Science Of Swimming

Sunday, January 1, 2023

Planning 8:14 AM

Types of training periodization

What are the types of training periodization?

Periodization in swimming refers to the systematic planning and organization of training in order to optimize performance and minimize the risk of injury. This typically involves dividing the training year into specific periods or "blocks" with each block focusing on different aspects of training such as endurance, strength, power, or speed. The goal of periodization is to progressively increase the intensity and volume of training over time, while also allowing for periods of rest and recovery in order to allow the body to adapt to the increased demands being placed on it. Periodization can be used to plan training for both competitive and non-competitive swimmers and can be tailored to the specific needs and goals of the individual athlete.

There are several types of periodization that can be used in swimming training, and dryland for swimming

Please keep in mind that this is a broad overview and that the specific details of how each type of periodization is implemented may vary depending on the needs and goals of the individual swimmer.

Linear periodization: linear periodization is a type of training approach that involves gradually increasing the intensity and volume of training over a specific period of time in a linear fashion. It is often used in strength and conditioning programs and can be applied to a variety of sports, including swimming. Linear periodization typically involves organizing training into distinct phases, each of which focuses on a specific goal or adaptation. This type of periodization can be an effective approach for improving physical fitness and performance in swimming. Still, it is important to note that it may not be the best approach for all athletes or all goals.

Undulating periodization: Involves fluctuations in training intensity and volume from one training session to the next. This type of periodization allows for a greater variety of training stimuli, which can be beneficial for experienced swimmers who may need more variety in their training to continue improving.

Block periodization: Involves dividing the training year into specific blocks, each with a specific focus (e.g. endurance, strength, speed). This type of periodization can be useful for targeting specific areas of improvement and for allowing for more intense training periods followed by periods of rest and recovery.

Conjugate periodization: Involves training different physical qualities (e.g. strength, speed) simultaneously, rather than focusing on one aspect at a time. This type of periodization can be a more advanced approach that requires careful planning and coordination.

Microcycle periodization: Involves dividing the training week into smaller units, such as daily workouts or even individual sessions. This type of periodization allows for more precise and frequent adjustments to be made to training intensity and volume, based on the swimmer's progress and recovery.

Mesocycle periodization: Involves dividing the training year into longer blocks, such as 4-6 week cycles. Each mesocycle may have a specific focus, such as endurance or strength, and may involve progressively increasing intensity and volume over the course of the cycle.

Macrocycle periodization: Involves dividing the training year into even longer blocks, such as an entire competitive season. The focus of each macrocycle may vary, depending on the specific goals and needs of the swimmer.

Functional periodization: Involves organizing training around specific functional movements or muscle groups, rather than focusing on specific physical qualities. The goal of this type of periodization is to improve overall movement efficiency and performance, rather than targeting specific muscle groups.

Reverse periodization: a training approach that involves starting with high-intensity training and gradually decreasing intensity over time. This is in contrast to traditional linear periodization, which involves starting with low intensity and gradually increasing intensity over time. Reverse periodization is often used with advanced or experienced athletes who may benefit from a more intense training stimulus in the early stages of their training cycle, followed by a period of reduced intensity and volume as they approach competition.

Non-linear periodization: Involves a more varied and unpredictable approach to training, with fluctuations in intensity and volume from one training session to the next. This can be useful for experienced swimmers who may benefit from a more diverse range of training stimuli.

Traditional periodization: Involves dividing the training year into distinct phases, such as a preparatory phase, a competitive phase, and a transition phase. Each phase may have a specific focus and may involve progressively increasing or decreasing intensity and volume.

Competitive periodization: Involves organizing training around specific competitions or events. The focus of training may shift based on the specific goals and needs of the swimmer leading up to the event.

Developmental periodization: Involves organizing training around the specific needs and goals of developing swimmers, such as those who are just starting out in the sport or who are still in the early stages of their careers. The focus of training may be on building a strong foundation of basic skills and techniques, rather than on peak performance.

Individualized periodization: Involves tailoring training to the specific needs and goals of the individual swimmer. This may involve a combination of different types of periodization and may be adjusted based on the swimmer's progress and recovery.

Cyclical periodization: Involves organizing training around specific cycles or phases, such as a preparatory phase, a competitive phase, and a transition phase.

Undulating linear periodization: Involves a combination of linear and undulating periodization, with fluctuations in intensity and volume from one training session to the next within a larger framework of gradually increasing intensity and volume over time.

Daily periodization: Involves organizing training around daily workouts or individual sessions, with the goal of optimizing performance and recovery on a day-to-day basis.

Triphasic periodization: Involves organizing training around three distinct phases, each with a specific focus on a different aspect of training (e.g. strength, power, speed). This type of periodization may involve a combination of different training methods and may be useful for targeting specific areas of improvement.

Priority periodization: Involves prioritizing certain aspects of training over others, based on the specific needs and goals of the swimmer. For example, a swimmer who is preparing for a long-distance event may prioritize endurance training over speed work.

52 weeks of training periodization for a world-class 400 m-IM with three distinctive major competitions.

Polarized periodization: Involves focusing on low-intensity and high-intensity training, with the goal of optimizing the benefits of both types of training. This type of periodization may be particularly useful for improving endurance performance in sports such as swimming.

it is important to note that the type of periodization that is best for a given swimmer will depend on their individual needs and goals, as well as their experience and training history. It is important to work with a coach or sports performance specialist to develop a training plan that is tailored to your specific needs and goals.

Here are some references that may be helpful in learning more about the various types of periodization that can be used in swimming training:

I hope these references are helpful in learning more about the various types of periodization that can be used in swimming training.

Linear periodization:

Fleck, S. J., & Kraemer, W. J. (1987). Designing resistance training programs. Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Undulating periodization:

Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 17(1), 82-87.

Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2004). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. Journal of Strength and Conditioning Research, 18(2), 357-362.

Block periodization:

Issurin, V. (2010). Block periodization versus traditional training theory: A review. Journal of Sports Science and Medicine, 9, 7-17.

Issuing, V. (2018). New horizons for the method of blocked training. Sports Medicine, 48(3), 467-480.

Conjugate periodization:

Siff, M. C. (2004). Supertraining (6th ed.). Denver, CO: Supertraining Institute.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Microcycle periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Mesocycle periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Macrocycle periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Functional periodization:

Cook, G., Burton, L., & Hoogenboom, B. (2010). Functional periodization: The use of special strength training phases to optimize functional performance. Journal of Strength and Conditioning Research, 24(10), 2857-2864.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Reverse periodization:

Stone, M. H., O'Bryant, H. S., & Garhammer, J. (eds.) (1981). Weightlifting: A scientific approach. Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Non-linear periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Traditional periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Daily undulating periodization (DUP)

Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2005). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 19(3), 647-652.

Competitive periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Developmental periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Individualized periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Cyclical periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Undulating linear periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Daily periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Triphasic periodization:

Contreras, B., & Haff, G. G. (2016). Triphasic training: A systematic approach to elite strength and power development. Champaign, IL: Human Kinetics.

Contreras, B., & Haff, G. G. (2018). Triphasic training: A systematic approach to elite power development. Strength and Conditioning Journal, 40(5), 13-20.

Priority periodization:

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Champaign, IL: Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics.

Polarized periodization:

Seiler, S., & Hetlelid, K. J. (2015). Training intensity distribution in elite endurance athletes: Is there evidence for an "optimal" distribution? Sports Medicine, 45(2), 189-206.

Seiler, S., & Kjerland, G. O. (2006). Quantifying training intensity distribution in elite endurance athletes: Is there a "sweet spot"? Scandinavian Journal of Medicine and Science in Sports, 16(1), 49-56.

González-Ravé JM, Pyne DB, Del Castillo JA, González-Mohíno F, Stone MH. Training periodization for a world-class 400 meters individual medley swimmer. Biol Sport. 2022 Oct;39(4):883-888. doi: 10.5114/biolsport.2022.109954. Epub 2021 Nov 10. PMID: 36247944; PMCID: PMC9536385.

Moemen Arafa 0

Saturday, July 18, 2020

Technique 12:06 AM

Importance Of Streamline

In the beginning, it's a good study to end the argument about the streamline head position as for so many years the coaches asked there swimmers to tight there streamline and some of them highlight the head position must be in the middle and the need to squees their arms against the ears and the others highlighted Michele Phelps Hyperd streamline we the head down before we discuss this study we need to explain what is The term “passive drag” relates to the hydrodynamic resistance forces that occur when a swimmer remains in a stable position and is not moving any part of the body.

this study has been done on A total of ten male swimmers (age: 21 ± 2 years; body height: 1.80 ± 0.06 m; body mass: 75.9 ± 6.9 kg) participated in this study after giving their informed consent. All of the swimmers were regional-level and had at least 10 years of competitive swimming experience. The investigation was performed during the winter of 2014 when the swimmers were in the competition period.

Results:

Regarding the swimmer’s head position, passive drag was found to be significantly lower in with the arms in front of the head for the Head Down and Head in Middle than the Head-Up at all speeds. No differences were observed in passive drag between the Head Down and Head in Middle at all speeds. The statistical analysis revealed that with the arms alongside the body (arm down), the significant highest values of passive drag were only in the Head-Up rather than in the Head Down at the two fastest speeds (1.7 and 1.9 m/s). However, the pairwise comparison showed no significant differences for the Head in Middle rather than for the Head-Up and Head Down at all speeds.

The results show a reduction of 4–5.2% in average passive drag when the head was down or aligned with the swimmer’s arms alongside the body(Arm down), in comparison to the head-up position. There was a major decrease of 10.4–10.9% in passive drag when the head was down or aligned with the swimmer’s arms above the swimmer’s head (in streamline position). it shows in the graph with the yellow dot.

Conclusion:

Regarding to this study and the related studies the in passive drag position, the streamline with the head down is less drag by 10.4 - 10.9% but also we have to mention that in the speed of 1.9 the streamlined with the head down and the head between the arms almost equal. we have to focus on the streamline in our day to day workouts. And don't forget that 30% of all the races are on the walls for start and turns and the streamline is a valuable key to success in that we need to use and develop.

References:

Cortesi, M., & Gatta, G. (2015). Effect of The Swimmer’s Head Position on Passive Drag. Journal of Human Kinetics, 49, 37 - 45.

Study reference:

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Moemen Arafa 0

Saturday, July 11, 2020

Planning 11:42 PM

RAISING A SUCCESSFUL KID IN SWIMMING

By: C.Moemen Arafa

Today we will discuss a few pieces of Advice for young children to be successful in swimming or any other sports. First of all, in my belief as a coach, the parents have More Control on their Kids more than us and with few tips that we will discuss in this article will help you to understand More About Sport, especially Swimming.

you need to know that building a successful Swimmer or an Athlete in Any Sport Takes time. so Accept that progress in any sport takes at least 7 -10 years after puberty in most sports for any athlete to achieve their full potential.

Moemen Arafa 4

Tuesday, May 19, 2020

Recovery 11:12 AM

The Effect of Detaining on Swimmers

After five months of intense training, a study of eight male swimmers was conducted within four weeks of no training. The performance time was not affected. However, the losses in training aspects during that period were:

Muscle glycogen decreased from 153 to 93 mm / kg;
High blood lactate level from 4.2 mm / l to 9.7 mm / l. After swimming 200 yards, 90% of the best time

After only one week, a decrease in the oxidative potential of swimmers' muscles and a greater disturbance of acid-base balance in the blood after swimming is observed. The study also showed that complete conditioning may be completely lost within six to eight weeks after stopping training. What has been gained from conditioning in 5 months can be lost in a period of 6 to 8 weeks, and factors of loss of adaptation appear in the first week to 4 weeks, which is a short period.

Moemen Arafa 0

Wednesday, May 6, 2020

Analysis 3:02 PM

Adam Peaty 100m Breaststroke New world record Analysis

Moemen Arafa 0

Thursday, June 14, 2018

Recovery 9:13 PM

The Effect of Cold Water Immersion On Recovery

Today we will talk about the CWI (cold water immersion) therapy recently it becomes one of the popular recovery protocol in swimming field. Before I talked more about the CWI let me give a small introduction about the recovery.

Recovery is one of the most important things in training, it used to minimize the risk of overtraining, injuries and it boost the enhancement process for the muscles tissues. And it becomes so important during the hard training or competition to sustain an optimal state of performance (Mair SD, Seaber AV, Glisson RR, Garrett WE 1996).

Consequently, we came up with many recovery protocols like massage therapy, foam rolling, compression garments, hyperbaric oxygen therapy, electrical stimulation, whole-body vibration and water immersion therapy (including: cold water, warm water, and contrast bathing).

When I planned to write in this topic I found out many mixing opinions and studies about the effect of CWI therapy for recovery in general and more specific studies about swimming, in my opinion, we need more specific studies in this topic to proof the effect of CWI therapy.

Cold water immersion (CWI), otherwise known as ice-baths, plunges pools and cold water therapy is a recovery process involving the immersion of the body into cold water (≤15˚C/59˚F) immediately after exercise in an attempt to enhance the recovery process (Bleakley, C., McDonough, S., Gardner, E., Baxter, G.D., Hopkins, J.T., & Davison, G.W. 2012).

In a study for Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) on The Effect of Post-Exercise Cryotherapy on Recovery, in this study they test the effectiveness of CWI by measuring different factors:

Moemen Arafa 0

Tuesday, June 12, 2018

Disease 5:35 PM

Swimming and Flu

Research has shown that those who practice swimming moderately are less susceptible to influenza than the average person and also swimmers who perform a really hard training are vulnerable to the flu, such as those who do not swim because of the length and strength of the workout that leads to reducing the efficiency of some immune functions for a period of a few hours to a few days. This gives the opportunity for viruses to invade the body. While this is not directly related to the performance of the circulatory system and metabolic processes and muscle performance, but the immune system is very important for every swimmer when there is a weakness in it the swimmer is vulnerable to the flu and when the swimmer is sick he will be unable to perform, training and competition optimally. Fortunately, however, there are many measures that can be taken to significantly reduce body infection must be done as a habit. The immune system depends heavily on nutrition. The best swimmers in the world know that there is moderate nutrition and no swimmer in life reached high levels without eating large amounts of vegetables and fruits and a balanced diet that provides the necessary support for the immune system. Sleep is also important to support the immune system.

Moemen Arafa 0