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1、Block Periodization: Breakthrough in Sport TrainingBy Vladimir IssurinElite Sport Departmentat the Wingate Institute for Physical Education and Sport,IsraelContentsDedicationPrefaceAcknowledgements Section 1 Training backgrounds - basic concepts.Chapter 1. Basic terms and principles of sport trainin
2、g. 1.1. Essence of sport training and athletic preparation.1.1.1. Objective, aims and training targets. 1.1.2. Basic terms of the athletic training. 1.1.3. Training methods.1.2. Training and principles of adaptation.1.2.1. Training load magnitude and the overload principle. 1.2.2. Training load spec
3、ificity. 1.2.3. Accommodation.1.3. Supercompensation principle and its application to practice.1.3.1. Supercompensation cycle following a single load. 1.3.2. Summation of several loads within a workout series.1.4. Specialized principles of sport training.1.4.1. Specialization. 1.4.2. Individualizati
4、on. 1.4.3. Variety. 1.4.4. Load interaction. 1.4.5.Cyclical training designSummaryChapter 2. Training effects.2.1. Training effects: General overview.2.2. Acute training effect2.2.1. Acute training effect assessed by sport-specific indicators. 2.2.2. Acute training effect assessed by psycho-physiolo
5、gical variables. 2.2.3. Programming of acute training effect.2.3. Immediate training effect.2.3.1. Indicators of immediate training effect. 2.3.2. Monitoring of immediate training effects 2.4. Cumulative training effect.2.4.1. Improvement rate in physiological variables. 2.4.2. Improvement of motor
6、abilities 2.4.3. Improvement of athletic performances2.5. Delayed training effect.2.6. Residual training effect. 2.6.1. Basic concept and types of residual training effects. 2.6.2. Factors affecting short-term residual training effectsSummary Chapter 3. Trainability.3.1. Heredity related determinati
7、ons of trainability. 3.1.1. Outstanding sport families. 3.1.2.Genetic determination of somatic and physiological traits. 3.2.3. Genetic determination of cumulative training effect. 3.2. Trainability and performance level 3.2.1. Long-term trend of trainability 3.2.2. High and low responders3.3. Train
8、ability and gender differentiation.3.3.1. Gender differences in maximal athletic performances. 3.3.2. Gender differences in physiological determinants of motor fitness. 3.3.3. Gender differences in training responseSummary Section 2 Designing the training programs. Chapter 4. Block Periodization vs.
9、 traditional theory. 4.1. Traditional theory of periodization: basics and limitations4.1.1. The scope of traditional theory. 4.1.2. Merits and demerits of the traditional approach. 4.1.3. Why the traditional planning approach should be revised. 4.2. Block Periodization Concept - general outline.4.2.
10、1. New concepts affecting the rationalization and designing of alternative training periodization. 4.2.2. General principles of the Block Periodization Concept. 4.2.3. Compiling the annual cycle. 4.3. The main consequences of the modern approach. Summary Chapter 5. Workout: General positions and com
11、pilations guidelines.5.1. Workout types and classifications.5.1.1. Workout types according to organization 5.1.2. Task related classification. 5.1.3. Aim-Load related classification 5.1.4. Key-workouts as the decisive development training sessions 5.2. Workout structure.5.2.1. Warm-up. 5.2.2.Basic p
12、art of workout. 5.2.3. Cooling down. 5.3. Guidelines for compiling a workout.5.3.1.Sequencing exercises for different training modalities. 5.3.2. Compatibility of different exercises. 5.3.3. One day workout series 5.4. How to compile a workoutSummaryChapter 6. Micro-, mesocycle and training stage.6.
13、1. Microcycles.6.1.1. Types and specification. 6.1.2. Load variations within microcycle (wave-shape designs). 6.1.3. Microcycle to develop aerobic (strength-aerobic) abilities. 6.1.4. Microcycle of highly intensive anaerobic workloads. 6.1.5. Microcycle for explosive strength in highly coordinative
14、exercise. 6.1.6. Pre-competitive microcycle. 6.1.7. How to compile a microcycle. 6.2. Mesocycles.6.2.1. Accumulation mesocycle. 6.2.2. Transmutation mesocycle. 6.2.3. Realization mesocycle 6.3. Training stage.6.3.1. Competition within the framework of the training stage. 6.3.2. How to prolong residu
15、al training effects. SummaryChapter 7. Long-term preparation.7.1. Annual cycle.7.1.1. Goal, aims and basic directions of the annual plan. 7.1.2. Compilation of annual programs. 7.1.3. General trends in workload planning within the annual cycle of preparation.7.2. Quadrennial cycle of athletic prepar
16、ation7.3. Sport longevity of highly qualified athletes7.4. Long-term preparation of young athletes7.4.1. Stages and details of long-term preparation. 7.4.2. Sensitive periods in the development of different motor abilities. 7.4.3. Identifying gifted athletes.Summary Section 3 Training enhancement.Ch
17、apter 8. Modeling in planning, evaluating and guiding training.8.1. Generalized model of athletes preparation8.2. The top-performance model.8.2.1. Individual sports. 8.2.2. Team sports.8.3. Model of sport-specific abilities 8.3.1. Generalized factors of sport-specific abilities. 8.3.2. Body build an
18、d body composition. 8.3.3. Physiological capabilities. 8.3.4. Sport-specific motor abilities.8.4. Models of training programs.8.4.1. Structural models. 8.4.2. Models of training content. 8.4.3. Model characteristics of training workloads.SummaryChapter 9. Altitude training.9.1. Scientific background
19、. 9.1.1. General factors affecting altitude performance. 9.1.2. Basics of altitude adaptation. 9.1.3. Does altitude training provide benefits?9.2. Training fundamentals. 9.2.1. General principles and basic positions of altitude training. 9.2.2. Phases of altitude acclimatization and training program
20、 design. 9.2.3. Post-altitude re-acclimatization and athletic performance. 9.2.4. Training stage containing the altitude camp. 9.2.5. Non-conventional approaches to altitude training and exposure. 9.2.6. Altitude training as a part of the annual preparation cycle. 9.2.7. Guidelines to compiling an a
21、ltitude preparation programSummaryGlossaryAbout the author . Preface. This book deals with how to improve training routine and how to prepare athletes more successfully for top-performance. The bases of contemporary training were founded a few decades ago when the knowledge was far from completeness
22、 and level of workloads, results and demands were much lower than now. At that time the traditional training periodization, meaning a division of the whole seasonal program into smaller periods and training units, was proposed and elucidated. This traditional periodization was republished many times
23、 and became a universal and monopolistic approach to training planning and analysis. However the further sport progress emphasized contradictions between traditional periodization and successful experiences of prominent coaches and athletes. Gradually these experiences led to alternative coaching co
24、ncepts and, ultimately, a revamped training approach coined as Block Periodization. Its general idea presupposes the use and sequencing of specialized mesocycle-blocks, where highly concentrated training workloads are focused on a minimal number of motor and technical abilities. Unlike the tradition
25、al periodization where simultaneous developing of many abilities is prevalent, the block concept proposes consecutive training stimulation of carefully selected fitness components. The new approach has been implemented in various sports and has led to outstanding athletic achievements. Therefore, th
26、e purpose of this book is to introduce Block Periodization of sport training as the general concept and the basis for a revamped approach to training construction and elucidation.This book is intended for coaches who perceive their daily pursuit as a creative profession. Coaching as a profession req
27、uires a very special combination of knowledge and experience. The authors challenge is to show how the knowledge implemented in practice can form a new positive experience, and how by summarizing experience - new knowledge can be generated. This book is written for athletes who want to understand wh
28、y their results do not always meet their expectations. Success in modern sport requires a huge efforts and total dedication. However the willingness to work harder and harder depends on the athletes consciousness with regards of aims, means and methods of training. The challenge that this has set fo
29、r itself is to give the athletes a comprehensive explanation of why they must to train hard and how to do it wisely.This book is for the researchers and other curious people, who are looking for new (or relatively new) concepts, approaches and training designs. In fact, the sport training deals with
30、 the continuous investigation of human nature and coaches, at least the more creative among them, are the true researchers. It is likely that this book will stimulate the curiosity and creativity of such readers.This book is for the students who still retain doubts about the accessibility of scienti
31、fic backgrounds for the training practice. Perhaps after the reading of this book they will decide that this doubt was superfluous. The book contains three separate parts, which are united by general idea of Block Periodization that provides both scientific backgrounds and practical consequences of
32、the revamped training system. The first part consists of three chapters which introduce the training backgrounds and basic concepts related preparing athletes; it is intended to provide the readers with the fundamentals of training theory that is necessary for further explanation. Chapter 1 presents
33、 basic terms, methods and principles of sport training, which clarify the comprehensive mechanism of the physical fitness improvement and the particularities of the training designing. Chapter 2 elucidates the essence and characteristics of acute, immediate, cumulative, delayed and residual training
34、 effects. Chapter 3 contains brief review of the trainability in view of contemporary studies in sport genetics, long-term preparation of athletes, and gender differences in athletic performances and training responses. The second part is devoted to designing the training programs and contains four
35、chapters. Chapter 4 has a key-function in elucidating the Block Periodization concept. This chapter presents criticism of traditional periodization and provides the bases and benefits of the alternative approach. The next chapters describe general positions and guidelines for training program compil
36、ation. Chapter 5 deals with the single workout; namely: workouts types and structure, sequencing and compatibility of different exercises, compilation of one day training series are described. Chapter 6 explains how to design training microcycles of different types. The mesocycles for accumulation,
37、transmutation or realization are analyzed and discussed. Chapter 7 is devoted to long-term preparation, namely, to annual and quadrennial plans, and bases of long-term preparation of adult and junior athletes. The basic approach to gifted youngsters identification is given special consideration.The
38、third part pertains two chapters dedicated to performance enhancement. Chapter 8 summarizes original data on the modeling approach to training designing and athletes state evaluation The three-level model is proposed to characterize the entire preparation process i.e. the model of top-performance, t
39、he model of sport-specific abilities, and the model of training programs. There are two principal options in modeling approach: to compile collective models for athletes groups, and/or to elaborate individual models for several athletes. Chapter 9 describes the bases of altitude training; it is focu
40、sed in particular on how to construct optimal Block Periodization plan that includes training camps at altitude. The proposed guidelines are based on long-term experience of high-level athletes in altitude training.In summary, during the last decades the achievements of athletes and their sport mast
41、ery have improved tremendously. The main factor for this breakthrough, which is obvious to all professional observers, is progress in the preparation of athletes. This progress has been evidenced in many professional reports, anecdotal statements and several publications, mostly journals and coachin
42、g magazines. However, current training textbooks and coaching guidelines are still far from complete and a large body of training knowledge is available only to a small group of experts. This book is unique in the field of linking successful experience from sport practice and scientific bases of spo
43、rt training that should consolidate both empirically proved positions with up-to-date knowledge. The author hopes that the book will meet the expectations of readers who perceive sport training as an area of creativity, self-confirmation and human progress.Acknowledgements(to be written) Chapter 1.
44、Basic terms and principles of sport training Most of the common 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 term
45、s remain in dispute and their meaning is ambiguous. This chapter is intended to present and consider the basic terms and concepts in order:a) to prevent possible misunderstandings; andb) to introduce the basic terms and concepts necessary for further clarification and explanations. 1.2. Essence of s
46、port training and athletic preparation. Sport 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 co
47、mpetitive content, and on the other are the competitions themselves, which are also part of overall preparation; they serve to prepare athletes for what are called the main or target competition. High-performance athletes usually have one-two target competitions a year and 8-12 other competitions incorporated
