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International conference21-23.10.2015
Periodization training: from traditional version till
block structured models
Vladimir B. Issurin, Ph.D., Professor
Plan• Classic approach: basics and
restrictions• Nowadays versions
• Block periodization properly
Theory of training periodizaton
Classic version
Boris Kotov“Olympic sport”,
St-Petersburg, 1916
Kotov subdivided annual cycle intothree periods directed to general, specific preparation and tuning
towards competition.He also conceptualized the term
“peak-performance state”
Lev P. MatveyevProblem of periodization
of athletic training Moscow, FiS Publisher,
1964
Classic version of annual periodization (Matveyev,1964)
Sources of criticism andneeds for reforming
• Appearance of previously unknown facts and concepts
• Experience and desires of top-level athletes
• Creativity and ambitions of prominent coaches
The trends in contemporary High-Performance Sport
VO2max
Preparation period
Competition period
100%
90%
80%
Muscle mass
AnT
Traditional Model – Typical Changes
General volumes of annual preparation
800 900 1000 1100 1200 1300
Swimming
Kayaking
Rowing
Synchro.Swimming
Volleyball
Wrestling
Fencing
Running-MD
Gymnastics-R
Hours
1991-20001980-90
Total number of competition days per year
0 10 20 30 40 50 60
Swimming
Kayaking
Rowing
Sailing
Judo
Wrestling
Fencing
Running-MD
Cycling-Road
Number of days
1991-20001980-1990
Annual volumes of exercises in endurance sports (thousands km)
Annual volumes of exercises in endurance sports (thousands km)
Swimming
Kayaking
Rowing
Cycling-R
2.5-3.5
5.5-6.3
6.3-7.3
35-45
2.0-2.5
4.5-5.3
5.5-6.5
30-35
1980-90 1995-2013
560
570
580
590
600
610
620
0 18Jan Feb Mar Apr May Jun Jul Aug Sep
Source: Suslov, 2003
Sergei Bubka: Performance trend
in season 1991
9293949596979899
100101102
1 11Feb Mar Apr May Jun Jul Aug Sep
Long jump
Running
Source: Suslov, 2003
Marion Jones:Performance trend
in season 1998
Question
•Should many abilities be trained at the same time?
Facts:•Simultaneous development of many abilities decreases effectiveness of training
•Body cannot simultaneouslyadapt to many training stimuli
Past and Present in High-Performance Training
Past Presence
Competitions less moreTotal workload more lessPharmacology liberal hard limitationDevelopment mainly mainly
simultaneous consecutive
Basic limitations of traditional model
Low stimulation producing by “mixed” training
Conflicting physiological responses
Excessive fatigue accumulationInability to take part in many
competitions
Alternative approach: blocks and stages
Nowadays versions
TerminologyTerminology
Block – training cycle of highlyconcentrated specialized workloads
Prof. Yuri V. VerkhochanskyUSSR, Russia, Italy
Yuri V. Verkhochansky
The concentrated unidirectional block training
1985-2010
Verkhoshansky, 1985 (cited from 2005)
A – block of concentrated strength/power workloads,B – block of specialized technical work and recovery
Verkhoshansky, 1985 (cited from 2005)
A – block of concentrated strength/power workloads,B – block for developing metabolic and functional abilitiesC - block of specialized technical work and recovery
Summary of studies of concentratedunidirectional block training
Sample Training description Source
20 shoot boxers, control and EXP
group
15wks macrocycle: traditional VS. block design
Villani&Gesuale, 2003
8 elite basketball players; one
group
Two macrocycles (23 and 19 wks) divided to 3 stages
Moreira et al., 2004
11 elite handball players; one
group
16 wks block structured program: strength , power, speed; specific technique
de Souza et al., 2006
21 male elite soccer players ,
one group
Block structured concentrated strength training within the
season
Campeiz and de Oliveira,
2007Three high-level
swimmers 18 wks block structured
program: strength, power, and speed/technique.
da Silva Marinho,
2008
Block Periodized Training:
multi-targeted model
Anatoli Bondarchuk, track and field, hammer
throwingBlock Periodized system that includes: developmental mesocycle, competitive mesocycle, restoration mesocycle. Duration of training stage – 9-10 weeks
Preparation outcomes - gold-, silver-, and bronze-medals attained at the 1988 and 1992 Olympic Games
Publication: Bondarchuk, 1986,1988
Gennadi Touretski, swimming
Block Periodized system that includes: general, specific, and competitive mesocycles. Duration of training stage – 6-10 weeks
Preparation outcomes – numerous gold medals of Alexander Popov and Michael Klim attained at the Olympic Games and World Championships
Publication: Touretski, 1993, 1998
Vladimir Issurin & Vassili Kaverin,
Canoe-KayakBlock Periodized system that includes: accumulation, transformation and realization mesocycles. Duration of training stage – 6-10 weeks
Preparation outcomes – 3 gold and 3 silver medals of USSR National Team at the Seoul Olympic Games; 8 and 9 gold medals at World Championships of 1989, 1990
Publication: Issurin, Kaverin, 1985,1989
Issurin VB, Kaverin VFPlanning and construction of annual
cycle in canoe/kayak paddlers’ preparation
The principal methodic demands to BP training were almost identical:
1) mesocycles-blocks where focused on minimal number of targets;
2) the total number of proposed blocks is relatively small;
3) the single mesocycle-block’s duration ranges within two-fore weeks;
4) joining of single mesocycles forms training stage;
5) a number of training stages forms annual cycle
Realization
A A
T T
R R
Trials
Targeted competitions
R
T
A
Spring Trials
Preparation period Competition period
Winter Trials
R
A A
T
Stage I Stage II Stage III Stage IV Stage V
Transmutation
Accumulation
Annual Preparation Chart – Block Approach
By Courtesy of Gennadi Touretski
1st stage2nd stage
3rd stage
4th stage
5th stage
6th stage
Annual preparation of Alexander Popov towards the Atlanta Olympic Games
Michael Phelps –athlete of 21st century
0
20
40
60
80
100
120
Sept-2
5
Oct-16
Nov-0
6
Nov-2
7
Dec-1
8
Jan-
08
Jan-
29
Feb-1
9
Mar-1
2
Apr-0
2
Apr-2
3
Mai-14
Jun-
04
Jun-
25
Jul-1
6
Aug-0
6
Aug-2
7
Vol
ume,
km
/wee
kC
ompe
titio
ns,
Tri
als
Wor
ld C
h-p
US
Nat
iona
ls
Gra
nd P
rix
Nat
iona
l Se
lect
ion
Nat
iona
l T
rial
s
Wor
ld C
up
Chr
istm
as
Mee
t
Nat
iona
l T
rial
s
Wor
ld C
up
Stages
Totally
2570 km
Annual Preparation Chart of Michael Phelps 2000-2001
Courtesy for Bob Bowman, personal coach
(Source: Mujika, 2009)
TTSimultaneous development of motor abilities and skillsMedium (low) concentration of training loadsFocus – training periodsBackground – cumulativetraining effect
BPConsecutive development of motor abilities and skillsHigh concentration of training loadsFocus – blocks-mesocyclesBackground – cumulative and residual training effect
Block Periodizationvs. Traditional Theory
Trainingblocks
taxonomy
Taxonomy of blocks-mesocyclestargets-AbilitiesTypes
Accumulation
Transmutation
Realization
Basic motor and technical abilities: aerobic endurance, muscular strength, basic coordination…
Specific motor and technical abilities: anaerobic endurance, strength endurance, proper technique…
Integrative preparedness: maximal speed and quickness, event specific readiness…
Residualtraining effects
Prof. James Counsilman –great coach and scientist
Prof. James Counsilman –great coach and scientist
TerminologyResidual training effect:
- retention of changes in the body state and motor abilities after the cessation of training beyond certain time period
Important
Residual training effects
0 10 20 30 40
Alactic ability
Strength endurance
Anaerobic endurance
Maximal strength
Aerobic endurance
Days number
Maximal speed
Peaking
TerminologyTerminology
Peaking - obtaining the best athletic conditions at a particular moment
Accumulation Transmutation Realization
Residuals
CompetitionBlocks-mesocycles
Superposition of Residual Training Effects – Timing
12-30 days12-25 days
8-14 days
The latest studies of Block Periodized
training
Summary of BP studies in endurance sports
Garcia-Pallares et al.(2009) Annual preparation of elite kayakers
Breil et al.(2010) BP aerobic program of alpine skiers
Ronnestad et al.(2012a,b) BP program of elite cyclists
Storen et al. (2012) BP preseason training of elite cyclist
Bakken al. (2013) BP training of cross-country skiers
Saul Craviotto and Carlos Perez (ESP) -Olympic Champions
Effects of block periodization training versus traditional periodization training in
trained cross country skiers Timo Andre Bakken
Week 1 2 3 4 5 BP group HIT 5 1 3 1 1 TRAD group HIT 2 2 3 2 2
Improvements in VO2max and time to exhaustion were seen in the BP group, but not in the TRAD group. This effect was seen despite both groups had similar total volumes of HIT
and LIT during the five week intervention period.
Ronnestad et al. Block
Periodization in elite cyclists
2012
Summary of BP studies in team and duel sports
Stolen et al.(2005) BP aerobic mesocycle of soccer players
Porta, Sanz (2005) Annual BP preparation of Carlos Moya
Newton et al. (2006 ) BP structured training in volleyball
Mallo (2011 and 2012) BP in-season training of elite soccer players
Summary of BP studies in strength/power sports
Herrik & Stone (1996) 15 wks program- 3 subsequent blocks
Hartmann et al. (2009) 14 wks program- 2 subsequent blocks
Smith (2011 ) BP annual program for bodybuilders
Painter et al. (2012) 10 wks BP fitness program in track and field
How to accomplish these knowledge?
What people are saying ?
Weeks
Impr
ovem
ent
Improvement rate of the certain ability over the block-mesocycle
Never before the coaches receive such practical and useful information on training
methodology and enhancement of athletic mastery. Using this knowledge the coaches and
athletes will be able to reach new heights and greater success. There is no science fiction – everything is
absolutely realistic.
Ivan KlementievOlympic champion, seven-time world champion,member of national parliamentof Latvia
ConclusionBlock Periodization as an alternative training approach is worthy for learning and implementation in the preparation of high-performance athletes
Thank you for your attention