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Block Periodization by Prof., Dr. Vladimir Issurin Ph.D. This is a elib.tech Exclusive. Leaking it will result in a permanent ban.GB ThreadContributors: nowElite/VIP: 2 weeksPower Users (PU): 2 monthsUsers: neverThe basis of contemporary training was founded several decades ago when scientific knowledge was far from complete and athletes’ workloads, results, and demands were much lower then they are currently. At that time the traditional training periodization, as a division of the whole seasonal program into smaller periods and training units, was proposed and elucidated. This traditional periodization was republished many times and became a universal and monopolistic approach to training planning and analysis. However, further progress in sport science has reinforced the contradictions between traditional periodization and the successful experiences of prominent coaches and athletes. Gradually, these experiences led to alternative coaching concepts and, ultimately, a revamped training approach called Block Periodization. Its general idea presupposes the use and sequencing of specialized mesocycle-blocks, where highly concentrated training workloads are focused on a minimal number of motor and technical abilities. Unlike traditional periodization, where simultaneous development of many abilities is the norm, the block periodization concept proposes the consecutive training stimulation of carefully selected fitness components. This new approach has been implemented in various sports and has led to outstanding athletic achievements. Therefore, the purpose of this book is to introduce Block Periodization of sport training as a general concept and as the basis for a revamped training system. The adoption of this system requires reformation of many theoretical positions and practical guidelines, which previously seemed unshakable.This book is intended for coaches, athletes, researchers and physical education students. It is unique in the field because it links successful experience from world sport practice with the scientific basis of sport training. It consolidates empirically proved positions with the most up-to-date scientific knowledge.”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, USA (Founder of Carmichael Training System and Personal – Coach to 7-Time Tour de France Champion Lance ArmstrongContentsDedication……………………………………………………………….ivPreface……………………………………………………………………vAcknowledgements…………………………………………………….viiiChapter 1 Block Periodization vs. traditional theory……………….11.1. Traditional theory of periodization, basics and limitations……………………21.1.1. The scope of traditional theory………………………………………………..21.1.2. Pros and Cons of the traditional approach…………………………………….71.1.3. Why traditional planning should be revised…………………………………151.2. The Block Periodization Concept – general outline………………………….201.2.1. New concepts affecting the rationale and design of alternative training periodization………………………………………………………………….201.2.2. General principles of the Block Periodization Concept………………………251.2.3. Structuring the annual cycle………………………………………………….271.3. Consequences of the modern approach………………………………………30Summary…………………………………………………………………………..…32Chapter 2 The workout: general concepts and structure guidelines.372.1. Workout types and classifications……………………………………………382.1.1. Workout types according to organization……………………………………392.1.2. Task related classification of workouts………………………………………412.1.3. Aim-Load related classification………………………………………………432.1.4. Key-workouts as the decisive factor in developmental training sessions……452.2. Workout structure…………………………………………………………….482.2.1. Warm-up………………………………………………………………………482.2.2. The basic (main) part of the workout…………………………………………542.2.3. Cooling down…………………………………………………………………582.3. Guidelines for structuring a workout………………………………………….612.3.1. Sequencing exercises for different training modalities………………………622.3.2. Compatibility of different exercises………………………………………….652.3.3. One day workout series………………………………………………………672.4. How to structure a workout………………………………………………….71Summary…………………………………………………………………………….72Chapter 3 Microcycles, mesocycles and training stages……………783.1. Microcycles…………………………………………………………………..793.1.1. Types and specifications of microcycles……………………………………..803.1.2. Load variations within the microcycle (wave-shape design)…………………813.1.3. Microcycle to develop aerobic (strength-aerobic) abilities…………………..843.1.4. Microcycle of high intensity anaerobic workloads…………………………..893.1.5. Microcycle for explosive strength in highly coordinated exercises………….933.1.6. Pre-competitive microcycle…………………………………………………..963.1.7. Microcycle for sport, specific fitness maintenance in dual and team sports..1003.1.8. How to structure a microcycle………………………………………………1033.2. Mesocycles……………………………………………………………………1053.2.1. Accumulation mesocycle……………………………………………………1053.2.2. Transmutation mesocycle……………………………………………………1103.2.3. Realization mesocycle………………………………………………………1143.3. Training stage……………………………………………………………….1193.3.1. Competition in the training stage……………………………………………1203.3.2. How to prolong the residual training effects………………………………..121Summary……………………………………………………………………………123Chapter 4 Long-term preparation………………………………….1284.1. The annual cycle…………………………………………………………….1294.1.1. Goal, objectives and basic directions of the annual plan……………………1294.1.2. Constructing the annual program……………………………………………1314.1.3. General trends in workload planning within the annual cycle of preparation…………….1344.2. Quadrennial cycle of athletic preparation…………………………………..1364.3. Sport longevity of highly qualified athletes…………………………………1394.4. Long-term preparation of young athletes……………………………………1454.4.1. Stages and details of long-term preparation…………………………………1454.4.2. Sensitive periods in the development of different motor abilities…………..1514.4.3. Identifying gifted athletes…………………………………………………..154Summary……………………………………………………………………………160Chapter 5 Altitude training………………………………………….1645.1. Scientific background……………………………………………………….1665.1.1. General factors affecting altitude performance……………………………..1665.1.2. Basics of altitude adaptation…………………………………………………1685.1.3. Does altitude training provide benefits?…………………………………………………1715.2. Training fundamentals………………………………………………………1755.2.1. General principles and basic positions of altitude training…………………1765.2.2. Phases of altitude acclimatization and training program design……………1795.2.3. Post-altitude re-acclimatization and athletic performance………………….1835.2.4. Training stages with the altitude camp………………………………………1875.2.5. Non-conventional approaches to altitude training and exposure……………1915.2.6. Altitude training as a part of the annual preparation cycle………………….1965.2.7. Guidelines to structuring an altitude preparation program………………….199Summary……………………………………………………………………………200Glossary………………………………………………………………207About the author…………………………………………………….210About the AuthorProf., Dr. Vladimir B. IssurinServes as a scientific and professional coordinator of the Elite Sports department of the Israeli Olympic Committee at the Wingate Institute. He completed his undergraduate studies in Sports Sciences and his Ph.D dissertation on aquatic motor fitness and movement technique of swimmers in the Leningrad Sport University (1963-1972). His post-doctoral studies on motor/technical sportsmanship in individual water sports were completed at Moscow Spor University (1988). He served as a scientific adviser and head of the scientific group for the USSR Olympic canoe/kayak team during three quadrennial cycles (1978-1991) and earned two government awards. Since 1991, professor Issurin has lived in Israel and works as a researcher in the Sports Science Department (1991-94), is a professional consultant and coordinator of the Israeli Olympic national teams (since 1992), and lecturer at the Wingate coaching school and Wingate Physical Education College. he was advisor of 21 Ph.D. dissertations in the theory, physiology and bomechanical branches of sports training. As a member of the national Olympic delegations he took part in five Olympic Games; twice as a team leader of Israeli kayak and swimming national teams (2000 and 2004). He has over 150 scientific articles in national and international journals and in edited books and given over 50 international presentations. he has lectured at universities and coaching forums in Athens, Bangkok, Florence, Ghent, Gijon, Goeteborg, Grand Rapids (Michigan), Jyvaskyla, Kiev, Koeln, Leuven, Lisbon, Madrid, Magdeburg, Moscow, Palma de Mallorca Pontevedra, Poznan, Prague, Riga, Rome, St. Petersburg, Sofia, Tashkent, Tallinn, Vilnius and Volgograd. He has authored or coauthored 9 books. He has received honorary awwards of the Olympic Committees of USSR, Bulgaria and Lithuania. Dr. Issurin is a member of the International Informatization Academy associated with UNESCO. He is an Editorial Board member of the Journal of Sports Medicine and Physical Fitness and reviewer for the scientific journals, Sports Medicine and European Journal of Sports Sciences. Currently his research is focused on the methodology of high performance training and further development of the original coaching concepts for elite athletes. He is a multi-champion of Israel in masters swimming competitions.What People Are Saying About Block Periodization”Block Periodization””I am very happy to have had close cooperation with Dr. Issurin during my sport career. As time passes we better realize how valuable his contribution was to my athletic achievements. I am certain that this book will be very useful in helping new generations to attain sports excellence.” ~ Nicolae Juravschi Two-time Olympic and eight-time World champion in canoe President of Olympic Committee of Republic Moldova”It is my privilege that I count Prof. Issurin not only as a trusted colleague, a dedicated and thorough professional in his field of expertise but also as a personal friend. Many of the ideas and approaches proposed in this book have been realized in my work and have led to outstanding results with the athletes in my care. I believe this book will assist anyone who is searching for new sources of information on how to improve training and obtain higher achievements.” ~ Gennadi Touretski – Switzerland, Russia Personal coach of world and Olympic Champions in swimming Alexander Popov (RUS) and – Michael Klim (AUS) head coach of the Switzerland swimming national team”It is quite easy for me to judge the Block Periodization System. having been coached by Gennadi Touretski I have never needed nor used any other system. Therefore, I highly recommend this book to every athlete, who would agtree that better understanding can elicit better performance.” ~ Alexander Popov – Russia Five-time Olympic Champion, many times world and European champion in swimming