Tapering/Recovery Adaptations

 Tapering is a technique where the training program is gradually reduced in a systematic non-linear fashion to promote peak in performance for a major competition.  "Tapering: The Critical Interaction of the Art and Science of Coaching" and the article by Greg Wells talks about the many routes of tapering in ones workout program.  Tapering has been shown to improve lab performance as well with competition results 2% - 4%  based on Well's findings.  Tapering allows recovery for the athlete and for their fitness level to be well maintained. Periodized training's main goal is for the athlete to be able to perform/compete at their best in a competition.   When periodization and tapering are mended in a balanced formula, the athlete will perform well in competition

            Tapering should last from 4 to 21 days and be around a 50-85% in training intensity. The recovery time is increased while the intensity training is amplified.  Incorporating tapering into athletes workout program will help ensure optimal performance.    

The article entitled “Recovery – Adaptation: Strength / Power Sports “, by Michael Stone, is about the importance of inputting recovery periods into an athlete periodized program which relates to the de-loading article I previously posted about.   Rest is the most crucial aspect of a workout program .  Stone defines recovery as “regaining what was lost”. He points out that athletes are interested in adaptation rather than recovery.  Cleverly planning and executing a recovery and adaptation regime requires a planned rest period and a period of de-load.  

            At each level of an athletes periodization, rest periods and de-loads are incorporated in their workout regime.  In an entire Macrocycle, rest and transition periods are incorporated as the athlete ends his/her season. A recovery regime is then incorporated at the meso and microcycle level.  There are periods of rest within each month as well within each week;  also, rest can be planned and manipulated within a single workout session within a single workout session to optimize an exercise.

            It takes creativity and a well thought out program to create a beneficial exercise regime.  Workload and recovery go hand in hand.  The greater the stimulus, the greater it is for the athlete to have to recover. “Stimulus-Fatigue-recovery-adaptation” explains how a stimulus results in fatigue which is then followed by recovery and adaptation. This results in supercompensation and improved performance. Both Rest and periods of de-load are essential in order for ones training program to fully maximize.