CC BY
23
DOI 10.14526/02_2018_312
CONJUGATE CONSTANT ACCELERATED TRAINING IN A TRAINING MICRO CYCLE OF HIGHLY-QUALIFIED SPORTSMEN IN TAEKWONDO WTF
Epov O.G.1
1Russian State University of Physical Culture, Sport, Youth and Tourism (RGUFKSMiT)
Russia, Moscow, neg7564@yandex.ru
Annotation. The article presents conjugate constant accelerated training as the component of the training micro cycle, which is used during transient period and during general preparatory stage of preparatory period of sports training among sportsmen from student sports national taekwondo WTF team of Russia. Materials. A training micro cycle is scheduled according to the components, objectives are defined, which are solved during its realization, the content of conjugate constant accelerated training, fulfilled for legs and hands muscles, is presented. Research methods: scientific-methodical literature analysis and summarizing, methodology, results of competitions analysis. Results. A complex use of the micro cycle with conjugate constant accelerated trainings, together with other micro cycles-with conjugate trainings for legs, hands and shoulder girdle muscles, conjugate training in sports training of highly-qualified taekwondo practitioners, helped sportsmen from student sports national taekwondo WTF team of Russia get 56 different medals at international competitions during the period of 2011-2017. Conclusion. Specially created micro cycle with conjugate constant accelerated training, used during transient period and during general preparatory stage of preparatory period, together with other micro cycles, used at other stages of sports training of highly-qualified taekwondo practitioners, helped to optimize functional state of sportsmen during post-competitive stage, develop their sports training and create the base for further maximum sports result achievement.
Keywords: micro cycle of training, transient period, preparatory period, conjugate constant accelerated trainings, result of competitions.
For citations: Epov O.G. Conjugate constant accelerated training in a training micro cycle of highly-qualified sportsmen in taekwondo WTF. The Russian Journal of Physical Education and Sport (Pedagogico-Phycological and Medico-Biological Problems of Physical Culture and Sports). 2018; 13(2): 68-72. DOI 10.14526/02_2018_312
INTRODUCTION
Sports training of athletes, who are included into student sports national taekwondo WTF team of Russia, both male and female teams, is characterized by a long-term competitive period - from 6 to 9 months, depending on the main starts during the year -Championships of Europe among students and summer World Universiades. Real preparatory period lasts only one month and two, three months of this period alternate with competitions, as a rule, these months are September-November. Transient period is one, two months. Each period has its own objectives, which should be realized, in order to make the final training result of a sportsman successful. In taekwondo WTF a
sportsman's competitive effectiveness depends on used and created during training and competitive activity means, methods and methodologies.
MATERIALS AND RESEARCH METHODS
For athlete's rehabilitation after a long-term competitive period and his sports fitness preservation special training micro cycle was created with the help of conjugate accelerated exercises of physical and technical-tactical orientation for legs and hands muscles, fulfilled in an aerobic regimen.
The created micro cycle solved the following problems: aerobic volume of a sportsman's functional state increase,
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mastering the skills of single and serial blows on the supposed open striking spaces of an opponent, trademark combinations and blows mastering, competitive situations training.
Two conjugate constant accelerated trainings were fulfilled in a micro cycle. One training lesson included 12 rounds, each round lasted 2 minutes (corresponding with competitive combat). First 4 rounds a sportsman worked with legs and hands delivering constant blows on a punch bag with low intensity, moving back, forward, left and right, at the same time changing the stands, rest between the rounds was 1 minute, after 4 rounds - 3-5 minutes; further 4 rounds an athlete worked only with hands delivering unexpected pointed blows of maximum intensity in every 15-30 seconds or series of blows of the average intensity on the open spaces of the supposed opponent, also moving; during the last 4 rounds a sportsman worked with legs delivering unexpected pointed kicks of maximum intensity each 1530 seconds or series of strikes of the average intensity into different zones of a punch bag.
This methodology of training helped to fulfill conjugation between aerobic volume of the load increase and the definite tactical objectives solution, which include attacking actions, tempo of the combat increase or decrease, striking spaces revelation, defensive actions, going to a striking distance and others.
Loads distribution in a micro cycle was realized in the following way:
Day 1. Three trainings in a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Running with speeding-up in an
indoor track:
200 m - retraction, 30 m - speeding-up, 70 m - light running (active rehabilitation), taking into account that 200 meters, 10 speeding-ups during a lesson.
Two such kind of series are held. Rest between the series - 3-5 min (stretching in pairs). Combat imitation in pairs with the
stress on movement without blows fulfillment, with constant stands change.
Work interval - 2-3 min. Pause, respiratory exercises, stretching. Day: 11.00 - 12.30.
Conjugate constant accelerated training with a light bag no more than 30 kg.
12 rounds are fulfilled, 2 minutes each.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th, 8th, 12th round - till complete rehabilitation. Active pause. Evening: 17.00 - 18.30.
The separate technical-tactical structures mastering using vests in pairs taking into account individualization of training sportsmen.
Interval of work - 4 rounds of 2 minutes duration with the interval of rest 1 minute between the rounds. 3-5 minutes rest taking into account complete rehabilitation. Hook&Jab Pad using in pairs for the studied material mastering. Interval of work - 8 rounds of 1 minute 30 seconds taking into account partners change. Day 2. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Statodynamic interval training (with the weight no more than 30% of an athlete's body weight). Stations work:
Station 1. Benchpress (30% of a sportsman's body weight). Station 2. Press on a bar - from a hanging position knees pulling-up or touching the bar with the toes. Station 3. Leg press of the weight on a training simulator (30% of a sportsman's body weight). Station 4. Plank (the exercise is
fulfilled on elbows).
Station 5. Press-ups on palms with the
average hold.
Two series are fulfilled.
Interval of work at the stations - 30
seconds.
Interval of rest between the stations-20 seconds.
Interval of rest between the series- 3-5 minutes (active stretching). Day: 11.00 - 12.30.
Technical-tactical work (repeated training) with the vests in pairs. Interval of work- 8 rounds of 2 minutes duration.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th and the 8th round - till complete rehabilitation. Evening: 17.00 - 18.30.
Technical-tactical work (signature moves mastering, taking into account individualization of sportsmen's models) with Hook&Jab Pad in pairs. Interval of work-8 rounds of 1,5 minutes duration.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th, 8th, 12th rounds - till complete rehabilitation (active stretching). Day 3. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Training with a skipping rope:
Station1. Upward jumps.
Station 2. Jumps putting legs apart.
Station 3. Jumps to the left, to the
right.
Station 4. Jumps with the stand change.
Station 5. Jumps with high hip lifting. Station 6. Running with a skipping rope.
Two series are fulfilled. Interval of work at a station - 1 minute.
Interval of rest between the stations -1 minute.
Interval of rest between the series - 35 minutes till complete rehabilitation (active stretching). Day: 11.00 - 12.30.
Playing training - football, basketball (tactical skills and team interactions mastering).
Interval of work - 2 periods 25 minutes each.
Interval of rest - 10 minutes. Evening: 17.00 - 18.30.
Statodynamic interval training. Stations work:
Station 1. Benchpress (30% of a sportsman's body weight). Station 2. Press on a bar - from a hanging position knees pulling-up or touching the bar with the toes. Station 3. Leg press of the weight on a training simulator (30% of a sportsman's body weight). Station 4. Plank (the exercise is fulfilled on elbows). Station 5. Press-ups on palms with the average hold. Two series are fulfilled. Interval of work at the stations - 30 seconds.
Interval of rest between the stations-20 seconds.
Interval of rest between the series- 3-5 minutes (active stretching). Day 4. Three trainings a day. Morning: 7.00 - 8.15.
Joint gymnastics.
Running with speeding-up in an
indoor track:
200 m - retraction, 30 m - speeding-up, 70 m - light running (active rehabilitation), taking into account that 200 meters, 10 speeding-ups during a lesson.
Two series are held.
Rest between the series - 3-5 min
(stretching in pairs).
Combat imitation in pairs with the
stress on movement without blows
fulfillment, with constant stands
change.
Work interval - 2-3 minutes Pause, respiratory exercises, stretching. Day: 11.00 - 12.30.
Conjugate constant accelerated training with Hook&Jab Pad with a partner in pairs.
12 rounds are fulfilled, 2 minutes each.
Interval of rest between the rounds - 1 minute.
Interval of rest after the 4th, 8th, 12th rounds - till complete rehabilitation. Active pause. Evening: 17.00 - 18.30.
The separate technical-tactical structures mastering using vests in pairs taking into account individualization of training sportsmen.
Interval of work - 4 rounds of 2 minutes duration with the interval of rest 1 minute between the rounds. 3-5 minutes rest taking into account complete rehabilitation. Hook&Jab Pad using in pairs for the studied material mastering. Interval of work - 8 rounds of 1 minute 30 seconds taking into account partners change. Day 5. Two trainings a day. Morning: 7.00 - 8.15.
A walk. Day: 11.00 - 12.30.
Sparrings (competitive situation modeling). Evening: 17.00 - 18.30.
Sparrings (competitive situation modeling).
Day 6. One training a day. Morning: 7.00 - 8.15.
A walk. Day: 11.00 - 12.30.
Playing training - football, basketball (tactical skills and team interactions mastering).
Interval of work - 2 periods, 25 minutes each.
Interval of rest - 10 minutes.
Evening: 17.00 - 18.30.
Massage. Sauna.
Day 7. Rest.
The presented micro cycle was used in a training process during general preparatory stage of the preparatory period and also during a transient period of sports training of highly-qualified taekwondo practitioners - the members of student sports national WTF taekwondo teams of Russia.
A micro cycle with conjugate constant accelerated training inclusion is a system component of a complex of training influences, which also consists of micro cycles: with conjugate spurting training, realized during competitive period; with conjugate training for hands and shoulder girdle muscles and a conjugate training for legs muscles, realized at special-training stage during preparatory period.
RESEARCH RESULTS AND THEIR DISCUSSION
The combats analysis among sportsmen- taekwondo practitioners from student sports national teams of Russia at international competitions of different level within the period 2011-2017 showed, that male national team won in general 31 different medals, including 14 gold medals, female national team won 25 medals, including 11 gold medals (table 1).
56 different medals, won during 20112017, is a successful result and we can state that it shows the effectiveness of the organized educational-training process of taekwondo practitioners from student sports national teams of Russia and it corresponds with the world level of sports training organization.
It should be noted that student sports national teams are the first reserve of the main content of sport national WTF taekwondo teams of the country. Most members of student national teams of Russia, both male and female teams, in the future take part in different All-Russian competitions, are selected into such kind of national teams. Sportsmen, starting their sports career in student teams, are successful then in the first
team.
Table 1 - Performances effectiveness of sportsmen-members of student sports national WTF taekwondo teams of Russia during international competitions during the following period: 20112017
Number of medals, Number of medals, Total:
Competitions won by men won by women
gold silver bronze gold silver bronze
European Championships among students 10 6 5 9 6 3 39
World Summer 4 6 2 1 4 17
Universiades
Total: 14 6 11 11 7 7 56
31 25
CONCLUSION
Specially created micro cycle with conjugate constant accelerated training, used during transient period and during general preparatory stage of preparatory period, together with other micro cycles, used at other stages of sports training of highly-qualified taekwondo practitioners, helped to optimize functional state of sportsmen during post-competitive stage, develop their sports training and create the base for further maximum sports result achievement.
References
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Author's information:
Epov O.G. — Candidate of Pedagogics, Professor, Russian State University of Physical Culture, Sport, Youth and Tourism (RSUPCSYT), 105122, Russia, Moscow, Sirenevyj bul'var, House 4, e— mail: neg7564@yandex.ru
