Periodization : theory and methodology of training PDF
Preview Periodization : theory and methodology of training
Periodization Theory and Methodology of Training Sixth Edition Tudor O. Bompa, PhD Carlo A. Buzzichelli Library of Congress Cataloging-in-Publication Data Names: Bompa, Tudor O., author. | Buzzichelli, Carlo, 1973- author. Title: Periodization : theory and methodology of training / Tudor O. Bompa, PhD, Carlo A. Buzzichelli. Description: Sixth edition. | Champaign, IL : Human Kinetics, [2019] | Includes bibliographical references and index. Identifiers: LCCN 2017060513 (print) | LCCN 2017041811 (ebook) | ISBN 9781492544814 (ebook) | ISBN 9781492544807 (print) Subjects: LCSH: Periodization training. | Weight training. Classification: LCC GV546 (print) | LCC GV546 .B546 2019 (ebook) | DDC 613.7/11--dc23 LC record available at https://lccn.loc.gov/2017060513 ISBN: 978-1-4925-4480-7 (print) Copyright © 2019 by Tudor O. Bompa and Carlo A. Buzzichelli Copyright © 2009 by Tudor O. Bompa and G. Gregory Haff Copyright © 1999 by Tudor O. Bompa Copyright © 1994, 1994, 1983 by Kendall/Hunt Publishing Company All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechan- ical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. The web addresses cited in this text were current as of February 2018, unless otherwise noted. Acquisitions Editor: Roger W. Earle Developmental Editor: Julie Marx Goodreau Managing Editor: Ann C. Gindes Copyeditor: Jackie Walker Gibson Indexer: Nan Badgett Permissions Manager: Martha Gullo Graphic Designer: Denise Lowry Cover Designer: Keri Evans Cover Design Associate: Susan Allen Photographs (interior): © Human Kinetics, unless otherwise noted. Photo Asset Manager: Laura Fitch Photo Production Manager: Jason Allen Senior Art Manager: Kelly Hendren Illustrations: © Human Kinetics, unless otherwise noted Printer: Edwards Brothers Malloy Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book is certified under a sustainable forestry program. Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 Website: www.HumanKinetics.com In the United States, email [email protected] or call 800-747-4457. In Canada, email [email protected]. In the United Kingdom/Europe, email [email protected]. For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E6954 Contents Preface vii Acknowledgments ix Part I Training Theory 1 Chapter 1 Basis for Training 3 Scope of Training 3 Objectives of Training 4 Classification of Skills 5 System of Training 6 Adaptation 8 Supercompensation Cycle and Adaptation 12 Sources of Energy 19 Summary of Major Concepts 27 Chapter 2 Principles of Training 29 Multilateral Development Versus Specialization 29 Individualization 36 Development of the Training Model 40 Load Progression 42 Sequence of the Training Load 48 Summary of Major Concepts 49 Chapter 3 Preparation for Training 51 Physical Training 51 Exercise for Physical Training 54 Technical Training 55 Tactical Training 58 Theoretical Training 68 Summary of Major Concepts 69 iii iv Contents Chapter 4 Variables of Training 71 Volume 71 Intensity 73 Relationship Between Volume and Intensity 78 Frequency 84 Complexity 85 Index of Overall Demand 86 Summary of Major Concepts 86 Part II Planning and Periodization 89 Chapter 5 Periodization of Biomotor Abilities 91 Brief History of Periodization 91 Periodization Terminology 93 Applying Periodization to the Development of Biomotor Abilities 99 Simultaneous Versus Sequential Integration of Biomotor Abilities 101 Periodization of Strength 103 Periodization of Power, Agility, and Movement Time 106 Periodization of Speed 107 Periodization of Endurance 109 Integrated Periodization 110 Summary of Major Concepts 113 Chapter 6 Planning the Training Session 115 Importance of Planning 115 Planning Requirements 116 Types of Training Plans 119 Training Session 119 Daily Cycle of Training 132 Modeling the Training Session Plan 134 Summary of Major Concepts 136 Chapter 7 Planning the Training Cycles 137 Microcycle 137 Macrocycle 159 Summary of Major Concepts 164 Contents v Chapter 8 Periodization of the Annual Plan 165 Annual Training Plan and Its Characteristics 165 Classifying Annual Plans 177 Chart of the Annual Training Plan 184 Criteria for Compiling an Annual Plan 192 Summary of Major Concepts 205 Chapter 9 Peaking for Competition 207 Training Conditions for Peaking 207 Peaking 208 Defining a Taper 209 Competition Phase of the Annual Plan 215 Identifying Peaking 223 Maintaining a Peak 224 Summary of Major Concepts 225 Part III Training Methods 227 Chapter 10 Strength and Power Development 229 The Relationship Between the Main Biomotor Abilities 229 Strength 231 Methods of Strength Training 238 Manipulation of Training Variables 238 Implementation of a Strength Training Program 253 Periodization of Strength 259 Summary of Major Concepts 263 Chapter 11 Endurance Training 265 Classification of Endurance 265 Factors Affecting Aerobic Endurance Performance 267 Factors Affecting Anaerobic Endurance Performance 275 Methods for Developing Endurance 276 Methods for Developing High-Intensity Endurance 284 Periodization of Endurance 294 Summary of Major Concepts 300 vi Contents Chapter 12 Speed and Agility Training 301 Speed Training 301 Agility Training 311 Program Design 313 Periodization of Speed and Agility Training 319 Summary of Major Concepts 323 Glossary 325 References 331 Index 371 About the Authors 381 Preface The classic text Theory and Methodology of Training by Tudor Bompa played a large role in shaping the training practices of many coaches and athletes throughout the world. This seminal text eventually became known as Periodization: Theory and Methodology of Train- ing. Since its first publication in 1983, Periodization has presented the latest research and practices related to training theory. The text has been translated into many languages and has become one of the major resources on periodization for sport scientists, coaches, and athletes throughout the world. For the sixth edition of Periodization: Theory and Methodology of Training, Bompa has teamed with Carlo Buzzichelli to cover the science and practice of the theory and methodology of training. The sixth edition offers information central to understanding the training process while providing scientific support for the principles fundamental to periodization. Organization of the Text In the sixth edition, Bompa and Buzzichelli organize the text into the three major content areas found in the previous editions: training theory, planning and periodization, and training methods. Part I, Training Theory, contains four chapters that delve into the major concepts central to training, such as the basic concepts of the training process (chapter 1), the principles of training (chapter 2), the tactical, technical, and physical components of the training process (chapter 3), and the variables associated with developing a training plan (chapter 4). These four chapters give the coach, sport scientist, and athlete the con- cepts necessary for understanding and developing periodized training plans, which are addressed in part II. Part II, Planning and Periodization, contains five chapters that discuss the methodological concepts that concern training planning. These chapters provide the historical context within which the concept of periodization was developed and the methodological tools for the periodization of the annual plan and biomotor abilities (chapter 5). They also cover how to conceptualize and plan training sessions (chapter 6), methods for constructing different training cycles (chapter 7), expanded discussions on the designing of the annual training plan (chapter 8), and methods for elevating performance at appropriate times (chapter 9). Chapter 9 couples the current scientific knowledge about the interrelation between training stress and performance with practical information that will allow coaches and athletes to manipulate training to ensure optimal performance during competition. The chapters in part III, Training Methods, discuss the development of strength and power (chapter 10), endurance (chapter 11), and speed and agility (chapter 12). In its examination of strength and power training, chapter 10 presents information on the interrelationships of force, velocity, rate of force development, and power, along with information on variables that can be manipulated in the construction of a strength training program. The chapters on endurance (chapter 11) and speed training (chapter 12) have been expanded to include the latest information on testing and developing these important sport performance char- acteristics. vii viii Preface Updates to the Sixth Edition The sixth edition of Periodization: Theory and Methodology of Training maintains several of the components of the fifth edition, including sample annual training plans, microcycle loading structures, and charts for designing periodized training plans. New to the sixth edition of Periodization are these features: • Discussions on the importance of the designing of a sport-specific annual plan that is specific to competition-level athletes. This helps overcome the misconception that planning and programming can use a one-size-fits-all approach. • An expanded chapter on the integration of biomotor abilities within the training process. • A historical contextualization of the concept of periodization of training as well as the clarification of several terms and concepts commonly used in the field of theory and methodology. • A comprehensive, coaching-derived update on the concepts of session, microcycle, and macrocycle organization. • An expanded chapter on the methods for developing muscular strength. This chapter discusses such concepts as the manipulation of loading variables and the conversion to specific strength, and how those concepts can be used to maximize strength gains and transfer to sport-specific performance. • A more detailed explanation of speed and agility training, differentiating between individual and team sports. • Expanded discussions about the development of sport-specific endurance and its individualization, again differentiating between individual and team sports. In this context different types of endurance and specific methods for testing and developing endurance are presented. The physiological bases for these methods are also presented to explain how training can affect the athlete’s physiology. The sixth edition of Periodization: Theory and Methodology of Training builds on the tradition established in previous editions of this text and expands on the current understanding of training theory and the application of periodization.
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