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1) What is a taper?
Period of reduced training load in leadup to major competition.
2) Is peaking the same as Tapering?
Peaking doesn’t require reduced training load. It may increase.
3) Do we decrease intensity, volume, or frequency?
Decrease volume (typically session volume) 41-60% reduction
Maintain frequency
Maintain or slightly increase intensity
The goal is to reduce fatigue (neuromuscular system and fast twitch fibers like tapers) and Increase Fitness
Fatigue dissipates more quickly than fitness is lost
Increase Sport Specificity (ex: Practice Competition Lifts/ Sport Drills) as you approach the competition
4) How long before competition should we reduce load?
2 week taper seems to provide best results for endurance athletes (according to meta analysis but individualize to your athlete)
2- 6 days seems to be optimal for strength athletes
5) Do longer events require longer tapers?
Evidence says no. More about the individual athlete than duration of the event.
Endurance Information from Inigo Mujika
References:
Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007 Aug;39(8):1358-65. doi: 10.1249/mss.0b013e31806010e0. PMID: 17762369.
Grgic J and Mikulic P. Tapering practices of Croatian open-class powerlifting champions. Journal of Strength & Conditioning Research 31: 2371-2378, 2016.
Marrier B, Robineau J, Piscione J, Lacome M, Peeters A, Hausswirth C, Morin J-B, and Meur YL. Supercompensation kinetics of physical qualities during a taper in team sport athletes. International Journal of Sports Physiology and Performance 12: 1163-1169, 2017.
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