Block training

I have come across this term a while ago but somehow did not manage to get more detailed texts on this subject. Recently though someone mentioned that block periodization will be covered in Pavel’s new book on kettlebells. I asked what it is on the Igx, and Kev posted a video to the lecture by Prof. Issurin, where he gives a little introduction of this topic (more of a tease actually).

After a bit of searching I have an idea of what block training is. This post is a brief summary of it.
Block training is an alternative to the traditional periodization. Why do we need an alternative? There are several reasons, the main one being that as the athlete progresses to the serious level, the volume and intensity of his/her training becomes unacceptably high. According to Verhoshansky, this increase in volume sometimes becomes the end point of training. As the time available for training is limited it is clear that other ways of growth should be devised.

Verhoshansky believes that this problem is in turn the result of the traditional system of training, which he coins as complex-parallel. It implies simultaneous development of various qualities in an athlete: strength, endurance, speeds and so on. The principle in the USSR was: “If you want to beat your opponent, you have to train more than him”. From what I read in the Western publications, this principle is probably used throughout the entire world.

Partly this approach is correct. In order to progress athletes of very high qualifications need serious training stimuli. The problem is that at intensities and volumes of training required for this progress specificity of training is reduced and sport-specific training turns into sophisticated GPP workout. The athlete progresses, but not in the most efficient or safest way.

In order to better understand the principles of block training, let’s consider the example from Verhoshansky’s article. It concerns preparation of middle distance runners – the discipline in my opinion quite close to girevoy sport.

Training is done by alternating three training blocks: A, B and C.

Block A consists of specialized training that has as its goal the development of muscular strength and its variations: absolute, explosive, reactive, local muscular endurance etc.

Block B uses various methods of gradually increasing intensity, such as repetitive, intermittent, interval, serial, control and other methods, in order to develop energetic potential of the body.

Block C – participation in competition or its imitation, tactical training, modeling of competitive programs etc.

Practically, applied to middle distance runners this training will look like this.

The goal of Block A – increase of aerobic capacity. This is done by using local intensification of muscular work: exercises with weights, jumps, as well as special regimes of distance work, with increased strength component and at slow tempo, such as running uphill. Verhoshansky stresses that the goal of this block is increasing intensity in order to develop local muscular endurance.

Distance work in this block is performed in the aerobic zone, below anaerobic threshold. That in creases aerobic capacity and prepares the athlete for prolonged running at optimal, constantly increasing speed.

Block B. Specifically directed increase in power and work capacity by increasing the intensity of distance work. That achieves the following.
Increase in anaerobic capacity
Perfection of the running technique
Improving of running technique at high (highest) speed
Development of the ability to maintain speed of running at submaximal level while keeping the technique adequate.
Increase of the stride length
Synchronization of breathing with running in the state of increasing fatigue.

Block C. Final phase in the cycle. The goal – increase of power and capacity of the energy potential of the body by maximally increasing intensity of distance work while decreasing its total volume, longer running at higher heart rate.
The most important criterion of mastery in block C is the ability of the athlete to effectively spend energy during competitive running. The winning athlete is the one who, at the same speed of running, spend less energy.

Expressed graphically the progress of the athlete over three blocks looks like this.

w – athlete’s power
i – intensity of training
p – volume of training
f – athlete’s functional state

(From Verhoshansky, Theory and methodology of sports training: block system of training of athletes of high qualification.)

The idea of block training is quite simple. Instead of simultaneously training all qualities necessary for a specific sport you do it in blocks, addressing each one in a concentrated way: strength, then speed, then endurance etc. In this way the functional systems of the body are taxed during different periods, allowing for better recovery. This way of training is primarily advocated for high class athletes, when traditional training becomes impractical. On the other hand, it should be quite useful for older athletes, in whom the ability to recover is decreased and in whom time limit is a factor.

To add the oil to the debate, I find the logic of the middle distance running template above very applicable to girevoy sport. Don’t you think it can be translated to GS?

Block A – volume training, lots of reps at low to moderate intensity. As you remember, intensity in GS is measured by the weight of the bells and the number of repetitions in a set (which is more or less equals the duration). Rest intervals between sets would be liberal, allowing for adequate recovery. Supplementary strength training with a barbell and jogging.

During block B you would work on increasing the intensity by introducing repetitive and interval work as well as occasional control sets. Rests are shorter, speed higher. Total volume stays the same. Running at higher speed and intervals.

Block C – OTW paradise. The volume goes down and the intensity up. Long timed sets with the emphasis on increasing the duration. Speed here is secondary, making sure the technique stays clean. No supplemental work except for specific assistance exercises.

After completing the cycle – back to block A. You can either increase the weight of the bells by couple of kilos or stay at the same weight and increase the volume.

What’s nice about this way of training is that it brings variety and makes working out more interesting. Also, because training stimuli change relatively often it keeps the body from adapting and hitting a plateau.