Elite sprint swimmers' pre-season training techniques and content

Фотографии: 

ˑ: 

Professor, Dr.Sc.Psych. B.P. Yakovlev1
Professor, Dr.Hab. G.D. Babushkin2
Postgraduate R.E. Rybin2
Professor, PhD V.P. Bachin2
Associate Professor, PhD V.V. Apokin1
1
Surgut State University, Surgut
2Siberian State University of Physical Culture and Sports, Omsk

 

Keywords: swimmers, pre-season training, competitive performance, content, method.

Introduction. Athlete’s performance in competitions is associated with an ambiguous effect of various factors on his state, behavior and competitive results [1, 2, 3, 8, et al.]. In this regard, competitive performance in most sports amounts on the average to 40-50%. Athletes do not succeed in half of the actions taken during the competitions. Moreover, their competitive results are often significantly lower than those demonstrated during the training. Researchers, studying competitive performance of athletes with different skill levels, prove the effect of a particular factor, introduce experimentally substantiated tools and methods to improve the efficiency of competitive performance [3-8, et al.].

Successful competitive performance of athletes is largely determined by the pre-season training – the way the volume and intensity of training loads are distributed in the micro-cycles [6, 9]. The model of individualization of pre-season training of elite weightlifters proposed by R.V. Khomenko [9] is especially noteworthy. However, special literature does not always provide answers to the questions about pre-season training of athletes of different skill levels who specialize in different sports.

Objective of the study was to substantiate the content and methods of elite sprint swimmers’ pre-season training.

Structure of the study. The study was conducted at the premises of the "Albatross" swimming pool in Omsk. Subject to the study were 20 elite sprint swimmers (CMS, MS) preparing for the Siberian Federal Area Championship (Barnaul, 2016).

Results and discussion. As follows from the human studies conducted in several sports [1, 2, 8], it is critical to develop the content and methods of pre-season training of sprint swimmers in view of its high importance in the upcoming performance in a competition, and insufficient literature coverage.

The purpose of pre-contest training in sports is to make an athlete ready to demonstrate the highest results possible under competitive conditions. This goal is achieved in the process of physical, technical training, mental conditioning, and tactical training. When distributing time between different types of pre-season training, we were guided by the recommendations of G.D. Babushkin [1]. At the same time, we saw proper to divide training time as follows: special physical training - 50%; mental conditioning - 25%; tactical training - 10%; technical training - 15%. Such time allocation was determined by the analysis of the swimmers’ initial physical fitness level. The analysis of the special literature and current research results [2-5, 8, 10, et al.] enabled us to develop the elite sprint swimmers’ pr-season training content and methods.

Special physical training aimed at improving special endurance was carried out in the first, intensive, and third weekly micro-cycles. Owing to the tasks and distance sections covered with competitive speed, as well as progress tests, where the athletes swims the last section in the submaximal power zone, orientation of the training process hanged toward speed-strength endurance.

The load in the worked areas increases at the expense of sprint sections, tasks with maximum intensity and exercises performed in the moderate power zone. The first submaximal micro-cycle is characterized by the maximum volume of training load in the pre-season mesocycle.

The properties that define the second weekly micro-cycle (restorative) are: a considerable reduction in the total amount of load; shift of the main direction of load towards the moderate and maximum power zones. Owing to the increasing volume of aerobic and interval swimming of moderate power, as well as the decreasing total volume, the main issue of this micro-cycle is solved – recovery after the submaximal intensity training week. The inclusion of short distances of maximum intensity in the training sessions makes it possible to improve the swimmers’ speed abilities. Sprint acceleration is a safe load, which does not contradict the overall recovery. Integral training starts on the second day of the micro-cycle. This type of training will last till the end of the third weekly micro-cycle.

The third week of the pre-season mesocycle is characterized by a decrease in the total training load and an insignificant increase in work in the moderate power zone. The primary objective of the series of training sessions and tests is to work out the rhythm and competitive speed of the main swimming pattern. This micro-cycle is distinguished by the individualization of the training process by evaluating the athlete’s state of health and further correction of the workload. An increase in the mean values of the moderate load versus those obtained in the submaximal micro-cycle indicates a gradual decrease of the training process intensity and increasing role of recovery. As the competitions approach, it is the athlete’s state of health that becomes increasingly important, as based on his state we can prevent his increasing fatigue and hypersthenia.

Training load of the last week of pre-season mesocycle is intended to provide full recovery and improve speed abilities. A significant amount of load accounts for the moderate power zone (see Table 1), which, together with the decreasing amount, creates the necessary conditions for full recovery. Training sessions simulating competitive activity enable to practice technical and tactical skills. The main focus is on the swimmers’ independent activity, their perception of specific technical elements and functional state.

Table 1. Total load allocation in micro-cycles (m, %)

Power zones

Micro-cycles

1st

2nd

3rd

4th

Moderate

10175 – 24

14780 – 54

11490 – 35

10400 – 57

High

24700 – 58

8310 – 30

15875 – 49

4700 – 26

Submaximal

5900 – 14

1250 – 5

3475 – 11

1450 – 8

Maximal

1825 – 4

3110 – 11

1760 – 5

1600 – 9

Total

42600

27450

32600

18150

Mental conditioning consisted in making swimmers psychologically ready to compete; it lasted 25-30 minutes and was carried out before water training. Mental conditioning included the following focus areas: 1. Analysis of the swimmers’ competitive performance in the previous competitions. 2. Positive mindset formation against the earlier identified average (insufficient) level of pre-contest mental activity of swimmers and its importance in competitive performance. 3. Development and improvement of their psycho-regulation skills. This line of work is due to the fact that swimmers are characterized by low-level psycho-regulation skills, their role in the athletes’ ability to control own mental state and perform successfully in the competitions. 4. Realization of the swimmers’ reserve capabilities according to G.D. Gorbunov's method [4]. 5. Swimmers’ adaptation to competitive activity by the Gorbunov's method [4]. 6. Concentration and attention span training using meditative training with mental images [2, 5].

Tactical training is aimed at the optimal force allocation in a particular distance: 50, 100, 200 meters. Two basic technical and tactical patterns of swimming these distances were considered during the sprint swimmers’ tactical training:

– 50 and 100 m: from the first to the last meter of the 50 m distance - maximum working power mindset; the first half of the 100 m distance  - near-limit (submaximal) power mindset, and the second half – maximum possible power mindset;

– 200 m: since the vast majority of today's world strongest swimmers cover the 200 m distance in keeping with the patterns typical for sprint swimmers: high swimming speed in the first half of the distance and its gradual and significant decrease in the second part, which reflects the potential of the anaerobic lactate system of energy supply along the entire swimming distance.

The tactical patterns of swimming the distance were practiced during the tests and training sessions simulating competitive performance. During the practices simulating competitive performance, covering of the swimming distance was supported by the due mindset promoting a tactically correct swimming technique. Covering of the 50-m sections in the submaximal power zone corresponded to covering of the first half of the 100 m swimming distance, which the athletes were focused on.

Technical training was aimed to eliminate technical errors in swimming. The 2nd and 3rd weekly micro-cycles included integral training intended to develop certain technical elements of a competitive distance (start, turn, finish). An increase in the moderate load in the 2nd and 4th weekly micro-cycles was due to a variety of exercises and tasks designed to improve athlete’s coordination abilities.

Upon completion of the pre-season training, the subject swimmers competed in the Siberian Federal Area Championship (Barnaul). The Study Group swimmers were found to improve their forecast time in 78% of the cases (main events) versus 52% of the cases in the Reference Group, which is indicative of the proposed swimmers’ pre-season training method and content being efficient.

Conclusion. Elite sprint swimmers’ pre-season training content and techniques have been developed. The pre-season training of swimmers includes the following four weekly micro-cycles: 1st – intensive (preferential development of aerobic endurance), 2nd – rehabilitative (primary development of anaerobic endurance), 3rd – intensive (primary development of aerobic endurance), 4th – rehabilitative (primary development of anaerobic endurance). The educational experiment under the study confirmed the benefits of the proposed training method for the swimmers’ pre-season training, and it can be recommended for the elite swimmers’ training process.

References

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  9. Khomenko R.V. Individualizatsiya predsorevnovatelnoy podgotovki tyazheloatletov vysokoy kvalifikatsii [Individualization of precompetitive training of elite weightlifters]. Teoriya i praktika fiz. kultury, 2011, no. 4, pp. 66-68.
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Corresponding author: apokin_vv@mail.ru

Abstract

The article considers the elite sprint swimmers’ pre-season training system methods and content. Special physical training component included the following four weekly micro-cycles: intensive, recovery, intensive and recovery ones. The pre-season training included the following four components: special physical training component taking 50% of the total training time; and the mental conditioning (25%); tactical (10%) and technical (15%) training components. A starting point for the content development is the primary fitness data, with a special emphasis on the fitness rates pivotal for the swimmers’ pre-season training process individualization. The athletes are to be tested after every micro-cycle and prior to every training session, the test data being applied to design individual loads. Upon completion of the pre-season training, the subject swimmers competed in the Siberian Federal Area Championship. The Study Group swimmers were found to improve the forecast time in 78% of the cases (main events) versus 58% of the cases in the Reference Group. The figures were interpreted as indicative of the proposed swimmers’ pre-season training method being efficient. Educational experiment under the study confirmed the benefits of the proposed training method for the swimmers’ pre-season training.