Conferencia Tudor Bompa
Conferencia Tudor Bompa
Conferencia Tudor Bompa
By Miron
(Vatican)
Did they follow a periodized program?
4th Century
Yes! A novice form of periodization:
ءPreparatory
ءCompetitive
ءRelaxation / Massage
(Phylostratus, 170-245 A.D.)
Pentathlon (fourth
century B.C.)
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):
– Gymnastics
Strength Training?
Scope of Strength Training
• HIT
• Bodybuilding
• Olympic Weight Lifting
• Power Lifting
• Power Training Throughout the Year
Contractile Elements of the Muscle
Velocity of Movement
Twitch Response – tetanus
training
Percentage of ST/FT
Strength Training Principles:
1. Variety
2. Individualization
3. Specificity
Needs for specific adaptation:
• Methods must be specific to the speed
of contraction
• Exercises must increase contraction
force in the intended direction of athletic
skills
• Power/speed sports rely on neural
adaptation – nervous system training
(Enoka, 2000, etc.)
• Exercises must increase activation of
prime movers
• F T recruitment = MxS
• Sequence of m. contraction : as in T
skill
- multi-joint exercises
• Motor units recruitment and firing rate
increase with higher loads and faster
contraction
– MxS and P training are the only methods that increases
the firing rate and FT m. fiber recruitment (Enoka, 2003.;
De Luca, et al., 1982)
4. Develop stabilizers
Training
Volume
Fewer Slower
Higher Load
Repetitions Performance
100
90
80
Load 60 100 1
percent 50 95 2-3
90 4
of IRM 85 6
40 80 8-10
75 10-12
30 70 15
65 20-25
20 60 25
50 40-50
10 40 80-100
30 100-150
1 5 10 20 30 40 50 60 100 150 200
Number of repetitions
Number of Sets
Set:
☛ Number of repetitions per exercise followed by a rest interval
☛ Depends on the number of exercises and the strength combination
☛ Number of sets decreases as the number of exercises increases
Athlete’s
abilities
Number of
muscle groups
to be trained
Rest Interval
Suggested Guidelines for R.I. Between Sets for Various
Loads and Their Applicable Circumstances
Load % Speed of performance RI (minutes) Applicability
☛ Select training exercises according to the specifics of the sport, the athletes’
needs, and the phase of training
☛ Maximum strength is the highest load an athlete can lift in one attempt and is
used by coaches to calculate their athlete’s 1RM
Training Program Design (cont’d)
4. Develop the Actual Training Program
☛ The notation of load, number of reps, and number of sets is expressed as follows:
80% Load
4 Sets
10 # Reps
6 60 3
Dead Lift 2
8
☛ This test is required before beginning a new macrocycle to ensure that progress
in MxS is achieved and the new load is related to the gains made in strength
Loading Patterns
• Pyramid
• Double-pyramid
• Skewed pyramid
• Flat pyramid
Flat Pyramid
80% 80%
Warm-
up 60%
“ The flat pyramid represents the best loading pattern for the MxS”
Exercise Prescription
Percent
Exercise iEMG
Rectus Femoris (Quadriceps)
Safety squats (90-degree angle, shoulder-width
stance) 88
Seated leg extensions (toes straight) 86
Half squats (90-degree angle, shoulder-width stance 78
Leg presses ( 110-degree angle) 76
Smith machine squats (90-degree angle, shoulder-
Width stance) 60
Training Session Plan
Number
Numberof
ofstrength
strengthtraining
trainingsessions
sessionsper
permicro-cycle:
micro-cycle:
• Athletes classification
• Phase of training
Training Options 1 2 3 4
Sequence of Warm-up Warm-up Warm-up Warm-up
types of training *T *TA *TA *END
*Sp *P-E *M-E *M-E
*MxS/P *M-E
T + SP + MxS/P
Modeling the Training Plan
1. Warm-up: 20 minutes
2. Fatigue the players:
- T/TA drills tapping L.A. and O2 conditions
- speed/power training specific/non-specific
3. T/TA drills to improve accuracy of passing/
shooting
4. Warm-down
Training Model for the Development
of Speed and Power
1. Warm-up: 20 minutes
2. Specific/on-specific drills for the dev. of speed/
power
3. T/TA drills for skill automation (repetitions of
known skills
4. Warm-down
Training Model for the Development
of Speed/Power Under Fatiguing
Conditions
1. Warm-up: 20 minutes
2. Fatigue the players: T/TA drills of longer
duration (O2 system)
3. Speed / power drills (under fatigued conditions)
4. Warm-down
Training Model for the Pre-Game
Arousal
A.M. training
Types:
•Developmental
•Shock
•Regeneration
•Competition, and
•Tapering
Needs of Simplification
Micro-cycle Plan
70-80% High
60-70% Medium
Load
60-65% Low
60% Regeneration
Micro-cycles
60/10x1 60/10x2
Training Load 60/10x2 65/9x2 70/8x3
65/9x3 70/8x2 75/7x2 65/10x4
Step 1 2 3 4
Suggested
SuggestedOptions:
Options:
Day # 1 2 3 4 5 6 7
Training
/ M H M H M H
demand
Day # 1 2 3 4 5 6 7
Training
/ L/M H M H L H
demand
Day # 1 2 3 4 5 6 7
Training
/ M H L H L H
demand
Day # 1 2 3 4 5 6 7 8 9 10 11 12
Peaking
Periodization of Bio-motor Abilities
Preparatory Competitive Transition
General Pre-
Specific preparatory Main competition Transition
preparatory comp
Conversion
-Power
Anatomical Maximum
Strength -Muscle Maintenance C Compensation
adaptation strength
endurance
-Both
-Aerobic
endurance
Aerobic Specific endurance Aerobic
Endurance -Specific
endurance (ergogenesis) endurance
endurance
(ergogenesis)
-Specific
-alactic
Aerobic speed -Specific speed
Speed
& *Alactic -Agility
Speed -Anaerobic
anaerobic * Lactic -Reaction time
endurance
endurance *Speed -Speed endurance
(ergogenesis)
endurance
Maintenance:
Conver.
AA Hyp. MxS *Power Compen.
to P
*MxS
Variation of Periodization for Development of
Hypertrophy and MxS
3 7 6 3 3 3 3 3
AA Hyp. MxS H MxS H MxS Conv. Maintenance: Compen.
to P P/MxS
Hypothetical Periodization for Athletes Who Might Require
More Frequent Alternations of Training Phases
7 6 3 3 3 3 4 16 6
Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sept
Conv. Conv.
AA MxS Maint. AA MxS Maint. Compen.
To P to P
Hypothetical Periodization of Strength for a Tri-Cycle
Sept Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Comp.
Prep. I Comp. I T Prep. II Comp. II T Prep. III T
III
Load
M C C
Days S M T W T F S S M T W T F S S M T W T F S
Micro-cycle 1 2 3
Suggested plan for strength training (and its loading) for a speed-power-
dominant sport where competitions (C) are planned 3 weeks apart.
Note: Load could also mean training intensity/overall demand
Variations in loading patterns
Load
M C C
Days S M T W T F S S M T W T F S
Week 1 2
Proposed strength training days (and their loading magnitude) for a situation
where competitions are planned 2 weeks apart.
Variations in loading patterns for
sports with weekly competitions
Load
M C C
Days S S M T W T F S
Possible scenario for planning strength training for a situation where weekly
competitions are the norm. In case of high-level fatigue; the plan can be
altered to either reduce Tuesday’s load to low intensity or schedule only one
workout on Wednesday.
Variations of Loading
Team Sports
Load
M G G
Days S S M T W T F S
Suggested schedule for strength training for a team sport with a game every
weekend.
Variations of Loading – 2 games/week
Load
M G G
?
L
Days S M T W T F S
Suggested maintenance program for strength training for a team sport playing
two games per week. The main workout is on Thursday, with fatigue and the
importance of the Tuesday game dictating the fate of Monday’s strength
training.
Anatomical Adaptation Phase
Training Objective:
Adaptation to Strength Training
Example of a 3 week program:
Ex / Wk# 1 2 3
40 2
40 3
50 3
Leg press
15 15 15
Anatomical Adaptation
Strength training program for the AA phase for a team sport
(basketball, ice hockey, volleyball, lacrosse, baseball,etc).
Strategy Avoid M. Soreness
Caused
Causedby
byEccentric
EccentricContraction
Contraction::
Strategy:
Ex / Wk# 1 2 3
60 3
70 3
70 4
Elbow curls
10 10 12
Hypertrophy
Maximum Strength Phase
Ex / Wk# 1 2 3
80 3
90 3
95 4
Squats
8 3 2
Six – Weeks Maximum Strength Phase
Jan Jan Jan Jan. 28 Feb Feb
# Exercise\Dates 7 - 13 14-20 21-27 Feb. 3 4 -10 11-17
R1/min
80 3 85 4 90 5 80 3 90 5 95 5
1 Squats 6 5 3 8 3 2 4
80 2 85 3 90 3 80 3 90 3 95 3
2 Arm Pulls 8 5 3 8 3 2
2
60 60 70 2 60 2 70 70
3 Leg curls 10
2
10
2
10 12 10
2
10
3 2
4 Abds curls 2
60 60 70 3 60 70 70 3
5 1/2 Deadlifts 10
2
12 10 10
2
10
3
10
70 3 70 3 80 80 3 90 4 95 4
6 Reverse Leg Press 10 12 8
3
8 3 2
3
80 3 85 3 90 4 80 3 90 4 95 4
7 Bench Press 6 5 3 8 3 2
AAplayers
playersability
abilityto
togenerate
generateMxS
MxSdepends
depends
to
toaahigh
highdegree
degreeon: on:
One
Oneof
ofthe
themost
mostpositive
positiveoutcomes
outcomesof
ofthe
theMLM
MLMfor
forPower
Poweris:
is:
MxS
Speed, Pitching/Throwing
Power, and Reaction/Agility
Power Phase
Neuromuscular Strategy:
Training
Preparatory Competitive: league games Transition
Phase
Increase Balance
Increase
Neuro- the develop-
Adapt- the Maintain the ability to recruit
muscular recruit- ment of all
ation discharge and discharge FT
strategy ment of muscles/
rate of FT
FT stabilizers
Periodization
Maintenance of MxS and
of strength/ AA MxS Power AA
power
power
Conversion to Power
Bounding exercises
3-5minutes
3 *Two legs Submaximum 3-25 x 5-15 50-250
*One leg
Low-impact jumps/throws
2-3 minutes
5 *On spot Low 10-30 x 10-15 50-300
*Implements
No. Exercise Week 1 Week 2 Week 3 Week 4 Week 5
40 4 50 5 60 5 50 5 60 5
1 Jumping half squats
6 5 5 6 5
2 Medicine ball side throws 4 x 10 5 x 10 5 x 12 5 x 10 5 x 12
Between-the-legs, two-
3 handed overhead throws
4x6 4x8 5 x 10 5x8 5 x 10
High High
Loading pattern Medium Medium
Low
RI = 3 to 4 minutes
Five-week power training program (combining isotonic and ballistic methods)
Scope: Develop Power Under Fatiguing
Conditions
2 MB side throws 10 x 15 10 x 15 10 x 20 12 x 25 3
5 Training Demand L M H H
Landing/Reactive
Landing/ReactivePower
Power
Throwing
ThrowingPower
Power
Starting
StartingPower
Power
Acceleration
AccelerationPower
Power
Drop jump from a high box followed by several short jumps, emphasizing the landing
(land on balls of feet, knees bent, and hold).
Muscle Endurance – Medium Duration
1 Squats 2 x 50
1 x 100
2 Leg curls ? 2 x 50 1 x 150
3 Swim bench 2 x 50
1 x 100 1-2 x 300 2-3 x 300
4 Calf Raise 2 x 50
Leg press Take a load of Perform the Perform 10 Perform two Perform three Perform all
< 30 percent same work minutes of exercises exercises six exercises
Arm pulls and for 7 minutes nonstop work nonstop, or nonstop, or nonstop, or
progressively nonstop for for each 20 minutes of 30 minutes of 60 minutes of
perform 4 each exercise exercise work. work. work
Abd
minutes of Repeat for Repeat for
nonstop work exercises 3 the other
Squats
for each and 4, and three
Supine arm exercise again for exercises
pulls exercises 5
and 6
Step-ups/
calf raise
RI between
1-2 minutes 2 minutes 2 minutes --- --- ---
exercises
RI between
--- --- --- 2-4 minutes 3-4 minutes 5 minutes
circuits
Maintenance Phase
• The benefits of strength to a player is felt for as long as the
neuro-muscular system maintains the cellular adaptations
induced by strength training.