Coaching experts Jim Kiltyand Liam Hennessycontinue to examine the importance of peaking at the right time

LAST WEEK we spoke about the importance of keeping records of training and practice. Knowing the time spent in training (volume) and the intensity of effort for each session, it is now possible to determine the training load for all training completed.

This is done simply by multiplying the volume (minutes spent in training and practice) by the intensity recorded (averaged for the team). The table (right) outlines a comprehensive yet easily-recorded workload profile of volume, intensity and workload for fitness training, skill and team practice and match loads in a single week. Note the total workload for each section (practice, fitness and competition) and then the overall workload for the week is provided.

We previously noted tapering was an excellent way of ensuring your team, or indeed athletes, were ready to perform to their optimum. Research has convincingly shown that tapers when applied will result in higher levels of fitness. Also players and athletes are fresh and most importantly not fatigued. They are now ready to express their skills where and when it matters.

What to do with this information: By reducing the volume of work by approximately 50 per cent in the week leading up to an important game the coach can ensure the players are well recovered from the previous weeks’ work. This will ensure players are fresh and fit going into the all-important game.

Below we present a record of the training and practice (the work) completed by a hypothetical team as they prepare for an important game on the week beginning the fourth of the month (week 12 on the table below). Note the times shown are from a team that had built up to this over several weeks previously.

How does this information help the coach? The value and benefit of such records are immeasurable. Note the reduction from week 10 through 11 and in the final week for all practice and fitness training workload. Training sessions dropped from two sessions of 60 minutes long in week 10 to two sessions of only 40 minutes and 30 minutes long in the key match week.

What can be done in 30 minutes some coaches ask? The key point is this is tapering in action. There is a reduction of one fitness training session in week 12 as well. In the week of the big game the practice sessions are shorter and sharper. The one at the beginning of the week is intense but short. The session later in the week is light and short. One short fitness session is completed and the intensity is medium.

Note that the reduction in workload from week 11 to week 12 is from 1,020 to 530 units of work. This is a 48 per cent reduction in workload. This reduced volume through tapering will result in players being fresh and recovered from the previous week’s work and ready to perform. Be brave, try it out. It works!

These notes are contributed by Dr Liam Hennessy and Jim Kilty of Setanta College, the Institute of Strength and Conditioning Studies – www.setantacollege.com