Reverse periodization: an interesting approach to progress during the winter, by Karoly Spy

This training tool can help the coach direct training towards the most beneficial and effective approach to improving the performance of an endurance athlete. 

This hierarchy of endurance training needs ranks the eight fundamental training practices in order of impact proven by scientific studies.

Let's take a little tour of this hierarchy : 

1. The most important basis of training would be to achieve a high volume of training. For Seiler, the most beneficial approach to improving endurance performance is to do a lot of low-intensity training. So that would mean that the "base period" at low intensity is an important base. ? Yes and no because we must not neglect the HIT work which is the second base of the pyramid.
2. High intensity work is the second base of the pyramid. Indeed, the combination of low and high intensity work can maximize specific metabolic adaptations to improve endurance performance.
3. Managing the weekly training intensity distribution (EID) is considered important. Depending on the approach used, 60 to 80% of your training should be devoted to working at low intensity and 15 to 40% at medium to high intensity. 
4. Training periodization consists of dividing a sports season into several training periods. The effects of this approach would likely be overestimated. There is not just one approach to use (traditional periodization) but several periodization approaches can be just as effective. The most important thing is to reduce the monotony of training for athletes and to prevent injuries as much as possible.
5. Micro-periosation such as the use of a cycle of 3 weeks of training + 1 week of recovery:  ⚠️⚠️ Be careful, this will break a myth! Providing 1 week of recovery every 3 or 4 weeks has only a very modest effect on improving endurance performance. The main thing is to manage the day-to-day training load by monitoring the balance of the autonomic nervous system (ANS) to obtain a positive response to training (progression) and reduce the phases of negative responses ( fatigue, ANS imbalance…).
6. Among the marginal gains we can cite the use of training strategies (training in hypoxia, nutritional manipulation or training in heat) which makes it possible to strengthen the body's adaptation to training stress and improve performance. endurance. 
7. Regular training at a specific race pace improves the performance of the body in order to be as efficient as possible on the target.
8. When training is done well, an athlete's fitness level does not change dramatically in the last 2 weeks before a goal. On the other hand, too high a training load before a major goal can have a negative impact on performance. Sharpening is therefore the art of slightly modifying training in terms of volume and intensity to place the athlete in the best physiological conditions that will allow him to improve his performance by 1 to 3% for a target. target.