How to Taper Athletes for Competition | The Science of Tapering
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- čas přidán 3. 10. 2021
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1) What is a taper?
Period of reduced training load in leadup to major competition.
2) Is peaking the same as Tapering?
Peaking doesn’t require reduced training load. It may increase.
3) Do we decrease intensity, volume, or frequency?
Decrease volume (typically session volume) 41-60% reduction
Maintain frequency
Maintain or slightly increase intensity
The goal is to reduce fatigue (neuromuscular system and fast twitch fibers like tapers) and Increase Fitness
Fatigue dissipates more quickly than fitness is lost
Increase Sport Specificity (ex: Practice Competition Lifts/ Sport Drills) as you approach the competition
4) How long before competition should we reduce load?
2 week taper seems to provide best results for endurance athletes (according to meta analysis but individualize to your athlete)
2- 6 days seems to be optimal for strength athletes
5) Do longer events require longer tapers?
Evidence says no. More about the individual athlete than duration of the event.
Endurance Information from Inigo Mujika
References:
Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007 Aug;39(8):1358-65. doi: 10.1249/mss.0b013e31806010e0. PMID: 17762369.
Grgic J and Mikulic P. Tapering practices of Croatian open-class powerlifting champions. Journal of Strength & Conditioning Research 31: 2371-2378, 2016.
Marrier B, Robineau J, Piscione J, Lacome M, Peeters A, Hausswirth C, Morin J-B, and Meur YL. Supercompensation kinetics of physical qualities during a taper in team sport athletes. International Journal of Sports Physiology and Performance 12: 1163-1169, 2017.
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As usual loved the content.
Great content mate
Thank you! ❤️
Amazing as always
Thank you!
what about tapering for older athletes?
Hi I’m Ryan, and am an 18 year old powerlifter. Coming from a football strength training background, our coach emphasized having a “deload” week before our max out week to give our body and central nervous system a rest. Based on a couple years of doing this, I’ve noticed that it does have benefits going into max week, but is it necessary if you taper? Should I taper down my training volume leading up to my meet, or continue to use a “deload” week to reset my body?
Deloaded week is a taper bro
Just thought about this and it might be more work than you want to do but. Is it possible to turn these into a CSCS playlist?
I actually have a comprehensive CSCS study course with videos that go chapter by chapter through the book on www.themovementsystem.com. That's the best option for studying. The CZcams videos just cover a few topics here and there. The course is a full study system.
So during a taper the weight we move remains the same?
Or increases slightly
Killer suntan, Matt!
Thanks! Desert living out here in Vegas