Block training

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The term block training , sometimes "block periodization" (English: block periodization ) called, describes a special form of training, which is used especially in competitive sports, to achieve sporting excellence. Block training is also used in the field of personality development and in the context of economic further education and training.

The development of block training

The success of the block training was already celebrated by runners under the coach Arthur Lydiard at the Olympic Games from 1960. At the 1972 Olympic Games it became clear that training à la Lydiard and the traditional periodization of athletic training were not compatible. From these principles of training theory then there was in the exercise science block training in the early 1980s by Russian sports scientist Vladimir Issurin as advancement. The first publication on the training principles of block training appeared in 1985, first in Russian. The training concept established itself internationally in the following years, particularly in the following sports:

It was not until 20 years after the development of block training that Vladimir Issurin wrote and published his book Block Periodization in English.

The more recent works set targeted training stimuli with block training by comparing conventional training with block training. The scope of training and the training intensity are identical, only the mixing ratio of distributed (conventional) to massaged (block training) is varied. Here, the block training is predominantly superior.

The principle of block training

Just like classic periodization, block training aims to break down a training process into cycles and periods. This happens against the background that a person cannot achieve top performance in the long term in sport or in other areas of life. Therefore, the usual periodization and block training take place in different levels of difficulty and ability. These in turn include regeneration phases, which, according to the sports science theory of the usual periodization and block training, serve as an important basis for new top performances. This effect is also described in sports science as supercompensation . Recently, however, a distinction has been made between block training and block periodization , depending on whether you are training with blocks within the traditional periodization (e.g. strength and endurance can be trained more effectively separately than combined) or whether you organize the entire training in blocks , whereby the classical periodization is canceled.

In training, however, there is not only supercompensation, which proceeds according to biological principles, but also processes of learning . With block training, elements of massed learning come into play, with traditional periodization it is more like distributed learning.

In contrast to classic periodization, with block training the training content is not only broken down in time. In addition, there is a separation of the various training competencies and necessary skills. In endurance sports, for example, motor skills, speed and strength endurance are trained separately in order to optimally exploit the potential in the individual performance points. This procedure makes it possible to concentrate on one training stimulus instead of several training stimuli and thus to achieve even better performance in combination.

Outside of sport, too, block training is characterized by its special breakdown in terms of time and content into phases and training focuses.

The areas of application of the block training

Basically, block training can be used to train a wide variety of skills that a person or a team possesses. Block training is amplified in competitive sport used for training motor skills. Endurance, strength and team sports in particular use this training method.

literature

  • Wolfgang Friedrich: Optimal sports knowledge. Spitta Verlag, Balingen 2007, p. 41, 194–199.
  • Vladimir Issurin: Block Periodization. Ultimate Athlete Concepts. 2008.
  • Arnd Krüger : Many roads lead to the Olympics. The changes in training systems for medium and long distance runners (1850–1997). In: N. Gissel (Hrsg.): Sporting performance in change. Hamburg 1998: Czwalina, pp. 41-56.
  • Arnd Krüger: How does block periodization work? Learning Curves and Super Compensation Curves: Special Features of Block Periodization. In: FdSnow. Trade journal for skiing. 32 (2014), 2, 22-33.
  • Hans Schnabel, Dietrich Harre a. Jürgen Krug (Hrsg.): Training theory - training science. Meyer & Meyer Verlag, 2nd edition, Aachen 2011, p. 418.

Individual evidence

  1. ^ Arnd Krüger: Periodization and selection of the athletes in the Olympic year. In: competitive sport. 1973, 3, 2, 91-99; also published in Russian translation in: Ljogka Atletika. (Moscow) (1973) No. 9 and 10.
  2. ↑ KB Painter, GG Haff, MW Ramsey et al .: Strength gains: block versus daily undulating periodization weight training among track and field athletes. In: Int J Sports Physiol Perform. June 2012; 7 (2): 161-169;
  3. ↑ S. Bartolomei, JR Hoffman, F. Merni, JR Stout: A comparison of traditional and block periodized strength training programs in trained athletes. In: The Journal of Strength and Conditioning Research. April 2014; 28 (4): 990-997.
  4. ^ Arnd Krüger : Arnd Krüger : Periodization of sporting training in the 21st century. Evidence-based or business as usual? Competitive sport 45 (2015), 4, 5-10
  5. ↑ Arnd Krüger : How does block periodization work? Learning Curves and Super Compensation: Special Features of Block Periodization. Fd Snow 32 (2014), 2, 22-33.

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