issurin block periodization publication
DESCRIPTION
This book by one of the world's leading authorities on Block Periodization will show you how to use this system to get stronger than you ever thought possible and set up a workout schedule that will keep you getting stronger for years to come.TRANSCRIPT
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October 15.2010
Rowing Coaches’ Clinic
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Block Periodization:Scientific Concept and
Implementation
Vladimir B. Issurin, Ph.D., Professor
Israel
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Plan•Traditional theory –criticism and restrictions
•Alternative approach: basics and outcomes
•Biological background and conclusions
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Traditional theory –scope and criticism
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Classic version of annual periodization (Matveyev,1964 et al.)
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Annual performance trendsof great athletes
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9293949596979899
100101102
1 11Feb Mar Apr May Jun Jul Aug Sep
Long jump
Running
Source: Suslov, 2003
Marion Jones:Performance trend
in season 1998
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National Selection
Domestic trials
World Cup Series1st 2nd 3rd
10 11 12 1 2 3 4 5 6 7 8 9
Main Competitions
International Competitions
NationalCompetitions
Tests & SmallCompetitions
Months
Weeks
Winter Cup
National Ch-p
4
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
National Cup
ContinentalChampionship
World Championship
Typical multi-peak preparation of high -performance canoe-
kayak paddlers
Peak-performances
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VO2max
Preparation period
Competition period
100%
90%
80%
Muscle mass
AnT
Traditional Model – Typical Changes
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Multi-targeted “mixed” training –sad outcomes:
Excessive workloads,
Accumulated fatigue,
High stress indices,
Conflicting physiological responses,
High risk of overtraining
“Mixed training produces mixed results” Stegeman,1981
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Question
•Should many abilities be trained at the same time?
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Facts:•Simultaneousdevelopment of many abilities decreases effectiveness of training
•Body cannot simultaneouslyadapt to many training stimuli
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Past and Present in High-Performance Rowing
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General volumes of annual preparation
800 900 1000 1100 1200 1300
Swimming
Kayaking
Rowing
Synchro.Swimming
Volleyball
Wrestling
Fencing
Running-MD
Gymnastics-R
Hours
1991-2000
1980-90
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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 1995-2009
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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
1991-2000
1980-1990
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Past and Present in High-
Performance Training
Past Present
Competitions less more
Total workloads more less
Pharmacology liberal hard limitation
Development mainly mainly
simultaneous consecutive
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Basic limitations of traditional model
Low stimulation producing by “mixed” training
Conflicting physiological responses
Excessive fatigue accumulationInability to take part in many
competitions
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Alternative approach: blocks and stages
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TerminologyTerminology
Block – training cycle of highly
concentrated specialized workloads
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Earliest attempts to implement
Block Periodized Training
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Anatoli Bondarchuk, track and field, hammer
throwing
Block Periodized system that includes: developmental mesocycle, competitive mesocycle, restoration mesocycle; duration of training stage –9-10 weeks
Preparation outcomes - gold-, silver-, and bronze-medals attained at the 1988 and 1992 Olympic Games
Publication: Bondarchuk, 1986,1988
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Gennadi Touretski, swimming
Block Periodized system that includes: general, specific, and competitive mesocycles; duration of training stage –6-10
weeks
Preparation outcomes – numerous gold medals of Alexander Popov and Michael Klim attained at the Olympic Games and World Championships
Publication: Touretski, 1993, 1998
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Igor KoshkinSwimming
Block Periodized system that includes: speed/technique, strength, aerobic conditioning, taper and competition, restoration; duration of training stage –10 weeks
Preparation outcomes – three gold medals of Vladimir Salnikov; numerous medals attained by other swimmers in European and World Championships
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Adopted from Gullstrand, 2001
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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
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The principal methodic demands to BP training were almost identical:
1) mesocycles-blocks where focused on minimal number of targets;
2) the total number of proposed blocks is relatively small;
3) the single mesocycle-block’s duration ranges within two-fore weeks;
4) joining of single mesocycles forms training stage;
5) a number of training stages forms annual cycle
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TTSimultaneousdevelopment 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 residualtraining effect
Block Periodizationvs. Traditional Theory
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Basic principles of BP
•High concentration of the training workloads
•Minimal number of abilities-targets within single block
•Consecutive development of many abilities
•Compilation and use of specialized mesocycles-blocks
Important
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The cornerstones of Block Periodization
• high training loads’ concentration
• residual training effects
• consecutive development
• training blocks taxonomy
• peaking
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High training loads’ concentration
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Facts:In qualified athletes highly concentrated training loads only provide sufficient training stimuli
In elite athletes 60-70% of total training time is devoted to minimal number of targeted abilities
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Typical gain and improvement rate of the maximal strength
0
2
4
6
8
10
12
2 3 4.5 6 9 12 16 20
Weeks
Gai
n of
max
imal
stre
ngth
,% Gain
Improvement rate
Optimal duration
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Residual training effects
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Prof. James Counsilman –great coach and scientist
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Terminology
Residual training effect:- retention of changes in the body state and motor abilities after the cessation of training beyond certain time period
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Force decrease after strength training cessation
Largeforce decrease
Smallforce decrease
100%
80%
90%
2 4 6 8 10 12
WeeksAdapted from Mujika & Padilla, 2000
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VO2maxdecrease after endurance training cessation
40
45
50
55
60
65
0 2 4 6 8 10 12
Weeks of detraining
highly trained
recently trained
Decrease 4-5%
Decrease 5-8%
Adapted from Allen a.o.,1989; Coyle a.o.,1985; Pivarnik, 1986; Wibom a.o.,1992
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Residual training effects
0 10 20 30 40
Alactic ability
Strength endurance
Anaerobic endurance
Maximal strength
Aerobic endurance
Days number
Maximal speed
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Consecutive development
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Basic abilities Sport-specific abilities
Tapering
CompetitionBlocks-mesocycles
Training stage
Sequencing of training targets
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Trainingblocks
taxonomy
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Type
Accumulation
Basic motor and technical abilities: aerobic endurance,
muscular strength,
basic coordination…
Taxonomy of blocks-mesocycles
Abilities-Targets
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Type
Transmutation
Specific motor and technical abilities:
anaerobic endurance,
strength specific endurance,
proper technique…
Taxonomy of blocks-mesocycles
Abilities-Targets
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Type
Realization
Tapering:full restoration,
maximal speed and quickness, event specific readiness
Taxonomy of blocks-mesocycles
Abilities-Targets
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Peaking
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TerminologyTerminology
Peaking- obtaining the best athletic
conditions at a particular moment
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Accumulation Transmutation Realization
Residuals
CompetitionBlocks-mesocycles
Superposition of Residual
Training Effects – Timing
12-30 days12-25 days
8-14 days
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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
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WCh.Poland18-20.8World Cup
Baniolis29-31.5
World CupLinz
26-28.6
VO2max
WCh-23-
23-26.7
Europe Ch-p
Belarus
18-20.9
מבחן ארצי
24-25.4
אירופה
Concept
26-27.2
אביב-תלאירופה
26.6-10.7
10 11 12 1 2 3 4 5 6 7 8 9
1 12 19 4 5 6 7 23 30 10 11 12 13 4 15 16 17 18 19 20 21 1 23 24 25 26 27 28 29 30 31 32 33 24 31 36 37 38 39 40 41 42 43 44 45 16 47 48 49 50 51 525 26 2 9 16 7 14 21 28 11 18 25 1 8 15 22 8 15 22 29 5 14 21 28 3 10 17 7 14 21 28 5 12 19 26 2 9 23 30 6 13 20 27
Maccabia
12-14.7
2X 2000
28.2
Concept
30.1
Annual Training Plan 2009Rowing
Main Competitions
International Competitions
NationalCompetitions
Tests & SmallCompetitions
MedicalCheck-Ups
Competition
TransmutationMesocycle
AccumulationMesocycle
Active Rest
Taper
Months
Sundays
Stages
Version from 24.10.2008
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One more example of the BP training implemented
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The 2006/2007 season was scheduled for macrocycle Traditional model 20-week (October-March) and Two ATR until the World Championship in Duisburg in August. It was the first time in the Spanish canoeing executing a program with ATR and I had serious problems to convince the technical direction and management of sport to
achieve the macrocycle ATR. The results in Duisburg 2007 were not spectacular but I used to learn a lot about the Block Periodization and convince my Head coaches to program in the 2007/2008 season five ATR until the OlympicGames.
Carlos Perez and Saul Craviotto had no qualification for the Olympic Games and we had to get it in the European Championship in Milan. They had not ever done K-2 until
January 2008. In May they were 2º place in Europe Championship in Milan and in August were Olympic Champions. The Block Periodization had been helpful, two peaks so high in so short time.
Jesus G. PallaresNational Canoeing Coach
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Saul Craviotto and Carlos Perez (ESP) -Olympic Champions
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Biological background of
Block Periodization
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Claude Bernard
Walter Cannon
Classic theory of
homeostasis – maintaining the constancy
of body’s internal milieu
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Homeostatic regulation is a predominant mechanism for developing basic sport abilities like cardiorespiratory fitness, general neuro-muscular coordination, and morphological and organic adjustment of the musculoskeletal system. Therefore, homeostatic regulation serves as a dominant mechanism of adaptation to training in the early stages of long-term athletic preparation and for developing of basic motor and technical abilities in high-performance athletes.
In terms of BP these cycles are specified as accumulation mesocycle-blocks.
Homeostasis
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HansSelye
Classic theory of
mechanisms of stress and
general adaptation
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" Another major pathway involved in the stress mechanism is carried through the catecholamines liberated under the influence of an acetylcholine discharge, at autonomic nerve endings and in the adrenal medulla”
The Nature of Stressby Hans Selye
Stress adaptation
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The strong training stimuli elicited by workloads of high intensity mobilize the athlete’s energy resources in amounts that exceed the metabolic level necessary for homeostatic response. These increased demands trigger off profound endocrine responses, i.e., the secretion of stress hormones . Thus, highly intensive anaerobic glycolitic exercises produce a pronounced catecholamine response (Viru, 1985,1995), and the rapid secretion of cortisol, corticotropin and β –endorphin (Lehman, Keul,1981 ) .
In terms of BP this training specified as transmutation mesocycle-blocks.
Stress adaptation
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Preparation that entails the use of both types of t raining concurrently demands energy needs that surpassing the limits of homeostatic regulation. Corresponding ly, stress reactions become stronger. This more straine d metabolic and hormonal body environment suppresseshomeostatic responses and has a deleterious effect on workloads intended to develop basic athletic abilit ies. Such conflicting responses, which are typical of mi xed training among high-performance athletes, lead to a decline in general aerobic abilities, a reduction in muscle strength and cases of overtraining.
BP model allows to avoid such conflicting physiolog ical responses and exploits the most appropriate mode of biological adaptation.
Interaction of homeostasis and stress reactions
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How to accomplish these knowledge?
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What people are saying ?
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I use this opportunity to express my appreciation of methodological recommendations of Prof. Issurin that have assisted me greatly in my work. Prof. Issurin belongs to category of scientists, who know and understand the needs of coaches and his work has expanded our knowledge and enriched our coaching abilities allowing us to strive and reach
better results.
Oreste PerriTwo-time world champion, personal coach of a number of Olympic and World champions. Head coach of
Italian canoe-kayak national team.
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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
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It is quite easy for me to judge the Block Periodization System. Having been coached by Gennady Touretski I have never needed nor used any another system. Therefore, I highly recommend this book to every athlete, who would agree that better understanding can elicit better performance.
Alexander Popov Five-time Olympic champion, many times world and European champion ,Russia
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Conclusions1.Block Periodization as an alternative
training approach is worthy for learning and implementation in the preparation of high-performance swimmers
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2.Basics of Block Periodization are formed by general principles of BP (1), taxonomy of mesocycles-blocks (2), and guidelines for compiling annual cycle (3)
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3.Biological Background of Block Periodization is closely connected with two fundamental contributors of human adaptation: - classic theory of homeostasis, and - mechanisms of stress adaptation
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Thank you for your attention
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Vladimir B. Issurin, Ph.D., Professor
Israel
Gennadi TouretskiPersonal coach of many-time world and Olympic champions Alexander
Popov (RUS) and Michael Klim (AUS)
My familiarity with the study outcomes of Vladimir Issurin cover a long period of cooperation and friendship. I believe the Block
Periodization will assist anyone who is searching for new sources of information on how to improve training and obtain higher
achievements.