Cycles and microcycles. Building a training microcycle. External signs of the microcycle

The totality of individual classes conducted over several days is microcycle workout. Microcycles exist as a well-established and important link in the training process. They have certain traits that are unique to them. In particular, a single microcycle consists of at least two phases:

Stimulative (cumulative), which is associated with a certain degree of fatigue and

Recovery phase (restorative activity or complete rest). These phases are repeated in the microcycle structure. The microcycle may include several cumulative and recovery phases.

In most cases, the microcycle lasts a week. However, its duration may be different: a minimum of two days, and a maximum of 14 days. In many respects, it depends on the tasks to be solved, the level of skill and fitness of athletes, age, competition system, and the place of the microcycle in the training session.

It should be borne in mind that there is not, and in principle there cannot be, one structure of microcycles suitable for all cases of sports practice.

Allocate:

own training,

precompetitive,

competitive,

Recovery microcycles.

Actually training microcycles according to the content of the training subdivided into general preparatory and special preparatory. In the first microcycles, when conducting classes, mainly means of general, and in the second, special training are used. Both types of microcycles can be associated with the solution of primarily physical, technical, tactical training tasks, or they will be of a complex nature.

By priority self-training microcycles are divided into microcycles of physical, functional, technical and tactical training.

According to the degree of diversity of tasks to be solved self-training microcycles are: selective and complex orientation.

By load- voluminous and intense.

Microcycles that characterize a significant amount of load, but not the ultimate intensity, are usually called voluminous (retracting). They constitute the main content of the classes in the preparatory period.

For intense (percussive) microcycles are characterized, first of all, by a high intensity of work with a sufficiently increasing volume of loads. They are widely used at the end of the preparatory and competitive periods.

According to the dynamics of loads- with 1, 2 and 3 peak distribution of loads, with sequential increase or decrease in loads

By impact effect- developing (forming) and supporting (stabilizing).

Each type of microcycle has a different effect on the performance of athletes. It is expedient to use microcycles with one "small" wave of load dynamics in the preparatory period (in microcycles of the basic type). This will cause significant functional changes in the body of athletes, which ultimately determine the general trend in the growth of sports achievements. In the case when it is necessary to carry out work in terms of stabilizing the level of functional changes found in the body after significant training effects, a rational option for building a sports training would be the introduction of a microcycle with a “three-peak” load distribution during the week.

It makes sense to plan microcycles with a successive increase in load in order to achieve a significant mobilization of the functional capabilities of the athlete's body before intense training work. And in particular, when an athlete needs to be gradually brought to the loads of “shock” microcycles. The microcycle with a successive decrease in the load by the end of the week is usually built to ensure a relatively complete normalization of the functional state of the body after "shock" loads.

The alternation of training loads and rest in microcycles can lead to the following main types of reactions of the body of athletes: a) increase the maximum level of fitness; b) give little or no training effect at all; c) lead the athlete to overwork and overtraining. The construction of the regime of loads and rest in the microcycle, in which there is an increase in functionality, technique of movements, strength, speed and other physical qualities, is typical for developing microcycles. In them, two options for alternating classes and rest are most often possible: 1. When the next lesson in the microcycle falls on the supercompensation phase, i.e. passes against the background of increased working capacity as a delayed effect of the previous lesson; 2. When a lesson is held against the background of a significant under-recovery of working capacity after the previous one.

The meaning of the second variant of "summation" of the effect of several classes is to present the body with especially volumetric loads, thereby causing significant adaptive changes and, as a result, a significant increase in working capacity during the subsequent relative "unloading". Such a combination of loads during the construction of microcycles is possible only with sufficiently trained athletes and with especially careful medical and pedagogical control. Abuse of this option will inevitably lead to overwork, and episodic use will contribute to a more effective increase in fitness.

Precompetitive (leading) microcycles they model the mode, program and conditions of the upcoming competitions (distribution of loads and rest in accordance with the order of alternating days of performances and intervals between them, reproduction of the order of performances during the day, etc.). The structure and content of these microcycles depends on the system of leading an athlete to competitions, the duration of preparation at the final stage of training for a responsible competition, the age, qualifications and individual characteristics of athletes.

The degree of reproduction (similarity) of the program, mode and conditions of the main competition in the pre-competitive micro cycles may be different. In this regard, microcycles can be distinguished, which partially or holistically simulate competitive activity, mode and conditions of competition.

In recent years, a new, non-traditional form of building pre-competitive microcycles has appeared, which received the code name "pendulum principle" (D.A. Arosyev). When constructing precompetitive microcycles according to the “pendulum principle”, the structure of the training process for athletes is built on the basis of the rhythmic alternation of two types of microcycles: specialized" and " contrasting". In the practice of sports, microcycles of high specialization are sometimes called basic (O-cycles), and low - regulating (P-cycles). Alternating with each other, the last specialized microcycle, if possible, should be similar to the competitive microcycle. The duration of specialized microcycles is mainly determined by the duration of the upcoming competitions, and the duration of contrast microcycles is determined by the conditions for recovery and over-recovery of the athlete's performance. The intensity and content of training sessions in specialized microcycles is closest to the regime and conditions of the competition, while contrasting ones, on the contrary, are as far from this situation as possible. Such training work is given in order to avoid monotony in classes, which does not allow athletes to achieve high levels of fitness (V.M. Dyachkov, L.P. Matveev, N.G. Ozolin).

As the main competition approaches, the content, regimen and conditions of training in specialized microcycles more and more fully reproduce the nature of competitive activity, routine and other conditions of the upcoming competition. In contrast microcycles, the opposite trend is observed - the share of general preparatory exercises increases, the effect of active rest, variation of training conditions, etc. are widely used. The rhythm of alternation of microcycles is set in such a way that the phase of increased readiness of the athlete coincides as a result of repetitions with the days on which the main competition is scheduled.

Competitive microcycles are built in accordance with the competition program. The structure and duration of these microcycles is determined by the specifics of competitions in various sports, the numbers of the program in which an individual athlete or team takes part, the total number of starts and pauses between them. Depending on this, competitive microcycles may be limited to starts and direct approach to them, recovery procedures, and may include special training sessions. However, in all cases, the content and construction of these microcycles are aimed at providing optimal conditions for successful competitive activity and achieving the planned sports achievement.

It is possible to single out competitive microcycles with short, average and long intervals between competitions.

In a microcycle with a one-day interval, on the day after the competition, one restorative lesson is held, and on the day of the competition, a pre-competitive lesson (for example, rolling out in hockey). In the microcycle with a two-day interval, three classes are carried out: restorative, maintenance and pre-competitive. In a microcycle with a three-day interval, four to five training sessions should already be carried out. On the day after the competition - a restorative lesson, the next - developing, and on the third - supporting. On the day of the game or competition - pre-competition. It should be emphasized that in a competitive microcycle at training sessions between competitions, athletes should not be overloaded in any way. These trainings should cause only positive emotions.

Microcycles with a four-day intercompetitive interval are built like a microcycle with a three-day intercompetitive interval. It consists of 5-7 training sessions, of which two are restorative, one is supportive, two are developmental and one is pre-game (rolling out).

When constructing training sessions, it is obligatory to take into account the positive interaction of individual tasks that enhance the effectiveness of training.

Recovery microcycles usually follow intense competitions or training microcycles with an increased load (for example, shock) and are characterized by a decrease in the total load, an increase in the number of days of active rest, a contrasting change in the composition of the means and methods of training the external conditions of training, which together is aimed at optimizing the recovery and adaptation processes in the athlete's body.

To speed up recovery in these microcycles, various restorative means are widely used - pedagogical, psychological, and biomedical. There are three main areas of use of restorative means in the process of training sessions:

1. To quickly eliminate the phenomena of fatigue after the transferred loads;

2. For the selective recovery of those components of working capacity that were not subjected to the main impact in this exercise, lesson, but will be mobilized to the maximum in the subsequent task, lesson;

3. For preliminary stimulation of athletes' performance before the start of the training load (V.N. Platonov).

Depending on how the health and recovery processes are managed, it makes sense to distinguish several types of recovery microcycles:

Recovery and unloading,

Restorative and compensatory,

Restorative-supporting;

Restorative and preparatory,

Restorative and preventive, etc.

The last type of (rehabilitative and prophylactic) microcycles is aimed at restoring the organs and systems of the athlete's body in case of their deviation from normal life activity (due to overvoltage, diseases, injuries). They are used during the stay of athletes in special rehabilitation centers, which have a set of all means of recovery, especially in combination with a special motor regimen, the effect of favorable climatic and sanitary-resort factors.

TOPIC: BUILDING A TRAINING MICROCYCLE

Lecture plan:

1. Characteristics of the microcycle, its tasks and content;

2. Classification of microcycles (types);

3. Construction of microcycles with loads of different magnitude and direction.

The training process consists of relatively complete structural units, within which sports training is built in any kind of sport. Depending on the time during which the training process is carried out, there are three levels of the training structure:

The macrostructure.

MICROCYCLE - this is a set of several consecutive training sessions that make up a relatively complete fragment of the training process, providing the optimal combination of trace training effects for solving the problems of a given stage of training.

The duration of microcycles can vary from a minimum of 2 days to a maximum of 14 days, however, in the training of athletes, the most common seven-day (weekly) cycle, which coincides in duration with the calendar week, is in good agreement with the general mode of life of those involved. Microcycles of a different sequence are usually planned only in the competitive period, which happens due to the need to change the mode of activity, strengthen recovery processes in accordance with the specific conditions of the upcoming important competitions.

Tasks:

1. Managing the processes of fatigue and recovery;

2. Ensuring optimal interaction between classes of various directions;

3. Ensuring the traditional nature of the daily routine.

The main factors that determine the structure of the microcycle are:

1. tasks to be solved;

2. individual adaptive features of the athlete;

3. the level of skill and fitness of the athlete, age;

4. interaction of the processes of fatigue and recovery;

5. alternation of classes of various orientations;

6. general mode of life of an athlete;

7. the place of the microcycle in the general system of training construction (the stage of many years of preparation, the period of the macrocycle).

It should be borne in mind that there is not, in principle, there cannot be one structure of microcycles suitable for all cases of sports practice.

There are different types of microcycles in sports training. The classification of microcycles (MC) most often included in the training process is schematically presented, depending on their direction.

CLASSIFICATION OF MICROCYCLES

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The structure of sports training, its characteristics.

The effect of managing the state of an athlete significantly depends not only on the means used, but also on the order in which tasks are performed. For example, the wrong sequence of lead-up exercises causes additional difficulties in technical preparation. A similar pattern is manifested in all sections of the training of an athlete of any age and qualification, requiring a strict sequence of all components of the training, regardless of their duration. This feature of the athlete's state management underlies one of the most important provisions of the athlete's training theory - the allocation of a certain structure in sports training.

The training structure is a relatively stable order of combining its components (the ratio of general and special physical training, physical and technical, the ratio of the volume and intensity of training and competitive loads) and their regular correlation with each other in the general sequence.

The initial element of the structure of sports training is not an exercise, but a training task, because the effect of training depends not only on the description of the exercise being performed, but also on other factors: on the condition of the athlete before the exercise, the nature of the rest, altitude, wind direction and strength.

A training task is a physical exercise with all the necessary conditions for its implementation, allowing to solve a certain pedagogical problem.

The training task is formed from several training tasks. There are three parts to the training session: preparatory, basic and final. The objective problem of separating parts in a training session is the dynamics of the athlete's performance during the session, which first rises to a maximum, after which it stabilizes for some time, and then inevitably decreases due to the onset of fatigue.

Preparatory part (warm-up) serves to increase the athlete's performance to a level that ensures the successful solution of the tasks of the lesson, and also reduces the risk of injury. Too short a warm-up will not allow the athlete to prepare for the main work, and too long a warm-up can cause unwanted fatigue.

Main part of the lesson includes tasks aimed at solving the most important tasks. Its content may vary.

The final part of the lesson solves the problem of a directed decrease in the functional activity of athletes, activation of recovery processes. It includes a variety of tasks associated with a decrease in muscle tone, with the restoration of breathing.

A training lesson should provide an effective solution to the set pedagogical tasks. Depending on their number, classes can have a selective and complex focus.

Selective focus provides a greater degree of impact on the state of the athlete in any one direction (for example, including tasks for the education of only endurance or strength). Lessons comprehensive orientation solve not one, but several tasks, due to which the impact on the athlete's condition becomes more versatile and the monotony of the lesson decreases.

microcycle

The microcycle is the alternation of load and rest.

The microcycle consists of several training sessions. In sports training, there are different types of microcycles.

Actually training microcycles according to the magnitude of the load, they are ordinary or shock. The main goals of ordinary microcycles are: stimulation of adaptive processes in the body of athletes, solving the main tasks of technical-tactical, physical, volitional, etc. preparation. Shock microcycles, due to an unusually large load and the accompanying underrecovery, significantly increase the body's response. Widely used at the end of the preparatory and competitive periods.

Lead-in microcycles they model the mode, program and conditions of the upcoming competitions (distribution of loads and rest in accordance with the order of alternating days of performances and intervals between them, reproduction of the order of performances throughout the day, etc.) They can address issues of full recovery and mental adjustment.

Competitive microcycles first of all include participation in responsible competitions. In addition, they use additional training sessions, means of recovery, study of the competitive activity of rivals.

Recovery microcycles usually follow intense competitions or training microcycles with an increased load (for example, shock). Their main role is to provide optimal conditions for recovery and adaptation processes in the athlete's body. This determines the low total load of such microcycles, the widespread use of active recreation facilities in them. Features of the microcycle:

· In the dynamics of the microcycle, limiting loads alternate with active rest;

· There should be no mechanical execution of the planned in the performance of training microcycles. Constant amendments are needed, made in accordance with the condition of the athlete, the conditions of training, etc.

The optimal number of training sessions is considered 3-4 times a week. In other words, building a workout in a microcycle is associated with the need to manage the processes of fatigue and recovery.

mesocycle

mesocycle is a training cycle lasting from 2 to 6 weeks (a month), which allows to achieve a training effect, which can be expressed in a noticeable increase in strength, endurance and other components of the competitive potential.

mesocycle is the adaptation of the athlete's body to the loads.

This process proceeds unevenly: at first quickly, and then more slowly. Therefore, to maintain the growth rate of trained abilities, it is necessary to periodically (every 3-4 weeks) significantly update the content of the training and change the nature of the load. The following types of mesocycles are distinguished: retracting, basic, control-preparatory, pre-competitive, competitive, restorative-supporting.

Retracting mesocycles have a low load intensity. They are used at the beginning of the season, after illness and injury, as well as after other forced or planned breaks in the training process.

Basic mesocycles serve to solve the problems of increasing physical, technical, tactical readiness. The training program is characterized by the use of the entire set of means, a large volume and intensity of training work, and the widespread use of classes with heavy loads. Basic mesocycles form the basis of the preparatory period.

Control and preparatory mesocycles are characterized by a wide use of competitive and specially preparatory exercises, include participation in secondary competitions in order to clarify the correctness of the formation of competitive potential.

Precompetitive mesocycles are intended for the final formation of a sports form by eliminating individual shortcomings identified during the preparation of an athlete, improving his technical capabilities. An important place is given to modeling the regime of the upcoming competition. These mesocycles are typical for the stage of direct preparation for the main start and are important when athletes move to new contrasting climatic and geographical conditions.

Competitive mesocycles- the structure is determined by the specifics of the sport, the features of the sports calendar, the qualifications and the level of preparedness of the athlete. In these mesocycles, the volume of competitive exercises is increased.

Recovery-supporting and recovery-preparatory mesocycles solve the problem of partial unloading of the athlete. The volume of competitive and specially preparatory exercises is significantly reduced.

Macrocycle

Macrocycle - annual cycle.

The periods of the macrocycle and their stages serve to control the formation of a certain phase of the sports form. Previously, it was considered that a sports form is characterized by a phase of development: the phase of acquiring a sports form, the stabilization phase, and the phase of temporary loss of a sports form.

In macrocycles, these phases correspond to preparatory, competitive and transitional periods.

Preparation period(the period of fundamental preparation) is divided into 2 major stages:

1. general preparatory stage

2. special preparatory stage

The general preparatory stage solves the problems of increasing the general level of the body's functional capabilities, the versatile development of physical qualities (strength, speed, endurance, etc.), as well as increasing the volume of motor skills and abilities. The general preparatory stage lasts 2-3 months. The volume and intensity of training loads at this stage gradually increase, and the volume grows faster, the intensity of the load increases only to the extent that does not prevent large volume work and does not affect the health of athletes.

The main focus of the special preparatory stage is the direct formation of sports form: here the content of various aspects of the training of athletes changes, which are now aimed at developing special physical abilities, mastering and improving technical and tactical skills in the chosen sport, at the same time the role of special psychological training increases. The main means are specially-preparatory and competitive exercises. The special preparatory stage lasts 2-3 months. At this stage, the volume of the load stabilizes, and the intensity increases due to the increase in technical and tactical means of training.

competitive period. The main goal of training in this period is to maintain sports form and, on the basis of this, to implement it in maximum results. These tasks are solved with the help of competitive exercises. A complex problem is sometimes created by the stretching of the calendar of competitions in some sports and the need to maintain a competitive potential at a high level for several months.

Transition period. The transition period lasts from 4 to 6 weeks. The main task of this period is active recreation and at the same time maintaining a certain level of sports performance. The main content of classes in the transitional period is general physical training in the active rest mode. The same type and monotonous loads should be avoided, because. they interfere with a good active rest. In the transition period, the total volume and intensity of the training load decreases, but their excessive decline should not be allowed. The most important task of the transition period is to analyze the work during the past year, draw up a training plan for the next year, and treat injuries. At the end of the transition period, the load gradually increases, the amount of active recreation equipment decreases, and the number of general preparatory exercises increases. This allows you to make a smoother transition to the first stage of the preparatory period of the next macrocycle.

Types of macrocycles:

1. Main or classical macrocycle.

2. Double macrocycle.

3. Macrocycle with a complex structure.

The microcycle is the shortest training cycle. It includes a certain number of training sessions and lasts for several days. As a rule, the microcycle lasts one week. This period of time has no physiological justification; rather, it is based on the stereotypes of social life: athletes combine the training process with educational and professional activities. However, the conditions of training camps allow you to make microcycles both shorter and longer.

1. Types and features

Six types of training microcycles are characterized by different goals, load levels, features of its planning and duration (Table 1).

Tab. one

Purpose, load level and features of various types of microcycles

As can be seen from Table. 1, microcycles differ in purpose, load level, planning features, and even duration. For example, the retracting microcycle at the beginning of the season usually lasts a whole week. In the middle of the season, such a micro cycle can be scheduled for the start of a new stage or the start of work at a training camp. In both cases, its duration may be shorter (3-5 days) and depends on the circumstances of the preparation. It should be noted that the gradual increase in the level of load is associated not only with the growth of physiological requirements (that is, the magnitude of the training impact), but also with the psychological component. This can be especially important in a training camp, where new cognitive and emotional demands are made on athletes at the same time. Similarly, the recovery microcycle varies in duration depending on the degree of fatigue of the athletes and the requirements of the preparatory process. Usually in the middle of the season, the recovery microcycle after the training camp and / or after the competition lasts 3-4 days.

Load microcycles include mainly the usual training load; more often they last one week, but not necessarily. Impact microcycle focuses on maximum load; which is why it can last less than a week. To achieve the goals of such microcycles, it is necessary to use special means of recovery. Proper diet, nutritional supplements, hydrotherapy, massage, mental relaxation, and others can be part of such a recovery program. The pre-competition microcycle can also be shorter or longer than a week. It usually focuses on two important areas: ensuring the psychological, physical and technical-tactical adjustment for the upcoming competition and the implementation of a complete (or sometimes partial) recovery of athletes after previous serious loads. Therefore, this microcycle is characterized by a significant decrease in load. The competitive microcycle is extremely specific: the sport determines its content, features and duration (which in special cases can be more than one week, as in multi-day cycling races).

For example: the world-famous Tour de France cycling race lasts twenty-three days, including two days off. Thus, this competition includes three microcycles following one after another.

2. Change in the load level within the microcycle (wave planning)

It is well known that the load level within the microcycle must vary. The main factors determining load changes are their overlap, which is the cause of fatigue accumulation, and the recovery processes of the athletes' body, which are affected by the inclusion of training sessions with reduced load and other means of recovery. Previously, authors have considered load variability using general categories of load dividing into small, medium and high (Martin 1980; Starishka 1988), or as a percentage of the maximum (Dick 1980; Platonov 1997; Bompa [Votra] 1999). An adequate and integral description of the load is a problem, especially for sports with an unmeasurable result such as sailing or playing sports. The 5-level load rating scale allows you to formalize changes in the workload within several microcycles. Let's look at the typical changes in the level of load in microcycles, assuming one workout per day (Fig. 1).

Three- and two-peak scheduling is the most widely used because it allows athletes to perform a relatively high volume of weekly training loads with a relatively reduced risk of excessive fatigue buildup. Reducing the load levels (three or two, respectively) facilitates the recovery of the body of athletes and increases their readiness to effectively perform subsequent strenuous workouts. Key training sessions concentrate the most important workloads of the dominant training focus.

Rice. one. Three- (b), two- (a) and one-peak (c) changes in the load level within the training microcycle

Single-peak planning can be used to concentrate several developmental training sessions and get a more pronounced response, which can be used as the basis for subsequent training sessions with medium and low levels of intensity (where technical and/or tactical tasks can be solved simultaneously with the gradual recovery of athletes). Such a concentration of developmental training with single-peak planning can be offered to sufficiently prepared high-class athletes, but not to beginners or intermediate-level athletes.

When athletes perform two or more workouts per day, each of them contributes to the total daily load, thus significantly increasing it (Fig. 2). The curve in the figure shows changes in load within a microcycle, where each coordinate corresponds to the sum of the load of one or two separate training sessions performed over several days. The load level in each individual training session is ranked on a 5-point scale. The first peak is formed by two consecutive workouts with medium and high levels of load, which allow athletes to recover before the start of the second mini-block of training loads included in three developmental workouts (including two key ones). The last training session (on Saturday) may be devoted to a test course, or a practice match (in team sports), or some other simulation of a competitive exercise.

Rice. 2. Two-peak change in the load level within the microcycle, including 10 training sessions (Issurin, 2003)

The use of a 5-level quantitative assessment system provides certain advantages:

firstly, the graphical representation of the load curve (especially in non-measurable sports) helps coaches analyze the load level of each training session and evaluate it more accurately; different microcycle planning options (with one, two and three peaks) can be shown quantitatively and visually

secondly, the graphical representation of the microcycle can be used for didactic purposes: athletes can more consciously perceive the requirements of the training process, better understand the importance of key trainings and anticipate the possibility of recovery after strenuous peak loads;

thirdly, the total score of training loads of the entire microcycle can be used for a general assessment of the load and for comparing different microcycles. This approach can improve planning technology.

As already mentioned, block periodization implies a high concentration of specialized training loads aimed at a minimum number of target qualities. Obviously, this determines the special requirements for the construction of the corresponding microcycles, which should provide, mainly, a separate, rather than a complex management of training loads, taking into account their interaction and expected residual effects.

3. Microcycle that develops aerobic (strength and aerobic) abilities

Aerobic and so-called strength/aerobic microcycles provide the majority of all training in many sports in which aerobic endurance and muscle strength contribute greatly to sports performance (i.e. all endurance sports, martial arts, games and some complex coordination such as synchronized swimming, figure skating skating, etc.). The combination of aerobic and strength exercises requires special explanation. On the one hand, such a combination reduces the increase in strength compared to strength exercises used separately (Zatsiorsky, 1985). On the other hand, strength training itself increases the mass of muscles with relatively low oxidative capacity (Wilmore and Costil, 1993 and others). Therefore, increased muscle mass that is not supported by a proportional increase in aerobic enzymes and mitochondrial mass will not provide any competitive exercise benefits in many of the aforementioned sports. Of course, the ratio of aerobic and strength exercises within the microcycle may vary depending on the requirements and / or individual wishes. Let's look at the features of the power / aerobic microcycle on the example of the training of the multiple world and Olympic champion in swimming Alexander Popov (Russia).

Example: Alexander Popov, one of the greatest 50m and 100m freestyle sprint swimmers, paid great attention to aerobic and strength training. Aerobic microcycles form the basis of his training process in the preparatory period, which corresponds to the accumulative mesocycle in terms of block periodization. Rice. 3 shows the orientation of the training exercises performed during ten training sessions. Popov's typical power/aerobic microcycle highlights a large number of exercises performed near the anaerobic threshold (AT) as well as technical exercises aimed at improving rowing movements. Such technical training (TEX) was performed with stroke count and planned pace of movement for each speed mode; they effectively influenced both the technique and the specific power abilities of the swimmer. An average amount of maximal (anaerobic alactic) speed (MS) exercise was performed daily, while aerobic power (AM) exercises were scheduled for only three workouts. Strength endurance (ST) exercises, that is, aerobic speed exercises with increased resistance to movement, also occupied a large place in the training program. The Anaerobic Glycolytic (AG) exercise was used once: a 200m control swim for maximum results in a stepwise increase.

Rice. 3. The sequence of applying exercises of various directions in the aerobic microcycle of the multiple Olympic champion Alexander Popov

The above example testifies to the following: a) in the training process of even an outstanding sprinter, the contribution of exercises to the development of aerobic endurance is very high; b) the development of strength abilities can be effectively provided with the help of strength accents when performing exercises specific to the sport; c) despite the high contribution of anaerobic glycolytic power and capacity to the metabolic profile of a 100-meter freestyle athlete, the presence of anaerobic glycolytic exercises in the strength/aerobic microcycle program is insignificant. The latter circumstance is especially important in the light of block periodization concepts. Indeed, the athlete's body cannot effectively respond to the training impact, which simultaneously affects very different physiological systems. Very intense glycolytic activity causes a significant metabolic response and hormonal changes that can last two to three days (Viru, 1995). The superimposition of these reactions on aerobic glycolytic anaerobic exercise leads to conflict in the process of adaptation. In addition, accentuated aerobic exercise is designed to induce profound physiological changes such as increased muscle capillarization, aerobic enzymes, myoglobin, and mitochondrial volume. All of these changes occur after exercise during the recovery phase; the addition of anaerobic glycolytic loads leads to contradictions in the process of metabolic adaptation and significantly reduces the cumulative training effect.

Block periodization postulates the minimization of the number of target qualities within one mesocycle (hence, the microcycle too). The compatible directions of the training process in the aerobic microcycle are the following: maximum strength (main priority), anaerobic alactic abilities (maximum speed), aerobic strength endurance (as part of the aerobic potential) and movement technique (Table 2).

Tab. 2

Aerobic microcycle: compatible directions of training exercises and their relationship with planning and methodological foundations of the training process

When planning strength training in the aerobic microcycle, it is important to remember that their effectiveness depends on the ratio of testosterone and cortisol, which affects protein synthesis in skeletal muscles. After endurance loads, this ratio remains reduced for many hours, which are unfavorable for strength training (Viru, Karelson, Smirnova, 1992). On the other hand, high resistance training (resistance to movement) increases the rate of protein breakdown, which is maintained for at least 24 hours (Chesley et al., 1992). Therefore, training sessions that develop maximum strength should not be performed in the aftereffect zone of a previous debilitating aerobic load, and conditions for recovery should be provided within 24 hours (only low-level loads are possible).

Anaerobic alactic exercises are not of paramount importance in planning an aerobic microcycle, but their contribution is far from zero. Sprinting, used in variable exercises (such as the fartlek), recruits fast motor units that are usually inactive during exercise of moderate intensity (Komi, 1989). The short-term oxygen debt caused by such a spurt must be compensated during subsequent aerobic work; thus, both slow and fast muscle fibers receive additional opportunities for oxidation. Breaking the monotony and emotional outburst during aerobic training are also very valuable consequences of the inclusion of sprint loads.

A large number of exercises of moderate intensity are used to perform technical tasks designed to improve the basic technical details and elements. During long-term aerobic exercises, it is possible to successfully influence such features of a technical skill as automation, biomechanical economization, range of motion, accentuated application of effort in the loading phases and improvement of movements in the relaxation phase, rational variability in changing conditions, and the ability to resist fatigue.

The diagram of a typical strength/aerobic microcycle (Table 3) provides a general approach to training planning, taking into account the above requirements for training sessions using heavy weights (high resistance to movement).

Tab. 3

General view of the aerobic microcycle, consisting of ten training sessions

Lecture on the topic: STRUCTURE OF INDIVIDUAL TRAINING SESSIONS, SMALL (micro) TRAINING CYCLES

1. Fundamentals of sports training. Characteristics of small training cycles (microcycles)

The training process consists of relatively complete structural units, within which sports training is built in any kind of sport. Depending on the time during which the training process is carried out, three levels of the training structure are distinguished: micro-, meso- and macrostructure (L.P. Matveev).

microstructure - this is the structure of a separate training session and small cycles (microcycles) consisting of several sessions;

mesostructure - the structure of average training cycles (mesocycles), including a relatively complete series of microcycles;

macrostructure - the structure of large training cycles (microcycles such as semi-annual, annual and long-term.

The construction of training based on various cycles allows you to systematize the tasks, means, methods of training; the value of training impacts, recovery procedures and in the best way to ensure the growth of sports performance of an athlete in the chosen sport.

The structure of a separate training session.The structure of a separate training session is largely determined by the typical changes in sports performance of athletes. During a single lesson, the working capacity changes as follows: at the beginning of the lesson, the level of working capacity increases, then fluctuates around a certain elevated level, and decreases by the end of the lesson. In this regard, in the dynamics of the development of working capacity within the framework of a separate lesson, several zones can be conditionally distinguished:

1) a zone of pre-working shifts (before the competition it is called the “pre-launch state”;

) workability zone;

) zone relative to the steady state of health;

) a zone of reduced performance.

Each of them is characterized by rather complex rearrangements in the body of athletes, which provide optimal conditions for the use of energy in the process of work.

Functional shifts in the body, occurring in each of these zones, have the force of biological laws, manifesting themselves, one way or another, in any activity - in gymnastics, and in skiing, and in athletics.

Taking into account the main areas of application of working capacity within a separate lesson, there are three parts:

preparatory,

basic and

final. According to V.N. Platonov, in classes of various directions, the ratio of work performed in various parts of the lesson is generally identical:

the development period covers - 20-30% of the total amount of work,

steady state - 15-50%,

compensated and decompensated fatigue - 30-35%.

The division of training sessions into parts is of great pedagogical importance. When conducting them, the coach must observe the following rules:

you need to start classes with a warm-up,

then carry out the main work (main part), in this part the load curve may be different depending on the age, qualifications of athletes, type of exercise, etc. But, as a rule, always - high.

The final part of the classes (the final part) is characterized by a decrease in the load.

Neglecting the features of parts of the classes can lead to waste of time, and sometimes harm the health of athletes. For example, if classes are started without a proper warm-up, this can lead to injury. Knowing the rules for constructing and organizing classes in each part allows you to manage the performance of athletes, possibly keep it at an optimal level for a longer time, ensuring optimal workability, and rationally complete the work. In addition, the acquired knowledge and skills to apply in practice is important for the athletes themselves.

In the practice of sports, two or three workouts a day are currently used. Usually they are organized without interruption from educational activities, or with separation from studies, i.e. in the conditions of training camps.

The structure of a training day is more complex than a single session. It largely depends on the number of classes, the alternation of their orientation and the magnitude of the load, the daily rhythm of the athletes' performance (for example, on the developed habit of training at a certain time of the day, the daily routine of the program of the upcoming competitions, the difference in zone time, the geographical location of the upcoming competitions and other reasons) .

. Structure and types of microcycles

The totality of individual classes conducted over several days is microcycleworkout. Microcycles exist as a well-established and important link in the training process. They have certain traits that are unique to them. In particular, a single microcycle consists of at least two phases:

stimulation (cumulation), which is associated with a certain degree of fatigue and

recovery phase (restorative activity or complete rest). These phases are repeated in the microcycle structure. The microcycle may include several cumulative and recovery phases.

In most cases, the microcycle lasts a week. However, its duration may be different: a minimum of two days, and a maximum of 14 days. In many respects, it depends on the tasks to be solved, the level of skill and fitness of athletes, age, competition system, and the place of the microcycle in the training session.

It should be borne in mind that there is not, and in principle there cannot be, one structure of microcycles suitable for all cases of sports practice.

Allocate:

own training,

precompetitive,

competitive,

recovery microcycles.

Actually training microcycles according to the content of the trainingsubdivided into general preparatory and special preparatory. In the first microcycles, when conducting classes, mainly means of general, and in the second, special training are used. Both types of microcycles can be associated with the solution of primarily physical, technical, tactical training tasks, or they will be of a complex nature.

By priorityself-training microcycles are divided into microcycles of physical, functional, technical and tactical training.

According to the degree of diversity of tasks to be solvedself-training microcycles are: selective and complex orientation.

By load- voluminous and intense.

Microcycles that characterize a significant amount of load, but not the ultimate intensity, are usually called voluminous (retracting).They constitute the main content of the classes in the preparatory period.

For intense (percussive)microcycles are characterized, first of all, by a high intensity of work with a sufficiently increasing volume of loads. They are widely used at the end of the preparatory and competitive periods.

According to the dynamics of loads- with 1, 2 and 3 peak distribution of loads, with sequential increase or decrease in loads

By impact effect- developing (forming) and supporting (stabilizing).

Each type of microcycle has a different effect on the performance of athletes. It is expedient to use microcycles with one "small" wave of load dynamics in the preparatory period (in microcycles of the basic type). This will cause significant functional changes in the body of athletes, which ultimately determine the general trend in the growth of sports achievements. In the case when it is necessary to carry out work in terms of stabilizing the level of functional changes found in the body after significant training effects, a rational option for building a sports training would be the introduction of a microcycle with a “three-peak” load distribution during the week.

It makes sense to plan microcycles with a successive increase in load in order to achieve a significant mobilization of the functional capabilities of the athlete's body before intense training work. And in particular, when an athlete needs to be gradually brought to the loads of “shock” microcycles. The microcycle with a successive decrease in the load by the end of the week is usually built to ensure a relatively complete normalization of the functional state of the body after "shock" loads.

The alternation of training loads and rest in microcycles can lead to the following main types of reactions of the body of athletes: a) increase the maximum level of fitness; b) give little or no training effect at all; c) lead the athlete to overwork and overtraining. The construction of the regime of loads and rest in the microcycle, in which there is an increase in functionality, technique of movements, strength, speed and other physical qualities, is typical for developing microcycles. In them, two options for alternating classes and rest are most often possible: 1. When the next lesson in the microcycle falls on the supercompensation phase, i.e. passes against the background of increased working capacity as a delayed effect of the previous lesson; 2. When a lesson is held against the background of a significant under-recovery of working capacity after the previous one.

The meaning of the second variant of "summation" of the effect of several classes is to present the body with especially volumetric loads, thereby causing significant adaptive changes and, as a result, a significant increase in working capacity during the subsequent relative "unloading". Such a combination of loads during the construction of microcycles is possible only with sufficiently trained athletes and with especially careful medical and pedagogical control. Abuse of this option will inevitably lead to overwork, and episodic use will contribute to a more effective increase in fitness.

Precompetitive (leading) microcycles they model the mode, program and conditions of the upcoming competitions (distribution of loads and rest in accordance with the order of alternating days of performances and intervals between them, reproduction of the order of performances during the day, etc.). The structure and content of these microcycles depends on the system of leading an athlete to competitions, the duration of preparation at the final stage of training for a responsible competition, the age, qualifications and individual characteristics of athletes.

The degree of reproduction (similarity) of the program, mode and conditions of the main competition in the pre-competitive micro cycles may be different. In this regard, microcycles can be distinguished, which partiallyor holisticallysimulate competitive activity, mode and conditions of competition.

In recent years, a new, non-traditional form of building pre-competitive microcycles has appeared, which received the code name "pendulum principle" (D.A. Arosyev). When constructing precompetitive microcycles according to the “pendulum principle”, the structure of the training process for athletes is built on the basis of the rhythmic alternation of two types of microcycles: specialized" and " contrasting". In the practice of sports, microcycles of high specialization are sometimes called basic (O-cycles), and low - regulating (P-cycles). Alternating with each other, the last specialized microcycle, if possible, should be similar to the competitive microcycle. The duration of specialized microcycles is mainly determined by the duration of the upcoming competitions, and the duration of contrast microcycles is determined by the conditions for recovery and over-recovery of the athlete's performance. The intensity and content of training sessions in specialized microcycles is closest to the regime and conditions of the competition, while contrasting ones, on the contrary, are as far from this situation as possible. Such training work is given in order to avoid monotony in classes, which does not allow athletes to achieve high levels of fitness (V.M. Dyachkov, L.P. Matveev, N.G. Ozolin).

As the main competition approaches, the content, regimen and conditions of training in specialized microcycles more and more fully reproduce the nature of competitive activity, routine and other conditions of the upcoming competition. In contrast microcycles, the opposite trend is observed - the share of general preparatory exercises increases, the effect of active rest, variation of training conditions, etc. are widely used. The rhythm of alternation of microcycles is set in such a way that the phase of increased readiness of the athlete coincides as a result of repetitions with the days on which the main competition is scheduled.

Competitive microcycles are built in accordance with the competition program. The structure and duration of these microcycles is determined by the specifics of competitions in various sports, the numbers of the program in which an individual athlete or team takes part, the total number of starts and pauses between them. Depending on this, competitive microcycles may be limited to starts and direct approach to them, recovery procedures, and may include special training sessions. However, in all cases, the content and construction of these microcycles are aimed at providing optimal conditions for successful competitive activity and achieving the planned sports achievement.

It is possible to single out competitive microcycles with short, averageand longintervals between competitions.

In a microcycle with a one-day interval, on the day after the competition, one restorative lesson is held, and on the day of the competition, a pre-competitive lesson (for example, rolling out in hockey). In the microcycle with a two-day interval, three classes are carried out: restorative, maintenance and pre-competitive. In a microcycle with a three-day interval, four to five training sessions should already be carried out. On the day after the competition - a restorative lesson, the next - developing, and on the third - supporting. On the day of the game or competition - pre-competition. It should be emphasized that in a competitive microcycle at training sessions between competitions, athletes should not be overloaded in any way. These trainings should cause only positive emotions.

Microcycles with a four-day intercompetitive interval are built like a microcycle with a three-day intercompetitive interval. It consists of 5-7 training sessions, of which two are restorative, one is supportive, two are developmental and one is pre-game (rolling out).

When constructing training sessions, it is obligatory to take into account the positive interaction of individual tasks that enhance the effectiveness of training.

Recovery microcyclesusually follow intense competitions or training microcycles with an increased load (for example, shock) and are characterized by a decrease in the total load, an increase in the number of days of active rest, a contrasting change in the composition of the means and methods of training the external conditions of training, which together is aimed at optimizing the recovery and adaptation processes in the athlete's body.

To speed up recovery in these microcycles, various restorative means are widely used - pedagogical, psychological, and biomedical. There are three main areas of use of restorative means in the process of training sessions:

To quickly eliminate the phenomena of fatigue after the transferred loads;

For the selective restoration of those components of working capacity that were not subjected to the main impact in this exercise, lesson, but will be mobilized to the maximum in the subsequent task, lesson;

For preliminary stimulation of the performance of athletes before the start of the training load (V.N. Platonov).

Depending on how the health and recovery processes are managed, it makes sense to distinguish several types of recovery microcycles:

recovery and unloading,

restorative and compensatory,

restorative-supportive;

rehabilitation and preparatory

restorative and preventive, etc.

The last type of (rehabilitative and prophylactic) microcycles is aimed at restoring the organs and systems of the athlete's body in case of their deviation from normal life activity (due to overvoltage, diseases, injuries). They are used during the stay of athletes in special rehabilitation centers, which have a set of all means of recovery, especially in combination with a special motor regimen, the effect of favorable climatic and sanitary-resort factors.

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