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Planning for 2019-2020:Challenge & Strategies
Planning for 2019-2020: Challenge & Strategy
The Challenge: The International Competition Calendar (National - Area - Global) 2019-2020 The new IAAF Ranking System for admission to WC and OG
The Strategy: Performance analysis and transfer of training effects Periodisation strategies („Traditional“?„Block“? „Fast Transfer“?) There is no perfect periodization for all – individualization is key!
2019 - 2020 Calendar Overview
O N D J F M A M J J A S O N D J F M A M J J A S O N D2019 20202018
16w
01.-03
.03. EC
Indoor
s Glas
gow
09.-11
.08. Eu
ropean
Team Cham
pionsh
ips
19w
National
Champio
nships
8w
28.09.
-06.10
. WC Doha
23w13.
-15.03
. World
Indoor
Champio
nships
23w
31.07.
-09.08
. Olympic
Games
National
Champio
nships
3w
26.-30
.08. EC
Paris
Challenges of the 2019-2020 calendar
2019: Unusual high number of international championships WC in Doha: strange place, strange time
2020 Short distance between WIC and OG EC immediately after the Olympic Games
The new IAAF Ranking System“For the first time in the sport’s history, athletes, media and fans will have a clear understanding of the hierarchy of competitions (…)”
“The rankings will bring much needed clarity to what is today a confusing competition picture (…)”
IAAF Ranking: Individual Calculation
Invitation for WC 2019 and OG 2020
Technical Events Target Number: 32, including: Reigning World Outdoor Champion Winner of the 2019 IAAF Diamond League Leader of IAAF Hammer Throw Challenge, Race Walk Challenge, Combined Events Challenge "Tourists" / Host Country
Entry „Super“ Standards, due 01.11.2018 - not released yet… End of qualification period: Sep 6, 2019
Calculation of the Ranking Score
Ranking Score is the average of the 5(*) best Performance Scores Performance Score = Result Score + Placing Score Result Score = according to IAAF athletics scoring table Placing Score = based on a rank in a competition. Competitions are categorized and the Placing Scores are different in each Category. Maximum 2 Indoor competitions Degrading of the Performance Score after 10 months
Category system: 10 levels of competitions
OS / WM
DL Final WC Indoor
// DL //… EC
EC Indoor // World Indoor Tour // World
Challenge
NC // Universiades // Team EC Super League // Area Permit Meeting
1st tier
U20 WC // U23 EC // Area Permit Meeting 2nd
tier // specific international Meeting
Indoor NC // Area Permit Indoor Meeting //
traditional meetings // U20 EC
National permit international competition
The rest
Special regulations:wind aided and aging performances
Placing Score OverviewSign 1 2 3 4 5 6 7 8 9 10 11 12OW 350 310 280 250 230 215 200 185 130 120 110 100DF 240 210 185 170 155 145 135 125GW 200 170 150 140 130 120 110 100GL 170 145 130 120 110 100 90 80A 140 120 110 100 90 80 70 60B 100 80 70 60 55 50 45 40C 60 50 45 40 35 30 27 25D 40 35 30 25 22 19 17 15E 25 21 18 15 12 10F 15 10 5
Conversion placing score -> cm
HJ men 8.9 points = 1 cm (230 region) HJ women 9.9 points = 1 cm (200 region) PV men 2.7 points = 1 cm (580 region) PV women 3.1 points = 1 cm (480 region)
Conversion Placing Score -> cm PV menSign 1 2 3 4 5 6 7 8 9 10 11 12OW 130 115 104 93 85 80 74 69 48 44 41 37DF 89 78 69 63 57 54 50 46GW 74 63 56 52 48 44 41 37GL 63 54 48 44 41 37 33 30A 52 44 41 37 33 30 26 22B 37 30 26 22 20 19 17 15C 22 19 17 15 13 11 10 9D 15 13 11 9 8 7 6 6E 9 8 7 6 4 4F 6 4 2
Conversion Placing Score -> cm PV womenSign 1 2 3 4 5 6 7 8 9 10 11 12OW 113 100 90 81 74 69 65 60 42 39 35 32DF 77 68 60 55 50 47 44 40GW 65 55 48 45 42 39 35 32GL 55 47 42 39 35 32 29 26A 45 39 35 32 29 26 23 19B 32 26 23 19 18 16 15 13C 19 16 15 13 11 10 9 8D 13 11 10 8 7 6 5 5E 8 7 6 5 4 3F 5 3 2
IAAF Ranking: Individual Calculation
PV Women: WBL vs. IAAF RankingW
BL
10
20
30
40
50
60
70
80
90
100
IAAF Ranking10 20 30 40 50
RANKING BETTER THAN WBL
WBL BETTER THAN RANKING
PV Men: WBL vs. IAAF RankingW
BL
10
20
30
40
50
60
70
80
90
100
IAAF Ranking10 20 30 40 50
RANKING BETTER THAN WBL
WBL BETTER THAN RANKING
HJ Women: WBL vs. IAAF RankingW
BL
10
20
30
40
50
60
70
80
90
100
IAAF Ranking10 20 30 40 50
RANKING BETTER THAN WBL
WBL BETTER THAN RANKING
HJ Men: WBL vs. IAAF RankingW
BL
10
20
30
40
50
60
70
80
90
100
IAAF Ranking10 20 30 40 50
RANKING BETTER THAN WBL
WBL BETTER THAN RANKING
SummaryRanking Score vs. World best list
The ranking score is changing the world best list sequence considerably! So it is important to check, how the ranking score is built and which impact it contains!
IAAF Ranking: Individual Calculation
HJ Men: Performance Score and Placing ScoreMutaz Essa BARSHIM
Danil LYSENKOBrandon STARC
Mateusz PRZYBYLKODonald THOMASJeron ROBINSON
Yu WANGMaksim NEDASEKAUMajd Eddin GHAZALGianmarco TAMBERI
Michael MASONNaoto TOBE
Andriy PROTSENKOIlya IVANYUK
Jamal WILSONBryan MCBRIDE
Mathew SAWEIvan UKHOV
Sylwester BEDNAREKTrevor BARRY
Django LOVETTDzmitry NABOKAU
Eure YAÑEZSang-hyuk WOO
Konstantinos BANIOTISTakashi ETO
Edgar RIVERATrey CULVER
Mohamat HAMDITobias POTYE
Fabian DELRYDTejaswin SHANKAR
Eike ONNENDouwe-Jorn AMELS
Vernon TURNERCarlos LAYOY
Marco FASSINOTTIAlperen ACET
Talles Federico SOUZA SILVAChris MOLEYA
Matúš BUBENÍKSemyon POZDNYAKOV
Allan SMITHNauraj Singh RANDHAWA
Adrijus GLEBAUSKASShelby MCEWENRoberto VILCHES
Hup Wei LEEClayton BROWN
Norbert KOBIELSKI
Werteachse
1000 1100 1200 1300 1400 1500
2650
37413039474626477963384759
166853
35384777
297462
63856353717473
36107
1009379
124125115
117144139
121140
157150
184188
176
1.1261.105
1.1241.122
1.1351.126
1.1171.119
1.1381.120
1.0901.108
1.1331.126
1.1151.163
1.1111.126
1.1491.145
1.1361.108
1.1611.120
1.1331.138
1.1221.145
1.1581.142
1.1381.144
1.1931.124
1.1381.151
1.1681.149
1.1561.166
1.1771.151
1.1581.184
1.1681.165
1.1901.192
1.2291.247
Ø Performance ScoreØ Placing Score
= 221 = 232 = 243= 210
HJ Women: Performance Score and Placing ScoreMariya LASITSKENE
Mirela DEMIREVAYuliya LEVCHENKO
Elena VALLORTIGARALevern SPENCER
Marie-Laurence JUNGFLEISCHMorgan LAKE
Kateryna TABASHNYKVashti CUNNINGHAM
Erika KINSEYAlessia TROSTSofie SKOOG
Nafissatou THIAMOksana OKUNEVASvetlana RADZIVIL
Elizabeth PATTERSONAlyxandria TREASURE
Nicola MCDERMOTTNadezhda DUSANOVA
Airiné PALŠYTÉMichaela HRUBÁ
María Fernanda MURILLOInika MCPHERSON
Yuliya CHUMACHENKOYaroslava MAHUCHIKH
Karyna TARANDAKatarina JOHNSON-THOMPSON
Ana ŠIMIĆIryna GERASHCHENKO
Tonje ANGELSENXimena Lizbeth ESQUIVEL
Ella JUNNILAMaja Helena NILSSON
Priscilla FREDERICKMarija VUKOVIĆ
Loretta BLAUTLada PEJCHALOVÁ
Imke ONNENNikki MANSON
Tatyana ODINEVAClaire ORCEL
Nadezhda DUBOVITSKAYADaniela STANCIUMarusa ČERNJUL
Jeannelle SCHEPERZarriea WILLISSommer LECKY
Tatyana YERMACHENKOVAValdileia MARTINS
Amina SMITH
Werteachse
1000 1100 1200 1300 1400 1500
4160
133424243840572928452734472454
423560
4161342446
20377678
71596388102
8776117
67121
120140116120126143144
130160
171208
1.0641.046
1.0991.076
1.0861.086
1.0721.070
1.0541.0841.088
1.0721.092
1.0881.076
1.0991.070
1.0891.097
1.0761.103
1.0911.119
1.1331.115
1.1541.138
1.1011.101
1.1211.1331.131
1.1071.097
1.1131.137
1.1031.156
1.1111.127
1.1351.160
1.1561.152
1.1391.142
1.1641.166
1.1841.235
Ø Performance ScoreØ Placing Score
= 188 = 198 = 208= 178
PV Men: Performance Score and Placing ScoreSam KENDRICKS
Armand DUPLANTISRenaud LAVILLENIETimur MORGUNOV
Piotr LISEKPaweł WOJCIECHOWSKI
Shawnacy BARBERKurtis MARSCHALL
Raphael HOLZDEPPEKonstantinos FILIPPIDIS
Scott HOUSTONChristopher NILSEN
Thiago BRAZBokai HUANG
Axel CHAPELLESondre GUTTORMSEN
Seito YAMAMOTOStanley JOSEPH
Changrui XUEJie YAO
Adam HAGUEAndrew IRWINKarsten DILLAIvan HORVAT
Georgiy GOROKHOVCole WALSH
Melker SVÄRD JACOBSSONDiogo FERREIRA
Arnaud ARTMenno VLOON
Devin KINGMatt LUDWIG
Rutger KOPPELAARCharlie MYERS
Germán CHIARAVIGLIOClaudio Michel STECCHI
Hussein Assem AL HIZAMAugusto DUTRA
Didac SALASAlioun SENE
Bo Kanda LITA BAEHREOlen Tray OATES
Ben BROEDERSIlya MUDROV
Tobias SCHERBARTHTorben LAIDIGAdrian VALLES
Vladyslav MALYKHINMinsub JIN
Nate RICHARTZ
Werteachse
1000 1100 1200 1300 1400 1500
155029313143454428
3727498039
5279725129206342626647396567
337862
7165
7477
6488
8746116
119130
134143
148154
163168172
202
1.1541.119
1.1411.1391.140
1.1301.1301.132
1.1481.146
1.1571.136
1.1081.150
1.1431.116
1.1251.147
1.1691.179
1.1381.159
1.1411.138
1.1571.165
1.1401.138
1.1771.133
1.1531.153
1.1651.160
1.1571.178
1.1601.168
1.2161.151
1.1901.188
1.2051.2061.208
1.2221.2341.2351.233
1.238
Ø Performance ScoreØ Placing Score
= 540 = 576 = 612= 502
PV Women: Performance Score and Placing ScoreSandi MORRIS
Katerina STEFANIDIAnzhelika SIDOROVA
Jennifer SUHREliza MCCARTNEYKatie NAGEOTTE
Yarisley SILVANikoleta KIRIAKOPOULOU
Holly BRADSHAWAngelica BENGTSSON
Ninon GUILLON-ROMARINRobeilys PEINADO
Nina KENNEDYIryna ZHUK
Kristen HIXSONMaryna KYLYPKO
Olga MULLINALing LI
Anicka NEWELLLexi JACOBUS
Morgann LELEUX ROMEROJuliana DE MENIS CAMPOSAnnie RHODES-JOHNIGAN
Tori HOGGARDLisa GUNNARSSON
Justyna ŚMIETANKAAngelina KRASNOVA
Molly CAUDERYAngelica MOSER
Tina ŠUTEJEleni-Klaoudia POLAK
Jacqueline OTCHEREAmálie ŠVÁBÍKOVÁ
Friedelinde PETERSHOFENWilma MURTO
Kristen BROWNEmily GROVE
Olivia GRUVERAnjuli KNÄSCHE
Megan CLARKMarion LOTOUT
Maialen AXPETatyana SHVYDKINA
Stefanie DAUBERKortney ROSS
Roberta BRUNIElizaveta PARNOVAMonica CLEMENTESaga ANDERSSON
Reena KOLL
Werteachse
1000 1100 1200 1300 1400 1500
4030
374341223220413129
321811204258383142415745
29544722
2777
42275273
568554
656889
113118
140130
135144
136123
181190
192
1.0561.0671.0661.0651.068
1.0871.078
1.0901.070
1.0811.0861.088
1.1021.109
1.1011.083
1.0681.090
1.0991.0881.090
1.0761.091
1.1121.084
1.0951.1211.123
1.0841.124
1.1451.123
1.1021.126
1.1131.1441.143
1.1531.135
1.1551.166
1.1501.1651.169
1.1791.194
1.2111.223
1.2201.225
Ø Performance ScoreØ Placing Score
= 445 = 477 = 509= 413
SummaryRanking Score vs. Performance Score
The performance score is a very powerful measurement, because it is calculated as mean of the five best ranking score competitions (not highest competitions!) The ranking score seems to build kind of a „gamble factor“…
Some examples of competition results with the same ranking scores (Group „B“):
100 80 70 60 55 50 45 40100
80 70 60 55 50 45
IBERO-AMERICAN CHAMPIONSHIPS 2018
JEUX DE LA FRANCOPHONIE 2017 US CHAMPIONSHIPS 2018
RANK 1: 410 = 440 = 480 = 100 PTSRANK 4: 395 = 410 = 455 = 60 PTS
100 80 70 60
Some observations on the new IAAF ranking
The placing score is reflecting the level of the competition and the placement there, but not the quality of the competition result. The addition of placing points to the performance points based on a ranking of competition importance is widening the distance between the different levels within a world ranking from the bottom towards the top. This makes it harder to penetrate the next higher level within the world ranking, because you have to gather lots of ranking points in addition to your performance points. But: You rarely get a chance to compete in a better scoring competition than your current level is!
Some observations on the new IAAF ranking
So, ironically, it is not easier to rank higher by good performance only, because you are lacking the ranking points which you only get in competitions you will not be able to attend… Performances older than a year are not relevant any more for qualifying for WC + OG! The ranking system creates a strong impulse to compete more often, in more prominent competitions, especially if there was a problem (injury, exams…)
Some observations on the new IAAF ranking
Omitting competitions in part of a year, e.g. the indoor season, for reasons of regeneration or education will make you vulnerable especially in weather dependent disciplines like HJ and PV! Running into a injury will create lots of problems! Ranking a few positions above of below the target number will increase the pressure to deliver improved performance a few weeks before the end of the qualification period.
Impact for athletes, coaches, managers, organizers, federations, IAAF
Now the competition calendar has a clear ranking order as intended by the IAAF, but: the high ranking competitions (Diamond league) are eurocentric! This ranking order is only validated by the competition results in the upper two ranks, below that the performance levels are very divergent globally Nations with many very strong athletes in a discipline and/or few high ranking competitions have a problem! There will be a run towards highly ranked competitions from all over the world! Some conceptual problems should be eliminated quickly!
Planning performance training – some Considerations
„Successful training“ means „successful change“ of an athletes performance structure. All training in the jumps is very complex. To master the complexity, a clear vision of the transfer of training effects from the different training areas must be applied! The final model of individual peak performance and the way to develop it must be highly individualized!
„Three level model“ ofperformance analysis and planning
Performance analysis Training planning
Specific:Technical
competence
Performance diagnostics: Approach speed, pole
stiffness, grip
Coordination and technical training (e.g. elements,
approach, complete jumps…)
Semispecific: Energy input and transformation
Basic speed, special strength, maximum strength
and „stiffness“
Speed and special strength training based on Maximum
strength training
Unspecific:Functional base
and general conditoning
Overall functional agility and stability of all body functions
Stretching, stabilization, gymnastics, acrobatics,
endurance
Specific:Technical competence
Semi specific: Energy input and energy transformation
Unspecific:Functional base and general
conditoning
Top-down Analysis of actual performance
Maximum strength base
Energy transformation: Special strength
Energy input: Speed
Technical Performance Parameters
Functional Base
Actual Performance Level
Bottom up: planned transfer of training effects for a higher performance level
Maximum strength base
Energy transformation -Special strength, „stiffness"
Energy input - speed
Technical Performance Parameters
Functional base
Specific:Technical competence
Semi specific: Energy input and
transformation
Beware: Injuries!
Unspecific:Functional base and general
conditoning
Projected Performance Level
Considerations for the planning process based on a periodization model
Starting out from a performance analysis of the athlete, considering his individual performance structure, his learning and development history, his strengths and his weaknesses, his responsiveness to the chosen training methods, the environment you are using. The central factor for planning then is your development vision for the athlete from that starting point. Then you can choose from a periodization pattern for the individually optimized transfer of training effects:
„Traditional“: parallel or continuous transfer of training effects „Block“: retarded transfer of training effects „Bondartchuk“: immediate transfer of training effects
Frame Training Plan Pole Vault 2008 Macro cycle: 1. Macro cycle (23 Weeks) und 2. Macro cycle (20 Weeks)
Period: 1 2 + 6 3 + 7 4 + 8 5 + 9 Week-Nr: 40-43 44-48 | 11-14 49-52 | 15-19 1-3 | 20-22 4-9 | 23-28
Dates: 1.10.-28.10.2007 (3 Weeks) 29.10.-2.12.2007 (5 Weeks) 3.12.2007-23.12.2007 (3 Weeks) 24.12.2007-13.1.2008 (4 Weeks) 14.1.-2.3.2008 (7 Weeks) 2.-9.3.2008 (1 Week) 10.3.-1.4.2008 (4 Weeks) 2.4.-6.5.2008 (5 Weeks) 7.5.-10.6.2008 (5 Weeks) 11.6.-22.7.2008 (6 Weeks)
General Objectives: Active Regeneration, improving stress resistance and general prerequisites, reframing
Improving basic prerequisites and technical reprogramming
Improving special prerequisites and technical build-up
Refining technique and perfection of vault rhythm
Preparation for peak performance
General period Basic period Special period Technical period Competition period Technical training Goals: Break, or: elementary repro-
gramming of technical understanding and basic elements • Elements from 2-6 Steps, into Sand pit • Walking with pole stick, simulating pole plant • Exercises with experimental variation of execution
Goals: elementary drills and basic run-up and vault rhythm • Drills and elements from up to 6 Steps • Vaulting with rigid pole from up to 6/8 Steps • Pole vault from 6-12 Steps • Exercises with experimental variation of execution
Goals: Improving technique from medium run-up, moving to stronger poles, higher grip • Drills and elements from up to 6 Steps • Vaulting with rigid pole from up to 6/8 Steps • Pole vault from 10 to 14 Steps • Competition run-up simulation
Goals: Improving technique from long to competition run-up • Competition run-up simulation • Pole vault from 12 to 18 Steps • Training competition with special goals
Goals: Optimal Preparation of Com-petitions and orientation to peak performance • Competition training • Reframing between competitions • Individual programming
Mental training Goals: Reframing, Relearning, Reprogramming • Mental training, video training, psychological inter-
vention
Goals: Reframing, Overlearning technique, improving training quality • Mental training, video training, psychological inter-
vention
Goals: Overlearning technique, improving training quality • Mental training, video training, psychological inter-
vention
Goals: Overlearning, Preparation for competitions • Mental training, video training, psychological inter-
vention
Goals: Overlearning, Preparation for peak performance • Mental training, video training, psychological Inter-
vention
Running and Speed Goals: Creating a good endurance base, basic running coordination, elementary speed programs • Elementary walking drills, Sprint ABC • Tempo runs down to 200m • Uphill running, Stairs, • Walking hurdle drills • Running in Parallel Bars, Tappings
Goals: Improving running technique in medium speed and elementary speed programs • Sprint ABC, with and w/o pole • Coordination runs, also with pole/stick • Tempo runs 80-200m, also with pole/stick • Hurdle dips and drills, Tappings
Goals: Improving maximum speed • Flying-start Sprint up to 30m • Sprint-ABC with pole • Sprints w/ stand start, • Accelerations • Tempo runs 80-150m /6-8 min • Resistance runs, w/ or w/o pole
Goals: Improving maximum speed and building run-up speed • Sprints with flying start (submax) • Resistance runs, w/ pole • Tow training, w/ or w/o pole
Goals: Improving run-up speed • Sprints with flying start (max) • Tow training, w/ or w/o pole • Simulation of competition run-ups
Jumps and Plyo-metrics
Goals: Improving basic stability of feet and legs using extensive jump exercises • Skip jumps in variations; • Hops with both feet in variations (Rope skipping, low
hurdles etc.); • Extensive jump series on varying surfaces, prefera-
bly uphill
Goals: Improving horizontal plyom-etrics and take-off technique • Special Take-off drills • Skip jumps, fast bouncing • General Take-Off-Drills • Long jump from 8-12 steps • Horizontal bounding (6-15 rps.) from 3 steps • Hurdle dips
Goals: Improving take-off technique and plyometrics • Special take off drills • Long jump with stick • Special Take-Off-Drills • Long jump from 12-16 steps • Bounding series (5 to 10 rep’s) from 6 steps
Goals: Improving take-off technique, conservation of plyometric abilities • Special Take off exercises • Individual Exercises to stay “springy”
Goals: Conservation of plyometric abilities • Special Take off exercises • Individual Exercises to stay “springy”
Gymnastics and special strength
Goals: Improving basic gymnastics abilities • Simple exercises, basic conditioning • Trampoline exercises • Rope climbing variations • Learning new exercises
Goals: Improving gymnastics abilities and special strength working on the pole • Learning difficult exercises • Acrobatics • Trampoline exercises • Special strength exercises for the swing-up,
rock-back, pull and turn • Bungee, Pulley-block exercises, Diagonal board,
Ropes
Goals: Improving gymnastics abilities and special strength working on the pole • Special rock-back exercises • Acrobatics • Bungee, Pulley-block exercises, Diagonal board,
Ropes • Trampoline
Goals: Conserving gymnastic abilities • Special Exercises (Bungee,
Pulley-block exercises, Diagonal board, Ropes) • Acrobatics
Goals: Conserving gymnastic abilities • Special Exercises (Bungee,
Pulley-block exercises, Diagonal board, Ropes) • Acrobatics
Maximum Strength 2 /Wk. per Muscle group • Strength endurance/ Hypertrophy
2 /Wk. per Muscle group • Hypertrophy • Weight lifting
2 /Wk. per Muscle group • Weight lifting for Maximum strength
2 /Wk. per Muscle group • Intramuscular coordination (male), Building up
maximum strength (women)
2 /Wk. per Muscle group • Intramuscular coordination (male), Building up
maximum strength (women)
General fitness Goals: General Fitness and overall conditioning • Mountain Hiking, Jogging, Cross country • Games, Circuit training, General coordination, • Functional stretching and stabilisation, Feet
exercises • Throwing exercises • Basic fitness exercises, Medicine ball, Swiss ball,
Machine training
Goals: General Fitness and overall conditioning • Mountain Hiking, fartlek • Intensive Circuit training • Spiel, General coordination exercises • Stretching, Stabilisation • Feet exercises, basic exercises, Medicine ball,
Swiss ball, Machine training • Throwing exercises
Goals: General Fitness and overall conditioning • Stretching • Stabilisation • Throwing exercises • Training antagonists
Goals: Individual general Fitness and overall conditioning • Stretching • Stabilisation • Training antagonists
Goals: Individual general Fitness and overall conditioning • Stretching • Stabilisation • Training antagonists
Regeneration • Sauna • Massage, Physiotherapy
• Sauna • Massage, Physiotherapy
• Sauna • Massage, Physiotherapy
• Sauna • Massage, Physiotherapy
• Sauna • Massage, Physiotherapy
Competitions --- --- --- 0-1 / Wk., Training competitions 0-2 /Wk., Main competitions, Peak performance
T-Camps ..- … … … …
1-2 /Wk. 2-3 /Wk. 3 /Wk. 2-3 /Wk.
2-3 /Wk.
2 /Wk.
4 /Wk.
2 /Wk.
2-3 /Wk. 2 /Wk.
2 /Wk.
1-2 /Wk. 2 /Wk. 2 /Wk. 1-2 /Wk. 1-2 /Wk.
1 /Wk.
2 /Wk. 0-1 /Wk. 1 /Wk.
1-2 /Wk.
1-2 /Wk.
1-2 /Wk.
2 /Wk. 1-2/Wk. 0-1/Wk.
2 /Wk. 1 /Wk. 1-2 /Wk.
„Traditional“ periodization planning
„Traditional“ Planning: „Continuous transfer“
All training content is trained most of the year.
Means and Methods are accentuated following a path from „general“ to „specific“ and „competition“. Overall volume is starting high and being decreased with growing intensity, while specific training is growing continuously. There can be a cease of technical training in the first weeks, allowing to „forget“ the old stereotype. This can be enforced by special measures like using technical training on the wrong side more than on the „normal“ side, imitating other athletes, deliberate faults… Meanwhile you can work on improved general and special strength qualities to be ready for a real new technical level.
Block Periodization (ISSURIN)
The Block periodisation concept was designed to better cope with the training reality where overlapping training effects, fatigue and injuries from training overload were common problems. The recommendation is to split the macrocycle into three mesocycles:
„Accumulation“: Building up a massive general base of fundamental performance prerequisites, e.g. maximum strength, aerobic endurance, alactic endurance, connective tissue strength, flexibility and agility etc. „Transmutation“: Transforming this basement into semi specific building blocks of the event, e.g. special reactive strength, specific performance factor qualities. „Realization“: Using the progress from I and II for a concentrated training of the complex competition model without being harmed by too much load = fatigue.
ISSURIN: Training effectsTypen Definition Beispiele
Acute E. Body state changes while working Heart Rate; Lactate build up; strength reduction during exercise caused by Ermüdung etc.
Immediate E. Change of state of organism after a training unit or after a training day
Rise of resting pulse, urea and/or CPK in blood; change of grip strength, Jump-And-Reach, etc.
Cumulative E. Change of body state and level technical/motoric qualities after a series of training units
Max. oxygen intake and/or rise of anaerobe threshold; gain of strength, endurance etc., gain of top result
Retarded E. Change of body state and level technical/motoric qualities after some time with a specific training program
Rise of explosive strength two weeks after stopping a highly concentrated explosive strength program
Residual E. Change of body state and level technical/motoric qualities after considerable time with a specific training program
Raised level of explosive strength up to four weeks after stopping a highly concentrated explosive strength program
ISSURIN: „Residual effects“: Training effects don’t disappear after training blocks
Motoric property Duration of Residual effect, days
Physiological background
Aerobic endurance
30 +/- 5 more aerobic enzymes, number of mitochondria, capillares, capacity of hemoglobine, higher rate of fat metabolism
Maximum strength
18 +/- 4 Improved neuronal mechanisms, Buffering capacity and glycogen storage, improved lactate accumulation
Anaerobic glykolytic endurance
15 +/- 5 Buffering capacity and glycogen storage, improved level of anaerobic snzymes, improved lactate accumulation
Strength endurance
15+/- 5 muscle hypertrophy especially in slow twitch fibers, improved aerobic/anaerobic enzyme level, better blood circulation and lactic tolerance
Maximum speed (alactic)
5 +/- 3 Improved neuromuscular interaction and movement control, phospho-creatin
Example for „block training periodization“: „Buildup oriented - Retarded transfer“
Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov20192018
AccumulationTransmutationRealization
01.-03
.03. EC
Indoor
s Glas
gow
09.-11
.08. Eu
ropean
Team Cham
pionsh
ips
National
Champio
nships
28.09.
-06.10
. WC Doha
The Bondartchuk System: Transfer of training in sport
„Immediate Transfer“
Development cycle (Build up form), Conservation cycle (maintain form), Regeneration cycle (Regeneration).
Bondarchuk: Form development cycle
Morning Afternoon8 x 5kg Hammerthrows 8 x 7.26kg Hammerthrows8 x 8.2kg Hammerthrows 8 x 10kg HammerthrowsSide clean – 2 x 5 per side @ 50kg Turn and release – 2 x 14 x 14kg
Medicine ball throws (down) – 2 x 6 @ 7kg Snatch – 2x5 @ 70kg, 1x5 @ 80kgSit-up Medicine ball throws – 2 x 6 @ 7kg 1/2 Front squat – 3 x 5 @ 120kgOne leg vertical jumps – 2 x 4 each leg Sit-ups – 3 x 8 @ 20kgSide Bends – 2 x 8 @ 10kg Good mornings – 3 x 5 @ 50kg
Bondarchuk: Form conservation cycle
Morning Afternoon10 x 6kg Hammer throws 8 x 7.26kg Hammer throwsShot throwing bw – 2 x 8 with 7.25kg Shot 8 x 10kg Hammer throwsRussian twists – 2 x 10 @ 20kg Turn and release – 2 x 14 x 14kgJack knifes – 2 x 10 Snatch – 2 x 5 @ 70kg, 1 x 5 @ 80kgSupermans – 2 x 8 1/2 Front squat – 3 x 5 @ 120kgVertikalsprünge mit Dumbells – 2 x 8 @ 20kg Sit Ups – 3 x 8 @ 20kg
Good mornings – 3 x 5 @ 50kg
Main periodization cycles with Anatoly Bondarchuk
The length and the content of these cycles are very individual!
Multiple Peaks per year are possible (up to 7/8) The prolonged time in peak performance state is leading to a faster longtime development of form. Coach and athlete are learning which content and structure allow for the most effective growth of performance (transfer of training) and try to shape future cycles accordingly. This system is not varying volume volume and intensity to develop adaptation and performance progress, but is aiming on a variation of training content and training structure to successfully improve performance. This learning process may take more time !
ConclusionThe new IAAF ranking system makes it especially hard for younger athletes ranked around and below the target number to plan farsighted and wisely, because they are constantly under pressure to score. There is not enough time for a thorough build up. There must be an order in your training concept to ensure the development of performance by your choice of content. You must decide, how much basic and semi specific work your athlete still needs to improve his performance prerequisites.
The main deciding factor for planning training must be the responsiveness of your athlete to the training methods you think are important. If you are still far from the world class, the traditional system or the block training system may be a good choice to make sure your general and specific performance prerequisites are improving.
If you have a world class athlete already, you may pick the best elements of all three models, using mostly the traditional model with some accentuation.