Σχεδιασμός Προπόνησης (Μέρος Β’) : Περιοδικότητα προπόνησης

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Σχεδιασμός Προπόνησης (Μέρος Β’) : Περιοδικότητα προπόνησης

Κείμενο : Γιάννης Ψαρέλης

Ερωτήματα

  • Εχω ακούσει ότι στη βασική προετοιμασία πρέπει να κάνω πολλά και αργά χιλιόμετρα, είναι σωστό;
  • Τι ορίζουμε ως περιδικότητα;
  • Τί είναι οι μικρο, μέσο και μακρόκυκλοι;
  • Τι είναι η προπόνηση με μπλοκ;

 

Εισαγωγή

Η σύγχρονη προπονητική μεθοδολογία βασίζεται στην εργασία των Σοβιετικών προπονητών την δεκαετία του 1950, οπότε και οι αθλητές της χώρας αυτής είχαν εξαιρετικά αποτελέσματα στον υψηλό αθλητισμό.

Εκείνη την περίοδο οι αθλητές της πρώην Σοβιετικής Ενωσης ετοιμάζονται για να συμμετέχουν στους Ολυμπιακούς Αγώνες του 1952 στο Ελσίνκι.

Η πρακτική εμπειρία που δημιουργήθηκε εκείνη την περίοδο γενικεύτηκε και δημοσιεύτηκε το 1965 κάτω από ένα θεωρητικό πλαίσιο με το τίτλο «Περιοδικότητα Προπόνησης» (Verchoshanskij, 1999). Η «περιοδικότητα» είναι όρος που αποδίδεται στον καθηγητή L.P.Matveyev το όνομα του οποίου για χρόνια θεωρείτω  συνώνυμο του σχεδιασμού της προπόνησης (Verhoshansky 1998, Verchoshanskij Juri V 1999).

Θα πρέπει να αναφέρουμε ότι η εργασία αυτή ήταν η πρώτη που δημοσιεύτηκε και έδινες πληροφορίες σχετικά με τον αθλητισμό στο Σιδηρούν Παραπέτασμα και καθώς δεν υπήρχε κάποιο άλλη σχετική θεωρία ο συγγραφέας για χρόνια είχε τον τίτλο του θεωρητικού της προπόνησης (Verchoshanskij, 1999). Ο Matveyev καθώς ήταν το σημείο αναφοράς στον προγραμματισμό της η έννοια της περιοδικότητας αναφερόταν μερικές φορές ως «Η θεωρία του Matveyev”  (Koprivica, 2012)

 

Ο Harre (1991) αναφέρει ότι η περιοδικότητα βασίζεται στα εξής:

  1. Υπάρχουν όρια στην ικανότητα του κάθε αθλητή που καθορίζεται από το στάδιο της ανάπτυξής του (βασική προετοιμασία, προαγωνιστική περίοδος, αγωνιστική κ.λ.π).
  2. Δεν είναι δυνατόν να δουλεύουμε συγχρόνως όλους μαζί τους διάφορους προπονητικούς στόχους.

 

Η μέθοδος του Matveyev διαδόθηκε αρχικά στην Ανατολική Ευρώπη και αργότερα  στο Δυτικό κόσμο και αποτελούσε για χρόνια ένα υποχρεωτικό μέρος τους προποnητικού πλάνου στον υψηλό αθλητισμό. Για πολλά χρόνια η μέθοδος είχε οικουμενικό ρόλο στην προπονητική διαδικασία για όλους τους αθλητές σε όλο τον κόσμο.

Η πρώτη κριτική κατά πολλούς ξεκίνησε την δεκαετία του 1980 (Issurin, 2008), ενώ ο Koprivica αναφέρει ότι η πρώτη σοβαρή κριτική ξεκίνησε την δεκαετία του 1990. Το μεγαλύτερο και πιο γνωστό όνομα ανάμεσα στους θεωρητικούς/ επιστήμονες που «πολεμούν» την μέθοδο είναι ο καθηγητής J. V. Verchoshansky (Koprivica,2008)

H μέθοδος  πλέον δέχεται όλο και μεγαλύτερη κριτική για αρκετούς λόγους όπως :

  • Θεωρείται ότι δεν βασίζεται σε επιστημονικούς όρους της φυσιολογίας του ανθρώπου.
  • Δεν μπορεί να καλύψει τις ανάγκες των σύγχρονων αθλητών που έχουν μεγάλης διάρκειας αγωνιστικές περιόδους
  • Αθλητές που δεν την χρησιμοποιούν έχουν καλύτερα αποτελέσματα κ.λπ.
  • Δεν έχει αποτελέσματα σε αρκετά αθλήματα όπως τα αθλήματα αντοχής.

Φυσικά ακόμα και σήμερα υπάρχουν και υπέρμαχοι της μεθόδου, π.χ. Platonov (Lyakh et al. 2014), Tudor Bompa… Στη Ελλάδα υπάρχουν πολλοί προπονητές αντοχής που την εφαρμόζουν πιστά και την πιστεύουν

Τα τελευταία χρόνια παρατηρούμε την ύπαρξη πολλών ερευνητών & προπονητών πάνω στην περιοδικότητα που διατυπώνουν κάποιες αρχές και οι οποίοι δημιουργούν μία προπονητική σχολή και μία διαφορετική σχολή περιοδικότητας.

Σχόλιο- Είναι απαραίτητο να σημειωθεί ότι υπάρχουν και άλλοι ερευνητές, ακαδημαϊκοί και προπονητές που θεωρούν ότι η περιοδικότητα βασίζεται στο μοντέλο GAS (General Adaptation Syndrome) του Hans Seyle (Friel & Vance 2013, Joyce & Lewindon 2014).

 

 

Ορισμός

Ως ορισμό της περιοδικότητας θα μπορούσαμε να πούμε ότι είναι : « H μεταβολή του όγκου και της έντασης σε διακριτούς κύκλους σε σχέση με τον χρόνο ώστε να προετοιμαστεί κάποιος αθλητής για έναν αγώνα στόχο». (Klion M, 2013 & Nilsen et al )

 

 

Μακρο, μέσο και μικρόκυκλοι.

Ο προπονητής όταν σχεδιάζει το ετήσιο – η πολλές φορές και το τετραετές πρόγραμμα- ενός αθλητή ή μίας ομάδας χωρίζει το πρόγραμμα σε διακριτές προπονητικές περιόδους, οι οποίες συνήθως αποκαλούνται μακρό, μεσό, μικρό-κυκλοι (Robinson, 2010).

Ο μακρόκυκλος έχει διάρκεια μερικούς μήνες ή και χρόνο (και σε σπάνειες περιπτώσεις χρόνια). Ο μεσόκυκλος κάθε μακρόκυκλου έχει διάρκεια 2 με 6 εβδομάδες και ο μικρόκυκλος έχεις διάρκεια 2 με 10 ημέρες (Robinson, 2010) με συνηθέστερη διάρκεια ενό μικρόκυκλου την εβδομάδα. Είναι απαραίτητο να τονιστεί για αποφυγή σύγχυσης ότι στη βιβλιογραφία συναντάμε διαφορετικούς ορισμούς διάρκειας του μικρό, μεσό και μακρόκυκλων. Για κάθε άθλημα και κάθε αθλητή υπάρχει ένας πρακτικός τρόπος σχεδισμού της διάρκειας των κύκλων.

Π.χ. Για ένα μαραθωνοδρόμο

  • Ο μακρόκυκλος μπορεί να έχει διάρκεια όσο και η διάρκεια προετοιμασίας για τον μαραθώνιο, π.χ. 26 -52 εβδομάδες.
  • Ο μεσόκυκλος να έχει διάρκεια μεταξύ 3-6 εβδομάδων. Π.χ. μπορεί ο μεσόκυκλος εισαγωγής στο πρόγραμμα να διαρκεί 2 εβδομάδες, ο μεσόκυκλος της γενικής προετοιμασίας 6 εβδομάδες, ο μεσόκυκλος εξιδεικευμένης προετοιμασίας 4 εβδομάδες,..ο μεσόκυκλος «προ-φορμαρίσματος» 1-2 εβδομάδες, ο μεσόκυκλος φορμαρίσματος 10-14 ημέρες.
  • Μικρόκυκλος. Ο μικρόκυκλος συνήθως διαρκεί 1 εβδομάδα καθώς αυτό εξυπηρετεί πρακτικά τους αθλητές.

 

Φάσεις

Σε πολλές μορφές περιοδικότητες υπάρχουν οι  εξής φάσεις:

  • Η περίοδος προετοιμασίας, η οποία συνήθως χωρίζεται στη φάση γενικής και στη φάση ειδικής προετοιμασίας
  • Η αγωνιστική περίοδος.
  • Η μεταβατική περίοδος αποκατάστασης

 

 

Κατηγοριοποίηση των μορφών περιοδικότητας

Οι  τύποι περιοδικότητας  πλέον κατηγοριοποιούνται πλέον με διάφορα κριτήρια π.χ. :

Γραμμική και μη γραμμική περιοδικότητα– Εάν υπάρχει σε κάθε μεσόκυκλο η στόχευση ενός ενεργειακού συστήματος (γραμμική, πηγαίνοντας από την χαμηλή στην υψηλή ένταση) ή όχι (χρησιμοποίηση διαφόρων ενεργειακών συστημάτων που αναπτύσσει ταυτόχρονα o αθλητής) (Klion M, 2013).

 

Κλασσική ή αντίστροφη περιοδικότητα. Εάν ο μακρόκυκλος ξεκινάει με φορτία χαμηλής έντασης και υψηλό όγκο και σταδιακά αυξάνεται η ένταση (κλασσική περιοδικότητα) ή  ξεκινάμε τον μακρόκυκλο με αγωνιστικές εντάσεις και χαμηλό  όγκο και σταδιακά χτίζουμε τον όγκο (αντίστροφη περιοδικότητα).

 

Block Periodisation

Πέρα από τα παραπάνω ιδιαίτερη αίσθηση -με υπέρμαχους  (Issurin) και επικριτές (Koprovica, 2012) – έχει η περιοδικότητα σε μπλοκ (block periodisation) που έχει ως γενική ιδέα  « την χρήση και την αλληλουχία εξειδικευμένων μεσόκυκλων – που ονομάζονται μπλοκ- όπου υψηλά προπονητικά φορτία εστιάζουν σε ένα μικρό αριθμό κινητικών και τεχνικών δεξιοτήτων». (Issurin 2008, Issurin 2009).

Υπάρχει μία έντονη ακαδημαϊκή και προπονητική διαμάχη σχετικές με τις μεθόδους αλλά και τους ορισμούς σε όλο το φάσμα της περιοδικότητας που όλο και γίνεται πιο έντονο με τα χρόνια.

 

Συμπέρασμα

Οι τύποι της περιοδικότητας είναι πλέον δεκάδες. Δεν μπορούμε να τους παρουσιάσουμε όλους σε ένα άρθρο. Το μόνο που χρειάζεται να μας μείνει είναι ότι υπάρχει σημαντική δυσκολία επιστημονικής τεκμηρίωσης σε όλα τα μοντέλα καθώς και ότι αυτό που έχουμε στο μυαλό μας ως ανάγκη κλασσικής περιοδικότητας (με  πολλά χαμηλής έντασης χιλιόμετρα σε κάποια φάση της γενικής προετοιμασίας  του μακρόκυκλου) αμφισβητείται έντονα.

 

Η προπονητική μου άποψη ;

Για ερασιτέχνες αθλητές η καλύτερη προσέγγιση είναι η μη γραμμική προσέγγιση που συνήθως στις περισσότερες περιπτώσεις  είναι αντίστροφης μορφής και με πολλά στοιχεία block περιοδικότητας ώστε να μπορούν να γίνονται έντονες διορθωτικές κινήσεις λόγω των υποχρεώσεων των αθλητών ή και των καιρικών συνθηκών.

 

 

 

 

Βιβλιογραφία

  • Bompa Tudor. Annual Planning, Periodisation and its variations. Date not been specified. FISA Coaching Development Programme Course – Level III, Section
  • Friel Joe & Vance Jim –Editors- Triathlon Science.2013 Human kinetics  Chapter for periodization written by Gregor Stephen (pages 311-325)
  • Grantham Nick, Base endurance : move forwards with reverse  periodization
  • Hansen Alexa. Periodization : Linear vs. Non- Linear. Date not specified. Alberta Sport Development Centre.
  • Harre D. Προποντική.  (1991) Μεγιστοποίηση της Απόδοσης. Εισαγωγή και επιμέλεια ελληνικής έκδοσης Βασίλης Κλεισούρας.
  • Issurin Vladimir B., Block Periodization: Breakthrough in Sport Training, 2008. Ultimate Athletes Concepts.
  • Issurin Vladimir B.(2008)  Block Periodization versus traditional training theory : a review. The Journal  of Sports Medicine and  Physical Fitness  ; 48: 65-75.
  • Issurin Vladimir B.(2010) New Horizons for the methodology and physiology of training Periodization . Sports Medecine : 40 (3) 189 -206
  • Joyce David & Lewindon –Editors- High Performance Training for Sports. Chapter «Planning a performance programme” written by Benjamin Rosenblatt (pages 247-257)
  • Koprivica V. (2012) Block periodization. SportLogia 8 (2), 93-99
  • Lyakh Vladimir, Mikotajec Kazimierz, Bujas  Przemystaw, Lytkowycz Ryszard.(2013) Review of Platonov’s “Sports Training Periodization. General Theory and its Practical Application”-Kiev Olympic Literature.  2014 Journal of Human Kinetics volume 44/2014, 259-263
  • Klion M, Jacobson T. Triathlon Anatomy.2013. Human Kinetics
  • Nilsen Thor S., Dalgenault Ted, Smith M. Editors. Basic Training Methodology FISA/ International Federation of Rowing Coaching manual, chapter 4
  • Robinson (2010). Foundations of Coaching. Routledge editions.
  • Verhoshansky J. Main features of a modern scientific sports training theory. 1999.Translated from Alessandro Lombardi, Found in New Studies in Athletics from CONI internal documents
  • Verhoshansky Yuri. The end of “periodization in the training of high performance sport”. Originally published in Leistungsport, Germany, Vol 28 No.5 September 1998. The abbreviated translation is reprinted from SA Sports Institute’s documentation services. (with permission from Modern Athlete and coach)
  • Verchoshanskij Juri V. The end of “periodisation” of training in top-class sport. 1999. New Studies in athletics by IAAF 14:1; 47-55

 

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