Science of Sports Training: How to Plan and Control Training for Peak Performance

by Thomas Kurz

The purpose of athletic training is to achieve the highest possible sports result (for a given individual). Training is efficient if this result is achieved with a minimal expenditure of time and energy. In accordance with the above statements, Science of Sports Training tells the reader how to achieve maximal results with minimum of effort. The book describes optimal sequence of types of efforts (exercises) in a workout, in a weekly cycle of workouts and in longer periods, and explains physiological basis for these arrangements. It covers all effective methods of developing any physical ability, skill or mental ability and it tells how and when to change the training loads, how to make training plans for any period of time (single workout, week, month, year, several years). You will learn, during a day and during a workout, when the best time is for technical, speed, strength, endurance, or flexibility exercises; when during a week should you do a given type of a workout; when and how much should you work on any ability or skill during an annual training plan. The examples, illustrating the principles of training and the methods of controlling it, are taken from sports with which most people are familiar (track and field, swimming, boxing, wrestling, gymnastics, and ball games). Furthermore, these examples are presented in such a way as to make it easy to apply the conclusions to any other sport. For example, the indicators of boxer's good or bad form described in this book apply equally to taekwon-do fighters or kick-boxers. The methods of controlling the training process described in this book do not require complicated equipment or technicians to make this information applicable in training.

Genres: Sports, Fitness, Nonfiction

Paperback

First published August 1, 1991

Reviews

[Alan Couzens · Rating 5 out of 5]

A very good practical text for coaches that combines the "whys" of exercise physiology & the "hows" of training prescription in a very practical, very 'real', very Eastern European way. No fluff or nonsense or excessive theory in this one. A very "hard science" text. But, at the same time, the author does a really fine job of paying equal attention to the hard science of proper training *and* the softer science of proper recovery. Overall, great foundational reading on the subject of training planning for coaches of any sport.

[Olivier Goetgeluck · Rating 5 out of 5]

"Training is efficient if the highest sports result is achieved with the least expense of time and energy."

Proper sequence of practicing new skills:
1. strive for accuracy of movements
2. strive for accuracy with speed
3. strive for fast performance of accurate movements in suddenly occurring situations
=> similar to Ido Portal's "Isolation > Integration > Improvisation"-concept

"Athletes of international caliber need less time to relax a muscle than to contract it."

"Relaxing facial muscles leads to overall relaxation."

"If we don't learn things, we forget how to learn new things."

"What is repeated more times or with greater effort will leave a deeper trace in the memory!"

"Stretching is most effective when carried out daily, two or more times a day."

"Early morning dynamic stretching is best done before breakfast and consists of a few sets of arm swings and leg raises to the front rear and sides. The stretching is done before breakfast because after the meal blood flow in the muscles is diminished, which decreases flexibility, and because doing high leg raises with a full stomach is not good for digestion. [...] The athlete should not get tired during morning stretching. The purpose of this stretching is to RESET THE NERVOUS REGULATION OF THE LENGTH OF THE MUSCLES FOR THE REST OF THE DAY."

On isometric stretching:
"Tensing and holding the isometric tension of the stretched muscles at their maximal stretch increases the strength of the muscles in this position."

"Isometric stretching is the fastest stretching method, but sufficient time for recovery should be allowed."