Reaching optimal
performance for all athletes in the most efficient manner must remain a top
priority for all performance coaches. This goal is exceeded in importance only
by reducing injury during competition. Even with the inclusion of injury
reduction training tactics, which are commonly congruent with many desired
training adaptations, the use of efficient training methods to gain and
maintain optimal performance enhancements are vital for successful athletic
performance.
Coaches must also realize
the perfect training model for athletes only exists in theory and there are
never absolute outcomes with the use of various training methods. This is due
to the dynamic systems theory and the understanding that all systems of the
body, along with their reactions to each stressor would need to be accounted
for in a real-time setting for the “perfect training model” to be executed. We,
as performance coaches, must deal with athletes’ external stressors such as
tests, personal lives, jobs, and even occasionally misguided practice
techniques. Even though the perfect training model only exists in completely
controlled and understood world, an attempt is made by all coaches to create
the ideal model.
Before efficient manners of
training can be discussed and argued it is important for all coaches to first
have a firm understanding of the meaning of “optimal performance”. Optimal
performance can only be achieved when all qualities, or parameters, used within
the event are peaked simultaneously, to their appropriate amount for each
competition event. The peaking of these parameters relies on each of their
individual responses to training, which determines their windows of
availability for use in competition. The importance of each of these individual
qualities varies depending on the requirements of each sport. However, sports
will commonly include the adaptations to parameters in the aerobic system,
maximum strength levels, anaerobic endurance or repeat sprint effort, and
maximal speed. As stated previously, a coaches understanding of each event and
its specific quality requirements of that event will determine the specific
training protocol utilized.
There are many known
periodization models that have been used throughout the training process. Two
of the well-known periodization methods are the block and conjugate models,
which will be compared in this article. Both are common practices used within
the strength and conditioning world and have their own respective benefits. For
those unfamiliar with the differences between the two, block training places a
highly specific stress on one of the above mentioned qualities, while conjugate
training stresses all qualities within a training cycle. It should be noted
here that even when the focus of adaptation is placed on a single quality, as
seen in block training, other parameters may be affected due to the training.
An example of this occurs when seventy or more high-quality repetitions of 10
seconds or less are completed in a training session, yet a significant aerobic
training effect was seen.
Block Training
As stated above, the
concentration of training workloads is the most decisive and fundamental
principle of block periodization. This concentration of stress based on the
specific desired quality allows the organism to place focus on a single
adaptation, which greatly reduces the required time to maximize the adaptation.
Once the desired adaptation is acquired, a new stimulus is implemented to
improve a new, specifically chosen quality. This approach by block training allows
all adaptations to be realized with the least amount of required volume, which
means athletes do not experience as much “wear and tear” during training. May
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The block training model
can be broken into simple components, such as the three specialized phases
termed accumulation, transmutation, and realization. However, this model is
much more complex when considering the multi-year training model remodeling,
which must match the adaptations made by each athlete. Each phase is designed
to build upon the adaptations from the previous and ultimately lead to peaking
of all abilities. Accumulation is programmed for the development of basic
abilities such as aerobic endurance, muscular strength, and general movement
patterns. This phase of training will be completed for the longest amount of
time as the desired physiological and morphological changes develop the most
slowly. These general adaptations are then built upon in the transmutation
phase of training in which anaerobic endurance and specialized muscular
endurance training takes place. Finally the realization phase is designed as a
pre-competitive training phase in which maximal speed and the nervous system
are maximized. It is clear these three phases function on a continuum which
begins with the most general adaptations occurring in the accumulation phase
and becoming more specific as training progresses through the transmutation and
finally the realization, or peaking phase.
The block training method
further functions on the systematic principles of residual effects, which are
based on the amount of time each quality remains in a highly-trained state once
training is ceased. This builds on the previous idea that once one parameter is
maximized, others can be specifically trained while maintain the adaptations to
the previously trained qualities.
The residual effects of
each training quality are as follows:
- Aerobic endurance (30+5 days)
- Maximum strength (30+5 days)
- Anaerobic glycolytic endurance (18+4
days)
- Maximum speed (5+3 days)
The knowledge of these
training residuals allows for a systematic training of each individual quality,
along with the peaking of all qualities simultaneously, which must be the goal
for all coaches prior to the competition phase of the annual cycle. Based on the
residual effects shown above, aerobic qualities and maximum strength maintain
their training effects the longest, while the nervous system, or max speed,
have the shortest residuals. It is for this reason aerobic and maximum strength
abilities are trained during the accumulation phase, or early in the annual
cycle. By stressing and adapting these qualities with longer residuals, the
qualities more specific to sport, such as maximal speed, can be improved while
the aerobic and strength qualities remain elevated due to their long residual
effects. Transfer of training is also improved as more specific training is
completed prior to competition, which is also in accordance with the three
block training phases. Coaches must understand the importance previous training
plays in regards to determining the length of time each quality is stressed.
The individual athlete responses to training must be considered at all times,
as these will ultimately determine the residual length windows, and thus the
optimal results of block periodization can be reached.
Conjugate Training
The conjugate training
model takes a different approach as it attempts to train all qualities within a
single phase or training session. The majority of conjugate training models
follow a similar training session, which begins with maximum strength training,
followed by a lighter exercise which is aimed at increasing power and velocity,
and then finish with some exercises aimed at improving work capacity, or
anaerobic endurance. This model leads to inefficient adaptations and reduced
quality of work as the athlete’s body can become confused by the multiple
signals being sent as it is being told to be fast, strong, and increase
duration all within the same training session.
It is important to
understand that this method will lead to performance improvements. However,
some adaptations will occur at a much slower rate when multiple stressors are
presented within the same cycle. This is due to the fact that not all
parameters require the same amount of time to adapt maximally. If one of these
qualities adapts at a faster rate than others then that one ability will be
maximized. However, the others will lag behind and optimal performance will not
be reached in a time efficient manner. Some adaptations occur more quickly than
others, which means they are being trained unnecessarily while other qualities
are trained with sub-optimal stress levels. This can lead to the continued
training of a quality that may already be adapted optimally and will remain
adapted due to its residual training effect. This inefficient and elongated
adaptation phase leads to an excessive amount of time spent in the preparation
phase, which eliminates the ability to execute multiple realization, or
peaking, cycles within the annual training cycle.
This model of training is
useful, however, for low level athletes that are continuing to improve a strong
foundation of abilities if it is completed over multiple cycles. It should be
noted that the block method can also be used in low level athletes with great
success, it simply depends on the focus of the training completed for the
athlete. Block training can also be used in the same annual cycle as conjugate
training if an increased focus on a specific adaptation is needed in an
athlete. Once that foundation has been created through training athletes will
no longer receive the appropriate stimulus for adaptation within the annual
cycle when all parameters are stressed simultaneously
Applying the Block Training
Model to the Triphasic Annual Plan
In the realm of collegiate
and professional athletics, the majority of athletes must reach the stage of
optimal performance specific for their individual event multiple times within
the annual cycle. Using the idea that optimizing all abilities simultaneously
will lead to the greatest chance of a successful performance, specific peaking
programs can be created within the annual cycle. These peaking times can be
used at any time throughout training, however, they are typically applied at
specific phases. Examples of these peaking times are prior to training camps,
the beginning of conference play, and post-season competition periods.
Triphasic training takes
full advantage of the block system and its benefits of peaking athletes at
specific times of the competition calendar. The three phases of the block model
can be clearly seen with the above 80% training block, the high-velocity
high-load block, and the high-velocity low-load block. The residual effects of
each quality are also taken into account, which becomes clear when the entire
training calendar is laid out.
Before the focus of a
specific block can be chosen within the training cycle a coach must first
determine the competition dates. The knowledge of when athletes must be peaked
will allow a coach to set up a plan that will complete all phases of training
within the allotted time frame. Once these dates are determined, the duration
of each block must be determined. The needs of each athlete must be considered
during this planning of each phase. Some athletes will require different
stressors due to sport requirements, prior training status, genetics, etc. it
is important all of these factors are understood before a program is finalized.
The phases of the block
training model, as described previously, include the accumulation,
transmutation, and realization stages. Within the Triphasic Training model, the
accumulation block consists of the GPP training blocks and the muscle action
training at above 80% of one rep max. These two training blocks are aimed at
increasing the aerobic capacity and energy systems of the organism and
improving maximal strength. These two qualities are very general and
non-specific to sport, but they are responsible for creating the foundation
upon which all other abilities are able to be built. When the long residual effects
of these two qualities (aerobic and maximal strength) are considered, it is
clear these abilities are able to be trained, and then maintained for an
extended period of time. As stated above, the retention of these qualities
allows other parameters such as anaerobic endurance and maximal speed to be
trained, ultimately leading to all qualities peaking simultaneously. Due to the
physiological adaptations occurring in the body and these qualities building
the foundation for others, the greatest amount of time is spent in this
accumulation phase.
During the transmutation
phase of block training anaerobic endurance, or the ability to repeat high
intensity bouts, is trained specifically. Based on the continuum of residual
effects training this quality becomes ideal. This phase becomes more specific
to sport as energy systems required for competition can be trained more
specifically now that a solid foundation has been built. Biometric training, as
seen in Triphasic Training, can be completed in this phase to ensure all
athletes receive the appropriate stimulus, which also continues to reinforce
the previous training completed on the aerobic system. Training percentages are
also lowered during this time as power, rather than maximum strength, is now
the focus of training. The reduction in percentage also makes training more
specific to sport as bar speed is increased.
Finally the realization
phase occurs just prior to competition and consists of maximal speed training.
This block is executed using lighter-loads, less than 55% of one rep max, at
high-velocities. This training is more specific to sport as it most closely
mimics the velocities seen throughout competition. The effects of this nervous
system training are the shortest, thus this quality must be trained immediately
prior to competition.
The picture below depicts
the ability of the block training model to peak all qualities simultaneously,
ultimately leading to maximized ability to compete and perform. The adaptations
of training the aerobic system and maximum strength early in the cycle do not
diminish for up to 35 days, especially if the qualities are “touched up”
throughout that residual time period. The transmutation phase effects will
remain for up to 22 days, which allows the realization phase to take place
while remaining adapted.
Ultimately, all qualities for the desired competition event can be
trained, adapt, and supercompensate simultaneously when the block model is
programmed correctly. This will lead to the greatest opportunity for a successful
competition.