Pre-competitive microcycle

This type of microcycle forms the content of the realization mesocycle (see 4.2.2) and should therefore satisfy the following demands:

a) It uses sport-specific exercises and tasks, which simulate forthcoming competitive activity; it attains mental readiness and toughness;

b) It develops maximal speed (power) abilities and sport-specific quickness; c) If offers full restoration after highly fatiguing workloads in the preceding

transmutation mesocycle.

One more demand relates to mental readiness for forthcoming competition; its importance increases as the competition approaches, although mental preparation is incorporated into the training process at earlier stages as well.

Because the pre-competitive microcycle is part of the realization mesocycle, also called the taper, its methodological clarification and interpretation is quite different. Basically it is intended to reduce the total workloads but the proposed ways of attaining this goal are varied. It is generally believed that total training volume should be decreased, however, many contradictions can be found regarding workout duration and frequency for the partial volume pertaining to highly intensive exercises (Kubukeli et al., 2002). The Block Periodization concept makes it possible to propose certain general approaches that can assist in designing the pre-competitive microcycle in several sports (Table 6.5).

Table 6.5.

The major characteristics and particularities of pre-competitive microcycles Major

characteristics

Particularities Comments

Workload volume Substantially reduced This creates conditions for full recovery

Total volume of intensive exercises

Substantially reduced as compared with previous mesocycle

Total volume of these drills decreases to facilitate recovery but the quality increases

Contribution of maximal speed (power) exercises

Substantially increased Well rested athletes respond better to maximal speed drills; training residuals of maximal speed training are the shortest. Contribution of

sport-specific simulative tasks

Substantially increased These simulative tasks allow better adaptation to expected competitive stressors

Workout frequency Usually similar to previous mesocycle

Subdivision of entire work into several portions allows an increase in workout quality Organization Rational combination of

group, individual and mixed workouts

This should be done with respect to sport-specificity and athlete individuality

recovery; increased volume of restoration

exercises/workouts

time and desire to perform restoration exercises

Reduction of workload volume is a principal condition for full restoration, to obtain and then exploit the athletes' state of supercompensation. In other words, to reduce the workload level here is of primary importance; how we do it is based on different circumstances. The main contributors to the desired workload decrease are (1) a reduction in total training volume and (2) a reduction in partial volume of

intensive exercises. The proportions are sport-specific and individually dependent, but the output is always similar – restoration and improvement of the athlete's general state. This improved state forms the background for the successful employment of two groups of exercises:

- maximal speed drills (remember that their effect depends on reactivity of the central nervous system and the availability of energy resources), and

- sport-specific tasks simulating forthcoming techno-tactical competitive situations (well restored athletes can better approach model competitive regimes and adjust to expected stressors).

Workout frequency, as a component of the microcycle design, is neither simple nor unequivocal. On the one hand reduced frequency can be considered an instrument to decrease total workloads and to find more time for restoration.

However, on the other hand, the division of daily workloads into two portions makes it possible to increase the quality of highly intensive exercises. Moreover, additional free time, particularly in the conditions of a pre-competitive training camp, can be a serious disadvantage to a daily program. Thus, the preferred solution is to maintain the usual daily schedule for these athletes. In qualified athletes, particularly during the pre-competitive training camp, this means performing eight-ten workouts per week.

The forms of workout organization in the pre-competitive microcycle are strongly dependent on the specificity of the sport and individual particularities of the athletes. Of course, in team sports and team events such as rhythmic gymnastics or crew disciplines in rowing and canoeing, group workouts are absolutely dominant. Nevertheless, the general tendency is to a relative increase in individual workouts, where athletes can better concentrate on personal technical details, feelings, responses and proper ways of self-regulation. Moreover, proper contact with the coach in charge affects athletes' self-confidence.

The restoration workouts definitely contribute more to this training plan than in other microcycles. This is explained, first of all, by the importance of the

restoration process in the entire taper program and in attaining a supercompensation state for the competition period. In addition, because the time budget is more liberal in the pre-competitive microcycle, there is better exploitation of restoration workouts and exercises as tools to increase the quality of the most important sport-specific sessions.

Special attention should be given to the proper timing of workouts with regard to the expected schedule of competitions. In general, the daily biological rhythmus should be adjusted to the schedule of the forthcoming competition, i.e., the most important workouts should be planned for the time of competitive peak-performances.

Example. The program of canoe-kayak and rowing regattas at the Olympic

Games is scheduled exclusively for the morning hours. This is in contrast to the program of world and continental championships in which races are held both in

the morning and the afternoon hours. Consequently, pre-Olympic preparation of world-class rowers and paddlers is planned in keeping with the expected time of maximal efforts. This is particularly typical of pre-competitive microcycles, where athletes perform simulative exercises exactly at the time of forthcoming events.

The general chart of the pre-competitive microcycle presented here was compiled for training camp conditions and for expected competitive peak- performance times in the morning hours (Figure 6.7).

Insert Figure 6.7 about here

It is worth noting the particular role of strength exercises in the designing of pre-competitive microcycles. On the one hand many athletes report that high- resistance exercises prior to competitions negatively affect fine technical skills and their number should be diminished or even excluded. This stance is especially typical among swimmers (Platonov, Fesenko, 1990) but also appears among volleyball and tennis players. On the other hand the use of sport-specific exercises for maximal or/and explosive strength allows athletes to maintain the technical force component at the desired level (Bompa, Carrera, 2003). Moreover, proper exercises for muscular hypertrophy prevent uncontrolled reduction of muscle mass induced by stress hormones prior to and during competition.

6.1.7. How to compile a microcycle.

The Block Periodization approach entails several particular considerations concerning microcycle compilation. These relate to the function and importance of key-workouts, namely: determination and compilation of key-workouts, facilitation of workload performance in key-workouts, monitoring the training etc. The restoration process also takes on greater importance because of the preparation involved for highly concentrated workloads and restoration after their performance. In general, the entire process of microcycle compilation can be presented in a sequence of specific

operations (Table 6.6). Table 6.6

The sequence of operations for compiling the training microcycle.

N Operation Remarks

1 Determination of dominant and secondary training modalities

This should be based on the annual plan and specificity of the current mesocycle 2 Determination, placement and

compilation of key-workouts

These workouts should provide the main developing impact of training

3 Determination of restoration workouts

and restoration “windows” These measures facilitate performance of key-workouts and prevent excessive fatigue accumulation

4 Determination, placement and compilation of other developing and supporting workouts

Workload interaction deserves special attention; preceding workouts affect sensitivity to subsequent workloads 5 Selection of appropriate means for Targeted abilities and functions are the

training monitoring and follow-up focus of monitoring

6 Planning special events This can involve a psychologist, physician, etc. or a special meeting, etc. In addition to the above algorithm a number of general rules can be proposed to facilitate the process of microcycle training design.

The first rule – priority of key-workouts. The content and training modality of the key-workouts determine the main affect and direction of the whole microcycle. Thus, when the targeted abilities of a microcycle are clearly defined, the process of training design should start by compiling the key-workouts.

The second rule – arrangement of key-workouts. When compiling the sessions adjacent to key-workouts, their interaction should be taken into account: the preceding workout affects the athlete's sensitivity to developing workloads; the subsequent session determines fatigue accumulation and the restoration process.

The third rule – sharing restoration means. The restoration means, i.e., restoration workouts, restoration exercises (low intensity aerobic exercises, stretching, relaxation, shaking, breathing exercises), and restoration procedures (massage, sauna, hydro- and physiotherapy, mental training) form an indispensable component of training design. These means should be thoroughly planned in the framework of each microcycle.

The fourth rule - workload initiation and peaking. Usually a day-off decreases athletes' readiness for high workloads. Thus, the first session of the microcylcle should not be a key-workout. The number and placement of the key-workouts determine the peak location and their number in the microcycle, i.e., one-peak, two- peak and three-peak design.

The fifth rule - training monitoring. The data from key-workout performance provide the best indication of the athletes’ current state: current achievements, technical variables being performed at the required level, athletes' responses, i.e., heart rate, blood lactate concentration, rate perceived exertion, etc.

6.2. Mesocycles

The Block Periodization concept proposes three types of mesocycle (Table 4.7). As elucidated in Chapter 4, their general assessment and interpretation differ considerably from traditional training theory. Indeed, mesocycle-blocks form the essence of the alternative approach. They encompass both the extensive experience of prominent coaches in different sports and new concepts that elucidate modern training (4.2.1). Thus, accumulation, transmutation and realization mesocycles will be

considered in light of Block Periodization.