Professor Tudor Bompa, Ph.Dtudor.bompa@sympatico.ca

Strength Training for SportsStrength Training for Sports

The early glory of ancient athletes

By Miron(Vatican)

Did they follow a periodized program?

4th Century

Yes! A novice form of periodization:

Pentathlon (fourth century B.C.)

PreparatoryءCompetitiveءRelaxation / Massageء(Phylostratus, 170-245 A.D.)

SWIS STONE THROWERS

TEUTOBOLD JUMPING OVER FIVE HORSES

GYMNASTIK FÜR DIE JUGEND

The Micro-cycle

Flavius Phylostratus (A.D. 170-245) has proposed the Tetra system (four days micro-cycle):

Day 1: short and energetic Day 2: exercise intenselyDay 3: relax and revive the activityDay 4: moderate exercise

Planning

• Since the ancient Olympic games

• Flavius Philostratus (A.D. 170-245)– 10 books on training

– i.e. Handbook for the Athletics coach

– Gymnastics

Annual Training Program

What is it?-divides the Annual Plan into smaller and easier to managetraining phases

-P. of biomotor abilities

Periodization:

Why? Needs:-adaptation-T/TA skills-bio-motor abilities-peaking/psychological-climatic

Division of an annual plan into its phases and cycles of training

The Annual Plan

Phases oftraining

Sub-phases

Macro-cycles

Micro-cycles

Prepatory Competitive Transition

TransitionGeneralpreparation

Specificpreparation

Pre-competitive Competitive

The Yearly Training Plan

Peaking

Periodization of Strength for a Mono-Cycle(C=Cessation of Strength Training)

Preparatory Competitive TransitionAA MxS Conversion to Maintenance of C Compensation

P/M-E *P Training

*M-E

Periodization Models for SportsPeriodization Models for SportsAthletics (Track and field)

A sprinter requires explosive speedand long, powerful strides. Enduranceis not as important a consideration asacceleration since the sprinter needsto move quickly over a short distance.

• Dominant energy systems:anaerobic alactic and lactic

• Limiting factors: reactive power,starting power, accelerationpower, P-E

• Training objectives: MxS,reactive power, starting power,acceleration power, P-E

SwimmingSwimmingLong distance swimmers must train forMuscle enduraance. A long race taxes theAerobic energy system, but proper trainingWill give the swimmer an edurance edge.The model below assumes two competitivePhases, one beginning in January and the Other beginning in the late spring.

• Dominant energy system: aerobic• Limiting factor: M-E long• Training objectives: M-E long, P-E

Periodization of Strength and its Effectson the Force-Time Curve

Training Objective:

Adaptation to Strength Training

Training Objective:

Adaptation to Strength Training

Anatomical Adaptation Phase

Example of a 3 week program:Example of a 3 week program:

Ex / Wk# 1 2 3

Leg press4015

4015

5015

2 33

Training Objective: Dev. MxS

↑ recruitment of FT

Training Objective: Dev. MxS

↑ recruitment of FT

Maximum Strength Phase

Example of a 3 week program:Example of a 3 week program:

Ex / Wk# 1 2 3

Squats808

903

952

3 43

1. Increase the recruitment of FT m. fibers

-MxS training

2. Increase the discharge rate FT m. fibers

-Power training

Neuromuscular Strategy:

Training Objectives:↑ the discharge rate of FT

Training Phase Preparatory Competitive: league

games Transition

Neuro-muscular strategy

Adapt-ation

Increase the

recruit-ment of

FT

Increase the

discharge rate of

FT

Maintain the ability to recruit and discharge FT

Balance develop-

ment of all muscles/ stabilizers

Periodization of

strength/ power

AA MxS Power Maintenance of MxS and power AA

No. Exercise

Medicine ball side throws

Jumping half squats

Reactive jump plyometrics

4 x 6

4 x 10

5 x 6 5 x 8 5 x 8 4 x 6

5 x 8

5 x 10 5 x 12

640 4 5 5 5 5 5

50 6

50 6

50 5

60

5 x 105 x 10

5 x 125 x 10

4 x 8

4 x 6

Between-the-legs, two-handed overhead throws

Week 1 Week 2 Week 3 Week 4 Week 5

4321

Loading patternLow

Medium MediumHigh High

Muscle Endurance – Medium Duration

No.

Exercise Week 1 2 3 4 5 – 6

1 Squats 2 x 50

2 Leg curls ? 2 x 501 x 100

3 Swim bench 2 x 50

1 x 150

4 Calf Raise 2 x 50

5 Abds curls 2 x 50

6 Supinated MB throws 2 x 50

1 x 100

1 x 150

1 x 100 1-2 x 300 2-3 x 300

Note: Load: 40% 1RM

Periodization of Power