Special Preparation Period, An Important Part of any Training Program - Coach Albert

Preparation for a competition for an athlete must be prepared from a long time ago. Ideally a professional athlete needs six months to reach peak training, so ideally in a 12 month period there are two peak performances or peak training.

The training stages are divided into several stages, namely Pre-Conditioning, General Preparation, Specific Preparation, Pre-Competition and Peak Performance. This year I am escorting I Gede Siman Sudartawa to participate in the preparation of the largest multi event in Southeast Asia for swimming with a backstroke specialty.

At the end of February 2022, Siman entered the Specific Preparation training stage, where the intensity of the exercise increased from the previous training stages. The aim of this stage is to increase the anaerobic threshold, maximize the oxygen intake capability and the capacity of the rhythm of the match. This is achieved by manipulating the volume and intensity of training in order to achieve continuous improvement. The measurable goal is the improvement of match skills and in particular the achievement of time records in practice sessions.

In this stage the exercises are carried out in the morning and evening, where exercises in the swimming pool are carried out every morning and afternoon for three days a week. In addition, the gym training was carried out 3 days of training sessions during the day where the training session for Saturday afternoon was canceled so that Siman could rest. Siman's total training in one week is 8 swimming training sessions and 3 gym training sessions. The intensity of the exercise at this stage is very high so that the distance traveled in the pool is carried out with gradual adjustments, namely 40 Km in the first week, 45 Km in the 2nd week, 50 Km in the 3rd week and 35 Km for the 4th week with the aim of energy recovery.

In the previous training phase, namely general preparation, Siman did exercises to cover a distance of 50km every week, but the intensity was not as heavy as at the current training stage. In the previous stage, Siman focused on aerobic metabolic ability where the distance in the training session was longer than his current training stage. However, at the current stage of training, the emphasis is on activating anaerobic metabolism, where the emphasis is on explosive power, so that the exercise is carried out more vigorously even though the distance traveled in a training session is shorter.

A little deeper, the anaerobic threshold (AT) is the level of exertion that occurs from aerobic metabolism to anaerobic metabolism. During aerobic metabolism, the body creates energy by burning carbohydrates and fats, which are examples of our daily activities. While anaerobic metabolism begins to be applied by the body when physical intensity increases, where the aerobic system can no longer meet the body's energy needs. During anaerobic metabolism, the body burns stored sugar to supply the additional energy it needs, and lactic acid is produced more quickly than it can be metabolized. If the body implements this physical activity at the Special Preparation stage, it will feel pain in the muscles, and fatigue due to anaerobic energy expenditure, so this exercise is very difficult to do for more than a few minutes. Therefore, this training pattern is carried out briefly but repeatedly.

From the description above, it can be seen that nutritional intake plays an important role in the Special Training stage for athletes. Sugar levels in the body must be increased so that this explosive power through anaerobic metabolism can be achieved optimally. Therefore, in this training stage, the composition of the athlete's diet will have a greater allocation of carbohydrates compared to protein and fat. Especially for Siman, with his body dimensions, the composition of 65:20:15 is set for daily food consumption. The role of carbohydrates in providing sugar to be burned in this anaerobic metabolic process provides sufficient fuel needed for this training process. If this nutritional intake is sufficient, then the energy recovery process for the next training session will be faster so that the overall training program can be carried out in order to achieve the best performance in welcoming Peak Performance later.

In the next four weeks, this training process is carried out to then enter the Pre-Competition and Peak Performance stages. In each of these stages there will be differences in the composition of the nutrients needed. And for all of that, the Kachimeshi Winning Meals Program always provides support for the best nutritional intake for the winners. You can follow every step that we do and also the final result through this website. Greetings Sports and hopefully we all get inspired in implementing a healthy lifestyle to win every day through the Kachimeshi Winning Meals Indonesia program.