Basic part of workout

The basic part of workout is sometimes called the “loading phase” because it concentrates all the real workloads planned for the session. Thus, the desired acute responses should be obtained here from the athletes as a result of properly selected and correctly performed exercises and tasks. These responses can be characterized by objective indicators of the cardiovascular system (Heart Rate), metabolic state (blood lactate), emotional tension (Galvanic Skin Response), performance estimates (speed, performance time, movement rate etc.), and subjective signs of effort and/or fatigue (Rate of Perceived Exertion etc.). Each of these indicators can reflect the general tendency: attainment and maintenance of the highest level for this session load. The basic part is the longest one in the workout and usually lasts about 60-90 min. Of course, during this time interval the load level should be altered properly.

Depending on sport specificity, the basic part of the 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 ball games). Since a long time prominent coaches in different sports 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.

Example. A few decades ago the great track and field coach Arthur Lydiard

offered a number of weekly programs for different running disciplines and ages (Lydiard & Gilmour, 2000). These programs offered only one exercise in each single workout. Obviously, a workout program for runners does not contain only one exercise; what Lydiard did was to pinpoint only the most important drill. Similarly, typical weekly training reports of great running stars display one exercise in each workout which means that the athletes report only on drills of primary importance (Noakes, 1991)

From the viewpoint of block training, the emphasis on key-function drills is very characteristic. Following the principle of training workload concentration (4.2.2) the accentuation of a specially selected exercise is logical and desirable. Following the principle of a minimal number of ability-targets, usually one selected exercise or task should be particularly accentuated. Similarly to the definition of the key-workout, this main meaningful element of workout is termed the key-exercise. In several sports like ball games 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 and particularities of key-exercises (tasks) are presented in Table 5.9.

Table 5.9

The major characteristics and particularities of key-exercises (tasks) in a workout Major

characteristics

Particularities Comments

Target Corresponds to the main target of a given workout

Usually only one key-exercise (task) should be selected Motivation It requires maximal self-

support of the coach to generate the desired mental concentration

Timing The best “prime-time” is assigned, when athletes are in the most favorable conditions

High athlete sensitivity allows them to better respond to the workload

Organization Performance details like

interaction of partners, equipment, access to information etc. should be properly provided

Meaningful details (leading, drafting, game scenario etc.) strongly determine the acute effect of the key-exercise (task) Monitoring The most relevant performance

variables are registering by the coach or his/her assistant

It’s important to provide each athlete with relevant exercise- specific information

This coaching concept of key-exercise can be illustrated by the outcomes of a case study conducted during the individual preparation of Gal Friedman, gold medal winner in the sailing regatta at the Athens Olympic Games (Figure 5.2).

Insert Figure 5.2 about here

Case study. Gal Friedman, a world-leading windsurfer, substantially reformed the

traditional training approach was based mostly on extensive long-duration workouts at sea. He initiated highly intensive interval workouts, where high efforts were produced by forceful pumping movements, with the athlete producing propulsion by frequent flaps of the sail. The typical key-exercise performed by Gal was: 6 repetitions of speedy performance for 1.5 minutes with 1.5 min intervals of low intensity movement (Figure 5.2). The velocity regime of each performance was controlled, and an HR monitor was used to evaluate the athlete’s response. The graph displays repetitive HR peaks at the 178 level with subsequent reduction to 110 b/min, while his personal HR maximum was 198. Therefore, the planned key-exercise was executed at 90% of personal HR upper limit; this load level was definitely the highest in the entire workout (Yanilov-Eden,2005)

Selection of the key-exercise is of primary importance in compiling a workout and offers a professional challenge for coaches. Despite the illusory simplicity of this operation many mistakes have been made in routine work, even by experienced coaches.

Example. A national coaching seminar attended by representatives that had

earned many Olympic, World and continental medals, participants were asked to compile a typical workout to develop certain motor abilities. Of the great variety of answers received, more than 50% were incorrect. Even experienced coaches confused exercises for maximal speed and speed endurance (anaerobic glycolitic capacity); exercises for aerobic endurance and aerobic power, etc. Apparently, it was time to refresh this basic knowledge.

It is obvious that describing typical key-exercises for use in any sport is an unrealistic task. Nevertheless, it is possible to characterize the most typical training regimes of key-exercises to develop major motor abilities (Table 5.10).

Table 5.10

The characteristics of key-exercises for developing major motor abilities (based on Fox & Mathews,1981; Viru, 1995; author's modification). Target-ability Work interval Work/rest ratio Intensity Number of repetitions Number of series Blood lactate, HR Maximal speed 7-15s 1: 10 Maximal 5-8 2-5 - Anaerobic glycolitic power 30-50s 1: (4-5) Submaximal 4-6 2-4 > 8 > 180 Anaerobic glycolitic endurance 1-1.5

min 1:3 High 8-12 1-3 Maximal> 8

> 180 Aerobic

power 1-2 min 1: (1-0.5) Intermediate 5-8 1-3 4-8160-180 Aerobic

endurance 1-8 min 1: 0.3 Medium 4-16 1-3 2.5-4 (5)140-160 Restoration, fat oxidation 20-90 min - Low 1-3 - 1-2.5 100-140 Of course, the format of this chapter and present section does not allow a thorough consideration of the above schematic description of key-exercises.

Moreover, very important strength exercises for many sports are not touched up here at all. For these, many other sources in the literature can be recommended.

Nevertheless, the general rules highlighted here, irrespective of sport, can assist coaches in compiling their own version of key-exercises and workouts as a whole.