training programs - lesson 13 Flashcards
what is peaking?
= a temporary training state which allows the athlete to perform at their optimal level
- final outcome of a taper + result of a well thought out annual plan
- easier in sports where peak is once or twice a year
- harder when performing weekly
“the zone”
what are the physiological characteristics of peaking?
- injury free
- the improved rate of recovery
- optimal cardiovascular, muscular, and energy systems
- responds automatically to demands
what are the psychological characteristics of peaking?
- increased self-confidence
- ignores irrelevant cues
- mentally relaxed while still alert
what are the tactical and technical characteristics of peaking?
- ideal technical efficiency
- tactically prepared
define tapering
= strategy of reducing volume and increasing or maintaining intensity in order to allow full recovery prior to competition
how does tapering benefit physically?
- allows repair to tissue damaged during training + refuelling energy stores
describe tapering
- used to facilitate peaking at the most important times
- done after block of hard training or leading into major comp
- decrease over-training
- 4-28 days long
- sprinter = shorter time
- marathon runner = longer taper
what is the 1st strategy to taper?
reduce training volume + maintain or increase training intensity to a level greater than or equal to comp activity
what is the 2nd strategy to taper?
increase the use of recovery techniques between sessions to improve the quality of recovery
what is the 3rd strategy to taper
monitoring diet to ensure the athlete has adequate glycogen stores
what is the 4th strategy to taper
individualize the program to ensure athletes’ needs are met
what is maintenance
- during comp phase
- ensures no burnout
= reduce volume and increasing or maintaining intensity of training
