SHANE RICE: A well-planned taper is vital on the week of championship

PREPARATION in the week leading up to a championship plays a crucial role in determining team performance on game day.

Competitive teams invest countless hours in training with the goal of peaking at the right time for championship, which is the business end of the season.

From a physiological standpoint, players can typically achieve two or three main peaks in a season, with each peak lasting for one to two weeks, allowing for back-to-back peak performances.

However, the challenge lies in planning the taper so that the player peaks at the right moment. Many players miss their peak due to an inappropriately timed taper.

A taper generally refers to a progressive reduction in training load. This reduction is designed to minimize physical and psychological stressors, allowing the body to adapt fully to training and optimize performance.

A properly implemented taper can lead to significant improvements in various physical and psychological factors.

The two main training variables adjusted during a taper are volume and intensity, both of which must be carefully balanced.

Maintaining intensity is crucial to avoid a detraining effect.

Training frequency should be maintained at 80 percent or greater of normal levels, while volume should be reduced by 60 to 90 percent.

In the training building to championship, I would still train with maximum intensity through game based drills but cut the volume significantly.

If you train for 60 mins every training session, then on championship weeks, I would cut it to 40 minutes per training and even 20 minutes for the training just before the game.

Linear Taper: Training volume is gradually decreased day by day throughout the taper (similar to descending stairs). This method allows for a steady reduction in training load.

In terms of HSR for players, you may have been hitting 2000-3000m on average for the players in the weeks building to championship but then dropping in the 10-14 days prior and so on.

In the gym, move from higher volume strength & power work to just 1-2 sets of work across the session but keep intensity up.

An example of a training week of championship would look like the following:

Tuesday – Cut training volume to 60 per cent of regular sessions. Meaning a 60 minute session would be 35 minutes, but keep the intensity up through the usual game based approach method.

Thursday – Cut training volume to 40 per cent which would be 25 minutes. Again, ensure the intensity is there but you are cutting down the time that players are on their feet.

In terms of the gym, here is a tapering session that you may try on the week of championship instead of the regular higher volume work in the gym.

A1: Single Leg Box Jumps 2 x 3

A2: Box Jumps 2 x 3

B1: Barbell Box Squat 2 x 3

B2: Explosive Step Ups 2 x 3

C1: Isometric Hamstring Hold 2 x 30 secs

D1: DB Calf Raises 2 x 20

D2: Med Ball Slam 2 x 3

D3: DB Bench Row 2 x 5

In conclusion, the week of championship preparation is pivotal. A well-planned taper, balancing volume and intensity, can ensure players peak at the right time, enhancing their chances of success.

By understanding and implementing effective tapering strategies, coaches can significantly impact their team’s championship performance.