marți, 16 octombrie 2012
About the BEST concept - what does it mean?
Dear friends,
About the BEST concept - what does it mean?
It is a formula with which we can mathematically calculate the individual efficiency + the effectiveness of the technique for each swim-stroke; the formula has been inspired by the ancient aphorism – Festina lente…! (Suetonius)
For swimming (it can be adapted for other sports, too), the ‘BEST formula’ may be described as follows:
[ P.S.I. + (K) ] - [ Time in sec. / 50m + Number of arm-strokes / 50m ] = ....
the score, in points, of the Biomechanical Efficiency Swimming Test (B.E.S.T.)
(K) = a positive constant, chosen by convention, ex..for BEST formula = 100 points
------------------------
P.G.I. = the Personal Sliding Index, computed like this
[ L. + (K) ] - [ Kg.+ Q ]
L. = maximum length of the body in floating position (ventral)
(K) = again a positive constant, chosen by convention, ex. 100 points
Kg. = weight
Q = circumference of the thorax in max. expiration (under armpits)
---------------
M.O. ph.ed, Bucharest, Romania ,17 12 08 scanave@yahoo.com
PS/ please open http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3294&associate=4783
or http://www.gametimeworkouts.com/2008/01/ultimate-michael-phelps-workout-video.html,
or http://video.google.com/videoplay?docid=-3203723600014312332,
or www.totalimmersion.net
… after reading this links and attachs, I hope you'll be able to understand that “Mircea’s BEST formula” (publicated since 1983) can provide a mathematical evaluation of the swimming efficiency, and can also be used to improve it.
And please do not forget - those who aim to swim at a higher speed with the least possible number of strokes ... gradually, will realize that this improves their swimming technique (I guess would not be too exaggerated to say that practicing swimming this way will have an effect as miraculous on technique as'stem cells' may have on human health) and this is one of the most important parts of swim training.
For a modern work (21st Century …) in this concept – we need this ‘Speedo Counter watch’, unfortunately the Staff of Speedo abandoneded this accesory; they lost one well chanse with this ‘swimming watch’.(see attach 002 +003 the www.polar.fi duplex, Swimnovate -Pool Mate, Finis - Tempo trainer a.a.)
Please make sometink to change this decision.., the market need this accesory (see experience of M. Phelps / attach 001).
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Definiţii BEST, Les Definitions du BEST,
The BEST Definitions, Der BEST – Definitionen
!/. Tehnica corecta inseamna eficienta de miscare in apa… “testarea eficientei biomecanice la inot”(best) se calculeaza astfel: adun ‘timpul’(‘t’) cu ‘vaslirile’(‘v’) suma lor o scad dintr-o valoare constanta (‘k’)(aleasa aleator = ‘100’) + indicele personal de alunecare (ipa). adica - { 100+ipa } – { timp + vasliri } = ...... p.best
1. La tehnique corecte de la nage implique l’efficience du mouvement dans l’eau.
’’Tester l’efficience / l’efficacite biomecanique dans l’eau’’ [ The Biomechanical Efficiency Swimming Test – B.E.S.T. ....] ce calcule comme suit:
- aditioner le temps (’T’) au les mouvement (par 50m) (’M’), la somme se deduit d’une valeur constante (’K’)[choisie aleatoire, par ex. = 100 point] + l’Indice Personel de Glisse (I.P.G.) c’este a dire, la formule:
[100 + IPG ] – [ ’T’ + ’M’] = ...
offre le meilleur resultat, (points BEST).
1/The corect swim-technique means the efficiency of the movements in the water; it can be calculated by this way: add the number of the seconds and the number of the stroke-cicles (by 50m) and this sume will be extracted from the other constant sume provided from adition of the one constant value (K) (100) plus the Index of the personal Sliding (PSI)
!/. *Die korrekte Technik setzt eine effiziente Fortbewegung im Wasser voraus...”Testen der biomechanischen Effizienz beim Schwimmen” (best)
Diese wird wie folgt berechnet: wir addieren die zwei Werte (Zeit und Züge); die Summe wird aus einer Konstante „k” abgezogen ( „k” wird per Zufall ausgewählt = „100”) + persönlicher Gleitindex (pgi).
D.h. – { 100+pgi } – { Zeit + Züge } =....... p.best
2/ Obiectivitatea conceptului si a formulei ‘b.e.s.t.’ rezida din urmatoarea logica: ‘adun doua marimi, (timpul / ’t’ + vaslirile / ’v’) care au sens descrescator, - dupa care, le scad din constanta
2. La logique du BEST et son objectivite:
J’additionne deux valeurs, deux quantites , le temps T. et le mouvement M. (des cicles de bras – pour Libre et pour le Dos 2 bras alternative, pour Brasse et pour Papillon une cicle concomitente, seulmant), les valeur qui ont un sens (desirable...!) decroissants et apres je deduis de la valeur constante (anterieur calcule) [ ’100 + PGI’] et j’obtiens (tres facile et vite / by mental way...) la valeur de la prestation dans l’eau.
2/The objectivity of the ‘best formula’ results from this new exercise of logic: ‘we add two value (time+stroke), this values have their sense descendent (!)…, and, after we substrate this sum from one constant value (accidentally (k) = 100 + ipg points)’.
in this mod we can obtain (very easy, by mental way) the supreme value of the swimming efficiency.
2/ Die Objektivität des Konzeptes und der Formel „b.e.s.t.” baut auf die folgende Logik auf: „ wir addieren zwei Gröβen, (Zeit + Züge), die einen absteigenden Sinn verzeichnen. Diese werden nachher von der Konstante { „100” + „pgi”} abgezogen. Das Ergebnis (einfach + schnell / mental way...) stellt den Wert der Leistung im Wasser dar.
3/“indicele personal de alunecare” (i.p.a. / este ca un kard-annual) ‘L.’ + (k) – (kgr. + Q) ‘L.’ = lungimea maxima a corpului / pluta ‚(k)’= o constantă cu valoare 100 puncte ‘gr.’ = greutatea in kilograme / + ‘q.’ = diametrul/cm. subaxilar in expiratie profunda – the “index of personal gliding “ (i.p.g.)
3. L’indice de la Glisse dans l’eau (IPG) este une valeur constante, comme un card banquare, qui le calcule annuellement:
’L.’ + (encore une ’K’ de 100 points, aleatoire...!) la somme se deduit d’une autre somme resulte par addition de ’Kgr.’ + ’Q.’, c’est a dire:
[ L. + (K) ] – [ Kgr. + Q ] =
la valeur anuelle plus constante de IPG en points....
’L.’ – longuer maximale du corp entierre
(la possision fondamentale de nage - planche de flotation du corp sur le ventre ou sur le dos verrifie sur terrre);
(k) – une ciffre constante, aleatoire, d’une valeur de 100 points;
’Kgr.’ - Kilogrames du corp, sur terre;
’Q.’ – le diametre en cm. de la cage thoracique en expir profonde, et le resultat de cette formule que l’on nomme – Indice Personel de Glisse (IPG) dans l’eau, avec ses point et d’une valeur constante, annuelle.
3/The index personal of sliding (psi) is lake a ‘credit card’ (the validity is minimum one year): with this ipg we can organize the series of the race in perfect ‘faire-play’ (indifferent of the sex or age) the competitors with same or appropriate values will be introduce in the same series …the periodical calcul of this ipg formula is found with regarding to the hydrodynamics principle (reynolds+froude),
so: ‘’from the value of the maximum longer of the body (ventral float position)(L.) / in additions with another accidentally value constant (k=100), we will substrate the sum of the nr. of kgr. (weight) with the Q. (nr. of cm. of the circumference of the upper thorax in deep expiration). ‘L.’+(k) – ( ‘kgr.’ + ‘q.’)
3/ „Der persönliche Gleitindex” (p.g.i./ ist wie eine Kreditkarte, die 1 Jahr gültig ist (kard-annual)). „L” = die maximale Körperlänge / ventral float position; „k” = eine Konstante mit dem Wert von 100 Punkten; „kgr” = das Gewicht in Kilogramm / + „Q” = Durchmesser/cm des oberen Brustkorbabschnittes bei tiefer Ausatmung
4/ aplicabilitatea ‘annual kard-(ului)’(ipg – index of personal gliding ), indiferent de sex si chiar de varsta subiectilor…, este data de faptul ca criteriile alese, pentru folosirea sa ca instrument de departajare / organizare a intrecerilor de inot sportiv , sunt cele induse in selectia naturala:
# cu cat un corp este mai lung (l.),
# cu cat un corp este mai usor, (gr.)
# cu cat un corp este mai ingust (q.)
cu atat mai eficient pluteste, aluneca sau inainteaza !
4. L’application (calculation) annuelle du kard IPG –non peliee du sex, genne, et de l’age du suject (!), sont donnes comme une unique critere pour departager / organiser les eventuellle competitions (des series avec une real ’fraire-play’) de concurs de ’excelence tehnique de nage’ par 50m, car ce sont les criteres induits par la selection naturelle:
- plus que le corp est long .....
- plus que le corp est leger....
- plus que le corp est etroit ....
cet corp peut glisse et avance plus bien, plus efficace !
4/The valability of the index personal of gliding (psi) results from that – all criteria selected to make the series for the challenge was selected from the normal natural selection:
when the longer of the body is big…
when the weight of the body is light...
when the frontal section of the body is small
the float, the gliding and the swimming speed will be more efficiency to advance better with one correct technique !
4/ Die Gültigkeit des „kard-annual” (pgi – persönlicher Gleitindex), unabhängig von Geschlecht oder Alter der Angewiesenen..., ist darauf zurückzuführen: die Kriterien, die ausgewählt wurden, um zu bestimmen, inwiefern die „annual kard” als Instrument zur Unterscheidung von Leistungen oder Veranstaltung von Schwimm-Wettkämpfen verwendet werden kann, gehen auf die natürliche Auswahl zurück:
je länger ein Körper ist (l.),
je leichter ein Körper ist (kgr),
je schmaler ein Körper ist (q.),
desto effizienter wird er schwimmen, gleiten oder sich im Wasser fortbewegen.
** The numbering of rowing cycles can be made by visual inspection or with a mechanical/electronic(?) counter that could avoid the errors (see attach nr.2).
****** Die Zählung der Ruderungsabläufe kann frei (visuell) durchgeführt werden oder mit Hilfe eines mechanischen/elektronischen (?) ‘counter’s, der die Kopfzählung vereinfachen soll und mögliche Fehler vermeiden soll (Varianten).
Bibliografie selectiva:
1/M. Sgrumala, I. Bidoaie –
‘Proiectarea navelor mici, Ed. Tehnica, Buc. 1978, p.17,
(Principiul Reynolds – Froude, bibl.: Saunders, N-York, 1957))
2/M.Olaru –
INOT – manual metodic, Ed. Sport-Turism, 1982, p.184,
3/M.Olaru –
Rev E.F.S. nr 3/1983 p.49 "Testarea eficientei biomecanice la inot'.
4/M.Olaru –
Rev E.F.S. nr. 2/1987, p.27 'Ierarhizarea numerica a prestatiilor inotatorilor'.
5/M.Olaru –
'Să nu ne temen de apă', Ed. Sport-Turism, 1988, p.90, sport-book
6/M.Olaru –
Note de curs-inot, Univ. Ecologica Buc., Ed. Universitara, 1991, p. 123
7/M.Olaru –
Afise editate de FRN & Canada Swimming Natation,1995, color, 4000 ex.
8/E.Hines –
'Fitness Swimming', Human Kinetics, p.27, ('Swimming Golf'), 1995.
9/D. Hannula-
“ Coaching Swimming succesfully’’, p.78 ( Minimum-Nr-.swims),1995
10 / M.Olaru –
Rev.'Stiinta Sportului', ed CCPS, nov 1999, Referat - ‘Un nou concept in pregatirea inotatoriilor'.
11/ M.Olaru –
‚’Despre inot… cu Mircea Olaru’,CD+4 postere, ed. SSE, 2007, 1000 ex.
12/ M. Olaru –
referat la sesiunea de comunicari a Univ. Spiru Haret, Buc, 2008
‚’Testarea eficientei biomecanice la inot’
13. E. Maglisho – ‚
’Stroke Counting Drills’’, from Swimming fastes, Hk Book ,2003
ooo000ooo
Swimming Fastest
Quantity
Ernest W. Maglischo
Copyright 2003 ISBN: 0736031804
ISBN13: 9780736031806
ISBN13: 9780736031806
800pp
Hardback
Hardback
Regular Price: $49.95 (U.S. dollars)
Selecting a new location will change the currency in which products are displayed. To change your location, please select the HK region where you live: U.S.,Canada, U.K., Europe, Australia, New Zealand. Outside these regions, select other.
Excerpts
About the Product
Let one of the world’s greatest swimming coaches teach you how to perfect your competitive strokes!
In Swimming Fastest—a revised and updated version of one of the best books ever written on competitive swimming—author Ernest Maglischo reveals the science behind the training principles that led his teams to 13 NCAA national championships at the Division II level and 19 conference championships.
This book is the definitive reference on stroke technique and training methods for swimming. It shows you how to apply scientific information to the training process so that you can swim stronger and faster. Swimming Fastest addresses not only the how but also the why of training. It’s the one source that you can turn to for reliable information about hydrodynamics and exercise physiology, giving you all the information you need to evaluate present and future concepts of training and stroke mechanics.
Swimming Fastest covers every aspect of competitive swimming. The book is heavily illustrated, with more than 500 illustrations and photos featuring world-class swimmers. Sequences of photos taken from the front, side, and underneath views show you exactly how to perform competitive strokes, starts, and turns.
This book is a source that coaches and athletes will pull down from their shelves again and again for reference. In part I Maglischo masterfully explains the mechanics of competitive swimming. He presents detailed technique analysis of the four primary strokes: freestyle, backstroke, breaststroke, and butterfly. He also explores the roles of stroke rate, stroke length, and drag reduction and reevaluates the role of lift forces and the Bernoulli principle in swimming propulsion. He explains the complex relationship between stroke length and stroke rate and swimming speed, and he reviews recent findings on the physical basis of swimming propulsion and the techniques that swimmers use to apply propulsive force.
Part II explains the physiology behind the most effective training methods and provides detailed sample workouts and training programs for each event. Maglischo provides critical information to help you train more accurately and monitor your training more effectively. He evaluates current training theory, explaining why the anaerobic threshold theory of training needs revision and why muscle fiber types are important to swim training. Maglischo also presents important new studies that define the relationship between endurance and sprint training, and he suggests their implications for training.
Part III addresses topics that pertain specifically to competition and racing. Maglischo shares his insights and recommendations for pre-race tapering, establishing race pace, racing strategies, and post-race routine.
Every swimming coach and serious swimmer will benefit from this book. Swimming Fastest will be the first resource you turn to when you want to trim precious seconds off your best times.
In Swimming Fastest—a revised and updated version of one of the best books ever written on competitive swimming—author Ernest Maglischo reveals the science behind the training principles that led his teams to 13 NCAA national championships at the Division II level and 19 conference championships.
This book is the definitive reference on stroke technique and training methods for swimming. It shows you how to apply scientific information to the training process so that you can swim stronger and faster. Swimming Fastest addresses not only the how but also the why of training. It’s the one source that you can turn to for reliable information about hydrodynamics and exercise physiology, giving you all the information you need to evaluate present and future concepts of training and stroke mechanics.
Swimming Fastest covers every aspect of competitive swimming. The book is heavily illustrated, with more than 500 illustrations and photos featuring world-class swimmers. Sequences of photos taken from the front, side, and underneath views show you exactly how to perform competitive strokes, starts, and turns.
This book is a source that coaches and athletes will pull down from their shelves again and again for reference. In part I Maglischo masterfully explains the mechanics of competitive swimming. He presents detailed technique analysis of the four primary strokes: freestyle, backstroke, breaststroke, and butterfly. He also explores the roles of stroke rate, stroke length, and drag reduction and reevaluates the role of lift forces and the Bernoulli principle in swimming propulsion. He explains the complex relationship between stroke length and stroke rate and swimming speed, and he reviews recent findings on the physical basis of swimming propulsion and the techniques that swimmers use to apply propulsive force.
Part II explains the physiology behind the most effective training methods and provides detailed sample workouts and training programs for each event. Maglischo provides critical information to help you train more accurately and monitor your training more effectively. He evaluates current training theory, explaining why the anaerobic threshold theory of training needs revision and why muscle fiber types are important to swim training. Maglischo also presents important new studies that define the relationship between endurance and sprint training, and he suggests their implications for training.
Part III addresses topics that pertain specifically to competition and racing. Maglischo shares his insights and recommendations for pre-race tapering, establishing race pace, racing strategies, and post-race routine.
Every swimming coach and serious swimmer will benefit from this book. Swimming Fastest will be the first resource you turn to when you want to trim precious seconds off your best times.
About the Author
Ernest W. Maglischo coached swimming for 38 years, working at four universities and two swim clubs. He has won 13 NCAA national championships at the Division II level and 19 conference championships. In 1996 he was honored as the Pacific 10 Conference Swimming Coach of the Year, and he has been named NCAA’s Division II coach of the year an unprecedented eight times. He has also received the highest coaching award, the National Collegiate and Scholastic Swimming Trophy.
Maglischo holds a PhD in exercise physiology from theOhio State University Phoenix , Arizona
Maglischo holds a PhD in exercise physiology from the
Table of Contents
Part I Technique
1 Increasing Propulsion
2 Reducing Resistance
3 Guidelines for Increasing Propulsion and Reducing Resistance
4 Front Crawl Stroke
5 Butterfly
6 Back Crawl Stroke
7 Breaststroke
8 Starts, Turns, and Finishes
Part II Training
9 Physiological Responses to Exercise
10 Energy Metabolism and Swimming Performance
11 Performance Benefits of Training
12 Principles of Training
13 Endurance Training
14 Sprint, Race-Pace, and Recovery Training
15 Training For Different Events
16 Monitoring Training
17 Season Planning
18 Tapering
19 Overtraining
Part III Racing
20 Stroke Rates and Stroke Lengths
21 Pacing and Strategy
22 Warming Up and Swimming Down
1 Increasing Propulsion
2 Reducing Resistance
3 Guidelines for Increasing Propulsion and Reducing Resistance
4 Front Crawl Stroke
5 Butterfly
6 Back Crawl Stroke
7 Breaststroke
8 Starts, Turns, and Finishes
Part II Training
9 Physiological Responses to Exercise
10 Energy Metabolism and Swimming Performance
11 Performance Benefits of Training
12 Principles of Training
13 Endurance Training
14 Sprint, Race-Pace, and Recovery Training
15 Training For Different Events
16 Monitoring Training
17 Season Planning
18 Tapering
19 Overtraining
Part III Racing
20 Stroke Rates and Stroke Lengths
21 Pacing and Strategy
22 Warming Up and Swimming Down
Stroke Counting Drills*
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From Swimming Fastest by Ernest Maglischo
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One of the most common drills for increasing stroke lengths is to count strokes for one pool length and repeat the drill while attempting to cover the distance with fewer strokes. All of this is done at a slow speed. This is a good drill for young and inexperienced age-group swimmers. The efficiency of their strokes and their performances will improve when they attempt to cover each pool length with fewer strokes, regardless of the speed of their swims. Although a drill like the one just described is excellent for inexperienced swimmers, it has limited value once athletes can swim with good coordination and reasonable efficiency. At that point, swimming speeds and stroke rates must be included in drills designed to increase stroke length. Because the relationship between the combination of stroke rate and stroke length that will produce the most efficient swimming velocity will be different for each race distance and for each swimmer, all three elements should be included in drills to improve stroke lengths. Following are some drills that include all three elements. SWOLF This drill is so named because it involves swimming and is scored like golf. The value of the drill is that it allows each swimmer to discover the best way to improve the relationship between stroke length and stroke rate to achieve a particular swimming velocity, whether through increasing stroke length, increasing stroke rate, or using some combination of the two. The drill is performed in the following manner. The athletes swim a particular repeat distance, 25 or 50 yd or m, while counting their strokes. Their times are noted, and the two measures, number of strokes and their time for the swim, are combined for a score. For example, a time of 30.00 for 50 m with a stroke count of 40 would produce a score of 70. Once they have established a base score, swimmers can use any one of several variations of the game to improve the relationship between their stroke rates and stroke lengths. The goal is to reduce the score by (1) swimming faster with fewer strokes, (2) swimming faster with little or no increase in the number of strokes taken, or (3) swimming the same time or nearly so with fewer strokes. If the swimmer in the previous example were to swim 29.00 with the same stroke count, the score would be an improved 69. This swimmer’s stroke rate has undoubtedly increased with little or no loss of stroke length, which accounts for the improved time. Similarly, the same time of 30.00 coupled with a reduced stroke count of 38 would produce an improved score of 68. In that case, the swimmer’s stroke length will have improved and the stroke rate will have decreased with no detrimental effect on swimming speed. The results will be more difficult to evaluate when lower scores result from faster times that are coupled with a greater number of strokes. This is generally a desirable effect because the lower score results from time reductions that are proportionally greater than the amount by which stroke lengths have declined. This effect can certainly be considered beneficial for improving sprint speed. Increases of stroke rates and the reduction of stroke lengths may not be advantageous for longer sprints, middle distance races, and distance events if the perceived effort that produced lower scores is beyond that which swimmers feel they could sustain over their race distance. KICK-INS The kick-in drill works best for increasing stroke length. To perform it, athletes swim a series of 50 or 100 repeats while counting the number of stroke cycles required to complete each repeat. Before starting, each swimmer should be assigned the maximum number of cycles they are permitted to use for the repeat distance in the allotted time. That number should be one or two cycles fewer than they generally need to complete that distance. The goal, then, is to complete the repeats with fewer strokes. If they do not finish the repeat when they have completed their assigned number of stroke cycles, they must kick the remaining distance to the finish. The send-off time for the repeats should be set so it is challenging but manageable if the swimmers can complete the repeats without kicking in. The time goal will motivate swimmers to try to reduce their strokes without sacrificing swimming speed. This drill puts a premium on increasing stroke length and doing so without increasing the energy cost of the swim. STROKE COUNTING AT SPRINT SPEED This drill can help sprinters increase their stroke lengths while swimming at race speed. The drill can be done in a number of ways. With one method, swimmers sprint 25 yd or m at maximum speed while trying to reduce their stroke count. This method puts a premium on swimming fast with a longer stroke length. Another method is to try to swim each repeat faster without increasing the stroke count. This encourages them to increase their stroke rates without shortening their stroke lengths. The distance that swimmers cover with a push-off can become a confounding variable with both drills. Therefore, swimmers should try to keep that distance similar from swim to swim. The influence of the push-off for different distances can be eliminated from this drill by counting only the number of strokes required to get from one set of flags to the next. Still another method for increasing stroke length at sprint speed is for the athletes to swim only a specified number of stroke cycles while trying to cover more distance with each swim. For example, the coach can measure the distance a swimmer can cover with two or three stroke cycles, and then the swimmer can try to increase that distance. This distance should be measured in the middle of the pool to remove the influence of the push-off. * To reprint this excerpt with permission from Human Kinetics Publishers, Inc., please contact the publicity department at 1-800-747-4457 or publicity@hkusa.com. |
Steps in Framing Yearly Training Plans*
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From Swimming Fastest by Ernest Maglischo
|
Regardless of the type of yearly plan preferred, whether it be a two-season plan, a three-season plan, or a yearly plan with mixed macrocycles, taking a few general steps can help determine the length of each season and the placement of macrocycles and mesocycles within those seasons. The steps are listed in the order in which they should be considered:
1. Select the trainable components that should be included during the training year.
2. Determine the number of seasons preferred and the beginning and ending dates for each season. These primary considerations are the dates of major competitions and the ability of swimmers to tolerate large amounts of training without becoming overtrained. A season should extend from the end of the break following one major competition to the end of the next major competition.
Obviously, scheduling fewer major competitions provides more time for training. This kind of schedule offers a decided advantage for swimmers who can handle a large amount of training. These swimmers tend to do best with two-season yearly plans. On the other hand, longer seasons increase the possibility that swimmers who do not tolerate training well will become overtrained. These swimmers often do best with three-season and mixed macrocycle yearly plans.
3. The next step is to determine the type, length, and placement of macrocycles within each season. This task is best done by counting backward. The length of the taper phase should be determined first. Its length will depend on the importance of the competition at the end of a particular season and the length of taper needed by the category of swimmers for which the plan is designed, that is, middle distance and distance swimmers, 100 and 200 sprinters, or 50 and 100 sprinters. The length of specific and race preparation macrocycles should be determined next. The length of each of these phases should be great enough to produce the desired training effects but not so great that they interfere with one another or reduce the general preparation phase to the point where it is largely ineffective. Suggested minimum and maximum lengths are 2 and 8 weeks for the race preparation phase and between 4 and 12 weeks for the specific preparation phase.
The importance of the type of training stressed in each of these season phases must also be considered when selecting the length of that phase. A specific preparation phase of reasonable length is particularly important to the success of middle distance and distance swimmers. An adequate race preparation phase is equally important to 100 and 200 sprinters. The race preparation phase is important to the success of 50 and 100 sprinters, as is the general preparation phase. When necessary, the specific preparation phase can be shortened for sprint swimmers because improving the aerobic capacity of their fast-twitch muscle fibers is not nearly as important to their success as is improving their speed and increasing the rate of oxygen delivery to their muscles. The general preparation phase should make up the time that remains in each season. Except in extreme cases, this phase should not be less than 3 weeks in length. A period of 6 to 8 weeks is recommended for the best development of oxygen delivery. A general preparation phase of adequate length should be included in at least one of the seasons during each training year to develop a solid aerobic base of the circulatory and respiratory adaptations that are important to the delivery of oxygen and energy-containing chemicals to the muscles, as well as the protein substances needed for tissue repair to the muscles. This phase can be shorter during a later season or seasons once athletes have established that base.
4. The training goals for each macrocycle should be established next. All trainable components should be included during each macrocycle; only the degree of emphasis will differ. Therefore, coaches should decide which trainable components to emphasize within a particular training cycle and which to conduct at a maintenance level.
5. Once developed, each season phase, or macrocycle, should be subdivided into mesocycles that contain working and recovery periods. To allow for progression within each macrocycle, each macrocycle should include at least two mesocycles. As mentioned earlier, the length of macrocycles will depend on several factors, some of which may concern competition and many of which may not. The working phase of these mesocycles should be planned for periods when athletes are likely to be relatively free of outside influence so that they can attend training regularly and work conscientiously when they are there. The recovery periods should be scheduled during competitions when good performances are desired and during times when outside influences are likely to interfere with training.
6. The next step is to determine the training volume and training intensity goals for each mesocycle.
7. The next choices that need to be made concern the relative quantity of each type of training that will be conducted in each mesocycle. Those decisions will be determined by the goals for the macrocycle they make up.
8. Once the types and quantities of training have been chosen, a system or systems of progression for each mesocycle must be selected. Training should become progressively more difficult in some way from the beginning of the season to the taper period.
9. The final step in this process is to establish a system of evaluation for each mesocycle and for each macrocycle.
* To reprint this excerpt with permission from Human Kinetics Publishers, Inc., please contact the publicity department at 1-800-747-4457 or publicity@hkusa.com. |
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An email in which
I'm trying to 'answer' Mr Maglisho ...
'' BEST Exam ...!
''
Ref. when
counting loop cycles -
Mister. Maglisho
advocates for a simplistic approach ... it is in the '80s when I debuted in
this new concept.
So I've outgrown
it as an antithesis! His works are written after these years and his last
edition at HK dates back to 2003
it counts to see
how much ('time' and 'number of shipments') ...
but I make this
amount relate to the personal (unique) characteristics of the subjects - that
Personal Slip Index, IPA
so I propose a
mathematical, objective calculation based on biological characteristics that
are very changing from one individual to another and very constant for one and
the same individual.
eg from clip
with MP -
M.Phelps swims 28
sec + 18 hives = 46 points of efficiency
Another swimmer
can swim eg, 30 sec + 16 arms all 46 points of efficiency ..
who's the best
...?
cf. Maglisho -
the answer does not really convince ....
cf my formula
Efficiency can be calculated objectively. Unique personal data function:
so -
[IPA
+ 'k' (100)] - (time + vessels) = ... that is, many points that show the value
of the real effective, at some point, of some swimmer.
Q: IPA / IPL
slice index
Anw - because the
IPA directly reflects the objectivity of the person (calculate - 'Max length in
the stretched cork' minus the sum ('Kg. + Cm.subaxilar') (as the tailor) = ....
(each man may have another value of its sliding capacity / see Reynolds-Froude
/ after Saunders principle, HE Hydrodinamics in ship design, N-York, 1957 ...);
Q: dece K
(100)
Anw.- is a random
random constant that causes the result to be calculated on the positive side of
the scale (+ - infinity), it is introduced to avoid the situation when the
decrease between 'Length in the cork' and the sum (kg + cm. subaxillary) would
lead to negative values (usually this happens to bond, fat, etc.)
so the resulting
value is IPA;
it is a constant
value and undergoes changes at long intervals in years, eg) and we can count on
it as a landmark ...
...............
then IPA will
decrease the amount ('time + vessels') ... so they are closer to the individual
reality of each athlete.
let's say that MP
has the IPA so calculated - [of the maximum length in the cork - 260cm. -
decrease the amount ['Kg- (95) + no. cm. of the subaxillary circumference (115)
'] = 210; 260 minus 210 = 60 + k (100) = 160; 160 minus (time + vessels) 46 =
114 pts.
Another athlete
may have, for example,
('L = 200cm
and the sum (' Kg, + Cm. Subaxilar ') makes 200 so the decrease will give =
Zero .. then this result (Zero) will add' K100 'and I will drop from a 100
-suma ('time + vasliri') means ... to choose all 46 ... = 54, meaning MP is
about twice as efficient as a short and bonded guy who is struggling to score
the same 'time + vessels') ... but it is clear that these non-productive
personal values of performance
Tmpi + Vasliri +
The perfect technique can only be reached on my paper ... in reality the
comparative values between PM and another, mediocre, would be, higher, in
favor of MP
that is why I say
that the four definitions can guide the coach to carefully choose the performer
(see the definitions);
so my more
complicated formula with IPA solves the problem of comparing more types of
swimmers ... often the IPA values can be even and the peer competitors will
be more efficient with (time + vats) but people with absolutely the same IPA
values are quite rare ... so swimming-performance IPA must be as big as value,
ie a body as long, narrow, lightweight - these can make their performance in
water to be effective ... the rest, the short, fat, lati will not equal the
performance, the efficiency of the first
(so Froude has
been teaching us for 200 years ...).
in the future
when many fans of swimming will know that they will never be world champions
... they could learn, starting from a stable IPA (for many years, etc.), how to
calculate their objective efficiency in front of others, at a certain time ...
in the version of
Maglisho - such comparisons are not possible or give inconclusive values.
( by Google translate...)
Un email in care incerc sa ‘raspund’ d.lui Maglisho…
‘’ Examen de BEST ... !’’
Ref. la numararea ciclurilor de vaslire –
dl. Maglisho pledeaza pt o abordare simplista..., este la nivelul anilor ’80 cand eu am debutat in acest nou concept.
Deci - eu l-am depasit macar ca anterioritate ! Lucrarile sale sunt scrise dupa acesti ani iar ultima sa editie la HK dateaza din ..2003
la el conteaza sa vezi cat face suma (‘timpului’ si a ‘nr. de vasliri.’)...
dar eu fac ca aceasta suma sa fie raportata la caracteristici personale (unice) ale subiectilor - acel Index Personal de Alunecare, IPA
deci eu propun un calcul matematic, obiectiv, pe caracteristici biologice care sunt foarte schimbatoare de la un individ la altul si foarte constante pentru unul si acelasi individ.
de ex.: din clipul cu MP –
M.Phelps a inotat 28 sec + 18 visliri = 46 puncte de eficienta
Alt inotator poate inota de ex., 30 sec + 16 brate tot 46 puncte de eficienta ..
care-i mai bun...?
cf. Lui maglisho – raspunsul nu prea convinge....
cf. formulei mele Eficienta se poate calcula obiectiv. Functie de date personale unice:
astfel -
[ IPA+'k'(100) ] - (timp + vasliri) = ... adica puncte multe care arata valoarea adevaratei eficiente, la un moment dat, a unii inotator oarecare.
Q: dece IPA / indicele personal de alunecare
Anw - deoarece IPA reflecta direct obiectiviateta persoanei (calculez – ‘Lungimea max. in culcat pluta intinsa’ minus suma (‘Kg.+Cm.subaxilar’) (ca la croitor) =.... ? (fiecare om poate avea o alta valoare a capacitatii sale de alunecare / vezi principiul Reynolds- Froude / dupa Saunders, H.E. Hydrodinamics in ship design, N-York, 1957.....);
Q: dece K(100)
Anw.- este o constanta aleasa aleator care face ca rezultatul sa fie calculat in partea pozitiva a scalei (+ - infinit), ea este introdusa in calcul pt a evita situatia cand scaderea dintre ‘Lungimea in pluta’ si suma (kg+cm. subaxilar) ar duce la valori negative (de regula asta se intampla la bondoci, grasani etc.)
astfel valoarea rezultata este IPA;
ea este o valoare constanta si sufera schimbari la intervale lungi de timp, in ani , de ex.) si putem conta pe ea ca reper ...
...............
apoi din IPA voi scadea suma (‘timp + vasliri’)..., astfel sunt mai aproape de realitatea individuala a fiecarui sportiv.
sa zicem ca MP are IPA astfel calculat - [ din Lungimea maxima in pluta - 260cm. - scad suma [‘Kg- (95) + nr. cm. a circumferintei subaxilare (115)’] = 210 ; 260 minus 210 = 60 +k(100) = 160; deci 160 minus (timp+vasliri) 46 = 114 pct.
Alt sportiv poate avea, de ex.,
(‘L = 200cm iar suma (‘Kg,+Cm. Subaxilar’) face tot 200 deci scaderea va da = Zero.. atunci acestui rezultat (Zero) i se va aduna ‘K100’ si voi avea de scazut dintr-o 100-suma (‘timp+vasliri’) adica ..., sa alegem tot 46...= 54; inseamna ca MP este de cca. doua ori mai eficient decat un tip scund si bondoc care se chinuie sa scoata acelas scor la (‘timp+vasliri’)... dar este clar ca la aceste valori personale neproductive de performanta
Tmpi+Vasliri+Tehnica perfecta nu pot fi atinse decat pe hartia mea... in realitate valorile comparative intre PM si un altul, mediocru, ar fi, certamente, mai mari in favoarea lui MP
de aia eu spun ca cele 4 definitii pot orienta antrenorul sa aleaga atent pe cel care face performanta (vezi definitiile);
deci formula mea, mai complicata, cu IPA, rezolva problema compararii mai multor tipuri de inotatori... de multe ori valorile IPA pot fi chiar egale si cine concureaza de la egal va fi mai eficient prin ('timp+vasliri') dar oameni cu absolut aceleasi valori IPA se gasesc destul de rar ..., deci la inot-performanta IPA trebuie sa fie cat mai mare ca valoare , adica un corp cat mai lung, ingust, usor la greutate - astia pot face ca prestatia lor in apa sa fie eficienta... restul, cei scunzi, grasi, lati nu vor putea egala performanta, eficienta primilor
(asa ne invata si Froude inca de qcum 200 de ani...).
in viitor cand multi simpatizanti ai inotului vor sti ca, niciodata, nu vor ajunge campioni mondiali... ar putea afla, pornind de la un IPA stabil (pe mai multi ani etc), cum sa-si calculeze eficienta obiectiv in fata altora, la un moment dat ...
in varianta lui Maglisho - asemenea comparatii nu sunt posibile sau dau valori neconcludente.
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Stroke Counter Watch Marketing Suggestions-----------------------------------------------------------
By Mircea Olaru, Romania, Bucharest
The Stroke Counter Watch is something that belongs to you totally and nobody may have the right to say anything… but I will try to say something about the publicity: 1. Under the circumstances of respecting the copyright, use a meaningful explanation of the two biggest people in swimming. Michael Phelps + Bob Bowman I imply that the remark regarding the observation of the Time and Movement (within different training approaches or its periods) it’s very important and has as a result – the obvious improvement of the technique… and this is, perhaps, one of the major requests of the top swimming practice.
2. Also, there should be better if you include points of view from Mr. Emmet Hines, Dick Hanulla and Ernest Maglisho (and maybe other coaches that I don’t know)
3. As from me, I believe that the publicity for this wonderful counter may start even with Suetonius’ aphorism (Festina lente) and with the concept named by me BEST + IPA. Why?
Now I will try to give you some information about this concept, considered by me to be the basis for the understanding of the changing shown up in the last years in swimming and especially, which resolves easily the problem – why and especially, how can we count the movements? It would be a pity that the idea to forward the swimmer to a superior technique shall ignore the implications regarding the competition. You see, in Bob Bowman’s interview, he said that Michael Phelps shall swim with 10 movements less than the number of seconds. People will ask – why 10 and not 11 or 9; Or if one would like to say that the score given by the addition of the seconds with the movements give the mathematical value of the efficiency… some other relations may show up, where the score can be perfectly equal but with different seconds or movements (28 + 18 = 46 or 30 + 16 = again 46). So this is why some misunderstandings may show up; these can not be resolved if my formulation is not accepted (BEST + IPA), because my formulation permits the complete bordering of these relations. If you accept my contribution – the ones who want to make objective evaluations regarding the efficiency of a swimmer must refer to IPA also. This indicator represents the biotype, the swimmer’s personality. Even if a perfect equality comes up when the IPA score is being calculated (though this is hard to happen) this IPA equality will take to the block-start alike swimmers who compete in the most authentic fair play circumstances… and then the BEST score by ever of them shall be the objective of another award, etc. This kind of competitions may show up in the future. They are not against the nowadays ones but they are an alternative of competition for those who have their chance to the Olympic medal, but they love swimming and want to perform it with a correct technique, taken to perfection, to maximal efficiency (Masters) From my point of view, you must know that there are conditions linked to the 21th century technology which make the training 100% to have less unknown parameters… I am talking about other projects I have thought about and which shall come after this first step of our collaboration – the coming back on the market under optimal presentation and price of “Speedo Counter Watch”.[ Please understand that I am working for these subjects for 40 years… I sometimes had to “fight” for them … most of the time I was ignored – but now, when we have all the conditions to make it become reality, I want this concept to be well understood and more useful… this is not a business, it is a something connected to the sports ethic… there is one rhetorical question – why do we practice sports? ]
Prof. Mircea Olaru, 27 04 09
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