En bok av Tudor Bompa som översatts till 9 språk, det här är fjärde uppdaterade upplagan. Boken beskriver mycket detaljerat hur du periodiserar och styr träningen.
Boken är på 412 sidor och på engelska.
Lite ur innehållet:
When it comes to designing programs for optimal training, Tudor Bompa’s expertise is second to none. Bompa revolutionized western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. Today, periodization is the basis of every serious athlete’s training.
Periodization is a scientifically based method for structuring short- and long-term training plans. Grounded in current research on exercise physiology, athletic psychology, and training methodology, periodization varies the intensity and volume of training to optimize the body’s ability to recover and rebuild. This results in better performance and less risk of injury.
Periodization: Theory and Methodology of Training presents Bompa’s latest refinements to the theory he developed. Formerly titled Theory and Methodology of Training, this long-standing classic has been translated into nine languages and has come to be regarded as the definitive reference on training theory. Now in its fourth edition, it’s even better organized, easier to read, and more up-to-date than before.
No other book discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. Periodization clearly describes:
- the underlying principles of effective training
- the objectives and components of an effective, comprehensive, long-term training program
- proven strategies for optimal peaking
- how to train for better motor ability, working capacity, skill effectiveness, and psychological adaptability
Learn how to train for maximum gains with insights from the man who pioneered the concept of periodization. With Bompa’s Periodization, you’ll build stronger, faster, more durable athletes for better performance.
Table of Contents
Acknowledgments
Part I: Training Theory
- Chapter 1. The Basis for Training
- Scope of Training
- Objectives of Training
- Classification of Skills
- Classification of Sports
- System of Training
- Training Adaptation
- Supercompensation Cycle
- Detraining
- Sources of Energy
- Summary of Major Concepts
Chapter 2. Principles of Training
- Active Participation
- Multilateral Development
- Specialization
- Individualization
- Variety
- Modeling
- Load Progression
- Summary of Major Concepts
Chapter 3. Preparation for Training
Physical Training
- Technical Training
- Tactical Training
- Theoretical Training
- Summary of Major Concepts
Chapter 4. Variables of Training
Volume
- Intensity
- Density
- Complexity
- Summary of Major Concepts
Chapter 5. Rest and Recovery (With Yusuf Omar)
Recovery Theory
- Natural Means of Recovery
- Physiotherapeutic Means of Recovery
- Psychological Means of Recovery
- Sport-Specific Recovery
- Recovery From Exercise
- Recovery for Training and Competition
- Permanent Means of Recovery
- Fatigue and Overtraining
- Monitoring, Treating, and Preventing Overtraining
- Summary of Major Concepts
Part II: Periodization Training
Chapter 6. Workout Planning
Importance of Planning
- Planning Requirements
- Types of Training Plans
- Training Lesson
- Daily Cycle of Athletic Training
- Summary of Major Concepts
Chapter 7. Training Cycles
Microcycle
- Macrocycle
- Summary of Major Concepts
Chapter 8. Annual Training Program
Periodization
- Psychological Supercompensation
- Periodization of Biomotor Abilities
- Periodization of Strength Training
- Periodization of Endurance
- Periodization of Speed
- Integrated Periodization
- Annual Plan Training Phases and Characteristics
- Chart of the Annual Plan
- Criteria for Compiling an Annual Plan
- Summary of Major Concepts
Chapter 9. Long-Term Planning and Talent Identification
Stages of Athletic Development
- Generalized Training
- Specialized Training
- Olympic Cycle or Quadrennial Plan
- Performance Prediction for an Olympic Cycle Plan
- Talent Identification
- Summary of Major Concepts
Chapter 10. Peaking for Competitions
Training Conditions for Peaking
Factors Facilitating Peaking
Athletic Competition
Summary of Major Concepts Part III: Training Methods
Chapter 11. Strength and Power Development
Biomotor Abilities
- Strength Training
- Types of Muscle Contraction
- Factors Affecting Strength Performance
- Matching Strength Training to Performance
- Methodology of Strength Training
- Methodical Parameters Relevant to Strength Training
- Succession of Strength-Training Exercises in a Training Lesson
- Methodical Sequence of Developing a Strength-Training Program
- Methods of Strength Training
- Maximum Strength Methods
- Developing Muscular Endurance
- Specificity Versus a Methodical Approach
- Summary of Major Concepts
Chapter 12. Endurance Training
Classification of Endurance
- Factors Affecting Endurance
- Methodology of Developing Endurance
- Training Parameters for Aerobic Endurance
- Training Parameters for Anaerobic Endurance
- Endurance-Training Programs Based on the Lactic Acid Method
- Methods to Develop Endurance
- Specific Racing Endurance
- Training the Energy Systems-Five Intensity Values
- Training the Energy Systems for Aerobic-Dominant Sports
- Training the Energy Systems for Junior Athletes
- Summary of Major Concepts
Chapter 13. Speed, Flexibility, and Coordination Training
Speed Training
- Flexibility Training
- Coordination Training
- Summary of Major Concepts
