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Written by SuperHuman
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Thursday, 03 July 2008 |
Tapering or peaking is a training technique of systematically decreasing training load to boost peak fitness and performance. Fitness reflects training stresses and genetic ability.
Athletes interested in maximum performance should train hard to boost
strength, power, speed, endurance and muscle size (depending on the
sport). They will experience a rapid increase in performance if they
cut down on training volume for several weeks before a competition.
This process is called peaking or tapering. Jacob and Gabriele Wilson
described a practical approach to tapering. Tapering is tricky:
reducing the workout intensity and volume too soon decreases fitness,
while working too hard close to competition compromises recovery and
peak performance. They concluded that a two-week taper that gradually
reduces the training volume by 50 percent to 75 percent, without
changing the training intensity or frequency, is best for maximizing
performance during the target competition. In other words, do short,
high-intensity training sessions beginning two weeks before
competitions or games. Cut down on volume, but not intensity. (Strength
Conditioning Journal, 30: 10-17, 2008)
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