Taper,how to do it correctly?

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1

Hello everyone,I´ve read some threads wich treat taper but I still haven´t learned the correct way to apply this principle.

I would like to explain my SPP planning for the next weeks…

Weekly plan
Mon-max. speed+weights+plyos
Tues-tempo+ab work with medball+flexibility (some static stretches maintained for 30 to 60 seconds each one)
Wed-speed endurance+weights(maybe +some plyos)
Thur-rest (I use to work 24 hours non stop)
Fry-rest (if feel strong I try to move here the saturday training session)
Sat-accels+weights+plyos
Sun-tempo+ab work with medball+flexibility

Then repeating again for the next week…

Well the question is that I will maintain this schedule of training during 8 weeks,then the following 2 weeks (the 2 weeks previous to the first of my five meets) I´ve planned to cut down the work at the track and the weight room (assuming that I´ll achieve the maximal gains on strength at the last week of the 8 weeks period) perorming only 2 track and weight sessions per week in a maintenance manner,trying to arrive fresh to the competition.

Then my problems appears :frowning: …
-After my first meet what should I do?recovery period till next meet? or keeping the same maintenance work wich I apply the 2 weeks previous to the fist meet?

-That 2 weeks period of reduced work at track and gym would be considered as a “taper”?

I´ve read in some thread that taper is applied inmeddiatelly before the main competition , but for me (an amateur athlete) there is no one main competition I just want to run the 5 meets the best way I can…

-then should I choose one of the 5 meets (the first i.e.) as the main competition?

-Wich are the differences between the taper and the recovery period between 2 meets?

Well I hope you could help me cause my brain is going to explode :smiley: (maybe too much caffeine???) thanks in advance :slight_smile:

2

You should pick the meet where you want to be at your peak and perhaps use the others as tune-up meets.
Then it will be easier for you to decide when and how to train/taper.

3

Anymore answers?Please a need a bit of help!!!

Thanks Watusi :slight_smile: ,but could you extend your questions a little more please?

4

For fun, I’d have your final meet of the 5 as your major competition and perform a short taper for that.

The other 4 meets can be considered special endurance training sessions. If you can run a 100 and 200m that would be good or if you are only competing in one race go to the other side of the track and perform another special endurance run from 80-150m about 30-40min after your race.

Then have a day off, then a day of tempo and then back into normal sessions until the next meet.

During the competition phase (i assume 5 weeks) maintain the weights in the gym. 2-4 sets of 2 and adjust volume on the track to what you feel you can handle and race each week.

Before the final meet look at doing a “stimulus session” as described in the CFTS and then taper for the final 5-7 days again as desribed in the 10 day taper section of the CFTS. A taper usually assumes you are going to have some time off after the final meet of the meet so you can’t taper for every competition or the effects will appear less pronounced.

Hopefully, all going to plan you should achieve a SB/PB at your final competition. I’ve managed a 70% hit ratio with my athletes using this simple system.

Good luck.

TC

5

Then we can consider the taper like a part of spp? :confused: