international conference bogota, 21-23.10 · (based on zatsiorsky, 1995) block periodization:...

International Conference

Bogota, 21-23.10.2015

Guidelines for Block

Periodized Training

Designing

Plan

• Workout compilation

• Microcycle

• Mesocycle

• Annual cycle

• Long-term preparation

Block Periodization: Workout

Workouts are the minimal

complete structural

components of a training

system

Workout:

Aim-Load

characterization


There are three general

types of workouts:

1. development,

2. retention and

3. restoration


Workout’s

aim

Training’s

load level

Restoration

time, hr

Referring

points

Extreme

> 72

5

Development

Large

48-72

4

Substantial

24-48

3

Retention

Medium

12-24

2

Restoration

Small

< 12

1

(based on Zatsiorsky, 1995)


Unlike the traditional training approach,

where the total volumes of performed

exercises are of primary importance,

the BPC postulates absolute priority of the

“total number of development workouts”

as the crucial characteristic.


Key-workouts - the most important

development workouts,

which are focused on

the current main training

directions


Targets The most relevant abilities,

usually not more then two

Mental factor Special motivation ,

full dedication

Timing “best time”, highest sensitivity

Load level Substantial or large or extreme

Organization

forms

Partnership, cooperation,

team spirit

Training

monitoring

Maximal objective

indication and estimation

Basic characteristics of key-workouts

Basic part – loading phase

The great coach Arthur Lydiard offered

a number of weekly programs. These

programs offered only one exercise in

each single workout.

Usually one selected exercise or task

should be particularly accentuated. This

main meaningful element of workout is

termed the key-exercise or key-task

http://www.meyer-meyer-sports.com/en/index.htm?produkte/buch/titel/026-6.htm


Compatibility

of different

exercises

Aerobic

endurance

Anaerobic

(glycolitic)

endurance

Alactic (sprint)

abilities

Maximum

strength -

hypertrophy

Learning the new

technical elements

Alactic (sprint) abilities

Strength endurance –aerobic

Maximum strength –hypertrophy (after)

Strength endurance –anaerobic

Aerobic restoration exercises

Aerobic-anaerobic (mixed) endurance

Aerobic endurance

Explosive strength

Maximum strength –hypertrophy (after)

Aerobic restoration exercises

Maximum strength – innervations

Flexibility

Aerobic restoration

Any kind of training modalities

but after the dominant tasks

Dominant training

modality

Compatible training

modalities

Compatible combinations of the training modalities

PREFERABLE ATHLETES’ CONDITIONS FOR

DEVELOPING WORKOUT

Well

rested Slightly

fatigued

Very

fatigued Fatigued

Block Periodization: Microcycle

Microcycle


Microcycle -

the shortest training cycle.

It encompasses a number of

workouts and lasts a number

of days, often one week


Type Purpose

Adjustment Initial adaptation to workloads

Loading Fitness development

Impact Fitness development by extreme

training stimuli

Pre-

competitive

Immediate preparation for

competition

Competitive Participation in competition

Restoration Active recovery

How to compile a training

microcycle?

1) Find out the main and secondary targets;

2) Select the number of workload peaks;

3) Define and localize the key-workouts;

4) Select the other compatible developing workouts;

5) Localize the restoration workouts and “windows”;

6) Select and distribute additional workouts;

7) Define more accurately the follow-up and restoration means.


AM Medium Substantial* Medium Medium Big Big* Off

PM Big Medium Off Big* Small Off

* key-workouts

Pattern of the load variation within several microcycle

0

1

2

3

4

5

Mon Tue Wed Thu Fri Sat Sun

Lo

ad

, p

oin

ts

0

1

2

3

4

5


Lo

ad

, p

oin

ts

0

1

2

3

4

5


Lo

ad

,po

ints

Two-peak design

Three-peak design

One-peak design

Blo

ck P

erio

diz

ati

on

: M

icro

cycl

e

Block Periodization: Mesocycle

Mesocycle


Mesocycle-blocks form the essence

of the alternative approach. There

are three types:

- accumulation,

- transmutation, and

- realization


The rational planning highlights:

• duration,

• content and

• training monitoring


0

2

4

6

8

10

12

2 3 4.5 6 9 12 16 20

Weeks

Ga

in o

f m

ax

ima

l s

tre

ng

th,%

Gain of maximal strength and its improvement

rate in elite female kayakers

Maximal strength

Improvement rate

Optimal

duration


Accumulation mesocycle

– essence –

enlargement of training

capacity


Adjustment

Loading

Loading

Restoration

Load level

- medium

- big

- big

- low

Accumulation mesocycle:

early season

Microcycles

totally – 4-6 weeks


Restoration

Loading

Loading

Impact

Load level

- low

- big

- big

- extreme

Accumulation mesocycle:

mid- and late season

Microcycles



Transmutation mesocycle

– essence –

highly concentrated sport-

specific workloads of high

intensity

Factors affecting duration

of transmutation mesocycle

• Fatigue accumulation

• Proximity of competition

• Residual training effect of

previous mesocycle

• Emotional tension



Realization mesocycle

– purpose –

attainment of peak-

performance


Major characteristics Particularities

Aims Peak-performance attainment, full restoration

prior to competition, completing the training

stage program

Abilities-targets Maximal speed (quickness), event specific

tactics, readiness to compete

Workload level Much lower than in preceding mesocycles

Duration One-three weeks

Techno-tactical behavior The use of sport-specific modeled exercises

(tasks)

Emotional tension Elevation pending the competition

Training monitoring Following up time-trials, evaluation of techno-

tactical behavior, training responses and level

of restoration

Nutrition The use of nutritional supplements and control

of energy intake

Realization mesocycle

Biological background of uncompatibility of

developing aerobic and anaerobic glycolytic

workloads

Claude

Bernard Walter

Cannon

Classic theory

of

homeostasis – maintaining

the constancy

of body’s

internal milieu

Homeostatic regulation is a predominant

mechanism for developing basic sport abilities

like cardiorespiratory fitness, general neuro-

muscular coordination, and morphological and

organic adjustment of the musculoskeletal

system. Therefore, homeostatic regulation serves

as a dominant mechanism of adaptation to

training in the early stages of long-term athletic

preparation and for developing of basic motor

and technical abilities in high-performance

athletes.

In terms of BP these cycles are specified as

accumulation mesocycle-blocks.

Homeostasis

Hans

Selye

Classic theory

of stress and

General

Adaptation

Syndrome

" Another major pathway involved in the stress

mechanism is carried through the

catecholamines liberated under the influence

of an acetylcholine discharge, at autonomic

nerve endings and in the adrenal medulla”

The Nature of Stress

by Hans Selye

Stress adaptation

The strong training stimuli elicited by workloads of

high intensity mobilize the athlete’s energy

resources in amounts that exceed the metabolic

level necessary for homeostatic response. These

increased demands trigger off profound endocrine

responses, i.e., the secretion of stress hormones.

Thus, highly intensive anaerobic glycolitic exercises

produce a pronounced catecholamine response

(Viru, 1985,1995), and the rapid secretion of

cortisol, corticotropin and β –endorphin (Lehman,

Keul,1981 ) .

In terms of BP this training specified as

transmutation mesocycle-blocks.

Stress adaptation

Preparation that entails the use of both types of training

concurrently demands energy needs that surpassing the

limits of homeostatic regulation. Correspondingly, stress

reactions become stronger. This more strained metabolic

and hormonal body environment suppresses homeostatic

responses and has a deleterious effect on workloads

intended to develop basic athletic abilities. Such conflicting

responses, which are typical of mixed training among high-

performance athletes, lead to a decline in general aerobic

abilities, a reduction in muscle strength and cases of

overtraining.

BP model allows to avoid such conflicting physiological

responses and exploits the most appropriate mode of

biological adaptation.

Interaction of homeostasis and stress reactions

Interaction between sequenced mesocycles

Accumulation Transmutation Realization

Residuals

Competition Blocks-mesocycles

Superposition of Residual

Training Effects – Timing

about 30 days

about 15 days

totally – 60-30 days

Emotional strain shortens

the training residuals

Fact:

(Issurin & Lustig, 2004)

Annual cycle

Block Periodization: Annual cycle

Co

mp

eti

tion

sS

tages

,

per

iod

s

Mes

o-

cycl

es

Mic

ro-

cycl

esT

rain

ing

cam

ps

Level A

Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug

Med

.

exam

s

Level B

Level C

Level D

NCh

NCup

RTWC

Compilation of the annual plan - 1st step


Compilation of the annual plan – 2nd step C

om

peti

tion

sS

tages

,

per

iod

s

Mes

o-

cycl

es

Mic

ro-

cycl

esT

rain

ing

cam

ps

Level A


Med

.

exam

s

Level B

Level C

Level D

NCh

NCup

RTWC

Preparation periodCompetition period


Compilation of the annual plan – 3rd step C

om

peti

tion

sS

tages

,

per

iod

s

Mes

o-

cycl

es

Mic

ro-

cycl

esT

rain

ing

cam

ps

Level A


Med

.

exa

ms

Level B

Level C

Level D

NCh

NCup

RTWC



Compilation of the annual plan – 3rd step C

om

peti

tion

sS

tages

,

per

iod

s

Mes

o-

cycl

es

Mic

ro-

cycl

esT

rain

ing

cam

psLevel A


Med

.

exa

ms

Level B

Level C

Level D

NCh

NCup

RTWC


Long-term

preparation

Lance Armstrong

World Champion

and seven-fold

Grand Champion of

the Tour de France,

the most prestigious

road race in the

world

Lance Armstrong: Long-term trend

of the physiological variables

60

65

70

75

80

85

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VO

,m

l/k

g/m

in

196

198

200

202

204

206

208H

ea

rt R

ate

, 1

/min

20

20.5

21

21.5

22

22.5

23

23.5

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Me

ch

an

ica

l e

ffic

ien

cy

,%

370

380

390

400

410

420

Po

we

r a

t V

O o

f 5

l/m

in, W

21.1 21.4 22 23 24 25 26 27 28

2m

ax

2

A g e

Mechanical efficiency

Power at 5 l/min

VO max2

Maximal Heart Rate

(adapted from Coyle, 2005)

Ivan

Klementiev

Olympic and seven-fold World

Champion; winner of two silver Olympic

medals in canoeing

Ivan Klementiev: Long-term trend

of annual training volumes E

arn

ed

med

als

WC

hO

G

S S

G*

S*

S

S

G

S

2G G

B

G G

1400

1800

2200

2600

3000

3400

3800

4200

4600

5000

17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37

Age, yr

To

tal

pa

dd

lin

g v

olu

me

,km

G

S

G

SB

B

OG OG OG OG

Dr. Issurin provides an

innovative new take on

periodization; the most

effective method for

preparing athletes for

competition. In their

pursuit of athletic excellence,

this in-depth work will be an

important resource for

scientists, athletes, and

coaches alike.

Chris Carmichael, Personal

Coach to 7-Time Tour de

France Champion

Lance Armstrong, USA

I use this opportunity to express my appreciation of

methodological recommendations of Prof. Issurin that have

assisted me greatly in my work. Prof. Issurin belongs to

category of scientists, who know and understand the needs of

coaches and his work has expanded our knowledge and

enriched our coaching abilities allowing us to strive and reach

better results.

Oreste Perri

Two-time world champion, personal

coach of a number of Olympic and

World champions. Head coach of

Italian canoe-kayak national team.

Vladimir B. Issurin, Ph.D., Professor

Israel

Gennadi Touretski Personal coach of many-time world and Olympic champions Alexander

Popov (RUS) and Michael Klim (AUS)

My familiarity with the study outcomes of Vladimir Issurin cover a

long period of cooperation and friendship. I believe the Block

Periodization will assist anyone who is searching for new sources of

information on how to improve training and obtain higher

achievements.

Conclusion The history of Training Periodization

from traditional till nowadays versions

can give us strong stimuli for our

professional ambitions, creativity and

ongoing cooperation with prominent

practice.

Thank you

for your

attention

Strength and

Aerobic

Endurance

Strength

Endurance

Anaerobic

Endurance

Velocity

Tactics

Competition

Blocks-mesocycles followed by

inclusive mini-blocks

15-25 15-25 12-18 days

international conference bogota, 21-23.10 · (based on zatsiorsky, 1995) block periodization:...

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