Planning for 2019-2020...Thiago BRAZ Bokai HUANG Axel CHAPELLE Sondre GUTTORMSEN Seito YAMAMOTO...

Planning for 2019-2020:Challenge & Strategies

Planning for 2019-2020: Challenge & Strategy

The Challenge: The International Competition Calendar (National - Area - Global) 2019-2020 The new IAAF Ranking System for admission to WC and OG

The Strategy: Performance analysis and transfer of training effects Periodisation strategies („Traditional“?„Block“? „Fast Transfer“?) There is no perfect periodization for all – individualization is key!

2019 - 2020 Calendar Overview

O N D J F M A M J J A S O N D J F M A M J J A S O N D2019 20202018

16w

01.-03

.03. EC

Indoor

s Glas

gow

09.-11

.08. Eu

ropean

Team Cham

pionsh

ips

19w

National

Champio

nships

8w

28.09.

-06.10

. WC Doha

23w13.

-15.03

. World

Indoor

Champio

nships

23w

31.07.

-09.08

. Olympic

Games

National

Champio

nships

3w

26.-30

.08. EC

Paris

Challenges of the 2019-2020 calendar

2019: Unusual high number of international championships WC in Doha: strange place, strange time

2020 Short distance between WIC and OG EC immediately after the Olympic Games

The new IAAF Ranking System“For the first time in the sport’s history, athletes, media and fans will have a clear understanding of the hierarchy of competitions (…)”

“The rankings will bring much needed clarity to what is today a confusing competition picture (…)”

https://giphy.com/gifs/AgWQwLTByaABsBQ9Zf/html5

IAAF Ranking: Individual Calculation

Invitation for WC 2019 and OG 2020

Technical Events Target Number: 32, including: Reigning World Outdoor Champion Winner of the 2019 IAAF Diamond League Leader of IAAF Hammer Throw Challenge, Race Walk Challenge, Combined Events Challenge "Tourists" / Host Country

Entry „Super“ Standards, due 01.11.2018 - not released yet… End of qualification period: Sep 6, 2019

Calculation of the Ranking Score

Ranking Score is the average of the 5(*) best Performance Scores Performance Score = Result Score + Placing Score Result Score = according to IAAF athletics scoring table Placing Score = based on a rank in a competition. Competitions are categorized and the Placing Scores are different in each Category. Maximum 2 Indoor competitions Degrading of the Performance Score after 10 months

Category system: 10 levels of competitions

OS / WM

DL Final WC Indoor

// DL //… EC

EC Indoor // World Indoor Tour // World

Challenge

NC // Universiades // Team EC Super League // Area Permit Meeting

1st tier

U20 WC // U23 EC // Area Permit Meeting 2nd

tier // specific international Meeting

Indoor NC // Area Permit Indoor Meeting //

traditional meetings // U20 EC

National permit international competition

The rest

Special regulations:wind aided and aging performances

Placing Score OverviewSign 1 2 3 4 5 6 7 8 9 10 11 12OW 350 310 280 250 230 215 200 185 130 120 110 100DF 240 210 185 170 155 145 135 125GW 200 170 150 140 130 120 110 100GL 170 145 130 120 110 100 90 80A 140 120 110 100 90 80 70 60B 100 80 70 60 55 50 45 40C 60 50 45 40 35 30 27 25D 40 35 30 25 22 19 17 15E 25 21 18 15 12 10F 15 10 5

Conversion placing score -> cm

HJ men 8.9 points = 1 cm (230 region) HJ women 9.9 points = 1 cm (200 region) PV men 2.7 points = 1 cm (580 region) PV women 3.1 points = 1 cm (480 region)

Conversion Placing Score -> cm PV menSign 1 2 3 4 5 6 7 8 9 10 11 12OW 130 115 104 93 85 80 74 69 48 44 41 37DF 89 78 69 63 57 54 50 46GW 74 63 56 52 48 44 41 37GL 63 54 48 44 41 37 33 30A 52 44 41 37 33 30 26 22B 37 30 26 22 20 19 17 15C 22 19 17 15 13 11 10 9D 15 13 11 9 8 7 6 6E 9 8 7 6 4 4F 6 4 2

Conversion Placing Score -> cm PV womenSign 1 2 3 4 5 6 7 8 9 10 11 12OW 113 100 90 81 74 69 65 60 42 39 35 32DF 77 68 60 55 50 47 44 40GW 65 55 48 45 42 39 35 32GL 55 47 42 39 35 32 29 26A 45 39 35 32 29 26 23 19B 32 26 23 19 18 16 15 13C 19 16 15 13 11 10 9 8D 13 11 10 8 7 6 5 5E 8 7 6 5 4 3F 5 3 2

PV Women: WBL vs. IAAF RankingW

BL

10

20

30

40

50

60

70

80

90

100

IAAF Ranking10 20 30 40 50

RANKING BETTER THAN WBL

WBL BETTER THAN RANKING

PV Men: WBL vs. IAAF RankingW

BL

10

20

30

40

50

60

70

80

90

100




HJ Women: WBL vs. IAAF RankingW

BL

10

20

30

40

50

60

70

80

90

100




HJ Men: WBL vs. IAAF RankingW

BL

10

20

30

40

50

60

70

80

90

100




SummaryRanking Score vs. World best list

The ranking score is changing the world best list sequence considerably! So it is important to check, how the ranking score is built and which impact it contains!

HJ Men: Performance Score and Placing ScoreMutaz Essa BARSHIM

Danil LYSENKOBrandon STARC

Mateusz PRZYBYLKODonald THOMASJeron ROBINSON

Yu WANGMaksim NEDASEKAUMajd Eddin GHAZALGianmarco TAMBERI

Michael MASONNaoto TOBE

Andriy PROTSENKOIlya IVANYUK

Jamal WILSONBryan MCBRIDE

Mathew SAWEIvan UKHOV

Sylwester BEDNAREKTrevor BARRY

Django LOVETTDzmitry NABOKAU

Eure YAÑEZSang-hyuk WOO

Konstantinos BANIOTISTakashi ETO

Edgar RIVERATrey CULVER

Mohamat HAMDITobias POTYE

Fabian DELRYDTejaswin SHANKAR

Eike ONNENDouwe-Jorn AMELS

Vernon TURNERCarlos LAYOY

Marco FASSINOTTIAlperen ACET

Talles Federico SOUZA SILVAChris MOLEYA

Matúš BUBENÍKSemyon POZDNYAKOV

Allan SMITHNauraj Singh RANDHAWA

Adrijus GLEBAUSKASShelby MCEWENRoberto VILCHES

Hup Wei LEEClayton BROWN

Norbert KOBIELSKI

Werteachse

1000 1100 1200 1300 1400 1500

2650

37413039474626477963384759

166853

35384777

297462

63856353717473

36107

1009379

124125115

117144139

121140

157150

184188

176

1.1261.105

1.1241.122

1.1351.126

1.1171.119

1.1381.120

1.0901.108

1.1331.126

1.1151.163

1.1111.126

1.1491.145

1.1361.108

1.1611.120

1.1331.138

1.1221.145

1.1581.142

1.1381.144

1.1931.124

1.1381.151

1.1681.149

1.1561.166

1.1771.151

1.1581.184

1.1681.165

1.1901.192

1.2291.247

Ø Performance ScoreØ Placing Score

= 221 = 232 = 243= 210

HJ Women: Performance Score and Placing ScoreMariya LASITSKENE

Mirela DEMIREVAYuliya LEVCHENKO

Elena VALLORTIGARALevern SPENCER

Marie-Laurence JUNGFLEISCHMorgan LAKE

Kateryna TABASHNYKVashti CUNNINGHAM

Erika KINSEYAlessia TROSTSofie SKOOG

Nafissatou THIAMOksana OKUNEVASvetlana RADZIVIL

Elizabeth PATTERSONAlyxandria TREASURE

Nicola MCDERMOTTNadezhda DUSANOVA

Airiné PALŠYTÉMichaela HRUBÁ

María Fernanda MURILLOInika MCPHERSON

Yuliya CHUMACHENKOYaroslava MAHUCHIKH

Karyna TARANDAKatarina JOHNSON-THOMPSON

Ana ŠIMIĆIryna GERASHCHENKO

Tonje ANGELSENXimena Lizbeth ESQUIVEL

Ella JUNNILAMaja Helena NILSSON

Priscilla FREDERICKMarija VUKOVIĆ

Loretta BLAUTLada PEJCHALOVÁ

Imke ONNENNikki MANSON

Tatyana ODINEVAClaire ORCEL

Nadezhda DUBOVITSKAYADaniela STANCIUMarusa ČERNJUL

Jeannelle SCHEPERZarriea WILLISSommer LECKY

Tatyana YERMACHENKOVAValdileia MARTINS

Amina SMITH

Werteachse

1000 1100 1200 1300 1400 1500

4160

133424243840572928452734472454

423560

4161342446

20377678

71596388102

8776117

67121

120140116120126143144

130160

171208

1.0641.046

1.0991.076

1.0861.086

1.0721.070

1.0541.0841.088

1.0721.092

1.0881.076

1.0991.070

1.0891.097

1.0761.103

1.0911.119

1.1331.115

1.1541.138

1.1011.101

1.1211.1331.131

1.1071.097

1.1131.137

1.1031.156

1.1111.127

1.1351.160

1.1561.152

1.1391.142

1.1641.166

1.1841.235


= 188 = 198 = 208= 178

PV Men: Performance Score and Placing ScoreSam KENDRICKS

Armand DUPLANTISRenaud LAVILLENIETimur MORGUNOV

Piotr LISEKPaweł WOJCIECHOWSKI

Shawnacy BARBERKurtis MARSCHALL

Raphael HOLZDEPPEKonstantinos FILIPPIDIS

Scott HOUSTONChristopher NILSEN

Thiago BRAZBokai HUANG

Axel CHAPELLESondre GUTTORMSEN

Seito YAMAMOTOStanley JOSEPH

Changrui XUEJie YAO

Adam HAGUEAndrew IRWINKarsten DILLAIvan HORVAT

Georgiy GOROKHOVCole WALSH

Melker SVÄRD JACOBSSONDiogo FERREIRA

Arnaud ARTMenno VLOON

Devin KINGMatt LUDWIG

Rutger KOPPELAARCharlie MYERS

Germán CHIARAVIGLIOClaudio Michel STECCHI

Hussein Assem AL HIZAMAugusto DUTRA

Didac SALASAlioun SENE

Bo Kanda LITA BAEHREOlen Tray OATES

Ben BROEDERSIlya MUDROV

Tobias SCHERBARTHTorben LAIDIGAdrian VALLES

Vladyslav MALYKHINMinsub JIN

Nate RICHARTZ

Werteachse

1000 1100 1200 1300 1400 1500

155029313143454428

3727498039

5279725129206342626647396567

337862

7165

7477

6488

8746116

119130

134143

148154

163168172

202

1.1541.119

1.1411.1391.140

1.1301.1301.132

1.1481.146

1.1571.136

1.1081.150

1.1431.116

1.1251.147

1.1691.179

1.1381.159

1.1411.138

1.1571.165

1.1401.138

1.1771.133

1.1531.153

1.1651.160

1.1571.178

1.1601.168

1.2161.151

1.1901.188

1.2051.2061.208

1.2221.2341.2351.233

1.238


= 540 = 576 = 612= 502

PV Women: Performance Score and Placing ScoreSandi MORRIS

Katerina STEFANIDIAnzhelika SIDOROVA

Jennifer SUHREliza MCCARTNEYKatie NAGEOTTE

Yarisley SILVANikoleta KIRIAKOPOULOU

Holly BRADSHAWAngelica BENGTSSON

Ninon GUILLON-ROMARINRobeilys PEINADO

Nina KENNEDYIryna ZHUK

Kristen HIXSONMaryna KYLYPKO

Olga MULLINALing LI

Anicka NEWELLLexi JACOBUS

Morgann LELEUX ROMEROJuliana DE MENIS CAMPOSAnnie RHODES-JOHNIGAN

Tori HOGGARDLisa GUNNARSSON

Justyna ŚMIETANKAAngelina KRASNOVA

Molly CAUDERYAngelica MOSER

Tina ŠUTEJEleni-Klaoudia POLAK

Jacqueline OTCHEREAmálie ŠVÁBÍKOVÁ

Friedelinde PETERSHOFENWilma MURTO

Kristen BROWNEmily GROVE

Olivia GRUVERAnjuli KNÄSCHE

Megan CLARKMarion LOTOUT

Maialen AXPETatyana SHVYDKINA

Stefanie DAUBERKortney ROSS

Roberta BRUNIElizaveta PARNOVAMonica CLEMENTESaga ANDERSSON

Reena KOLL

Werteachse

1000 1100 1200 1300 1400 1500

4030

374341223220413129

321811204258383142415745

29544722

2777

42275273

568554

656889

113118

140130

135144

136123

181190

192

1.0561.0671.0661.0651.068

1.0871.078

1.0901.070

1.0811.0861.088

1.1021.109

1.1011.083

1.0681.090

1.0991.0881.090

1.0761.091

1.1121.084

1.0951.1211.123

1.0841.124

1.1451.123

1.1021.126

1.1131.1441.143

1.1531.135

1.1551.166

1.1501.1651.169

1.1791.194

1.2111.223

1.2201.225


= 445 = 477 = 509= 413

SummaryRanking Score vs. Performance Score

The performance score is a very powerful measurement, because it is calculated as mean of the five best ranking score competitions (not highest competitions!) The ranking score seems to build kind of a „gamble factor“…

Some examples of competition results with the same ranking scores (Group „B“):

100 80 70 60 55 50 45 40100

80 70 60 55 50 45

IBERO-AMERICAN CHAMPIONSHIPS 2018

JEUX DE LA FRANCOPHONIE 2017 US CHAMPIONSHIPS 2018

RANK 1: 410 = 440 = 480 = 100 PTSRANK 4: 395 = 410 = 455 = 60 PTS

100 80 70 60

Some observations on the new IAAF ranking

The placing score is reflecting the level of the competition and the placement there, but not the quality of the competition result. The addition of placing points to the performance points based on a ranking of competition importance is widening the distance between the different levels within a world ranking from the bottom towards the top. This makes it harder to penetrate the next higher level within the world ranking, because you have to gather lots of ranking points in addition to your performance points. But: You rarely get a chance to compete in a better scoring competition than your current level is!


So, ironically, it is not easier to rank higher by good performance only, because you are lacking the ranking points which you only get in competitions you will not be able to attend… Performances older than a year are not relevant any more for qualifying for WC + OG! The ranking system creates a strong impulse to compete more often, in more prominent competitions, especially if there was a problem (injury, exams…)


Omitting competitions in part of a year, e.g. the indoor season, for reasons of regeneration or education will make you vulnerable especially in weather dependent disciplines like HJ and PV! Running into a injury will create lots of problems! Ranking a few positions above of below the target number will increase the pressure to deliver improved performance a few weeks before the end of the qualification period.

Impact for athletes, coaches, managers, organizers, federations, IAAF

Now the competition calendar has a clear ranking order as intended by the IAAF, but: the high ranking competitions (Diamond league) are eurocentric! This ranking order is only validated by the competition results in the upper two ranks, below that the performance levels are very divergent globally Nations with many very strong athletes in a discipline and/or few high ranking competitions have a problem! There will be a run towards highly ranked competitions from all over the world! Some conceptual problems should be eliminated quickly!

Planning performance training – some Considerations

„Successful training“ means „successful change“ of an athletes performance structure. All training in the jumps is very complex. To master the complexity, a clear vision of the transfer of training effects from the different training areas must be applied! The final model of individual peak performance and the way to develop it must be highly individualized!

„Three level model“ ofperformance analysis and planning

Performance analysis Training planning

Specific:Technical

competence

Performance diagnostics: Approach speed, pole

stiffness, grip

Coordination and technical training (e.g. elements,

approach, complete jumps…)

Semispecific: Energy input and transformation

Basic speed, special strength, maximum strength

and „stiffness“

Speed and special strength training based on Maximum

strength training

Unspecific:Functional base

and general conditoning

Overall functional agility and stability of all body functions

Stretching, stabilization, gymnastics, acrobatics,

endurance

Specific:Technical competence

Semi specific: Energy input and energy transformation

Unspecific:Functional base and general

conditoning

Top-down Analysis of actual performance

Maximum strength base

Energy transformation: Special strength

Energy input: Speed

Technical Performance Parameters

Functional Base

Actual Performance Level

Bottom up: planned transfer of training effects for a higher performance level

Maximum strength base

Energy transformation -Special strength, „stiffness"

Energy input - speed

Technical Performance Parameters

Functional base

Specific:Technical competence

Semi specific: Energy input and

transformation

Beware: Injuries!

Unspecific:Functional base and general

conditoning

Projected Performance Level

Considerations for the planning process based on a periodization model

Starting out from a performance analysis of the athlete, considering his individual performance structure, his learning and development history, his strengths and his weaknesses, his responsiveness to the chosen training methods, the environment you are using. The central factor for planning then is your development vision for the athlete from that starting point. Then you can choose from a periodization pattern for the individually optimized transfer of training effects:

„Traditional“: parallel or continuous transfer of training effects „Block“: retarded transfer of training effects „Bondartchuk“: immediate transfer of training effects

Frame Training Plan Pole Vault 2008 Macro cycle: 1. Macro cycle (23 Weeks) und 2. Macro cycle (20 Weeks)

Period: 1 2 + 6 3 + 7 4 + 8 5 + 9 Week-Nr: 40-43 44-48 | 11-14 49-52 | 15-19 1-3 | 20-22 4-9 | 23-28

Dates: 1.10.-28.10.2007 (3 Weeks) 29.10.-2.12.2007 (5 Weeks) 3.12.2007-23.12.2007 (3 Weeks) 24.12.2007-13.1.2008 (4 Weeks) 14.1.-2.3.2008 (7 Weeks) 2.-9.3.2008 (1 Week) 10.3.-1.4.2008 (4 Weeks) 2.4.-6.5.2008 (5 Weeks) 7.5.-10.6.2008 (5 Weeks) 11.6.-22.7.2008 (6 Weeks)

General Objectives: Active Regeneration, improving stress resistance and general prerequisites, reframing

Improving basic prerequisites and technical reprogramming

Improving special prerequisites and technical build-up

Refining technique and perfection of vault rhythm

Preparation for peak performance

General period Basic period Special period Technical period Competition period Technical training Goals: Break, or: elementary repro-

gramming of technical understanding and basic elements • Elements from 2-6 Steps, into Sand pit • Walking with pole stick, simulating pole plant • Exercises with experimental variation of execution

Goals: elementary drills and basic run-up and vault rhythm • Drills and elements from up to 6 Steps • Vaulting with rigid pole from up to 6/8 Steps • Pole vault from 6-12 Steps • Exercises with experimental variation of execution

Goals: Improving technique from medium run-up, moving to stronger poles, higher grip • Drills and elements from up to 6 Steps • Vaulting with rigid pole from up to 6/8 Steps • Pole vault from 10 to 14 Steps • Competition run-up simulation

Goals: Improving technique from long to competition run-up • Competition run-up simulation • Pole vault from 12 to 18 Steps • Training competition with special goals

Goals: Optimal Preparation of Com-petitions and orientation to peak performance • Competition training • Reframing between competitions • Individual programming

Mental training Goals: Reframing, Relearning, Reprogramming • Mental training, video training, psychological inter-

vention

Goals: Reframing, Overlearning technique, improving training quality • Mental training, video training, psychological inter-

vention

Goals: Overlearning technique, improving training quality • Mental training, video training, psychological inter-

vention

Goals: Overlearning, Preparation for competitions • Mental training, video training, psychological inter-

vention

Goals: Overlearning, Preparation for peak performance • Mental training, video training, psychological Inter-

vention

Running and Speed Goals: Creating a good endurance base, basic running coordination, elementary speed programs • Elementary walking drills, Sprint ABC • Tempo runs down to 200m • Uphill running, Stairs, • Walking hurdle drills • Running in Parallel Bars, Tappings

Goals: Improving running technique in medium speed and elementary speed programs • Sprint ABC, with and w/o pole • Coordination runs, also with pole/stick • Tempo runs 80-200m, also with pole/stick • Hurdle dips and drills, Tappings

Goals: Improving maximum speed • Flying-start Sprint up to 30m • Sprint-ABC with pole • Sprints w/ stand start, • Accelerations • Tempo runs 80-150m /6-8 min • Resistance runs, w/ or w/o pole

Goals: Improving maximum speed and building run-up speed • Sprints with flying start (submax) • Resistance runs, w/ pole • Tow training, w/ or w/o pole

Goals: Improving run-up speed • Sprints with flying start (max) • Tow training, w/ or w/o pole • Simulation of competition run-ups

Jumps and Plyo-metrics

Goals: Improving basic stability of feet and legs using extensive jump exercises • Skip jumps in variations; • Hops with both feet in variations (Rope skipping, low

hurdles etc.); • Extensive jump series on varying surfaces, prefera-

bly uphill

Goals: Improving horizontal plyom-etrics and take-off technique • Special Take-off drills • Skip jumps, fast bouncing • General Take-Off-Drills • Long jump from 8-12 steps • Horizontal bounding (6-15 rps.) from 3 steps • Hurdle dips

Goals: Improving take-off technique and plyometrics • Special take off drills • Long jump with stick • Special Take-Off-Drills • Long jump from 12-16 steps • Bounding series (5 to 10 rep’s) from 6 steps

Goals: Improving take-off technique, conservation of plyometric abilities • Special Take off exercises • Individual Exercises to stay “springy”

Goals: Conservation of plyometric abilities • Special Take off exercises • Individual Exercises to stay “springy”

Gymnastics and special strength

Goals: Improving basic gymnastics abilities • Simple exercises, basic conditioning • Trampoline exercises • Rope climbing variations • Learning new exercises

Goals: Improving gymnastics abilities and special strength working on the pole • Learning difficult exercises • Acrobatics • Trampoline exercises • Special strength exercises for the swing-up,

rock-back, pull and turn • Bungee, Pulley-block exercises, Diagonal board,

Ropes

Goals: Improving gymnastics abilities and special strength working on the pole • Special rock-back exercises • Acrobatics • Bungee, Pulley-block exercises, Diagonal board,

Ropes • Trampoline

Goals: Conserving gymnastic abilities • Special Exercises (Bungee,

Pulley-block exercises, Diagonal board, Ropes) • Acrobatics

Goals: Conserving gymnastic abilities • Special Exercises (Bungee,

Pulley-block exercises, Diagonal board, Ropes) • Acrobatics

Maximum Strength 2 /Wk. per Muscle group • Strength endurance/ Hypertrophy

2 /Wk. per Muscle group • Hypertrophy • Weight lifting

2 /Wk. per Muscle group • Weight lifting for Maximum strength

2 /Wk. per Muscle group • Intramuscular coordination (male), Building up

maximum strength (women)

2 /Wk. per Muscle group • Intramuscular coordination (male), Building up

maximum strength (women)

General fitness Goals: General Fitness and overall conditioning • Mountain Hiking, Jogging, Cross country • Games, Circuit training, General coordination, • Functional stretching and stabilisation, Feet

exercises • Throwing exercises • Basic fitness exercises, Medicine ball, Swiss ball,

Machine training

Goals: General Fitness and overall conditioning • Mountain Hiking, fartlek • Intensive Circuit training • Spiel, General coordination exercises • Stretching, Stabilisation • Feet exercises, basic exercises, Medicine ball,

Swiss ball, Machine training • Throwing exercises

Goals: General Fitness and overall conditioning • Stretching • Stabilisation • Throwing exercises • Training antagonists

Goals: Individual general Fitness and overall conditioning • Stretching • Stabilisation • Training antagonists

Goals: Individual general Fitness and overall conditioning • Stretching • Stabilisation • Training antagonists

Regeneration • Sauna • Massage, Physiotherapy

• Sauna • Massage, Physiotherapy




Competitions --- --- --- 0-1 / Wk., Training competitions 0-2 /Wk., Main competitions, Peak performance

T-Camps ..- … … … …

1-2 /Wk. 2-3 /Wk. 3 /Wk. 2-3 /Wk.

2-3 /Wk.

2 /Wk.

4 /Wk.

2 /Wk.

2-3 /Wk. 2 /Wk.

2 /Wk.

1-2 /Wk. 2 /Wk. 2 /Wk. 1-2 /Wk. 1-2 /Wk.

1 /Wk.

2 /Wk. 0-1 /Wk. 1 /Wk.

1-2 /Wk.

1-2 /Wk.

1-2 /Wk.

2 /Wk. 1-2/Wk. 0-1/Wk.

2 /Wk. 1 /Wk. 1-2 /Wk.

„Traditional“ periodization planning

„Traditional“ Planning: „Continuous transfer“

All training content is trained most of the year.

Means and Methods are accentuated following a path from „general“ to „specific“ and „competition“. Overall volume is starting high and being decreased with growing intensity, while specific training is growing continuously. There can be a cease of technical training in the first weeks, allowing to „forget“ the old stereotype. This can be enforced by special measures like using technical training on the wrong side more than on the „normal“ side, imitating other athletes, deliberate faults… Meanwhile you can work on improved general and special strength qualities to be ready for a real new technical level.

Block Periodization (ISSURIN)

The Block periodisation concept was designed to better cope with the training reality where overlapping training effects, fatigue and injuries from training overload were common problems. The recommendation is to split the macrocycle into three mesocycles:

„Accumulation“: Building up a massive general base of fundamental performance prerequisites, e.g. maximum strength, aerobic endurance, alactic endurance, connective tissue strength, flexibility and agility etc. „Transmutation“: Transforming this basement into semi specific building blocks of the event, e.g. special reactive strength, specific performance factor qualities. „Realization“: Using the progress from I and II for a concentrated training of the complex competition model without being harmed by too much load = fatigue.

ISSURIN: Training effectsTypen Definition Beispiele

Acute E. Body state changes while working Heart Rate; Lactate build up; strength reduction during exercise caused by Ermüdung etc.

Immediate E. Change of state of organism after a training unit or after a training day

Rise of resting pulse, urea and/or CPK in blood; change of grip strength, Jump-And-Reach, etc.

Cumulative E. Change of body state and level technical/motoric qualities after a series of training units

Max. oxygen intake and/or rise of anaerobe threshold; gain of strength, endurance etc., gain of top result

Retarded E. Change of body state and level technical/motoric qualities after some time with a specific training program

Rise of explosive strength two weeks after stopping a highly concentrated explosive strength program

Residual E. Change of body state and level technical/motoric qualities after considerable time with a specific training program

Raised level of explosive strength up to four weeks after stopping a highly concentrated explosive strength program

ISSURIN: „Residual effects“: Training effects don’t disappear after training blocks

Motoric property Duration of Residual effect, days

Physiological background

Aerobic endurance

30 +/- 5 more aerobic enzymes, number of mitochondria, capillares, capacity of hemoglobine, higher rate of fat metabolism

Maximum strength

18 +/- 4 Improved neuronal mechanisms, Buffering capacity and glycogen storage, improved lactate accumulation

Anaerobic glykolytic endurance

15 +/- 5 Buffering capacity and glycogen storage, improved level of anaerobic snzymes, improved lactate accumulation

Strength endurance

15+/- 5 muscle hypertrophy especially in slow twitch fibers, improved aerobic/anaerobic enzyme level, better blood circulation and lactic tolerance

Maximum speed (alactic)

5 +/- 3 Improved neuromuscular interaction and movement control, phospho-creatin

Example for „block training periodization“: „Buildup oriented - Retarded transfer“

Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov20192018

AccumulationTransmutationRealization

01.-03

.03. EC

Indoor

s Glas

gow

09.-11

.08. Eu

ropean

Team Cham

pionsh

ips

National

Champio

nships

28.09.

-06.10

. WC Doha

The Bondartchuk System: Transfer of training in sport

„Immediate Transfer“

Development cycle (Build up form), Conservation cycle (maintain form), Regeneration cycle (Regeneration).

Bondarchuk: Form development cycle

Morning Afternoon8 x 5kg Hammerthrows 8 x 7.26kg Hammerthrows8 x 8.2kg Hammerthrows 8 x 10kg HammerthrowsSide clean – 2 x 5 per side @ 50kg Turn and release – 2 x 14 x 14kg

Medicine ball throws (down) – 2 x 6 @ 7kg Snatch – 2x5 @ 70kg, 1x5 @ 80kgSit-up Medicine ball throws – 2 x 6 @ 7kg 1/2 Front squat – 3 x 5 @ 120kgOne leg vertical jumps – 2 x 4 each leg Sit-ups – 3 x 8 @ 20kgSide Bends – 2 x 8 @ 10kg Good mornings – 3 x 5 @ 50kg

Bondarchuk: Form conservation cycle

Morning Afternoon10 x 6kg Hammer throws 8 x 7.26kg Hammer throwsShot throwing bw – 2 x 8 with 7.25kg Shot 8 x 10kg Hammer throwsRussian twists – 2 x 10 @ 20kg Turn and release – 2 x 14 x 14kgJack knifes – 2 x 10 Snatch – 2 x 5 @ 70kg, 1 x 5 @ 80kgSupermans – 2 x 8 1/2 Front squat – 3 x 5 @ 120kgVertikalsprünge mit Dumbells – 2 x 8 @ 20kg Sit Ups – 3 x 8 @ 20kg

Good mornings – 3 x 5 @ 50kg

Main periodization cycles with Anatoly Bondarchuk

The length and the content of these cycles are very individual!

Multiple Peaks per year are possible (up to 7/8) The prolonged time in peak performance state is leading to a faster longtime development of form. Coach and athlete are learning which content and structure allow for the most effective growth of performance (transfer of training) and try to shape future cycles accordingly. This system is not varying volume volume and intensity to develop adaptation and performance progress, but is aiming on a variation of training content and training structure to successfully improve performance. This learning process may take more time !

ConclusionThe new IAAF ranking system makes it especially hard for younger athletes ranked around and below the target number to plan farsighted and wisely, because they are constantly under pressure to score. There is not enough time for a thorough build up. There must be an order in your training concept to ensure the development of performance by your choice of content. You must decide, how much basic and semi specific work your athlete still needs to improve his performance prerequisites.

The main deciding factor for planning training must be the responsiveness of your athlete to the training methods you think are important. If you are still far from the world class, the traditional system or the block training system may be a good choice to make sure your general and specific performance prerequisites are improving.

If you have a world class athlete already, you may pick the best elements of all three models, using mostly the traditional model with some accentuation.

Planning for 2019-2020...Thiago BRAZ Bokai HUANG Axel CHAPELLE Sondre GUTTORMSEN Seito YAMAMOTO...

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