International Conference
Bogota, 21-23.10.2015
Guidelines for Block
Periodized Training
Designing
Plan
• Workout compilation
• Microcycle
• Mesocycle
• Annual cycle
• Long-term preparation
Block Periodization: Workout
Workouts are the minimal
complete structural
components of a training
system
Workout:
Aim-Load
characterization
Block Periodization: Workout
There are three general
types of workouts:
1. development,
2. retention and
3. restoration
Block Periodization: Workout
Workout’s Training’s Restoration Referring
aim load level time, hr points
Extreme > 72 5
Development Large 48-72 4
Substantial 24-48 3
Retention Medium 12-24 2
Restoration Small < 12 1
(based on Zatsiorsky, 1995)
Block Periodization: Workout
Unlike the traditional training approach,
where the total volumes of performed
exercises are of primary importance,
the BPC postulates absolute priority of the
“total number of development workouts”
as the crucial characteristic.
Block Periodization: Workout
Key-workouts -
the most important
development workouts,
which are focused on
the current main training
directions
Block Periodization: Workout
Basic characteristics of key-workouts
Targets The most relevant abilities,
usually not more then two
Mental factor Special motivation ,
full dedication
Timing “best time”, highest sensitivity
Load level Substantial or large or extreme
Organization Partnership, cooperation,
forms team spirit
Training Maximal objective
monitoring indication and estimation
Basic part – loading phase
The great coach Arthur Lydiard offered
a number of weekly programs. These
programs offered only one exercise in
each single workout.
Usually one selected exercise or task
should be particularly accentuated. This
main meaningful element of workout is
termed the key-exercise or key-task
Block Periodization: Workout
Compatibility
of different
exercises
Compatible combinations of the training modalities
Dominant training Compatible training
modality modalities
Alactic (sprint) abilities
Aerobic
Strength endurance –aerobic
endurance
Maximum strength –hypertrophy (after)
Strength endurance –anaerobic
Anaerobic
(glycolitic) Aerobic restoration exercises
endurance Aerobic-anaerobic (mixed) endurance
Aerobic endurance
Alactic (sprint) Explosive strength
abilities Maximum strength –hypertrophy (after)
Aerobic restoration exercises
Maximum Maximum strength – innervations
strength - Flexibility
hypertrophy
Aerobic restoration
Learning the new Any kind of training modalities
technical elements but after the dominant tasks
PREFERABLE ATHLETES’ CONDITIONS FOR
DEVELOPING WORKOUT
Well Slightly Very
rested fatigued Fatigued fatigued
Block Periodization: Microcycle
Microcycle
Block Periodization: Microcycle
Microcycle -
the shortest training cycle.
It encompasses a number of
workouts and lasts a number
of days, often one week
Block Periodization: Microcycle
Type Purpose
Adjustment Initial adaptation to workloads
Loading Fitness development
Impact Fitness development by extreme
training stimuli
Pre- Immediate preparation for
competitive competition
Competitive Participation in competition
Restoration Active recovery
How to compile a training
microcycle?
1) Find out the main and secondary targets;
2) Select the number of workload peaks;
3) Define and localize the key-workouts;
4) Select the other compatible developing workouts;
5) Localize the restoration workouts and “windows”;
6) Select and distribute additional workouts;
7) Define more accurately the follow-up and
restoration means.
Block Periodization: Microcycle
Pattern of the load variation within several microcycle
AM Medium Substantial* Medium Medium Big Big* Off
PM Big Medium Off Big* Small Off
* key-workouts
5
Block Periodization: Microcycle 4
Load, points
3
1 Two-peak design
0
Mon Tue Wed Thu Fri Sat Sun
5
4
Load, points
1
Three-peak design
0
Mon Tue Wed Thu Fri Sat Sun
5
4
Load,points
1 One-peak design
0
Mon Tue Wed Thu Fri Sat Sun
Block Periodization: Mesocycle
Mesocycle
Block Periodization: Mesocycle
Mesocycle-blocks form the essence
of the alternative approach. There
are three types:
- accumulation,
- transmutation, and
- realization
Block Periodization: Mesocycle
The rational planning highlights:
• duration,
• content and
• training monitoring
Block Periodization: Mesocycle
Gain of maximal strength and its improvement
rate in elite female kayakers
12
Maximal strength
Gain of maximal strength,%
10
8 Optimal
6
2 duration Improvement rate
0
2 3 4.5 6 9 12 16 20
Weeks
Block Periodization: Mesocycle
Accumulation mesocycle
– essence –
enlargement of training
capacity
Block Periodization: Mesocycle
Accumulation mesocycle:
early season
Microcycles Load level
Adjustment - medium
Loading - big
Loading - big
Restoration - low
totally – 4-6 weeks
Block Periodization: Mesocycle
Accumulation mesocycle:
mid- and late season
Microcycles Load level
Restoration - low
Loading - big
Loading - big
Impact - extreme
totally – 2-4 weeks
Block Periodization: Mesocycle
Transmutation mesocycle
– essence –
highly concentrated sport-
specific workloads of high
intensity
Factors affecting duration
of transmutation mesocycle
• Fatigue accumulation
• Proximity of competition
•Residual training effect of
previous mesocycle
• Emotional tension
totally – 2-4 weeks
Block Periodization: Mesocycle
Realization mesocycle
– purpose –
attainment of peak-
performance
Block Periodization: Mesocycle
Realization mesocycle
Major characteristics Particularities
Aims Peak-performance attainment, full restoration
prior to competition, completing the training
stage program
Abilities-targets Maximal speed (quickness), event specific
tactics, readiness to compete
Workload level Much lower than in preceding mesocycles
Duration One-three weeks
Techno-tactical behavior The use of sport-specific modeled exercises
(tasks)
Emotional tension Elevation pending the competition
Training monitoring Following up time-trials, evaluation of techno-
tactical behavior, training responses and level
of restoration
Nutrition The use of nutritional supplements and control
of energy intake
Block Periodization: Mesocycle
Realization mesocycle
Major characteristics Particularities
Aims Peak-performance attainment, full restoration
prior to competition, completing the training
stage program
Abilities-targets Maximal speed (quickness), event specific
tactics, readiness to compete
Workload level Much lower than in preceding mesocycles
Duration One-three weeks
Techno-tactical behavior The use of sport-specific modeled exercises
(tasks)
Emotional tension Elevation pending the competition
Training monitoring Following up time-trials, evaluation of techno-
tactical behavior, training responses and level
of restoration
Nutrition The use of nutritional supplements and control
of energy intake
Biological background
of uncompatibility of
developing aerobic and
anaerobic glycolytic
workloads
Classic theory
of
homeostasis
– maintaining
Claude Walter
Bernard
the constancy
Cannon
of body’s
internal milieu
Homeostasis
Homeostatic regulation is a predominant
mechanism for developing basic sport abilities
like cardiorespiratory fitness, general neuro-
muscular coordination, and morphological and
organic adjustment of the musculoskeletal
system. Therefore, homeostatic regulation serves
as a dominant mechanism of adaptation to
training in the early stages of long-term athletic
preparation and for developing of basic motor
and technical abilities in high-performance
athletes.
In terms of BP these cycles are specified as
accumulation mesocycle-blocks.
Classic theory
of stress and
General
Adaptation
Hans
Syndrome
Selye
Stress adaptation
" Another major pathway involved in the stress
mechanism is carried through the
catecholamines liberated under the influence
of an acetylcholine discharge, at autonomic
nerve endings and in the adrenal medulla”
The Nature of Stress
by Hans Selye
Stress adaptation
The strong training stimuli elicited by workloads of
high intensity mobilize the athlete’s energy
resources in amounts that exceed the metabolic
level necessary for homeostatic response. These
increased demands trigger off profound endocrine
responses, i.e., the secretion of stress hormones.
Thus, highly intensive anaerobic glycolitic exercises
produce a pronounced catecholamine response
(Viru, 1985,1995), and the rapid secretion of
cortisol, corticotropin and β –endorphin (Lehman,
Keul,1981 ) .
In terms of BP this training specified as
transmutation mesocycle-blocks.
Interaction of homeostasis and stress reactions
Preparation that entails the use of both types of training
concurrently demands energy needs that surpassing the
limits of homeostatic regulation. Correspondingly, stress
reactions become stronger. This more strained metabolic
and hormonal body environment suppresses homeostatic
responses and has a deleterious effect on workloads
intended to develop basic athletic abilities. Such conflicting
responses, which are typical of mixed training among high-
performance athletes, lead to a decline in general aerobic
abilities, a reduction in muscle strength and cases of
overtraining.
BP model allows to avoid such conflicting physiological
responses and exploits the most appropriate mode of
biological adaptation.
Interaction between
sequenced mesocycles
Superposition of Residual
Training Effects – Timing
Blocks-
Competition
mesocycles
Accumulation Transmutation Realization
about 15 days
Residuals about 30 days
totally – 60-30 days
Fact:
Emotional strain shortens
the training residuals
(Issurin & Lustig, 2004)
Annual cycle
Block Periodization: Annual cycle
Compilation of the annual plan - 1st step
Level A NCh
Competitions
Level B NCup
Level C WC RT
Level D
periods
Stages,
Med. Training Micro- Meso-
exams camps cycles cycles
Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Block Periodization: Annual cycle
Compilation of the annual plan – 2nd step
Level A NCh
Competitions
Level B NCup
Level C WC RT
Level D
periods
Stages,
Preparation period
Competition period
Med. Training Micro- Meso-
exams camps cycles cycles
Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Block Periodization: Annual cycle
Compilation of the annual plan – 3rd step
Level A NCh
Competitions
Level B NCup
Level C WC RT
Level D
periods
Stages,
Preparation period
Competition period
Med. Training Micro- Meso-
exams camps cycles cycles
Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Block Periodization: Annual cycle
Compilation of the annual plan – 3rd step
Level A NCh
Competitions
Level B NCup
Level C WC RT
Level D
periods
Stages,
Preparation period
Competition period
Med. Training Micro- Meso-
exams camps cycles cycles
Months Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug
Long-term
preparation
Lance Armstrong
World Champion
and seven-fold
Grand Champion of
the Tour de France,
the most prestigious
road race in the
world
Lance Armstrong: Long-term trend
of the physiological variables
208 85
VO 2max ,ml/kg/min
206
Heart Rate, 1/min
80
VO 2 max
204
75
202
70
200
Maximal Heart Rate
198 65
196 60
9 8 7 6 5 4 3 2 1
Power at VO2 of 5 l/min, W
420 23.5
Mechanical efficiency,%
23
410
Mechanical efficiency 22.5
400 22
390 21.5
Power at 5 l/min 21
380
20.5
370 20
21.1
9 21.4
8 22
7 23
6 24
5 25
4 26
3 27
2 28
1
Age
(adapted from Coyle, 2005)
Ivan
Klementiev
Olympic and
seven-fold World
Champion;
winner of two
silver Olympic
medals in
canoeing
Ivan Klementiev: Long-term trend
of annual training volumes
Earned medals
G* G
WCh OG
S* S S
G 2G G G G G
S S S S S B
B B
OG OG OG OG
5000
Total paddling volume,km
4600
4200
3800
3400
3000
2600
2200
1800
1400
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
Age, yr
Dr. Issurin provides an
innovative new take on
periodization; the most
effective method for
preparing athletes for
competition. In their
pursuit of athletic excellence,
this in-depth work will be an
important resource for
scientists, athletes, and
coaches alike.
Chris Carmichael, Personal
Coach to 7-Time Tour de
France Champion
Lance Armstrong, USA
I use this opportunity to express my appreciation of
methodological recommendations of Prof. Issurin that have
assisted me greatly in my work. Prof. Issurin belongs to
category of scientists, who know and understand the needs of
coaches and his work has expanded our knowledge and
enriched our coaching abilities allowing us to strive and reach
better results.
Oreste Perri
Two-time world champion, personal
coach of a number of Olympic and
World champions. Head coach of
Italian canoe-kayak national team.
Gennadi Touretski
Personal coach of many-time world and Olympic champions Alexander
Popov (RUS) and Michael Klim (AUS)
My familiarity with the study outcomes of Vladimir Issurin cover a
long period of cooperation and friendship. I believe the Block
Periodization will Vladimir B. isIssurin
assist anyone who searching, for new sources of
information on howPh.D.,
to improve training and obtain higher
Professor
achievements.
Israel
Conclusion
The history of Training Periodization
from traditional till nowadays versions
can give us strong stimuli for our
professional ambitions, creativity and
ongoing cooperation with prominent
practice.
Thank you
for your
attention
Blocks-mesocycles followed by
inclusive mini-blocks
Competition
Strength and
Aerobic
Endurance
Strength
Endurance 15-25 15-25 12-18 days
Velocity
Anaerobic Tactics
Endurance
