The UKSCA

Annual Conference
4.06.2010

Block Periodization
in Sport Training:
Scientific Concept and Implementation

Vladimir B. Issurin,
Ph.D., Professor

1
 Plan
Traditional theory
criticism and restrictions
Alternative approach: basics
and outcomes
Biological background and
conclusions

Traditional theory
scope and criticism

2
 Classic version of annual
periodization (Matveyev,1964 et al.)

3
 Annual performance trends
of great athletes

Sergei Bubka:
Performance trend
in season 1991
620

610

600

590

580

570

560
0 Jan Feb Mar Apr May Jun Jul Aug Sep18
Source: Suslov, 2003

4
 Marion Jones:
Performance trend
in season 1998
102
101
100
99 Running
98
97
96
95
94
Long jump
93
92
1 11
Feb Mar Apr May Jun Jul Aug Sep
Source: Suslov, 2003

Typical multi-peak preparation

of high-performance canoe-
kayak paddlers
World
Continental Championship
Main Championship
Competitions World Cup Series
1st 2nd 3rd
International Domestic Winter National National
National
Competitions trials Cup Cup Selection
Ch-p
National
Competitions
Tests & Small
Competitions

Months 10 11 12 1 2 3 4 5 6 7 8 9
Weeks 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

Peak-
performances

5
 Periodization charts
in team sports

Presentation of Annual Chart in Team Sports

(based on Baker,1998; Gamble, 2006)
PHASES

Off- Postseason
Preseason In-season
season break
TARGETS

AR TP MC
MC SSSP AR
TTS PR
GS MS SSE
SSE
Low-
LOAD

Medium- High- Low

medium very high
high
DURATION

3-4 1-4
weeks 6-20 weeks 15-35 weeks
weeks

Upper level phases of annual cycle; targets: AR- active recovery,

MC metabolic conditioning, GS general strength, TP technique
perfection, SSSP sport-specific strength and power, MS maximal
speed, SSE - sport-specific endurance, TTS techno-tactical skills,
PR psychological recovery

6
 Traditional Model Typical
Changes
100%
VO2max
Muscle
mass
90%
AnT

80%

Pre-Season Mid-Season End-Season

Question
Should many abilities be
trained at the same time?

7
Facts:
Simultaneous development
of many abilities decreases
effectiveness of training
Body cannot simultaneously
adapt to many training
stimuli

Past and Present in

High-Performance Sport

8
 General volumes of annual preparation

Gymnastics-R

Running-MD 1991-2000
Fencing
1980-90

Wrestling

Volleyball

Synchro.Swimming

Rowing

Kayaking

Swimming

800 900 1000 1100 1200 1300

Hours

Total number of competition days per year

Cycling-Road
Running-MD
Fencing 1991-2000
1980-1990
Wrestling
Judo
Sailing
Rowing
Kayaking
Swimming

0 10 20 30 40 50 60
Number of days

9
 Annual volumes of exercises
in endurance sports (thousands km)
1980-90 1995-2009
Swimming 2.5-3.5 2.0-2.5
Kayaking 5.5-6.3 4.5-5.3
Rowing 6.3-7.3 5.5-6.5
Cycling-R 35-45 30-35

Past and Present in High-

Performance Training

Past Presence
Competitions less more
Total workload more less
Pharmacology liberal hard limitation
Development mainly mainly
simultaneous consecutive

10
Is contemporary coaching
more efficient ?

definitely
YES

Basic limitations of
traditional model
Low stimulation producing by
mixed training
Conflicting physiological
responses
Excessive fatigue accumulation
Inability to take part in many
competitions

11
Alternative approach:
blocks and stages

Terminology

Block training cycle of highly

concentrated specialized workloads

12
Earliest attempts to
implement
Block Periodized
Training

Anatoli Bondarchuk,
track and field, hammer
throwing
Block Periodized system that includes:
developmental mesocycle,
competitive mesocycle,
restoration mesocycle;
duration of training stage 9-10 weeks

Preparation outcomes - gold-, silver-,

and bronze-medals attained at the
1988 Olympic Games

Publication: Bondarchuk, 1986,1988

13
 Gennadi Touretski,
swimming
Block Periodized system that
includes: general, specific, and
competitive mesocycles;
duration of training stage 6-10
weeks
Preparation outcomes numerous
gold medals of Alexander Popov
and Michael Klim attained at the
Olympic Games and World
Championships

Publication: Touretski, 1993, 1998

Gennadi Touretski

14
 Igor Koshkin
Swimming
Block Periodized system that includes:
speed/technique, strength, aerobic
conditioning, taper and competition,
restoration;
duration of training stage 10 weeks

Preparation outcomes three gold

medals of Vladimir Salnikov;
numerous medals attained by other
swimmers in European and World
Championships

Adopted from Gullstrand, 2001

15
 Vladimir Issurin &
Vassili Kaverin,
Canoe-Kayak
Block Periodized system that includes:
accumulation, transformation and
realization mesocycles;
duration of training stage 6-10 weeks

Preparation outcomes 3 gold and

3 silver medals of USSR National
Team at the Seoul Olympic Games;
8 and 9 gold medals at World
Championships of 1989, 1990

Publication: Issurin, Kaverin, 1985,1989

The principal methodic demands to

BP training were almost identical:

1) mesocycles-blocks where focused on

minimal number of targets;
2) the total number of proposed blocks
is relatively small;

3) the single mesocycle-blocks duration

ranges within two-fore weeks;

4) joining of single mesocycles forms

training stage;

5) a number of training stages forms

annual cycle

16
 Block Periodization
vs. Traditional Theory
TT BP
Simultaneous development of Consecutive development of
motor abilities and skills motor abilities and skills
Medium (low) concentration High concentration of training
of training loads loads
Focus training periods Focus blocks-mesocycles
Background cumulative Background cumulative and
training effect residual training effect

17
 Basic principles of BP
High concentration of the training
workloads
Minimal number of abilities-targets
within single block
Consecutive development of many
abilities
Compilation and use of specialized
mesocycles-blocks

Important

The cornerstones of
Block Periodization
high training loads concentration

residual training effects

consecutive development
training blocks taxonomy
peaking

18
 High training
loads
concentration

Facts:
In qualified athletes highly
concentrated training loads only
provide sufficient training stimuli

In elite athletes 60-70% of total

training time is devoted to minimal
number of targeted abilities

19
Gain and improvement rate of the maximal
strength in elite female kayakers

12
Gain of maximal strength,%

10
Gain
8
Optimal
6
duration
4

2
Improvement rate
0
2 3 4.5 6 9 12 16 20

Weeks

Residual
training
effects

20
Prof. James Counsilman
great coach and scientist

Prof. James Counsilman

great coach and scientist

21
 Terminology
Residual training effect:
- retention of changes in the
body state and motor abilities
after the cessation of training
beyond certain time period

Important

Force decrease after strength training

cessation
100% Large
force decrease
90% Small
force decrease
80%

2 4 6 8 10 12
Weeks
Adapted from Mujika & Padilla, 2000

22
 VO2max decrease after endurance
training cessation
65

60
highly trained

55
Decrease 4-5%
50
recently trained
45

Decrease 5-8%
40
0 2 4 6 8 10 12

Weeks of detraining
Adapted from Allen a.o.,1989; Coyle a.o.,1985; Pivarnik, 1986; Wibom a.o.,1992

Residual training effects

Aerobic endurance

Maximal strength

Anaerobic endurance

Strength endurance

Alactic speed
Maximal ability

0 10 20 30 40
Days number

23
 Consecutive
development

Sequencing of training
targets
Blocks- Competition
mesocycles

Basic abilities Sport-specific Tapering

abilities

Training stage

24
 Training
blocks
taxonomy

Taxonomy of blocks-mesocycles

Type Abilities-Targets

Accumulation Basic motor and technical

abilities:
aerobic endurance,
muscular strength,
basic coordination

25
 Taxonomy of blocks-mesocycles

Type Abilities-Targets

Transmutation Specific motor and technical

abilities:
anaerobic endurance,
strength endurance,
proper technique

Taxonomy of blocks-mesocycles

Type Abilities-Targets

Realization Tapering:
full restoration,
maximal speed and quickness,
event specific readiness

26
 Peaking

Terminology

Peaking - obtaining the best athletic

conditions at a particular moment

27
 Superposition of Residual
Training Effects Timing
Blocks- Competition
mesocycles

Accumulation Transmutation Realization

8-14 days
Residuals
12-25 days
12-30 days

Annual Preparation Chart Block Approach

Targeted
Winter Spring competitions
Trials
Trials Trials

Realization R R R R

Transmutation T T T T

A
Accumulation A A
A A

Stage I Stage II Stage III Stage IV Stage V

Competition period
Preparation period

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 The latest outcomes
of the BP studies

The 2006/2007 season was scheduled for macrocycle Traditional model 20-week
(October-March) and Two ATR until the World Championship in Duisburg in August.
It was the first time in the Spanish canoeing executing a program with ATR and I had
serious problems to convince the technical direction and management of sport to
achieve the macrocycle ATR. The results in Duisburg 2007 were not spectacular but I
used to learn a lot about the Block Periodization and convince my
Head coaches to program in the 2007/2008 season five ATR until
the Olympic
Games.

Carlos Perez and Saul Craviotto had no qualification for the Olympic Games and we
had to get it in the European Championship in Milan. They had not ever done K-2 until
January 2008. In
May they were 2 place in Europe Championship in
Milan and in August were Olympic Champions. The Block
Periodization had been helpful, two peaks so high in so short
time.
Jesus G. Pallares
National Canoeing Coach

29
Saul Craviotto and Carlos Perez (ESP) -
Olympic Champions

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Block Periodization in the Sport of Powerlifting

By Brendan Gonring Published: September 10

This program is based on the concepts outlined in Dr. Vladimir Issurins,
Block Periodization: A Breakthrough in Sports Training. This isnt meant to
be a program directed toward all powerlifters of all levels or qualifications,
nor is it meant to provide the reader with all of the foundations for
developing a block periodization plan for powerlifting or any other sport.

Results and closing thoughts

The author achieved excellent results upon completion of this

program. At the bench press and deadlift contest, the author
improved his competition personal records in the bench press
and deadlift by 40 and 70 lbs, respectively, narrowly missing a
70-lb personal record in the bench press. The authors training
partner also had excellent results on the program as well,
achieving a 60-lb personal record in the bench press as well as
his highest deadlift since a serious hamstring injury.

31
 Conclusion

It is the opinion of the author that the block

periodization approach has great potential for
training toward achievement of sports mastery in the
sport of powerlifting

It is suggested that interested readers examine Dr.

Issurins text upon which this program was based for a
much further in-depth discussion of the principles of
block periodization and its application to sports training.

Biological background
of Block Periodized
Training

32
 Classic theory
of
homeostasis
maintaining
Claude Walter
Bernard
the constancy
Cannon
of bodys
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.

33
 Classic theory
of
mechanisms
of stress and
Hans general
Selye adaptation

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

34
 Stress adaptation

The strong training stimuli elicited by workloads

of high intensity mobilize the athletes 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
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.

35
How to accomplish these knowledge?

36
 What people are
saying ?

http://coachmyers.blogspot.com/2008/12/cardio-and-block-periodization.html

Tuesday, December 2, 2008

Cardio and Block Periodization
... I also have finally gotten around to reading Dr.
Issurin's book on Block Periodization. ...

I utilized things I learned from Dr. Issurin with a

Shot/Discuss athlete last season and he took 1st in state
in the disc, i believe 4th in shot, and got a scholarship
to throw for Colorado State University. I am looking
forward to what will happen once I more fully
understand his theories and principals.

POSTED BY COACH MYERS AT 10:45 AM

LABELS: BLOCK PERIODIZATION, CARDIO, DR. ISSURIN

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 Improvement rate Neverof the
before certain
the coaches receive
such practical and useful
ability over the block-mesocycle
information on training
methodology and enhancement of
Improvement athletic mastery. Using this
knowledge the coaches and
athletes will be able to reach new
heights and greater success. There
is no science fiction everything is
absolutely realistic.

Ivan Klementiev
Olympic champion,
seven-time world champion,
member of national parliament
of Latvia Weeks

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.

38
 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

Conclusions
1.Block Periodization as an alternative
training approach is worthy for learning
and implementation in the preparation
of high-performance athletes

39
2.Basics of Block Periodization are
formed by general principles of BP (1),
taxonomy of mesocycles-blocks (2), and
guidelines for compiling annual cycle (3)

3.Biological Background of Block

Periodization is closely connected with
two fundamental contributors of human
adaptation:
- classic theory of homeostasis, and
- mechanisms of stress adaptation

40
Thank you
for your
attention

41