Competition Training

Dr. Gabe Mirkin's Fitness and Health E-Zine
October 10, 2004
Competitive Athletes’ Tips for Your Training Program
Knowledgeable competitive athletes plan their training
programs months in advance, using a technique called
background and peaking. First they spend many months in
background training, in which they work out for long hours,
mostly at low intensity, followed by a shorter period of peaking
training in which they do far less work, but at a much greater
intensity.
A distance runner may run 100 miles a week during his
winter background training. A few months before her most
important racing season, she reduces her workload to around 40
miles a week, but she runs almost as fast as she can two or
three times a week. In his background period, a weight lifter lifts
many tons of lighter weights. As he gets closer to his main
competitive season, he takes workouts in which he lifts very
heavy weights, but does far fewer repetitions. In his background
period, a shot putter lifts tons of lighter weights each week and
throws mostly for form, not distance. Then as he gets into his
season, he does far less lifting, but with heavier weights. He also
spends one day a week throwing as far as he can. You can do
the same. Start your exercise program at low intensity and low
volume. Gradually increase your workload for several months
before you try to run fast, lift heavy or exercise intensely.
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