El neorromanticismo de García Baena elegíaco

The main competitive subphase is dedicated strictly to maximizing preparedness, thus allowing for superior performances at the main contests. The number of training sessions contained in this subphase should reflect whether athletes are participat-ing in a loadparticipat-ing or regeneration (unloadparticipat-ing) microcycle. A loadparticipat-ing microcycle may have 10 to 14 sessions per week, whereas an unloading microcycle will contain much fewer sessions, thus facilitating a decrease in fatigue and an elevation in preparedness prior to the competition. The training content of this subphase should be centered on sport-specific methods and the maintenance of specific physical development.

Although the training volume may still be high for endurance sports, the coach can reduce the training volume to 50% to 75% of the level of the preparatory phase for sports that require technical mastery, speed, strength or power. While volume is decreasing the intensity of training gradually increases, with the highest levels occurring 2 or 3 weeks prior to the main competition. During this subphase, train-ing sessions with maximal intensity should not occur more than two or three times per week. In the last 8 to 14 days (one or two microcycles) prior to the competition, a taper or unloading period should be used (see chapter 7 for more information).

The stress curve will be elevated during the competitive phase as a result of the increased intensity of training and the participation in competitions. The stress curve should have an undulating shape, reflecting the fluctuations between stressful activities (competitions and intense training sessions) and short periods of regenera-tion. The harder a competition or training session, the higher the stress curve and the longer the compensation phase needed to reduce the amount of accumulated stress or fatigue.

If possible, the coach should arrange competitions progressively in order of impor-tance, concluding with the main competitions. Another organizational strategy is to introduce main competitions interspersed with lesser competitions that allow the athlete to continue to train drastically altering the training plan. This second strategy is possible with individual sports but may not be feasible with team sports and a set league schedule.

Six to eight microcycles prior to the main competition, focus the training program and daily cycle on the specific requirements of the competition. This will maximize

the athlete’s physical, technical, tactical, and psychological preparations for the main competition. Preparing the athlete for the specific competitive environment and demands will prevent any surprises and enhance the athlete’s performance. In this portion of the competitive phase, 8 to 14 days of unloading will be used to peak the athlete (see chapter 7).

unloading or Tapering Subphase The unloading or tapering phase is the best way to elevate the athlete’s preparedness and stimulate a supercompensation of performance that will increase the athlete’s performance potential during the competition.

Peaking is accomplished via manipulating both volume and intensity to reduce the accumulated fatigue stimulated from previous training and competition, which will allow the athlete to rest and regenerate before the major competition.

The unloading or tapering subphase should last 8 to 14 days and can use various methods of reducing volume and training intensity (see figures 7.3 and 7.4 on pp. 190 and 193 and chapter 7 for more details). The strategy used for unloading during this subphase depends largely on the type of training undertaken and the individual sport.

Classically, for endurance sports, some suggest reducing intensity and maintaining volume, because endurance athletes were thought to tolerate high-volume training better than high-intensity training (figure 6.20). However, contemporary literature suggests that it may be warranted to reduce training volume and maintain training intensity (8, 31, 37, 48). During the first microcycle of unloading, the process will involve reducing the number of daily training sessions and modulating training intensity to begin the recovery process. The coach should eliminate all extraneous activities that can contribute to the athlete’s fatigue and encourage the athlete to use free time to rest and recover for the pending competition. In this portion of the unloading period, it may be warranted to reduce the volume and frequency (two ses-sions per week) of strength training. Further reductions in the volume and intensity of training may be planned during the second microcycle of the unloading period.

This can be accomplished by limiting strength training to one or two sessions or removing strength training completely depending on the sport. The volume and intensity of other training factors also should be reduced.

The same unloading approach is used for sports dominated by speed, power, or technical proficiency. In the first microcycle the training volume is reduced by 40%

Figure 6.20 Unloading phase for an endurance sport.

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to 50%, depending on the level of training undertaken prior to the taper. This period should include several short but high-intensity sessions to maintain the adaptations induced by previous training phases (figure 6.21). A two-peak microcycle structure may be used during the first microcycle of this subphase, but long rest intervals need to be included between repetitions to help dissipate fatigue and stress. During the high-intensity training session, all exercises should be dynamic and of short dura-tion and should contain medium- to high-intensity loading. The other sessions in the microcycle should alternate submaximal intensities between low and very low intensities. With these types of sports, the volume and frequency of strength train-ing should be reduced while maintaintrain-ing moderate to high intensities. Complete removal of strength training may not be warranted because power and speed are highly dependent on strength levels.

During the second microcycle of this subphase, in which the main competition occurs, the coach continues to reduce training volume and the intensity of train-ing.

Only one peak occurs during the early portion of this microcycle. Across this microcycle the objective is to maximally reduce fatigue and stress while increasing preparedness and maintaining the physiological adaptations that have been estab-lished.

A slightly different approach may be used when working with team sports where both training volume and intensity are equally important. During the first microcycle of the unloading phase, the coach should reduce the work volume to produce the unloading effect (figure 6.22). This can be accomplished by progressively reducing intensity across the microcycle while having two intense training sessions of 50% to 60% of maximum. During the second microcycle of this subphase, the coach should continue to reduce the volume and intensity of training, reducing volume to a greater extent than intensity. This subphase can include a two-peak microcycle, the first peak of which is performed at higher intensity than the second (15-20% less than the first peak). Two days prior to the competition, the athlete should undergo short training sessions of low to very low intensities (figure 6.22). For more details on tapering or peaking athletes for competition, refer to chapter 7.

Figure 6.21 Unloading phase for a speed- or power-dominated sport.

Special Preparation Period The special preparation period can be organized separately or in concert with the unloading phase and contains activities designed to enhance performance in the most important competition in the competitive phase. The special preparation period can last between 3 and 7 days, depending on the characteristics of the competition. During this phase certain training aspects, especially tactical elements, are altered according to the latest information on opponents or the competitive schedule. The vast majority of the training in this phase follows the model concept, with the purpose of enhancing preparation for the upcoming competition. One aspect that has important implications for the final result is the special psychological preparations that target relaxation, confidence building, and motivation. However, these techniques should be used cautiously because overemphasis on psychological elements can impair performance. Each athlete is different and will require specific preparation activities to meet her individual needs.