More on block training

There is more on block training in Verhoshansky’s article, and though the topic and its presentation are very academic, there are a few more things I would like to add to the previous post.

Block training reduces the probability of overload of cardiovascular system. This is because the training load is applied in appropriate sequence. In the case of runners, first, dilation of heart chambers is achieved, and only then the intensity is increased to the level demanding high levels of heart rate.

Block system differs from the traditional way of training, which is best described by the slogan: “in order to run you have to run”. In block system the means of special physical preparation are applied not as an addition to the main training but as independent – and at the same time as organic – component of training, which ensures the development of specific morpho-functional foundation for consequent development of speed endurance.

Concentrated use of training in Block A leads to some decrease of functional indicators (max running speed, results in control jumps, max anaerobic capacity etc.) by 10-12%. This is, however, temporary phenomenon caused by predominantly catabolic processes of this type of training. And after moving to the next block the indicators not only return to the previous level, but considerably exceed it, by 20-40%. This, again, lays the foundation for further growth.
Consequent use of blocks A and B is principally new training method. It achieves two goals. First, it helps overcome incompatibility between high volume training and intensive speed work. Second, it initiates connection between them, through the phenomenon of delayed training effect.

That’s the end of what I wanted to translate. I particularly like the dismissal of “to run you have to run”. The key is not to train more, but to train smart.