Volume before intensity | Periodization |

Écrit par

One of the fundamental principles that underpins the periodization of training is that volume of train­ing is increased before the intensity of training. This principle applies to meso-, macro- , and microcycles alike. Most coaches are familiar with the concept that a foundation of aerobic fitness is established early in the mesocycle or competition season. After this initial period of increasing training volume to build endur­ance, the emphasis of training switches to the devel­opment of speed and anaerobic capacities. It is of­ten observed that this base level of fitness can be reestablished fairly quickly (4-6 weeks) in those swim­mers with an extensive training background. This has implications for older more mature swimmers who are returning after a break from training or competi­tion. However, it is much more efficient for swimmers to maintain a basic fitness program during the off-season.

A reasonable level of fitness can be main­tained on about 30% of the full training volume, i.e., a swimmer who normally undertakes 10 training ses­sions per week, should be able to maintain a base level of fitness for several weeks by just training three times per week. In this case, it is important to maintain some intensity in the work (up to and including threshold level) when volume and duration are reduced.

This principle of volume first, then intensity, also applies to strength and muscular endurance. In a fash­ion similar to that for endurance training, strength programs are often based on an initial period of vol­ume training (lighter weight-many repetitions) before more intensive training (heavier weight-fewer repeti­tions) is undertaken. On this basis, a typical 4-week strength program (e.g., free weights, machine weights, circuits) for endurance athletes takes the form of a 2-week macrocycle of volume training and then a 2-week cycle of intensity training. While some coaches and swimmers place a heavy emphasis on strength training, it is clear that strength alone is not highly correlated with swimming performance. Other factors like muscular power, muscular endurance and muscle elasticity, and of course, swimming technique, should not be overlooked.

In terms of designing microcycles the "volume first, intensity second" principle is also valuable. One ap­proach that we have found to be successful is the use of 3-day microcycles.

The first variant involves two training sessions a day for the first 2 days, followed by a single session on the third day. In some circumstances in swimming, where three training sessions a day are used, the second vari­ation takes the form of three sessions a day for 2 days and then two sessions on the third and final day. In both versions, the first day is largely aerobic in na­ture, with a graduai decrease in volume and increase in intensity as the microcycle proceeds. The emphasis is on increasing speed from day to day, and athletes generally find this easier if the training volume is de­creasing. Many swimmers (and coaches) like to finish each microcycle with a quality or speed session.

Another feature of planning is the relationship be­tween duration and intensity. Generally speaking, the lower the intensity of cycles, the longer the duration, perhaps up to 7 days. For higher intensity work, shorter 2-4 day training cycles are used. Variation of training distance and intensity within cycles is important. Early in the program, microcycles may involve higher intensity training for athletes already fatigued. The thinking is that this approach provides a greater stim­ulus for adaptation. Later on, when the emphasis is on competition-specific speed, it is usually better to un­dertake high-intensity training in a fresh condition in order to facilitate higher speeds.


Plus dans cette catégorie : « Training plan for a season Periodization »

Musique Playlists

b mp3

Gymnastique aquatique

b aquagym2

Bébés nageurs

b bebenageur

Exercices de fitness

b fitness

    DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS DEVELOPMENT OF BASIC AND SPECIAL ENDURANCE IN AGE-GROUP SWIMMERS A RUSSIAN PERSPECTIVE   Multi-year Training (MYT) is necessary to achieve top international level performances in competitive swimming. The ultimate goal of MYT is the optimal development of motor abilities, functional…
  • Abdominaux, musculation & natation
    Abdominaux, musculation & natation Renforcement de la ceinture abdominale ‘’…Il est primordiale pour tout sportif de renforcer sa ceinture abdominale… ‘’ Pour que le corps du nageur se déplace efficacement dans l'eau, il doit coordonner les mouvements de ses bras et de ses jambes.…
  • Muscler le dos : Renforcement musculaire du nageur
    Muscler le dos : Renforcement musculaire du nageur Renforcement musculaire du dos Le grand dorsal et le groupe musculaire des érecteurs du rachis sont les deux principales cibles des exercices pour le dos. Muscle propulseur de l'humérus, le grand dorsal est le principal moteur des membres supérieurs, générateur…
    Swimming : -TOP DRILLS FOR BREASTSTROKE BODY POSITION DRILLS Because drag is an inherent part of the breaststroke, achieving excellent body position is essential in maximizing the forward motion of the stroke. Like freestyle and backstroke, the core is the center of power, but in breaststroke,…
    Swimming : -TOP DRILLS FOR BACKSTROKE BODY POSITION DRILLS Learning to float well on the back is the first step in being comfortable with the backstroke. Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective…
    Swimming : -TOP DRILLS FOR FREESTYLE BODY POSITION DRILLS An efficient freestyle is built on good body position. The way we float in the water is affected by our core tension. For a better freestyle, we must learn to shift weight forward, and achieve a downhill…
    Swimming : -TOP DRILLS FOR BUTTERFLY BODY POSITION DRILLS The best butterfliers combine grace and power in what seems like effortless forward motion. The primary point of technique that these butterfliers share is good body position. While the line of the stroke is characterized by a…
  • Training and testing of competitive swimmers
    Training and testing of competitive swimmers Two of the most common features of training pro­grams of swimmers competitive are the periodiza­tion of training volume and intensity and  the transition from training to racing. A periodized train­ing and tapering program is based on the principle of overload—recovery—peaking.…
  • Periodization
    Periodization Periodization involves dividing the training plan into smaller parts using the terms mesocycle, macrocycle, and microcycle. These terms are used to establish a hierarchy of training within the overall program. This approach is well established in practice in a wide…
  • Volume before intensity | Periodization |
    Volume before intensity | Periodization | One of the fundamental principles that underpins the periodization of training is that volume of train­ing is increased before the intensity of training. This principle applies to meso-, macro- , and microcycles alike. Most coaches are familiar with the concept…