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(Download PDF) Periodization Theory and Methodology of Training Sixth Edition Bompa Online Ebook All Chapter PDF
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Periodization
Theory and Methodology
of Training
Sixth Edition
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.
Human Kinetics
P.O. Box 5076
Champaign, IL 61825-5076
Website: www.HumanKinetics.com
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
iii
iv Contents
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.
vii
viii Preface
I want to thank Tudor Bompa for his mentorship and for giving me, once again, the chance
to coauthor a book with him—especially a very important text like this one, probably the
most adopted book among theory and methodology courses around the world. Mulțumesc!
I want to extend my gratitude to the athletes and coaches I have worked with in the last
two decades. Their contribution to my understanding of the training process as it pertains
to sports is inestimable. The concept of periodization has evolved through its application
in the context of a multitude of sports; reverse engineering the best practices allows us to
bridge the gap between science and practice.
—Carlo A. Buzzichelli
ix
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PART I
TRAINING
THEORY
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Basis for Training 1
The science of sport and the preparation of athletes is continuously evolving. This evo-
lution is based largely upon an ever-expanding understanding of how the body adapts to
different physical and psychological stressors. Contemporary sport scientists continue to
explore the physiological and performance effects of different training interventions, recovery
modalities, nutritional countermeasures, and biomechanical factors in order to increase the
performance capacity of the modern athlete. As our understanding of the body’s response to
different stressors has grown, contemporary training theorists, sport scientists, and coaches
have been able to expand upon the most basic concept of training.
Central to training theory is the idea that a structured system of training can be estab-
lished that incorporates training activities that target specific physiological, psychological,
and performance characteristics of individual sports and athletes. It follows that it is possi-
ble to modulate the adaptive process and direct specific training outcomes. This process of
modulation and direction is facilitated by an understanding of the bioenergetic functions
(how the body supplies energy) required to meet the physical demands of various physical
activities. The coach who understands the bioenergetics of physical activity and sport—as
well as the impact of the timing of the presentation of training stimuli on the timeline for
physical adaptation—will have a greater chance of developing effective training plans.
Scope of Training
Athletes prepare to achieve a specific goal through structured and focused training. The
intent of training is to increase the athlete’s skills and work capacity to optimize athletic
performance. Training is undertaken across a long period of time and involves many physi-
ological, psychological, and sociological variables. During this time, training is progressively
and individually graded. Throughout training, human physiological and psychological
functions are modeled to meet demanding tasks.
Per the traditions of the ancient Olympic Games, athletes should strive to combine physical
perfection with spiritual refinement and moral purity. Physical perfection signifies multilat-
eral, harmonious development. The athlete acquires fine and varied skills, cultivates positive
psychological qualities, and maintains good health. The athlete learns to cope with highly
stressful stimuli in training and competitions. Physical excellence should evolve through an
organized and well-planned training program based on practical experience and application
of scientifically supported methods.
Paramount to training endeavors for novices and professionals is a realistic and achievable
goal, planned according to individual abilities, psychological traits, and social environ-
ments. Some athletes seek to win a competition or improve previous performance; others
consider gaining a technical skill or further developing a biomotor ability. Whatever the
objective, each goal needs to be as precise and measurable as possible. In any plan, short
or long term, the athlete needs to set goals and determine procedures for achieving these
goals before beginning training. The deadline for achieving the final goal is the date of a
major competition.
3
4 Periodization
Objectives of Training
Training is a process by which an athlete is prepared for the highest level of performance
possible (59, 107). The ability of a coach to direct the optimization of performance is achieved
through the development of systematic training plans that draw upon knowledge garnered
from a vast array of scientific disciplines, as shown in figure 1.1 (107).
The process of training targets the development of specific attributes correlated with
the execution of various tasks (107). These specific attributes include multilateral phys-
ical development, sport-specific physical development, technical skills, tactical abilities,
psychological characteristics, health maintenance, injury resistance, and theoretical
knowledge. The successful acquisition of these attributes is based upon utilizing means
and methods that are individualized and appropriate for the athletes’ age, experience,
and talent level.
• Multilateral physical development: Multilateral development, or general fitness (107)
as it is also known, provides the training foundation for success in all sports. This
type of development targets the improvement of the basic biomotor abilities, such
as endurance, strength, speed, flexibility, and coordination. Athletes who develop a
strong foundation will be able to better tolerate sport-specific training activities and
ultimately have a greater potential for athletic development.
• Sport-specific physical development: Sport-specific physical development, or sport-specific
fitness (107) as it is sometimes referred to, is the development of physiological or
fitness characteristics that are specific to the sport. This type of training may target sev-
eral specific needs of the sport such as strength, skill, endurance, speed, and flexibility
(105,107). However, many sports require a blending of key aspects of performance,
such as power, muscle endurance, or speed endurance.
• Technical skills: This training focuses on the development of the technical skills necessary
for success in the sporting activity. The ability to perfect technical skills is based upon
both multilateral and sport-specific physical development. For example, the ability
to perform the iron cross in gymnastics appears to be limited by strength, one of the
biomotor abilities (36). Ultimately the purpose of training that targets the develop-
ment of technical skills is to perfect technique and allow for the optimization of the
sport-specific skills necessary for successful athletic performance. The development of
Motor
Psychology Pedagogy Nutrition History Sociology
learning
technique should occur under both normal and unusual conditions (e.g., weather, noise,
etc.) and should always focus on perfecting the specific skills required by the sport.
• Tactical abilities: The development of tactical abilities is also of particular importance
to the training process. Training in this area is designed to improve competitive
strategies and is based upon studying the tactics of opponents. Specifically, this type
of training is designed to develop strategies that take advantage of the technical and
physical capabilities of the athlete so that the chances of success in competition are
increased.
• Psychological factors: Psychological preparation is also necessary to ensure the optimi-
zation of physical performance. Some authors have also called this type of training
personality development training (107). Regardless of the terminology, the develop-
ment of psychological characteristics such as discipline, courage, perseverance, and
confidence are essential for successful athletic performance.
• Health maintenance: The overall health of the athlete should be considered very
important. Proper health can be maintained by periodic medical examinations and
appropriate scheduling of training, including alternating between periods of hard
work and periods of regeneration or restoration. Injuries and illness require specific
attention, and proper management of these occurrences is an important priority to
consider during the training process.
• Injury resistance: The best way to prevent injuries is to ensure that the athlete has devel-
oped the physical capacity and physiological characteristics necessary to participate in
rigorous training and competition and to ensure appropriate application of training
(61). The inappropriate application of training, which includes excessive loading, will
increase the risk of injury. With young athletes it is crucial that multilateral physical
development is targeted, as this allows for the development of biomotor abilities that
will help decrease the potential for injury. Additionally, the management of fatigue
appears to be of particular importance. When fatigue is high, the occurrence of inju-
ries is markedly increased (101); therefore, the development of a training plan that
manages fatigue should be considered to be of the utmost importance.
• Theoretical knowledge: Training should increase the athletes’ knowledge of the physio-
logical and psychological basis of training, planning, nutrition, and regeneration. It is
crucial that the athlete understands why certain training activities are being undertaken.
This can be accomplished through discussing the training objectives established for
each aspect of the training plan or by requiring the athlete to attend seminars and
conferences about training. Arming the athlete with theoretical knowledge about the
training process and the sport improves the likelihood that the athlete will make good
personal decisions and approach the training process with a strong focus, which will
allow the coach and athlete to better set training goals.
Classification of Skills
There are many suggested methods for classifying physical activity skills. Aside from the
traditional method of classifying sport activities into individual sports (track and field, gym-
nastics, boxing) and team sports (soccer, football, basketball, volleyball, rugby), a widely
accepted classification uses biomotor abilities as a criterion. Biomotor abilities include
strength, speed, endurance, and coordination (53). While classifying sports by biomotor
abilities is very useful, coaches also use other methods. One popular method is to classify
sporting skills as cyclic skills, acyclic skills, or acyclic combined skills:
• Cyclic skills are used in sports such as walking, running, cross-country skiing, speedskat-
ing, swimming, rowing, cycling, kayaking, and canoeing. The main characteristic of
Basis for Training 17
Depending on the modality and intensity of the exercise bout, EPOC can remain
elevated for 24 to 38 h after the cessation of exercise (14, 77, 90).
• Resting energy expenditure is elevated as a result of a resistance training or endurance
training bout. This elevation in energy expenditure can be expected to last 15 to 48 h,
depending on the magnitude of the training bout (71, 91). Although the exact mech-
anism for stimulating an elevation in resting energy expenditure is not known, some
authors have suggested that increased protein synthesis (81), increased thermogen-
esis from the thyroid hormones (80), and increased sympathetic nervous system
activity (100) play a role in increasing the rate of energy expenditure after exercise.
• After a resistance training bout, an increased protein synthesis rate occurs (17, 81).
By 4 h postexercise the muscle protein synthesis rate is increased by 50%, and by 24
h it is elevated by 109%. The protein resynthesis rate returns to baseline by 36 h (81).
Thus, it is thought that this phase of the supercompensation cycle is the initiation of
the anabolic phase.
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