Coaches without real knowledge of energy systems often intuitively develop programs that train the dominant energy system for their sport. For instance, sprint coaches intuitively train their athletes with sprint distances even though they are unfamiliar with the benefits of such training on the nervous system and the anaerobic energy systems.
Defining and Understanding Strength Training Load Progression
Progressive overload is the favorite modality for eliciting morpho-functional adaptations through a progressive increase of muscular, metabolic, or neural stress over time. There are many ways to rationally progress the load and thereby elicit the desired adaptations, such as higher levels of hypertrophy, muscular endurance, maximum strength, or power.
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Sport conditioning has advanced tremendously since the era when a “no pain, no gain” philosophy guided the training regimens of athletes. Dr. Tudor Bompa pioneered most of these breakthroughs, proving long ago that it's not only how much and how hard an athlete works but also when and what work is done that determine an athlete's conditioning level. Periodization Training for Sports goes beyond the simple application of bodybuilding or powerlifting programs to build strength in athletes.
In this new edition of Periodization Training for Sports, Bompa teams with strength and conditioning expert Carlo Buzzichelli to demonstrate how to use periodized workouts to peak at optimal times by manipulating strength training variables through six training phases (anatomical adaptation, hypertrophy, maximum strength, conversion to specific strength, maintenance, and tapering) and integrating them with energy system training and nutrition strategies. Coaches and athletes in 35 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or rest and recovery periods; now it's simply a matter of identifying and implementing the information in this book.
Presented with plenty of ready-made training schedules, Periodization Training for Sports is your best conditioning planner if you want to know what works, why it works, and when it works in the training room and on the practice field. Get in better shape next season and reap the benefits of smarter workouts in competition. Own what will be considered the bible of strength training for sport of the next decade.
Part I Foundations of Strength Training
Chapter 1 Strength, Power, and Muscular Endurance in Sports Chapter 2 Neuromuscular Response to Strength Training Chapter 3 Training Strength and Energy Systems Chapter 4 Fatigue, Muscle Soreness, and Recovery Chapter 5 Periodization as Planning and Programming of Sport Training Chapter 6 Principles of Strength Training for Sports
Part II Program Design
Chapter 7 Manipulation of Training Variables Chapter 8 Sport Nutrition Chapter 9 Microcycle Short-Term Plan Chapter 10 Annual Plan
Tudor O. Bompa, PhD, revolutionized Western training methods when
he introduced his groundbreaking theory of periodization in Romania in
1963. After adopting his training system, the Eastern Bloc countries
dominated international sports through the 1970s and 1980s. In 1988, Dr.
Bompa applied his principle of periodization to the sport of
bodybuilding. He has personally trained 11 Olympic medalists (including
four gold medalists) and has served as a consultant to coaches and
Dr. Bompa’s books on training methods, including Theory and
Methodology of Training: The Key to Athletic Performance and Periodization
of Training for Sports, have been translated into 17 languages and
used in more than 130 countries for training athletes and educating and
certifying coaches. Bompa has been invited to speak about training in
more than 30 countries and has been awarded certificates of honor and
appreciation from such prestigious organizations as the Argentinean
Ministry of Culture, the Australian Sports Council, the Spanish Olympic
Committee, and the International Olympic Committee.
A member of the Canadian Olympic Association and the Romanian National
Council of Sports, Dr. Bompa is professor emeritus at York University,
where he has taught training theories since 1987. He and his wife,
Tamara, live in Sharon, Ontario.
Carlo Buzzichelli, AAS, is a professional strength and
conditioning coach and the technical director of the Tudor Bompa
Institute International. Carlo was a pupil of Tudor Bompa and is
considered one of the foremost experts on strength training. Carlo has
held seminars at various universities and sport institutes worldwide,
including the Superior Institute of Physical Education and Sports of
Camaguey in Cuba; the University of Makati in Manila, Philippines; the
Superior Institute of Physical Education and Sports of Ciego de Avila in
Cuba; the Universidade Paulista and the Olympic Center of Sao Paulo in
Brazil; and the World Athletic Center in Arizona. In 2012 Carlo was a
speaker at the International Workshop on Strength and Conditioning of
Trivandrum in India. Carlo’s teams have conquered eight promotions and
placed first and second in league cups. Carlo was a team coach in the
World Track and Field Championships and Commonwealth Games. He has
coached athletes who have won 17 medals at national championships in
track and field, swimming, Brazilian jiu-jitsu, and powerlifting. His
athletes have won two international golds in track and field and three
silvers and one bronze in track and field and Brazilian jiu-jitsu; they
also have set five national records in powerlifting.
“Periodization Training for Sports will definitely
increase your understanding of sport preparation and help you create
training programs to improve your performance.”
Bret Contreras, MS, CSCS-- Author, Bodyweight Strength
Training Anatomy, BretContreras.com
“Periodization Training for Sports will assist coaches
in developing a scientifically supported, multifaceted skill set that is
essential for guiding athletes toward high-performance results.”
James Smith-- High-Performance Sport Consultant
“This is a book that has no equal! A must-read for all coaches and
athletes at all levels.”
Brandell Lewis-- Strength and Conditioning Specialist