CC BY
61
DOI: 10.5930/issn.1994-4683.2013.10.104.p76-82
STRUCTURE OF TRAINING MACROCYCLE FOR 100M HURDLES
Maria Kamrowska-Nowak, the lecturer,
Gdansk University of Physical Education & Sport, Gdansk (Poland),
Rafal Tataruch, the lecturer,
Technical University of Opole, Opole (Poland),
Valery Filippovich Kostjuchenko, the doctor of pedagogical sciences, professor, Eugenie Fedorovith Orechov, the doctor of pedagogical sciences, professor,
Vladimir Anatolevich Chistyakov, the doctor of pedagogical sciences, the professor,
The Lesgaft National State University of Physical Education, Sport and Health, St. Petersburg
Annotation
The objective of this study was to analyze the time structure of and characterize the training loads of a female hurdles runner over a 1-year cycle, realized by the female athlete specializing in 100m hurdles. The study material was the documentation of training and trainings loads of S.G., 1999 female junior champion of Poland and 2000 youth champion of Poland. The gathered material on training loads was filed according to the motor properties.
Training preparations in the 1999/2000 cycle lasted for 336 days. A total of 367 training units were realized. For the strength training, the highest load was targeted, with the prevalence of half-squats, skips and half-squat jumps. General strength was trained to a lesser extent. The highest strength training loads took place from March to June. The general training phase (November, December, January) was dominated by short tempo endurance (150-300 m sections), followed by speed endurance, which has impact on maintaining the hurdle rhythm from 7th to 10th hurdle. Technical speed was trained from November to September, with the bulk of the training load performed in March and April.
Keywords: track & field, female, 100m hurdles.
УДК 796.42
СТРУКТУРА ТРЕНИРОВОЧНОГО МАКРОЦИКЛА ДЛЯ БЕГУНИЙ 100 МЕТРОВ
С БАРЬЕРАМИ
Мария Камровска-Новак, преподаватель,
Гданьский университет физической культуры и спорта, Гданьск (Польша),
Рафал Татаруч, преподаватель,
Опольский технический университет, г. Ополе (Польша),
Валерий Филиппович Костюченко, доктор педагогических наук, профессор, Евгений Федорович Орехов, доктор педагогических наук, профессор, Владимир Анатольевич Чистяков, доктор педагогических наук, профессор, Национальный государственный университет физической культуры, спорта и здоровья имени П. Ф. Лесгафта, Санкт-Петербург, (НГУ им. П. Ф. Лесгафта, Санкт-Петербург)
Аннотация
Целью настоящего исследования является анализ структуры распределения нагрузок по времени и интенсивности среди женщин - представительниц барьерного бега в тренировочном цикле, охватывающем годовой период спортивной подготовки для спортсменок, специализирующихся в беге на 100 м с барьерами. Материал исследования включает в себя сами тренировки и динамику распределения нагрузок С.Дж., чемпионки Польши по юниорам в 1999, и ставшей чемпионкой Польши в 2000 среди молодежи. Собранный материал был сгруппирован согласно двигательных характеристик подготовки атлета.
Тренировочный цикл, охватывавший периоды 1999/2000 года, длился 336 дней. Было реализовано 367 тренировочных блоков. Для специальной силовой подготовки использовались максимальные нагрузки с преобладанием упражнений с полуприседом, прыжками и прыжками полу-приседом. Общая силовая подготовка имела меньшую интенсивность. Пик тренировочных нагрузок пришелся на период с мая по июнь. Цикл общефизической подготовки захватил ноябрь, де-
кабрь, январь, в его структуре преобладали задания на развитие скоростно-темповой выносливости (отрезки по 150-300 м), за которым последовал цикл работы над скоростно-силовой выносливостью, влияющий на готовность прохождения барьеров с 7-го по 10-й без потери ритма. Отработке технико-скоростных качеств был посвящен отдельный тренировочный отрезок, включавший в себя период с ноября по сентябрь, но основной тренировочный объем пришелся на март и апрель.
Ключевые слова: легкая атлетика, женщины, барьерный бег 100 м.
For many years now professional sports community has been witnessing an upwards tendency in results. One by one, the thus far unbeaten results and records are being broken that have been considered the limit of human capabilities. Breaking those limits is without a doubt attributable to modern training, which can be a very complex process, requiring a number of years of hard work, both from the athlete and the coach. Success in sports is not only a result of talent and volitional features, but mostly of a professional sports training process.
Designing the training process is one of the key responsibilities of the coach. The training process design comprises the performance of a number of subsequent activities, resulting in a set of data that is the design of the training cycle. The data set includes a collection of assumptions, objectives and methods of implementation. The design should be tailored to the individual athlete. It should not list detailed solutions, particularly in terms of selection of training methods. The design should not provide a list of loads for the entire training macrocycle, detailing every drill in the given training unit. If this happens, realization of the training plan usually becomes the main objective of training.
Literature provides useful suggestions on this problem [1-3].
The issue of training loads includes the majority of training parameters, which are the direct “driving force” of all adaptive processes triggered by trainings. The training parameters reflect the efficiency of the applied means and methods, i.e. the efficiency of the applied technological solutions [1-3].
The analysis of loads realized by top athletes, champions in their disciplines (but not only them) create a foundation for seeking optimal solutions for designing another yearly cycle. This can only be done based on data obtained from the already completed yearly training cycles.
The fundamental issue of the track & field coach’s work is the selection and proper application of various training means. However, coaches have their own, individual views on specific drills. The majority of coaches draw on theoretical premises combined with their coaching practice. This approach appears to be correct, since every list of training means can assist in organization and documentation of training.
OBJECTIVE OF THE STUDY
The objective of this study was to analyze the yearly training cycle of 1999/2000, including the time structure and characteristics of volume loads of training, realized by female athlete specializing in 100m hurdles and preparing for youth championships of Poland.
MATERIALS AND METHODS
For the purposes of this study, the method of analyzing source documents was applied. The study material was the coach’s training documentation on training and loads of the female athlete, as well as information from athletic events. S.G. was the 1999 female junior champion of Poland and 2000 youth champion of Poland. The gathered material on training loads was filed according to the motor properties. The study focused mainly on informative loads, expressed by the volume of performed work: km, kg, h, no. of jumps and repetitions.
RESULTS
The classic approach to training process periodization [1-3] assumes that the training macrocycle comprises three functional elements - preparatory phase, competitive phase and
transition phase.
The preparatory phase of the cycle in question comprised:
- general preparatory phase: 26.10 - 04.12.1999;
- targeted preparatory phase: 05.12 - 07.01.2000;
- indoor events: 08.01 - 12.02.2000;
- general preparatory phase: 13.02 - 15.04.2000;
- targeted preparatory phase: 16.04 - 21.05.2000;
- pre-competitive phase: 21.05 - 02.06.2000;
- competitive phase: 04.06 - 24.09.2000.
The preparatory phase was planned between 08.10 - 25.10.2000.
Training preparations in the 1999/2000 cycle lasted for 322 days. A total of 354 training units were realized. The main objective of the 1999/2000 cycle was to prepare the athlete to youth Poland championships in 100m hurdles. The macrocycle structure was designed with the traditional method of long preparatory phase.
The preparatory phase, which took 27 microcycles, was divided into two parts. The first part was completed in January with a 6-week mesocycle of indoor events and indoor Poland championships. In the second part of the preparatory phase, general training continued, supplemented with two pre-event preparatory microcycles. The competitive phase began on 4 June and was divided into three stages. In the first stage, the competitive phase lasted for six microcycles. The second stage, ending with the main event of the season, i.e. Poland championships, comprised 3 microcycles, of which 2 were used for accumulation and 1 for transformation. The third stage of the competitive phase ended with a 7-week event mesocycle, with the target season event (youth Poland championships) took place in the 4th microcycle.
Table 1
Structure of microcycle of S.G.’s preparatory phase in the 1999/2000 cycle
Day of the week Mon Tue Wed Thu Fri Sat Su
Focus Speed endurance strength Hurdle rhythm strength Speed/tech nique Speed endurance General endurance
Load high moderate maximum moderate high high low
Energy system AG AP AG AP AP AG A
Table 2
Structure of microcycle of S.G.’s competitive phase in the 1999/2000 cycle
Day of the week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Focus speed strength Hurdle rhythm burst strength Slow/warm- up competition strength
Load maximum moderate maximum moderate none maximum high
Energy system AP AP AG AP - AG AP
Tables 1 & 2 illustrate the structure of selected microcycles; the first microcycle is from the preparatory phase, the second from the competitive phase. The first microcycle comprised 7 training units, of which the units performed on Monday, Wednesday, Friday and Saturday should be noted. On those days, high and maximum training loads for speed, endurance and hurdle rhythm were implemented to realize the objectives of the phase. The structure of the competitive phase microcycle was markedly different. The three main units were implemented on Monday, Wednesday and Saturday.
On Saturday, the training unit was usually an athletic event; however, if the event took place on another day (Sunday), the 3 units preceding the event were shifted accordingly. The day before the event was either a day off or a warm-up was implemented.
Table 3
S.G.’s indoor and outdoor competitions in the 1999/2000 cycle_____________________
Item Discipline Result(s) Date and place Event
Indoor events (average result 8.81 s)
1. 60m hurdles 8.86 (PB) 08.01.2000, Gdansk Track & field meeting
2. 60m hurdles 8.86 15.01.2000, Grudziqdz Track & field meeting
3. 60m hurdles 8.84 (PB) 22.01.2000, Grudziqdz Track & field meeting
5. 60m hurdles 8.78 (PB) 06.02.2000, Spala Track & field meeting
6. 60m hurdles 8.69 (PB) 12.02.2000, Spala Indoor Poland championships
Outdoor events (average result 14.05 s)
1. 100m hurdles 14.17 04.06.2000, Lodz Track & field meeting
2. 100m hurdles 14.39 10.06.2000, Warsaw Michal Michalowicz Track & Field Memorial
3. 100m hurdles 14.32 24.06.2000, Kielce Track & field meeting
4. 100m hurdles 14.09 01.07.2000, Sopot J. Zylewicz Track & Field Memorial
5. 100m hurdles 14.02 08.07.2000, Sopot Track & field meeting
6. 100m hurdles 12.45
7. 100m hurdles 14.17 14.07.2000, Sopot Track & field meeting
8. 100m hurdles 1420 29.07.2000, Siedlce Track & field meeting
9. 100m hurdles 13.83 q (PB) 13.94 F 06.08.2000, Krakow Track & Field Poland Championships
10. 100m hurdles 13.79 (PB) 12.08.2000, Sopot Track & field meeting
11. 100m hurdles 13,89 22.08.2000, Sopot Track & field meeting
12. 100m hurdles 13.89 30.08.2000, Sopot Janusz Sidlo Track & Field Memorial
13. 100m hurdles 13.86 09.09.2000, Prague Youth international track & field match
14. 100m hurdles 14.11 24.09.2000, Stargard PZLA GP Final
Analysis of Table 3 indicates that the athlete participated in 5 indoor events and improved her personal best four times. Season best result was achieved in the main competition of the season, i.e. indoor Poland championships (8.69s). The average indoor result was 8.81s.
During the outdoor season, the athlete competed in 14 events of 100m hurdles. Her season best was achieved in her 9th competition (13.79s). Previously, she ended 5th in Poland championships with 13.83s. In her target event, youth Poland championships, the athlete won the gold medal. The highlight of the season was the successful competition of youth Poland team in Prague (13.86s). In 5 competitions the athlete noted results better than her season average, i.e. below 14.05s.
The distribution of strength loads, takes the form of a sine wave, i.e. increases in the general preparatory period to decrease during specialized preparatory period and competitive period. The hurdler performed the highest training volume in the yearly cycle in targeted strength (Table 4). Targeted strength training comprises half-squats (total: 255,460 kg), skips and jumps with load (121,600 kg). General strength was trained to a lesser extent - strength RR amounted to 73,265 kg, jerk strength - 41,472 kg, and squatting strength - 1,880 kg.
The highest load of strength training was implemented between March and June, with targeted drills (half-squats and jumps with load) dominating the cycle.
During the general preparatory phase (November, December, January), predominance of short tempo endurance (150-300 m sections) is visible, with the highest load in November (8,600 m), followed by December (6,300 m) and April (6,000 m) (Table 5). Technical speed, comprising accelerations to 60m and low start from the blocks, was trained between November and September, with the bulk of the load implemented in March and April. Speed endurance is one of the key elements of training that has major impact on maintaining hurdle rhythm between 7th and 10th hurdle. The highest training intensity of this element was observed between February and May. Maximum speed was trained mostly during competitive phases in January and February, and between June and July.
Table 4
Strength training load in subsequent mesocycles of hurdler S.G. in the 1999/2000 season _______________,___________. . (kg)_______________________________
Training drills mesocycles Half-squats Squats Jerk Jumps with load Strength RR Total %
October 4,200 1,020 1,292 2,090 8,602 1.74
November 12,480 3,600 4,800 7,340 28,220 5.72
December 15,720 2,963 8,800 5,380 32,863 6.66
January 19,620 3,467 12,400 8,045 43,532 8.82
February 12,480 860 3,115 10,400 2,880 29,735 6.02
March 39,080 4,470 18,400 7,425 69,375 14.05
April 39,240 5,330 16,000 6,240 66,810 13.53
May 43,540 6,000 15,600 12,140 77,280 15.65
June 11,480 2,555 5,200 8,215 27,450 5.56
July 16,680 1,860 9,200 5,530 33,270 6.74
August 15,540 2,130 8,000 2,460 28,130 5.70
September 22,860 4,070 11,800 5,520 44,250 8.96
October 2,540 620 1,000 4,160 0.84
Total 255,460 1,880 41,472 121,600 73,265 493677 100
% 51.75 0.38 8.40 24.63 14.84 100
average 19,650.77 940.00 3,190.15 10,133.33 6,105.42 37,975.15
Information system T G G T G
Energy system AP AP AP AA AP
Table 5
Speed and endurance training loads of the athlete in the 1999/2000 cycle (m)
Training drills mesocycles Technical speed Max. speed Short tempo endurance sec. 150300m Speed endurance sec. 120200m General running endurance (km) Sum of speed and speed endurance %
October 1,200 10 1,200 1.20
November 1,120 8,600 15 9,720 9.68
December 950 6,300 20 7,250 7.22
January 700 400 5,600 4,000 8 10,700 10.66
February 860 240 2,400 7,200 8 10,700 10.66
March 1,500 3,600 7,720 20 12,820 12.77
April 1,200 6,000 6,400 25 13,600 13.55
May 300 4,800 8,120 20 13,220 13.17
June 255 360 3,500 4,810 10 8,925 8.89
July 180 200 3,300 1,730 23 5,410 5.39
August 570 80 1,000 1,440 13 3,090 3.08
September 630 1,600 920 8 3,150 3.14
October 600 3 600 0.60
Total (m) 8,265 1,280 47,900 42,940 183 100,385 100
% 8.23 1.28 47.72 42.78 -
Average 751.36 256.00 3,991.67 4,294.00 14.08
Information system S S T S G
Energy system AP AP M AG A
Clarification of abbreviations in Tables 4, 5: W - general drills; T - targeted drills; S - specialized drills; RR - arms drills; AP - anaerobic phospholytic system; AN - anaerobic system; A - aerobic system; M -mixed system (aerobic & anaerobic).
In hurdles, technical preparation is equally important to motor preparation. Negligence of one of those elements may lead to results poorer than expected. Improvement of technique is key in the efforts to achieve the correct hurdle step. Hurdle speed (1-6 hurdles) was trained throughout the training period. The highest training load for hurdle speed is visible in December
- 29 repetitions, followed by 25 repetitions in November, March and May. Cut steps (1-3) were trained mostly in June - 16, and December - 12. Long rhythms were introduced in May, when also the highest training load was implemented - 17 repetitions, followed by 16 in June.
SUMMARY
The conducted analysis of training loads in the 1999/2000 yearly training cycle enabled observation and comparison of load volumes. In addition, the analysis results may also serve as comparative material for coach practice and induce reflection on improvement of the 100m hurdles training model. However, the available literature does not provide any solid data on recommended volumes and types of training loads in this discipline.
Female hurdles are a discipline in which the result, aside from the mastery of hurdle clearing technique, depends on the rhythm of running between the hurdles. It is this ability, combined with the appropriate level of agility, which creates the foundation for technique training [11]. In the case in question, rhythm drills were implemented throughout the season, from October to April as hurdle speed (to sixth hurdle), and from May to September as long rhythms (7th-10th hurdle). The highest strength-training load was implemented between March and May, and amounted to 12.77%, 13.55%, 13.17% respectively, with predominance of targeted drills. In the preparatory phase, predominance of short tempo endurance loads (150-300m) is visible (47.2%), with speed endurance (120-200m) amounting to 47.78%.
The training cycle discussed above brought the effect of personal best results achieved by S.G. during the macrocycle in question. The results are provided in Table 3. It should be pointed out that training objectives were completed and the athlete won gold medal on Poland championships in her age category.
Practical guidelines, arising from the analysis of the training process, were formulated herein both on the basis of results of own studies and the comments of the training’s author, i.e. the coach. Improvement of technical mastery of the discipline, i.e. clearing hurdles, should be the main focus of the training process. It should be closely related to the improvement of motor skills and correspond exactly to individual predispositions.
The frequency and general number of competitions depends on the type of athlete and their training experience. Competitions can be attended every week or even every 3 days, but not longer than for 1 month. Intensive competitive phase should be followed by a prolonged accumulation period to avoid excessive exploitation of the organism.
ЛИТЕРАТУРА
1. Гусинец, Е.В. Управление тренировочным процессом квалифицированных бегунов на короткие дистанции на основе миометрических показателей мышечной системы / Е.В. Гусинец, В.Ф. Костюченко, Е.П. Врублевский // Ученые записки университета имени П.Ф. Лесгафта. - 2012. - № 5 (87). - С. 30-34.
2. Костюченко, В.Ф. Особенности индивидуальной тренировочной деятельности спортсменок высокой квалификации в годичном цикле подготовки / В.Ф. Костюченко, Е.П. Врублевский // Ученые записки университета имени П.Ф. Лесгафта. - 2009. - № 3 (49). - С. 39-43.
3. Татаруч, Р. Уровень мотивации в обучении юных спортсменов / Р. Татаруч, В.Ф. Костюченко, В. А. Чистяков // Ученые записки университета имени П.Ф. Лесгафта. -2011. - № 6 (76). - С. 159-164.
REFERENCES
1. Husinets, E.V., Kostjuchenko, V.F. and Vryblevsky, E.P. (2012), “Management of training process of the qualified sprint runners on the basis of miometrical indicators of muscular system”, Uchenye zapiski universiteta imeni P.F. Lesgafta, Vol. 87, No.5, pp. 30-34.
2. Kostjuchenko, V.F., Vryblevsky, E.P. (2009), “Peculiarities of individual training activity of topclass sportswomen in all-the-round training”, Uchenye zapiski universiteta imeni P.F. Lesgafta, Vol. 49, No.3, pp. 39-43.
3. Tataruch RafaL, Kostjuchenko, V.F. and Chistyakov, V.A. (2011), “The motivation level in training of young athletes”, Uchenye zapiski universiteta imeni P.F. Lesgafta, Vol. 76, No.6, pp. 159-164.
Контактная информация: vf-kost@mail.ru
Статья поступила в редакцию 14.10.2013.
УДК 79б.8
К ВОПРОСУ О ГОТОВНОСТИ ВЫСОКОКВАЛИФИЦИРОВАННЫХ СПОРТСМЕНОК В ЖЕНСКОЙ БОРЬБЕ К ВЫПОЛНЕНИЮ ПРОГРАММ ЦЕНТРАЛИЗОВАННОЙ ПОДГОТОВКИ
Алёна Владимировна Карташова, Заслуженный мастер спорта,
Центр спортивных единоборств ФГБУ ФНЦ ВНИИФК, Москва
Аннотация
Этапы развития женской борьбы достигли своей наивысшей точки признания - женская борьба стала полноправным, на уровне мужских видов спортивной борьбы, Олимпийским видом спорта. На Олимпиаде 2016 года она будет представлена в шести весовых категориях. В статье рассматриваются вопросы организации тренировочного процесса высококвалифицированных спортсменок в женской борьбе. На примере представленной программы учебно-тренировочного сбора показаны фактические результаты его реализации спортсменками и причины, не позволившие выполнить программу полностью. К основным причинам автор относит: отсутствие полноценных спарринг-партнеров, недостаточная силовая, скоростно-силовая и психологическая подготовка в период межу централизованными сборами, малое участие в соревнованиях.
Ключевые слова: женская борьба, высококвалифицированные спортсмены, система подготовки.
DOI: 10.5930/issn.1994-4683.2013.10.104.p82-85 TO THE QUESTION OF READINESS OF HIGHLY SKILLED SPORTSWOMEN IN FEMALE FIGHT TO IMPLEMENTATION OF PROGRAMS OF THE CENTRALIZED PREPARATION
Alyona Vladimirovna Kartashova, the Deserved master of sports,
Center of Combat Sports of Federal Scientific Center “VNIIFK”, Moscow
Annotation
Stages of development of female fight reached the highest point of recognition - female fight became full, at the level of man's types of wrestling, the Olympic sport. On the Olympic Games of 2016, it will be presented in six weight categories. In article, questions of the organization of training process of highly skilled sportswomen in female fight are considered. On the example of the presented program of educational and training camp the actual results of its realization by sportswomen and the reasons, preventing from executing the program completely have been shown. The author carries to the main reasons: absence of the full-fledged sparring partners, insufficient power, speed and power, and psychological preparation during the period between the centralized camps, small participation in competitions.
Keywords: female fight, highly skilled athletes, preparation system.
