BP postulates a reduction in the number of targeted abilities that can be developed simultaneously. However, a unidirectional training design is an indulgence that very few sports can enjoy. It is usually those with a very limited number of targets (for instance, weightlifting requires the development of little more than maximal and explosive strength and various modes of endurance are unnecessary). Other sports entail the development of many abilities so that the selection of
compatible combinations of different workloads and their sequencing within a single workout becoming highly important.
Viewed in this manner, it is important to preclude any negative interactions of non-compatible workloads, which is one of the typical disadvantages of the traditional periodization system. The complex approach to training design assumes the
administration of exercises with different training modalities in a single workout. For a long time leading coaches in most sports criticized and refused to implement this approach for high-performance training. Similarly, the BP system utilizes a selective but not complex approach to each single workout. The main compatible and non-
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compatible combinations of workloads directed at targeted abilities with training modalities for additional targets are presented below (Table 4.7).
Table 4.7
Compatible and non-compatible training modalities combined with different targeted abilities
Targeted ability Compatible training modalities Non-compatible training modalities Aerobic endurance Alactic sprints, strength
endurance, maximal strength (hypertrophy)- afterwards
Anaerobic glycolitic endurance
Anaerobic glycolitic endurance
Aerobic restoration, mixed aerobic-anaerobic endurance, strength endurance
Aerobic endurance, maximal strength done before
Alactic (sprint) ability
Aerobic endurance, aerobic restoration, explosive strength, maximal strength (hypertrophy)- afterwards Anaerobic glycolitic endurance - restricted Maximum strength- hypertrophy Maximum strength (innervations), stretching exercises, aerobic restoration
Any exhaustive loads afterwards because they disrupt restoration Learning new
technical skills
Any training modalities after performing
Any training modalities before performing
For the practical purpose of structuring workouts, it is worth noting several points. According to BP, the workout program should contain no more than three training modalities (usually one dominant, the second one – compatible with the main purpose and the third one – a modality of technique/tactic improvement or
restoration). Approximately 65-70% of total training time of the developing workout should be devoted to one or two training modalities. This condition is important in order to attain high workload concentration and sufficient stimulus for a desirable training effect.
Considering that in high-performance training the typical frequency of workouts is 6-12 per week, subsequent workouts closely interact with the immediate training effect of the preceding session. The basic approach to training design is to
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have a significant reduction of workload after the key-workout. The alternative approach of planning two consecutive key-workouts, provides for very high load concentrations which can be excessive for less prepared athletes. An example of the negative interaction of two successive workouts is given below.
Example. Workouts for muscle hypertrophy impose very special demands when planning consecutive sessions within the period of restoration. Use of high workloads during this period adversely affects the anabolic phase of muscle restoration and eliminates the hypertrophy process. Thus, to obtain the anabolic effect it is necessary to substantially reduce workloads for at least 20 hours and to utilize appropriate means of restoration.
Limiting the number of training modalities is particularly relevant in high- performance sport. However, the daily program for juniors may be more diverse, multilateral and, therefore, more attractive. Thus, the rational for sequencing exercises using different training modalities are of great importance for all athletes. Indeed, the question to be asked is which exercises are preferable for the initial part and which belong in other parts of the workout. The general approach to this choice is based on the physiological demands of various exercises, taking into account the optimal conditions for best performance (Table 4.8).
Table 4.8
Location of exercises of different training modalities within the workout
Part of workout Training modalities Comments
Initial part (after warm-up)
Maximum speed, maximum strength (neural mechanism), explosive strength, learning new techno-tactical skills
These exercises demand that the CNS be in an optimal state with full energy resources
Middle part Anaerobic glycolitic power and capacity, maximum aerobic power, maximum strength (hypertrophy),
technique perfection
These exercises can be effectively performed when slightly or moderately fatigued
Concluding part Aerobic endurance, strength endurance, fatigue tolerance of technical skills
These tasks assume the athlete can sustain increasing fatigue
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As can be noted from the above table, several targeted abilities can be successfully developed when the athlete is well rested or slightly fatigued. These include motor tasks, whose performance requires the central nervous system (CNS) to be in an optimal state. Exercises for maximum speed, explosive strength, acquisition of new technical skills, and exercises to improve the neural mechanisms of maximum strength (1-3 RM) require appropriate excitatory neural output that is not available in fatigued athletes. Moreover, fatigued athletes can not respond effectively to these workloads due to inhibitory output from the CNS.
Similarly, highly intense exercises for anaerobic glycolitic power are predicated on the availability of sufficient energy resources, which are reduced in fatigued athletes. Exercises for anaerobic glycolitic capacity (speed endurance) demand sustained fatigue despite pronounced accumulation of acid metabolites in muscles and blood. Therefore, a certain level of fatigue is expected and even planned.
The acute effect of aerobic power workloads depends on the total duration of exercises performed close to the maximum oxygen uptake level. Moderately fatigued athletes can still sustain this metabolic level and, therefore, such dosages can be recommended. Similarly, the acute effect of hypertrophy strength exercises depends on the total amount of degraded muscle protein (rate of catabolism) and the
magnitude of mechanical work performed (Zatsiorsky, 1995). Hence, a large amount of high resistance effort is required and, obviously, the last part of these workloads is performed when athletes are fatigued (but not exhausted).
Exercises for strength endurance and aerobic endurance demand sustained efforts despite accumulated fatigue and therefore should be continued as long as possible. The general rule is that motor learning demands an optimal CNS state and energy resources. However, several technical features can be improved in highly
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exhausting workloads. For instance, fatigue tolerance of motor skill, movement economy and technique stability in unfavorable fatigue conditions can be enhanced only in the appropriate state, which should be programmed intentionally. Hence, some part of technique perfection can be performed by fatigued athletes. Similarly, stretching exercises are recommended for use in any part of the workout. They can be used at the beginning as a part of warm-up, in the middle as active restoration and for improving flexibility, and at the end as a component of cool-down.