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I will break it into two parts as I have many notes. Tudor O. Bompa, PhD, is recognised worldwide as the foremost expert on periodization training. Chapter 1 — Basis for Training.
I will break it into two parts as I have many notes. Tudor O. Bompa, PhD, is recognised worldwide as the foremost expert on periodization training. Chapter 1 — Basis for Training. This chapter lays the outlining the multiple factors associated with the training process. It is important that a progressive increase in stimulus will lead to adaptation and improved performance, lack of stimulus results in a plateau and hinders performance, whereas too excessive of a stimulus results in maladaptation, decreasing performance.
The glycolytic system is responsible from 20s — 2 minutes of activity where during fast glycolysis lactate is converted to pyruvate.
Towards 2 minutes ATP supply transfers from fast to slow glycolysis and shifts pyruvate to the mitochondria for oxidative metabolism. The oxidative system is predominant during 2 minutes — 3 hour events. Chapter 2 — Principles of Training. Multilateral development is important during the early stages of development as it lays the foundations for more specific work to com later on.
It provides consistent but progressive performances through steady incremental loading patterns which results in fewer injuries. Early specialization will bring about quick improvements but theses will tail off and plateau in the future. There is also a high incidence of burnout with early specialization through overtraining and an increased risk of injury due to forced development as compared to consistent and progressive seen in multilateral development.
Load progressions should be planned according to tolerance level — biological age and chronological age, training age, training histroy, health status, and stress and recovery rate. Linear loading : Can be useful early on in development Mark Rippetoe states this also in his book Practical Programming , but periods of recovery are needed to maximize adaptive responses otherwise will plateau, or if done for an extended period overtraining will occur.
Step loading : Progressive overload interspersed with periods of unloading usually following a wave-like increase in training load a 3 week increase: 1 week unload for example. A greater loading phase will require a greater unloading phase but step loading develops a base for future training blocks. Concentrated loading : Sometimes classified as short-term overreaching, where high volumes and intensities are planned for a short time, and performance gains may not occur until weeks after the cessation of the concentrated load.
Conjugated Sequence : Concentrated loading followed by restitution where microcycles will have 1 primary emphasis max strength while maintaining other areas speed, power, agility.
During the restitution phase max strength will then be reduced focus and an increase focus in the other biomotor abilities will occur. By concentrating the loading for 4 weeks, then unloading for 3 weeks , then going back to loading and a further unload results in a supercompensation effect. Therefore, training can be sequenced so that performance can peak at certain times by manipulating training density and duration, not volume and intensity.
Flat loading : applicable to more advanced highly trained athletes if they have developed the physiological base to tolerate constant high volumes and intensities.
Usually performed for 3 weeks with the 4th week an unload. If sequenced properly each block will potentiate the next. There are endless ways to integrate loading paradigms — , , but consider the training status of the athlete, goals of the training plan, recovery interventions available, amount of time to train, and the physiological responses to different loading models according to scientific literature.
Chapter 3 — Preparation for Training Physical training increases physiological potential and sport specific biomotor abilities. This can be broken down to general physical training increasing work capacity and the potential to adapt think multilateral development , and sport specific physical training which builds on the general physical training foundations, but are more specific to the demands of the sport by targeting specific physiological adaptations.
Exercises in the general phase utilize body weight, benches, skipping and med balls targeting general strength, flexibility, mobility, aerobic fitness and anaerobic capacity. Sports specific exercises target specific movement patterns of the sporting activities, allowing for a greater transfer of training through specific muscle actions concentric, eccentric, isometric , kinematic velocity, angles and kinetic characteristics force, RFD, power.
Exercises include Olympic lifts, squats etc. Technical Training : it is important to create efficient movement patterns that are biomechanically sound in relation to application of forces and running economy. Simple tasks as running and cycling are also easier to attain proficiency in as compared to complex Olympic lifts, throws, jumps which require more coordination. Chapter 4 — Variables of Training. The manipulation of volume, intensity and density of training is key to a well thought out plan and programme.
For sprints, throws, and lower body jumps can be number of repetitions. Volume can be increased through increasing the volume method above during the session or increasing the density frequency of training, or both. Intensity relates to power output, opposing force, or velocity of progression. It reuires an increase in neuromuscular activation and can be expressed as metres per second speed , kg force , or Watts power.
Volume and intensity are inversely related in most instances. High volumes and intensities increase physiological stress and hormone disturbances while causing severe neuromuscular fatigue. High volumes of work with low intensities do serve as a basis for the higher intensity workloads that come later on though.
Density represents the frequency or distribution of training sessions. It is important to establish correct work:rest ratios in order to target the specific energy systems. Chapter 5 — Rest and Recovery. Rest and recovery is aiming to maximize preparedness dissipate fatigue and maintain fitness and is best done through properly designed programming with logical variations in volume, intensity and exercise selection.
Fatigue can be broken into acute and chronic. If high volumes and intensities are done for short periods, this might be overreaching. Overreaching is a planned part of the programme high concentrated loading followed by unloading to supercompensate weeks post overreach phase. Usually caused by monotonous non-varying training patterns sustained for too long or too frequently.
Ways to monitor and prevent overtraining:. Chapter 6 — Annual Training Plan. Divides the year into distinct phases with specific objectives. Anatomical Adaptation Sometimes referred to as a hypertrophy phase to increase lean body mass, increase strength, work capacity and lay the neuromuscular foundations through high volume — moderate intensity across weeks.
Usually sets of reps. Maximum Strength Power and endurance are highly dependent upon maximum strength. Stronger individuals show increased power outputs and higher levels of muscular endurance. This phase builds on abilities developed in the anatomical adaptation phase and develops the specific neuromuscular attributes associated with power development.
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Notify me of new posts via email. Menu Skip to content. About Contact. The Authors Tudor O. Chapter 1 — Basis for Training This chapter lays the outlining the multiple factors associated with the training process. Chapter 2 — Principles of Training Multilateral development is important during the early stages of development as it lays the foundations for more specific work to com later on.
Chapter 4 — Variables of Training The manipulation of volume, intensity and density of training is key to a well thought out plan and programme.
Chapter 5 — Rest and Recovery Rest and recovery is aiming to maximize preparedness dissipate fatigue and maintain fitness and is best done through properly designed programming with logical variations in volume, intensity and exercise selection. Chapter 6 — Annual Training Plan Divides the year into distinct phases with specific objectives. Share this: Facebook Twitter LinkedIn.
Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Guided by the expertise of Tudor O. Bompa, the pioneer of periodization training, and leading periodization researcher G. Gregory Haff, you'll learn how to vary the intensity and volume of training to optimize the body's ability to recover and rebuild--resulting in better performance and less risk of injury. Translated into nine languages, Periodization: Theory and Methodology of Training has become one of the major resources on periodization for sport scientists, coaches, and athletes throughout the world.
Embed Size px x x x x Periodization-5th Edition - Tudor Bompa,. Bompa Periodization Part I: viebradpasscipur Tudor Bompa : Books, Biography -Periodization-5th Edition: Theory and Methodology of Training the pioneer ofperiodization training, and leading periodization researcher G. GregoryHaff, www.
[Tudor Bompa, G. Gregory Haff] Periodization Theo(madvirgin.org). August 15, | Author: Sławek DOWNLOAD PDF - MB. Share Embed Donate Periodization Theory and Methodology of Training This page intentionally left blank.
Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Guided by the expertise of Tudor O. Gregory Haff, you'll learn how to vary the intensity and volume.
Tudor O. Bompa, the pioneer of periodization training, and Carlo A. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of periodization in his native Romania in After adopting his training system, the Eastern Bloc countries dominated international sports through the s and s. In , Bompa began applying his principles of periodization to the sport of bodybuilding.
Training theory -- Basis for training. Scope of training -- Objectives of training -- Classification of skills -- System of training -- Adaptation -- Supercompensation cycle and adaptation -- Sourc Reference details. Open print view. Location : G Heymanslaan
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