An article by the Norwegian sports physiologist Stephen Seiler “The theory of training cross-country skiers. Norwegian school”, available in English on his personal web page, describes the whole training system, according to which, with some variations, skiers train in Scandinavia and other countries, in particular, in the USA. This system, like any other, does not claim to be the only correct one, but the information presented in the article can help you take a fresh look at the preparation process and, possibly, make adjustments to your training program.

Using technical jargon from theoretical physics, I want to introduce the "Unified Field Theory" to those who are going to train in cross-country skiing. Unified - because it is a mixture of my own sports experience, knowledge of physiology, translations of Norwegian sports literature, and numerous conversations with a national coach here in Norway, whose opinion I value and trust. Field - because I will try to speak in words that are understandable and applicable in the "field" conditions natural for the skier, and not just in the laboratory. Unfortunately, many sports scientists are unable to think beyond the lab and the 8-day work week. Theory is also suitable, because otherwise, the information presented here would imply the existence of a scientific justification for all the complexities of the physiological and training adaptations of the body.

I must also emphasize that this scheme (theory) does not stipulate a period of preparation, it is based on a long development elite athletes. This is an important detail. Much of the research based on untrained or moderately trained people does not apply to the elite. However, despite the fact that this material is built from the experience of training elite athletes, the basic principles will still be useful to us.

BIG PICTURE
Below is a training intensity chart that many of you have probably seen before. This is the table used by skiers and coaches in Norway. I attached an additional column to it, describing the concentration of lactate depending on the intensity. These values ​​are taken from several sources, including research conducted in Germany on elite rowers. I think that rowing and cross-country skiing are very similar, as both of these sports use all four limbs at the same time.

Heart rate is measured immediately after acceleration in interval training, or at the top of the climb in other forms of training

To explain what High Intensity Threshold and Low Intensity Threshold are, I will have to digress a bit on the subject of blood lactate and exercise intensity. The concept of the basal lactate threshold (or anaerobic threshold, as it is also called) is a very useful tool, but still very simplistic. It is generally accepted that the lactate threshold is the intensity of exercise at which working muscles become "anaerobic" and lactic acid begins to be produced. This is an erroneous notion, although the idea continues to exist in popular literature as it is easy enough to understand.
In fact, the essence is this. Even during rest, our body produces lactic acid in small amounts. The concentration remains low because the lactic acid formed in one place can be absorbed and used by another tissue. At a low exercise intensity, there is no increase in the concentration of lactate in the blood, or these values ​​are very small. On the contrary, sometimes we notice a slight decrease in concentration compared to the initial values, which simply depends on what the athlete ate.
If we increase the intensity a little, we will notice an increase in the concentration of lactate to a new stable level. We have crossed the Low Intensity Threshold (LIT). At this intensity, lactic acid does not get out of control. Along with the intensity, the rate of lactate removal increases, so its concentration remains at a constant level. The highest concentration of lactate that can be maintained during 30 minutes of intense work is called the Maximum Constant Lactate Level or MCL. This concentration in different types sports are different. It is higher in sports such as speed skating and cycling (4-6 mmol), where a relatively small amount of muscle mass, and lower in rowing and skiing (3-4 mmol), where much more muscle. Naturally, there are differences between athletes.
The intensity at which this level is reached varies with training.
If the intensity has risen above the load MPLC, then we have crossed the High Intensity Threshold (HIT). At this intensity, the concentration of lactic acid will continue to rise until it becomes so high that it starts to slow down muscle contractions and cause fatigue. The rate of accumulation of lactate will depend on how much higher the intensity is and how effectively the body is freed from lactate. There is a lot of evidence that the best athletes in endurance sports have high speed elimination of lactate. They are able to process lactic acid much faster than ordinary people.
So, PVI is the intensity at which increased formation and accumulation of lactate begins. Between PNI and PVI, we work in the gap where the increased production of lactate is balanced by a higher rate of its removal from non-working muscles, the heart (a lactic acid lover), the liver, etc. PVI is a line beyond which fatigue is just a matter of time!

MAIN INGREDIENTS
Here are the basic principles of the Norwegian system with explanations and comments along the way:
1. Build your training program around weekly high intensity training/intervals!
Cross-country skiing is won by athletes with VERY high maximal aerobic capacity. These abilities require both genetic data and hard training. An athlete should build their training program around TWO hard/interval sessions per week. Usually, the emphasis is on long intervals ranging from 3-8 minutes. The rule of "two hard workouts per week" applies throughout the development of an athlete from junior level to international. As an example, below are data on the number of interval sessions per week, during the competition period, of the three elite skiers in Norway when they were juniors (18-19 years old).
Vegard Ulvang: 1.9 interval workouts per week (including competitions)
Anders Eide: 1.6 » »
Anita Moen: 1.9 » »
All three had a total volume during this in-competition period averaging 8.5 hours (significantly lower volume than what they did in the prep period). Interval/heavy training is part of a training program that begins in August and ends in April along with the competitive season. Only in May, June and July, high-intensity work is practically not used. So when people ask me “when should I start doing intervals?” I usually answer “two months ago”. Heavy training acceleration at high physiological intensity is an integral part of the training program throughout almost the entire season. International medalists Marit Mikkelplas and Kristen Skiedal, who have been competing internationally for 10 years or more, still do two interval sessions a week.
So, the number of high-intensity workouts per week does not increase with the growth of results. However, with the growth of overall endurance, which the skier trains for years, gradually increasing the annual volume, the quality of these trainings improves. This is a fundamental principle in the training of cross-country skiers. Volumetric low-intensity work lays the foundation for interval training. One workout complements another. At the elite level, both are essential to success.
Interval training has a major stressful effect on the cardiovascular system. We believe they are essential for growth/maintenance of maximum oxygen uptake. These workouts work on the lactate and buffer systems, which are more demanding during competition. High-intensity training is NOT the best method for stimulating changes in muscle - increasing the density of capillaries and mitochondria. Through high-intensity training, muscle adaptations are achieved relatively quickly, but with an inadequate amount of such work, you can lose even more.

2. Do the rest of the training volume at LOW (below PVI) intensity
The volume of this work varies and can be quite large, depending on what stage of development the skier is at. For elite athletes who gain 25 hours per week, training time can reach 4-5 hours. Extra long remote training extremely necessary, but they should not reduce the quality of interval training. If something needs to be reduced, then it should be the amount of low-intensity work, not the amount or quality of interval work. The appropriate Norwegian word here is overskudd or overkill. It is essential that the athlete feel physiologically fit and physically rested before performing hard, high-quality workouts. Low-intensity training is very important because it builds the foundation of muscular endurance, which in turn will allow the cardiovascular and lactate systems to "spin to the max" during interval acceleration without overstretching the athlete's recovery capabilities.
The “more is better” philosophy comes from considerations and practices 10-15 years ago, when training volume was seen as a key element.
The major adaptations achieved by high volume work at low-to-moderate intensity occur at the muscular level. The density of mitochondria and the network of capillaries increases, the number of enzymes involved in the metabolism of fat increases. It appears to take years for these adaptations to fully materialize. It is important to pay attention to some points here. First, despite the fact that the best juniors have VO2 max values ​​like top-class skiers, juniors have never won an international competition. Training volume, which increases over the years, seems to play an important role, even after VO2 max reaches its limits. Secondly, in recent years there has been a tendency towards an increase in the average age of the winners. Juniors who aspire to compete at the international level will have to achieve good results much longer.
The principle of gradual loading
The overall training volume increases gradually year after year. Below are the recommended annual training volumes. These numbers are taken from materials provided by former coach Norwegian men's team by Erik Røste.

Annual training volume by age:


It must be taken into account that this progression is based on the long-term development of the athlete. An athlete who started training later should not immediately take on large loads, just because he is older! If the workouts are divided in percentage terms into heavy and “light”, then about 15-20% are heavy and 75-80% are “light” or “uniform”. Coach Röste also points out that there are so-called hidden intensive trainings - the terrain of the track can be very rugged or slightly rugged, and this must be taken into account.

3. Avoid the "middle of the table"
This should not be taken too dogmatically. Sometimes, the intensity rises during a uniform load due to the ruggedness of the terrain, or when chasing a "hare"! Even professional skiers say that sometimes it's good to pick up the pace a little during long runs. However, the basic principle remains the same:
"Training too hard on the 'easy' days, soon you'll be training too light on the 'hard' days!"
Okay, after reading this far, you might have two questions:
“If interval training is so important, why not do more?”
And
“Why not do more low-intensity long-term workouts at higher intensity, or in other words, what's wrong with such an enjoyable medium-intensity work? What about the statement “Who does not work does not win?”
I think the answer to these questions requires not only knowledge of muscle and heart physiology, but also an understanding of the entire athlete as a whole. It so happened that many people made the mistake of thinking about training one-sidedly. My point is that they only thought of training as a means of stimulating positive physiological changes, and therefore an increase in performance. This quickly led to the mindset - "the more intensity, the better", or in other words, "the more intervals, the better." In the lab, numerous sports scientists have conducted short-term studies on untrained subjects and have found that those who exercise at a higher intensity improve performance over a longer period of time. a short time. I have done this myself on rats, having them do interval training five times a week. It is clear that the intensity of the decisive factor in the impact on the body. BUT, over-indulgence in intensity very often leads to big problems when we try to replace it with the long-term gradual development of an elite athlete.
Training should be viewed from two angles. On the one hand, training is like an inductor positive change. On the other hand, training is like stress, which destroys cells, changes brain chemistry, and disrupts hormonal levels, in general, leads to negative consequences.
The answer to both questions, “why not do more interval training?” and “why is there so much low-intensity work?” I think is understandable - “How not to make it worse!” If we try to do heavy interval training (read: high lactate buildup over a long period of time) very often, we will either break down completely or start doing most of the interval training at inappropriate intensity. Something breaks in the head or in the body, but the result is the same. If we try to shift the intensity to long workouts, they will become overly stressful and limit muscle glycogen stores so much that we end up having to make them shorter.
One of the best ways to get overtrained is to make very small variations in training intensity (“training monotony” according to Dr. Carl Foster, who has done research on skaters and cyclists). Ultimately, athletes can only adequately handle high loads if they don't allow all of their workouts to constantly "slide down" towards medium intensity.

Is this training scheme only used in cross country skiing?
I would say both YES and NO at the same time. Generally speaking, I would say no. This training philosophy is generally consistent with research in rowing, cycling and running (although probably less so with running when compared to Kenyan training). It is very similar to the model that exists today in international rowing. Although, some might argue that the high volume of low-intensity work is especially noticeable in rowing and cross-country skiing. If so, then I believe that these sports are unique in their kind. They require the simultaneous work of all four limbs. The cardiovascular system a person is not adapted to maintain the energy needs for the work of all four limbs. We just don't have as big a heart as a draft dog or a racehorse. Therefore, when the hands are involved in work, for any initial absolute load, the sympathetic stress load is higher. This may mean that large amounts of low-intensity work - The best way train the upper and lower limbs at the same time, avoiding overtraining. Another way is to isolate the shoulder girdle more often during training. More on this in another article.

The result of the "UNITED FIELD THEORY" of ski training.
1. Build weekly plan around 2 high intensity workouts.
2. Increase the overall training volume with a predominance of low-intensity work at an intensity of no more than 70-75% of the maximum heart rate.
3. Try to avoid situations in which each of your workouts is performed at the same average intensity.

This article is intended for amateur skiers of the 1st, 2nd years of training. For beginner veterans who decide to start running, or trying to get back into the ranks. This is an attempt on my part to help figure out how to start training, where to start, and help answer the question: what to do anyway, what training tools are better to use in order to return to the same level that was at the exit from the children's sports school . And what to do for complete beginners who would also like to ski in the winter as easily and naturally as others do, and not get up to “breathe” on every slightest rise.

This article will not describe complex training theories with scientific terms that only a senior medical student can understand, nor is this article intended for advanced athletes who have been exercising for more than a year, regularly participating in competitions and winning prizes. Here the very basics of training methodology will be described, the result of which will be an acceptable level of training for an amateur athlete. So, let's begin.

1. The basics of the physiology of an athlete training in cross-country skiing.

The most important quality that prevails in cross-country skiing is endurance. Endurance is developed by volumetric long-term work at a low heart rate of 120-130 beats per minute. This is a calm, uniform long work for 1.5-2 hours, without excessive muscle tension and without shortness of breath. When we run, ride a bike or ski for a long time and slowly, various physiological processes take place in our heart and muscles, leading to changes in these same muscles. The heart is also a muscle. And all these changes are aimed at adapting the organism, at adapting it to this long physical work. First of all, the heart increases in volume, it stretches, grows in the literal sense, becomes larger! Over the years of training in cyclic sports such as: skiing, cycling, distance running, the heart can increase two or even three times compared to the heart of an ordinary person! This in turn leads to a slower heart rate. If an ordinary person has a pulse at rest of about 60-70 beats per minute, then a trained endurance athlete's heart beats much less frequently, only 40-50 beats per minute. The famous cyclist, the winner of many major competitions, Miguel Indurain, had a heart rate at rest, when he was at the peak of his form, dropped to 26 beats per minute! And when working in the rise, the pulse also becomes less frequent. For example, in an untrained beginner, the pulse in the rise goes off scale for 180-190 beats against 140-150 beats for a trained athlete.

Considerable changes occur directly in the muscles. Working muscles become stronger and more enduring, new vessels and capillaries sprout in them, bringing oxygen with blood. Muscles become able to work tirelessly for many hours of training.

Regular ventilation of the lungs also leads to their increase, which makes it possible to capture more air when inhaling.

This is how the work of the heart, muscles and the whole organism as a whole is economized.

A significant role in cross-country skiing is played by such a quality as strength endurance. This is the ability to push strongly, both with the feet and with the hands, for a long time. And this component of training also needs to be given enough attention.

2. From endurance to speed.

To begin with, it should be clear to yourself that there are a great many paths to the goal. You can use radically different training methods and come to the same seconds. As the saying goes: “Whatever you do, it’s better to do at least something!” Some do endless intervals, running a huge number of segments per workout. Others don't make it out of the gym, becoming more like bodybuilders than runners or skiers.

The classical training scheme implies first the development of endurance, and only then an increase in speed. At the initial stage of preparation, it is important to lay the foundation, you should not strive for a high pace. Long, sustained workouts at low speed are what is required at the very beginning. The fact is that general endurance develops exclusively at low pulses of 120-130 beats per minute. “SLOW” means running 10 km on easy terrain in about 1 hour. No need to pay attention to grandfathers, girls and other "dummies" running past. Let them run at their own pace and you run at yours. You can check your heart rate using the simplest heart rate monitor. Or simply by counting the pulse by placing a hand on the heart or wrist. You need to count the number of beats in 6 seconds, and multiplying them by 10, get the pulse per minute.

Means of training that can be used at the first stage of preparation (and these are four months: May, June, July, August): uniform running, running with step imitation in climbs with sticks, a bicycle. From July, you can add a special training tool: replace the bike with rollerskis.

Thus, having developed a sufficient level of general endurance over the summer months, having laid a certain “base”, having sufficiently stretched the heart, in the fall you can move on to faster training. Work is added on sections, accelerations on rollers, jumping imitation in climbs. The whole scheme of summer training, therefore, is in a short phrase: from endurance to speed.

3. Workouts.

Now let's move on to the training scheme itself. Since most of the readers of this article are working or studying people, and they can only train in the evenings and on weekends, the following training scheme can be proposed.

In April, as a rule, after the snow cover melts and at the end of the season, the so-called transitional period begins for skiers. Athletes actively, and who rest passively. During this period, you can and should have a good rest, recover after a long and tiring competitive season. Many go south, to overseas countries, to sunbathe and swim in the sea. Someone goes to the pool Gym or just take long walks on fresh air, for active recovery and unloading of the nervous system. Do not run or do any other cyclic exercise during this period. Two or three weeks of such a rest is enough. We start training in May.

MAY and JUNE:

Tue 1.5 – 2h cross.
Wed 1.5 – 2h cycling, OFP.

Fri 1.5 – 2h cross.
Sat 1.5 – 2h cycling, OFP.
Sun 2h cross with step imitation uphill.

Older skiers, as a rule, assess their readiness more adequately than young and healthy skiers, so they can more easily dose loads for themselves. If you feel that your health is not enough, that you are not pulling, then instead of 2 hours you can do 1.5 hours, instead of 1.5 hours - 1 hour, etc ... THE GIVEN NUMBERS ARE NOT DOGMA! Adjust the volume according to your needs.

The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all aspects of the skier's preparation.

On Monday you need make a full day recreation. On Thursday you can swim in the pool or in the river (if possible) and go to the bathhouse. This will give unloading and active recovery for the legs from stress. Thus, in May and June you will train 8-10 hours a week. Cross-country racers should run on lightly rugged terrain, as evenly as possible, without accelerating into climbs. We turn the bike mainly on the plain, both in the forest and on the highway. Sunday long cross with sticks. This means we run a regular cross-country, but we walk all the climbs, actively pushing with our hands with sticks, imitating a ski alternating two-step move. Try to diversify your training locations as much as possible, change tracks as often as possible, take daily small hikes to unknown places, enjoy training. Mileage is absolutely not important to you, it is important to run or drive planned 1.5–2 hours.

OFP - general physical training. When moving in winter on skis, the muscles of the upper shoulder girdle. And in recent years, due to the fashion for overcoming classic marathons exclusively on the hands, the importance of training these muscles has greatly increased. What muscles should be developed and trained as a cross-country skier? These are, first of all: back muscles, arm muscles (triceps) and abdominal muscles. It is these muscles that are involved in the process of pushing with the hands, both in classical and in free moves. There are many exercises for the back, arms and abs. These are various pull-ups on the bar, push-ups from the bars and push-ups from the ground, pulling the knees to the chest while hanging on the bar on the press, etc. It is also useful to use various simulators and devices that imitate ski pushes with your hands. All exercises are performed with own weight, in 5-6 sets of 10-15 reps. With growth strength endurance muscles, closer to winter, you can use additional weights, in the form of pancakes weighing 5-10 kg, suspended from the belt. Important note. We do not strive to increase muscle size (although a small increase is inevitable), we strive to increase strength endurance. Pumping these muscles 2 times a week for 30 minutes will be enough at the initial stage of preparation.

We increase from July total time training and introduce special work - we replace the bike with rollers:

JULY and AUGUST:

Tue 1.5 – 2h cross.
Wed 2h rollerballs, OFP.

Fri 1.5 – 2h cross.
Sat 2h roller skates, OFP.
Sun 2.5h cross with step imitation uphill.

In P n. and on Thu. - weekend.

We continue to run cross-country with low intensity - slowly. At this stage, you should start using roller skis in your training. Alternate workouts with classic and free style. We ride evenly, with low intensity, trying to catch the technique of movement forgotten since the winter. Sometimes we ride without sticks, sometimes only “on our hands”. To increase the load, "slow" training rollers should be used. "Fast" racing rollerskis are good for competitions and for practicing speed, which is not provided for at this stage of training. We continue to do the imitation in the rises in the Sunday long cross with a step. OFP is carried out according to the previous scheme.

At the end of spring and summer, from September, we begin to intensify the training process. In four months, a good base of general endurance was laid, many kilometers and hours of training were run and run, the heart increased in volume, the muscles sprouted with additional capillaries, now you can work on power and speed.

Since September, we have been increasing the total training time slightly, bringing it up to 12-13 hours a week.

SEPTEMBER and OCTOBER:

Tue 2h cross.
Wed 2h roller skates with accelerations.
Thu 2h bike, OFP.
Fri 2h cross.
Sat 2h roller skates with accelerations, OFP.
Sun 2h cross with jump imitation uphill.

In P n. - day off.

Cross-countries on Tuesday and Friday we run on the terrain, using large and medium lifts, but without strong acidification of the leg muscles.

During rollerskating, periodically (every 10-12 minutes) accelerate by 20-40 seconds., powerfully pushing off with legs and arms. Here, the main thing is not to “part”, but to concentrate on the power of repulsions.

During the Sunday cross-country, we do a jump imitation in the ascents. But you need to jump no more than 1 minute. If the rise is very long, then you need to start it using step imitation, and finish it with a jump.

Step imitation performed by S. Nikolaeva and P. Sedov:

Jumping imitation performed by N. Kryukov:
http://www.youtube.com/watch?v=kaw0WBbHssU

Jump imitation performed by Norwegians:
http://www.youtube.com/watch?feature=player_embedded&v=_-rRldLHKNc

Practicing a stepless move on a simulator performed by O. Svärd:
http://www.youtube.com/watch?feature=player_embedded&v=HycGGqrnzlM

Strength work of the Russian men's team:
http://www.youtube.com/watch?v=x0bqFcGDq90

Roller skiing by D. Cologny and P. Nortuga
http://www.youtube.com/watch?v=sGioZvV2joA

In November, before the snow falls, we continue to train according to the program of the last two months: September-October. Immediately after the first snow falls, it is necessary to get on skis. As a rule, this happens in late November, early December. Thus, until about the new year, there is a whole month to properly “roll into” the competitive season. We reduce the amount of running to one or two times a week. A light jog of about an hour on Monday will be enough for an active recovery after a week of skiing in the competition season. In general, I would recommend everyone not to forget about jogging once a week throughout the winter. This will help the nervous system to relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch back to running training. In the meantime, during the period of “rolling in”, we are actively skiing, rebuilding the body for another job, remembering the technique of skiing. At this stage, do not rush, DO NOT RIDE TOO FAST! The main goal of “rolling in” is to catch the push and develop a stable roll on one leg, both in classic and in skating. Closer to the new year, having rolled 200-300 km on skis, you can add short accelerations of 30-40 seconds to your workouts, both on the plain and in climbs. So, slowly, you will come to the competition period.

The competitive season usually lasts three months from January to March. There are many competitions, skiers start, as a rule, every weekend. These are short races of 5, 10, 15 km, and long marathons of 50 km. But, it is advisable to choose a couple of the most responsible, most important starts for you, and prepare for them, considering other races as preparatory. Because it’s possible, of course, to give everything 100% every weekend, but this will inevitably lead to a decline in physical form, and at the most crucial moment you may not feel enough strength for the best performance of the season.

The training scheme during this period is as follows:

On Monday, after the competition, you need to unload, run cross-country.
On Tuesday and Wednesday, we quietly roll back 1.5 - 2 hours on a low pulse, focusing our attention on the technique of movement.
On Thursday, after a warm-up, we do accelerations: 8-10 segments of 1-2 minutes. We work on both power and frequency of movements.
On Friday we calmly roll back 1.5 - 2 hours.
On Saturday, we perform a pre-competition warm-up, this is 30-40 minutes of calm skating with a couple of short accelerations.
Sunday is the start.

This scheme can be easily followed throughout the winter.

Some remarks.

Despite the fact that skis are quite power view sports, already by February, the muscles, not receiving the usual strength work, begin to weaken. Therefore, in order to maintain good muscle tone, it is necessary to carry out the usual exercise once or twice a week. strength work on horizontal bars and bars. Do 5-6 sets of 12-15 pull-ups on the bar and 5-6 sets of 20-30 push-ups. Do not forget about flexibility and stretching exercises. After each workout, it is recommended to stretch well for 5-10 minutes. When it happens that there are no competitions at all on the weekend, then you can do high-speed work on long stretches instead of starting. After warming up, we run 6-8 segments of 1-2 km. This will support competitive muscle tone and help maintain a high emotional level.

Now we need to say a few words about nutrition. The nutrition of athletes in cyclic sports is very important. With food, it is necessary to receive a sufficient amount of proteins, carbohydrates, fats, vitamins and trace elements for successful management, as training process and competitive activity. The nutrition of a cross-country skier consists of 60-70% of complex carbohydrates. These are a wide variety of cereals, bread, potatoes, pasta. Carbohydrates are the energy on which we train and run competitions. A sufficient amount of carbohydrates in food will prevent wasting and muscle reduction under the influence of long hours of cyclic training. But don't forget about protein either. These are meat, fish, eggs, cottage cheese. Protein is necessary both for building muscles and for the normal functioning of the whole organism as a whole. Vegetables and fruits can be consumed in unlimited quantities. They will give the body the necessary vitamins and minerals. In winter, as well as in spring, you can additionally drink multivitamins from a pharmacy, since natural vitamins are no longer enough, and the competitive season requires an increased intake of them into the body.

Training and competition lead to a large loss of water in the body, so you need to drink plenty of fluids. If you are going to run a marathon on the weekend, then you need to load up on carbohydrates during the week, starting on Wednesday. The more you can fill your muscles and liver with glycogen, the longer you will maintain a high speed on the marathon. You need to eat fractionally - this means more often and in small portions, for quick absorption of food and to maintain high level energy throughout the day.

Thus, we have considered the main provisions of the training process of beginner amateur cross-country skiers. And in conclusion, I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competition. Go in for sports, friends!

Evgeny GORYACHEV, April 2013

In building the training process of cross-country skiers in the annual training cycle, it is of great importance to arrange it according to the time of using the means, methods and parameters of the training load. seasonality skiing influences the division of the annual cycle into separate periods, stages, mesocycles with certain tasks of their construction.

Mesocycle - part (stage) of the training process lasting from 3 to 6-8 weeks. Depending on the tasks, mesocycles are planned based on a combination of different microcycles. During the training, the main task is realized - to ensure the preparation of the skier for the stages of the annual cycle.

The combination of microcycles in mesocycles depends on the stages of long-term training of skiers.

However, the main influence on the periodization of sports training of cross-country skiers is exerted by the state of sports performance (Yu.F. Kuramshin, 2006). Phases of different performance (" sportswear”) are characterized by their acquisition, preservation and temporary loss. In accordance with the phase development of the sports form, the annual training cycle has three periods: preparatory, during which it ensures the formation of the sports form; competitive period, during which the conditions for maintaining the sports form and realizing the acquired opportunities in sports achievements; transitional period during which leisure and maintain fitness at a certain level (N.A. Demko, 2010).

The division of the annual cycle into separate stages and periods is more used in the preparation of ski racers of mass categories. In the preparation of athletes of higher qualification, mesocycles are used, which reflect specific tasks on much shorter time parameters of the training process. This makes it possible to use a higher concentration of training loads in individual training sessions, days, micro- and mesocycles, to adopt a method of not wave-like, but stepwise increasing loads, to use the individual characteristics of athletes more rationally, to conduct training camps and other inter-training and inter-competitive activities that provide a higher growth of sportsmanship.

The training process in cross-country skiing is characterized by a pronounced cyclicity. In the form of cycles, the entire training system is built from elementary microcycles to large stages of a long-term training. Cycles vary in duration: microcycles from 2-3 to 10-14 days; mesocycles from 3 to 6-8 weeks; macrocycles from 1 to 2 years.

The simultaneous development of speed-strength qualities and endurance in skiers in the training mesocycle leads to an improvement speed-strength qualities and increase the electrical activity of the leg muscles during exercise. Such training also contributes to more economical work when performing special tests. Improvements in neuromuscular health and efficiency in skiing occur without a decrease in maximum aerobic power, although endurance training has been reduced by about 27%. (V.I. Mikhalev, V.A. Aikin, N.S. Zagursky, 2011).

At the same time, the cycles differ in structure, in relation to the days allotted for work and rest. In addition, the cycles are classified according to the direction, the content and magnitude of the training load and its effect on the body of cross-country skiers.

According to experts A.I. Semeykina, A.N. Stepnova, N.L. Starshinina (2007) most quickly restore the functional capabilities of athletes after speed-oriented training, as well as after training that improves coordination and speed-strength qualities, and improves technique. The use of large-volume training loads of different directions, following one after another, deepens the fatigue of the athlete's functional systems, oriented to the load of the last direction. For example, when after a lesson aimed at increasing speed capabilities, an exercise is carried out that helps increase endurance during aerobic work, there is a significant inhibition of endurance, and the level of speed capabilities does not decrease.

As a means of speed-strength training in the early stages sports improvement most often use non-specific exercises (exercises from general physical training): various jumping exercises, exercises on simulators and with devices, etc. Most effective form conducting classes by such means is a circular training. In it, at separate “stations”, the muscles that perform the main work when the skier moves along the distance are “worked out”. As a result of the studies (A.I. Semeykin, A.N. Stepnov, N.L. Starshinina (2007) it was proved that the local impact on certain muscle groups by speed-strength exercises allows without a significant impact on the autonomic system of the skier (cardiovascular and respiratory) to significantly increase the level of sports preparedness.

Speed-strength work by non-specific means is mainly used before performing the load in special exercises. In the future, at the 2nd and 3rd stages of the preparatory period, for the development (and maintenance) of the level of speed-strength fitness of the skier-racer, they begin to use special exercises: jumping and stepping imitation, ski rollers, and with snow falling - skiing. (V.V. Ermakova, L.F. Kobzeva, A.V. Gursky, 2011).

At present, a significant factor influencing the development of the speed-strength qualities of skiers has become the introduction to the program international competitions 1.5 km sprint distance with elimination, shorter distances (10 km + 10 km for men and 5 km + 5 km for women) with classic and skating(“Duathlon”) and holding competitions from a general start (“Masstart”). These innovations are related to the further popularization of skiing among the population of various countries in Europe, Africa, Asia and South America, played a big role in correcting the training methods of cross-country skiers. At the same time, leading firms continued to improve the quality sports equipment, paraffins and the development of special accelerators (solid, liquid, aerosol), etc.

In our time, it is necessary to keep in mind the wider use of special means of training in the summer and autumn seasons (roller skis and movement on skis, on glaciers), which has led to a shortening of the “break-in period” and further intensification of the training process of qualified ski racers increasing the volume of speed-strength work.

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Plan

Introduction

1. Features of the methodology for the development of speed in athletes

1.1 Features of the development of speed, in the process of training athletes

1.2 Features of the methodology for the development of speed and age characteristics

1.3 Characteristics of the means of OFP and SFP at the preparatory stage of preparation for young cross-country skiers

2. Methods and organization of the study

3. Methodological aspects of the development of the speed of ski racers 13-14 years old in the educational process in the preparatory period

3.1 The study of the speed preparedness of ski racers aged 13-14 on preliminary stage at the beginning of the study

Conclusion

Literature

Introduction

Relevance. At present, the characteristic modern sports is its significant rejuvenation and the steady growth of sports achievements.

Dedicating yourself research work, at first glance it seems that modern science left no problems unresolved. At the same time, practice, no matter how perfect it is, is always characterized by the desire to achieve results faster and with less effort and money. That is, to improve the quality, productivity and efficiency of social labor.

In this regard, a problematic situation arises related to the need to create new methods, technologies, production methods, and training. Up to a certain point, the needs of practice to create new ways of solving the problems facing it are satisfied at the expense of existing scientific knowledge. However, sooner or later this knowledge is not enough to solve the problem of the situation, there is a need to expand the theoretical potential, the need to create a new scientific base, put forward new ideas, concepts, scientific theories. However, the continuous growth of results requires the search for new forms, means, methods of working with young athletes. Purposeful long-term training and education of high-class athletes is a complex process, the success of which is determined by a number of factors. One of these factors is the development of speed and detection of more effective ways, means, methods by which it is possible to achieve the highest result in a minimum period of time.

To date, it is relevant to identify the relationship between the growth of individual qualities against the background of a positive transfer in the development of one quality to others.

This topic was chosen and developed not by chance, since the significance of the ability of which is characterized as speed and coordination of movements is fundamentally important in skiing, namely, without the development of speed and without improving the coordination of movements, in our opinion, it is impossible not only to achieve any results in sports, but it is generally excluded for those involved to remain in this area of ​​sports activity or creativity. We believe that speed is a fundamental quality for the sport we are talking about in this work. Movement coordination is the fundamental principle, the foundation of any physical activity associated not only with ski training but also for the general life of a person. And having a certain baggage of initial knowledge regarding these types of abilities, we must take into account the individual characteristics of each child, since the predisposition and potential ability will be completely different. In this sense, we must provide for a strictly individual approach in the choice of methods and methods of influence for the development of the qualities we need (speed, speed, endurance and coordination of movement). We understand that the quality, defined as speed, is specific and contains the directions of a certain range of influence, therefore, even if we apply the traditional method, we will definitely achieve results, which cannot be said about coordination movements, since this quality, the ability of a person is associated with the general laws of its internal development, originally incorporated in its general life activity and subject to laws independent of external physical influence. In this sense, our task is to put the human body in conditions unconventional and atypical for its everyday physical activity, i.e. the task of the coach is to invent a universal set of specific exercises of a specific direction, capable of developing movement coordination among those involved and putting this quality on a fundamentally new level.

A universal set of exercises that a coach uses in his work should have an impact not only to improve the coordination of movements, but also to maintain and develop the basic physical qualities of the trainees, namely strength, speed, endurance, etc. athlete skier training

The training of young cross-country skiers is one of the main tasks of training sports reserve, raising the prestige of skiing in the country. The issues of training young cross-country skiers are currently one of the most relevant in the construction of sports training. And on how rationally the issues of training will be resolved in young age, the process of initial formation technical excellence, the level of development of special physical qualities largely depends on the further growth of sports and technical results.

In skiing, associated with long-term cyclic work, highly developed qualities of general and special endurance, or, in scientific terms, the level of development of the aerobic and anaerobic capabilities of the athlete's body, are of decisive importance for achieving sports results. With insufficient development of physical qualities (endurance, speed, quickness, etc.), a high level of general and special training of young skiers is unthinkable. In recent years, a number of information sources have been devoted to the development of physical qualities in cyclic sports. Much attention is paid to the development of speed in novice ski racers aged 13-14, since this age is considered the most favorable for starting skiing.

The purpose of this study was to determine the level and its dynamics of various forms of manifestation of speed in cross-country skiers aged 13-14 during the preparatory period, as well as to develop means for developing various speed abilities and experimental confirmation of the effectiveness of their use during training.

Research objectives:

To study the scientific and methodological literature and establish the main factors that determine the speed of young skiers.

Research modern trends methods of training special speed in different sports.

Give a rationale for the use of means and methods for developing speed during the training process of skiers - racers aged 13-14 at the preparatory stage.

Hypothesis: we assumed that the study of age-related features of the development of physical qualities in young cross-country skiers aged 13-14 will allow us to develop more rational approaches to the development of speed (speed) by correct selection means and methods of training, which will increase the effectiveness of the training process in the preparation of cross-country skiers aged 14-14.

Object of study- educational and training process of ski racers aged 13-14 in the preparatory period.

Subject of study- the process of development of one of the main physical qualities in skiers-racers aged 13-14 - speed in the preparatory period.

Subject of study: young cross-country skiers 13-14 years old.

Practical significance: the results of the work can be used both in the training process and in the classroom physical culture in ski training.

1 . ABOUTfeatures of the methodology for the development of speed in athletes

1 .1 Peculiarities of development of speed in the process of training athletes

One of the most important physical qualities is speed - the ability of a person to perform a motor action in the minimum period of time for given conditions.

Speed ​​is a complex motor quality and the main forms of its manifestation are:

Motor reaction time;

The time of the fastest execution of a single movement;

Time to complete the movement with the maximum frequency;

Time to complete a holistic motor act

V.S. Farfel, V.M. Zatsiorsky, M.A. A year old, another form of manifestation of speed is distinguished - a rapid onset of movement ("sharpness"). All forms of manifestation of speed are specific and not interconnected, therefore many authors offer a definition of "speed qualities".

V.N. Platonov understands speed abilities as a complex of functional properties that ensure the performance of motor actions in the shortest possible time. He distinguishes between elementary and complex forms of manifestation of speed abilities. Elementary forms are:

Time of simple and complex motor reactions;

The speed of performing an individual movement with little external resistance;

Movement frequency.

These forms of manifestation of speed in various combinations and in combination with other motor qualities and technical skills provide a complex manifestation of speed abilities in complex motor acts.

Complex forms of speed include:

The ability to achieve a high level of remote speed;

Ability to quickly pick up speed at the start;

Perform high-speed movements, high-speed maneuvers, turns, sweeps, throws, jumps, strikes, etc.

B.A. Ashmarin understands by speed the unity of the manifestation of the central and peripheral nervous structures of the human motor apparatus, which allow moving the body and its individual links in the shortest possible time.

The ability to high speed movements performed in the absence of significant external resistance and not requiring large energy costs Yu.V. Verkhoshansky calls speed. N.L. Reshetnyakov, Yu.L. Kislitsin believe that the speed of human movements is manifested in the ability to perform them in the shortest possible time.

In accordance with modern concepts, speed is understood as a specific motor ability a person to emergency motor reactions and high speed of movements performed in the absence of significant external resistance, complex coordination of muscle work, and not requiring large energy costs. The physical mechanism of the manifestation of speed associated, first of all, with the speed characteristics of nervous processes, is presented as a multifunctional property of the central nervous system and the peripheral neuromuscular apparatus. E. Zakharov, A. Karasev, A. Safonov.

They distinguish several forms of manifestation of speed:

1. The speed of simple and complex motor reactions.

2. The speed of a single movement.

3. The speed of a complex (multi-joint) movement associated with a change in the position of the body in space or with switching from one action to another.

4. Frequency of unloaded movements.

For the purposeful development of the speed of a simple motor reaction, the most effective is the repeated, dissected and sensory method.

Repeat method. It consists in the fastest re-execution of the trained movements on a signal. The duration of such exercises should not exceed 4-5 seconds. It is recommended to perform 3-6 repetitions of trained exercises in 2-3 series.

Broken method. It can be reduced to analytical training under facilitated conditions of reaction speed and speed of subsequent movements.

touch method. It is based on a close relationship between the speed of reaction and the ability to distinguish between micro-intervals of time. This method is aimed at developing the ability to distinguish time intervals of the order of tenths and even hundredths of a second. Training according to this method is divided into three stages.

At the first stage, the motor task is performed with maximum speed. After each attempt, the leader reports the time of the exercise.

At the second stage, the execution of the initial motor task is repeated, but the trainees independently evaluate the speed of its implementation according to their feelings, and then compare their estimates with the actual time of the exercise. The constant comparison of their feelings with the actual time of the exercise corresponds to the accuracy of the perception of time.

At the third stage, it is proposed to perform the task at a different, predetermined speed. The result is monitored and compared. At the same time, free control of responsiveness is taught. E. Zakharov, A. Karasev, A. Safonov.

N.V. Reshetnikov and Yu.L. Kislitsin believe that for the development of the speed of a single movement and pace, you can use repeatedly repeated maximum speed exercises (competitive or preparatory). Two main methods are used: the method of facilitating conditions (running behind the leader, running downhill). And the method of complicated conditions (running uphill, throwing heavier projectiles). With the development of speed, certain conditions must be met. Rest between exercises should be until breathing is fully restored, perform exercises at maximum or near maximum speed. With a drop in speed, the exercises should be stopped, because in this case the speed will not develop.

B.A. Ashmarine suggests using two main methods to develop speed:

1. Method of facilitated conditions (running behind the leader, running downhill).

2. Method of complicated conditions (uphill running).

On the question of the nature of this quality among specialists there is no unity of views. Some express the idea that physiological basis speed is the lability of the neuromuscular apparatus. Others believe that the mobility of nervous processes plays an important role in the manifestation of speed. Numerous studies have shown that speed is a complex motor quality of a person.

The main forms of manifestation of human speed are the time of a motor reaction, the time of the fastest execution of a single movement, the time of performing a movement with a maximum frequency, the time of performing a holistic motor act. There is also another form of manifestation of speed ("speed qualities") - a quick start of movement (what is called "sharpness" in sports practice). In practice, the speed of integral motor acts (running, etc.) is of the greatest importance, and not the elementary forms of manifestation of speed, although the speed of integral movement only indirectly characterizes the speed of a person.

There are statements that speed is an innate quality, that it is impossible, for example, to become a sprinter if there are no corresponding natural data. However, practice confirms that in the process of systematic long-term training, an athlete can develop the quality of speed to a very large extent.

Speed ​​has different manifestations. Speed ​​is distinguished as the ability for quick motor reactions to a visual, sound or tactile stimulus. Speed ​​is also expressed in the ability to change movements in direction and character, to stop movements. This is the side of the quality of speed, which is most manifested in sports games, downhill by ski.

One of the characteristics of speed is the frequency of movements. To develop the frequency of movements, you can use running on the spot with a maximum, naturally, frequent, but with a minimum lifting of the feet from the floor. This exercise can also be used as a corresponding test, counting the number of steps in 10 seconds. (It is more convenient to count the touches of the floor with one foot).

In order to exceed the maximum speed and frequency of movements, you can use a sound rhythm or appropriate music. Under musical accompaniment with a distinct accelerating rhythm, designed for 15-30 seconds. Movement, it is much easier to show extreme speed and try to exceed it. So, in the experiment, running in place to an accelerated dance rhythm allowed athletes to increase the frequency of movements by 5-8%.

Speed ​​is also manifested in the ability to overcome a certain distance in the shortest period of time, as well as in impulsiveness, sharpness of single or repeated movements. There is a connection between the indicated forms of manifestation of speed, but there is no direct relationship.

The level of speed development ultimately determines success in the vast majority of sports.

Speed ​​is determined by:

a) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;

b) by the number of movements for a set time with an unloaded limb or body within a certain amplitude;

c) according to the time of overcoming the established short distance

d) according to the speed of performing a single movement in a complex action, for example, repulsion in jumps, movement of the shoulder girdle and arm in throwing, the initial movement of a sprinter, etc.

The development of the speed of movements, the increase in the speed of the implementation of integral motor acts are closely related to the increase in the functional capabilities of the athlete's body, which determine the speed characteristics in various forms of motor activity. There are two directions in the methodology of educating speed: holistic education of speed in a certain movement and analytical improvement of individual factors that determine the maximum speed of movement.

To develop the ability to perform movements more quickly, to increase the achieved level of speed, different ways can be recommended. The first of these is the repeated execution of a movement or action with a conscious and very strong desire to do it with record speed. Such a path requires an extreme concentration of the athlete's mental capabilities and a huge volitional outburst. Effective implementation such exercises are helped by the use of acceleration. For example, in running with acceleration (usually 60-80 m), the athlete gradually increases the speed and brings it to the maximum. In accelerations, the runner tries to pass the established limit from acceleration and, at least for a short distance, achieve even greater speed. New, faster, movements that he will be able to make will cause the corresponding restructuring in the body. Such accelerations will be effective only if they are repeated many times. However, such classes can be carried out no more than 1-2 times a week due to the danger of overtraining.

The other way is similar to the first, only the desire to perform the action more quickly has a specific, objective goal (for example, a long jump over a rail placed close to the record result).

The third way is also effective, when in order to develop the ability to show volitional efforts aimed at "instantaneous" movement, speed exercises are used from time to time in difficult conditions and immediately under normal conditions.

Speed ​​develops most successfully at 10-12 years of age. Since the speed of movements depends on the strength of the muscles, therefore, these qualities are developed in parallel. As you know, the less external resistance to movements, the faster they are. It is possible to increase the level of speed of movements due to muscle strength, first of all, by improving the ability to show very large muscle efforts. Only this ability and perfect neuromuscular coordination allow the athlete to perform powerful movements, to show explosive efforts. To perform movements that increase the strength of the corresponding muscle groups, mainly exercises similar in structure to the technique of the chosen sport should be used.

Of great importance is the mobility in the joints and the ability of the antagonist muscles to stretch. If you productively use the elastic properties of muscles, then the speed of movements increases. A pre-optimally stretched muscle contracts faster and with greater force. Therefore, it is necessary to pay special attention to improving muscle elasticity. To do this, you should perform special exercises to stretch relaxed and tense muscles. The frequency of acyclic and cyclic movements is largely determined by technique. This applies not only to the kinematic structure of movements, but also to the dynamic one.

When mastering the technique of fast movements, you need to learn how to relax the antagonist muscles that are not involved in this moment into active work, learn to run, jump with the maximum return of all forces, but at the same time freely, without undue stress. In achieving this, the strengthening of motor skills plays a particularly important role, for which it is necessary to repeat the exercises many times for a long time.

The correct determination of the dosage of speed exercises is important for educating speed and increasing the speed of movements. Those that are performed with maximum intensity are potent, causing rapid fatigue. The same applies to exercises aimed at increasing the speed of movement. Therefore, exercises performed at maximum speed should be used frequently, but in a relatively small amount. The duration of the rest intervals is determined by the degree of excitability of the central nervous system and the restoration of autonomic functions associated with the elimination of oxygen debt.

Training work for the development of speed should be completed as soon as the subjective sensations of the athlete or the indications of the stopwatch indicate an improvement in the set or maximum speed.

Rest between training exercises should ensure that you are ready to do the same work without slowing down. With long rest intervals, the speed of movement decreases. Apparently, this is due to the state of the central nervous system, a decrease in the excitability of the nerve cells of the cerebral cortex, as well as a decrease in body temperature.

The duration of rest depends on the type of exercise, the condition of the athlete, his preparedness, training conditions. Usually, the rest interval is determined subjectively by the moment of readiness for the exercise.

Exercises that require significant speed at an intensity that does not reach the limit should be performed more often. The load in any lesson should be such that the athlete is completely rested by the next lesson.

Thus, to improve this physical quality, it is necessary to select exercises:

Developing the speed of response;

Contributing to the faster execution of movements;

Facilitating the mastery of the most rational technique of movements.

Perform them at the fastest possible pace. For this, repeated accelerations are used with a gradual increase in speed and an increase in the amplitude of movement to the maximum.

The main task in the development of speed is that the athlete does not prematurely specialize in any one exercise of a high-speed nature, so as not to include a large amount of the same type of repetition of this exercise. Therefore, it is important that the athlete use speed exercises as often as possible in the form of a competition or game. The training program should include a significant amount of such high-speed exercises as sprinting with acceleration, long and high jumps with extremely fast repulsion, outdoor and sports games, and a variety of special preparatory exercises.

A particularly important role in training aimed at developing the speed of single movements is played by urgent information about the results achieved. Comparison of objective indicators of speed, frequency of movements, execution time allows athletes to improve these parameters and draw the right conclusions about the effectiveness of training.

It is important to know that the acquired speed in movements that are dissimilar in motor structure cannot be transferred to another exercise. In movements that are coordinatively similar, the situation is different. For example, the speed acquired in sprint, be transferred to the repulsion movements in jumps and to the straightening of the legs in throws. That is why special exercises for developing the quality of speed, as close as possible to the elements of the chosen sport, are more effective. It is necessary to perform exercises in a holistic way repeatedly, with such speed or speed of movement, which is close to the established limit in given time, and thickets faster in light conditions, as well as possibly faster in difficult conditions.

To develop the speed of movement, such physical exercises are used in which this quality is manifested to the greatest extent, for example, sprinting, a number of outdoor and sports games. Individual parts sports exercises performed at a high pace or impulsively, abruptly

We present a series exemplary exercises to develop speed:

1. Jerks and accelerations on various starting positions(sitting, lying, standing, kneeling, etc.) by visual signal;

2. Jumping rope (maximum rotational speed);

3. Jerks with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement;

4. Jerks for short segments with a sharp change in direction of movement and sudden stops contribute to the development of speed of movement;

5. Imitation exercises with an accentuated-quick execution of a particular movement.

Various combinations of simulation exercises performed in different sequences contribute to the development of such a type of speed as the speed of switching from one action to another.

When performing simulation exercises in combination with exercises aimed at developing the speed of movement, one should take into account the specifics of a particular sport. Simulated technique must take into account the pattern of movements on the field (platform, ring, etc.).

For the development of all forms of speed, it is necessary to be guided by the following provisions:

1. If the main task of the lesson is the development of speed, then it should be solved immediately after the warm-up.

2. Simultaneously with the development of speed, it is necessary to practice in improving the technique of the chosen sport.

3. Develop the ability to voluntary (conscious) muscle relaxation.

4. The development of speed should begin with the performance of exercises in a uniform method, with an average intensity: as soon as the ability to control movements develops, apply the method of variable and repeated-variable exercises; the greatest speed (intensity) of movements at this stage is 80-85% of the maximum possibilities.

5. In the process of exercises in cyclic sports, the load on the body should be adjusted according to the indicators of respiratory rate and pulse, as well as being guided by the ability of the student to maintain the speed of the first attempts and maintain the correct coordination of movements; rest breaks between individual repetitions should be of such duration that the respiratory rate approaches the norm and at the same time the excitation from the previous exercise does not pass. The duration of the rest break from one repetition to another during one session should gradually increase.

Over a number of years of training, especially for young athletes, the level of speed of movement should increase. However, there are numerous cases of stabilization of this quality at the achieved level, which, presumably, is due to the non-presentation of new, higher requirements to the athlete's body, to his physical and volitional qualities during the training process. In addition, due to the many repetitions of the same action with maximum speed, automation of movements is created, the main one being the formation and consolidation of a certain system of nervous processes. This stabilizes the speed of repulsion, jerk, frequency of movements of the athlete, preventing the growth of speed even when the level of development of physical and volitional qualities increases. This creates a "speed barrier" that stops progress in athletic performance. To overcome the speed barrier, it is necessary to apply such means, methods and conditions that would help the athlete not only increase the maximum speed, but also fix it at a new level in multiple repetitions. In principle, all exercises and methods used to develop the speed and frequency of movements with the manifestation of maximum effort can be applied to overcome the speed barrier. However, this should be preceded by special physical training aimed at strengthening the muscles, joint mobility, and increasing endurance.

It is known that the potential capabilities of the neuromuscular system in the speed of movements are much higher than is commonly believed.

Evidence of this is the performance of movements under facilitated conditions with great speed in conditions conducive to an increase in tempo and impulsivity (for example, running along an inclined track. Reducing the size of the playground in sports games, etc.). But when it comes to the maximum speed of movements under normal conditions, it is extremely difficult for an athlete to move to a new, higher level. For this, new, stronger stimuli are needed, which would also cause a more energetic manifestation of the corresponding physical and mental capabilities. In order to "develop" the speed barrier, it is also helpful to take a long break from training in your chosen sport, using this time for other physical exercises.

Naturally, coaches and athletes are interested in the problem of achieving a stable level of overspeed. If after several successful attempts to overcome the speed barrier in light conditions, the athlete can do the same under normal conditions, then the achievement of stability depends only on the number of repetitions of ultra-fast movements. Repeated repetition, in the end, will lead to the formation of the desired motor skill, which is stable even under normal conditions.

1.2 Features of the methodology for the development of speed and age characteristics

To develop the speed of a simple reaction, repeated, as fast as possible execution of trained movements or exercises on a signal is used. IN self-study the signal may be the sound of a thrown object, a tape recording, etc. Exercises in light conditions will be of great benefit. Exercises of this kind include performing starts under a command (signal) at a slope of up to 15 degrees or with the help of a rubber shock absorber. For example: running from the start for 10-15 meters for 4-6 repetitions. It must be remembered that the duration of the exercises to solve this problem should not exceed 4-5 seconds.

However, in skiing in many other cases, one has to face complex reactions, for the implementation of which it is necessary: ​​1) to adequately assess the situation; 2) make a motional decision; 3) perform it optimally. At the same time, it must be remembered that the more alternatives available for making a decision, the more difficult it is to make it and the longer the response time. The most significant decrease in the time of a complex reaction is observed with a reduction in its motor component.

The less difficult and more automated the movement, the less stress it experiences. nervous system and the shorter the reaction and the faster the movement.

Hypoxia, strong and prolonged nervous tension can lead to a deterioration in the time of a complex reaction. Under the influence of fatigue, the accuracy of muscular-articular feeling also deteriorates.

Complex reactions to a moving object (RDO) are identified mainly with the speed of response. The reaction time can be from 0.25 to 1.0 seconds. Its sensory phase takes approximately 0.05 seconds. The ability to see an object moving at high speed is of primary importance for the speed of response to enemy actions. This is what training should be about. At the same time, training requirements should gradually become more difficult by: 1) increasing the speed of movement; 2) the sudden appearance of the object; 3) reducing the response distance. IN independent work for this you can use outdoor games with a small ball or special exercises. The accuracy of reaction to moving objects improves in parallel with the development of its speed.

The complexity of the choice reaction depends on the variety of possible changes in the situation in hand-to-hand combat, because the enemy can attack with any hand or foot in the most unexpected sequence. When training such a reaction, it is necessary to follow the path of a gradual increase in the number of possible alternatives, which is used when practicing combinations of strikes and defenses of varying complexity.

The maximum speed of movements that a person can show depends not only on the speed of his motor reaction, but also on other abilities: dynamic strength, flexibility, coordination, level of technique.

Therefore, speed abilities are considered a complex motor quality.

The speed abilities of a person are very specific, and as a rule, there is no direct transfer of speed into coordinationally dissimilar movements in well-trained people. This suggests that if you want to increase the speed of performing some specific (shocking or defensive) actions, then you should train mainly in the speed of performing these particular actions.

For the development of speed abilities, exercises are used that must meet at least three main criteria:

1) the ability to perform at maximum speed;

2) the mastery of the exercise should be so good that attention can be focused only on the speed of its implementation;

3) During training, there should be no decrease in the speed of exercise. A decrease in the speed of movements indicates the need to stop training this quality and that in this case, work begins on the development of endurance.

When performing a series of movements with a maximum frequency, any segment of the body is first informed kinetic energy, which is then extinguished with the help of antagonist muscles, and the reverse acceleration is given to the same segment, etc. In this regard, with an increase in the frequency of movements, muscle activity can become so short-lived that the muscles do not have time to fully contract and relax in such short periods of time. Muscle work is approaching isometric mode. Therefore, during training, it is necessary to work not only on the rapid contraction of the working muscles, but also on the speed of their relaxation. Highly qualified athletes are just distinguished by the ability to reduce the time of voluntary relaxation of working muscles in movements with the maximum frequency. This can be achieved by constantly monitoring the rapid relaxation of working muscles in high-speed movements, as well as training the very ability of muscle relaxation, including auto-training.

When solving the problems of studying and improving the technique of high-speed movements (impacts, defenses), it is necessary to take into account the difficulties of sensory correction that arise during their implementation. To solve this problem, it is recommended to follow two rules:

1. The study must be carried out at a speed close to the maximum (as they say, and 9/10 of the force), so that the biodynamic structure of movements, if possible, does not differ when they are performed on top speed and so that control over the technique of movements is possible, such speeds are called controlled.

2. It is necessary to vary the speed of the exercise from the limit to submaximal.

In independent training aimed at developing speed, it is recommended to use an analytical method based on the relatively selective improvement of its individual forms. Below are the simplest and most effective exercises for solving the tasks on your own. It should only be remembered that work on improving the speed and speed of movements cannot be carried out in a state of physical, emotional or sensory fatigue. Usually such training is combined with the work of a technical or speed-strength orientation, and in some cases with the development of individual components of speed endurance.

1 .3 Characteristics of the means of OFP and SFP at the preparatory stage of training for young cross-country skiers

The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, with increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into general and special.

general physical preparation(OFP), regardless of the type of skiing, has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical education, the main physical qualities. To achieve a high level of development of physical qualities and solve other problems of physical fitness, a wide range of the most diverse exercise. For this purpose, the exercises various kinds sports, as well as general developmental exercises from the main type - skiing. General physical training for young skiers is carried out in approximately the same way, regardless of the proposed future specialty. In the summer, for the purpose of versatile development, exercises from other sports are widely included in the training of young skiers, mainly in the form of long-term movement - cycling, rowing, swimming, even running, various sports and outdoor games. The dosage depends on the age, the stage of preparation in the annual cycle and many years of preparation, etc. In addition, a variety of exercises based on the muscle group with objects and without weights are widely used to develop strength, jumping ability, flexibility, balance and the ability to relax. For qualified athletes and athletes, masters of sports, it is more specific and is built taking into account individual characteristics and the chosen type of skiing. But already at the early stages of training, it is very important to choose the right physical training means and the methodology for their use in order to fully use the positive transfer of the developed physical qualities to the main exercise - the movement of the skier. This should not be understood as a complete convergence of the means of OFP and SFP. General physical training serves as the basis for further improvement of physical qualities and functionality.

General education methods physical fitness (strength, flexibility, agility, balance). In the theory of skiing, there are still no separate methods of educating physical qualities that are not leading, but affect the formation of special endurance.

Among the methods of education of general physical fitness are:

1. circuit training;

2. game training;

3. versatile or general developmental.

Circuit training it is aimed mainly at educating strength, strength endurance, flexibility, etc.

Method characteristic. For example, 8-10 exercises are selected that affect many muscle groups and contribute to the development of various qualities. The duration of the exercises is from 20 seconds. up to 2 min.

Exercises are selected according to availability. sports equipment, the places where the training takes place and the individual characteristics of the group. Having picked up exercises, you need to determine the number of repetitions of each of them. For this exercise, perform to failure and 50% of this number will be the amount that the athlete needs to do in 1 set. If the place of employment allows, the exercises can be performed by everyone at once, standing in a circle; if not, each skier takes the place of the one who has already completed the exercise. After 30 sec., 1 or 2 min. The coach's whistle or other signal is given to move to the next apparatus or place. So the exercises are performed up to 15-17 minutes, after which rest is given up to 3-5 minutes. And then the exercises are repeated in a circle. The number of repetitions is up to 3 - 4 series in one workout.

Depending on the objectives of the lesson circuit training can be planned both with a heavy load, at a high pace and with big amount repetitions, and with a small load, at an optimal pace and with a small number of repetitions.

Game training used to develop motor coordination. The volume of game training at a particular stage of preparation is determined mainly by the tasks of the stage.

Versatile or general developmental training is aimed at educating a separate quality through one of any exercises. When choosing a method for the further development of physical qualities, it is necessary to take into account: the intensity of the planned load; the duration of the physical activity; the duration of rest between loads; the nature of the exercises; the number of repetitions of exercises; the state of the body's performance before performing a training session.

Effective methods of educating adolescents of general endurance are:

1. Uniform training method;

2. various variants of the variable method;

4. circuit training.

When planning the training of skiers - racers, all the main training methods are usually used, however, their choice is determined by the main tasks of the lesson (cycle), taking into account the age and level of preparedness of the skiers. In the training of young skiers, the listed generally accepted methods are mainly used, but due to the level of physical fitness and age characteristics, methods that have a "cruel" effect on the body (for example, the interval method) are not used at the initial stages.

When setting the load in each lesson, at each stage and period of preparation, one should proceed from the tasks set, as well as the direction of the load, taking into account the principles of gradualness, systematicity, sequence, repetition, continuity, etc.

The construction of cyclicity usually begins with large cycles, determining the annual periodization of training. The periodization of training in cross-country skiing is based on the general patterns of development of fitness and the formation of a sports form.

Due to the seasonality of ski racing, periodization is associated with the seasons, the calendar of competitions.

In cross-country skiing, the following construction of the main periodization option is adopted - a year is one cycle and is divided into three periods: preparatory, competitive and transitional.

Preparation period

The preparatory period of training is the most important in the preparation of the skier - racer. During this period, the foundation for future achievements in the competitive period is laid. The "foundation" of success in competitions is a large amount of workload that falls on the development of physical qualities, increasing functional fitness, and improving the technique of skiing. All this is done in the preparatory period. The preparatory period in the training of a cross-country skier is divided into three stages.

Stage 1 - spring-summer (according to the tasks of training, it is also called general preparatory). Its periodization is May - July. The most important task training at this time - a gradual increase in the level of general physical fitness. Here, much attention is paid to the development of physical qualities, increasing the level of overall performance, as well as mastering or improving the elements of technology. At the beginning of the first stage of the preparatory period, the work is mainly aimed at developing general endurance.

However, already in the first mesocycle of the annual cycle, exercises aimed at improving individual components of special endurance are widely used, and until the middle of the first stage they occupy more than 50% of the total amount of work that contributes to the development of endurance.

It should be noted that general endurance is mainly brought up by a uniform method, special - by variable, interval and competitive methods.

As the end of the first stage of the preparatory period approaches, the volume of work aimed at developing general endurance decreases, and free time is filled with work that contributes to the development of other qualities and abilities, the improvement of technology, as well as the components of special endurance.

2nd stage - stage of preliminary special training. Starts from August until the start of ski training (before the snow falls). The main task of preparation at this stage is the creation of a special foundation for the further development of special qualities already when moving on skis (at the next stage of the preparatory period). At this time, the improvement of the elements of skiing technique continues with the use of special training equipment in snowless times.

The total volume of the training load at this stage continues to gradually increase, and the intensity of cyclic exercises also increases.

However, the increase in the overall intensity of the load is somewhat slower and slightly behind the growth curve. This is a schematic diagram of the change in volume and intensity, but in individual microcycles, the volume, and after it, the intensity can increase significantly depending on the tasks set. When changing the composition of the means in the direction of a sharp increase in the volume of special preparatory exercises, next to the exercises of an analytical nature, the means of integral action are widely used, which contributes to the integral development of special endurance.

At the first two stages of the preparatory period, young skiers-racers take part in competitions in a set of control exercises to assess the level of physical fitness, as well as in special preparedness.

3rd stage - basic special training. Many scientists distinguish it as a separate period - the main period or even competitive. This stage starts from the start of skiing (with snowfall) and continues until the start of the main competition. Depending on certain factors, the timing of the start of the winter stage is different.

At this stage, the main tasks are solved - the development of special qualities (primarily speed endurance and speed-strength qualities), as well as training and improving the technique of skiing, improving tactical skills and educating moral and volitional qualities. Preparation at the third stage is built in such a way that by the end of it the skiers have reached their sports form. The main means of preparation is skiing. Skiers-racers on the stage perform the greatest amount of load. The volume peak occurs in the first half of the stage. At this time, long-term training is carried out aimed at developing general endurance: the intensity of the load is somewhat reduced. At the winter stage of the preparatory period, young skiers-racers perform in a number of control (or other types) competitions. As a rule, special training, especially forcing the achievement of high performance for these competitions, is not carried out. Skiers perform in them in the course of systematic preparation for the competitive period, that is, no changes in the volume, intensity or cyclicity of the load are made specifically for specific competitions of this stage.

And so, we have characterized all stages of the preparatory period of training. As you can see, from all that has been said, what exactly at the spring and summer stages training sessions with young cross-country skiers, the focus is on the development of general endurance and strength qualities.

During this period, a significant place is given to exercises that increase the vital capacity of the lungs, the development of the muscles of the back, shoulder girdle, arms, legs. In the classroom, the continuous training method is most often used (long-term work with a heart rate not higher than 160-170 beats / min).

The main means of developing general endurance is running. Adolescents 13-14 years old can run up to 8 km in one workout. The pace of running should not be high. You need to regulate it, just like in winter, according to the pulse. At the first trainings, the pulse should not be higher than 140 beats / min. It is best to run through the forest tropics, fields, in the park, along the hills, sandy beach. The pace of running and its duration should be increased gradually. If, by the end of summer, teenagers can withstand an hour and a half of cross-country running without much effort, it means that they are not well prepared for winter activities. And we must not forget about accelerations, because a skier needs to run both long and fast. But you shouldn't get carried away with acceleration. Perfectly develops strength endurance rowing, cycling and swimming.

The load in the training of a skier-racer during a yearly cycle, depending on the specific tasks of a particular lesson, weekly and monthly cycles of constant change. Wavy change in load is one of the regularities of the training process.

In the training of skiers, the load, changing in waves, has a general tendency to increase in the preparatory period with some stabilization in the main (competitive) period and with a subsequent decrease at the end of the competitive and at the beginning of the preparatory periods. When planning the load, it is necessary to provide for its wave-like changes:

1) in microcycles - small waves lasting up to 7 (rarely more) days;

2) in a monthly cycle (or stage) of training - medium waves, reflecting changes in load in 5-6 small waves;

3) In training periods - large waves, including load changes in medium waves.

It is especially important to carefully plan the waves of increase and decrease in the volume and intensity of the load directly in preparation for the most important competitions, the peaks of the highest sports form largely depend on this.

Based on the annual plan and the schedule for changing the load, detailed and specific training plans for the month and for weeks (microcycle) are drawn up. In these plans, specific tasks are given, cyclicity is established, the main training means, their volume and intensity of implementation, the methods used and rest intervals are determined. At the initial stage of training for young cross-country skiers, it is enough to plan the behavior of 3 lessons per week. Increasing the number of workouts up to 4-5 per week does not give a big effect, but the significance of schoolchildren's reboot increases significantly. Gradually, with the growth of fitness, you can switch to a weekly cycle with 4 sessions. When constructing microcycles, it is necessary to take into account the influence of various loads on the body and the duration of recovery periods after them. In this regard, it is necessary to use the patterns of combination of loads in microcycles. For example:

2) The development of endurance can be planned at the end of the microcycle, and sometimes against the background of not recovering, etc.

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Russian Federation
Ministry of Education

Tyumen State University

TRAINING METHODOLOGY IN SKI RACING
FROM BEGINNER TO MASTER OF SPORTS

Tutorial in 5 parts

Part 3

Age standards for annual training programs
cross-country skiers aged 19-23 (juniors, men)

publishing house
Tyumen State University

UDC 796

BBK 75.719.5 I 73

Kovyazin V. M., Potapov V. N., Subbotin V. Ya. TRAINING METHODOLOGY IN SKI RACES FROM BEGINNER TO MASTER OF SPORTS: Textbook. Part 3. Age standards of annual training programs for cross-country skiers aged 19-23 (juniors, men). Tyumen: Publishing House of the Tyumen State University, 19p.

5 5-6

6 7-8

7 9-10

8 11-12

9

10 17-18

10 19-20

11 21-22

No discharge

See Part I, page 7.

AGE STANDARDS FOR ANNUAL TRAINING PROGRAMS FOR SKI RACERS 19-23 YEARS OLD (JUNIORS, MEN)

ANNUAL CYCLE TRAINING PROGRAM
SKIERS - RACERS - 3/ 3

(volume level - 3, intensity level - 3)

19-20 years old - Candidate Master of Sports

1. Programs of weekly microcycles of different modes of intensity, directionality and specificity, planned at the stages of the annual training cycle (22 weekly microcycles).

2. Volumes of training aids at stages and periods of the annual training cycle.

3. Application.

ANNUAL TRAINING CYCLE

The structure of the annual cycle. Planning weekly microcycles of different modes of intensity, directionality and specificity at the stages of the annual cycle of training.

Graph of load regimes for the total intensity of weekly microcycles at the stages of the annual training cycle.

STRUCTURE OF THE ANNUAL CYCLE OF TRAINING Planning of weekly microcycles of different modes of tension,
focus and specificity at the stages of the annual cycle of training

PREPARATION PERIOD

Duration - 8 weeks (April. May.)

April - weekly microcycles - 1; 1; 1; 2;

May - weekly microcycles - 1; 1; 1; 2;

(Begin the preparatory period March 28 - April 3, from Monday on any of these dates).

Duration - 10 weeks (June. July.)

June - weekly microcycles - 3; 4; 5; 6; 7;

July - weekly microcycles - 3; 4; 5; 6; 7;

Duration - 10 weeks (Aug. Sept. Oct.)

August - weekly microcycles - 8; 9; 10; eleven;

September - weekly microcycles - 8; 9; 10; eleven;

October - allotment microcycles - 12; eleven;

STAGE 4 (ROLLER SKI TRAINING)

Duration - 3 weeks (Oct.)

October - weekly microcycles - 13; 13; 13;

STAGE 5 (SKI TRAINING)

Duration - 3 weeks (Nov.)

November - weekly microcycles - 15; 16; 17;

(If there is no snow - train for the first week)

COMPETITIVE PERIOD

1 TRAINING STAGE

Duration - 3 weeks (November. December.)

Block of weekly microcycles - 18; 18; 19;

1 COMPETITION STAGE

Duration - 4 weeks (December. January.)

Block of weekly microcycles - 20; 21; 21; 21;

Stage of preliminary competitions: control and training and qualifying competitions to the main competitions of the season

2 TRAINING STAGE

Duration - 4 weeks (Jan. Feb.)

Block of weekly microcycles - 16; 19; 19; 16;

2 COMPETITIVE STAGE

Duration - 7 weeks (February. March.)

Block of weekly microcycles - 21; 20; 21; 21; 21; 20; 21;

Stage of the main competitions:

control-training and main competitions of the season.

PROGRAMS OF WEEKLY MICROCYCLES OF DIFFERENT MODES
STRENGTH, DIRECTION AND SPECIFICITY,
PLANNED AT THE STAGES OF THE ANNUAL TRAINING CYCLE (22 WEEKLY MICROCYCLES)

SNOW BE3 WORKOUT

Programs of 14 weekly microcycles of different modes of tension, orientation
and the specificity of the loads included in the blocks of weekly microcycles 1, 2, 3, 4 stages of the preparatory period.

INTENSITY OF TRAINING TOOLS:

(cross-country skiing, jump imitation running, cross-country running, roller skiing).

1. Training speed - II intensity zone (pulse - 140-160 beats / min.)

2. Competitive speed - IV zone of intensity (pulse - 180 bpm and above)

1st MICROCYCLE
Training

Microcycle modes:

Microcycle load diagram

Days of the week

Class mode
by general tension
in conditional load points

Leading
training
means

Monday

Cross running

Cross running

Cross running

Cross running

Cross running

Sunday

Cross running

Training tools

Running (crosses), (km)

Running and imitation
(running with multi-hops (km)

Gymnastics (hour)

Games (football), (hour)

Swimming (km)

Bicycle (km)

Number of workouts

morning workout

Monday

Morning - warm-up - 0.5 (see application)

Venue - plain

(see Attachment)

Tuesday

Morning - warm-up - 0.5

Venue - plain

rest - 5 min.

4. Power gymnastics:
3 x (pull-ups - 12 + push-ups - 40 + jumps - 80), after 100 m running + 100 m walking

5. Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

rest - 3 min.

2. Power gymnastics - complex

Thursday

Morning - warm-up - 0.5

Day - tr-3 (maintenance mode)

Venue - plain

3 task: education of strength endurance

Like Monday

Friday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Task 3: education of special endurance

1. Run 10 km - training pace (flat - 1 km - 4.05)

2. Multi-jumps - (2 km x 100 m, after 200 m of running (number of jumps cms.),
rest - 5 min.

3. General developmental gymnastics - 5 min. (see Attachment)

4. Strength for hands - 2 x 3 min. (on the low bar), after 100 squats (see appendix)

5. Football - 30 min.

Saturday

Morning - warm-up 0.5

Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Tasks: education of general endurance, strength endurance

Like Wednesday

2nd MICROCYCLE
Training

Microcycle modes:

1) in terms of general tension - supportive;

2) by intensity - supporting.

Microcycle load diagram
by general tension and specificity

Days of the week

Class mode
by general tension
in conditional load points

Leading
training
means

Monday

Cross running

Cross running

6 (speed)

Cross running

Sunday

Cross running

0volume of microcycle training aids

Training tools

Running (crosses), running with imitation (km)

Running (crosses), (km)

(of which competitive pace)

Running with imitation (running with multi-hops), (km)

Gymnastics (hour)

Games (football), (hour)

Swimming (km)

Bicycle (km)

Number of workouts

(of which high-speed)

morning workout

Load points by total tension

(of which high-speed)

Monday

Morning - warm-up - 0.5

Day - rest

Tuesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Task 3: education of special endurance

1. Control exercise: pull-ups - 25 times, rest - 3 minutes, wt. on uneven bars - 30 times

2. Run 10 km - training pace (flat - 1 km - 4.05)

3. Multi-jumps - (2 km x 100 m, after 200 m of running (number of jumps cms.),
rest - 3 min.

4. General developmental gymnastics - 5 min.

5. Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Tasks: education of general endurance, strength endurance

1. Run 10 km - training pace (flat - 1 km - 4.05),
rest - 3 min.

2. Power gymnastics - complex
Pull-ups - 3 x 12 times, through - Z0 / Z0 skate squats

3. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

4. Football - 1 hour (if there is no football, then running 15 km is a training pace)

Thursday

Morning - warm-up - 0.5

Day - rest

Friday

Morning - warm-up - 0.5

Venue - plain

Tasks: control of the level of general specialized physical fitness;

OFP competition

1. Pull-ups - 25 times

2. 10th jump (from a run of 5-6 steps

3. Push-ups (bending the arms in an emphasis lying down

4. Run 3 km (plain) - how much will it take

5. Football - 30 min.

Saturday

Morning - warm-up - 0.5

Day - rest

Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - plain

Tasks: education of general and strength endurance

Like Wednesday

3rd MICROCYCLE
Training

Microcycle modes:

Microcycle load diagram
by general tension and specificity

Days of the week

Class mode
by general tension
in conditional load points

Leading
training
means

Monday

Cross running

Running with hopping
imitation
Rollerskiing

Rollerskiing

Running with hopping
imitation

Running with hopping
imitation
Rollerskiing

Rollerskiing

Sunday

Running with hopping
imitation

0volume of microcycle training aids

Training tools

(of which competitive pace)

Running (crosses), (km)

(of which competitive pace)

Simulated running (km)

(of which competitive pace)

Rollers (km)

(of which competitive pace)

Gymnastics (hour)

Games (football), (hour)

Swimming (km)

Bicycle (km)

Number of workouts

(of which high-speed)

morning workout

Load points by total tension

(of which high-speed)

Monday

Morning - warm-up - 0.5

Day - tr-3 (maintenance mode)

Venue - plain

3 task: education of strength endurance

1. Run 15 km - training pace (flat - 1 km - 4.05),
walking - 100-150 m, rest - 3 min.

2. Power gymnastics - complex

3. 4 x (skating squats - 60/60 + wt - 40 + jumps - 80), after 100 m of running + 100 m of walking

5. Stretching and relaxation exercises - 3 min.

Jumping - jumping up from a deep squat

Otzh. (push-ups) - bending the arms in the lying position

Tuesday

Morning - tr-1 (see appendix)

Day - tr-4 (maintenance mode)

Venue - mountains

1. Control exercise: pull-ups - 25 times, rest - 3 minutes, wt. on uneven bars - 30 times

2 x (push-ups - 40 + jumps - 80), after 2 minutes. recreation

3. Running with imitation - 12 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.),
rest - 5 min.

4. Power gymnastics - complex
Hand strength - 2 x 3 min. (on the low bar), after 100 squats

Venue - ski track

Wednesday

Morning - tr-1

Day - tr-4 (maintenance mode)

Venue - ski track

Tasks: education of special and strength endurance, improvement of technology

2. General developmental gymnastics - 5 min.

If there are no rollers:

1. Run 10 km - training pace (flat - 1 km - 4.05),
rest - 3 min.

2. Power gymnastics - complex

3. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

Swimming (see attachment)

Thursday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - mountains

Tasks: education of special and strength endurance

walking - 100-150 m, rest - 3 min.

Jumping - jumping up from a deep squat

Otzh. (push-ups) - bending the arms in the lying position

Friday

Morning - warm-up - 0.5

Venue - mountains

1. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.
Push-ups - 70 times + 100 squats,
rest - 3 min.

2. Running with imitation - 15 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.)

Evening - tr-3 (maintenance mode)

Venue - ski track

Tasks: education of special and strength endurance, improvement of technology

1. Rollerblades 20 km - training pace - every 5 km - 18.00 (classic moves)

2. General developmental gymnastics - 5 min.

Saturday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - ski track

Tasks: education of special and strength endurance, improvement of technology

Like Wednesday

Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - mountains

Tasks: education of special and strength endurance

Pull-ups - 3 x 12 times, through - 30/30 skate squats

2. Running with imitation - 12 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.),
rest - 5 min.

3. Power gymnastics - complex

Hand strength - 2 x 3 min. (on the low bar), after 100 squats

4th MICROCYCLE
Training

Microcycle modes:

1) in terms of general tension - developing;

2) in terms of intensity - developing.

Microcycle load diagram
by general tension and specificity

Days of the week

Class mode
by general tension
in conditional load points

Leading
training
means

Monday

Cross running

day - 6 (speed)

Running with hopping
imitation
Rollerskiing

Rollerskiing

Running with hopping
imitation

Running with hopping
imitation
Rollerskiing

6 (speed)

Rollerskiing

Sunday

Running with hopping
imitation

0volume of microcycle training aids

Training tools

Running (crosses), running with imitation roller skates (km)

(of which competitive pace)

Running (crosses), (km)

(of which competitive pace)

Simulated running (km)

(of which competitive pace)

Rollers (km)

(of which competitive pace)

Gymnastics (hour)

Games (football), (hour)

Swimming (km)

Bicycle (km)

Number of workouts

(of which high-speed)

morning workout

Load points by total tension

(of which high-speed)

Monday

Morning - warm-up - 0.5

Day - tr-3 (maintenance mode)

Venue - plain

3 task: education of strength endurance

1. Run 15 km - training pace (flat - 1 km - 4.05),
walking - 100-150 m, rest - 3 min.

2. Power gymnastics - complex

3. 4 x (skating squats - 60/60 + jump + jumps - 80), after 100 m running + 100 m walking

4. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

5. Stretching and relaxation exercises - 3 min.

Tuesday

Morning - tr-1

Day - tr-6 (high-speed), (developing mode)
Venue - mountains

Tasks: education of special, speed and strength endurance,
education of strong-willed qualities of a racer

1. Control exercise: pull-ups - 25 times, rest - 3 minutes, wt. on uneven bars - 30 times

2. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.
Squats "pistol" - 20 times

3. Running with imitation - 10 km - 39, control and training run
(length of jumps - 230 cm, 100 m - 44 jumps - 19 sec.)

5. Strength for hands - 2 x 3 min. (on the low bar), after 100 squats

Evening - tr-3 (maintenance mode)

Venue - ski track

Tasks: education of special and strength endurance, improvement of technology

1. Rollerblades 20 km - training pace - every 5 km - 18.00 (classic moves)

2. General developmental gymnastics - 5 min.

Wednesday

Morning - tr-1

Day - tr-4 (maintenance mode)

Venue - ski track

Tasks: education of special and power endurance, improvement of technique

1. Rollerblades 25 km - training pace - every 5 km - 18.00 (classic moves)

2. General developmental gymnastics - 5 min.

If there are no rollers:

1. Run 10 km - training pace (flat - 1 km - 4.05),
rest - 3 min.

2. Power gymnastics - complex
Pull-ups - 3 x 12 times, through - 30/30 skate squats

3. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

4. Football - 1 hour (or swimming) (if no football, then run 15 km - training pace)

Thursday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - mountains

Tasks: education of special and strength endurance

1. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.

2. Running with imitation - 12 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.),
walking - 100-150 m, rest 3 min.

3. Power gymnastics - complex

4. 4 x (skating squats - 60/60 + jump + jumps - 80), after 100 meters of running + 100 meters of walking

5. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

6. Stretching and relaxation exercises - 3 min.

Friday

Morning - warm-up - 0.5

Day - tr-5 (developing mode)

Venue - mountains

Tasks: education of special and strength endurance, education of the volitional qualities of the racer

1. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.

2. Running with imitation - 15 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.),
rest - 5 min.

3. Power gymnastics: 2 x (push-ups - 40 + pull-ups - 12 + 100 sit-ups)

Evening - tr-3 (maintenance mode)

Venue - ski track

Tasks: education of special and strength endurance, improvement of technology

1. Rollerblades 20 km - training pace - every 5 km - 18.00 (classic moves)

2. General developmental gymnastics - 5 min.

Saturday

Morning - warm-up 0.5

Day - tr-6 (high-speed), (developing mode)

Venue - ski track

Tasks: education of special and speed endurance, improvement of technique

1. Rollerblades 5 km - training pace - 18.00 (classic moves)

2. Rollers 4 x 5 km, after 5 min. rest - competitive pace - 17.00 (classic moves)

3. General developmental gymnastics - 5 min.

If there are no rollers:

Like Wednesday

Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - mountains

Tasks: education of special and strength endurance

1. Running - 2 km - training pace (8.10), general developmental gymnastics - 5 min.
Pull-ups - 3 x 12 times, through - 30/30 skate squats

2. Running with imitation - 12 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.)

3. Gymnastics for stretching and relaxation - 10 min.

4. Strength for hands - 2 x 3 min. (on the low bar), after 100 squats

5th MICROCYCLE
Control training

Microcycle modes:

1) in terms of general tension - developing;

2) in terms of intensity - developing.

Microcycle load diagram
by general tension and specificity

Days of the week

Class mode
by general tension
in conditional load points

Leading
training
means

Monday

Cross running

Running with hopping
imitation

Cross running

Running with hopping
imitation

6 (speed)

Running with hopping
imitation

6 (speed)

Cross running

Sunday

Bike

0volume of microcycle training aids

Training tools

Running (crosses), running with imitation roller skates (km)

(of which competitive pace)

Running (crosses), (km)

(of which competitive pace)

Simulated running (km)

(of which competitive pace)

Rollers (km)

(of which competitive pace)

Gymnastics (hour)

Games (football), (hour)

Swimming (km)

Bicycle (km)

Number of workouts

(of which high-speed)

morning workout

Load points by total tension

(of which high-speed)

Monday

Morning - warm-up - 0.5

Day - tr-3 (maintenance mode)

Venue - plain

3 task: education of strength endurance

1. Run 15 km - training pace (flat - 1 km - 4.05),
walking - 100-150 m, rest - 3 min.

2. Power gymnastics - complex

3. 4 x (skating squats - 60/60 + jump + jumps - 80), after 100 m running + 100 m walking

4. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

5. Stretching and relaxation exercises - 3 min.

Tuesday

Morning - tr-1

Day - tr-5 (developing mode)
Venue - mountains

Tasks: education of special and strength endurance, education of the volitional qualities of the racer

1. Control exercise: pull-ups - 25 times, rest - 3 minutes, wt. on uneven bars - 30 times

2. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.
Squats "pistol" - 20 times
Pull-ups - 25 times + 100 squats,
rest - 3 min.

3. Running with imitation - 15 km - (1 km - 4.25), (length of jumps - 230 cm, 100 m - 44 jumps - 21 sec.),
rest - 5 min.

4. Gymnastics for stretching and relaxation - 10 min.

Wednesday

Morning - tr-1

Day - tr-4 (maintenance mode)

Venue - plain, mountains

Tasks: education of general and strength endurance

1. Run 10 km - training pace (plain - 1 km - 4.05) (mountains - 1 km - 4.15),
rest - 3 min.

2. Power gymnastics - complex
Pull-ups - 3 x 12 times, through - 30/30 skate squats

3. Exercises with a shock absorber - 10 min. (imitation exercises of ski moves)

4. Football - 1 hour (or swimming) (if no football, then run 15 km - training pace)

Thursday

Morning - warm-up - 0.5

Day - tr-4 (maintenance mode)

Venue - mountains

Tasks: education of special and strength endurance

1. Running 2 km - training pace (8.10), general developmental gymnastics - 5 min.