How to compile a workout

Based on all the material mentioned in this chapter, the general approach to the compilation of each single workout seems very comprehensive. Nevertheless, some summation of the relevant information in the form of an algorithm would be

helpful. Experienced coaches, who perform this work almost automatically, will be able to compare their proper approach with the formal prescription; young coaches and athletes should accept the basic standard, which can assist them in developing their own style (Table 5.14).

Table 5.14 General algorithm for how to compile a single workout.

No Operations Remarks

1. Determination of main and additional targets, and load level

Should be done for entire microcycle with respect to each workout and their expected interactions

2. Selection of appropriate organizational form

The expected interactions between the athletes and possible partnership should be taken into account

3. Compilation of key-exercise (key-task)

This includes prescription of all relevant performance details (velocity, movement rate, expected response etc.)

4. Selection of all other exercises All exercises should be checked with regard to their reciprocal compatibility

5. Selection of appropriate warm- up and cooling down versions

Both warm-up and cooling down can be modified according to workout specific demands

6. Inspection of available equipment and workout conditions

Monitoring means, training machines, accessories and as far as possible weather conditions should be inspected

Perhaps it is not necessary to prepare a full description of each workout including all the details mentioned in the table, but they should be taken into account in any case. It is most highly recommended to familiarize the athletes with the upcoming workout plan. World famous coach and sport scientist James Counsilman (1968) used to write the workout content on a large blackboard in front of the

swimming pool. It was his contention that this definitely raises motivation and affects consciousness to perform heavy workloads. In general, coaches should be ready to explain to curious athletes why they selected certain combination of exercises and not others.

Summary

Workouts often seem to be a trivial and simple component of the training system that need no special consideration or elucidation. In fact, the Block Periodization approach emphasizes several aspects of workout compilation which were ignored or insufficiently considered previously. Thus, for example, the proposed aim-load related

classification offers a distinction among three different workout types: development, which provides the major training stimuli for progress; retention that is aimed at maintaining several abilities at the level attained; and restoration, which facilitates recovery after the preceding high-load sessions. The proposed five-point scale enables coaches to quantify workouts according load in any sport, where one point indicates the minimal level and five points – extreme workloads. Based on the experience of prominent coaches’ the term “key-workout” was proposed and elucidated. It stresses the most important development workouts, which are focused on the main training directions and help facilitate the key-function.

Warm-up and cooling down are considered indispensable structural elements of a workout. This chapter stressed the role of warm-up in metabolic and technical adjustment, mental readiness and preventing injuries. Similarly, the cooling down was considered from the viewpoint of restoration and injury prevention. The basic part of the workout was described with regard to the main meaningful content element which was termed the key-exercise (or key-task). The methodic, psycho- physiological and organizational aspects of key-exercise are also presented. Guidelines for compiling the workout are given with respect to sequencing and reciprocal compatibility of different exercises. Thus, exercises for maximal speed, explosive strength, acquisition of new technical skills, and drills to improve neural mechanisms of maximal strength (1-3 RM) require appropriate excitatory neural inflow and should therefore be performed when athletes are not fatigued. Exercises for anaerobic glycolitic endurance and maximal oxygen uptake can be fulfilled by moderately fatigued athletes who can still sustain the desired metabolic level. Exercises for strength endurance and aerobic endurance demand sustained efforts despite accumulated fatigue and can therefore be continued till the end of the workout. An important point is that the Block Periodization Concept presupposes minimization of training modalities within a workout: one dominant modality, a second one that is compatible with the main purpose, a third one to improve technique/tactics or provide restoration. Usually 65-70 % of all training time in the development workout should be devoted to one-two specific training modalities. Compatible combinations of different training modalities within single workouts are presented. Special attention was given to one day workout series that can embrace two-six sessions. Factors such as load sequencing, exercise compatibility and possibility of athlete restoration are taken into consideration. In addition there are given the general guidelines of how to compile daily series of workouts and the most typical compatible combinations of two sequenced workouts in a day.

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