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    Bompa Annual Training Program

    http://www.coachr.org/Annual%20Training%20Program.htm

    FROM: PERIODIZATION: Theory and Methodology of Training -byTudor O. Bompa, PhD

    Annual Training Program

    The annual plan is the tool that guides athletic training over a year. It is basedon the concept of periodization, which divides the annual plan into trainingphases, and the principles of training. An annual training program is necessaryto maximize performance. In principle, this means that athletes must train

    continually for 11 months, then reduce the amount of work during the lastmonth. This work should vary from regular training to facilitate physiological,psychological, and CNS rest and regeneration before beginning another year oftraining.

    The main objective of training is to reach a high level of performance at agiven time, usually the main competition of the year, based on correctdevelopment of athletic shape. Good athletic shape occurs when the degree oftraining is high and the psychological status enhances a high level ofperformance. To achieve such a performance, the coach must properlyperiodize and plan the entire program so the development of skills, biomotorabilities, and psycho logical traits follow logically and sequentially. Well-organized and planned training is difficult to achieve. In many instances, thehighest performance of the year does not occur at the major competition, aresult of inadequate knowledge and planning experience.In training methodology, one of the most challenging and complex problems ispeaking athletic shape on the planned date. Often, athletes peak before themain competition due to being pushed to reach a high level without adequatelyalternating work with short regeneration phases. It is also common for athletesto peak after the top competition, the result of deficient preparation or aninadequate load or demand. A typical example of poor planning occurs ingymnastics when routines are finalized just before an important competition.

    The coach must do the planning, especially for inexperienced athletes.Experienced athletes should help the coach set objectives and plan for thefollowing year. This way, they have a say in designing their programs, and thecoach can use their feedback in a positive way. Athlete involvement in planningcan be an important motivational tool for them and the coach.

    PeriodizationPeriodization is one the most important concepts in training and planning.

    This term originates from period, which is a portion or division of time intosmaller, easy-to-manage segments, called phases of training.

    The concept of periodization is not new, but not everybody is familiar with its

    history. Periodization existed in an unrefined form for an unknown time. It isdifficult to trace who initiated it. It was used in a simple form by the Greek

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    Olympians. As mentioned, Philostratus was the vanguard of today's planning.Over the centuries, many authors and practitioners added to the process,improving the knowledge to the present status.Since 1963, I developed many aspects of periodization, copyrighted under thenames:Periodization of StrengthPeriodization of BodybuildingPeriodization of Psychological/Mental TrainingPsychological SupercompensationPeriodization of EndurancePeriodization of NutritionIntegrated PeriodizationThe Chart of the Annual PlanPeriodization refers to two important aspects. Periodization of the annual plandivides it into smaller training phases, making it easier to plan and man age a

    training program and ensure peak performance for the main competition of theyear. Periodization of biomotor abilities refers to structuring training phases tolead to the highest level of speed, strength, and endurance.Many are unaware of the difference between periodization as a division of theannual plan and periodization of the biomotor abilities. which results inconfusion. In most sports. the annual training cycle is conventionally divided intothree main phases: preparatory. competitive, and transition. The preparatoryand competitive phases are divided into two sub-phases because their tasksare different. The preparatory phase has a general and a specific subphase,based on the different characteristics of training, and the competitive phaseusually is preceded by a short precompetitive subphase. Furthermore. eachphase is composed of macro and microcycles. Each smaller cycle has specificobjectives derived from the general objectives of the annual plan. Figure 8.1illustrates the division of the annual plan into phases and cycles.

    Athletic performance depends on the athlete's adaptation, psychologicaladjustment to training and competitions, and development of skills and abilities.The duration of phases depends heavily on the time the athlete needs toincrease training level and athletic shape. The main criterion for calculating theduration of each training phase is the competition schedule. Athletes train many

    months for competitions, aiming to reach their highest level on those dates. Thisrequires organized, well-planned annual training that facilitates psychological

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    and physiological adaptation. You can enhance the organization of an annualplan by periodizing training and using the sequential approach in developingathletic shape. However, an optimal periodization for each sport and precisedata regarding the time required for an optimal increase in the degree of trainingand athletic shape is not yet exact. Individual characteristics,

    psychophysiological abilities, diet, and regeneration increase this difficulty. Youcan facilitate your planning ability by developing a model plan that you cancontinually improve, based on yearly observations.Needs of Periodization

    Adaptation created the different training phases because athletes progressivelydevelop and perfect functions over a long period. Also consider physiologicaland psychological potential and realize athletes cannot maintain athletic shapeat a high level throughout the year. Athletes should precede any increase intraining work with an unloading phase in which they decrease the training level.

    Develop athletes' physiological foundation during the preparatory phase, andstrive for perfection according to the needs of competitions during thecompetitive phase.The methodology of developing skills, strategic maneuvers, and biomotorabilities also requires a special approach, unique for each training phase. Theathlete learns a skill sequentially throughout training phases over time; this isalso true for strategical maneuvers. The closer to perfection a skill becomes. themore sophisticated strategical tools a coach can use. Periodization alsoinfluences developing a sequential approach to perfecting biomotor abilities.Enhancing athletic shape requires increasing the volume and intensity oftraining in an undulatory manner. as proposed by the principle of loadprogression.

    Climatic conditions and the seasons also play decisive roles in the needs ofperiodizing training. The duration of a training phase often depends on climate.Seasonal sports. such as skiing, rowing, and soccer, are restricted by climate.In sports such as rowing and soccer, winter is always the preparatory phase,and the competitive phase is in the summer or spring and fall. The reverse istrue for winter sports such as skiing and hockey.Competition and intense training specific to the competitive phase has a strongcomponent of stress. A phase of stressful activities, such as maximumconcentration and CNS fatigue, should not be long. even though most athletes

    and coaches may be able to cope. It is important to alternate stressful phaseswith periods of recovery and regeneration, during which the athletes experienceless pressure. Such a phase, usually the transition phase, creates a favorablemood and generates potential, providing a solid foundation for the followingperiod of heavy work.

    Classifying Annual Plans

    Simple annual plans have been used since ancient Olympic Games.Philostratus referred to a preparatory phase for the ancient Olympic Games with

    few informal competitions before and a rest period after. A similar approach wasused for the modern Olympic Games (1896 in Athens, Greece). and by U.S.

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    college athletes at the beginning of the 20th century. Planning has progressivelybecome more sophisticated, culminating with the German programs for the1936 Olympic Games. when coaches used a 4year plan and annual plans. AfterWorld War II, the Soviets started a state-funded sports program with the scopeof using athletics as the stage to demonstrate the superiority of their political

    system.In 1965. Matveyev published a model of an annual plan based on aquestionnaire that asked athletes how they trained. He analyzed the informationstatistically and produced an annual plan divided into phases, sub-phases. andtraining cycles. Some enthusiasts called it the classical model, forgetting whathad been done before Matveyev from Philostratus onward. The differencebetween the specialists of the early 1900s and post-World War II is that theRussians, Germans, and Romanians have published books and articles aboutplanning.

    Figures 8.2 through 8.5 illustrate models produced by four authors.

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    Although annual plans differ according to the specifics of the sport.

    classification depends on the number of competitive phases in a plan. Seasonalsports such as skiing, canoeing, and football, or sports with one majorcompetition during the year, use only one competitive phase. Such an annualplan is a monocycle; since there is only one competitive phase, there is onlyone peak (figure 8.6). This plan is divided into preparatory. competitive. andtransition phases. The preparatory phase includes general and specificpreparation. In figure 8.6, note the relationship between general and specificpreparation: as one decreases the other increases substantially.The competitive phase is divided into smaller sub-phases. The precompetitivesubphase, which usually includes exhibition competitions only, precedes thesubphase of main competitions, in which all official competitions are scheduled

    (C). Before the most important competition of the year, the coach plans twoshorter phases. The first is an unloading phase (U), or tapering off, of lowervolume and intensity so athletes can regenerate and supercompensate beforethe main competition. A special preparation phase follows, during which thecoach may make technical and tactical changes. The coach can organize thisphase separately or with the unloading phase and may use it for relaxation andpsychological preparation for competitions.During the preparatory and early competitive phases, emphasize trainingvolume with low levels of intensity according to the specifics of the sport. Duringthis period. quantity of work should dominate. as opposed to the competitivephase when you emphasize work intensity or quality .Another important point: as the competitive phase approaches. the trainingvolume curve decreases drastically while the intensity curve increases (figure

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    8.6). Such a monocycle model is typical for sports dominated by speed andpower. The volume curve decreases to allow the coach to concentrate on speedand power.The model illustrated in figure 8.6 is not appropriate for everyone. Trainingspecialists from endurance sports would be mistaken to follow figure 8.6. For

    sports in which ergogenesis is close to 50-50% or dominant aerobic. the curveof the training volume must be high throughout the competitive phase as well.Otherwise. the development of specific endurance will be insufficient andnegatively affect the final performance. For aerobic-dominant sports. I have provided another model (figure 8.7). Please note in figure 8.7. the division of theannual plan in the training phases is based on the type of endurance trainingthe athlete will perform. Also. the volume of training. so important for aerobicsports. is dominant throughout the year.

    A completely different approach is taken in sports that have two separatecompetitive seasons such as track and field. in which indoor and outdoor seasons are common. Because there are two distinct competitive phases. such aplan is called a bicycle (bi in Latin means two). Figure 8.8 illustrates a bicyclethat incorporates the following training phases:

    Preparatory phase I. which should be the longer preparatory phase. Competitive phase I. Short transition (12 weeks) linked with a preparatory phase II. The unloadingtransition phase is for recovery. Competitive phase II. Transition phase.

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    When planning a tricycle, the most important competition of the three should

    occur during the last cycle. The first of the three preparatory phases should bethe longest, during which the athlete builds the technical, tactical, and physicalfoundations that will foster the following two cycles. Be cause such a plan isconventionally used with advanced athletes, the general preparation subphaseis only in the early part of the first cycle. Also the curve of volume is the highest,reflecting the relative importance of training volume in the preparatory phase I,as opposed to the following two preparation phases.The curve of intensity for each cycle follows a pattern similar to a monocycle.Both the volume and intensity curves drop slightly for each of the three unloading phases preceding the main competitions. For the curve of athleticshape, the coach would plan the highest peak for the third cycle, which

    corresponds with the main competition of the year.Finally, sports such as tennis, martial arts, and boxing have four or morecompetitions when peak performance is desirable (figure 8.10). In such cases,the structure of the annual plan differs in that the preparatory phase, soimportant for developing skills and biomotor abilities, is short. Althoughinternational athletes with a good foundation of training during the early years ofathletic development may find it easy to cope with such a heavy schedule,children and teenagers do not. This is why many young tennis players burn outbefore they have a chance to experience the satisfaction of winning majortournaments.

    A multicycle of four or more competitive phases is a challenging task. This is

    especially true if the athlete skips a quiet preparatory phase in which toregenerate and focus on improving biomotor skills in an un-stressfulenvironment. We see this situation in tennis, in which many players are injuredor withdraw from tournaments because of physical and mental exhaustion.

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    Selective PeriodizationPrograms for young athletes often follow those specifically produced for matureand advanced athletes. I would like to propose that everyone concerned look atperiodization from the point of view of athletes' readiness for heavy schedule

    competitions. Irrespective of whether you are in a sport of multi peaks, considerthe following sequence of types of annual plans.A monocycle is for novice and junior athletes. The advantage of such a plan isthat it has long preparatory phases, free from the stress of competitions. Thisallows the coach to concentrate on developing skills and a strong foundation ofphysical training.A bicycle is for experienced athletes who can quality for nationalchampionships. Even then, the preparatory phase should be as long aspossible, to allow time to train fundamentals.A tricycle and multi-peak plan are recommended only for advanced orinternational athletes. Presumably, these athletes have a solid foundation and

    their background allows them to handle an annual plan with three or morepeaks with greater ease.Although the duration of training phases depends on the competition schedule,table 8.1 could be a good guideline for distributing weeks per training phase.

    Stress - Planning and PeriodizationStress is a significant by-product of training and competition, which if notproperly manipulated may affect athletes' performance and behavior. Becausetraining deals primarily with biological and psychological components, stress isconsidered the sum of these phenomena, elicited by internal and adverseexternal influences.Throughout training and competition, athletes experience biological,psychological, and sociological stressors. Stress is additive and is produced bycompetition, the audience, peers, family, coach's pressure to perform well, and

    training intensity. A wise coach deals with these athletic by-products by trainingathletes to cope and by planning the stress properly throughout the annual plan.Again, the concept of periodization is an important tool in properly planningstress. As shown in figure 8.11, the curve of stress does not have the samemagnitude throughout the annual plan, a distinct advantage of periodization.

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    Please note in figure 8.11 that the curve of stress parallels the curve of

    intensity-the higher the intensity, the higher the stress. The shape of the curveis low during the transition phase, progressively elevates through thepreparatory phase, and fluctuates during the competitive phase because ofalternating stressful activities (competitions) with short regeneration periods.During the preparatory phase, the magnitude of the stress curve is the outcomeof the relationship between training volume and intensity. While the volume orquantity of training is high, the intensity is lower, because it is difficult toemphasize a high amount of work and an elevated intensity simultaneously(with the probable exception of weightlifting). Training intensity is a prime

    stressor. Because the coach emphasizes it less than training volume throughmost of the preparatory phase, the curve of stress is also low. One exception tothis may be testing dates, which could stress some athletes, especially thosewho find it difficult to meet the standards. Similarly, because coaches in teamsports select the team during the preparatory phase, the days before selectionare often stressful as well.The stress curve throughout the competitive phase has an undulatory structurebecause of alternating competitive with developmental and re generationmicrocyc1es. It appears evident, therefore, that the number of competitions andtheir frequency cause an elevated stress curve. When top competitions aremore frequent, athletes experience more stress. In these cases, the coach must

    plan a few days of regeneration following competitions, and only when athletesare almost recovered do they participate in intensive training lessons again.Similarly, the coach would be wise to plan a short unloading period (23 days)before important competitions.Apart from alternating high and low stressful activities, the coach may also userelaxation techniques to help athletes cope. Some athletes cope well, andothers have more difficulty. Those who have difficulty dealing with stress mayneed more than motivational and relaxation techniques. When selectingathletes, the coach should consider psychological tests that sort the candidatesaccording to the needs of high-performance athletics.The ability of athletes to cope with stress depends, to a high degree, on the

    coach. The coach has to plan the program to allow phases of regeneration andrelaxation and introduce athletes to mental training and its specific techniques.

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    I strongly believe that athletes' psychological behavior depends on theirphysiological wellbeing. In other words, athletes' mental state is a by product oftheir physiological condition. This is why I believe that, "Perfect fitness results inthe best psychology!" A well-planned periodized program will ensure superiorpsychological readiness, stress management, and mental training.

    While creating a periodized training program, the coach should produce apsychological periodization (please also refer to Integrated Periodization later inthis chapter). Canadian psychologists were among the first to realize thenecessity of psychological periodization. Following are the mental trainingphases as suggested by Bacon (1989).