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.G.I. - [ Time in sec. / 50m + Number of arm-strokes / 50m ] = ....
the score, in points, of the Biomechanical Efficiency Swimming Test (B.E.S.T.)
------------------------
P.G.I. = the Personal Gliding Index, computed like this
L. - [ Kg.+ Q ]
L. = maximum length of the body in floating position (ventral)
Kg. = weight
Q = circumference of the thorax in max. expiration (under armpits)(like taylor)
---------------
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).
-----------------------------------------------------
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 indicele personal de alunecare (ipa). adica - { 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 l’Indice
Personel de Glisse (I.P.G.) c’este a dire, la formule:
[ 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 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 Persönlicher Gleitindex (pgi).
D.h. – { 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) [ 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 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 {„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-anual) ‘L.’ – (Kgr. + Q) ‘L.’ = lungimea
maxima a corpului / pluta ‚‘gr.’ = greutatea in Kilograme / + ‘q.’ =
diametrul/cm. subaxilar in expiratie profunda (ca al croitor) – 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.’ cette valeur se deduit d’une somme resulte par addition de ’Kgr.’
+ ’Q.’, c’est a dire:
[ L. ] – [ 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);
’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.), 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.’), like taylor....
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; „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)
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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*
|
From Swimming Fastest by Ernest Maglischo (2003)
|
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*
|
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. |
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 ] - (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
Answ - 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.....);
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 ; deci 60 minus (timp+vasliri)
46 = 14 pct.
Timpi+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 aceea 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 acum 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.
=====================================
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”{now, from 2009,we have the POOLMATE/Swimnovate, inovate by fam.Irlam,UK} [ 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
====================================
apendix from 2011...:
Can it be
mathematically calculated, which is the Efficiency of the swimmer?
As a rule,
the performance, the timer, gives the real appreciation of an athlete's worth.
But sports swimming
has become so popular and has so many valences that a beginner's perspective
requires that he swim as fairly and efficiently as possible from the seson to
the secon.
Many coaches use
only the timer and plan different training formulas [volume, intensity,
complexity]; often the effort so assessed is limited to how much fatigue has
been overtaken by the athlete?
But the one who
swims fairly, the technique of the contest process, demonstrates that
performance is not just what the timer shows [how to say] but also what it
looks like 'how did you solve' the confrontation between the demands of the
effort and the personal possibilities sport.
For example. -
Which is more effective between these two athletes: Both swim the same
distance, the same performance but one uses a smaller number of vans than the
other?
Me and many others
will say, logically, that the one who swims with fewer vans is more efficient.
Efficiency Estimates
would only be about counting vessels and so could even make another ranking ...
but Efficiency also depends on the somatic type of the Bottler; so if they both
swim the same way, and even have an equal number of vendors who could be
declared better, more efficient: - who is small and chubby or long and thin?
So the efficiency
inside the 'art of swimming' is a dimension that becomes important and it would
be good for it to be objectively mathematically calculated.
I advocate for a
simple formula that can be mentally calculated at each training and not even at
'effective swimming' races, which will be different from those approved by FINA
- Rules.
The formula after
which the value of a swimmer can be calculated mathematically takes into
account the following data:
1.Time indicated by
the stopwatch over a given distance [usually 50m]
2. The number of
vans used ... and
3.The value of the
Personal Sliding Index [this index is quasi-constant, but different from the
swim to the swimmer]; By taking this constant value into account, we can do
strictly - an objective differentiation of what we mean by Swimming Efficiency.
Here's the formula
"The Biomechanical Efficiency Swimming Test / BEST"> PIG - [Time +
Tempo] = ..... points of Efficiency.
{{PIG is the value
resulting from the sum of the body weight on land, gathered with the number of
centimeters that measures the circus under the axillary of the chest (as the
tailor ...), the amount that will be deducted from the total length of the
swimmer's body stretched to the position floating horizontally-ventral}} for
example: The length is 210cm - [30 + 20] ... = 160 points
** Obs: PIG is very
necessary if mass races were organized with many swimmers, obviously different
like Biotip-somatic and the series could be organized perfectly equal to the
value PIG **
FINAL CONCLUSION:
From practical experience, it was noted that those who manage to swim as fast
as they can, using as few as possible ..., improve the technique (!!!), the
correctness of the swimming movements being the only way to Efficient Swimming
[this concept of Efficiency was generated by the meaning of an ancient aphorism
'slow fetish' ....
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