Lecture 7

Question 1

Why do you need a training program according to Tudor Bompa?

Answer 1

The main objective is to ensure physical and psychological “peaking” for the main competition of the year.

Question 2

Why can an annual training program be different for team athletes?

Answer 2

Hard to individualize the training plan.

Question 3

List 5 advantages of an annual training plan.

Answer 3

1) Avoids total off-season “de-conditioning”.
2) Avoids pre-season “crash training”.
3) Avoids overuse injury.
4) Allows for tapering and peaking during the in-season.
5) Allows for season-to-season improvement.

Question 4

What is the annual training plan split into? Why can’t you have the same plan for different sports?

Answer 4

Off-season, Pre-season and In season: cant have the same plan due to intra and inter sport variations.

Question 5

Describe each season part of the annual training plan.

Answer 5

Off-season: recovery, building, and preparation phase- physical and mental break.

Pre-season: bridge between off and in seasons. General fitness to game conditioning.

In season: competitive season- maintain fitness- focus on rest and recovery, skill development, rehab if needed.

Question 6

Why is it hard to win a championship two years in a row?

Answer 6

The further a team goes in the playoffs the shorter their off-season is. Therefore, there is less time to recover and get back into shape. Players usually burn out.

Question 7

What is Tapering?

Answer 7

Practice of reducing training load prior to a competition. Don’t want players to be in really bad shape in really important games.

Question 8

What is the optimal tapering time? Does intensity change?

Answer 8

Cut back training about 2 wks before event. Intensity should be the same but training should be cut back by 50% either through frequency or duration.

Question 9

List some reasons why tapering is benefical?

Answer 9

• Damaged tissues can get repaired.
• Less fatigued
• Energy reserves replenished.
• Contractile protein function is enhanced.

Question 10

What is periodization?

Answer 10

The practice of varying the training program at regular time intervals in an attempt to bring about optimal gains in strength, power, motor performance and muscle hypertrophy. Training is divided into discrete time blocks.

Question 11

Name some perceived advantages of periodization.

Answer 11

• Improves adherence to training regimen.
• Helps in avoiding plateaus.
• Prevents overtraining.
• Allows for costant progression.

Question 12

Why is the first reason why periodisation is seen as beneficial.

Answer 12

There is repeating patterns of overload and underload that allow systems to rest and manage both the resistance and exhaustion phases of the SAS. Allows for maximized adaptations.

Question 13

When do you want to underload in a periodisation plan?

Answer 13

When you want performance to increase, specifically at competitions etc.

Question 14

How long should each recovery period last? What is the benefit of underload?

Answer 14

Each period should last for 2 weeks.

Underload is important for recovery from chronic fatigue, muscle damage, glycogen depletion, inflammation etc.

Question 15

Who is most likely to follow a random non-periodized program?

Answer 15

Non athletes who may tend to workout in bursts - “weekend warriors”. This can be suitable for typically healthy individuals.

Question 16

Is sporadic exercise bad?

Answer 16

Not good for athletes but may decrease all cause, CVD and cancer mortality risks. Better than nothing.

Question 17

What are some advantages and disadvantages of non-periodized constant training (training load does not change)?

Answer 17

A: 
- Achieve recommended activity levels. 
- Maintain fitness
D: 
- bad for suitable athletes. 
- difficult to progress performance. 
- increase risk of overuse injury.

Question 18

Describe the linear periodization model. When is it okay to follow?

Answer 18

• Training load increases overtime with no underload.
• Produced maximum gains in the short term.
• There is a maximum training load- otherwise an injury will occur.
• No rest

Only okay to follow on a short term basis.

Question 19

What is the goal of the non-linear periodization model?

Answer 19

Does not continually improve performance but rather peaks performance for the most important competition.

Question 20

What type of periodization is good for short term results? Long term results?

Answer 20

Short Term: linear periodization.

Long Term: non-linear periodization.

Question 21

Describe the big picture.

Answer 21

Need an annual plan with off, pre and in season periods. Tapering should be done before any major competitions.

Question 22

Distinguish the terms microcycle, mesocycle, and macrocycle.

Answer 22

Microcycle - consists of daily training sessions - short duration.

Mesocycle- several microcycles- generally 2 to 6 months.

Macrocycle- many mesocycles - can be 4 years- training for Paralympics.

Question 23

How do you obtain the maximal benefits of periodization?

Answer 23

Additional volume and intensity must be incorporated along with variation of the training program.

Question 24

What type of pattern of periodization made the biggest improvement.

Answer 24

When there are daily changes in load oppose to weekly or monthly. You want frequent training adjustments to facilitate strength and power adaptations.