Theory and Methodology of Training 5 edition, my view

Theory and Methodology of Training 5 edition

By, Tudor Bompa

G. Gregory Haff

My view, by Fred Koch, P-SCE, International Director, Tudor Bompa Institute

I was speaking with one of my students the other day and he told me he was going to buy Tudor’s latest edition of Theory and Methodology of Training 5 edition, by Tudor Bompa and Greg Haff, PhD. We use Periodization Training for Sports 2^nd edition for the certification classes so he was excited about actually having a copy of the original textbook Tudor became famous for.  Around the same time I saw on facebook that one of the TBI Directors was suggesting the same TMOT to his students.

I was outraged. Theory and Methodology of Training 5 edition is not and I repeat is not the book that Tudor Bompa, Phd wrote that changed the worlds outlook on training. What it is a co-authors version of what he thinks the book should be in today’s world. What I feel it was his chance to get his name into press on the back of Tudor Bompa, obviously one the eras top, if not the top authority on periodization. Why I have waited this long to write this review is beyond me.

G. Gregory Haff was asked by Human Kinetics to do the 5^th edition of TMOT one of the best selling books on Periodization ever written. What he did was write what he thought the book should say, changed much of the book to his opinions,  and took out much of Tudor’s most important  theories.  So in my opinion he took one of the best books ever written on training and completely turned it into something that is not Theory and Methodology of Training by Tudor Bompa.

When the book first came out my first impression was, “what is this all about?” he was so different than all the other TMOT. Being an ex-police officer, as well as the International Director of TBI I had to look into this. I have never claimed to be a rocket scientist on the science of training nor a top writer. Actually,I always had good teachers and editors and since I was always hands on with my athletes none of them really cared about big words and fancy expressions.

What I came to find out was all during the period of the writing of the 5^th edition, Tudor was ill, had retired and was involved in personal issues, thus Haff’s involvement. It gets worst.

What caught my attention right from the start with the 5^th edition was  Haffs constant  references and examples  to Olympic lifts. After knowing Tudor for over 20 years I was shocked with all these references because Tudor was never a  big proponent of Olympic lifting for sports. Here is a link to “Power Cleans Vs Power Training by Tudor Bompa,PhD” an article Tudor wrote on this subject.

Well, why so many references then. Turns out Dr. Haff is an ex-power lifter and has studied it extensively. Point mad.  My advice, put it in your own book and don’t use Tudor to get your stuff published.

To move on we come to the phases of strength training that Tudor is so known for.  Haff completely takes Anatomical Adpatation phase  out of the book and names it as a bodybuilding phase, which even though the reps fall in that range that was not the point of Tudor’ theories.

My question here is how well does Haff really understand Tudors theories.

Which brings me to the biggest and to me the most outrageous travesty of all . To Tudor, the conversion to Muscle endurance was one of the main phases of his theories. As anyone who has read Tudors books this is taking the strength gained in the maximum strength phase and converting it to Muscle Endurance, which simply is using lighter weights for many reps sometimes from 60-100 reps per set.

Haff completely took this section out of the book. Taking conversion to Muscle Endurance out of Tudor Bompa’s , Theory and Methodology of Training is beyond words.

So in my attempt to try and get both sides of the story about the ME phase being taken out. I had communication with Haff.  He explained that the current research does not back up Tudor’s ME.  Well, trying to be neutral I asked him if he or any of his athletes have done a ME phase. No, was his answer. Then the next obvious question was “do you know anyone that has done a ME phase?” No again was the answer.

Well as the fire burned in me I had to ask one last question.

Dr. Haff, how much face to face time did you spend with Tudor during the re-writing of “his” textbook.

NONE, he answered. You , the reader can draw your own conclusions.

The last Theory and Methodology of Training written by Tudor is the 4^th Edition.

 

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Check thi on out. I just posted an app for the I phone with all the videos of exercises from my articles and blogs. The Android version should be up in a day or two. Check it out on i tunes.

Navy Seals Fitness Guide

I just found a copy of the manual I was involvd in some years ago that people had requested.

Check out the complete manual here

Review: Muscle, Smoke and Mirrors, Volume 2

Muscle Smoke and Mirrors, Volume 2

By Randy Roach

Having been in the Bodybuilding enthusiast for over 40 years, as Gym owner in the US , A writer for Ironman Bodybuilding Magazine, currently a gym owner in Norway and International Director of Tudor Bompa Institute a Worldwide certification organization, I have one thing that I have always wondered about. That being the real, behind the scenes history of bodybuilding, the nutrition industry, strength training in sport and of course how the fitness industry really started and grew in the US.

I wonder about these things because I was around during the days when the fitness industry started, when Arnold became the star he is today. What was it really like is the question? For me it is what is the question, for many of the people who are involved in the industry today I find they have no idea of what the history was and how the industry they so love and spend time with started. Sure we all take it for granted Arnold was this “God” from the day he first picked up a barbell, but was he?

I see for example in Norway, where the fitness industry is 10 years behind the US, women still think they will get big muscles if they touch a weight, no professional team has a strength coach, parent of 14 year olds think their children will get deformed if they lift weights. The same history is repeating itself as in the US.

Thus my praise of the latest book by Randy Roach, Muscle Smoke and Mirrors, Volume 2 is a must read for anyone who works in the fitness industry or has any desire to really know what went on in the old days when Arnold was just a young guy, how he got into steroids and how much they took back then. It I an inside look at the growth of the industry from not only the business of making money but the politics that went along with the creation of the industry we all have dedicated our lives too or much of our interest to.

As for me, I feel this book is so significant in the development of trainers today it will be on the “Must Read”list for anyone taking the TBI certification course in the future

“For without understanding where we came from how can we learn to see where we are going.”

Fred Koch, P-SCE

International Director, Tudor Bompa Institute

www.fredkoch.com

The Purpose of Periodization of Strength in Sport Training: The Conversion to Specific Strength

Note from Fred: Carlo, is the Technial director for TBI as you all know. But more than that he is probably the smartest practical sports trainer I have ever met using Tudor's techniques adapted for the modern days. His new book on Sports Traiing will be out soon. You can follow him on his facebook page. All you need to do is use the translator.

By Carlo Buzzichelli, TBI-Master of Periodization Science, Technical Director Tudor Bompa Institute 

The Purpose of Periodization of Strength in Sport Training: The Conversion to Specific Strength. 

The subject of planning training is probably, in relation to its importance, the most misunderstood topic among the professionals that gravitate to the world of sports training.

In recent years, the contribution of various authors has allowed the wide spread sharing of advanced methods of strength training and the identification of the strength & conditioning coach with the specialist in this type of training (strength coach). This went to further detriment to the attention on planning training and in favor of concentrating on the methods of strength training. Strength training methods, important as they are, still have to be used in the perspective of proper timing in the annual plan; in order to be functional to the improvement of athletic performance. The periodization of strength is just one of the elements constituting the periodization of training and, therefore, the strength training methods that are used within it do not possess much relevance in and of themselves. Their significance lies in their possible sequence which allows for increased athletic performance in concert with the improvements of other biomotor abilities (speed, endurance).

Periodization can be examined in the context of two important aspects of training: 1. Periodization divides the annual training plan into smaller training phases making it easier to plan and manage the training program and ensure that peak performance occurs at the main competition. Periodization structures the training phases to target biomotor abilities, which allows the athlete to develop the highest levels of speed, strength, power, agility, and endurance possible1.

More precisely, Periodization of Strength refers to how said biomotor ability is developed and integrated into an annual training plan. The term integration indicates the consideration, during the actual planning, of the dynamics in which the training of each of the biomotor abilities affects the training of the others; as well as the systemic organic and functional adaptations considered as the response to a summation of stimuli. In some sports, during the preparatory period, it has been traditionally pursued to develop multiple aspects of the physical preparation- such as aerobic capacity, maximal strength, strength endurance, acceleration, and specific endurance. Each of these biomotor qualities involve morpho-functional and psychological adaptations that can sometimes be in contrast with each other. For instance, the adaptations stimulated by training for maximal strength, both in the skeletal muscle structure and the nervous system, are limited by the metabolic and neural cost of endurance training. It is therefore indicated to determine the contribution of the two elements of the preparation of the athlete in relation to his event in order to prioritize the development of the two biomotor abilities (i.e., simply stated, we cannot develop the endurance of a basketball player as we would a marathon runner, that is, with the same means, methods, and load). Furthermore, the development of a single biomotor ability must take into account, in the case of a sequential approach, the most rational sequence of training means and methods, in relation to its qualities that we aim to develop (e.g. anatomical adaptation - > maximal strength -> power -> power-endurance).

The periodization of strength is, therefore, a fundamental concept of training methodology.

During the year, the goals of strength training, and their consistent methods, vary depending on the characteristics of sport, the athlete and the competition calendar; but the ultimate goal is the maximization of specific strength.

It often happens that the concept of functional strength is confused with that of specific strength. The term "functional strength" is fairly recent. Can we think that the Olympics and World Championships have been won and world records set, without having worked on specific strength, or not having done so in an optimal manner, until the year 2000? In fact, specific strength and functional strength are not synonymous. Training the specific strength for sport means to replicate the specific modality of force expression of the event, both neural and metabolic, using exercises that mimic the action of the kinetic chains that take part in in the specific motor skill (including specific ROM and force vector), with particular emphasis on the prime movers, without disturbing the motor patterns required for the sport’s technique. The term functional strength, however, instead of referring to the physiological and biomechanical parameters of the specific event or motor skill, is more commonly considered as indicating the manner in which strength is trained in terms of training means; particularly free weights or cables, unilateral, possibly standing and multiplanar (an exception to this definition is represented by propedeutic exercises and some core stability exercises). In other words, to talk about specific strength training, the biomechanical and physiological parameters of the event, in particular, are the essential starting point; while "functional training" is simply defined by the use of exercises with the above listed characteristics. To state that it is methodologically wrong is obvious, but it is also true that the best "functionalist" apply the concept of periodization of strength to their planning; as well as taking into account not only the biomechanics in the selection of exercises, but also the physiology for the choice of the load parameters; yet preferring certain exercises and methods. At this point we should, however, ask ourselves to what extent certain functional training methodics are appropriate to reach the levels of maximal strength development needed in certain power sports.

We can distinguish two main types of sport in relation to the final objective of the strength training: 1) those sports that require the development of power (a synonym for speed-strength, or starting strength and explosive strength in the force-time curve³), i.e. the ability to apply force as quickly as possible, such as the jumps, throws and sprints in athletics, most team sports, and all those sports in which power has a strong influence on performance, 2) those that require the development of muscular endurance, the ability to apply less force but for a longer time, as in most of the events in swimming, rowing, kayaking, triathlon , cross-country skiing, middle and long distance running and so on.

In the periodization of strength, typically, the first macrocycle is dedicated to Anatomical Adaptation. During this period we have a progressive increase of loads that prepares the connective tissues (ligaments, tendons, muscles) to the following intensified work that occurs during the maximum strength macrocycles; whose main objective is to improve the intramuscular coordination (synchronization, recruitment and rate coding). In planning this next phase we must consider that “what is intensification for a sport is accumulation for another. For example, when synchronized swimmers work in the range of 6-8RM, they are doing intensification; for weight lifters this range represents an accumulation”⁴. The objective of this phase of maximal strength is not, therefore, the increase of maximal strength to the highest possible level, but rather the development of an optimal level of maximal strength specific to the sport and whose achievement process can efficiently be integrated within the global plan of training. For this reason it makes little sense to do a period of development of maximal strength with low reps and intensities higher than 80% of 1 RM or insert multiple macrocycles dedicated to maximal strength for those athletes whose sports require muscular endurance of long duration.

The next phase is the so-called conversion. As previously indicated, this is a fundamental phase of the periodization of strength, whose objective is the "conversion", in fact, of the maximal strength gains, resulting from the earlier stage, into a specific combination of qualities of strength, be it power, power endurance or muscular endurance (short, medium or long). For this reason the loading parameters used in the conversion stage should reflect the characteristics of the sport coached, particularly in terms of the relationship between strength and the dominant energy system:

Event Duration and Strength Conversion (Specific Strength)
Event Duration	Event Intensity	Main Energy Systems	Specific Strength
Less than 10”	Maximum	ATP-PC	Power
Up to  30”	From High to Maximum	Anaerobic Glycolysis	Power Endurance
From 30” to 2’	Moderately High	Anaerobic / Aerobic Glycolysis	Muscle Endurance – Short
From 2’ to 10’	From Low to Moderately High	Aerobic Glycolysis	Muscle Endurance – Medium
More than 10’	From Low to Moderately High	Aerobic Glycolysis/Fat Oxidation	Muscle Endurance – Long

What do we need to do, then, to determine the specific strength of a sport and plan the periodization of strength in the Annual Plan?

 Determine, through scientific literature, the contribution of each energy system to the event (at the exact same competitive level of the athlete or team you are going to do the planning for);

1. Derive the quality or qualities of strength that are specific to the event, among maximal strength, power, power endurance, muscle endurance short, medium or long. The entire periodization of strength will have the increase of this/these quality/qualities as the ultimate goal. Also, keep in mind that the morpho-functional adaptations to training of the endurance type of strengths, of a more metabolic nature, require a longer period of exposure to the stimuli compared to the neural adaptations, and this directly affects the length of the conversion phase, and the time remaining for the other phases, as the plan designing process works backwards from the end point.

1. Evaluate the appropriate duration for Anatomical Adaptation period in accordance with the characteristics of the athlete and the time available for such an introductory phase.
2. Assess whether or not to implement a period devoted to hypertrophy, in agreement with the characteristics of the athlete and the sporting event.
3. Analyze the sport movements in order to determine exercises and loading parameters:
   • Planes on which the movements take place (sagittal, frontal, transverse)
   • Force expressed at various joint angles within the sport specific range of motion (i.e. the zone that must be most affected by the development of the specific strength)
   • Muscle groups producing the movements (aka prime movers, that also must be most affected by the development of the specific strength)
   • Muscle actions (concentric, eccentric, isometric)
4. Choose the methods to be used in each macrocycle and the progression of training means.
5. Analyze the training tradition of the sport you are going to do the planning for. Over the years coaches have found solutions that combine merely practical troubleshooting with the ideas of scientific research. Equipped with the latest knowledge and your practical experience, you can find, using traditional training modalities, the ideal starting point to overcome such tradition.
6. Determine the actual degree of training of the athlete. For what concerns the testing of maximal strength, the 1RM test is advisable to be performed only by athletes with some strength training experience and only after macrocycles that implied some exposure to loads equal or greater than 80% of 1RM. This is especially true for beginners. Furthermore, you should also test the muscle strength balance around the joints that you consider most important for the sport with submaximal weights (3-8RM), as well as test for the sport specific strength at the beginning of the year, to monitor its progression and get information on the dynamics of adaptation to your training programs.

¹ Tudor O. Bompa & Haff Gregory G., Periodization. Theory and Methodology of Training, 5th Edition, Human Kinetics, 2009, pg. 126.

2 "exercises performed on various equipment such as balls, ABS pipes with foam and proprioceptive platforms, designed to create an environment more difficult to increase participation by small and deep stabilizing muscles, Charles Staley, Muscle Logic, cit. in Michael Boyle, Advances in Functional Training, OTP, Aptos, 2010, pg. 22.
³ Yuri Verkhoshanskij, Fundamentals of Special Strength-Training in Sport, Sportivny Press, Livonia, 1986, pg. 61.

⁴ Charles Poliquin, Theory 1 Manual, PPC, 2004, pg. I-10.

Some notes on the author. 

Carlo Buzzichelli is a professional strength & conditioning coach and personal trainer from Italy. He has lived and worked in the U.S., and was chosen by Prof. Tudor Bompa as the Technical Director of the Tudor Bompa Institute - International. Over the past eight years the teams he S&C coached have won 10 championships; as a coach in individual sports he participated in the Commonwealth Games and the T&F World Championships, while his athletes have won three medals at national championships and one gold and one silver at international championships. Furthermore, Carlo regularly lectures for Italian sport federations and in various Sport Universities in Cuba. This article is partly based on the book "Periodization. Planning and Programming of Training Methodology" to be published. Carlo can be contacted by email at: cb@tbi-i.com ; this same email can be used to add the Tudor Bompa Institute - Italy to your Facebook list of contacts.