time of series, average movement rate), and measurable
training responses (HR, blood lactate etc.).

From this viewpoint, indicators like total mileage per week, the number of
sport-specific repetitions per week etc. are of particular interest when comparing
similar mesocycles in different seasons. Similarly, comparison of the results in test
trials provides valuable information for coaches and analysts. Employing advanced
sports technologies allows for rational monitoring of training that requires appropriate
equipment and qualified experts and technicians.

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 In addition, the serious strength training that affects muscle hypertrophy
causes an increase in muscle mass and perhaps body weight while the accentuated
aerobic endurance training can reduce the fat component. Therefore, the athlete’s
anthropometric changes are measurable outcomes when evaluating mesocycle
training. In sports where changes in body mass are undesirable (gymnastics and
sports with weight categories) this information is of special interest and is given much
attention.

4.4.2. Transmutation mesocycle

The general idea of this mesocycle is to transmute the accumulated potential

of basic abilities into specific physical and techno-tactical fitness. Compared with
other types, this mesocycle is characterized as follows.

1) The targeted abilities are more specialized and key-exercises are closely
connected with competitive activity;
2) The intensity of development workloads is relatively higher and the partial
volume of exercises with increased intensity is higher as well;
3) It is the most fatiguing mesocycle. Consequently, employment of restorative
means and stress monitoring are of paramount importance.

These features of the transmutation mesocycle determine its duration, content

and the particulars for monitoring the training during its execution (Table 4.12).

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 Table 4.12
General characteristics and particulars of the transmutation mesocycle

General Brief description Major influencing factors

characteristics
Duration Two-four weeks Proximity of important competition,
limitations caused by fatigue accumulation,
duration of residual training effect caused
by previous mesocycle
Content Workloads to develop Sport-specific and physiological demands
sport-specific abilities of competitive performance, location within
the season, training capacity of athletes
Monitoring Training volumes, Approaching the upper border of biological
training results in test-trials, adaptation, there is risk of staleness and
training responses overtraining. Availability of objective
methods like blood tests, heart monitoring
etc.

Duration of this type of mesocycle is determined by various factors as

brought out in Table 4.12. The dominant factor limiting mesocycle duration is the
proximity of important competitions. In early season duration is affected mostly by
fatigue accumulation, at end-season mesocycle duration is determined by the calendar
of important events, and in mid-season both of these factors affect duration in varying
proportions. The duration of training residuals induced by the previous accumulation
mesocycle has a rather complicated, complex influence.

On the one hand, basic motor ability potential (aerobic endurance, maximum
muscle strength) decreases and approaches the critical level over three-four weeks.
Consequently, if the transmutation mesocycle and subsequent realization mesocycle
last six weeks, the athletes will come to competition with attenuated aerobic and
strength potential. On the other hand, many sport disciplines require that a large
amount of anaerobic glycolitic workloads be managed over a more prolonged period.
This methodic contradiction can be surmounted by including a short-term aerobic
mini-block within a prolonged anaerobic mesocycle (see “Block Periodization:
Breakthrough in Sports Training”).

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 Content. As can be seen in Table 4.12, the transmutation mesocycle is
intended to develop sport-specific abilities using the most exhaustive specialized
workloads. It is composed mostly of loading microcycles and the impact microcycle
can be moderate as well. Inclusion of some competition can vary the program. Often
the competitive workload is lower than in the usual training routine, so athletes
consider this event to be one of load reduction. In addition athletes are aware that
nobody expects their personal best in such events. Because of this the competitive
diversifies the hard training work.

Inclusion of the restoration microcycle can be planned in advance or

administered individually for athletes as they approach their upper limits of
adaptation. Inclusion of a contrast aerobic (or strength-aerobic) mini-block makes it
possible to prolong attenuated training residuals and partly restore athletes for
subsequent high intensity training.

Monitoring the training. Administration of exhaustive workloads that elicite

fatigue accumulation dramatically increases the risk of staleness and even
overtraining. Thus, monitoring of the training is intended to reduce this risk. It is
important to monitor execution of the training program and evaluate achievements in
sport-specific exercises. It should be emphasized that the dosage and upper limits of
adaptation are the biggest problems of the transmutation mesocycle. On the one hand,
this training cycle concentrates the highest sport-specific workloads, the performance
of which substantially determines each athlete's individual progress. On the other
hand, it is very difficult to determine the upper limits of adaptation that athletes
should not exceed.

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 Case study. Preparation of 10 elite junior rowers was studied for five weeks prior
to a world championship. The monitoring program included a broad hormonal
spectrum, CPK, blood lactate as well as a Recovery-Stress-Questionnaire, time
trials and thorough examination of accumulated time and mileage of performed
exercises. The researchers found that exhaustive intensified training of about three
hours per day for three weeks approached the critical border line of overtraining.
They emphasized that multi-level monitoring of stress and recovery is an
important contributor to the rational preparation of top athletes for competition
like the world championships (Steinacker et al., 2000a).

4.4.3. Realization mesocycle

As previously mentioned, the realization mesocycle is traditionally termed the

taper. In traditional periodization the taper is used prior to important competitions and
is intended to stimulate better performance. According to the BP concept, the
realization mesocycle forms the concluding phase of each training stage and as a
result, its function is broader. First, it is directed to attaining peak-performance and in
this, it does not differ from the usual tapering technique. Second, this mesocycle
concludes a carefully designed program of several training stages where all the
important athletic abilities should be developed in correct proportion. It is obvious
that the training stages in early- mid- and late season are not identical.

Correspondingly, the realization mesocycles also differ depending on the level

and importance of the forthcoming competition. This determines the essential
particulars of the mesocycle such as duration, emotional tension of athletes etc. These
particulars are summarized below (Table 4.13).

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 Table 4.13

Particulars of the realization mesocycle in different phases of the season

Major Early season Mid season Late season

characteristics
Duration Relatively Relatively longer-- Optimal sport-specific-
shorter--about; 7- 10-14 days - 10 days – 2 weeks
10 days
Emotional Relatively low Medium-high Relatively high prior
tension depending on level of the target-competition
the forthcoming
competition
Training Use of mostly Employment of most Maximum attention to
monitoring sport-specific of the additional psycho-physiological
indicators objective methods for state of athletes with a
evaluating training complete follow-up
responses program
Organization Usually in Training camp or Training camp
domestic domestic conditions
conditions

The realization mesocycle leads to the transmutation mesocycle in which the

maximal amounts of workloads are performed. Consequently, athletes initiate the
mesocycle program when they are fatigued. Thus the first aim is to provide and
facilitate restoration and ultimately attain a supercompensation state at the time of
competition. The targeted abilities of the realization mesocycle, i.e., maximum speed,
techno-tactical model of performance and mental toughness, demand high sensitivity
and reactivity of the central and peripheral nervous systems, availability of energy
sources and mental concentration. These preconditions of proper development occur
in well rested athletes. Therefore, reduction of workload level is of paramount
importance at the initiation of the realization program. There are different approaches
regarding how the workloads should be reduced (see Figure 4.5).

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 Simulation and enhancement of techno-tactical competitive behavior is an
obligatory component of the realization mesocycle program in many sports. Despite
the striking specificity of various sports, the general idea of techno-tactical simulation
is very similar – adjusting the athletes to planned or expected competitive behavior.
Consequently, techno-tactical simulation programs should meet the following
demands: (1) the competitive situation (race pattern, tactical combination, techno-
tactical task etc.) should be as closely reproduced as possible, (2) the level of
athletes’ concentration should approximate the competitive level and; (3) the number
of simulation performances should be sufficient to attain stable and reliable techno-
tactical skills. The typical techno-tactical tasks and their dosage in the realization
mesocycle for qualified kayakers are presented below (Table 4.14)

Table 4.14

Techno-tactical race simulation in a two-week realization mesocycle for

qualified kayakers

Typical tasks for techno-tactical race simulation Total

number
Quasi-competitive race performance 4-6
Race simulation in broken series (four quarters divided by 20s breaks) 8-12
Selective simulation of initial quarter of the race 10-16
Selective simulation of mid-distance race pattern (two mid- quarters) 8-12
Simulation of pre-event warm-up program 3-5

Training monitoring has a number of mesocycle-specific features. This

includes methods such as follow-up test trials. The key-workout characteristics
and individual athlete responses have primary importance. Although the
realization mesocycles within the annual cycle are not identical, the similarity of
the test batteries offers a number of visible benefits for athlete preparation as a
whole:
- The coach can select, check and validate the entire set of tests and indicators
so that individual norms for each athlete can be detailed;

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 - Athletes learn about their individual responses in order to better adjust to more
stressful situations as the target competition approaches;
- Methods of self-regulation, mental training and body mass reduction (if
necessary) can be done in advance and adjusted individually.

One more remark is needed with regard to the use of strength exercises during
the taper. It is widely held that high-resistance exercises prior to competition suppress
precise neuro-muscular coordination and negatively affect fine sport-specific feelings.
Many athletes reduce or even exclude such exercises from their pre-competitive
program. However, and this has also been noted by prominent coaches, the exercises
for maximum and/or explosive strength allow athletes to maintain the level of force
application in sport-specific technical skills. Moreover, the exercises producing an
anabolic effect prevent reduction of muscle mass induced by stress hormones
associated with emotional tension.

Example. The world famous swimmer Alexander Popov, who earned five
Olympic gold medals, systematically used dry-land maximum strength exercises
for upper body muscles within his tapering program. These exercises were
followed by low intensity technical drills that didn’t reduce his sensitivity and fine
technical skill. According to Gennadi Touretski, the athlete’s personal coach,
these exercises served to maintain the contractile abilities of the muscles and
prevent suppression of the immune system. The latter is very important because
long-lasting emotional stress combined with highly intense workloads can
provoke various health disorders (Gennadi Touretski, personal communication)

It is worth noting that emotional factors such as moral support, team spirit,
partnership and self-confidence are of particular importance especially in the
realization mesocycles. They can lead to outstanding performances or to regrettable
failure.

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4.5 Designing the annual cycle

As was previously emphasized (see 4.1.3), the annual plan demonstrates the
most apparent and salient implementation of the BP concept in practice. The typical
features of a block periodized plan are sequenced stages consisting of three
mesocycles-blocks. The major particulars of such planning are presented below.

4.5.1 Basics of the annual plan

In general, the annual plan design can be presented as a sequence of

descriptive operations clustered on three levels: annual strategy, training cycle
chronology, and analysis of planned workloads (Figure 4.6).

The annual strategy assumes first of all, determination of the main goal of
preparation. Of course, this goal should be somewhat ambitious but also quite
realistic. It should also be expressed in concrete results or achievements such as
performance time, rank in the target competition, attainment of desired position in
team roster etc. Correspondingly, the targeted competition should be specified. The
mandatory competitions, which strongly affect the structure of preparation and
sometimes the rank of an athlete or team for the whole year, should be marked as
well.

The temporal structure of the annual plan is formed mainly by the chronology
of training stages. These stages are determined by the schedule of mandatory and
targeted competitions and by the duration of several mesocycle-blocks. Generally
speaking, training stage duration varies from three months (usually in the early
season) to 25 days (usually in the late season depending on the frequency of
mandatory competitions). Based on the general demands of the training stage
chronology, additional competitions can be selected or initiated. Thus, training camps
and when they occur are finalized based on the methodological requirements and the
finances of the organization (club, team, national squad, etc.). Finally, times for

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medical (or complex medical and sport-specific) exams should be planned as follow-
ups throughout the annual preparation.

Level Operations

Determination of goal, target and mandatory

Strategy
competitions

Determination of terms and duration of training

stages, periods, meso-, and microcycles
Chronology
Planning of additional competitions, trials,
training camps and medical exams

Calculation of integrative workload

Workloads’ characteristics per month and for whole year
analysis
Analysis and consideration of plan and its
correction following revealed “weak” points

Figure 4.6 Schematic presentation of annual planning.

Upper level – operations describing annual strategy.
Mid level – chronology of training stages, mesocycles etc.
Bottom level – analytical part of planning

The analytical part includes two important components. The first one is
calculation of the integrative workload characteristics per month (sometimes per
mesocycle or training stage), and for the whole year. These characteristics encompass
total mileage of cyclical exercises (running, swimming, rowing, skiing etc.), total
number of workouts, lifts, jumps, time-trials, competitive and quasi-competitive
performances etc. These numerical indicators make it possible to control further
preparation and evaluate each stage and annual cycle as a whole in comparison to
previous years and to the data of other athletes. This evaluation process gives coaches
up-to-date objective information for analysis of “plan-execution-response”.

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Sometimes the coach can discover insufficient execution, and sometimes mistakes in
planning are uncovered.

The second analytic component assumes serious consultations about the

proposed plan with colleagues, the administration (particularly in regard to
subsidizing the preparation), and, sometimes, with top athletes, all of whom can
contribute reasonable suggestions for finalizing the program. Usually the initial
version of an annual plan needs further finalizing, determination of specific details,
correction in terms etc. However, the final version should be undertaken with full
responsibility and readiness for realization.

4.5.2 Sample plan of annual preparation

Let’s illustrate the process of structuring the annual plan with the example of
preparing high-performance canoe-kayak paddlers (Figure 4.7). The initial action is to
set the annual goal. For a team of high-level athletes the goal can be to attain
respectable positions in world ranking, i.e., in the world championships. This means
two places in the final “A” level (ranks 1-9) and two places in the final “B” level
(ranks 10-18). As such, the targeted competition for this group is the world
championship. The mandatory competitions, which shape and determine athletes’
readiness for the target event also serve as the most integrative sport-specific means
of evaluation. This includes the official regattas of the World Cup series and the
Continental Championship.

The timing of these events determines the chronology of training stages in late
season, where athletes should implement the most important and strenuous part of the
annual plan. Based on this, the coach should determine the placement and duration of
training stages in early and mid season. To do this the coach must take obligatory
National federation events into account.

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 Coach: X Y
Annual Training Plan
Version from ______
Advisor: Y X
Canoe-Kayak Team of ________
World
Continental Championship
Main
Championship
Competitions World Cup Series
Domestic Winter National 1 st 2nd
International National National
Competitions trials Cup Cup Selection Ch-p
National
Competitions
Tests & Small
Competitions

Months 10 11 12 1 2 3 4 5 6 7 8 9
Weeks 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

Competition

Taper
Transmutation
Mesocycle
Accumulation
Mesocycle
Active Rest

Stages

Training
Camps 1 2 3 4
Medical
Check-Ups General
examination Current exam Current exam

Figure 4.7 Sample of a typical block periodized annual plan of high-

performance canoe-kayak paddlers: (graphic design of Gennadi
Hiskia, author’s own modification)

It is highly desirable that each training stage be concluded with a more or less
serious competition, which helps to break the monotony of early season preparation
and create a more jovial atmosphere. If the National calendar does not include an
appropriate match, the coach should hold time-trials at the end of the appropriate
stages. Because the competitive program is more variable early in the season rather
than later, races of two or even four thousand meters, which are never used in official
competitions, can be employed in early- and even mid- season. Competitive programs
can also be diversified by including fitness exams.

Finally the chronology and content of all mandatory and additional

competitions, training stages and mesocycle-blocks are put in place. Knowing when

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these events are to be held and the demands for the forthcoming preparations can help
to determine when and where training camps should be scheduled. The first priority is
the training camp prior to the target competition. Additional camps, whose frequency
depends on the budget available for the entire preparation, are planned for the time
intervals where the most important work should be done (for instance, prior to a
Continental championship or for execution of the most stressful exhaustive
programs). Afterwards medical exams can be scheduled. Usually they are planned for
early season, to evaluate the athlete’s initial state of health and functional reserves,
and in mid season to monitor the changes and evaluate readiness for crucial phases of
the annual plan.

When the time table for all annual events is given, the coach can predict and
calculate the characteristics of planned workloads. This is relatively easier in
measurable sports and more difficult in non-measurable sports like team sports or
sailing. More specifically, the following details can be calculated and proposed for
execution per month and for the whole year:

- total volume of executed exercises;

- partial volume of exercises performed at the anaerobic threshold level (blood

lactate concentration of 2-4 mM);

- partial volume of exercises performed in the mixed aerobic-anaerobic

metabolism zone (blood lactate concentration of 4-8 mM);

- partial volume of exercises performed in the highly intense anaerobic

workload zone (blood lactate concentration at more than 8 mM);

- partial volume of exercises performed at maximum speed lasting up to 10-15 s

(anaerobic alactic bouts);

- total number of sport-specific workouts;

- total number of fitness workouts (gym, calisthenics, free-weight sessions etc.);

- total number of competitive and quasi-competitive events.

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 When calculating the above characteristics, the coach must take into account
previous data about the group or individuals, visualize the forthcoming season and
predict athletes’ training responses. In fact, the coach faces a dilemma at this time
since a liberal “easy” plan will not lead to success while a strenuous, ambitious
program can bring on excessive fatigue and be followed by failure. Viewed this way,
the block periodized design has obvious benefits.

Because of the similarity of sequential stages, the coach can finalize the plan
of subsequent blocks based on the feedback from the previous stage of training. The
phases of the most stressful work, i.e., the transmutation mesocycles, can be
shortened, lengthened or modified after changes in the athlete’s responses. In getting
ready for a targeted competition, the coach can review the taper program two-three
times and approve the most favorable version.

4.6 Final Stage Preparation (FSP) for targeted competition

The period that immediately precedes the targeted competition for the season,
is called the final stage preparation (FSP). It is traditionally the focus of attention of
both coaches and athletes. The purpose and challenge of FSP is to attain maximal
peak-performance, i.e., peaking – attaining the best athletic results in a particular
event. Traditionally, peaking was linked to pre-event tapering (Fleck &
Kraemer,1996; Bompa,1999) and as a result, the time period of pre-competitive
preparation ranged from 8 - 30 days (Kubukeli et al.,2002; Mujika et al., 2004). In
terms of the BP concept, this approach is incorrect because success or failure in a
targeted competition is determined not only by changes occurring in the pre-
competitive mesocycle (realization in BP terms), but in the entire preparation
preceding the entire final stage. This section deals with factors affecting the
effectiveness of FSP and with its proper content.

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4.6.1 Factors affecting FSP effectiveness

Evaluating FSP from the viewpoint of success or non-success is of great interest

to coaches, athletes, analysts and the media. The general approach to such an
evaluation can be both comprehensive and simple. It is done by comparing the
athletic results prior to the FSP and in the targeted competition. The magnitude and
direction of the difference, characterizes the effect attained. In fact, this approach has
many limitations. First, the sports being analyzed must be objectively measurable.
Second, the performance conditions must be identical and third, the population of
athletes under study should be sufficiently representative in terms of numbers and
athletic level. All of these conditions were satisfied in a study of FSP among a sub-
population of high-level swimmers who competed in the Athens Olympic Games
(Issurin et al., 2008c).

Case study. Data on 301 Olympic swimmers representing 24 nations that

competed in 424 events were used to analyze peaking over the FSP period. The
objective indicator of peaking was obtained by calculating the difference between
entry results obtained in national trials or other competitions and in the Olympic
competitions. Performance gains, expressed in %, were statistically analyzed with
respect to stroke-type, swimming distance, swimmer’s rank, gender, age, and
duration of the FSP prior to the Olympics. The analysis revealed that the average
performance time increased by 0.58% (SD = 1.13%), with a decline in
performance in 68.2% of all the swimming events. Only two categories of
Olympians, medal winners and swimmers ranked 4-8, improved their pre-FSP
results on average, by 0.35% and 0.12% respectively. No significant effects were
noted with regard to gender, age, swimming distances and stroke-types. Benefits
were not found for any specific FSP duration, although the tendency that emerged
showed an FSP length of 34-90 days to be more favorable than longer or shorter
pre-competitive stages (Issurin et al., 2008c).

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 The expectation that purposeful pre-competitive preparation should lead to
enhanced performance is typical of sport administrators, the media, coaches and
athletes themselves. The fact that the majority of elite competitors representing
leading sports nations declined in their Olympic performances is the most unexpected
outcome of the above study; this was never before noted as a common tendency.
Several possible reasons can be offered to explain this performance impairment: (a)
anxiety and emotional strain throughout the FSP period and competitions, (b)
hormonal and metabolic changes associated with emotional and physical stress, and
(c) training deficiencies during the FSP. Let’s consider each of these factors.

Anxiety and emotional strain are inevitable characteristic responses to

competition in general. Although Olympians generally possess the highest levels of
psychological skills and abilities, which contribute to their performance (Greenleaf et
al., 2001; Gould et al., 2002), emotional stress in Olympic competitions can reach
extreme levels never previously encountered. Factors such as anticipated bonuses,
social commitments, and media and sport organization expectations, become more
intense and, consequently, more stressful. Apparently, anxiety levels prior to and
during targeted competitions such as the Olympic Games can be significantly higher
than in previous lower level competitions.

World renowned psychologist Yuri Hanin (1997) has shown that each athlete
performs better when his/her level of anxiety falls within the "individual zone of
optimal functioning." For instance, in a group of elite female distance runners only
30% reported high level anxiety prior to their best performances (Morgan et al.,
1987). The fact that a majority of elite competitors are not accustomed to coping with
high level emotional stress is consistent with the study results of the Athens Olympic
swimming competition.

The second factor that may impair performance is hormonal changes, that
have a metabolic effect on pre-Olympic training. Stress hormones such as testosterone
(T), cortisol (C), and catecholamines are of special interest with regard to peak-
performance attainment. The T/C ratio is traditionally considered an indicator of
physical and emotional stress (Adlercreutz et al., 1986; Viru, 1995). The model

174
offered by Mehis and Atko Viru (2000) elucidates the hormonal changes induced by
different workloads during the preparatory season. This model assumes a T level
decline in mid-season with a subsequent increase prior to competition, accompanied
with reverse dynamics for C. Correspondingly, the T/C ratio, as a stress marker, is
lower during heavy training and increases in the taper-phase. It is known that
increased anxiety suppresses secretion of T during post-exercise recovery (Diamard et
al., 1989), while the C level increases due to psychological stressors (Mujika et al.,
2004). It is likely that the increased T/C ratio indicates that the high level of physical
stress in mid-season, is replaced by emotional stress prior to competition (Figure 4.8).

T/C ratio
100%

80%
Emotional
stress

60%

Pre- Mid- Late-

Season Season Season

Figure 4.8 Annual trend of the Testosterone/Cortisol ratio: solid line – the model
of hormonal changes proposed by M. and A. Viru (2000); dash line –
decline of T/C ratio induced by pre-competitive emotional stress.

A similar seasonal trend has been described with regard to catecholamines.

Adrenaline and noradrenaline concentration increases in the hard workload phase and
decreases in the pre-event taper (M. and A.Viru, 2000). However, highly emotional
situations cause excessive catecholamine secretion (Viru, 1995), which is typical of
athletes with high trait-anxiety (Peronet et al., 1982). It is noteworthy that such

175
adrenocortical stimulation has a particular effect on the anaerobic pathways of energy
production since anaerobic glycogenolysis is strongly determined by the capacity and
rate of adrenaline output (Viru, 1995). The long lasting emotional strain prior to
targeted competitions causes increased catecholamine secretion, which reinforces
anaerobic metabolism and modifies the aerobic/anaerobic interaction. This metabolic
shift can considerably disrupt the acute effect of many exercises.

The third factor pertains to insufficient training due to reduced workloads in

pre-event preparation. As was already mentioned, pre-competitive tapering should
provide full recovery and super-compensation. In fact, the load reduction frequently
causes partial detraining, which affects strength and aerobic capacities (Zatsiorsky,
1995; Mujika, 2003). The decrease of the T/C ratio and pronounced secretion of
catecholamines reinforce the catabolic process and anaerobic metabolism. As a result,
the athlete’s metabolic reactions shift towards anaerobic prevalence, reduction of
aerobic capacity and excessive muscle catabolism. In other words, reduced workloads
combined with emotional stress and unfavorable hormonal changes, may result in
decreased aerobic endurance and reduced muscle mass and muscular strength.
However, these dramatic changes are not fatal. Olympic medalists and swimmers in
the finals were able to enhance their preparedness during FSP.

4.6.2 Content and particulars of FSP

As was already mentioned, pre-competitive preparation has been studied

mostly with regard to tapering whereas the FSP has been analyzed and considered in
only a few publications. Highly valuable contributions to the development of FSP
programs were made by East German sport experts who started studying this problem
in the early 1960s (Lehnert, 1962). The concept they developed for UWV
(Unmittelbar Wettkampfvorbereitung – Immediate Preparation for Competition)
assumed a strictly structured program lasting 4-7 weeks. The program proposed an
initial active recovery after national selection, a gradual increase in total workloads in
the first half followed by increased intensity and reduced training volume in the
second half (Pfeifer, 1987). Further implementation of the UWF model led to

176
numerous successful performances (Tschiene, 1999; Steinacker et al., 2000b). A
similar approach to designing pre-competitive programs was carried out during the
preparation of elite canoe-kayak paddlers (Silajev, 1981).

Case study. In the early 1970s the head coach of the USSR canoe-kayak national
team, Alexander Silajev, who personally coached a number of world and Olympic
champions, developed an FSP program consisting of different length microcycles
lasting a total of 41-45 days (Figure 4.9). The initial microcycle was completely
devoted to active recovery and the execution of paddling exercises was not
obligatory. The first load microcycle was comprised of high volumes of extensive
aerobic exercises, which decreased in the next microcycle while the contribution
of highly intense exercises increased considerably. The fourth microcycle
preceded the control competition. Therefore the level of total workloads was
somewhat reduced. The fifth microcycle included participation in competition
where all paddlers competed in their own disciplines following their own race
pattern.

Because the load level prior to this competition was only slightly reduced, the
athletes improved their race-pace model but didn’t attain real peak-performance.
The microcycle after competition consisted of gradually increased workloads with
race-pace simulation drills in the final part. The last two microcycles were
designed as a typical taper adapted to the athletes’ individual particulars. This FSP
model was implemented before a number of world championships and Olympic
Games. The achievements attained (in terms of number of medals, average rank in
all disciplines) were compared with the outcomes of other championships where
traditional pre-competitive preparation was practiced. The superiority of the FSP
model was proven statistically (Silajev, 1981).

177
 % TC
100

80 CC

60

40

20

3-5 5 7 3 4 7 5 5

Microcycles, number of days in microcycle

Figure 4.9 The FSP model used in the preparation of elite canoe-kayak paddlers.
Solid line – total volume of paddling exercises;

Dash line – relative percentage of highly intense exercises;

TC – targeted competition;

CC – control competition (based on Silajev, 1981).

In light of the BP concept, the FSP is built in a fashion similar to the other
training stages and consists of three consecutive mesocycle-blocks. The difference is
that the FSP should be initiated with a restoration microcycle (in the usual stages this
condition is not compulsory), and the middle part includes a competitive (or quasi-
competitive) microcycle to simulate forthcoming targeted performances. Sometimes
the total duration of FSP is restricted by other obligatory competitions like national
selection or continental championships. In these cases the FSP program can be
properly modified although the accumulation-transmutation-realization sequence
should be maintained. A general description of FSP content can be expressed as a
sequence of meso- and microcycles of different load levels and durations.

178
 Table 4.15

Content of FSP prior to targeted competition. Mesocycles: ACC – accumulation;

TRS – transmutation; RLZ – realization. Total duration- 40-50 days

No Mesocycle Microcycle Comments

type, duration

1. Restoration, Various training and restorative means can be

3-5 days employed to provide mental and physical recovery

2. Loading, Increased volume – reduced intensity; the fitness

program is properly emphasized
5-7 days

3. ACC Loading, Continuation and finalization of the strength-

aerobic program with a further increase in volume
5-7 days

4. Loading, Initial microcycle of the transmutation mesocycle, a

high contribution of sport-specific intensified
5-7 days
workloads

5. TRS Loading or Climax of sport- specific intensified workloads,

impact, 4-7 microcycle duration should be properly defined
days

6. Pre-Competitive, Reduction of load level, use of sport-specific

2-4 days simulation tasks, active recovery and tuning

7. Competitive, Participation in control competition or test-trials,

2-5 days final approval of techno-tactical performance model

7a Restoration, This microcycle is recommended if the competition

2-4 days created emotionally strain and stress

8. RLZ Loading, Highly specialized program that includes various

5-7 days event-specific simulations and full recovery

9. Pre-Competitive, Use of highly specialized simulation exercises and

5-7 days tasks, attainment of readiness for competition

179
 It is obvious that each sport, and even each season in certain sports, dictates
specific external (calendar of international events, geographic location of targeted
competition, jet lag etc.) and internal conditions (psycho-physiological capabilities of
athletes, budget for training camps and competitions etc.). Nevertheless, the general
principles of the FSP make it possible to structure the proper combination of
microcycles for loading and recovery that will facilitate maximum realization of the
athlete’s sport-specific potential. The favorable positioning of residual training effects
of the accumulative and transmutation mesocycles makes it possible to get the optimal
combination of basic, special and event-specific abilities when needed at the moment
of competition. The BP concept gives sufficient freedom to coaches to use their
initiative and creativity in finding the appropriate model for pre-competitive
preparation.

Summary

The most generalized training theory dealing with program design is training
periodization, which is definitely one of the most practical branches of the coaching
sciences. Traditional training periodization proposes subdividing the entire
preparation into structured training cycles and units. Non-traditional models of
periodization offered by creative coaches strive to modify annual training charts in
keeping with the demands of contemporary sport practice.

Block Periodization (BP) as an alternative to the traditional theory training

concept, affects each component of athletic preparation, including the workout,
micro- meso-, annual cycle and Final Stage Preparation (FSP) for the targeted
competition. As proposed in BP, it is important to differentiate between three types of
workout: development, which provides the major training stimuli for progress,
retention, which is aimed at maintaining several abilities at the level attained, and
restoration, which facilitates recovery after the preceding high-load sessions.

The most important type of development workout is called the “key-workout”.

It focuses on the main training and helps facilitate the key-function. Similar to the
definition of the key-workout, the most meaningful element of the workout is termed

180
key-exercise. In several sports like team sports and combat sports, where the key-
function frequently belongs not to a given exercise but to a sport-specific task
(training match, training fight etc.), the most important workload is the key-task.
Compatible combinations of different training modalities within single workouts are
of special importance and are summarized in Table 4.7.

Microcycles are training cycles lasting a number of days, often one week. It is
necessary to differentiate the three principal types of microcycles: loading, competing
and recovery. The loading microcycles differ according to load level and direction.
For example, adjustment –is intended to help athletes adapt to increasing workloads,
load –serves to develop athletic abilities, and impact – to employ extreme training
stimuli. The second type contains the pre-competitive microcycle which prepares the
athlete for the forthcoming competitions, and the competitive microcycle, in which the
athlete takes part in competition. The third type is represented by the special
restoration microcycle.

Depending on the methodical approach used, microcycles can be designed

with different load variations, namely, one-, two-, and three-peak designs. The special
aspect of compatible combinations of different training modalities within certain
microcycles is summarized in Table 4.10.

The mesocycle-blocks, which form the essence of the BP approach, are

differentiated as accumulation, transmutation and realization. They are described
with respect to content, duration and monitoring of training. Such aspects as seasonal
trends in mesocycle design are considered as well. The annual plan design is
considered with respect to annual strategy (determination of goals, targeted and
mandatory competitions), chronology of training cycles (stages, periods, meso-, and
microcycles), and analysis of planned workloads (total volume, volumes in various
intensity zones, number of competitive performances etc.). This general approach is
illustrated in a schematic plan of annual preparation (Figures 4.6 and 4.7).

The Final Stage Preparation (FSP) for targeted competition is considered with
respect to basic factors affecting its effectiveness and content. Among the possible

181
reasons for worse athletic performance in FSP are factors such as (a) anxiety and
emotional strain during the FSP period and competitions, (b) hormonal and metabolic
changes associated with emotional and physical stress, and (c) insufficiency of
training. A general approach is proposed for structuring the FSP as a sequence of
microcycles for loading, recovery and competition (Table 4.15).

182
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 Chapter 5

Olga Brusnikina (right) and Maria Kiseleva (left)

Three-time Olympic champions in synchronized swimming,
Russia

188
 Chapter 5
Modeling in planning, evaluating
and guiding training

Almost four decades ago a young sports scientist from Moscow, Vladimir
Zatsiorsky, published the book "Cybernetics, Mathematics, Sport" that introduced
new ideas for control over the training and elucidated their practical implementation
(Zatsiorsky, 1969). Since that time modeling as a term and concept has been adopted
in the theory of sports training and has successfully served many practical needs. At
present, modeling is generally understood as a way (method) of simulating an athlete's
state, athletic performance and training using formalized descriptions, logistical
schemes, computer programs and even practical tasks. The intention of this chapter is
to present and consider the most comprehensive and practical modeling approaches
that are in use to help enhance the preparation of athletes.

5.1 Generalized model of the athlete’s preparation

The entire process of preparing athletes over a given time span can be
presented in a simplified three-level model (Figure 5.1).

189
 Model of top-performance
Target-result; model characteristics of tactics,
technique, competitive behavior etc.

Model of sport-specific abilities

Model characteristics of anthropometric status,
motor and technical abilities, mental skills etc.

Model of training programs

Model characteristics of general and partial
training volumes, number of sport-specific
performances; patterns of training cycles etc.

Figure 5.1. Generalized three-level model of athletes' preparation (based on

Kuznetsov et al., 1976, with modification).

This three-level model can be structured and specified for specific sub-groups
of athletes with similar preparedness, for instance, a national team of middle-distance
runners. Another application can be the compilation of an individual model for a
specific athlete taking into account his/her personal particulars and event-specific
demands. In both cases, the upper level of the model describes top-level performance
and includes the targeted result (in record sports), detailed characteristics of an
optimal performance, quantitative model characteristics of tactics, technical variables,
and competitive behavior. An individual model should include personal equipment,
pre-event warm up, protocol behavior prior to and following performance (cooling
down etc.).

The middle level of this schematic presents a model of sport-specific abilities

necessary to attain the planned (modeled) performance. This level contains
quantitative model characteristics of anthropometric status, and motor and technical
abilities. The attainment of these factors ensure the planned performance. The mid-

190
level model also includes mental skills and required knowledge of the rules, training
methods, competitive conditions etc.

The bottom level in Figure 5.1 contains a model of training programs that
summarizes, first of all, the most relevant characteristics of preparation, i.e., total and
partial annual training volumes, number of competitive and quasi-competitive
performances, patterns of meso- and microcycles and even single workouts. The
programs of active restoration like mental relaxation, nutritional supplements,
massage and other recovery means should be also taken into account.

In the mid-1980s the idea of modeling became very popular among serious
coaches. The general logic of the modeling approach can be expressed by the
following schematic (Figure 5.2).

Initial state

Model

Preparation

Evaluation

Figure 5.2. General presentation of the modeling approach in planning and

guiding the athlete’s preparation

The initial state of an athlete, group or team is evaluated and analyzed with
regard to the required level, limiting factors and available reserves. The model is
developed on the basis of this analysis. A so-called “ideal” model may be proposed
without specifying definite terms of realization, but normally the model is oriented
towards a given period of preparation, usually for each annual cycle. “Preparation”
means realizing the various aspects of the proposed model, where intermediate
examinations are used to correct the program following marked deviations.
Evaluation, as the concluding operation, serves to compare the state and level of

191
preparedness attained with the proposed model. Realistically, such a comparison may
yield one of three possibilities:
1) The attained state fully corresponds to the proposed model. Such situations are
extremely rare and if attained, the coach is worthy of compliments and
congratulations;
2) The athlete's state corresponds in general to the proposed model but the
expected result (rank in competition, medal etc.) is not attained. In this case the
model should be revised radically taking new facts into consideration.
Correspondingly, the preparatory program should also be corrected;
3) The athletes state is inferior to the proposed model. In this case the preparatory
program and in particular its implementation, should be critically re-examined.
Usually appropriate corrections are necessary in both the program and its
realization.

5.2 The top-performance model.

The top-performance model is used for individual athletes, for a group of

athletes on the same level and in the same event or for a team. Obviously, top-
performance models differ in individual and team sports. In both cases the model
should be predicated on three elements: (1) the goal of multi-year preparation (world-
or national rank, winning a medal, Olympic qualification etc.), (2) the predicted level
and performance characteristics that ensure that goal is attained and (3) the present
level and performance characteristics of the individual or team. Let us illustrate the
modeling approach with examples from various sports.

5.2.1 Individual sports

It would not be an exaggeration to state that each top-level athlete in

individual sports has a specific model and executes his/her athletic performance in
accordance with a specific ideal model. However, this does not mean these models
were consciously formulated and described. Many experienced athletes have a clear
virtual image of the ideal performance and feel no necessity to formulate it.
Nevertheless, such a systematic description is still desirable. At its worst it will not

192
impair performance and at best, it can be highly useful for mental and physical
preparation. The general approach to top-performance modeling is presented in Table
5.1.

Table 5.1
Components and content of a top-performance model: a general approach

Component Content Comments

Pre-event warm up A thoroughly prescribed and
approved combination of
exercises and techno-tactical
tasks
Behavior between Strictly prescribed sequence of
warm up and rest, relaxation and activating
performance procedures, personal tuning
Performance itself Clear and detailed description
of each part of the performance include subjective signals
including objective indicators
Cooling down Clear description of cooling
down program and post-event
recovery (massage, drink etc.)
Protocol includes approval of
personal equipment and
available conditions
The timing, content and
assisting persons should be
defined properly
An individual model can also
This is highly important for
athletes facing a number of
performances during a given
competition

It has already been noted that experienced athletes know their behavioral
program during the competition very well. But the influence of emotional strain,
particularly in highly important competitions, can not be underestimated. Sometimes,
under emotional strain, several details may slip the athlete’s attention, something that
would not happen in a usual, comfortable situation.

A model of top-performance is definitely of importance by itself. Under

normal conditions it can enable athletes to utilize their athletic potential to the
maximum. As a general rule the top-performance model should be as specific as
possible. Therefore, in sports, where athletes have no immediate interaction with

193
opponents during performance (like swimming, rowing, figure skating etc.), the
model can be strictly prescribed. Let us illustrate this with an example of flatwater
canoe racing.

Case study. A world-class kayaker was monitored during his long-term

preparation for the 2004 Athens Olympics. His top-performance model for the
1000m single-kayak was thoroughly designed to attain a specific predicted
result and was calculated for optimal weather conditions and accurate speeds
(Table 5.2). The modeled Stroke Rate (SR) pattern was developed based on the
individual techno-tactical characteristics of the athlete (Figure 5.3). Current race
patterns were compared with the model. The performance at the 2002 World
Championship had excessive SR on the start since the athlete didn’t succeed in
generating sufficient stroke power. His performance at the Pre-Olympic Athens
regatta was closest to the model while his performance at the Athens Olympics
had excessive SR in the first half and an excessive SR decline in the third
quarter. The best model fulfillment, the best result and the highest personal rank
(gold medal) was attained in the Pre-Olympic regatta. Therefore, the top-
performance model was verified in a number of competitions (based on Issurin,
2005a).

Table 5.2
Top-performance model of a world-ranked kayaker for the single-kayak
1000 m event

Performance Influencing factors Modeled

characteristics values
Performance World trend in results among top-athletes over 3:28.5
time, min, s the last five years, performance potential of a
specific racer
Times for 250 Proper mobilization of physiological and 50.6 52.5
m segments, s biomechanical capabilities 52.8 52.6
Stroke Rate Individual biomechanical aspects of power 138 – 111 strokes/
pattern application over the entire distance min (see graph)

194
 150
World Championship-02

Pre-Olympic regatta-03
140
Olympic Games-04

Stroke Rate, 1/min Model

130

120

110

100
0 100 200 300 400 500 600 700 800 900 1000

Distance, m

Figure 5.3 Top-performance model and its realization in the Pre-Olympic regatta
(Issurin, 2005a). Stroke Rate patterns of world-class kayaker in the 1000m
distance and how it corresponded to the model.

It should be emphasized that the effectiveness of modeling depends directly on

two relevant factors: precision and completeness of the proposed performance model
and precision and completeness of the competitive analysis that makes it possible to
estimate how the model was realized.

Example. Since 1994, all semi-final and final races in every top-level
swimming competition, such as the World Championship, Olympic Games
and European Championships, were videotaped and analyzed with respect to
the most meaningful performance characteristics: time of start and turn
segments, average speed, Stroke Rate and Stroke Length on each segment of
the distance etc. (Haljand, 1997). After the competition the participants
received a full report. By using the data of winners they can compile an ideal
performance model to which they can compare their own data to reveal hidden
reserves and then direct further preparation.

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5.2.2 Team sports

It is apparent that top-performance models in team sports are more

complicated, especially in certain team sports. Thus, it is a genuine challenge to
construct a scenario that can take the unpredictable actions of opponents into account.
Nevertheless, the general approach to modeling (Table 5.1) may be suitable for team
sports.

It is worth noting that in team sports, where group and individual interactions
are of particular importance, models of pre-event warm-up and proper pre-
competitive behavior can contribute greatly to successful performance. The example
of a modeled pre-match warm-up in football (soccer) is presented below (Table 5.3).

Table 5.3

Typical modeled pre-match warm-up for professional and semi-professional

football (soccer) teams (based on Bangsbo, 1994)

Duration, Content Range Remarks

min of HR
4-5 Jogging, whole body exercises in a 80- Usually performed
moving and standing position, a light 100 individually
stretching exercise series
3-4 Exercises for main muscle groups used in 90- Can be performed
game; 2nd series of stretching exercises 110 in small groups
4-5 Exercises with ball in pairs, passing, 110- One ball for each
dribbling etc. 130 two players
Light stretching exercise series
4-5 Players play in small groups, four against 130- Can be performed
two, three against three… 150 with the coach’s
Light stretching exercise series supervision
4-5 A six-a-side game (6v6) with shooting at 166- The most stressful
the goal 190 part of warm-up

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 In high coordination aesthetic sports similarly modeled warm-up and pre-
event behaviors increase performance stability and reduce emotional tension. Team
performances in aesthetic sports (rhythmic gymnastics, synchronized swimming,
figure skating) are characterized by very high complexity and a high risk for mistakes.
However, unlike team ball sports, these sports are strictly programmed. Therefore,
top-performance modeling is a compulsory part of the preparation process in these
sports. A general schematic of top-performance modeling in the aesthetic sports is
presented using an example from synchronized swimming in Table 5.4.

Table 5.4.
General algorithm of top-performance modeling in an aesthetic team sport: duet
and group events in synchronized swimming
(based on Issurin, 2005b)

Sequence of operations Examples Remarks

Determining the general “Circus”, “Carnival in Venice”, General idea
concept of the “Beauty of spring” etc. determines the style
performance and music
Selection of the “Romantique”, “Classique”, Style and music require
composition and music “Jazz”, “Folklore” etc. appropriate
style choreography
Determination of “Barracuda” with high level of These hybrids and their
culmination hybrids risk; “Thrust” with non- complexity will affect
balanced movements, more athletic level of
than 10 twists on the same performance
level
Determination of Acrobatic stunts, supports and The early allocation of
individual roles within other “roles” should be roles for athletes
the group (duet) properly allocated enhances quality of
preparation
Compilation of entire Description of detailed scenario Working on perfecting
top-performance of the entire composition the model
composition

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 There can be no doubt that modeling top-performances in team sports is very
complicated and problematic. Nevertheless, the possible variants of the opponent’s
tactics are predictable. Therefore, typical situations can be described and adequate
tactical models can be compiled and prepared. It is proposed that such modeled
techno-tactical training will contribute to successful performance.

5.3 Model of sport-specific abilities

The area of sport-specific abilities is very large and multi-faceted. Describing

them scientifically can be very detailed, multi-dimensional and creative. However, the
practical approach to modeling sport-specific abilities is restricted by the real
possibility of employing the measurable and most relevant characteristics that form a
battery of valid indicators. It seems that the major contributors to such models are
anthropometric status on the one hand, and the physiological and sport-specific
characteristics of motor abilities on the other. Other considerations can also be the
focus of attention (psychological characteristics are also very important but for these,
readers are referred to books such as Weinberg and Gould, 2003; Blumenstein, Lidor
and Tenenbaum, 2007).

5.3.1 Generalized factors of sport-specific abilities

At least four generalized factors determine sport-specific abilities and require

a correct and concise description in both group and individual models. They are:
bodybuild, body composition, relevant physiological capabilities, and sport-specific
motor abilities (Table 5.5).

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 Table 5.5
Modeling of sport-specific abilities: general factors and characteristics

Factors Characteristics Comments

Bodybuild Height, length of extremities, body
breadths, body weight,
somatotypical indicators
Body Fat component, lean body mass,
composition muscle mass
Physiological Maximum oxygen consumption,
capabilities anaerobic threshold, maximum
blood lactate, maximum oxygen
debt etc.
Sport-specific Maximum speed, power, strength,
motor abilities endurance, flexibility and agility in
sport-specific motor tasks
These estimates are necessary for
modeling the “ideal athlete” in a
given sport
These estimates are necessary for
individual models to monitor a
specific athlete
Both general (for certain sports) and
individual model characteristics can
be used
Model characteristics can be used
for selecting the most promising
candidates and for individual
training control

The impact of the factors mentioned above differs in various sports and their
interrelationships are also sport-specific. For instance, it is generally accepted that a
specific bodybuild predisposes one to a given sport. Similarly, appropriate
physiological preconditions help elicit more or less favorable training responses and
progress in specific sports. Therefore, the generalized models of “ideal athletes” can
help to better evaluate several candidates. Individual models, which are usually
prepared for high-level athletes, can assist in monitoring the training and guiding the
preparation.

In addition to the four factors mentioned above, psychological characteristics

are definitely very important. The problem is that psychological traits of successful
athletes vary over a wide range of distribution. Nevertheless, several personality
qualities can be sufficiently described and inserted into generalized models for certain
sports (Van den Auweele et al., 2001). Likewise, psycho-sensory characteristics such
as time, rhythm and force reproduction can be used for individual diagnostics and
modeling.

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5.3.2 Bodybuild and body composition

The models of sport-specific bodybuilds have traditionally been developed

from studies of groups of highly successful elite athletes. Interest in this category of
athletic prognostication remains consistently high. A number of scientific projects
have been conducted in the Olympic Games, where elite athletes have been studied
with respect to their sport-specific anthropometric status. These include the 1964
Tokyo Olympics (Hirata, Kaku, 1968), the 1972 Munich Olympics (DeGaray et al.,
1974), the 1976 Montreal Olympics (Carter et al., 1982) and others. The modeling
approach assumes that average data of a sub-population of elite athletes can be used
for compiling a generalized model of bodybuild for the corresponding sport. One of
the last anthropometric studies of Olympians was conducted during the 2000 Sydney
Olympics with canoe/kayak paddlers and rowers (Ackland et al., 2001).

Study and example. 296 rowers and 70 canoe/kayak flatwater paddlers

representing 35 countries were examined using a battery of 35 anthropometric
measures. The normative data obtained by the researchers characterizing body
size, proportionality and composition was employed to compile descriptive
models of elite athletes in the corresponding sport. Several selected estimates
(Figure 5.4) display the specificity of the sub-populations examined and make it
possible to characterize salient anthropometric traits. These can then be used for
preliminary team selection and general orientation (Ackland et al., 2001)

200
 205

Height/Arm Span,cm
200
195
190
185
Height
180
Arm Span
175
Canoe/Kayak Open rowers LW rowers

70 95
Sum 8 Skinfolds. mm

65 90

Body Mass,kg
60 85
55 80
50 Body Mass 75
45 Sum 8 Skinfolds 70
40 65
Canoe/Kayak Open rowers LW rowers

Figure 5.4. Mean values of several anthropometric estimates of male participants

in the 2000 Sydney Olympics representing three groups: Canoe/Kayak
flatwater paddlers, Rowers with no limitations on body mass, and
Lightweight rowers. The selected estimates included: body height,
arm span, sum of 8 skinfolds, and body weight (based on Ackland et
al., 2001)

Even a brief glance at the above data makes it possible to recognize the
characteristics of world-ranked rowers and canoe/kayak paddlers. They are tall,
robust persons with long extremities and a low fat component. As was already stated
(see 3.1) body characteristics such as body length are strongly dependent on heredity.
It is known that bodybuild can be changed slightly with athletic preparation (Wilmore
& Costill, 1993). Therefore, appropriate bodybuild models can be proposed for lower
level and junior athletes. Based on such models, tall teenagers with long arms and a
low fat component can easily be recognized as suitable candidates for prospective
rowing and kayaking groups. Likewise, the appropriate bodybuild models in various
sports can help in the preliminary selection of gifted children and potentially
successful team members.

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 Unlike bodybuild, body composition can be substantially changed with
training and appropriate diet. Generally speaking, two major elements determine body
composition: the fat component and lean body mass, that is body mass without fat
(bones, muscles, internal organs, skin etc.). It has already been noted that the
monitoring of training can be greatly enhanced by controlling the body mass and fat
components. Research findings and practical observations indicate that substantial
alterations of body composition occur under various circumstances. Following are the
most typical cases:

- increase in fat component due to excessive dietary intake;

- increase in fat component when dietary intake is constant but energy
expenditure is reduced (as for instance, in the taper);
- reduction of muscle mass (and lean body mass) due to catabolic action of
stress hormones associated with emotional tension;
- reduction of muscle mass (and lean body mass) due to catabolic action of
cortisol during altitude training;
- reduction of muscle mass when the residual training effect of the preceding
hypertrophy program decreases.

It is obvious that variations in body composition are very specific in different

sports. Marathon runners, soccer players and heavyweight wrestlers differ enormously
in body mass the fat component, and they vary considerably during training.
Therefore, sport-specific models for certain athletic sub-populations can serve the
same purpose as bodybuild models. Also, individual models of body composition can
effectively contribute to monitoring the training and assist in guiding preparation.

Case study. The follow-up program of world-class swimmers Alexander Popov

and Michael Klim included systematic anthropometric monitoring using a
specially constructed original index. Over a period of six years body mass (BM-
kg) and sum of 7 skinfolds (SSk-mm) were measured at the initial and
culmination phase of each training stage. Their ratio gave an indication of
individual body composition status. When body mass was stable or slightly
increased and the fat component increased sufficiently, the ratio BM/SSk
declined. This was typical for the beginning of a training stage. When muscle

202
 mass increased and the fat component decreased, body mass remained stable,
but skinfold sums decreased. Correspondingly, the BM/SSk ratio rose and this
was typical of the culmination of the training stage just prior to the competition
(Table 5.6). These individual variations were analyzed by the personal coach of
both swimmers, Gennadi Touretski, who immediately corrected the program
following marked deviations. Therefore, individuals using this index try to have
their values correspond to those of top-performance athletes (by courtesy of
Gennadi Touretski, personal communication).

Table 5.6
Individual variations of Body Mass/Skinfold Sum ratio in
world class swimmers***

Athlete Range of Variations at the Variations at the

variations beginning of the culmination of the
stage stage
Alexander Popov *(RUS) 2.04 – 2.45 2.04 – 2.23 2.3 – 2.45
Michael Klim** (AUS) 1.6 – 2.57 1.6 – 2.1 2.2 – 2.57

* Alexander Popov –five-time Olympic Champion, multiple World and

European Champion and medal winner
** Michael Klim –two-time Olympic Champion, three-time Olympic silver medal
winner, multiple World Champion and medal winner
*** These data were collected by Gennadi Touretski in collaboration with
Dr. David Pyne of Australian Institute of Sport

Summarizing the data, it can be stated that bodybuild models have primary
importance for orientation and for the preliminary selection of athletes in certain
sports and events. The body composition model can optimize the monitoring and
provide individual diagnoses of high-performance athletes.

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5.3.3 Physiological capabilities

Both sub-population and individual models of physiological capabilities can

contribute greatly to an athlete’s preparation. Certainly, the selection of physiological
variables that should be included in the model depends mainly on the specific
demands of the sport. Such characteristics as maximum oxygen consumption and
anaerobic threshold are relevant for many sports and definitely for team sports. Thus,
the appropriate model characteristics of these variables can be used for general
evaluation of candidates for various teams (Figure 5.5).

55

50

45
VO 2,ml/kg/min

40

35

30

25

20
Basketball Volleyball Handball Soccer
VO2max 50.8 49.9 51.2 54
AT 34.2 34.3 38 41.1

Figure 5.5. Model characteristics of maximum oxygen consumption and

anaerobic threshold for semi-professional teams in different team
sports (based on Jaruzhnyj, 1993)

Building individual models of physiological capabilities seems very promising

and useful for practical implementation although there are several methodological
difficulties. For example, such models assume the ability to predict the individual
upper limits of the function being evaluated. This requires a correct and scientifically
proven procedure, which is still not in common use.

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 Study and example. Four groups of qualified players (40 male athletes in each)
from different team sports were examined with respect to various physiological
functions. The highest values of maximum oxygen consumption and anaerobic
threshold were found in soccer players. Handball players had somewhat lower
values but they were superior to basketball and volleyball players (Figure 5.5).
The highest anaerobic alactic abilities were found in soccer and volleyball
players while the highest anaerobic glycolitic power and capacity were obtained
in basketball players. Thus, sport-specific physiological demands determine the
general development of certain physiological abilities. This should be taken into
consideration when structuring corresponding models of physiological
capabilities (based on Jaruzhnyj, 1993).

5.3.4 Sport-specific motor abilities

Examination of sport-specific motor abilities usually does not require expensive

sophisticated equipment and can therefore fall in the coaches domain. The usefulness
of such models is apparent: a group model serves as a set of norms, which make it
possible to objectively evaluate the pros and cons of each athlete in comparison to the
desired level. An individual model makes it possible to monitor changes in sport-
specific physical fitness brought about by the training. Group models can easily be
compiled for different athlete categories including elite and sub-elite.

Example. The Russian gymnastics national team, one of the most successful in
the world, actively utilized modeling for both technical and physical
preparation. Over a number of decades, sport-specific motor fitness has been
evaluated by a test battery that contains a number of carefully selected exams.
The model of sport-specific motor abilities proposed for the national team gives
presents characteristics, which serve as norms for all team members and
potential newcomers (Table 5.7). The importance of this model can not be
underestimated. An additional benefit of this model is that each high-
performance gymnast can independently estimate his/her own physical fitness
against the national team level (Arkajev & Suchilin, 2004).

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 Table 5.7
Model of sport-specific motor abilities in high-level male gymnasts
(by Arkajev & Suchilin, 2004)

Motor Tests Indicator Model

abilities characteristics
Maximum Running 20 m Time, s 3.0 – 3.1
speed Approach run to vault Velocity in last 5m 7.8 – 8.2
prior take-off, m/s
Explosive Standing high jump with Height, cm 60 - 65
strength arm swing
"Cross" on the rings Sustaining time, s 5–6
Isometric "Inverted cross" on the Sustaining time, s 5-6
strength rings
Hanging scale on the rings Sustaining time, s 5-6
Support scale on the rings Sustaining time, s 5-6
Dynamic Climbing up a rope to a 4 Time, s 5 – 5.5
strength m height using arms only

Individual fitness models can be developed with respect to the specific

demands placed on an athlete and the characteristics of an athlete. Based on a coach's
estimation, one athlete may need to reinforce the strength component of his/her
performance, while another one should improve his/her endurance. Correspondingly,
the individual models of these two athletes emphasize the respective demands and
give them additional motivation to reduce the gap between the actual and desired
levels of sport-specific fitness.

Both collective and individual models of sport-specific motor abilities serve to

facilitate training by eliminating or at least reducing, the gap between the modeled
and present level of athletic fitness. In other words, a reasonable and well balanced
individual model can serve as an efficient instrument to motivate athletes to work
conscientiously towards a specific goal. Usually such models are made for rather

206
qualified athletes but they are particularly suited for helping ambitious young
individuals made progress. We can see this approach in action through the example of
a junior high-performance kayaker.

Example. A 17-year-old athlete with three years of experience in kayak training

underwent a motor fitness battery that included six tests: pull ups, one-minute
bench pull with a 40 kg barbell, one-minute bench press with a 50 kg barbell, sit
ups in two minutes, 3 km run, and one arm kayak stroke simulation in a sitting
position on a pulley machine with a 40 kg weight, one minute for each arm
separately. The initial findings revealed that the athlete had a relatively high
level of running endurance, but insufficient strength endurance of the arms and
in particular, the abdominal muscles.

As a result, his kayak-specific strength endurance in stroke simulation was far

from the desired level. An individual motor fitness model was compiled with
respect to the athlete's personal weaknesses (Figure 5.6). The athlete received
special home tasks for individual morning workouts and additional motivation
to focus on paddling resistance exercises. During the next six months the athlete
substantially enhanced his fitness profile and approached the individual model.
This gain resulted in impressive progress in the athlete's 500 and 1000 m kayak-
single racing events.

It is logical that individual models for relatively young and developing athletes
should be reviewed every year to follow their progress while the models for adult
athletes should reflect a stable state of sport-specific motor abilities.

207
 Model 70 70 28 120 10:40 300
100

90

80
Performance, %

70

60 Model
Initial exams
Intermediate exams
50
Final exams

40
Bench pull,40kg Bench Pull ups Sit ups Run 3000m, Strokes
press,50kg min,s simulation, watt

Figure 5.6. A junior kayaker approaching the individual model of sport-specific

motor abilities during seasonal preparation; three examinations were
given at three month intervals

5.4 Models of training programs

There are many ways to apply the modeling approach to the planning and
designing of training programs. Nevertheless three basic categories of training models
are widely used and can be recommended as being practically oriented. They are
structural models, models of training content and model characteristics of training
workloads. Let us consider each of them separately.

208
5.4.1 Structural models

Structural models are intended to describe and analyze relationships between

several components and elements of training. There are three principal approaches to
the structural modeling of training. The first one can be called the “scientific
approach”, which has been used in a number of research projects. The second one
serves mostly practical needs, and the third is intended to present a training system
that can be understood more fully and used for serious planning.

The scientific approach to training was proposed by Banister and colleagues

(1991, 1999), who elaborated a mathematical model describing the interaction
between fatigue and fitness and changes induced by daily training stimuli. The model
postulates that the performance level is determined by the difference between the
negative function (fatigue) and the positive function (fitness). This model was used to
quantify training workloads and predict performance progress.

A similar approach was used in a study of the taper in high-performance

swimmers (Mujika et al., 1996). The researches quantified weekly training stimuli
with respect to both the volume and intensity of exercises performed. The appropriate
mathematical formulas allowed researchers to examine the interaction between the
negative and positive impact of training (i.e., fatigue and fitness respectively). The
modeled performances were calculated and were found to correspond highly with
actual training outcomes.

The fitness-fatigue theory was a major contributing element in the two-factor

model proposed by Zatsiorsky (1995). Unlike the one-factor theory, which is based on
supercompensation (see 1.3), the two-factor model explains the improvement in
athletic preparedness as the result of the continuous interaction between fatigue,
caused by preceding workouts, and fitness, which is enhanced by training stimuli. The
two-factor model can better explain how athletes improve their preparedness even in
cases when they do not attain full recovery.

For the most part, the practical modeling approach comprises various
structural schematics and descriptive models of training. A modeled presentation of

209
training can be found in almost every textbook. The descriptive model below is
intended to display the hierarchy and main structural components of an annual
training cycle according to the Block Periodization concept (Figure 5.7). The upper
level displays competitions, which are categorized with regard to their importance.
The second level presents training stages, each of which consists of three mesocycle-
blocks which are placed on the third level. The fourth level presents several
microcycles and the fifth, and lowest level, lists medical and other examinations, and
training camps.

This structural schematic does not add much knowledge to the Block
Periodization concept but it can assist in better understanding its essence. Besides
providing concrete details and terms, this model can easily be transformed into a
visual presentation of an annual training plan.

Targeted
Competitions

International

National

Domestic
Stages
Exams, Microcycles Mesocycles
tr. camps

Medical examinations
Training camps

Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug

Figure 5.7 Modeled presentation of the annual training plan designed according
to the Block Periodization concept

210
5.4.2 Models of training content

Usually models of training content present the principal and most essential
characteristics of several training cycles. There are two popular approaches to training
content modeling. The first uses specialized computer programs that make it possible
to compile the content of appropriate training cycles or units. The second gives
descriptive presentations of modeled training programs. The first approach has been
utilized in several sports. One such example is presented below.

Study and example. A specialized modeling method was developed to determine

speed regimes for highly intense swimming exercises. The model assumed the
classification of swimmers into 12 categories according to pre-determined
individual records, a predisposition to short, medium or long distances, and the
swimmers' capability level. A computer program calculates the proper training
regimes (content of exercises) adjusted specifically for Maximal Anaerobic
Power, Anaerobic Capacity, and Aerobic Power. 22 highly qualified swimmers
took part to verify the model. The predicted and actual characteristics of modeled
exercises were compared and a high correlation was found. The modeling
program was successfully implemented in preparation of high-performance
athletes in different countries (Issurin et al., 2001)

The second approach can be illustrated by the descriptive model of the final
stage preparation of the very successful Russian men’s gymnastics team. During this
period the athletes usually perform 17 workouts per week with one day off. During
this period the most important component of this preparation was event simulation,
i.e., the performance of competitive combinations on each apparatus such as the
parallel bars, rings, horse etc. The original model assumes the performance of 10-40
competitive combinations on five pieces of equipment per week. This load
distribution follows the specific demands of pre-competitive preparation (Table 5.8).

211
 Table 5.8
Model of the final stage preparation of the Russian men’s gymnastics national
team prior to the World Championships (by Arkajev & Suchilin, 2004)*

Type of Number of combinations per day Number of

microcycle combinations
MON TUE WED THU FRI SAT per week
Restoration no 1×5* no no 1×5 no 10
Adjustment 1×5 no 1×5 no 1×5 1×5 20
Loading 1×5 1×5 1×5 no 1×5 1×5 25
Impact 2×5 no 2×5 no 2×5 2×5 40
Modeled 1×5 1×5 1×5 1×5 1×5 1×5 30
competitive
Loading 1×5 1×5 1×5 1×5 1×5 1×5 25-30
Impact 1×5 1×5 1×5 25-30
Pre- 1×5 no 1×5 no 1×5 1×5 20
competitive
*Note: 1×5 means that the athletes perform one competitive combination on five
types of apparatus. The number of vaults usually varies between four and
six.

As in the above example, many prominent coaches in various sports offer

approved models of certain mesocycle, microcycle and key-workouts. The more or
less standardized content of these training cycles allows them to compare modeled
and available outcomes and evaluate the quality of training more objectively.

5.4.3 Model characteristics of training workloads

Model characteristics of training workloads contribute in terms of

methodology, organization and motivation. They provide coaches and athletes with a
general and quantitative orientation for training demands and the desired proportions
between workloads performed at specific intensity levels. Now, with the growing
popularity of cooperation between coaches from different countries, the basic
parameters of training workloads are generally known and considered. As a result, it
is possible to present and compare the most comprehensive model characteristics of

212
annual training workloads for highly qualified athletes from several types of
endurance sports (Table 5.9).

Table 5.9
Tentative version of model characteristics of annual training workloads used by
highly qualified male athletes in several endurance sports
(based on Giliazova et al., 1987; author’s own modification)

Total Intensity zones*, %

Sports Number of
volume, km I II III IV V performances
Running 4300 41 47 6 4 2 28-35
middle d.
Running 7000 30 58 7 4 1 16-20
long d.
Swimming 2300 25 46 20 7 2 60-80
200-400 m
Kayaking 5000 42 32 17 7 2 50-70
Rowing 6300 56 40 2.7 1 0.3 25-30
Road 35000 10 70 18 2 0.2 70-100
cycling
Speed 8500 20 51 23 5 1 45-50
skating
Skiing 9000 21 35 33 11 30-40
* - intensity zones are defined according to following values of BL accumulation (in
mM): I- to 2.5; II – 2.5-4; III – 4-8; IV – more than 8; V – alactic bouts, BL is not
relevant

This suggests that the total volume of sport-specific exercises is more or less
equivalent, taking into account differences in speed and duration of the competitive
performance (e.g., two minutes for swimming 200 m vs. four hours of road cycling).
However, there are striking differences in the number of competitive performances in

213
various sports, despite the tendency to increase performance in competitions and to
reduce the training routine.

A salient discrepancy can also be noted in the proportions of partial volumes

of exercises performed in different intensity zones. For instance, several top-level
rowers perform more than 50% of their exercises in the first intensity zone and some
coaches believe that this volume should approach 90%. From the viewpoint of
cyclists and long distance runners, such excessive volume of low intensive work is a
waste of time and they have arguments to support this position. Nor it is true that
different coaches within the same sport are more in agreement. Thus, the question
arises whether it is really worth establishing model characteristics if experts vary so
much in their opinions. The answer is a definite yes. The following arguments support
this answer:

1) Developing model characteristics of training workloads stimulates a coach’s

creativity. This process demands retrospective analysis and an examination of
the athlete’s reserves when planning and guiding the preparation;
2) When model characteristics are proposed, both coach and athlete pay special
attention to training regimes. In this way training becomes more conscientious
and manageable;
3) Training stage control and objective indicators take on greater importance.
They make it possible to evaluate which parts of the workloads were sufficient
and which parts were excessive.

Unfortunately, not every mode of exercises can be expressed numerically in

kilometers, tons or hours. Consequently, the possibility of compiling workload model
characteristics in aesthetic and combat sports is less likely. Nevertheless, the
modeling approach can be implemented in non-measurable sports, although this
demands additional effort for characterizing workloads.

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Summary

The modeling approach to planning and guiding the athlete’s preparation has
become an efficient tool for enhancing the quality of training. The three-level model
is used to characterize the entire preparation process. The upper level contains the top-
performance model that relates to the targeted result (in record sports), the optimal
performance, and proper tactics, technique and competitive behavior. The middle
level embraces sport-specific abilities, which are necessary to attain the planned
(modeled) performance. This level relates to anthropometric status, motor and
technical abilities, mental skills and effective knowledge.

The bottom level presents the model of training programs, i.e., the most
relevant characteristics of preparation such as total and partial training volumes,
number of competitions, patterns of mesocycles-blocks etc. In actual practice, the
collective models for groups of specific athletes are more popular although each high-
performance athlete can and should have an individual model.

A model of top-performance tends to assist athletes in realizing their athletic

potential more completely. The general principle guiding this approach is that the top-
performance model should be as definite as possible, i.e., each action and detail that is
predictable or known in advance can be programmed. This also applies to pre-event
behavior including warm-up and mental tuning. It is important to remember that two
relevant factors help determine the desired product. First is precision and
completeness of the proposed performance model and second is precision and
completeness of the competitive analysis that reveals the extent of model realization.

The model of sport-specific abilities encompasses at least four generalized

factors determining the athlete’s potential. This includes bodybuild, body
composition, relevant physiological capabilities, and sport-specific motor abilities,
i.e., motor fitness. The results of elite athletes contribute to the development of a
generalized model of bodybuild for corresponding sports. Unlike bodybuild, body
composition can be substantially altered through training and appropriate diet. The
proper control of body composition for high-performance athletes requires reasonable
individual models of the fat component and lean body mass. Likewise, collective and

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individual models that include the most valid physiological capabilities and sport-
specific motor abilities make it possible to monitor training properly and to motivate
athletes to show more initiative and be more aware of their work.

Models of training programs are intended to help enhance the planning, design
and guidance of training. They can be subdivided into three basic categories:
structural models, models of training content and model characteristics of training
workloads. Training structure modeling has been used in a number of research
projects, and for more practical needs, various descriptive structural models of
training have been proposed. Similarly, training content models can be compiled
using computer technologies and schematic descriptions of the most essential
components and details. Integrative model characteristics of training workloads,
which reflect the most important training requirements, can serve as the ultimate
result of planning and make it possible to enhance the quality of preparation.

216
References for Chapter 5

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Olympic rowers and paddlers. A Sports Medicine Odyssey - Challenges,
Controversies & Change, Australian Conference of Science and Medicine in
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Arkajev, L., Suchilin, N. (2004). How to prepare champions. Theory and technology
of preparation the highly qualified gymnasts. Moscow: Fizkultura i sport.

van den Auweele,Y., Nys, K., Rzewnicki, R. et al. (2001). Personality and athlete. In:
Singer R., Hausenblas H. and Janette S.C. (Eds.). Handbook of Sport
Psychology. 2nd edition. N.Y.: Wiley & Sons, Inc., p.239-268.

Bangsbo, J. (1994). Fitness training in football - a scientific approach. Bagsvaerd:

HO and Storm.
Banister, E.W. (1991). Modeling elite athletic performance. In: Green H., McDougal
J., and Wenger H. (Eds.). Physiological Testing of Elite Athletes. Champaign,
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Banister, E.W., Carter, J.B., and Zarkadas,P.C.(1999). Training theory and taper:
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Blumenstein, B., Lidor, R., and Tenenbaum, G. (2007) Psychology of Sport
Training. Oxford: Meyer & Meyer Sport Ltd.
Carter, J.E.L., Ross, W.D., Aubry ,S.P. et al. (1982). Anthropometry of Montreal
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Hirata, K., Kaku, K. (1968). The evaluating method for physique and physical fitness
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Lustig G. and Khlebovsky E. (Eds.). Summarization, analysis and results of
the 2004 Athens Olympic Games. Nethanya: Elite Sport Department of Israel,
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 Glossary

aerobic endurance (capacity) – Ability to sustain fatigue in exercises where energy is

supplied with oxygen
anaerobic glycolitic endurance (capacity) - Ability to sustain fatigue in exercises
where energy is predominantly supplied with anaerobic glycolitic reactions
anaerobic threshold - The level of effort where lactate levels begin to rise.
blood Lactate - Physiological indicator of glycolisis activation or anaerobic
metabolism.
blood urea - Physiological indicator of metabolic fatigue and metabolic recovery.
catecholamines (adrenaline and noradrenaline) – Hormones produced by the
adrenal medulla serving for rapid activation of metabolic reactions during
excitation, physical effort and emotional tension.
cardiac output - The volume of blood pumped by the heart in liters/minute.
conjugated effect exercises - Exercises that combine work on motor ability and
technical skill.
cortisol – Hormone that controls metabolism of carbohydrates and fats, acts as an
anti-inflammatory agent and stimulates breakdown of protein.
creatine phosphokinase (CPK) - Blood enzyme that reflects the level of muscle tissue
breakdown and serves as an indicator of protein metabolism
creatinphosphate – An energy-rich substance that plays a crucial role in energy
provision during short-term highly intense exercises.
detraining – Decrease in functional capabilities of the athlete due to insufficiency of
corresponding training stimuli.
fartlek - The term that is usually used for describing a wide spectrum of non-uniform
continuous exercise
funnel effect - Reduction of the targeted areas accessible to training stimuli with an
increase in the athlete’s qualification.

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Galvanic Skin Response (GSR) – Psycho-physiological indicator of emotional
excitation
glycogen – Carbohydrate storage in muscles and liver.
heritability - Characteristics of the degree of genetic determination of several traits.
hypoxia – Reduced availability of oxygen to the athlete’s tissues.
key-exercise (or key-task) - The main meaningful element (drill, fight or match) of a
single workout.
key-workout - The most important development workout, which is focused on the
current main training aim.
maximum anaerobic glycolitic power – Maximal amount of work per minute attained
in an exercise where energy is predominantly supplied with anaerobic glycolitic
reactions.
maximum oxygen consumption (maximal aerobic power) - The maximum amount
of oxygen that an individual can consume in a defined period of time.
mesocycles-blocks:
accumulation mesocycle – Employed to develop basic motor and technical abilities
and to enlarge the motor potential of athlete.
transmutation mesocycle – Employed to transmute the increased general motor
abilities into event-specific athletic preparedness.
realization mesocycle – Conducted for attainment of full restoration and event-
specific readiness for the forthcoming trial or competition.
microcycles:
adjustment – Devoted to initial adaptation to appropriate workloads.
loading – Devoted to fitness development. It is the most widely used type of
microcycle.
impact – Microcycle utilizing extreme training stimuli.
pre-competitive – Devoted to immediate preparation for the forthcoming
competition.
competitive – Microcycle where the athlete takes part in competition.
restoration – Devoted to active recovery of the athlete.
modeling - The method used to simulate the athlete's state, athletic performance and
training in formalized descriptions, logistical schematics, computer programs
and adequate practical tasks.

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muscle buffering capacity – The ability of muscles to tolerate the acid that
accumulates in them during anaerobic workloads.
overload principle - Postulates that fitness gains require a load (stimulus) magnitude
that exceeds the accustomed level.
responders (high, medium, and low) – The athletes, who have a high, medium, or
low response to training stimuli.
somatotype - Characteristics of linear, circular and fatness dimensions of a human
body.
sport giftedness - Predisposition to and higher trainability in a certain athletic activity.
This is referred to as a genetically transmitted property of the individual.
sports talent – Optimal combination of psycho-physiological, anthropometric and
mental properties of an individual that allow him/her to attain sports excellence.
stretch-shortening cycle – Muscle action consisting of eccentric (stretch) and
concentric (shortening) phases.
supercompensation cycle – Sequence of physiological reactions to a single or a series
of workloads leading to attainment of a higher than pre-load level of fitness.
targeted ability – The ability (physical or technical) upon which training workload has
an effect.
testosterone – The predominant male sex hormone.
trainability – An athlete’s ability to react positively to training stimuli
training cycles:
microcycle – Small training cycle embracing a number of training days.
mesocycle – Medium size training cycle comprised of a number of microcycles.
macrocycle – Big training cycle embracing a number of mesocyces.
annual cycle - Big training cycle covering the preparation during one year.
quadrennial (Olympic) cycle – Training cycle comprised of four annual cycles.
training effects – Changes in an athlete’s state induced by training, namely:
acute effect - Changes in body state that occur during the exercise.
immediate effect – Changes in body state resulting from a single workout and/or
single training day.
cumulative effect - Changes in body state and level of motor/technical abilities
resulting from a series of workouts.
delayed effect - Changes in body state and level of motor/technical abilities attained
over a given time interval after a specific training program.

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 residual effect - Retention of changes in body state and motor abilities after the
cessation of training beyond a given time period.
training means - Refers to all instruments, devices and exercises involved in the
program.
training block - A training cycle with highly concentrated specialized workloads.
training periodization - The purposeful sequencing of different training units and
cycles so that the athlete can attain the desired state and the planned results.
transfer of training results – Improved performance achieved in the non-trained
exercise.

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 About the Author
Prof., Dr. Vladimir B. Issurin serves as a scientific and
professional coordinator of the Elite Sport Department of the
Israeli Olympic Committee at the Wingate Institute. He
completed his undergraduate studies in Sport Sciences and his
Ph.D. dissertation on aquatic motor fitness and movement technique of swimmers in
the Leningrad Sport University (1963-1972). His post-doctoral studies on motor/
technical sportsmanship in individual water sports were completed at Moscow Sport
University (1988). He served as a scientific adviser and head of the scientific group
for the USSR Olympic canoe/kayak team during three quadrennial cycles (1978-
1991) and earned two government awards.
Since 1991, professor Issurin has lived in Israel and works as a researcher in
the Sports Science Department (1991-94), is a professional consultant and coordinator
of the Israeli Olympic National teams (since 1992), and lecturer at the Wingate
coaching school and Wingate Physical Education College. He was advisor of 21
Ph.D. dissertations in the theory, physiology and biomechanical branches of sports
training. As a member of the national Olympic delegations he took part in six
Olympic Games; three times as a team leader of Israeli kayak and swimming national
teams (2000 and 2008). He has over 150 scientific articles in national and
international journals and in edited books and given over 50 international
presentations. He has lectured at universities and coaching forums in Athens,
Bangkok, Brussels, Florence, Ghent, Gijon, Göteborg, Grand Rapids (Michigan),
Jyvaskyla, Kiev, Köln, Leuven, Lisbon, Madrid, Magdeburg, Minsk, Moscow, Palma
de Mallorca, Pontevedra, Poznan, Prague, Riga, Rome, St. Petersburg, Sofia,
Tashkent, Tallinn, Vilnius and Volgograd. He has authored or coauthored 10 books.
He has received honorary awards of the Olympic Committees of USSR, Bulgaria and
Lithuania. Dr. Issurin is a member of the International Informatization Academy
associated with UNESCO. He is an Editorial Board member of the Journal of Sports
Medicine and Physical Fitness and reviewer for the scientific journals, Sports
Medicine and European Journal of Sport Sciences. Currently his research is focused
on the methodology of high-performance training and further development of the
original coaching concepts for elite athletes. He is a multi-champion of Israel in
masters swimming competitions.

223
 For related information, read the
following books available from
Ultimate Athlete Concepts

Build a Better Athlete

by Dr. Michael Yessis
This book by Dr. Yessis is the most comprehensive
sports training book ever written on what it takes to
develop an athlete. It covers technique of the basic
skills, the physical qualities such as strength, speed and
explosive power needed for success in sports, and how
they should be developed. There is also a chapter on
the role of vision and vision training. It is unmatched in
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Explosive Running
by Michael Yessis, Ph.D.
This book is a book of firsts not seen in any other
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Active stretches, barefoot running, how to fix common
problems, nutrition specific to running and how to set
up and conduct the workout program. Serious
sprinters, long distance and running athletes in other
sports use it in tandem with their training.

224
 Transfer of Training in Sport
by Anatoly Bondarchuk
Translated by Dr. Michael Yessis

Transfer of Training is the first definitive book on what

transfer of training is and what is involved to truly enhance
performance with the use of specific exercises. Based on
10 years of study of the highest level athletes, Dr.
Bondarchuk brings out which commonly used "specific"
exercises truly enhance performance in throwing, jumping
and running, and general principles such as conjugated
effects.

Great detail is given to the transfer of physical qualities

when using different types of exercises in the sprints, throws
and jumps as well as in cyclical events that require
endurance. Equal attention is given to the transfer of motor skills including the learning and
improvement of technique and the influence of different intensity exercises.

The information is applicable to all sports.

SPORTS: Is it all B.S.?

By Dr. Michael Yessis
This book is a great read for everyone interested in sports
and a must read for anyone who has an athlete in the
family, especially if the athlete would like to develop his or
her full potential. The information appeals to not only
people who are interested in sports, but to the nation as a
whole. It has ramifications regarding our participation in
World and Olympic Games.

In a nation that has more money spent on sports, more

coaches, more and better equipment and facilities and
more athletes than any other nation, collegiate and
professional teams must go to foreign countries to get the
best players. This is a deplorable state of affairs.

Sports: Is It All B.S.? is an expose of the many myths and

false information that have surrounded sports in the U.S.
for many decades.

225
 Explosive Basketball
Training
By Dr. Michael Yessis

The most complete book on how to become a great

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Sports Restoration and

Massage
One of the biggest problems that athletes face is how
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In Sports Restoration and Massage you will learn
about not only the best methods of recovery, but also
how they should be administered and when they
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Proper alternation of recovery methods with different
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recovery methods are critical to success.

Explosive Plyometrics
By Dr. Michael Yessis

Available January 2009

This will be the most up to date book on plyometrics with information never before published
in the U.S. Not only is plyometrics discussed, explained and illustrated, it also contains
information from Dr. Yuri Verkhoshansky, who is considered to be the father of plyometrics.
The information includes chapters devoted to explosive arm training, explosive leg training,
explosive midsection training and explosive total body training.

226
 Kinesiology of Exercise
By Dr. Michael Yessis
With more than 70 exercises accompanied by
photographs and anatomical drawings, KINESIOLOGY
OF EXERCISE is one of the most comprehensive
books on strength training exercises currently
available. The book is unique in that it describes each
exercise in relation to the joints that are involved rather
than simply body area which is often misleading. By
developing the muscles by their joint actions, you get a
better appreciation and understanding on how the
muscle functions and its role in the body.

Published in 1992, this book has yet to be equaled regarding its content and detail. It still
maintains its position as being the #1 reference book for learning everything about the most
commonly used strength exercises, both machine and free weight exercises. Also contained
is information on how to get started and to make progress in a strength training program. It
contains detailed muscle analyses of the movements which together with the descriptions,
written in a simple, easy to understand manner. Each exercise is accompanied with before
and after pictures together with a picture of the muscle involved and its location.

The Exercise Mastery DVD is a great compliment to this book.

Explosive Golf
By Dr. Michael Yessis
Explosive Golf is the first golf book ever written that fully
explains not only the biomechanics of the swing, but also
how the swing can be improved through technique and
one's physical abilities. It the only book that has a
detailed analysis of swing technique showing each
action, why it is needed, and the sequence in which it
occurs. Improvement of physical abilities is based upon
technique and contains exercises that duplicate exactly
every action that occurs in the golf swing. Not only is
technique duplicated, but strength is also improved in the
same range of motion and with the same type of
muscular contraction

227