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How to Taper Athletes for Competition | The Science of Tapering скачать в хорошем качестве

How to Taper Athletes for Competition | The Science of Tapering 3 years ago

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How to Taper Athletes for Competition | The Science of Tapering

Follow along on Instagram:   / themovementsystem   Studying for the CSCS Exam? CSCS Prep Course: https://www.themovementsystem.com/str... 150 Question CSCS Practice Test: https://www.themovementsystem.com/off... 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. 👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!   / 2415992685342170   CSCS Nutrition:    • CSCS Nutrition Calculations: Calories to L...   CSCS Work to Rest Ratios:    • NSCA CSCS Work to Rest Ratio Explained! (A...   Muscle Levers:    • Muscle Levers 1st Class, 2nd Class, 3rd Cl...   Olympic Lifting Technique:    • Olympic Lifting Technique: Snatch, Clean, ...   Comment below if you have any questions! 🧠 Learn more at www.themovementsystem.com This is the CSCS Practice Test that I recommend: https://the-movement-system.mykajabi.... Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association. ✅ Let’s Connect: 📱 Instagram: @themovementsystem DM to learn more about my online training services for endurance athletes! Business Inquiries: [email protected]

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