Summer Tapering
Tapering the training schedule—especially load and volume—is one of my biggest challenges. After all, I have been doing this forever, but I still work on tapering as hard as any other training program component. I have a built-in fear that we’ll back off too soon, that I might have left too many gains on the table, or that we are not ready. I want to get a head start on the thought process for tapering.
Key Principles for Tapering:
- Training Principles: Tapering should consider workout volume, load, intensity, duration, and frequency. These five elements are crucial and must be balanced.
1. Volume
- Definition: The total amount of work being done (reps, steps, sets, distances run, etc.).
- Examples:
- Running 10 x 110 yards = 1110 yards.
- Bench pressing 5x5 = 25 reps (though this also involves load).
2. Load
- Concept: Our training program operates on three activities: lift, run, or jump. All training involves stress on the body that must be regulated.
- Importance: Understand that gains plateau without variation (cycling or tapering).
How to Implement Tapering:
- Reduction Strategy: Work down to 80% or less of volume and load. The body retains memory unless you stop for a long period.
- Example: If you lift 100 pounds for 8 reps, reduce to 80-85 pounds. The muscle still generates force, maintaining previous gains.
- Cumulative Stress: Reduced load sessions still engage the entire body, with gains continuing in the background.
Example: Bench Press
- Standard Workout: 5x5 with a 200 lb. max = 5 @ 160, 170, 175, 170, 165.
- Unloading Example: 5 @ 150, 160, 170, 160, 160 (volume decreases but load pyramids).
- Alternative Unloading: 3x5 @ 150, 165, 155 (focuses on avoiding overload and maintaining balance).
Benefits of Load Reduction:
- Volume Calculation: First 5x5 example = 4200 pounds, second = 4000 pounds.
- Incremental Reduction: Small reductions (e.g., 200 pounds) significantly benefit the body.
- Weight Room Philosophy: "5 lbs. means nothing, 10 lbs. is close, 15 lbs. is perfect."
Observations:
- Initial Resistance: New athletes may object to reductions but benefit in the long run.
- Diminishing Returns: Smaller adjustments lead to better overall performance.
Conclusion
- Coach’s Insight: Every athlete is different. It’s up to the coach to observe and adjust accordingly.
- Adaptation: This approach can be applied to all training elements.
