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Drawing up general and individual training plans for athletes. Athlete's individual plan as an aid in preparing for competitions

20L. General provisions of planning technology

Planning Technology process of sports training is a set of methodological and organizational-methodical guidelines that determine for a specific period of time specific tasks, selection, layout and procedure for using the most appropriate means, methods, organizational forms, material and technical support for classes, as well as compiling specific training documentation. It determines the strategy, tactics and technique of organizing the process of sports training.

The subject of planning the training-competition process is its content, forms and results, planned on the basis of objective patterns of development of sports achievements and the directed formation of the athlete's personality. Goals and objectives for different periods of training are determined.

roving process. Based on the analysis of the dynamics of the load for the previous year (or years), the magnitude of the training load, its volume and intensity are determined. Means, methods, control standards and other indicators are determined.

The main task in developing a training plan is to determine the indicators of the simulated state of the athlete in the planned period of time, outline the optimal training program.

Planning at different stages of long-term sports training is carried out in the following forms: 1) prospective (for a number of years); 2) current (for one year); 3) operational (for a month, a week, a separate training session).

To forward planning documents include curriculum, curriculum, multi-year team training plan, multi-year individual athlete training plan.

Academic plan determines the main direction and duration of educational work for a particular contingent of students. It provides for the sequence of passing the material, the content of the main sections, the amount of hours for each section, the duration of each lesson.

As a rule, the curriculum is divided into two main sections: theoretical and practical.

As an example, Table 35 presents the curriculum for the training groups of the Youth Sports School in volleyball.

Training program is compiled on the basis of the curriculum and determines the amount of knowledge, skills and abilities that should be mastered by students.

This document reveals the most appropriate forms and methods of pedagogical work, provides the main content of educational material on theory and practice for a certain contingent of students (Youth Sports School, SDYUSSHOR, sections of teams physical education and etc.).

The program usually consists of the following sections: 1) explanatory note; 2) presentation of program material; 3) control standards and training requirements; 4) recommended teaching aids.

Long-term (perspective) plan for the preparation of athletes(team and individual). It is compiled for various periods depending on the age, level of preparedness of athletes, their sports experience. For younger athletes, it is advisable to draw up group long-term plans for 2-3 years. For qualified athletes, it is necessary to develop both group and individual plans for 4 and even 8 years.

The long-term plan should include only the main indicators (without excessive detail), based on which it would be possible to correctly draw up annual plans.

The main content of the long-term plan for the preparation of an athlete, a team includes the following sections: 1) a brief description of those involved (athlete, team); 2) the purpose of long-term training, the main tasks by year; 3) the structure of the multi-year cycle and the timing of its macrocycles; 4) the main orientation of the training process by years of a multi-year cycle; 5) the main competitions and the main starts of the individual calendar, the planned results in each year; 6) control sports and technical indicators (standards) by years; 7) the total number of training days, classes, days of competition and rest by years of training; 8) general and specific parameters of the training load; 9) the system and terms of comprehensive control, including clinical examination; 10) schedule of training camps and places of employment.

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The current planning documents include the schedule of the annual cycle of sports training, the team training plan for the year and the annual (individual) training plan for each athlete.

Schedule of the annual cycle of sports training is an organizational and methodological document that determines the content of the work for the training year, as well as the most appropriate methodological sequence of passing the material by periods and months during the annual training cycle, the number of hours for each section of work and the distribution of time spent on passing the material sections weekly throughout the year.

As an example, Table 36 shows a fragment of the volleyball training process schedule for the volleyball youth sports school training group.

Annual training plan(team and individual). It consists of the following sections: a brief description of the group of trainees, the main tasks and means of training, their approximate distribution according to the allotted time, the approximate distribution of training loads by volume and intensity, the distribution of competitions, training sessions and rest, control standards, sports and technical indicators (sports results), pedagogical and medical supervision.

Below is a sample group yearly training plan.

Group annual training plan

A group of people

I. Brief description of the group involved

Age, sports category, level of sports achievements in the previous year, level of physical, technical, tactical and volitional readiness). The main weaknesses in preparedness. Health status, level of physical development and other data at the discretion of the coach and doctor

II. The main tasks of training, the main means of training, their approximate distribution according to the allotted time (in points it is conventionally indicated that the means of training are given time: 5 - a lot, 3 - medium, 1 - little)

Main Tasks Main Months

workout means -i 1 1 1-i-i 1 1-i 1 1

workouts IX X XI XII I II HI IV V VI VII VII

Physical training

Technical training

tactical training

Volitional training

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operational planning includes work plan, plan- ] a summary of the training session, a plan for preparing for individual competitions.

Work plan determines the specific content of the lessons on! a certain training cycle or a calendar period (for example, for a month). This document plans a methodology for training and sports improvement in accordance with the requirements of the program and schedule of the annual cycle of sports training. In it, in a methodical sequence, the theoretical and practical material of each training session is presented. Tables 37, 38, 39 provide examples of monthly and weekly training plans.

Outline of the training session based on a work plan. This document defines in detail the tasks, content and means of each part of the lesson, the dosage of exercises and organizational and methodological instructions.

Preparation plan for individual competitions(team and individual) should model the program of the upcoming competitions (alternating loads and rest) and include

to achieve maximum performance (for a given period of training) and the formation of a sense of absolute self-confidence.

All training plans, regardless of their type (team and individual annual and operational, etc.) must include:

data about those for whom the plan is designed (personal data about the athlete or the general characteristics of the team);

target settings (main goals of the period for which the plan is being drawn up; intermediate goals for individual stages; private goals related to various types training);

indicators that can be quantified and characterize the training and competitive loads and the condition of athletes;

training and educational-methodical instructions;

terms of competitions, control testing, sports and medical examinations.

By periodically comparing the actual change in the controlled indicators with the planned ones, it is possible to detect deviations in the use of means and methods of training in a timely manner. At the same time, it is possible to evaluate the effectiveness of the means and methods used, analyzing their effect on the athlete's body.

Scientific and methodological prerequisites for planning training in each sport should be the following knowledge:

a) for long-term and annual macrocycles - individual features of the development of the sports form of an individual athlete, and in team sports - the team as a whole; specific features of long-term adaptation of the organism to this type of muscular activity;

6) for a separate stage (mesocycle) - fundamental trends in the dynamics of the athlete's state in connection with the given training load, including depending on its content, volume, intensity and alternation;

c) for the microcycle - expedient forms of combination of near training effects of loads different sizes and predominant orientation (the timing and completeness of the restoration of the body's special performance, depending on the volume, intensity and direction of the loads).

20.2. Planning of sports training in multi-year cycles

The initial data for the preparation of long-term (long-term) plans are the optimal age to achieve the highest results, the duration of training to achieve them, the growth rate of sports results from category to

category, individual characteristics of athletes, conditions for sports activities and other factors. Based on the characteristics of the athlete, the goals and objectives of long-term training, sports and technical indicators are determined by stages (years), the main means of training, the volume and intensity of training loads, the number of competitions are planned. Those sides of the preparedness of the athlete are noted, on which the main attention of the coach and the athlete should be focused in order to ensure the fulfillment of the planned indicators.

The long-term plan should provide for the stages of preparation, the predominant focus of training at each of them, the main competitions at the stage. The number and duration of competitions depend on the structure of long-term training in this sport, the calendar of sports events and other factors.

Long-term long-term training plans are drawn up both for a group of athletes (3rd and 2nd categories), and for one athlete (who has achieved 1st category and higher results).

The group plan should contain data that outlines the perspective and main directions for the preparation of the entire group. It should reflect the trend towards increasing requirements for various aspects of the athlete's training, and the specific indicators of the plan for years should correspond to the level of development of athletes in this group.

An individual long-term plan contains specific indicators that are outlined by the coach together with the athlete based on an analysis of previous training experience (the athlete's actual performance of sections of the group plan), taking into account his individual characteristics.

Drawing up a long-term plan should not be reduced to a mechanical reproduction of several annual plans, with the same repetition of the same tasks of the same content from year to year. It is necessary to reflect the trend of increasing requirements from year to year for various aspects of an athlete's preparedness and provide for a consistent change in training objectives, training load values, control standards and other indicators in each year of training. A long-term plan should always be purposeful.

20.3. Planning the training and competitive process in the annual cycle

Based on long-term plans, current (annual) training plans for athletes are compiled. They list the means of training in more detail, specify the volumes of training loads, the timing of sports competitions. Plani-

the annual cycle is carried out taking into account the peculiarities of training periodization in accordance with the patterns of sports form development.

Planning a yearly training and determining its quantitative indicators can have two options - monthly and weekly. Therefore, when graphical representation of the training plan, the trainer highlights twelve monthly vertical columns or 52 vertical columns corresponding to the number of weeks in a yearly cycle.

The structure of the annual plan (the number and sequence of macrocycles, periods and mesocycles) is specified in connection with the system of the individual competition calendar of an athlete or team in each specific sport. The annual cycle can consist of several macrocycles, most often of two or three, which is dictated by the number of main starts and the time intervals between them, which determine the set and alternation of periods.

When planning two- and three-cycle training, it must be taken into account that the introduction of an additional complete macrocycle within one year often leads to an improvement in athletic performance, especially among young qualified athletes. The use of three- and four-cycle planning is accompanied by both an increase in results for the next 1-2 years, and a reduction in the "sports life" of athletes. Therefore, such a structure can be recommended if there are sufficient grounds for this.

First, a calendar grid is introduced into the annual training plan, consisting of serial numbers of weeks and names of months. The next operation is to plot the main competitions on this grid, and then determine the boundaries of the macrocycles that are part of the annual plan of periods and main stages (mesocycles) that ensure the achievement of the state of sports form at the required time of the main starts. After that, an individual calendar of competitions is applied, and for teams in sports games - the entire game calendar. Then follows the distribution of the general indicators of the training process for each week or month of the macrocycle. Further, the total volumes of training loads, particular volumes of the most specific and intensive means (up to 5-9 indicators) are also distributed: the timing of control testing, the dynamics of sports results, the timing of training camps, the main directions of rehabilitation measures.

The sections of the plan, printed on the expanded sheet, make this document visual and very convenient in the practical daily work of the trainer. This form of planning allows its analysis on a computer.

When developing annual plans, it is necessary to take into account the following organizational and methodological provisions:

Rational ratio of loads of various predominant directions - from selective at the early stages of the preparatory periods to complex at the final stages of the preparatory and competitive periods;

Consistent or complex improvement of motor qualities, underlying the manifestation of technical and tactical mastery, reducing the influence of limiting factors due to the wave-like nature of the dynamics of the training load, changing the ratio of its components, the volume and intensity of work and rest.

When planning the means of general, special physical and technical training, it is recommended to adhere to the following most appropriate sequence: in the use of means of general physical training - from the development of general endurance in various types of training activities to special and strength endurance through the main means of training in the chosen sport; from the widespread use of means that develop motor qualities and strengthen the level of health of an athlete - to the implementation of specific exercises for the chosen sport with an emphasis on improving certain motor abilities that play decisive role in achieving high sports results.

When planning the means of special physical training, one should move from special endurance to increasing the speed of movement, speed and pace of movements (rapid tension and rapid relaxation in muscle work) to control over rapid movements (a combination of length and pace of steps to create maximum speed); from working out the leading muscle groups with large amplitudes of movements with significant efforts to increasing the power of movements and the gradient of force with working (in accordance with the parameters of competitive activity) amplitudes and trajectories of movements; in special and basic exercises of the chosen sport (jumping, throwing, combinations, etc.) from simplified conditions to more complicated, competitive and exceeding competitive ones in individual elements of movements, combinations and in general.

One of the leading methodological provisions is planning the variability of training loads for all components: the number and pace of repetitions, the amplitude and freedom of movement, the duration and intensity of the exercise, the magnitude of weights and resistances, changing places of employment (hall, arena, stadium, forest or water massif, park area, specialized tracks, coast, etc.), time (early

rum before breakfast, afternoon, evening), duration and number of classes, music, light, noise, etc. accompaniment of classes, as well as diversity in the organization of their conduct to create emotional richness in training, which is especially important for achieving the necessary adaptation of the athlete's body systems.

20.4. operational planning

This type involves planning training for a specific mesocycle, microcycle, a separate training session. It is carried out on the basis of an annual plan. In sports schools, one-month training planning has become most widespread. The monthly plan specifies the main provisions of the annual plan. The selection of training means, the dynamics of the volume and intensity of training loads, and control standards are given in most detail. When drawing up operational plans, it is necessary that the focus of training sessions clearly correspond to the tasks being solved in a given segment of a specific training cycle.

20L. General provisions of planning technology

Planning Technology the process of sports training is a set of methodological and organizational-methodical guidelines that determine specific tasks for a specific period of time, the selection, arrangement and procedure for using the most appropriate means, methods, organizational forms, material and technical support of classes, as well as the preparation of specific training documentation. It determines the strategy, tactics and technique of organizing the process of sports training.

The main task in developing a training plan is to determine the indicators of the simulated state of the athlete in the planned period of time, outline the optimal training program.

To forward planning documents include curriculum, curriculum, multi-year team training plan, multi-year individual athlete training plan.

As a rule, the curriculum is divided into two main sections: theoretical and practical.

As an example, Table 35 presents the curriculum for the training groups of the Youth Sports School in volleyball.

Training program is compiled on the basis of the curriculum and determines the amount of knowledge, skills and abilities that should be mastered by students.

This document reveals the most expedient forms and methods of pedagogical work, gives the main content of the educational material on theory and practice for a certain contingent of students (Youth Sports School, SDYUSSHOR, sections of physical culture groups, etc.).

The program, as a rule, consists of the following sections: 1) an explanatory note; 2) presentation of program material; 3) control standards and training requirements; 4) recommended teaching aids.

The long-term plan should include only the main indicators (without excessive detail), based on which it would be possible to correctly draw up annual plans.

398

The current planning documents include the schedule of the annual cycle of sports training, the team training plan for the year and the annual (individual) training plan for each athlete.

As an example, Table 36 shows a fragment of the volleyball training process schedule for the volleyball youth sports school training group.

Below is a sample group yearly training plan.

Group annual training plan

A group of people

I. Brief description of the group involved

Main Tasks Main Months

workout means -i 1 1 1-i-i 1 1-i 1 1

workouts IX X XI XII I II HI IV V VI VII VII

Physical training

Technical training

tactical training

Volitional training

400

operational planning includes work plan, plan- ] a summary of the training session, a plan for preparing for individual competitions.

Preparation plan for individual competitions(team and individual) should model the program of the upcoming competitions (alternating loads and rest) and include

to achieve maximum performance (for a given period of training) and the formation of a sense of absolute self-confidence.

All training plans, regardless of their type (team and individual annual and operational, etc.) must include:

data about those for whom the plan is designed (personal data about the athlete or the general characteristics of the team);

target settings (main goals of the period for which the plan is being drawn up; intermediate goals for individual stages; private goals related to various types of training);

indicators that can be quantified and characterize the training and competitive loads and the condition of athletes;

training and educational-methodical instructions;

terms of competitions, control testing, sports and medical examinations.

Scientific and methodological prerequisites for planning training in each sport should be the following knowledge:

c) for a microcycle - expedient forms of a combination of short-range training effects of loads of various magnitudes and predominant directions (terms and completeness of restoration of the special working capacity of the body, depending on the volume, intensity and direction of the given loads).

20.2. Planning of sports training in multi-year cycles

category, individual characteristics of athletes, conditions for conducting sports activities and other factors. Based on the characteristics of the athlete, the goals and objectives of long-term training, sports and technical indicators are determined by stages (years), the main means of training, the volume and intensity of training loads, the number of competitions are planned. Those sides of the preparedness of the athlete are noted, on which the main attention of the coach and the athlete should be focused in order to ensure the fulfillment of the planned indicators.

Long-term long-term training plans are drawn up both for a group of athletes (3rd and 2nd categories), and for one athlete (who has achieved 1st category and higher results).

20.3. Planning the training and competitive process in the annual cycle

the annual cycle is carried out taking into account the peculiarities of training periodization in accordance with the patterns of sports form development.

When developing annual plans, it is necessary to take into account the following organizational and methodological provisions:

Rational ratio of loads of various predominant directions - from selective at the early stages of the preparatory periods to complex at the final stages of the preparatory and competitive periods;

When planning the means of general, special physical and technical training, it is recommended to adhere to the following most appropriate sequence: in the use of means of general physical training - from the development of general endurance in various types of training activities to special and strength endurance through the main means of training in the chosen sport; from the wide use of means that develop motor qualities and improve the level of health of an athlete - to the implementation of specific exercises for the chosen sport with an emphasis on improving certain motor abilities that play a decisive role in achieving high sports results.

20.4. operational planning

Facing a number of problems. In addition to the difficulties (due to the lack of practice) in the organization of the training process, one has to master the filling of various coaching documentation. In order to make life easier for the coach, we decided to write a series of articles on this topic, in which we will try to explain all the nuances of the coaching documentation as simply as possible.

What kind of documents should the coach fill out? You will find the answer to this question in this article.

1. The most important document of a coach is the Program for the sport in which he will work. Each coach independently draws up a program, and for each year of study, a separate program is written. For whatever sport the program is, it must maintain a certain structure. We will discuss this in more detail in the next article.

2. Calendar-thematic planning, compiled on the basis of a program for a sport.

3. The lesson plan-outline is compiled on the basis of the calendar-thematic planning.

4. A long-term work plan that reflects the expected result from the athlete.

5. The plan of educational work involves carrying out all kinds of activities dedicated to the development of the child's personality. After all, the coach not only teaches the sport, but also develops the personal qualities of the child. Such conversations and events influence the formation of personality.

6. Journal of accounting for group sports training of the group. This journal fills in the class schedule of the group, the curriculum, and keeps track of attendance.

7. The personal files of athletes are initially registered with the secretary, and after the student is enrolled, they continue to be kept by the coach. The athlete’s personal file must contain the following documents: an application for admission to the Youth Sports School, an application for the processing of personal data, a copy of a birth certificate, an athlete’s personal card, certificates and orders for assigning categories, orders for transfer to the next year of study.

8. Athlete's personal cards (stored in the personal file) are filled in by the coach. In it, the coach reflects the student's athletic achievements, the passing of physical fitness standards and transfers from group to group.

9. Individual work plan (IMPORTANT! Conducted only for groups of sports improvement). Completed monthly for each child.

10. Life safety journal, which records briefings at the beginning school year followed by repetition in six months, as well as briefings when leaving for competitions.
Although at first glance, it seems that there are a lot of documents, in fact, most of them are filled out quite simply.

EXAMPLE INDIVIDUAL PLAN FOR IMPROVING SPORTS SKILLS IN BOXING

combat characteristic . The boxer is tall. Fast and agile in combat. Mainly works at long range. Prefers to attack with direct blows, strikes them sharply and accurately. Skillfully plays on changing the distance to disorient the enemy and is good at choosing moments for unexpected attacks. Can fight both advancing and retreating Energetic and active in battle. Volitional qualities high, bold, decisive and persistent in difficult situations. Physically well developed. Experienced tournament fighter. The disadvantages include excessive tension. Misses blows to the head.

Tasks	Facilities
1. Increase general and special endurance	In systematic training, widely use general developmental exercises, run medium distances, play basketball, volleyball, and row a boat. In special boxing training, use multi-round conditional fights, practice hitting the bag and pear
2. Increase the strength of the shoulder girdle and abdominals	Practice exercises with kettlebells, dumbbells, gymnastic equipment, throwing track and field equipment, wrestling with a partner, gymnastic exercises without objects
3. Seal the rounds with action	Strive to act actively in free-style battles. Increase the overall pace of the battle with partners. Avoid pauses in combat, combine defenses with oncoming and retaliatory strikes. Always maintain the initiative in combat. Prepare attacks with feints. Use counterattacks to seize the initiative of the battle from a partner
4. Improve your offensive tactics	In training battles, always strive to be the master of the situation, keeping the initiative of the battle in your hands. Bind the actions of partners with feints, preventing and destroying their attacks with counter blows, filling the pauses in the battle with light direct blows
5. Improve in the ability to strike at the waste	Practice with the trainer in hitting the paws on the waste in series and with emphasis. To improve in the tactics of striking in series on waste during exercises with partners in conditional and freestyle combat
6. Improve your active defense	Strive to improve the ability to defend yourself in exercises with partners in a conditional fight. Pay special attention to head protection exercises in one-sided conditional combat.
7. Eliminate excessive muscle tension during the fight	When exercising with paws under the careful supervision of a trainer, learn to instantly relax the muscles after striking. When exercising in freestyle combat and with boxing equipment, it is rational to measure your efforts
8. Improve your ability to calculate distance in combat	When exercising with partners, dedicate some of them exclusively to long, medium and close distances. Practice sharpening strikes from various distances
9. Improve your ability to easily move around the ring during the fight	Dedicate separate rounds of conditional combat to actions from different distances and transitions from one distance to another When practicing shadow boxing, dedicate separate rounds to exclusively maneuvering movements. Control your actions in a fight at a long distance in terms of the ability to use the entire space of the ring

CURRENT PLANNING (YEARLY)

The annual training plan is compiled in accordance with the competition calendar. The calendar, in turn, must be drawn up in such a way that there are no contradictions with the planning system by periods (Fig. 119).

The calendar must be designed in such a way that at the beginning time is set aside for gradual preparation for the Competition period and that after this period the Boxer receives a thorough rest. If the calendar is compiled without taking into account the periodization of training, then the boxer's training will inevitably be random, which does not contribute to the improvement of sportsmanship.

The boxer uses long intervals free from competitions for outdoor activities and general physical training.

Preparation period

Immediately after a long rest in the transitional period, the preparatory period begins. Its main goal is to gradually prepare a boxer for intense training activities and heavy loads in the competitive period.

The most important tasks of the preparatory period of a boxer's training are the development of strength, speed, agility and endurance, and the improvement of a set of technical means.

The preparatory period is divided into two stages.

The first stage is aimed at achieving good general physical fitness. In it, the boxer makes extensive use of exercises that develop strength, speed, and agility. Particular attention is paid to the development of endurance. The duration of the first stage, depending on the physical condition of the boxer, is about two months.

The second stage is aimed at achieving special fitness. A boxer who achieves high general fitness in the first stage has a solid foundation for achieving special training and will protect himself from overtraining in the competitive period.

Special training is achieved by special boxing exercises for the development of strength, speed, dexterity, endurance, which at the second stage prevail over general developmental ones.

Competitive period

The competitive period is the time of the main competitions. Actively participating in them, the boxer maintains and improves his fitness.

The competitive period consists of a number of micro-periods determined by the competition calendar. In each of them, the athlete prepares for competitions, participates in them and rests. But throughout the competitive period, the boxer steadily improves technical skills, tactical techniques, develops physical (strength, speed, agility and endurance) and volitional (initiative, confidence, courage, determination and stamina) qualities.

By training systematically, the boxer gets the opportunity to approach the beginning of each direct preparation for the current competition in excellent condition.

The secret of sports longevity of outstanding masters of the amateur ring lies not only in their talent, but also in the fact that in systematic training they constantly improved their sportsmanship.

Training regularly, rationally alternating training work and rest, a boxer before each competition focuses his attention on tactical preparation for a fight with a certain opponent, developing speed of reaction, the ability to fight tirelessly, at a fast pace. In pre-competitive training, he reaches the desired level of combat capability.

The main means of precompetitive preparation are special boxing exercises. General developmental ones are also used, but the load in them should be such that it does not interfere with special training and does not replace it.

Transition period

This period, which is, as it were, an intermediate period between two large periods of training, is mainly devoted to the athlete's rest. It lasts about a month and differs in that the boxer retains his physical fitness, giving the rest an active character. Such a rest gives the boxer the opportunity to confidently approach a new training cycle.

The task of the transitional period is to remove the fatigue received by the boxer after the “competitive period as a whole.

The main content of the period is physical training, in which exercises of a non-intensive recreational nature are used. They are performed with special boxing exercises without a partner that do not require high voltage. Boxing exercises serve only to maintain the boxer's fighting skills.

In the transition period, the overall load is significantly reduced, due to which the state of fitness also decreases. But the more significant will be its increase in the preparatory period.

OPERATIONAL PLANNING (MONTHLY)

Operational training planning is the development and implementation of a training system for specific competitions. A boxer usually starts such training a month in advance, focusing on the tasks of the upcoming tournament or match meeting.

Before it starts, the coach draws up a general training plan, which reflects the content of the entire work. In order for the training to be truly comprehensive, it must contain exercises for the physical, technical, tactical and psychological preparation of boxers.

The general plan usually provides for the preparation of boxers for a certain period taking into account the nature of the competition (team match, tournament, etc.) and the characteristics of the opponents (if they are known in advance). The content of the training is planned by day, the intensity and tasks of classes at each stage of preparation.

WEEKLY WORKOUT PLANNING

In pre-competitive training, it is customary to plan classes in weekly cycles, in which training and rest rationally alternate.

It has become an established tradition for athletes to train every other day (for example, train on Mondays, Wednesdays and Fridays, and actively rest on Tuesdays, Thursdays and Saturdays; Sunday is a day off).

This simple, repetitive cycle of training allows the athlete to train with full load one day, and the next day to restore his strength. So, gradually increasing the load in the classroom, the athlete reaches the desired fitness.

The master of sports, striving for the highest achievements in boxing, can no longer be satisfied with that rhythmic training every other day, which previously to some extent provided him with the necessary preparedness for competitions.

With modern requirements for a boxer, for a difficult tournament fight, new, increased loads are needed. Therefore, to the rhythmic alternation of training sessions in the weekly cycle, additional ones are added to achieve greater perfection in the sportsmanship of a boxer.

Determining the number and sequence of classes in the cycle according to their content and tasks, one should maintain the rhythmic alternation of the three main classes per week. Additional classes in general physical training in the air or in individual improvement in technique should have a lower load and not interfere with the recovery processes in the body after heavy loads in the main weekly cycle classes.

In the practice of pre-competitive training, it is customary to determine the content of the days of the week in the following direction:

Monday - Combat Practice

Tuesday - physical training

Wednesday - improving technology

Thursday - rest, sauna

Friday - combat practice

Saturday - physical training

Sunday - rest

Weekly scheduling can be very flexible, never make a workout plan into a dogma. Gradually reducing the volume and increasing the intensity of the load, you need to approach each boxer individually, in accordance with his well-being and the data of medical control.

Boxers, in conjunction with coaches, must maintain a weekly training schedule.

Exercises	Days of the week
Exercises
general physical preparation
Exercises on the road Skiing Gymnastics Fight Kettlebell exercises Basketball Volleyball sprint run Jumping Throwing Physical labor
Special training
freestyle fight Conditional fight "A fight with a shadow" Exercises: with paws with bag with pear

In the appropriate columns, the boxer notes the dosage of each exercise. The numerator indicates the amount of time, and the denominator indicates the intensity of exercises according to a three-point system (low intensity - 1 point, medium - 2, large - 3).

BUILDING TRAINING EXERCISES FOR A BOXER

To better organize the training, make it varied and effective, we use various forms classes.

The main forms are: 1) morning exercises, 2) theoretical classes (interviews); 3) general physical training; 4) training on the road; 5) special physical training; 6) improvement of technology; 7) combat practice.

These classes have different content, volume and intensity, depending on the stages and tasks of training.

MORNING WORK-OUT

With morning exercises the boxer's work day begins, regardless of the training period. Charging is a necessary hygienic remedy, which aims to excite the functional activity of the athlete's body after sleep.

On ordinary days, a boxer does exercises at home. In this case, it contains a set of exercises designed in such a way as to involve all muscle groups of the body in the work, gradually excite the activity of the cardiovascular, respiratory and other body systems.

During the period of preparation for the competition, the boxer does morning exercises while walking.

The physical load on the body during morning exercises should be small. The main load is given during the hours of general physical and special training: in the middle of the day (before lunch) and in the evening (before dinner), that is, at the time when championship competitions take place.

You should not confuse a morning walk with a workout on the road, which belongs to general physical preparation and is carried out not in the morning, but in the afternoon, gives a lot of physical activity and aims to develop endurance.

Morning walk is an increased type of exercise. It is held in summer and winter on a flat road or path. The costume for a walk should be light, not restricting movement.

The walk begins with a walk. Next, exercises such as charging are performed that stimulate the functional activity of the body. You can do on the go without a big load of movement that imitates boxing punches. The walk lasts 30-40 minutes. and ends with a light run and a calm walk.

THEORETICAL LESSONS

The current level of achievement in any sport is very high. Therefore, the vigorous activity of an athlete has now become unthinkable without deep knowledge in matters related to his training and participation in competitions.

A master of sports, as a person who has achieved high perfection in a chosen sport, must know a lot from the field of physical culture and related sciences in order to confidently and correctly solve training problems. He must know the basics of sports hygiene, the rules of the competition, to understand the subtleties of the technique and tactics of boxing. He needs to understand the functional changes that occur in the body under the influence of training. He must know well the means and methods of sports improvement.

Independent work athlete over literature - a direct expression of the principle of activity in the training process.

Group lessons with training boxers are carried out systematically to improve their sports and technical literacy, to draw their attention to the issues of the current training. They deal with issues related to the organization and content of the training, watch and discuss newsreel films, study the characteristics of future rivals, consider the tactical training of some team members, and deal with the facts of violations of discipline.

GENERAL PHYSICAL PREPARATION OF A BOXER

These classes take great place in boxing training. They help him to comprehensively solve the problems of training, contribute to the overall physical development and increase general physical fitness.

General physical training classes are based on the material of gymnastic sports and auxiliary exercises. The more varied the activities, the more best results reached by the athletes.

As already noted, the content of each training session is determined by the tasks that the coach sets on the days of the training he plans. In this regard, he uses the necessary exercises to develop strength, speed, agility and endurance.

A general physical training class can, for example, be entirely devoted to one or another sports game; either built on track and field exercises, rowing, weightlifting; or be combined: various exercises can alternate in it in a certain sequence.

General physical training classes vary in duration and intensity. In their free time from competitions, they are used quite widely, but as competitions approach, they give way to classes to improve boxing techniques and combat practice. At the final stage of the pre-competitive training, general developmental exercises should contribute to the successful implementation of special combat exercises. Their load, intensity depend on the training plan for each day of the week (one day can be devoted mainly to exercises in freestyle combat, the other to improving technique, the third to exclusively physical training, the fourth to rest, etc.), the boxer’s fitness level, well-being, individual characteristics.

TRAINING A BOXER ON THE ROAD

The so-called training on the road is very popular among boxers. This type of physical training was formed during long walks, when the boxer began to alternate walking with long-distance running to develop endurance and sprinting to develop speed. In the future, the traditional boxing walk took on a combined character.

Now, in training on the road, a variety of exercises performed on the go (for the development of speed, agility, strength) are used. But the main purpose of training on the road is to develop the endurance necessary for competitions.

The best place for training - a smooth, soft country road that allows boxers to perform various leg exercises based on movements similar to those of a boxer in the ring (Fig. 120).

Training begins with a calm walk, gradually drawing the body into intense work. The boxer then performs leg exercises, taking quick steps in all directions. In combination with steps, it mimics the movements of a strike and defense. Exercises are also done during light running in small steps, with turns in different directions. They perfectly develop the specific dexterity of a boxer.

The next part of the class may include 30-50m fast sprints, jumping, rock throwing, gymnastic exercises, wrestling, pushing with a partner, medicine ball exercises. The main exercise in training is running for 1-2 km (depending on the period of training).

The workout ends with a quiet walk.

The total duration of the workout is 40-60 minutes. Its time and duration depend on official employment and the degree of training of those involved.

SPECIAL PHYSICAL TRAINING OF A BOXER

The peculiarity of these classes is that they completely lack combat exercises with a partner in gloves and special imitation exercises and exercises in striking projectiles predominate. Additionally (in a small amount) general developmental exercises are used (with a skipping rope and a stuffed ball).

The purpose of such training is to provide the boxer with the opportunity to train with great physical activity, eliminating the nervous tension usually caused by exercising with gloves with a partner.

EXAMPLE SUMMARY OF A TRAINING SESSION ON SPECIAL PHYSICAL PREPARATION OF A BOXER

Group warm-up

Circle walking exercises 10 min.

Wrestling with a partner in the rack 1 round

"Shadowboxing" 1"

Imitation fight with a partner without punches (exercises in feints) 1 »

Setting up projectile strikes

Exercises with a trainer - hitting blunders (attacks and counterattacks with subsequent development of their series of hits) 2 rounds

Continuous strikes on the bag, commensurate with the force of blows 1 round

The same for pear 1 "

Free exercise with pneumatic bag 1 »

Exercises with objects

Rope exercises at a fast pace (with continuous changes in jumping methods) 1 round

Exercises with a partner - tossing a stuffed ball in various ways 5 min.

Exercises without objects

For strength development, stretching and relaxation (standing, sitting, lying down) 10 min. ..

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