How to train cross-country skiers in connection with the introduction of official sprint competitions into the program. Evgeniy Goryachev: Training for beginner skiers Training process of ski racers

The second part of the training manual “Training Methods in Ski Racing from Beginner to Master of Sports” contains approximate training programs for annual cycles for ski racers aged 15-18 years (boys, juniors).

The structure and content of each of the presented annual programs determine the focus of the training process on rationally increasing the level of general and special performance of the athlete’s body from stage to stage, on achieving and maintaining a high level of sports form during the competitive period; provide optimal continuity of annual training loads from one age to the next.

In accordance with age and qualifications, scientifically based modern ratios of training means and methods, parameters of training and competitive loads of the main and auxiliary training means are recommended in individual classes, weekly microcycles, and at the stages of annual cycles. Practical experience and experimental studies of the authors give grounds for the conclusion that the textbook will help the coach, together with the athlete, more efficiently build long-term training.

The textbook is addressed to coaches of youth sports schools, athletes, students of institutes and physical education departments of higher educational institutions.

The first part of the manual, published earlier, outlines the methodology for planning individual training from beginner to master of sports and approximate training programs for ski racers aged 10-14 years (boys, young men). This, second, part is a structural continuation of the author’s concept of individual programming of the training process in cross-country skiing from a beginner to a master of sports.

SYSTEM OF MULTI-YEAR PLANNING OF ANNUAL TRAINING PROGRAMS
FOR SKIERS-RACERS (BOYS, YOUTHS, JUNIORS, MEN)
FROM BEGINNER TO MASTER OF SPORTS
ACCORDING TO AGE AND QUALIFICATIONS

Age	Training program volume stage, degree of intensity	Sports discharge
23-24	1 1	Master sports
21-22	2 1-2	Master sports
19-20	3 3-4	Candidate in m/s
18	4 4-5	Candidate in m/s
17 (Grade 11)	5 5-6	1 rub.
16 (Grade 10)	6 7-8	1 rub.
15 (9th grade)	7 9-10	2 r.
14 (8th grade)	8 11-12	2 r.
13 (7th grade)	9 13-14-15-16	3 r.
12 (6th grade)	10 17-18	1 youth R.
11 (5th grade)	10 19-20	2 youth R.
10 (4th grade)	11 21-22	No rank

See Part I, page 7.

AGE STANDARDS FOR ANNUAL TRAINING PROGRAMS FOR SKIERS-RACERS 15-18 YEARS OLD (BOYS, JUNIORS)

ANNUAL CYCLE TRAINING PROGRAM
SKIERS-RACERS - 7/9

(volume level - 7, intensity level - 9)

15 years old (9th grade) - 2nd category

1. 
   Programs of weekly microcycles of different modes of intensity, focus and specificity, planned at the stages of the annual training cycle (22 weekly microcycles).
2. 
   Volumes of training aids at stages and periods of the annual training cycle.
3. 
   Application.

ANNUAL TRAINING CYCLE

Structure of the annual cycle. Planning weekly microcycles of different modes of intensity, focus and specificity at the stages of the annual training cycle.

Graph of load modes based on the total intensity of weekly microcycles at the stages of the annual training cycle.

STRUCTURE OF THE ANNUAL TRAINING CYCLE
Planning weekly microcycles of different tension modes,
focus and specificity at the stages of the annual training cycle

PREPARATION PERIOD

Duration - 8 weeks (April. May.)

April - weekly microcycles - 1; 1; 1; 2;

May - weekly microcycles - 1; 1; 1; 2;

(Start the preparatory period on March 28 - April 3, from Monday on any day of these dates).

STAGE 2

Duration - 10 weeks (June. July.)

June - weekly microcycles - 3; 4; 5; 6; 7;

July - weekly microcycles - 3; 4; 5; 6; 7;

STAGE 3

Duration - 10 weeks (August. September. October.)

August - weekly microcycles - 8; 9; 10; eleven;

September - weekly microcycles - 8; 9; 10; eleven;

October - allotment microcycles - 12; eleven;
STAGE 4 (TRAINING ON ROLLER SKI)

Duration - 3 weeks (October)

October - weekly microcycles - 13; 13; 13;
STAGE 5 (SKI TRAINING)

Duration - 3 weeks (November)

November - weekly microcycles - 15; 16; 17;

(If there is no snow, train in the first week)

COMPETITIVE PERIOD

1 TRAINING STAGE

Duration - 3 weeks (November. December.)

Block of weekly microcycles - 18; 18; 19;

1 COMPETITION STAGE

Duration - 4 weeks (December. January.)

Block of weekly microcycles - 20; 21; 21; 21;

Preliminary competition stage: control, training and qualifying competitions for the main competitions of the season

2 TRAINING STAGE

Duration - 4 weeks (January. February.)

Block of weekly microcycles - 16; 19; 19; 16;
2 COMPETITIVE STAGE

Duration - 7 weeks (February. March.)

Block of weekly microcycles - 21; 20; 21; 21; 21; 20; 21;

Main competition stage:

control training and main competitions of the season.

PROGRAMS OF WEEKLY MICROCYCLES OF DIFFERENT MODES
INTENSITY, DIRECTION AND SPECIFICITY,
PLANNED AT THE STAGES OF THE ANNUAL TRAINING CYCLE
(22 WEEK MICROCYCLES)
BE3 SNOW TRAINING

Programs 14 week microcycles of different intensity modes, focus

and the specificity of the loads included in the blocks of weekly microcycles 1, 2, 3, 4 stages of the preparatory period.
TRAINING INTENSITY:

(cross-country skiing, running with jumping simulation, cross-country running, roller skiing).

1. 
   Training speed - II intensity zone (pulse - 140-160 beats/min.)
2. 
   Competition speed - IV intensity zone (pulse - 180 beats/min. and above)

1st MICROCYCLE
Educational and training

Microcycle modes:

1. 
   
2. 
   

Microcycle load diagram

Days of the week	Lesson mode by general tension in conditional load points	Presenter training means
Monday	3	Cross running
Tuesday	4	Cross running
Wednesday	4	Cross running
Thursday	3	Cross running
Friday	4	Cross running
Saturday	-	-
Sunday	4	Cross running

Monday

Morning - warm-up - 0.5 (see appendix)

Venue - plain

1. 
   
   
2. 
   Strength gymnastics - complex (see appendix)
3. 
   4 x (skating squats - 60/60 + push-ups - 25 + jumping - 50), after 100 m running + 100 m walking
4. 
   Exercises with a shock absorber - 10 min. (see Attachment)
   (simulation exercises of ski moves)
5. 
   

Tuesday

Morning - warm-up - 0.5

Venue - plain

1. 
   
2. 
   
3. 
   
   rest - 5 min.
4. 
   Strength gymnastics:
   3 x (pull-ups - 8 + push-ups - 25 + jumping - 50), after 100 m running + 100 m walking
5. 
   Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

1. 
   
   rest - 3 min.
2. 
   
   
3. 
   
4. 
   

Thursday

Morning - warm-up - 0.5

Day - tr-3 (maintenance regimen)

Venue - plain

Goal 3: developing strength endurance

Like Monday

Friday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

Goal 3: developing special endurance

1. 
   Run 8 km - training pace (flat - 1 km - 4.30)
2. 
   Multi-jump - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220cm) - 24 sec.),
   rest - 5 min.
3. 
   General developmental gymnastics - 5 min. (see Attachment)
4. 
   Arm strength - 2 x 2 min. (on a low bar), after 100 squats (see appendix)
5. 
   Football - 30 min.

Saturday

Morning - warm-up 0.5

Day - rest or bike 50-60 km (free riding)
Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

3 tasks: developing general endurance, strength endurance

Like Wednesday

2nd MICROCYCLE
Educational and training

Microcycle modes:

1. 
   in terms of general tension - supportive;
2. 
   In terms of intensity - supportive.

Microcycle load diagram
by general intensity and specificity

Days of the week	Lesson mode by general tension in conditional load points	Presenter training means
Monday	-	-
Tuesday	4	Cross running
Wednesday	4	Cross running
Thursday	-	-
Friday	6 (high speed)	Cross running
Saturday	-	-
Sunday	4	Cross running

0volume of microcycle training aids

Monday

Morning - warm-up - 0.5

Day - rest
Tuesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

Goal 3: developing special endurance

1. 
   Control exercise: pull-ups - 20 times, rest - 3 minutes, spin. on uneven bars - 20 times
2. 
   Run 8 km - training pace (flat - 1 km - 4.30)
3. 
   Multi-jump - (2 km) - 20 x 100 m, after 200 m of running (number of jumps 46 (220 cm) - 24 sec.),
   rest - 3 min.
4. 
   General developmental gymnastics - 5 min.
5. 
   Football - 30 min.

Wednesday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

3 tasks: developing general endurance, strength endurance

1. 
   Running 7-8 km - training pace (flat - 1 km - 4.30),
   rest - 3 min.
2. 
   Strength gymnastics - complex
   Pull-ups - 3 x 8 times, through - 30/30 skating squats
3. 
   Exercises with a shock absorber - 10 min. (simulation exercises of ski moves)
4. 
   Football - 1 hour (if without football, then run 15 km - training pace)

Thursday

Morning - warm-up - 0.5

Day - rest
Friday

Morning - warm-up - 0.5

Day - tr-6 (high-speed), (developmental mode)

Venue - plain

3 objectives: monitoring the level of general specialized physical fitness;
nurturing the strong-willed qualities of a racer

General physical training competition

1. 
   Pull-ups - 15 times
2. 
   10th jump (running in 5-6 steps) - 26.00 m
3. 
   Push-ups (bends while lying down) - 50 times
4. 
   Run 1 km (plain) - how long will it take?
5. 
   Football - 30 min.

Saturday

Morning - warm-up - 0.5

Day - rest
Sunday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Venue - plain

3 tasks: developing general, strength endurance

Like Wednesday

3rd MICROCYCLE
Educational and training

Microcycle modes:

1. 
   according to general tension - developing;
2. 
   in terms of intensity - developing.

Microcycle load diagram
by general intensity and specificity

Days of the week	Lesson mode by general tension in conditional load points	Presenter training means
Monday	3	Cross running
Tuesday	4	Running with a jump imitation
Wednesday	4	Roller skiing
Thursday	4	Running with a jump imitation
Friday	5	Running with a jump imitation
Saturday	4	Roller skiing
Sunday	4	Running with a jump imitation

0volume of microcycle training aids

№ p/p	Training aids	Plan
1 2 3 4 5	Running (cross-country), running with simulated roller skating (km) Running (cross-country) (km) (of which competition pace) Imitation run (km) (of which competition pace) Rollers (km) (of which competition pace) Gymnastics (hour) Games (football) (hour) Swimming (km) Bike (km)	116
	Number of workouts (of which high-speed) Morning workout Load points based on total tension (of which high-speed)	9

Monday

Morning - warm-up - 0.5

Day - tr-3 (maintenance regimen)

Venue - plain

Goal 3: developing strength endurance

1. 
   Running 8 km - training pace (flat - 1 km - 4.30),
   walking - 100-150 m, rest - 3 minutes.
2. 
   Strength gymnastics - complex
3. 
   4 x (skating squats - 60/60 + spinning - 25 + jumping - 50), after 100 m running + 100 m walking
4. 
   Exercises with a shock absorber - 10 min. (simulation exercises of ski moves)
5. 
   Stretching and relaxation exercises - 3 min.

Jumping - jumping up from a deep squat

Otzh. (push-ups) - bending the arms while lying down

Tuesday

Morning - tr-1 (see appendix)

Day - tr-4 (maintenance regimen)

Venue - mountains

3 objectives: development of special and strength endurance

1. 
   Control exercise: pull-ups - 20 times, rest - 3 minutes, spin. on uneven bars - 20 times
2. 
   Running 2 km - training pace (9.00), general developmental gymnastics - 5 min.
   2 x (push-ups - 25 + jumping - 50), after 2 min. recreation
3. 
   Imitation running - 6 km - (1 km - 4.50), (jump length - 200 cm, 100 m - 50 jumps - 24 sec.),
   rest - 5 min.
4. 
   Strength gymnastics - complex
   Arm strength - 2 x 2 min. (on a low bar), after 100 squats
5. 
   Football - 30 min. (or swimming)

Swimming (see appendix)

Training of a young ski racer

Preparation period

Young skier training is a continuous, multi-year process that includes physical, technical, tactical, psychological and theoretical training.

The annual training cycle in skiing is conventionally divided into three periods: preparatory, competitive and transitional.

Preparation period is divided into 3 stages : spring-summer, summer-autumn and autumn-winter. Main tasksspring-summer stage are : increasing the general physical fitness of athletes (development of endurance, strength, speed, flexibility, agility, balance), improving technique in simulation exercises and movement on roller skis, mastering theoretical knowledge on the principles of self-control, nutrition, hygiene, restoration of the body and other issues.

Tasks of the summer-autumn stage : development and improvement of basic physical qualities and functional capabilities, gradual increase in performance in running, walking, jumping, moving on roller skis, increasing the intensity of training sessions.

Tasks of the autumn-winter stage : restoration of skiing skills, development of special endurance, maintaining a high level of general and strength endurance, creating a base for performing in competitions, gradually gaining experience in performing in competitions.

Competitive period most often begins in January and ends in mid-April, and in some regions of the country even earlier. Objectives of the period: bringing skiers to the time of the main starts, to the level of highest performance, improving the physical, functional, technical, tactical and volitional capabilities of athletes, accumulating competition experience.

Training means during the spring-summer period and summer-autumn stages are: running and walking with varying intensity, cross-country running, running with walking and jumping imitation of ski moves uphill (with poles), jumping and multi-jumps. Special strength and simulation exercises, movement on roller skis, general developmental exercises, sports games, swimming, rowing, cycling. As follows from this listing, the range of means is very wide and affects a wide variety of systems and functions of the athlete’s body.

In the autumn-winter stage, training means have a more pronounced special character. The main place in the training is occupied by movement on roller skis of various types, running with imitation on climbs, cross-country running, special exercises for strength endurance and, at the end of the stage, movement on skis.

During the competitive period, the main training tool is skiing in various ways. Additional: cross-country exercises, stretching and relaxation exercises, as well as supporting strength endurance of the muscles of the legs, arms and torso.

The training load during the annual cycle constantly changes depending on the specific tasks of the periods and stages. It is wavy in nature with a general tendency to increase the load in the preparatory period, stabilize in the competitive period and decrease in the transition period. Moreover, the two main components of the load - volume and intensity - are not always increased in parallel. Usually, at the beginning of the preparatory period, the training volume increases significantly with a slight increase in the intensity of the training means; later, towards the end of the period, the volume and intensity of the training increases in parallel; By the competitive period, the volume of the load stabilizes or even decreases, and the intensity increases significantly.

Wave-like changes in the training process make up cycles of varying lengths. Large ones - macrocycles - characterize changes in load over the course of a year, and sometimes several years. The medium ones - mesocycles - express the change in load over the course of a month or training stage within its period, and, finally, the small ones - microcycles - reflect the change in load over 2-7 days, i.e. constitute the microstructure of training. The undulation of load changes in micro- and mesocycles involves not only the distribution of its volume and intensity, but also the alternation of means and methods of training skiers.

All training aids are clearly dosed. Dosing is carried out using two known indicators of the work being performed: volume and intensity.

The units of measurement for training volume are considered to be mileage or time spent using a particular training tool.

An indicator of the intensity of the exercises performed is the heart rate (HR), the level of oxygen consumption and the amount of oxygen debt. The dosage of load in training young skiers depends on a number of factors: age, training period, physical fitness of the athlete, the nature of the exercises and the method of their application. In skiing, unlike a number of others, the intensity of the load is influenced by many external conditions: the terrain of the route (the number and length of ascents, descents, flat sections), the nature of the ski track (soft, hard, loose, dense, deep, icy), weather, skis, lubricant. All these factors do not allow us to focus on the speed and pace of movement when determining the intensity of the load. Under these conditions, a fairly reliable and informative indicator of the intensity of the load on the body has been adopted - heart rate (HR). Heart rate is an integral indicator of the impact of load on all organs and systems of an athlete; most of a skier’s training exercises are correlated with heart rate and, when dosing, are determined by the heart rate or adjusted by it.

The Laboratory of Theory and Methodology of Children's and Youth Sports VNIIFK (now the Research Institute of Sports) recommends focusing on the following load intensity zones based on heart rate when working with young skiers:Izone – low intensity loads – with heart rate up to 130 beats/min.IIzone – low intensity loads – with heart rate 131-155 beats/min.IIIzone – moderate intensity loads – with heart rate 156-175 beats/min.IVzone – high intensity loads - with heart rate 176-190 beats/min.Vmaximum intensity load zone – with heart rate over 190 beats/min.

In the preparatory period, 70% of all training work with young skiers should be carried out inIIzone with heart rate 131-155 beats/min. And 10% at heart rateIIIzones. Loads are used only occasionallyIVzones, and the rest of the training is carried out in recovery mode at a heart rate of 120-130 beats/min.

Research has proven that in cyclic sports, improvement of body functions in training should primarily be due to an increase in its volume at optimal intensity (heart rate - 131-155 beats/min.) Only upon reaching a certain level of preparedness (approximately 1 “adult” category ) increase the amount of work in the medium-intensity zone, up to about 50% or a little more. Therefore, the younger the young athlete or the less prepared he is, the lower the intensity zone his training should be.

Preparation period – the longest period of training for a skier. In some regions of the country it takes up to 6 months (from the beginning of June to the end of November). Therefore, it is especially important to gradually increase the intensity of the loads and match them to the athletes’ capabilities.

In training sessions of the preparatory period, the main place when working with young skiers is given to means of general physical training (GPP). According to the recommendations of scientists, the volume of use of general physical training tools can reach 70-80% at this time, in the main period it can decrease to 20-30% and in the transition period it can occupy up to 80-90% of the total volume of training work. Training means for the spring-summer and summer-autumn stages of the preparatory period are listed above, their number in a separate lesson and the methods of using these means are determined by the tasks of these stages (development of endurance, strength, speed, flexibility, balance, agility). In order to develop certain qualities, increasing sports performance, various training methods are used.

Endurance - a defining quality for a skier. It is most closely related to functional and general physical training. In sports physiology, endurance is defined as the ability to perform dynamic muscular work of a predominantly aerobic nature for a long time, overcoming fatigue. Endurance depends on a number of limiting physiological factors, the most important of which are the level of maximum oxygen consumption (MOC), pulmonary ventilation, the threshold of anaerobic metabolism, blood volume and composition, the functioning of the cardiovascular system and muscle composition. Two of them – MIC and muscle composition – most clearly determine the possible level of endurance development.

The higher the level of MPC, the easier and longer the aerobic work is performed, the greater the speed the athlete can maintain over a distance, the higher his result in competitions that require endurance. The level of MOC, like muscle composition, is genetically determined. However, with targeted training, VO2 max can be increased by approximately 30% of the original value. This is quite a big increase.

Features of the muscle fiber structure also limit the possibilities of developing endurance. Human muscle fibers are divided into two main types: slow and fast. Slow muscle fibers actively absorb oxygen and are better adapted to long-term, repeated contractions, i.e. long-term endurance work. Fast-twitch muscle fibers work anaerobically and provide short-term fast or powerful force contractions. There is a direct relationship between muscle composition and VO2 max: the higher the percentage of slow fibers, the higher the VO2 max level. Athletes with a high percentage of slow-twitch muscle fibers also exhibit high levels of endurance. Endurance training to a certain extent increases the volume of fibers capable of aerobic energy supply. Exercises that require endurance and develop it are aerobic exercises of a cyclic nature: running, walking, skiing, long-distance swimming and other similar exercises.

It is known that the maximum increase in endurance to cyclic loads is observed in adolescents at the age of 14 years and actively continues until the age of 19. Later, the increase in endurance slows down somewhat. Consequently, the best prerequisites for the development of this most important quality arise in schoolchildren of the 7th grade and above. However, preparation for this most productive period should begin as early as possible, so that by the right time the general physical basis for the active development of endurance is laid.

Used to develop general enduranceuniform method training, which is characterized by low or moderate intensity of movement (IIAndIIIheart rate zones) and long duration. This method is used throughout the entire annual cycle; skiers perform the greatest amount of training with this method onI, IIand at the beginningIIIstage of the preparatory period during rolling in. The intensity of endurance training, as already emphasized, should increase gradually. Such gradualness is necessary for adaptation of the body systems that limit endurance: cardiovascular, respiratory, muscular, endocrine and others. Forcing the load leads to disruptions in the functioning of a particular system. Most often, the cardiovascular and nervous systems, as well as the ligamentous apparatus, are affected. This is especially important to consider when working with teenagers.

The uniform (continuous) method of endurance training helps to improve almost all the main systems of the body that ensure the supply, transport and utilization of oxygen. The continuous method of endurance training is believed to result in more sustained increases in aerobic capacity than other methods and, in addition, helps to provide a basis for these training methods to be less associated with the risk of overload. Duration of continuous operation duringIIzone, heart rate can reach up to 90 minutes in young men, and sometimes more.

In the preparatory period, the greatest mileage in uniform training is covered on roller skis and in running, as well as in running with step imitation on climbs. OnIat the stage, uniform training can be cycling, swimming, rowing, in the form of hiking and exercises with shock absorbers.

Uniform training can be carried out in any of the intensity zones, exceptVzones (in the first two stages). When training inIin the heart rate zone, its duration for young athletes can be quite long and reach up to 2 hours. It can be carried out in the form of a hike or a walk around the area. For preparatory athletes, such training is restorative in nature. Such long-term and gentle work creates favorable conditions for improving the functions of all organs and systems of the body, develops efficiency of movements, the ability to relax, and reduces the possibility of overtraining.

Workouts duringIIzone (with heart rate up to 155 beats/min.) well develop the functions of the cardiovascular and respiratory systems, improve capillarization of muscle tissue. And since these systems require long-term exposure for their development, the training must be quite long. Most often, such training is carried out on roller skis or running. The criterion for the duration of movement in this mode will be the moment the heart rate increases while maintaining the same speed of movement. As soon as the heart rate increases, the work should be completed. The Sports Research Institute recommends uniform training mileage at a heart rate of 156-175 beats/min. For young skiers 14-15 years old, limit to 21 km, and with a heart rate of 176-190 beats/min. in the so-called tempo training – up to 10 km. Older skiers (16-17 years old) can ski at a heart rate of 156-175 beats/min. on roller skis and skis up to 25 km, and with a heart rate of 176-190 beats/min. – up to 13 km. Most often, it is within these mileage boundaries that the heart rate mismatches with the speed of movement. This criterion can also be used for individual load dosing. Workouts with heart rate 176-190 beats/min. can be included in a weekly microcycle no more than twice for athletes 16-17 years old and once for younger skiers.

Along with the uniform method of developing endurance, skiers widely use continuousvariable method. This method of exercise involves increasing and decreasing intensity at regular intervals. Variable training can be rhythmic, i.e. identical periods of intense movement alternate with identical periods of low-intensity movement, and arrhythmic, when the periods of load and its decline are unequal.

There are many variations of variable training, but they are all characterized by alternating segments completed at varying intensities. Accelerations are performed at a competitive or near-competitive speed with a heart rate of 176 beats/min. and higher. The length of accelerations and segments covered at a reduced speed can be different and depends on the age of training of the athletes and the training objectives. But at the same time, the basic principle of the method must be observed - the heart rate during acceleration should not exceed the planned one, and when the pace decreases, it should drop to the value necessary for recovery. If this principle is not followed, the length of acceleration should be reduced or the length of slow movement should be increased. If this does not lead to the desired effect, the training must be completed. Variable training is used to develop the skier's specific endurance. Therefore, in the preparatory period it is best carried out on roller skis or running with walking or jumping imitation of inclines.

Strength training has always been given a large place in the training of skiers. Currently, its importance has increased. The predominant use of simultaneous moves on competitive tracks and the use of skating moves on climbs place increased demands on the strength qualities of skiers.

The main tasks of a skier’s strength training are the acquisition, maintenance and implementation in competitions of optimal power of push-offs with arms and legs. Therefore, when carrying out strength training, you should select means that are as close as possible in terms of dynamic characteristics and mode of muscle work to the conditions of skiing in terms of amplitude, direction of movement, maximum and time of effort.

There are two methods of strength training: distributed and concentrated. The method traditional for skiers and widely used by them is distributed. It provides for an approximately uniform distribution of means and volume of strength training throughout the annual training cycle. Gradually, from the preparatory period to the competitive period, the specialization of exercises and their intensity increase.

In the preparatory period, the specialization of strength exercises increases from stage to stage. If at the first stage of training these are general developmental and various jumping exercises, then at the third stage these are simulation exercises for strength endurance on roller skis.

In the preparatory period, the following exercises can be used to develop strength and strength endurance:

1) general development for all muscle groups, performed using the circular method;

2) with weights (no more than 20% of the athlete’s body weight), simulating elements of skiing;

3) with various shock absorbers (imitation of alternating work of hands, simultaneous stepless movement, or their combination);

4) jumping, multiple jumps and multi-jumps, simulating push-offs in skiing;

5) jumping, performed on climbs of varying steepness;

6) simulating an alternating two-step upward movement (5-12 degrees) without poles and with poles;

7) the same, on the sand;

8) simulating a simultaneous one-step lifting move without poles: a) pushing off with only one leg, b) alternating push-offs with one and the other leg;

9) simulating skating uphill without poles and with poles;

10) the indicated exercises with towing weights.

The purpose of these exercises is to prepare the muscular-ligamentous apparatus for powerful and long-term work, to cause functional restructuring in the muscles. Therefore, the load must be quite high, muscle fatigue must be significant, otherwise this restructuring will not occur. Often in young athletes, the development of the muscular-ligamentous system lags behind the development of the respiratory and cardiovascular systems. Special strength training helps bring it to the desired level. The intensity of strength exercises is close to competitive or even competitive. The main method is repeated, “to failure”, i.e. The length of a segment or the duration of repetition of a movement is determined by the ability to continue these actions with the same force until fatigue. The number of such segments or series of strength exercises is limited by the condition already indicated: the inability to continue the exercise with the same strength and speed. Rest pauses should be sufficient to restore performance before the start of the next exercise. Sometimes they can be determined by the athlete’s well-being and can last up to 4 minutes.

It is clear that most strength and strength endurance exercises cannot act in isolation on only those systems that are aimed at. At the same time, other systems of the body are also loaded. Thus, by developing the skier’s motor apparatus (muscles and ligaments), we load the cardiovascular and respiratory systems, and by training the aerobic performance of the body, we improve muscle function. However, the primary focus of training, in this case strength training, must be preserved and clearly expressed, otherwise its effect is lost.

To ensure that strength, frequency of movements, tempo and speed are maintained in strength training at a high level, and the cardiovascular system is not overloaded and the heart rate does not rise above 170 beats/min, limit the length of the segment or the time of performing the exercise, increase the rest pauses between them so so that the heart rate decreases to 110 beats/min. Thus, the more powerful the strength load, the shorter the exercise time and the longer the rest pause.

Special strength training on roller skis is especially effective in the preparatory period. Below are some strength endurance exercises on roller skis:

1) alternating stepless movement (on the plain and in the “dragon”);

2) simultaneous stepless movement in the “tyagun”;

3) stepless move with pushing off with only one stick;

4) acceleration in climbs without poles;

5) “scooter” - sliding on only one roller ski, pushing off with the other;

6) passing a certain segment in fewer steps;

7) the same, but with simultaneous moves (fewer repulsions with sticks);

8) towing a load (for example, an old tire) in various ways on the plain and in the “traction”.

The mode and methods for performing these exercises are approximately the same as for jumping and imitation exercises.

Training on roller skis with a large power load (for example, towing a load) can be dosed depending on the performance of each athlete as follows: athletes are divided into pairs. While one is towing a load, the other is moving nearby without a load - resting. As soon as the towing person’s heart rate increases above a predetermined value (this can be easily determined by the breathing rate), the partners change places: the towing person removes the cord with a hook from his belt and hooks it onto his friend’s belt. The training continues until the specified number of segments is completed or the pace and strength of push-offs drop. Partners can also take turns towing each other without using any cargo.

The effectiveness of specific strength training should be systematically monitored through simple testing. By comparing the test results at the beginning and end of the preparatory period, one can monitor the growth of the skier’s strength qualities. Such tests could be:

A standard segment is overcome by repeated jumps, the number of jumps and the time to overcome the segment are recorded;

The simulation involves walking a standard section of the climb (without poles or with poles) with the same parameters being recorded;

A standard segment of the climb is covered on roller skis in one way or another, with control over the time it takes to overcome it, the number of steps and push-offs with poles.

Depending on the test results, adjustments are made to the athletes’ strength training program.

At the third stage of the preparatory period, with snow falling, special strength exercises are performed on skis and more and more emphasis is placed on the development of strength endurance, i.e. to maintain optimally powerful effort for as long as possible - at least the time required to cover the competition distance. Exercises on skis are similar to the exercises on roller skis given earlier. Most often they are carried out in series aimed at developing certain muscle groups of the arms, legs or complex effects.

Strength training on skis does not exclude the development of local muscle strength endurance by other means. Once or twice a week they conduct classes with shock absorbers, with various weights, overcoming their own weight, jumping and changing legs by jumping on a support. Such exercises can be done in the gym, at home, and even in the snow. They can be included in the main training, allocating 15-20 minutes to them, or performed in your free time from training sessions.

In parallel with the work on developing the most important qualities for a skier - endurance and strength endurance - speed, agility, flexibility, and balance are improved in the preparatory period. These qualities are developed to a large extent in outdoor and sports games, which occupy a significant place during this period of skier training. Along with physical qualities, the game develops the most important traits for young athletes - the will to win, collectivism, resourcefulness, and perseverance in achieving goals. In addition, games help increase the emotionality of training. Games can be selected according to training objectives, the nature of the impact on the body and the age of the athletes. The load can be easily adjusted by selecting games, changing the conditions for their implementation, tempo and duration. Some games can serve as a means of active recreation, and such as football, handball, rugby - as a means of improving speed, agility, and coordination of movements. Speed ​​at the beginning of the preparatory period is developed through athletics, running exercises, accelerated jumps in outdoor games and relay races. Later - by simulating skiing for short periods, accelerating on roller skis, and then skiing. In exercises to develop speed, maximum frequency and speed of movements are required. The duration of the exercise should not exceed 10 seconds for 12-year-olds, and 20 seconds for older ones. The execution method is repeated. The number of repetitions is from 4-5 to 12-15 in 2-3 series, with rest pauses between repetitions and series sufficient for full restoration of performance, a drop in heart rate to 100-110 beats/min., but not less than 2-3 minutes.

Speed ​​is not the most important quality of a skier; agility and balance are more important.To develop dexterity at the first stage, simple acrobatic exercises (somersaults, flips, spins), gymnastic exercises (on a balance beam, horizontal bar), outdoor games (“Tag,” “Knock out of the circle,” etc.), and sports games with a ball are used. These exercises are included both in the main training sessions and in additional ones - in exercises or individual tasks. In winter, at the third stage of the preparatory period, agility and balance are improved in exercises on slopes with turns, overcoming hummocks, depressions and other terrain difficulties, slalom and games on skis.

Equilibrium They train with exercises on a narrow high support, movement on roller skates and roller skis. Moving along a narrow support, jumping, turning, doing exercises on it, standing on one or both legs, and swinging your legs contribute to the development of the trained quality. Such exercises can be included in almost every workout and alternated with exercises to develop strength, flexibility and improve technique. In winter, balance, like agility, is improved when working on mining techniques.

Development of flexibility and maintaining this quality takes the entire annual training cycle of a skier. It is advisable to maintain the level of flexibility at all stages of training with daily exercises, gradually increasing their number, variety and amplitude. Flexibility exercises are well known: bending forward and down with the legs straightened at the knees, straight naked swings forward and upward, swinging the leg to the side, rocking and turning in a deep lunge, half-splits and splits, bending back, “bridge”, bending the torso to the sides , body turns, rotations, swings and jerks with straight arms up, back and many others. The importance of developing flexibility is that it increases the elongation and, accordingly, elasticity of the muscles, thereby promoting their relaxation and contraction. The ability of muscles to recover after exercise also improves. With well-developed flexibility of movement, athletes gain freedom, lightness and breadth.

Exercises to develop flexibility are performed with large or maximum amplitude, sometimes with weights. Each exercise must be repeated at least 15 times, with a gradual increase in amplitude. These exercises do not require much physical exertion and can be included in a warm-up or in specialized exercises.

It is clear that the work to develop all the qualities described above is a single training process. All qualities are interconnected and influence each other.

End of preparatory period is characterized by a slight narrowing of the skier’s means of preparation and an increase in the intensity of the load. The number and variety of games and general developmental exercises decreases. Training speed and strength is increasingly associated with the most important quality for a skier - endurance. The nature of these exercises is becoming more and more specialized, closer to specific ski moves. The number of repetitions and the speed of their execution increases. Uniform and variable training methods are complemented by interval, repetition and control. If in the variable training method the decrease and increase in load intensity is relatively smooth, then in interval and especially repeated training, load and rest are more contrasting.

Interval method are used for the development of special endurance and consists of repeated passage of distance segments at high intensity, alternating with rest pauses.

The interval method of developing endurance is based on the fact that the stroke volume of the heart increases during rest after hard work. This allows you to maintain the maximum values ​​of the stroke volume of the heart during most of the work and during rest.

The duration of individual exercises in interval training is usually recommended to be limited to 2 minutes, but special studies conducted with skiers have shown that the best training effect when working on roller skis and skis is obtained by covering a segment of about 1000 m in length. The rest interval is 45-90 seconds, intensity according to Heart rate at the end of the working interval is up to 170-180 beats/min, and at the end of the rest pause – 120-130 beats/min.

It should be borne in mind that the increase in heart rate towards the end of the segment is more than 180 beats/min. and a drop at the end of the rest pause to a value below 120 beats/min. is inappropriate, since in both cases the stroke volume of the heart decreases, and therefore the effectiveness of the training.

The interval training method is aimed mainly at increasing the functionality of the heart and the body’s ability to intensively utilize oxygen, i.e. to increase the level of aerobic and anaerobic performance. With the specified pulse mode, the consumption values ​​and the percentage of oxygen absorption are in the most favorable ratios.

If the number of accelerations is more than 10, interval training can be carried out in series of 5-6 accelerations each, with a rest between series of 4-6 minutes.

Repeat method training is used to develop speed endurance and speed. Distance segments are overcome with high intensity and a heart rate close to or equal to the competitive one - 180 beats/min. and more. Rest pause, usually passive - from 3 to 8 minutes. Operating time – from 1 to 6 minutes, sometimes more. The repetition method is more strenuous than the interval method. Both methods are used, as a rule, in the competitive period, but are also used in the second and third stages of the preparatory period.

Control method used to determine the readiness of skiers for competitions, checking the level of general and special training. This method is applied periodically in an annual cycle. In the preparatory period, the level of general and special physical fitness is monitored, and in the competitive period, special and speed endurance, readiness for the main competitions are monitored. Distances of control starts can be either less than the main one or slightly longer, depending on the tasks of the stage or training cycle. Based on the results of control training, the further training program is adjusted.

It should be remembered that skiers train not so much on flat terrain, but on rough terrain, with climbs of varying steepness and length. Therefore, the load in training will depend not only on the method of its implementation, but also on the terrain of the route on which it is carried out. Thus, uniform (continuous) training on a very rugged route, with long climbs, will give a completely different effect than the same on the plain. This should be taken into account when drawing up a work plan and choosing a training circle. To avoid an unplanned increase in intensity, you can limit the pace of movement on climbs by monitoring your heart rate at the end of each one. This way you can achieve uniform heart rate in a given mode.

Planning distribution load and rest at one or another stage and in the microcycle, one should proceed from the body’s ability to adapt, i.e. restructuring of functional systems under the influence of external factors. Adaptation processes occur only when the load reaches a certain intensity and a certain volume. The more the magnitude of the loads approaches the individual capabilities of the athlete, the faster the process of adaptation to them proceeds - adaptation. Excessively large loads or an incorrect relationship between their volume and intensity disrupt the body's adaptive and regulatory ability and cause a decrease in performance. At the same time, science recommends that athletes be accustomed to performing large but accessible training loads already in their young years. It has been established that the performance of a young athlete progressively increases only if the load at all stages of training fully corresponds to the functional capabilities of his body.

The load during a training session causes fatigue, which temporarily reduces the functionality of the body. This is an irritant for the adaptation processes that take place during the rest phase. The restoration of functional capabilities occurs with an increase in the initial level - this overcompensation forms the basis of training. Therefore, increasing the load must necessarily alternate with rest.

Adaptation to load not only allows an athlete to achieve high results, but also expands the physical and mental capabilities to bear loads, develops strong-willed qualities and the ability to make deeper use of the body’s reserves.

It is known that the training effect obtained in a single session is greatly reduced or even lost if the intervals between sessions are too long. Therefore, to ensure rapid and sustainable growth in results, daily training is fully justified when preparing young athletes. It is only important that they are adequate to the athletes’ capabilities. The longer the intervals between loads, the higher their intensity and the longer the exposure time. As training increases, the time of rest intervals decreases. It is necessary to refrain from excessively increasing the volume of loads in individual training sessions - this will force you to reduce the frequency of training, since the effect of the load, starting from a certain degree of fatigue, decreases. In training young athletes, it is necessary to avoid, if possible, extreme loads with maximum volume and high intensity, especially large-volume endurance loads with high intensity. It is advisable that the athlete recovers after 24 hours or, in extreme cases, 48. With the correct training, fatigue after each of them will disappear in an increasingly shorter time.

With low-intensity loads, the volume should be significantly greater than with high-intensity loads. Fatigue after very high-volume, high-intensity exercise lasts longer than after short, very high-intensity speed workouts. Still, even after heavy loads, most body functions reach their original values ​​within 48 hours. Hence the alternation of volume and short speed training in the microcycle. Moreover, it has been proven that the inclusion of short speed loads helps to accelerate recovery processes after volumetric endurance training. It should also be remembered that two workouts in a row with a higher load lead to a decrease in performance for 2-3 days, three in a row - by 3-4. And supercompensation occurs on days 4-6.

A weekly microcycle, which is most convenient for planning, usually consists of 5 training sessions and 2 rest days. Usually it is built according to the 3-1-2-1 scheme, i.e. 3 days of training – 1 day of rest. But other schemes for constructing microcycles are also possible.

Professor L.P. Matveev recommends the following distribution of the load volume across weekly microcycles of the third stage of the preparatory period: 35-28-22-15% of the total volume of preparation means for an effective transition to the competitive stage. So the nature of the training load should not be constant or constantly increasing. Typically, 1-2 microcycles with increased load are followed by a microcycle with loads reduced by 20-30%.

By the end of the preparatory period training, all tasks assigned to athletes must be realized. By the beginning of the competitive period, young athletes must:

Achieve the greatest volume and speed of movement in aerobic mode;

Increase threshold loads in anaerobic metabolism threshold mode;

In training, increase the length of segments covered at a speed close to competitive speed;

Achieve the highest volume and intensity in speed-strength exercises: jumping, imitation and exercises on roller skis and skis;

Achieve a strong skill in performing all ski moves and other elements of a skier’s technique;

Be psychologically prepared to participate in competitions and overcome the difficulties associated with distance wrestling.

For the new stage on the snow, skiers must have good general physical, special and functional preparation, maintain high performance, and a desire to train and participate in competitions.

Competition period – This is the period of implementation of acquired training into high sports results. It usually starts in December-January and ends in April. Often its start and end depend on the competition calendar and the region in which the skier trains.

Main task of the period – to develop in young skiers, by the time of the main competitions, the highest performance on the basis of improving functional, physical, technical, tactical and volitional qualities, to ensure that the athletes are ready to show the best results at the most important competitions of the season.

Fixed assets to implement these tasks: skiing with varying intensity and on different terrain, running. General developmental and restorative exercises.

Methods : uniform, variable, interval, repeated and control. These methods are well known to coaches and athletes. But in the competitive period they are more aimed at preparing for extreme competitive stress, at achieving maximum special training and maintaining it at this level.

This way the uniform training method becomes more contrasting. Some uniform workouts are carried out as tempo ones, at an optimally high speed with a heart rate of 170-180 beats/min, on difficult terrain and short distances, others are restorative in nature and take place at a very low intensity. Often tempo training is carried out on tracks similar in profile to competition ones and simulate racing conditions.

Variable and interval methods are transformed from extensive to intensive with speed close to competitive, and sometimes higher, over segments. The number of segments decreases and their length increases. Pauses for active rest are reduced from 1 minute. 30 sec. - 2 minutes. up to 1 min. 40 sec.

Repeated training is carried out at segments up to 1/3 of the main distance with passive rest breaks of 4 to 6 minutes. The speed on the segments is competitive or 5-10% higher. A higher speed is impractical, since the correlation between competitive speed and training speed is lost and the development of body systems does not go in the direction the skier needs. The heart rate intensity is high, above 180 beats/min. Even during the competitive period, it is not recommended to include more than two repeated workouts in a microcycle.

Control becomes an important means and method on the basis of which skier training is built during this period. It begins to occupy one of the central places in training. Sometimes a form of control method is the start in calendar competitions. In such a start, the powerful emotional uplift created by the environment and the competition process itself enhances the impact of the load on the body and contributes to the highest manifestation of functional capabilities due to reserves that are difficult to fully mobilize in regular training sessions. In some competitions, the conditions of the upcoming main starts are simulated, the pace and rhythm of the race, options for distributing forces over the distance, finishing and other tactical actions are worked out. These competitions can be held at shortened or extended distances, depending on the tasks that are solved in them.

The overall load dynamics are changing. If in the preparatory period the volume and intensity gradually increased, then in the competitive period the volume begins to decrease and the intensity increases. But the reduction in load volume should not be large; it is recommended to reduce it by no more than 20-30%. To maintain overall performance between intense loads, training with reduced intensity but increased volume is included. The heart rate in them should not be higher than 160 beats/min, and in most cases even lower.

The tasks of general physical training during the competitive period change significantly. The main ones are maintaining the previously achieved level of all physical qualities and functional readiness, active rest and correction of deficiencies in physical fitness identified during ski training. The range of means and methods of general physical training for maintaining physical qualities will sharply decrease. The training includes the simplest and most effective exercises. Only on active rest days is a greater variety of exercises and even games offered. The total time allocated to general physical training in training is from 10 to 30 minutes. and depends on the objectives of the training session and the age of the athletes. General developmental exercises are introduced at the beginning or end of ski training, and sometimes in contrasting microcycles. Outdoor switchgear can also solve the problem of active recreation and even maintaining fitness in special classes. In such exercises, the strength endurance of the required muscle groups is supported by special exercises, jumping on deep snow or stairs, and outdoor cross-country; speed - in outdoor sports games; flexibility - exercises that improve this quality. Running can be included in the warm-up or in the final part of ski training. It is advisable to conduct a general physical fitness training session once a week. A circular method of performing exercises is possible.

It is also possible to independently work on the general physical fitness of each athlete. The coach gives the skiers individual tasks, which they perform in the morning, during exercise, or during free time from main training. Such tasks should take 15-30 minutes. and contain fairly simple special and general developmental exercises. Towards the end of the competitive period, when the nervous system of a young skier is tired of special training and competitions, the importance of such contrasting, distracting and maintaining the level of sports form of tasks is quite great.

The corrective nature of general physical training at this stage is that if there are deficiencies in the technique of performing any elements of ski moves, exercises are selected that correct these errors, and the young skier is given the task of including them in independent training. So, for example, when pushing off with a leg in an alternating two-step stroke is weak or incorrect in direction, the athlete is offered jumping exercises that promote a strong and correct push-off; with weak pushing with sticks - exercises with stretching the shock absorber, etc. The tasks should be so simple that the young athlete can perform them correctly without the supervision of a coach.

While continuing to support the physical qualities of athletes, we must not forget about maintaining and improving their skiing technique. This problem must be solved not only in training, but also in a number of competitions. It often happens that an athlete, demonstrating good technique in a training session, loses it in the race. The competitive conditions seem to unsettle him. Therefore, it is necessary to create conditions in training that are close to competitive ones, so that the skier can maintain control over his movements and, accordingly, the correct technique under conditions of starting stress.

Another difficulty in improving skiing technique is that classical and skating moves are radically different in the way they push off and glide, and improving each of them requires a complete switch of all motor actions. In this regard, it has been established that changing a classic move to a skating move and vice versa on each training day is less effective for developing technique than cycle-by-cycle, when in one microcycle they work on skating moves, and in the other on classical moves. This is explained by the fact that the body does not have time to adapt to the new form of movements and loses their efficiency.

Particular attention should be paid to the correct technique of moves when performing speed exercises. With an increase in the speed of movement, previously established coordination connections may be disrupted and errors may occur in individual phases of the move. Therefore, it is necessary to give specific tasks for the correction of one or another technical element at competitive or close to competitive speed. Even in individual competitions that are of a preliminary control nature, it is possible to solve the problems of improving technical skills, consolidating ski technique in conditions of full mobilization of physical and mental capabilities. Technical and tactical training during this period involves increasing the variability of special skills and abilities and their application in wrestling conditions by finely polishing the coordination of movements and improving various technical and tactical actions.

Most of the competitions, especially at the beginning of the competitive period, are of a training and control nature, used to lead up to the main, most important competitions of the season. There is no special preparation for these competitions; they themselves serve as a means of preparation. Therefore, the intervals between such preparatory starts can be significantly shorter than between the main competitions. The interval may not exceed the time sufficient to restore the athlete’s performance after the previous competitive load. In such competitions, specific technical, tactical or psychological problems can be solved. These tasks are determined by those factors that prevent the athlete from realizing his capabilities on the racing track. Appropriate exercises or tactical tasks are selected for them. So, with a weak finish, a setting is given to activate efforts on this part of the route; in case of a sharp drop in speed after climbing climbs - to ensure optimal overcoming of them; if there is an error in the stroke technique - to control this element over the entire distance, etc. Thus, after acquiring sufficient training, competitions become the leading means and method of further improvement.

The most important competitions of the season become the basis for building a training plan. They orient the entire system of leading a skier to maximum results in these races: the dynamics of loads, the content of microcycles, methods of recovery. The movement towards maximum results at this stage can be controlled using the frequency of leading competitions and the volume of special competitive loads, which are selected individually. With the optimal concentration of these loads, athletes usually achieve their best results 6-8 weeks after the start of their use or the start of the competitive period. The main competitions should be held during this period of time.

Taking into account these conditions, a competitive mesocycle is built. It includes supply microcycles, restorative. Competitive and unloading. A number of authors imagine the block of the competitive mesocycle as follows: a) developmental microcycle – large load in volume and intensity (maximum volumes of intense load); b) retracting microcycle – medium volume, high intensity; at the end of the microcycle – start for the main or longer distance; c) restorative microcycle – reducing the load after the start, light restorative training; d) shock microcycle - volume-intensive, modeling competitions according to the program, the nature of the routes, external conditions, load regime; e) introductory recovery microcycle – reduction of load in volume and intensity, acceleration at competitive intensity on the third day of the cycle; restorative training. Main competitions; f) unloading microcycle – increased volume, low intensity. At the end of the microcycle - start in the main competitions.

It is recommended to distribute the load volume in weekly microcycles as a percentage of the total monthly volume as follows (from the beginning of the month to the end): 35-28-22-15. It is proposed to increase the speed of overcoming segments in variable, interval and repeated training of the competitive mesocycle gradually from the beginning of the cycle to its end. As a percentage of the average competition speed, this increase looks like this: 80-90-95-100-105-110. The volume of intense load at the beginning of the competitive period is usually 3-13% of the total mileage, and in the competitive mesocycle it reaches 40%.

The best intensity for the development of special endurance of a skier at this stage is the near-competitive speed in the range of 90-95% of the individual competitive speed at distances of 5 km for girls and 10 km for boys at a heart rate of 170-180 beats/min. This range is called the comfort zone for the development of special performance. The decisive factor is the amount of work performed in this area. The load that the skier performs in the comfort zone until the speed drops best develops the quality being trained.

There is an unconventional version of pre-competition preparation, which has received the code name “pendulum principle”. This principle is based on the rhythmic alternation of microcycles of the model-competitive type and those contrasting with them. The closer the competition, the more specialized the microcycles that simulate the competition become, and the more contrasting the implementation of opposite microcycles becomes. In them, the proportion of general developmental and restorative exercises, running, jumping, and work on mining equipment increases. This principle is fully compatible with the requirement to fluctuate the load in microcycles, increase and decrease it with the goal of not only restoring, but also strengthening the achieved sports form through the recovery process. Specific microcycle schemes for the competitive period are recommended. At the first stage of the period, the structure of the microcycle is proposed as follows: Day 1 – variable training with accelerations in segments of up to 500 m on rough terrain with the inclusion of climbing; Day 2 – uniform training with medium intensity at a heart rate of 160-170 beats/min; Day 3 – variable training with accelerations on segments of 300-500 meters; Day 4 – active rest, general physical training; Day 5 - uniform training on difficult terrain, improving technique; Day 6 – active rest, general physical training; Day 7 - control training or competition.

Closer to the main competitions of the season, the microcycle undergoes some changes: Day 1 - variable or interval training with accelerations in segments of 0.5 - 1 km with an intensive load volume of up to ½ of the total kilometer in training; Day 2 – uniform training with medium intensity at a heart rate of 150-160 beats/min; Day 3 – variable or interval training on sections of 1-1.5 km with a volume of work 1/3 less than on day 1; Day 4 – uniform training at heart rate 150-160 beats/min, improvement of skiing technique; the volume of the load is 1/3 less than on the 2nd day; 5th day - active rest; Day 6 – control training or competition; Day 7 – steady running – 3-4 km, general physical training.

The mileage in microcycle training and the number of segments in variable and interval training are determined by the age and preparedness of young athletes. With any scheme of pre-competition preparation when working with young skiers, it must be remembered that the discrepancy between the volume of load and the individual capabilities of the athlete and exceeding the speed limit of work lead to a breakdown of the adaptation processes in his body and a sharp drop in performance.

If, in competitive microcycles, the exact dosage of the load is observed, if high loads are skillfully alternated with unloading and active rest, then we can realistically expect that the young skier will achieve good results in the upcoming races.

But the result in competitions is influenced not only by the physical and technical preparation of the skier, not only by the ability, having implemented the training plan, to approach the main starts in high athletic shape, but also by thorough tactical preparation. Tactical training is a set of various means, methods and techniques that form the ability to make maximum use of physical, functional capabilities, training, and technique to achieve the best result in competitions. It is clear that without mastering the technique and without proper physical fitness, a skier will not be able to carry out tactical actions. However, if sufficient attention is usually paid to working on technical skill and physical fitness, then most often there is not enough time to improve tactical actions, although the importance of tactics in ski racing can hardly be overestimated. Elements of a skier's tactics, such as the ability to distribute forces over a distance, finish powerfully, and correctly use one or another move depending on the terrain of the route and the nature of the ski track, sometimes have a decisive influence on the result in the race. It is especially important to practice these tactics in training sessions.

In conditions of rugged ski slopes, it is difficult to maintain a uniform speed of movement. We can only talk about relative uniformity. studies show that with a uniform intensity of movement, speed fluctuations within 3-5% of its average value are quite acceptable. If a skier at some point in the distance significantly exceeds his optimal speed, then after some time his speed of movement will sharply decrease due to the rapid onset of fatigue. There are many such examples. It will take many minutes to restore functionality. The tactics of distributing forces over a distance are based on the well-known position that the best condition for achieving a high result is an even passage of the route. Since the skier’s speed on different sections of the route is not the same: on the descents it is high, and on the ascents it is much lower, it is customary to determine the uniformity of the skier’s movement along the distance not by speed, but by heart rate (HR). In order to maintain the relative uniformity of the route, the skier must, focusing on the value of the heart rate, overcome the climbs at optimal speed, move at high speed on flat sections and, if possible, increase it on slopes. An athlete can increase intensity to maximum only, for example, after exiting a climb followed by a descent where the body has room to recover, or at the finish line of a race.

The skier must learn the ability to distribute forces during training by controlling the pulse rate. By comparing his sensations with his heart rate at different sections of the route, the athlete will quickly learn to assess the performance of his body. For the race, a pace is selected that corresponds to the skier’s preparedness for a given start.

The development of the pace and rhythm of the race is helped by special exercises included in the training: repeated passage of distance segments at a uniform (in terms of heart rate) near-competition speed; overcoming sections of the route in a given time or with a given heart rate; passing the distance with accelerations in predetermined sections; overcoming climbs on the track at optimal, average competition speed; passing slopes at high speed; overcoming the climbs of a flat section with a given heart rate; overcoming sections of the distance in difficult conditions: against the wind, in deep snow, during thaw, ice, etc.; relatively uniform (in terms of heart rate) passage of the route in tempo training; control starts with the implementation of various tactics, for example: a strong start and maintaining the pace or a weak start and a gradual increase in pace.

In these exercises, distance segments are completed at the average competition speed or at a given heart rate. In control starts, by comparing their subjective feelings with the time of passing the route, heart rate and the speed of heart rate recovery, skiers develop the ability to determine and control their performance and their capabilities in a ski race. This will allow them to correctly distribute forces in competitions and achieve the planned result.

The ability to finish often decides the outcome of the competition in favor of the person who masters this technique. Its effectiveness depends both on the correct distribution of forces over the race distance and the volitional qualities of the skier (the ability to overcome fatigue, endure, fight fatigue, maintain high speed), and on his special preparation for this tactical element. No matter how strong-willed an athlete is, if he has not practiced finishing and overcoming fatigue on the last section of the route, he will not achieve success at the finish. Consequently, the ability to finish must be practiced both in training and in control starts leading up to the main competitions.

The following exercises can be included in the training to help develop the ability to finish: passing a section of the distance with an acceleration in pace towards its end, acceleration at the end of the training session, against the background of fatigue; finishing from the flagged section of the route; finishing in control starts at various distances with different lengths of the finishing segment; finishing the ski game “knockout race”; When the group moves in a circle, the finish is played out through the circle, the last one to finish is eliminated, the one who comes first to the last finish wins, several parallel ski tracks must be laid in advance at the finish line. These exercises should be repeated several times in training leading up to the competition. Strengthen the ability to finish in test starts and lead-up competitions.

In addition to the tactical actions described above, there are a number of others that also significantly affect the result of a ski race. This is the ability to change the course depending on the terrain of the route and the state of the ski track, overtaking an opponent and avoiding him, leading in the race, acting in a relay race and the ability to draw up a tactical plan for the race.

The ability to change the method of movement depending on the terrain of the track and the state of the ski track in order to maintain high speed in the race is not only a technical action, but also a specific tactical technique. When working on it, skiers should be reminded which ski moves and on which sections of the route are most effective. For example, on gentle slopes and plains it is advisable to use simultaneous moves - one-step and stepless, and on “dragons” or flat areas with poor sliding - an alternating two-step move. When moving in a free style on flat areas and on gentle slopes, use a simultaneous one-step skating stroke or a simultaneous stepless one, and on “dragons” and climbs - a simultaneous two-step skating stroke. This installation is implemented by skiers on training slopes with appropriate terrain. First, instructions are given on which move to take this or that section of the skier; later, the skier himself chooses the move that is most effective for maintaining speed in these sections. Gradually the terrain of the training track becomes more difficult. After completing the distance, the athletes are explained their mistakes in the use of moves, the technique and tactics of overcoming different sections of the route are corrected. Then they walk the distance again. As a result, a change in the terrain of the track should cause the skier to automatically change the ski stroke to a more effective one for the given conditions. Later, this skill is reinforced in uniform, variable, repeated and control training with high intensity movement.

The condition of the ski track also significantly influences the choice of move. The ski track can be hard or soft, wet in the thaw and dry, but loose in the cold, well or poorly prepared, as they say, “fast” or “slow.” On a hard, well-prepared ski track, simultaneous moves are more effective; on soft or wet conditions and with poor support for poles (classic style) - alternate. A hard, good ski track allows the skier to push off powerfully and sharply and ride optimally. The length of the sliding step increases. On a soft, loose ski track, when you push off sharply, the ski falls into the snow. Therefore, in such conditions, the push should be soft and long, and the roll should be somewhat shortened. When there is a thaw, on a wet ski track and when sliding worsens, the frequency of steps increases. These technical and tactical techniques allow you to maintain high speed on the ski track in any conditions, and they must be carefully practiced in training.

The use of a free style reduces the influence of the state of the ski track on the choice of move. Both in frost and thaw, skating moves are used - simultaneous one-step and two-step or stepless. So, on a loose track, simultaneous two-step skating moves are more often used, and on dense tracks, simultaneous stepless and one-step skating moves are used. Different weather conditions and the different nature of the ski track in different training sessions will themselves dictate the tasks for practicing the change of moves in these conditions. A change in ski stroke over a distance can be caused not only by weather conditions and the terrain of the route, but also by the fatigue of certain muscle groups involved in the work of a particular stroke. So, when moving with simultaneous moves, the muscles of the arms and back experience the greatest fatigue, and when moving in alternating steps, the muscles of the legs experience the greatest fatigue. Therefore, alternating alternating moves with simultaneous moves over a distance allows you to relieve tension from tired muscles and continue to maintain high speed.

One of the elements of skier tactics isovertaking rivals at a distance . Its model is as follows: approaching the skier in front, demanding to clear the track if there is no parallel track along which to overtake, overtake and immediately break away from the opponent - moving forward at high speed and then returning to the optimal rhythm of the race. Hence the method of sequential training in overtaking: practicing chasing an opponent; assessing his speed and choosing an overtaking area; overtaking and avoiding an opponent.

Pursuit training is best practiced in relay races and handicap starts, in which a strong skier starts after a weaker one at a certain interval and tries to catch up and pass him. Repeatedly including such games in training allows you to master this element of tactics very well.

Assessing the speed of the skier in front consists of comparing it with your own on different sections of the route. On some it will go faster, on others slower. This may depend on the lubrication of the skis of the pursued and the pursuer, on the ability of both to adapt to the terrain of the route, the condition of the ski track, on the ownership of ski equipment and other conditions. Overtaking must be carried out quickly and confidently, having seen that in some areas the opponent is slowing down. The main thing in this tactical technique is determination and self-confidence. An indecisive, sluggish attempt to overtake will not bring success.

Overtaking is practiced, for example, with the following exercises: accelerations on pre-designated sections of the route; starts with a handicap; accelerations against the background of fatigue at the end of training; in the game "race for the leader". Each of these exercises is repeated several times. In the future, overtaking is improved in repeated training and test starts. After overtaking, while the opponent returns to the ski track, the overtaker must maintain high speed and, only having gained 50-60 m, return to the optimal race pace.

A tactical action likeleading , possible in two cases: with general and separate starts. If, during a general start, a skier managed to get ahead and take a leading position, leaving those chasing him behind, after the starting acceleration, he should switch to his optimal pace and continue the race, controlling his position on the track. When rivals try to overtake him, you need to increase the pace and maintain the lead, but if the leader is not able to do this, then after letting a stronger rider go ahead, you should stand behind him and try to stay behind the new leader or group of leaders, trying to go at their pace, and closer to at the end of the distance, fight with the new leader for championship at the finish.

In a time trial, the skier usually starts the race at the intended pace. If after some time he receives information that he is leading in the competition, he should evaluate his strength and decide whether to maintain the pace he has taken. Typically, the leading skier, having received such information, continues to move at his optimal pace, without increasing it, waiting for subsequent information and saving strength for a powerful finishing spurt. Sometimes a skier, having learned that he is in the lead, slows down the pace a little, saving his strength for the long finish. If new information confirms his leadership, then he maintains this pace until the finish, but if the lead is lost, the pace should be increased and try to maintain it until the finish.

Tactical race plan planned after viewing the distance or studying it according to the scheme. Based on the topography of the route and weather conditions, they determine in which areas one or another move should be used. What initial pace to choose, where to carry out the spurt, where to start finishing. They clarify how to go up and down, how to focus on rivals, where to save energy and where to increase speed, what to do when leading or losing to an opponent on the track.

The tactical plan is specified on the day of the start depending on the skier’s well-being, his starting number, changes in the weather or the condition of the ski track. In the warm-up before the start, they test the ski lubricant, check their well-being and performance, outline the pace and rhythm of the upcoming race, look at the starting section of the ski track and the place where the finish begins.

When implementing a tactical plan, a skier must be able to maintain the chosen pace over the entire distance, increase it if possible, correctly distribute forces, objectively assess their capabilities when overcoming the most difficult sections of the route, and make maximum use of the knowledge and skills acquired in training.

The athlete must fight for seconds in each section of the distance and especially in the most difficult ones, maintain a high speed after climbing the climbs when fatigue is most felt, and try to increase the pace to the limit at the finish.

It is clear that all tactical actions are based on the skier’s sufficient training. Even with excellent technical skills and excellent strong-willed qualities, it is impossible to effectively pursue and overtake an opponent and beat him in the finishing spurt if his functional training and speed-power capabilities are higher. Therefore, when improving tactical techniques, one should not forget about physical and functional training.

At the same time, with proper organization, the work itself on tactical elements is a powerful means of functional and speed-strength training. In training, going through climbs in the optimal competitive mode, performing accelerations when practicing pursuit and overtaking, maintaining a high uniform speed throughout the entire distance, spurting with maximum tension when finishing - all this forces the main systems of the body to work hard, training the qualities necessary for a skier.

Targeted training work on improving tactical elements will allow young skiers to confidently cope with the difficulties of ski racing in any conditions.

Transition period. The main focus of the transition period is active recreation, restoration of the nervous and physical potential of the young skier. At the end of the competitive stage, when athletes still feel tired from a busy season, they need to be distracted from the narrow range of training means of the competitive period, relieve the accumulated tension, and switch to another, contrasting type of activity. The purpose of this active rest is to prevent the cumulative effects of training and competition from developing into overtraining. But this is not a complete break in training; it only creates conditions for maintaining a certain level of fitness and thereby guarantees continuity between the ending and the new large training cycles. It is advisable to maintain the state of fitness at a level that will allow you to start a new training season from a higher starting position than the previous one.

The main means of training during this period is general physical training exercises. The nature and conditions of classes change in such a way that the acceleration of recovery processes is achieved. During the transition period, monotonous loads of the same type are contraindicated. Various, distracting, relaxing, emotional exercises are needed. These are various active and sports games in the hall and in the air, elements of gymnastics, acrobatics, athletics, wrestling with a partner, light cross-country, walking, hiking and walking. The main thing is that these exercises are enjoyable for young athletes and do not turn into a forced load. Methods of performing exercises – uniform and playful. The amount of work is small and does not lead to serious fatigue.

Microcycles of this period are not distinguished by a rigid organization and can vary widely. Their type is restorative-supportive. An example of such a microcycle could be a multi-day hiking trip or a tournament in some type of sports game. The transition period does not have a certain length or precise boundaries. As the functional and adaptive capabilities of the athlete’s body are restored, he moves into the preparatory period of a new large training cycle.

Coach-teacher at the Sports School "Avangard" "Ski Racing"

Tarko-Sale

2015

Monday

Morning - warm-up - 0.5 (see appendix)

Location - plain

rest - 3 min.

Strength gymnastics - complex.


b) walking - 5 min.

Swimming - (see appendix)

Tuesday

Morning - tr - 1 (see appendix)

Day - tr-4 (maintenance regimen)

Location - plain

3 tasks: developing general endurance, strength endurance

Run 2 km - training pace (flat - 1 km - 5.10)

Running 3 km - training pace (flat - 1 km - 5.10),
rest - 3 min.

Strength gymnastics: pull-ups 3 x 5 times, through - 30/30 skating squats

Football - 30 min. (or swimming)

Swimming - (see appendix)

Wednesday

Morning - tr-1

Day - tr-4 (maintenance regimen)

Location - mountains

3 tasks: developing general endurance, strength endurance

General developmental gymnastics - 5 min.


rest - 3 min.

Football - 30 min. (or swimming)

Jumping - jumping up from a deep squat

Thursday

Morning - warm-up - 0.5

Day - tr-4 (maintenance regimen)

Location - plain, mountains

Objectives: developing general endurance, strength endurance

Running 2 km - training pace (plain - 1 km - 5.10) (mountain - 1 km - 5.20)

General developmental gymnastics - 5 min.

Running 3 km - training pace (plain - 1 km - 5.10) (mountains - 1 km - 5.20),
rest - 3 min.

Multi-jump - 20 x 10 jumps, after 20 m of walking (jump length - 170 cm)
(length of lifting jumps (6-8 degrees) - 150 cm)

Strength gymnastics - complex,

4 x (skating squats - 30/30 + push-ups - 10 + jumping - 20), after 100 m running + 100 m walking

Imitation of skiing: a) on the spot - 5 minutes. (possible with tires)
b) walking - 5 min.

Football - 30 min. (or swimming)

Friday

Morning - warm-up - 0.5

Location - mountains

Running 2 km - training pace (plain - 1 km - 5.10) (mountain - 1 km - 5.20)

General developmental gymnastics - 5 min.
Pull-ups - 3 x 5 times, through - 30/30 skating squats

Running 2 km - training pace (plain - 1 km - 5.10)) (mountains - 1 km - 5.20),
rest - 3 min.

rest - 5 min.

rest - 3 min.

Running 1-2 km - training pace (flat - 1 km - 5.10),
rest - 3 min.

Football - 30 min. (or swimming)

Saturday

Morning - warm-up - 0.5

Day - rest or swimming - 2 x 50 - 100 m, after 10 minutes. recreation
or football - 50 min.

Sunday

Morning - warm-up - 0.5

Day - tr-5 (developmental mode)

Location - mountains

3 objectives: education of special and strength endurance,

Running 2 km - training pace (plain - 1 km - 5.10) (mountain - 1 km - 5.20)

General developmental gymnastics - 5 min.
Pull-ups - 3 x 5 times, through - 30/30 skating squats

Running 2 km - training pace (plain - 1 km - 5.10) (mountains - 1 km - 5.20),
rest - 3 min.

Jumping simulation in rise (6-8 degrees) - 50 m:
a) without poles - 5 x 50 m, after 100 m of running,

rest - 5 min.

b) with sticks - 5 x 50 m, after 100 m of running

(jump length - 150 cm, 50 m - 33 jumps - 14 sec.),
rest - 5 min.

Strength gymnastics - complex



Football - 30 min. (or swimming)

General Physical Fitness Competition
(1-2 times a month)

Day - tr-6 (high-speed), (developmental mode)

Location - plain

nurturing the strong-willed qualities of a racer

Run 2 km - training pace (flat - 1 km - 5.10)

General developmental gymnastics - 5 min.

General physical training competition

Pull-ups - 5-8 times




Football - 40 min. (or swimming)

SEPTEMBER OCTOBER

WEEKLY MICROCYCLE

Tuesday

Day - tr-4 (maintenance regimen)

Location - plain

3 tasks: developing general endurance, strength endurance

Control exercise: pull-ups - 8 times, rest - 3 minutes, spin. on uneven bars - 8 times

Run 2 km - training pace (flat - 1 km - 5.10)

General developmental gymnastics - 5 min.
Pull-ups - 3 x 5 times, through - 30/30 skating squats

Run 3 km - training pace (flat - 1 km - 5.10), rest - 3 min.

Multi-jump - 20 x 10 jumps, after 20 m of walking (jump length - 170 cm)
(length of lifting jumps (6-8 degrees) - 150 cm)

Strength gymnastics: pull-ups - 3 x 5 times, through - 30/30 skating squats

Football - 30 min.

Wednesday

Day - tr-4 (maintenance regimen)

Location - plain

3 tasks: developing general endurance, strength endurance

Run 2 km - training pace (flat - 1 km - 5.10)

General developmental gymnastics - 5 min.

Running 3 km - training pace (flat - 1 km - 5.10),
rest - 3 min.

Strength gymnastics - complex

4 x (skating squats - 30/30 + push-ups - 10 + jumping - 20), after 100 m running + 100 m walking

Imitation of skiing: a) on the spot - 5 minutes. (possible with tires)
b) walking - 5 min.

Football - 30 min.

Jumping - jumping up from a deep squat

Friday

Day - tr-5 (developmental mode)

Location - mountains

3 tasks: developing special and strength endurance, developing the strong-willed qualities of a racer

Running 2 km - training pace (plain - 1 km - 5.10) (mountain - 1 km - 5.20)

General developmental gymnastics - 5 min.
Pull-ups - 3 x 5 times, through - 30/30 skating squats

Running 2 km - training pace (plain - 1 km - 5.10) (mountains - 1 km - 5.20),
rest - 3 min.

Jumping simulation in rise (6-8 degrees) - 50 m:
a) without poles – 5x50 m, after 100 m of running,

rest - 5 min.

b) with sticks - 5x50 m, after 100 m of running

(jump length - 150 cm, 50 m - 33 jumps - 14 sec.),
rest - 5 min.

Strength gymnastics - complex
Pistol squats - 10 times
Arm strength - 3 x 30 sec. (on a low bar), after 50 squats

Football - 30 min.

Sunday

Day - tr-4 (maintenance regimen)

Location - mountains

3 tasks: developing general endurance, strength endurance

Running 2 km - training pace (plain - 1 km - 5.10) (mountain - 1 km - 5.20)

General developmental gymnastics - 5 min.

Running 2 km - training pace (plain - 1 km - 5.10) (mountains - 1 km - 5.20),
rest - 3 min.

Strength gymnastics: 3 x (push-ups - 10 + jumping - 20), after 100 m of running + 100 m of walking

Football - 30 min.

Jumping - jumping up from a deep squat

General Physical Fitness Competition
(1-2 times a month)

Location - plain

3 objectives: monitoring the level of general specialized physical fitness;
nurturing the strong-willed qualities of a racer

Run 2 km - training pace (flat - 1 km - 5.10)

General developmental gymnastics - 5 min.

General physical training competition

Pull-ups - 5-8 times

10th jump (running in 5-6 steps) - 18.00 m

Push-ups (bends while lying down) - 15 times

500m run (flat) - 1.50 or better
or 1 km run (flat) - 4.10 and better (circle - 500 m)

Football - 40 min.

TRAINING IN THE SNOW

Programs of weekly microcycles of different intensity modes, direction and specificity of loads.

NOVEMBER

WEEKLY MICROCYCLE
(Tuesday. Wednesday. Friday. Sunday.)

Day - tr-4 (maintenance regimen)

By ski

3 tasks: learning, consolidating and improving the technique of skiing on the plain, on climbs of varying steepness and length, on slopes of varying difficulty; education of general, special and strength endurance

(skating - 28.00)
(learning, consolidating and improving technique on the plain, on climbs, on descents, on training circles - 200 m, 300 m, 500 m),
rest - 3 min.

(skating - 10.00 - (16.00))
(training circle - 1 km)

DECEMBER - MARCH

WEEKLY MICROCYCLE

Tuesday

Day - tr-5 (developmental mode)

By ski

Control exercise: pull-ups - 8 times, rest - 3 minutes, spin. on uneven bars - 8 times

5 km - training pace - 32.00 (skating run - 28.00)
(improving technique on the plain or uphill on a 200-300m circuit),
rest - 3 min.

2-(3) km - training pace - 11.00 - (18.00) (skating course - 10.00 - (16.00))
(training circle - 500 m, 1 km),
rest - 3 min.

Skiing from the mountains (skiing equipment)

Wednesday

Day - tr-4 (maintenance regimen)

By ski

3 objectives: developing special and strength endurance, improving technique

5 km - training pace - 32.00 (skating run - 28.00)
(improving technique on the plain or uphill on a 200-300 m circuit)

Skiing from the mountains (skiing equipment)

Friday

Day - tr-6 (high-speed), (developmental mode)

By ski

3 objectives: developing special, speed and strength endurance, developing the strong-willed qualities of a racer

2-(3) km - training pace - 11.00 - (18.00)
rest - 3 min.

2-(3) km - competition pace - 10.00 - (16.00) (skating course - 9.00 - (14.30))

Skiing from the mountains (skiing equipment)

Sunday

Day - tr-5 (developmental mode)

By ski

3 objectives: development of special, strength endurance, improvement of technique

2-(3) km - training pace - 11.00 - (18.00) (skating course - 10.00 - (16.00)),
rest - 5 min.

5 km - training pace - 32.00 (skating run - 28.00)
(training circle - 1 km),
rest - 5 min.

5 x 50 m uphill - training pace (on a circle - 150-200 m)

Skiing from the mountains (skiing equipment)

APPLICATION
to weekly microcycle programs

Designation of training modes by general tension
in conditional load points from 0.5 to 6 based on the ratio
volume and intensity of load of the leading training aid in the lesson

Rahminka - 0.5

General developmental gymnastics - 5 min.

2 x (pull-ups 5 + push-ups 10 + skate squats - Z0/Z0)

Training - 1 (tr-1)

Run 2 km - training pace (1 km in 5.10 - 5.20),
walking 100-150 m, rest - 3 minutes.

General developmental gymnastics - 5 min.

3 x (pull-ups 5 + push-ups 10 + skate squats - Z0/Z0)

Imitation of skiing: a) on the spot - 5 minutes. (possible with tires)
b) walking - 5 min.

Stretching and flexibility exercises - 5 min.

Before every workout

(Developing strength endurance of arm muscles)

Dips - 5 times

Chair push-ups - 10 times

Repeat 3 times, after 2 minutes. recreation

Arm strength - 30 sec.

Low bar push-ups - 20 reps
(elbows close to the body)

Pull-ups on a low bar - 10 times
(Low bar height 75-80 cm)

If there is no low bar:

Lying push-ups - 15 times
(elbows close to the body)

Pull-ups on a high bar - 5 times

Swimming

2 x 50 m, after 10 min. rest or 2 x 100 m, after 10 minutes. recreation

General developmental gymnastics - 5 min.

Warm up before running or after running in training sessions. (Repeat each exercise 20-30 times)

Circular rotations with arms (arms straight, to the sides) - 1 min. (Z0/Z0)

Hand jerks to the sides (do not lower your elbows)

Hand jerks up and down alternately (arms straight)

“Helicopter” (arms to the sides, twisting the body left and right, do not lower the elbows)

“Mill” (Airplane) (torso tilted forward, alternate swings
hands up and down)

Circular rotations of the body (arms above the head) - 20 times (10/10)

Squats on two legs - 30 times

Walking in a squat (“Goose step”) - 30 m

Skate squats - 1 min. (Z0/Z0)

Leg swinging - 1 min. (Z0/Z0)

(Stand on one leg, tilt your torso slightly forward, swing your arms and one leg back and forth; look forward - 20 m)

Strength gymnastics - complex

Circular rotations with arms with jumps - 2 min.
on one leg, arms to the sides
(1 min - 30 forward + 30 back)

Push-ups (bends while lying down) - 15 times

Circular rotations of the body in different directions - 20 times
(Hands above your head)

“Frog” (crouched emphasis - lying emphasis) - 10 times

Squats on two legs - 50 times

Squats on one leg (“pistol”) - 10 times

Stretching and relaxation exercises - 2 minutes.

Exercises with a shock absorber - 5 min.

(Simulation exercises of ski moves)

Fulfill the requirements of the technique of simulating ski moves:
movement pattern, dynamics, intensity (tempo).

Multi-jumps

(triple jump, five jump, ten jump)

Long running jumps of 5-6 steps with landing on the third (fifth, tenth) jump on two legs

The length of the jumps on the plain is 180 cm.

The length of lifting jumps is 6-8 degrees - 170 cm.

Swing your arms alternately, as in skiing (wide amplitude of arm swing).

Skate squats

I.p. - wide stance with legs apart, arm forward.

Squat on the left, right on the inside of the foot.

Squat on the right, left on the inside of the foot.

(Squat on each leg - 30 times (Z0/30)

(Squat on each leg - 60 times (60/60)

ANNUAL CYCLE TRAINING PROGRAM
SKIERS-RACERS - 10/17

(volume level - 10, intensity level - 17)

12 years old (6th grade) - 1 youth. discharge

Programs of weekly microcycles of different modes of intensity, focus and specificity, planned at the stages of the annual training cycle (22 weekly microcycles).

Volumes of training aids at stages and periods of the annual training cycle.

Application.

ANNUAL TRAINING CYCLE

Structure of the annual cycle. Planning weekly microcycles of different modes of intensity, focus and specificity at the stages of the annual training cycle.

Graph of load modes based on the total intensity of weekly microcycles at the stages of the annual training cycle.

STRUCTURE OF THE ANNUAL TRAINING CYCLE
Planning weekly microcycles of different tension modes,
focus and specificity at the stages of the annual training cycle

PREPARATION PERIOD

Duration - 8 weeks (April. May.)

April - weekly microcycles - 1; 1; 1; 2;

May - weekly microcycles - 1; 1; 1; 2;

(Start the preparatory period on March 28 - April 3, from Monday on any day of these dates).

Duration - 10 weeks (June. July.)

June - weekly microcycles - 3; 4; 5; 6; 7;

July - weekly microcycles - 3; 4; 5; 6; 7;

Duration - 10 weeks (August. September. October.)

August - weekly microcycles - 8; 9; 10; eleven;

September - weekly microcycles - 8; 9; 10; eleven;

October - allotment microcycles - 12; eleven;

STAGE 4 (TRAINING ON ROLLER SKI)

Duration - 3 weeks (October)

October - weekly microcycles - 13; 13; 13;

STAGE 5 (SKI TRAINING)

Duration - 3 weeks (November)

November - weekly microcycles - 15; 16; 17;

(If there is no snow, train in the first week)

COMPETITIVE PERIOD

1 TRAINING STAGE

Duration - 3 weeks (November. December.)

Block of weekly microcycles - 18; 18; 19;

1 COMPETITION STAGE

Duration - 4 weeks (December. January.)

Block of weekly microcycles - 20; 21; 21; 21;

Preliminary competition stage: control, training and qualifying competitions for the main competitions of the season

2 TRAINING STAGE

Duration - 4 weeks (January. February.)

Block of weekly microcycles - 16; 19; 19; 16;

2 COMPETITIVE STAGE

Duration - 7 weeks (February. March.)

Block of weekly microcycles - 21; 20; 21; 21; 21; 20; 21;

Main competition stage:

control training and main competitions of the season.

PROGRAMS OF WEEKLY MICROCYCLES OF DIFFERENT MODES
INTENSITY, DIRECTION AND SPECIFICITY,
PLANNED AT THE STAGES OF THE ANNUAL TRAINING CYCLE
(22 WEEK MICROCYCLES)

BE3 SNOW TRAINING

Programs 14 week microcycles of different intensity modes, focus
and the specificity of the loads included in the blocks of weekly microcycles 1, 2, 3, 4 stages of the preparatory period.

TRAINING INTENSITY:

(cross-country skiing, running with jumping simulation, cross-country running, roller skiing).

Training speed - II intensity zone (pulse - 140-160 beats/min.)

Competition speed - IV intensity zone (pulse - 180 beats/min. and above)

1st MICROCYCLE
Educational and training

Microcycle modes:

in terms of general tension - supportive;

In terms of intensity - supportive.

The introduction of official short-distance cross-country skiing competitions into the program forced many coaches and specialists to take a different look at training methods in skiing.

Using various methods and means of sports training in skiing, a coach can direct the training process to prepare either generalist skiers or specialist skiers. Generalist skiers start and win medals at both sprint and long distances, specialist skiers compete and become medal winners only at one distance (short or long).

An analysis of the performances of athletes at major international competitions in cyclic sports (skating, rowing, skiing, endurance running, cycling, swimming) associated with the manifestation of endurance indicates that in the vast majority of cases, all-round athletes achieved outstanding success. The clearest example of such a performance is E. Hayden (USA), who won all distances (500, 1000, 1500, 5000, 10000m) in speed skating at the Olympic Games. It should be noted that foreign swimmers were especially successful in this matter (M. Spitz (USA), D. Schollander (USA), M. Phelps (USA), G. Hackett (Australia), J. Thorpe (Australia), etc. ), as well as runners from the Middle Mountains (N. Morseli (Algeria), S. Aoiuta (Morocco), H. Gebresilassie (Ethiopia), P. Tergat (Kenya), M. Kiptanui (Kenya), D. Komen (Kenya), K. Bekele (Ethiopia), I. El Guerrouj (Morocco), etc. A similar picture is typical for other cyclic endurance sports. In other words, today the tone in cyclic sports associated with the manifestation of endurance is set by all-round athletes. I would like to note right away , that in the training of universal athletes the palm belongs to foreign specialists.(6).

Due to the fact that the focus of training expresses a pattern according to which the nature of adaptive changes in the athlete’s body completely depends on the nature of the training loads, it is obvious that the method of training generalist athletes should differ from the method of specialist athletes. This problem in cyclic sports did not arise today, but has existed for a long time, but domestic sports science avoids it, since there are not even basic scientific recommendations for coaches on this issue.

The traditional training system used by domestic coaches (with its idea of ​​periodization) for more than three decades in cyclic sports provides, mainly during the year, but especially in the so-called preparatory period, in a separate training session, to develop one basic physical quality in the athlete (available in kind of speed or endurance or strength, etc.). (8). However, foreign specialists have long abandoned this training technology and develop all the leading physical qualities of an athlete in a separate lesson, both in the preparatory period and throughout the year. To confirm this fact, I will give several examples. The outstanding American scientist and swimming coach D. Councilman wrote back in the late 60s: “By combining various training methods in the program of one lesson, a swimmer can develop speed in one phase of training and endurance in another. The Indiana University training system is based on a combination of different methods applied in a single session.” (1) Other. The famous English running coach D. Anderson writes: “I believe that speed, strength and endurance can be developed simultaneously, and this is why my program differs from the one used by many coaches. I don’t think that training needs to be divided into phases to separately improve each of these qualities.”(7). In other words, D. Councilman and D. Anderson simultaneously combine aerobic and anaerobic modes of training loads in a separate training session, as well as in a training day (with two training sessions), when one of them is mainly aerobic in nature, and the other is anaerobic.

For this purpose, we will consider the mechanism of energy supply in cross-country skiing. In cross-country skiing, at most competitive distances, at least two energy mechanisms are actively functioning, and in some cases (for example, during distances of 300 m and shorter) all three energy supply mechanisms are active. (see table 1.)

Table 1. Energy supply mechanisms

Energy supply mechanism

Source: ATF

The nature of ATP resynthesis

Distance and speed
Creatine phosphate
ATP and CR F reserves in muscles

Anaerobic
50-60m - maximum speed
Glycolytic
Breakdown of glucose and glycogen (accompanied by the accumulation of lactic acid and the formation of oxygen debt)

Anaerobic
300-500-800-1000m maximum speed

Aerobic
Glucose oxidation (accumulation of lactic acid and formation of oxygen debt are absent)

Aerobic
1500-2000-3000 - 5000m, 10km, 15km, 30km, 50km and more - moderate speed

In competitions lasting up to 2 minutes (skiing at a distance of approximately 800 m), the athlete’s work is predominantly anaerobic in nature. As the distance increases, the aerobic nature of muscle activity becomes more and more obvious.

Although there are significant differences between running and swimming, “the development of training methods in running and swimming occurs in parallel, which is the result of their similarities and makes it possible to apply many common training principles in both sports,” says famous swimming coach D. Councilman. (1). A similar picture is observed in all cyclic sports associated with endurance.

As is known, the changes that occur in the athlete’s body during training aimed at developing endurance are of a completely different nature than the changes that occur under the influence of training that improves speed qualities.

During speed training in water, D. Councilman believes, “the athlete loads the muscles with intense strength work, to some extent similar to the activity of a person training to lift weights.” This position was experimentally tested by D. Councilman in the summer of 1974, when he was preparing a group of sprinters for the US Summer Championships. Their training program used distance, interval and repetition training methods, but completely lacked sprint training (swimming at full strength for 25 and 50m), sprint swimming was replaced by isokinetic strength exercises performed at high speed or almost with maximum weight. Having undergone such training, the athletes successfully performed at the summer national championship, taking 1st, 2nd and 7th places in the 100m freestyle and showing their best results - 51.1, respectively; 51, 7 and 52, 6.

Having given this example, D. Councilman is not inclined to argue that this is the only correct method of training sprinters. But it has been tested in practice and can be well substantiated by the results of fundamental scientific research outlined below.

A group of specialists led by Dr. K. Gordon conducted laboratory studies on experimental training of animals using dosed loads of various directions. It was found that the structural and functional elements of the muscle can be increased selectively depending on the focus of the exercises to develop endurance and strength. As is known, enzymes that make up part of the sarcoplasmic proteins of muscle fiber and are actively involved in the release of energy for muscle contraction determine the level of muscle endurance. At the same time, actomyosin, which is the basis of contractile proteins of muscle filaments, determines muscle strength.

The researchers' working hypothesis suggested that during experimental training of animals, long “races” and “swims” should increase the content of sarcoplasmic proteins, while strength exercises with weights should increase the amount of contractile muscle protein. The experiment lasted several weeks and was structured as follows. Among animals (rats used) programmed to develop endurance, one group performed a running load, covering up to 5 miles daily on a treadmill; the other performed a load in the form of 30 minutes of continuous swimming. The animals, programmed to develop strength, had to climb a 40 cm high pole 50 times every day, lifting weights weighing 100 g. At the end of the experimental training, the quadriceps and gastrocnemius muscles of the animals were examined. It was found that in the muscles of “runners” and “swimmers” the content of sarcoplasmic protein increased, and the amount of contractile protein decreased. In the group of animals that trained with weights, the opposite picture was observed. The natural question is: how to interpret the results of the studies discussed above in relation to the training of cross-country skiers?

If you train only for endurance (continuous exercise and interval training), the level of muscular endurance will increase, but muscle strength will likely decrease (this is indicated by a decrease in the content of the contractile protein actomyosin in the muscle tissue of experimental animals performing endurance work). Such changes in the body will negatively affect the skier’s speed when participating in competitions at sprint distances of 800 - 1600 m, or more correctly, at medium distances. At the same time, sprint training or weight training alone will improve muscle strength and speed qualities, but will negatively affect the development of the skier’s endurance and aerobic capabilities (this is indicated by a decrease in the content of energy-rich sarcoplasmic enzymes in muscle fibers). All this suggests that if a ski racer expects to perform well at distances of 50km, 30km, 15km, 10km, 5km, 3km, 1500m (and sometimes shorter distances), he should in a separate training session or training day (with two workouts a day) combine several different training methods. In other words, for this reason, ski racers need to train many body functions, aerobic and anaerobic at the same time.

As already mentioned above, foreign swimming coaches have been around since the late 60s. in a separate training session they combine several training methods, i.e. In training swimmers, training loads of both aerobic and anaerobic nature are simultaneously used. To confirm this fact, I will give a sample of a typical training session for a swimmer, which D. Councilman recommends using in the middle of a six-month cycle (see Table 2.). (2).

Table 2. Combined training program in the middle of a six-month swimmer training cycle.

Training exercises
Training Method
Pulse rate bpm
Developed qualities (conditionally 100%)
Endurance
Speed

1. 800 yards - warm-up
Remote
120
95
5

2. 8x200 yards, rest pauses for 20s, then 8x200 yards, rest pause for 10s, then 4x200 yards, rest pauses for 5s
Interval
140-180
80
20

3. 500 yards using leg movements

Remote

4. 5X100 yards using leg movements, rest pauses of 15 seconds
Interval
135-175
80
20

5. 500 yards using arm movements
Remote
140
90
10

6. 10X50 yards using arm movement, rest pauses for 10 seconds

Interval (hypoxic breathing is used)
135-175
80
20

7. 5X150 yards, 3 min rest breaks
Repeated
95-180
50
50

8. 8X25 yards sprint
sprint
85-160
10
90

Note. The main focus of the training session is the development of endurance, however, compared to the session at the beginning of the six-month training cycle in this training program, the specific share of exercises to increase swimming speed increases noticeably. The total volume of sailing is 7500 yards. Four training methods are used in the classes.
As can be seen from table. 2, in one training session the swimmer improves both aerobic and anaerobic energy supply mechanisms. D. Councilman believes that in order for swimmers to perform successfully at all competitive distances, they need speed, strength, and endurance. In other words, they have to improve all three energy supply mechanisms, albeit to a certain level, since the body is not able to adapt as much as possible to both aerobic and anaerobic modes of operation at the same time. Consequently, the swimmer and the coach themselves must determine which aspects of the athlete’s body’s functional capabilities should be focused on improving. The same picture is observed among ski racers.

However, domestic experts and trainers in skiing adhere to outdated training technology: they recommend in a separate training session mainly to develop or maintain only aerobic or only anaerobic functions of a skier-racer. As confirmation, I will cite training microcycles (during the competitive period), which are recommended by well-known experts in skiing I. Ogoltsov, V. Evstratov, G. Chukardin, B. Sergeev, etc.

Here is a training plan recommended by I. Ogoltsov during the competitive period.(5)

January 2. Even ski training on very rough terrain - 25 km. Running - 3 km. Flexibility exercises - 5 min.
January 3. Even training on very rough terrain - 25 km. Running with short accelerations - 3 km. General developmental exercises - 7 min.
4 January. Variable training on very rough terrain (medium to hard). Short accelerations at the end of climbs - 25 km. Running (easy) - 2 km. General developmental exercises - 3 min.
5 January. Even training on moderately rough terrain (medium) - 20 km. General developmental exercises - 5 min.
6th January. Rest.
Jan. 7. Variable training on very rough terrain (in some places) - 30 km. Running - 3 km. General developmental exercises - 5 min.
January 8. Variable training on moderately rough terrain - 25 km. Running - 3 km. Exercises - 10 min.

1st day (Tuesday). Lesson duration - 2 hours.
The goal is to develop special endurance.

Training means: 1) variable training on a circle with a length of 2 - 3 km: passing circles alternately with average, near-competitive and competitive intensity (10 - 12 km in total); 2) running without skis (up to 1 km), general developmental exercises - 10 min.

Day 2 (Wednesday). Lesson duration - 3 hours.
The task is to maintain the level of general and special endurance.

Training means: 1) variable training: passing segments of 1 - 2 km alternately with average and near-competitive intensity (18 - 20 km in total); 2) running without skis (1 km), general development exercises - 10 min.
3rd day (Friday). Lesson duration - 2 hours.
Objectives: development of special endurance, improvement of technical and tactical skills.

Training means: 1) interval or repeated training on terrain similar to the terrain in the competition area, on circles of 1 - 2 km in length. Total volume - 8 - 12 km; 2) running without skis (1 km), general development exercises - 10 min.

4th day (Sunday). Lesson duration - 2 - 3 hours.
The task is to test special endurance in competitive conditions.

Training means: 1) warm-up; 2) race at a distance of 10 km.

And although the authors do not always indicate the name of training methods or training modes (aerobic and anaerobic), it will not be difficult for specialists to determine them in the given microcycles. In one training session, the authors recommend using mainly one training method or only aerobic modes of training loads or only anaerobic ones. And as is known, it is the adaptation of the body, manifested in its response to a repeatedly applied stimulus, that plays a leading role in the development of motor qualities. Having adapted to a certain stimulus, to a certain muscular work, the body of a skier-racer subsequently responds to this stimulus with a strictly defined reaction, i.e., further development of the necessary motor quality does not occur. In other words, the more monotonous the training ski load, the more monotonous it is, the more often it is used, the faster the body gets used to it and the less the effect in the development of the athlete’s functional systems. All this suggests that, from the point of view of modern scientific knowledge, the scheme for constructing a separate training session in the given microcycles is irrational.

Developing the topic, I will say that when skiers simultaneously use training loads in a separate training session aimed at improving or maintaining aerobic or anaerobic energy supply, such a session is nothing more than multidirectional (integral) training. Its essence lies in the fact that in one case it can be aerobic, and in another anaerobic. This mainly depends on which components of the training load predominate in a given workout - aerobic or anaerobic. Here, for example, is what integral aerobic training for an all-around skier might look like. Warm up 15 - 20 min. Acceleration 150m X3. Training work: 1. 5 X 1 min. (classic style, rest at 1/2 strength until the pulse mode is 130 - 140 beats/min, the last time is maximum for the result. Rest 6 - 7 min. 2. 10000m (free style, pulse mode 160 - 170 beats/min Rest until the pulse rate is 130 - 140 beats/min. 3. 5 X 1 min (free style, 1/2 strength, rest up to 140 - 150 beats/min. Cool down 2-3 km.

And here is an example of integral training of the anaerobic nature of an all-round skier. Warm up 15 - 20 min. Acceleration 200m X3. Training work: 1. 5 X 1 min. (free style, 3/4 strength, rest until the pulse mode is 120 - 130 beats/min, the last time is maximum for the result. Rest 6 - 7 min. 2. 10000m (classic style, in the pulse mode 160 -170 beats/min minutes Rest until the pulse rate is 100 - 110 beats/min 3. 1 minute 40 seconds (skiing, free style) maximum for the result 4. Cool down 2-3 km.

Thus, it can be said that individual integral training consists of aerobic and anaerobic skiing loads, but the exact boundary between which direction (aerobic or anaerobic) a given activity has is mainly dependent on the interpretation of the trainer. It should be noted that integral training helps to increase the share of specific load in skiers in weekly and monthly cycles. Integral training should be used in a weekly cycle 2 to 3 times or more. They will only have the greatest training effect when they are built according to certain rules. For example, after warming up, you cannot set a short segment first (400 or 600m) with the task of running it as best as possible. This will lead to the fact that skiers develop a very large oxygen debt, and yet they still have to perform another load, which can lead to severe overexertion. It would be more correct if the coach in this case offers the skiers to run these segments at the very end of the integral training, i.e. in the latter option they will get much more time to recover from anaerobic work compared to the first. In addition, skiers specializing in classic and free style constantly solve the same problem - they ski classic in one training session and free in another. In my opinion, their weekly or monthly training plan should provide for, in principle, an equal distribution of training time for these two styles. But you should not strive for such equality in every training session. It is advisable that at least one training session per week should be entirely devoted to the style that the coach or skier considers weaker at that time.

And more about the training method. As you know, sports results in cross-country skiing depend on the work of the legs and arms. But you can get a sports result by working only your legs or by working only your arms. This method can be called separate. In other words, using a separate training method, the trainer can direct it only to the development or maintenance of the lower body (i.e. legs) or to the development or maintenance of the upper body (i.e. arms). By the way, bodybuilders successfully use separate training in their training. (3). By dividing the skier's body into approximately two equal halves (legs and arms), you can work the legs on Monday, Wednesday, Friday, and the arms on Tuesday and Saturday. This approach to training can be used both in the summer and winter months. As is easy to understand, coaches and ski racers can create an almost countless number of such options.

To summarize the discussion article, it must be said: I admit that this approach to training athletes in skiing will seem controversial to some of my colleague specialists. Well, I will only be glad to listen to any reasonable opinion, as long as it brings us closer to the truth.

Anatoly Yakimov, Candidate of Pedagogical Sciences, Associate Professor of the Department of Athletics, Moscow State Academy of Physical Culture

Introduction

Chapter 1. Literature Analysis

1.1 Methods of training ski racers

Preparation stages

Preparation methods

Special training equipment

Chapter 2. Objectives, methods and organization of the study

2.1 Organization and contingent

2.2 Measurement techniques

2.3 Features of the skier training method

Chapter 3. RESEARCH RESULTS AND THEIR DISCUSSION

Analysis of indicators of the total volume of training loads

Dynamics of special preparedness at the summer-autumn stage of the preparatory period

Dynamics of special preparedness at the winter stage of the competitive period

Literature

Application

INTRODUCTION

Much attention is paid to the development of physical culture and sports in our country. Every person has the free right to choose to engage in any sport. Our government considers physical culture and sports as one of the main factors in human upbringing in Russia.

Physical education and sports occupy a special place in the education of children and adolescents. The existing network of sports schools and sports facilities are at the disposal of children and youth. At the same time, the harmonious development of young athletes can only be achieved with the correct use of training means and methods over many years, taking into account age and other characteristics of the body.

The tasks of the preparatory period in the skier's training process are to strengthen general physical preparedness, improve all body functions, achieve a high level of physical qualities: strength, speed, movement coordination, flexibility, general and speed endurance. Along with these qualities, in the preparatory period it is simply necessary to develop qualities specific to this sport, while ensuring that these qualities meet the modern requirements of the skier’s movement technique and contribute to the growth of his results. Continuous growth of results requires searching and improving means and methods of special training for a racer.

The use of special exercises in the preparatory period contributes to the correct use of skiing techniques, better mastery and consolidation of the basic elements of skiing technique, and the development of the necessary physical qualities. Meanwhile, in the methodological and scientific literature there are conflicting opinions about the significance of their use for improving the structure of motor functions and developing the special qualities of a ski racer. As a rule, most of the recommendations are based on practical experience and subjective views of a number of authors. To develop special qualities for mastering the latest skiing techniques (skating and half-skating), in general, today there are not enough recommendations on the methodology for mastering the technique in the preparatory and competitive periods. Since the preparatory period is an integral part of the general process of year-round training, it is the most important period that predetermines the success of an athlete in competitions, and classes during this period are more voluminous and longer (which is associated with the summer holidays and centralized training of many young athletes), then Special attention should be paid to special training, expansion and development of new, more useful methods and means. While maintaining the basic principles of training in the preparatory period, we at the same time cannot build it according to any template, since every day the performance of the skier’s body increases, his muscle strength increases, endurance increases, speed of movements increases, motor coordination becomes higher, and New and increased demands are placed on the athlete, and new means are included in the training. And all these means should be used based on the characteristics of cross-country skiing in very rough terrain, with a high overall speed of movement, requiring intensive work from the skier, both on climbs and on flat areas, and even on gentle descents. At the same time, high speed can be maintained only with perfect mastery of movement techniques and a high level of training. While achieving all the indicated indicators in the special training of cross-country skiers, we must not forget that the coach is dealing with an unformed child’s body, and the use of excessive loads in their preparation, excessive intensity is harmful to the child’s body and psyche. Even during one competitive season, these excesses can affect the stability of results, but they have a much stronger impact on the health and performance of students in their future life, as well as sports practice.

In practice, insufficiently effective methods for developing the special training of ski racers aged 13-15 years are often used, in particular, at the summer-autumn stage of the preparatory period. The above determined the purpose and objectives of the thesis.

Target work - to study the features of the training process of ski racers (II - I categories) in the preparatory period.

Tasks:

Analyze scientific and methodological literature on the chosen topic;

Describe the methodology for special training of cross-country skiers;

Conduct pedagogical testing of athletes;

Analyze the received data;

Object The research work focuses on the methodology of training ski racers during the preparatory period.

Item research – means and methods of special training.

Hypothesis– if you apply an experimental method (with greater intensity) of training ski racers, then the level of development of their special preparedness will increase to 7%.

To solve the problems, the following were used methods research:

Analysis of scientific and methodological literature.

Pedagogical observations.

Analysis of training plans.

Pedagogical experiment.

Pedagogical testing

Timing

Methods of mathematical statistics

CHAPTER 1. LITERATURE ANALYSIS

Special training for cross-country skiers

Before we begin to consider the means and methods of special training, it is necessary to clarify what special training in ski racing is and what training activity it is based on.

Special training, its degree is determined by the level of sports achievements at the main competitive distances. The criterion for special training in cyclic sports is the level of special endurance, that is, the ability to effectively perform special exercises at a competitive distance in the shortest time, in contrast to general endurance - the body’s ability to resist fatigue when performing any work.

In the specialized literature, speed and speed-strength endurance are often distinguished. The first is determined by the level of achievement in the submaximal power zone, the second by a smaller drop in speed with increasing length of the distance and its relief. Basically, these qualities are based on the development of special endurance in ski racers. To develop these qualities in the preparatory period, certain special preparatory exercises are used. At this time, the arsenal of special preparatory exercises for ski racers is quite diverse, and they can be used very effectively for young racers.

First of all, special preparatory exercises include cross-country running, running with imitation of skiing, movement on roller skis, roller skates, and the use of exercise equipment (rubber shock absorbers and machines, etc.). Special preparatory exercises include sets of special circular and strength exercises that promote the development of special strength and speed qualities.

Special preparatory exercises in the preparatory period contribute to the correct development of technique, more technical consolidation of ski moves, and also contribute to the development of endurance of the corresponding muscle groups. In order for a skier to develop a stable skill, one cannot limit oneself to any one means. It is necessary to regularly use a large volume of special preparatory exercises.

The versatile coordination effects of various exercises make it possible to create the basis for more rapid improvement of the movements of a skier-racer.

Special exercises should be used from the very beginning of the preparatory period of training. Their implementation must be diversified. To do this, you should often change the conditions in which the exercises are performed, using a wide variety of options (in speed, on soft ground, water, deep snow, on stairs, uphill, in combination with other exercises, with special equipment, ski poles, weights, etc.). Frequent repetitions of special exercises well develop strength endurance, which, in turn, contributes to a more successful development of the rider’s special endurance in the main period. Correct execution of them greatly helps to create a basis for successfully performing individual elements of skiing techniques using various moves.

In his works he reveals the purpose of simulation exercises, offers a set of exercises that simulate skiing moves, and gives a number of methodological tips on their use.

The harmonious development of young athletes can only be achieved with the correct use of training means and methods over many years, taking into account age and other characteristics of the body. The division of physical training into general and special conditionally allows for a more targeted use of various means in the process of training young skiers. In the process of many years of training, the proportion of special training means should increase from year to year.

VNIIFK employees developed and conducted a three-year experiment to determine the optimal loads of cyclic means. . Thus, working with skiers of the 1st youth category, they determined the optimal volume of loads (cyclic means) in an annual cycle of 1800-2000 km. As shown by medical and physiological examinations during the training period, young skiers successfully mastered this volume of cyclic load in the preparatory period.

In their work, they focused on planning the educational and training process for skiers of the II-I categories for three years, presented documents for planning training tools, work plans by month, taking into account the qualifications of the athletes.

Research and observation have proven that children can access loads that are large in volume and optimal in intensity. Therefore, recently, in working with young skiers, a course has been taken to increase training volumes. However, it was not always possible to identify optimal loads for each specific stage, because there was no objective methodology available to the coach, and therefore, they often record both the instability of the growth of athletes’ functional indicators, as well as its complete inhibition, and sometimes pathological deviations in the health of those involved.

The study of scientific and methodological literature allowed us to familiarize ourselves with the works available to us, which touch on many aspects of the use of training loads in the preparatory period, both by adult athletes and in the lessons of young ski racers. Basically, the different special training means used were identified, the methods and modes (intensity) of performing special training exercises were determined, and the training effect of their use was mainly determined. In the scientific and methodological literature there are recommendations for the distribution of loads in microcycles at the stages of the preparatory period in terms of volume and intensity.

But at the same time, an analysis of scientific and methodological literature showed that the arsenal of special training tools in relation to young skiers is somewhat monotonous and not varied enough. It is not entirely clear to what extent developmental loads (near-maximal in intensity and maximum permissible in volume) can be used in lessons with young skiers.

1.1 Methods of training ski racers

Many recommendations for training cross-country skiers call for increasing the number of training sessions as they move from stage to stage of the preparatory period. However, as the results of various studies cited by different authors have shown, the number of training days itself is not a sufficiently informative parameter of the training process. Much more important is the quality side of the training and, most importantly, the tendency to distribute the main volume of work in the training days of the weekly microcycle. The concentration of the main load in relatively few days of the weekly microcycle (2-3) gives a better effect in terms of increased performance than its uniform distribution over a larger number of training days (with the same total volume of work performed). Whereas, to maintain acquired fitness, it is preferable to distribute a given volume of load over a larger number of training days in a microcycle.

When improving sports and technical skills, it is necessary to select not only effective special preparatory exercises, but also optimal modes of their use, which largely determine the level of transfer of the skill to the main motor action of the skier-racer. V.N. Manzhosov points out that gifted skiers aged 13-14 should undergo a course of fundamental basic training, without forcing their training for the sake of early sporting achievements. But this does not exclude the necessary ways of turning them into highly qualified ski racers. At the stage of the in-depth training process for young skiers, it is necessary to carefully select all the loads offered to them; it is necessary to draw up work and long-term plans, taking into account previous workloads, compliance with control standards and the growth of sports results. Detailed annual planning V.N. Manzhosov suggests using I.G. Ogoltsov’s improved periodization. This periodization assumes the following cyclicity of the preparatory period:

cycle - April-mid-May - restoration of general performance after the competitive period;

cycle - mid-May-June - stabilization of performance;

cycle - July - first ten days of August - base load cycle;

cycle - August-September - developing;

cycle - September-October - stabilization of performance;

cycle - the basic cycle of ski training from putting on skis until mid-December.

From the structure of work with young skiers according to this periodization, it is clear that the most controversial point of the stage is the cycles of the most global loads of special training; the basic training cycle July-August and especially the developmental cycle (August-September).

As practical experience and research by specialists in recent years shows, in order to further increase the performance of young skiers at the advanced stage of their long-term training (13-16 years), it is necessary to use intensive and long-term special preparatory exercises, that is, training loads of a developmental nature.

Research by R.A. Abaturov and I.G. Ogoltsov showed that during the preparatory period during the training of cross-country skiers, the greatest effect comes from working at a heart rate of 160±5 and 180±5 beats/min. This is consistent with the opinions of other experts. From experience working with adult athletes, it follows that the use of special training means in a developmental mode gives an increase in intensity during one mesocycle of the preparatory period by 15-20% in both men and women. Moreover, the highest indicators were among athletes who performed work of a more variable nature. The maximum competitive intensity in adult athletes was 75-80% in cross-country with imitation, and 85-90% in roller skiing. But at the same time, studies have also shown that even among adult, highly qualified racers, loads of equal volume and intensity ultimately do not always have the same effect on the athlete’s performance. It follows that in the training of young racers such loads must be included carefully, often varying the work modes and means, strictly taking into account the age and individual characteristics of the athletes. This is confirmed in the work of previous years. So, I.T. Yakovlev shows that load planning should be carried out taking into account the individual speed of movement of the athlete, which will provide an appropriate regime when performing special exercises, in which the simultaneous improvement of motor and autonomic functions is more effective.

At the same time, further growth in results in cross-country skiing will be determined by a rational combination of loads of varying intensity - this is the opinion of many experts.

The variability of loads, their intensity, as well as the combination of means in the preparatory period are given differently by different authors. So, N.A. Kolodyazhnaya suggests using cross-country with imitation as the leading means in training microcycles in July, and roller skis in August. At the same time, the author has recommendations on the intensity of work: in July, cross-country with imitation makes up 33-35% of the total volume, of which in the development mode 9-10% of the total volume, work on roller skis makes up 47-45% of the total volume ( in maintenance and recovery mode); in August, cross-country with imitation is only 16-18% of the total volume and in the development mode 2-2.5%, when work on roller skis is already recommended to be performed 74-75% of the total volume of cyclic work and 18.5% in the development mode. Some authors note the need to clearly distribute loads in a microcycle; Moreover, in the preparatory period, to increase performance, it is better to concentrate the load on 2-3 shock days of the microcycle, these are usually days 2, 3 or 5, and in the competitive period it is better to evenly distribute the load across the training days of the microcycle, because The main task of this period is to maintain sports shape.

Manzhosov V.I. tried to present specific data on the use of special training means in the annual cycle, as the results of young cross-country skiers increase: thus, for further improvement, athletes of the second category need to perform the following physical activity in the amount of 2800 km in the preparatory period (180 training days a year) :

cross and walk - 700 km;

cross with imitation - 300 km;

simulated climb (included in running) - 50 km;

roller skis - 300 km;

With a total volume of cyclic work of 5000 km. During the year (250 training days), athletes (1st sports category) must complete the following to further improve their special qualities:

cross and walk - 500 km;

cross with imitation – 800 km;

uphill simulation - 200 km;

roller skis - 950 km;

The author also proposes to more precisely specify the modes of special work performed, referring to the opinion of I.G. Ogoltsova, that if the goal of training is to develop special endurance, then it should be within the boundaries of the development volume, which is 85-100% of the maximum permissible:

The work will be of a developmental nature at a speed of 95-100% of the competitive speed and a volume of 100% of the maximum permissible competitive speed.

The work is performed in a comfort zone, and in terms of speed in development mode: at a speed of 90-95% and a volume of 80-85% of the maximum permissible.

The work is performed in maintenance mode: at a speed of 80-90% and a volume of 75-80%.

The work is performed in recovery mode: at a speed of 75-80% and a volume of 50-55%.

An analysis of scientific and methodological literature has shown that in the works of recent years there are clear recommendations on the systematic increase in the volume of training loads of special training, strictly taking into account age-related changes in the body of athletes; the significance of a particular load (its training effect) is clearly defined. However, there is no consensus on the structure of training cycles for young skiers in the preparatory period. The recommended means of special training for young skiers who have been selected in specialized schools are also limited, i.e. promising athletes; and the methodology for using developmental loads for young skiers in special exercises is almost completely undefined. In practical activities, some coaches use psychological training of students in the process of mastering their first ski skills, volume loads and their active involvement in competitive activities. In some cases, coaches recommend working in the direction of general physical training for as long as possible, widely using game means, without particularly taking into account the systematic development of special training qualities.

1.2 Preparation stages

In cross-country skiing, as in any other sport, there are stages of training athletes, both in the annual macrocycle and in the multi-year preparation process. The entire annual training cycle is divided into 3 stages: summer-autumn, winter and spring.

Each of the above stages corresponds to a certain period of training for ski racers. Thus, the summer-autumn stage corresponds to the preparatory period; the winter stage is competitive, the spring stage is transitional.

Summer-autumn stage in turn is divided into the following cycles:

mid-May – June – retraction cycle. The main task of the cycle is to prepare the skier-racer’s body for the upcoming (next) cycle with high-volume training loads.

July – August – base cycle. In this cycle, there is a further increase in the volume of training loads and an increase in the number of speed and speed-strength training sessions.

September – mid-November – a cycle during which the volume of training loads stabilizes and the number of speed-oriented training sessions increases, i.e. the intensity of training loads increases.

Winter stage is divided into the following cycles:

mid-November - December - a cycle of early starts and development of the state of sports form. This cycle is characterized by an increase in the level of special preparedness, as well as the athlete (skier-racer) reaching a state of sports form, due to speed, speed-strength training sessions and competitive work, i.e. participation in competitions. During this cycle, the main qualifying competitions take place.

January – mid-April – competition cycle. It is characterized by a large number of starts, competitions on a national scale (stages of the Russian Cup, Russian Championship, World Championship). In this cycle, ski racers participate in 15-20 competitions, their number can reach up to 35 depending on the qualifications of the athlete.

Spring stage:

mid-April - mid-May - a cycle during which there is complete rest after the training and competitive loads of the past season, as well as maintaining fitness at a certain level to ensure optimal readiness of the skier-racer for the start of the next season.

The long-term process of training cross-country skiers is characterized by a large number of preparation stages. All stages are presented below in Table 1 (according to Ogoltsov I.G., 1971):

Table 1

Stages of preliminary preparation. For cross-country skiers, it begins at the age of 9 and continues until the age of 11. Characterized by improved physical fitness, physical development, and health promotion, mastery of the basics of skiing techniques, acquisition of versatile physical fitness through various sports (activities), and development of the volitional qualities necessary for a skier.

Initial specialization stage. Lasts from 12 to 13 years and is characterized by comprehensive physical fitness, mastery of the basics of skiing techniques, development of basic physical qualities, acquisition of competitive experience through participation in competitions.

Stage of in-depth specialization. Lasts from 14 to 15 years, is characterized by improving the technique of skiing, performing simulation exercises, imitation (stepping and jumping) of a climb - over rough terrain, as well as the technique of moving on roller skis (classic and skating style); increasing the level of preparedness, accumulating competitive experience and developing strong-willed qualities.

Sports improvement stage lasts from 16 years of age and older. Characterized by the improvement of skiing technique and special physical qualities; increasing the tactical readiness of ski racers; mastering the proper training loads provided for this age; achieving certain sports results (kms, ms); improving competitive experience and mental preparedness.

Thus, an analysis of the literature shows the following. In the training of young ski racers, there is still no consensus on an effective training methodology, on the volume of cyclic training load performed by athletes, on the combination and alternation of means and methods of training ski racers.

Various authors (Manzhosov V.I., Ogoltsov I.G., Abaturov R.A., Yakovlev I.T., etc.) propose various methods for training ski racers, which often only complement each other with insignificant elements (for example, Manzhosov V.I. offers a slightly improved periodization - greater detail in the annual planning of training for young ski racers). From this it can be assumed that scientists, together with coaches, have yet to develop unified scientific foundations, on the basis of which they can develop various methods for training ski racers, taking into account the individual characteristics and capabilities of specific athletes, material and technical base, climatic conditions of training, etc.

1.3 Preparation methods

At the preparatory (summer-autumn) stage of skiers, the following methods of sports training are used:

Uniform method– characterized by unhurried execution of the training load in developmental mode

Variable method– characterized by consistent variation of the load during the continuous execution of the exercise, through a directed change in the speed of movement, tempo, rhythm duration, amplitude of movement, and magnitude of effort. Change of movement technique, etc.

Repeat method– characterized by repeated exercises at rest intervals, during which a fairly complete restoration of performance occurs.

Circular method is an organizational and methodological form of work that provides for the continuous, sequential implementation of a specially selected set of physical exercises at stations for the development and improvement of strength, speed, endurance and especially their complex forms - strength endurance, speed endurance and speed (explosive) strength.

Game method– the basis of this method is a certain ordered gaming motor activity in accordance with a figurative or conventional plot (plan, game plan), which provides for the achievement of a certain goal in many permitted ways, in conditions of constant and largely random changes in the situation.

Competitive method– this is one of the options for stimulating interest and intensifying the activity of those involved with the mindset of winning or achieving a high result in any physical exercise while observing the rules of the competition.

Interval method– characterized by repeated execution of the exercise at rest intervals, which have a greater training effect backgammon with the duration and intensity of the exercise performed.

1.4 Special training equipment

There are numerous means of training ski racers during the snowless period. All funds can be divided into basic and auxiliary.

The main ones in cross-country skiing include the following:

Cross-country with imitation of uphill skiing (flat or steep - the terrain of the route, depending on the focus of the training session, i.e. its specifics). There are two types of lifting imitation: step and jump. Stepping simulation is aimed at technical passage of the track, practicing technical elements (the push-off phase, the body weight transfer phase, the flight phase and the landing phase). This type of simulation is performed at a pulse of 140-160 beats/min. Jumping simulation is aimed not only at technical and powerful performance, but also at developing the functional state of the skier’s body (pulse - 160-180 beats/min.). As a means of training skiers, imitation is used to recreate the technique in more detail and convey the sensations that a skier experiences directly on skis - during the snow training period.

Imitation exercises (in motion and in place). This means of special training for skiers allows the coach to correct errors in technique, correct or improve any technical element or individual movement of the student, using any of the ski moves in phases (classic move: simultaneously-no-step, simultaneously-one-step, alternately-two-step; skating move: simultaneously- one-step, simultaneously two-step, half-skate, alternately two-step).

Roller skis have recently begun to be used in the training of cross-country skiers. Despite their “youth,” they were able to take their important place in the training process of skiers. Thanks to roller skis, the problem of lack of competitive practice during the snowless period of skier training was automatically eliminated. Moreover, roller skis have become the most indispensable means of special training, because... It was thanks to them that skiers had the opportunity to reproduce and recreate in detail all ski moves and their elements of ski training in the preparatory period.

Cross-country is also one of the most important means of preparing an athlete (in cross-country skiing and other sports), as well as a good means of recovery.

Cross-hiking (mixed movement) – has a multifaceted effect on the athlete’s body, because includes two modes of activity: on the one hand, running - carries a developmental training effect, on the other - walking - recovery processes after running. This means of training skiers allows you to increase the duration of the training session due to its specificity.

Auxiliary means of training skiers include many other activities, such as:

Sports games (football, volleyball, basketball, field hockey, tennis, etc.)

Swimming.

Bike.

Gymnastics.

Athletics.

Classes in gyms, etc.

Modern research has proven the effectiveness of some of them. And, nevertheless, there is still no consensus on the use of certain means. Often in practice, many means are used only because this or that outstanding master does so.

Analysis of training tools suggests that the choice and method of using them by athletes generally helps to solve many training problems. Each athlete has certain individual characteristics, and the effectiveness of using the same training tool may not be the same. The ability to recognize features and choose a specific combination of training tools that most accurately meet the individual characteristics of an athlete is one of the main points in the correct construction of both an individual workout and the training process as a whole.

CHAPTER 2. OBJECTIVES, METHODS AND ORGANIZATION OF THE RESEARCH

2.1 Organization and contingent

Pedagogical observations were carried out on ski racers born in 1993-1995, who were divided into two groups: control and experimental. Each group consisted of 7 boys (aged 13-15 years). Over the course of two seasons (2008–2009), observations were carried out on the basis of the Youth Sports School "Yunost" together with coach P.V. Lisanov. At the same time, the main attention was paid to recording the use of means and methods aimed at developing special endurance, performing volumes of training loads by athletes and the intensity of implementation of basic means of special training was controlled. The received data was recorded in a journal.

To solve the assigned problems, a joint training camp was organized at the summer-autumn stage of the preparatory period from August to September, at which an analysis of the planning of training loads and an experiment were carried out. During the last period, means and methods of special training were tested when performing equal volumes of training loads in the control group (CG) and experimental group (EG). Before the start of the experiment, control tests were carried out in cross-country with a step simulation at a distance of 3 km, and roller skiing with a skating style of movement - 6 km. Then, during four weekly microcycles, training sessions were conducted, during which special training tools were used in both groups. The volumes of the latter in the CG and EG were the same. In each microcycle, skiers must perform:

Cross-country with imitation of skiing 18 km.

Travel on roller skis 24 km.

Travel on roller skis 15 km

Simulation of skiing uphill 2.5 km.

Mixed travel 25 - 30 km.

For the second training, all groups used the following means:

Cross 4km. and OFP (circular) 30"

Cross 6km, games 45"

General physical training (boat rowing) - 2 hours. active recreation was used.

Cycling 25-30 km.

All second training sessions were carried out in recovery mode.

For the first week, both groups worked according to the following plan:

First day - Check-in.

Medium intensity cross-country 12 km. pulse 140-150 beats/min. ORU-12".

Second day - roller skiing 15 km; uniform method. pulse intensity 150±10 beats/min;

Third day - Roller skis - control tests - 6 km.

Day four - Active recreation - boating 2 hours.

Fifth day - Control tests in cross-country with imitation - 3 km.

Long cycling 50 - 70 km.

At the end of the experiment, repeated control tests were carried out in cross-country with a step simulation at a distance of 3 km, and roller skiing with a skating style of movement - 6 km.

2.2 Measurement techniques

During the experiment, attention was paid to the measures of training loads (alternating volume and intensity), as well as to the alternation of means and methods of special training of cross-country skiers in constructing the training process (four-week microcycle). The latter were designed for two groups (CG and EG). The constructed microcycles are presented below in paragraph 2.3.

The experiment took place at the most critical stage (summer-autumn, August - September) in the training process of skiers. During each stage, special training is mainly carried out and a variety of special training means are used (imitation of ski moves uphill - over rough terrain, simulation exercises on the spot and in motion, roller skis).

During the pedagogical research, pedagogical testing was carried out to identify an effective method of training cross-country skiers. The following tests were used:

Cross with step imitation at a distance of 3 km;

Roller ski race with skating style movement over a distance of 6 km.

This testing was carried out twice: before and after the experiment. The results obtained are tabulated and analyzed in Chapter III.

2.3 Research methods

When constructing training microcycles (training work plans), many different factors are taken into account: the age characteristics of those involved, their physical and mental development, ending with the characteristics of the stages and periods of training of ski racers, etc.

The course work examines the summer-autumn stage of the preparatory period, which is a fundamental stage in the training process of cross-country skiers, after which comes the next one - the winter stage of the competitive period.

The summer-autumn stage is characterized by a wide variety of sports training methods, means of special and general physical training.

For each group (CG and EG), four-week microcycles were built as different methods of sports training. The main issues in constructing a microcycle were the alternation of training means and methods, as well as the nature of the proposed training loads (maintenance, recovery and development). The tables below present the training plans planned for each group.

table 2

Training work plan (EG)

	First training	Method	Intensity mode	Second training
1	Cross with imitation	Variable	Developmental pulse 170±10 beats/min.	Cross - 4 km. OFP (circular) - 30"
2	Roller skis 24 km	Uniform		Cross - 3 km. Playroom 45"
3	Simulation of lifting strokes (improvement equipment) – 45 km Total volume - 12 km	Variable-repeated	Recovery pulse 140±10 beats/min..	General physical training (boat rowing) 2 hours
4	Leisure - a ride on the bicycle	Uniform	Pulse 120 beats/min. and below	-
5	Roller skis, improvement of technique: 8 km - fast 7 km - slow	Uniformly variable		Cross - 6 km. Playroom - 45"
6	Mixed re- movement (cross-walking) 25-30 km	Uniform	Volume supporting developmental pulse 150-160 beats/min.	Restorative Events
7	Rest	-	-	-

Table 3

Training work plan (CG)

	First training	Method	Intensity mode	Second training
1	Cross with imitation 18 km	Variable	Developmental pulse 180±10 beats/min.	Cross - 4 km. OFP (circular) 30"
2	Roller skis 24 km	Uniform	Maintenance pulse - 170±5 beats/min.	Cross - 3 km. Playroom - 45"
3	Imitation of lifting moves 5 rubles. 100 m each 5 series -2.5 km. Total volume - 12 km	Repeated	Speed-supporting and developing pulse up to 180, between series 120 beats/min.	General physical training (boat rowing) 2 hours
4		Uniform	Pulse up to 120 beats/min.	-
5	Roller skis 10 km - at competitive speed 5 km - slow	Uniformly variable	Maintaining a developing pulse rate of 180±10 beats/min.	Cross - 6 km. Playroom - 45"
6	Mixed movement (cross-walking)	Uniform	Supporting by volume developing pulse 150-160 beats/min.
7	Rest	-	-	-

Planning in the EG provided for a large variation in the means of special training. Thus, the simulation of uphill skiing in the second microcycle was replaced by circuit training, modeled in duration and functional impact on a 5 km ski race, taking into account the profile of the route of the upcoming competition. In this case, there should be a quick transition from one action to another. At the end of the summer-autumn stage, the EG performed this simulated complex for the result: that is, in a competitive mode

Table 4

Plan of training work at the summer-autumn stage of the preparatory period of the EG (II week, basic microcycle)

	First training	Method	Intensity mode	Second training
1	Roller skis 24 km	Uniform	Maintenance pulse 160±5 beats/min.	Cross - 4 km. General physical training (circular) 30
2	Cross with imitation 18 km	Variable	Developmental pulse 170±10 beats/min.	Cross - 3 km. Playroom - 45"
3	1. Run 4 km. ORU 10 2. Circular model special. preparation 3. Series: 1 series in maintenance mode, 2 series in competitive mode, 3 in recovery mode	Repeated	Comfort zone developing speed: 1st series – pulse 160 beats/min.; 2 - 180 beats/min.; 3 – 140 beats/min.	General physical training - (boat rowing) 2 hours
4	Active recreation - cycling 25 km	Uniform	Restorative	-
5	Roller skis 3 km - medium intensity, 10 km - 1 km competitive speed after 1 km slowly, 2 km - low intensity.	Interval	Speed-supporting and developing	Cross - 6 km. Playroom - 45"
6	Mixed movement (cross-walking)	Uniform	Volume supporting developmental	Restoration activities
7	Rest	-	-	-

Table 5

Plan of training work at the summer-autumn stage of the preparatory period (III week, developing microcycle)

	First training	Method	Intensity mode	Second training
1	Roller skis 24 km	Uniform	Developmental pulse 170+5 beats/min.	Same as in the previous microcycle
2	Cross with imitation 18 km	Variable	Developmental pulse 170±5 beats/min.
3	1. Cross - 4 km. Outdoor switchgear – 10; 2. Cross with imitation on 400m lap - 8 repetitions; 3. Cool down 4 km	Repeated	Supporting speed above competitive speed
4	Active recreation - cycling 25 km	Uniform	Restorative
5	Roller skis 1. Medium intensity – 3 km; 2. Interval - 1 km of maximum speed, after 1 km, slowly - 12 km. 3. Low intensity cross – 2 km. Outdoor switchgear -8"	Interval	Maintaining a developing pulse rate of 180±5 beats/min.
7	Rest	-	-

For the fourth collection microcycle (like the first), both groups trained according to a single plan. At the same time, on the third and fifth days of microcycles 1 and 4, control tests were performed: roller ski race with skating style of movement - 6 km and cross-country with step imitation - 3 km

Table 6

Plan of training work (CG and EG) at the summer-autumn stage of the preparatory period (IV week, control microcycle)

	Training	Method	Mode
1	Cross with imitation 15 km	Variable	Maintenance pulse 160±10 beats/min.
2	Roller skis 15 km with acceleration at the end of the workout - 2 km	Uniformly variable	Maintenance pulse 150±10 beats/min.
3	Control tests in the roller ski race - 6 km	Competitive
4	Active recreation - cycling 15 km	Uniform	Restorative pulse 120±10 beats/min.
5	Control tests. Cross with imitation - 3 km.	Competitive
6	Leisure. Boating 2 hours
7	Rest	-	-

In total, in the control microcycle it was planned: cross-country training 7 km, cross-country with imitation 18 km, roller skiing 23 km. In addition, according to the intensity of the special training work performed, it is planned in the first microcycle for both groups:

22.5% of the volume of special training is in developmental mode;

42.5% of volume - in maintenance mode;

35% of the volume - in recovery mode;

In microcycles II and III for young skiers of the CG it is planned:

26% of the volume of special training work is in developmental mode;

54% of the volume - in maintenance mode;

20% of the volume - in recovery mode.

In microcycles II and III for young skiers from the EG it is planned:

54.5% of the volume of special training work is in developmental mode;

32.5% of volume - in maintenance mode;

13% of the volume - in reducing mode.

For young skiers from the EG in microcycles II, work of varying intensity is planned:

25% of the volume of special training is in developmental mode;

61% of the volume - in maintenance mode;

13% of the volume - in reducing mode;

and in microcycle III it is planned:

50% of the volume of special training work is in developmental mode;

38% of the volume - in maintenance mode;

12% of the volume - in recovery mode.

Individual data obtained during testing are tabulated and analyzed in Chapter III using methods of mathematical statistics.

CHAPTER 3. RESEARCH RESULTS AND THEIR DISCUSSION

3.1 Analysis of indicators of the total volume of training loads

When recruiting the CG and EG throughout the entire preparatory period, there were no significant differences in the planning of the training process: during the preparatory period, work in groups was carried out according to the following plan:

Table 7

Plan of training work in the preparatory period for young skiers 13-15 years old (snow-free period) for the CG and EG

Preparation tools		June	July	August	September	October	Total
Number of training days	16	20	22	22	20	20	120
Number of workouts	16	20	30	34	26	20	146
Number of training hours (hour)	32	40	56	60	52	40	280
Cross-walk (km)	110	80	125	135	80	100	630
Cross with imitation (km)	20	60	95	75	60	60	370
Roller skis (km)	20	60	100	130	100	40	450
Total cyclic work (km)	150	200	320	340	240	200	1450
General physical training (swimming, rowing) Labor processes, sports games (hour)	17	20	24	26	28	20	135
Control training	-	1	2	2	2	1	8

Discrepancies were noted only in the summer-autumn stage of the preparatory period in the methods and intensity of performing special training exercises, which can be seen from the planning of training loads under experimental conditions (section 2.3.)

The correct selection of special training means in cross-country skiing increases the athlete’s adaptability to loads of various types, significantly increasing the range of functional capabilities of the young athlete’s body, and thereby creates the prerequisites for the development of the best adaptability to a special (specifically competitive) load.

The cyclic structure of classes streamlines educational and training work, makes it more systematic, increases its effectiveness and facilitates planning.

For cross-country skiing in the first 2-3 years of staying at a youth sports school, it is advisable to establish the ratio of general and special physical training in the preparatory period according to the table. So, V.M. Senchenko (1977) recommends the following ratio:

Table 8

The ratio of general and special physical training in the preparatory period (according to V.M. Senchenko, 1977)

	April		June	July	August	September	October	november	December
GPP %	85	80	60	55	50	45	35	30	20
TFP %	15	20	40	45	50	55	65	70	80

The test results showed that the observed groups before the start of the study had approximately equal indicators in general and special training. In the first two years, both groups trained according to a single plan, performing approximately equal loads, based on the ratio of general and special work; recommended by V.M. Senchenko

Thus, at the summer-autumn (July, August, September) stage, the CG completed a total volume of cyclic work of 697 km, of which the GPP was 50% and the SPP was 50%. The latter included 28.2% cross-country skiing and 21.8% rollerskiing.

The EG completed a total volume of 700 km of cross-country, the difference was in the content of SFP: cross-country with imitation 27.8% and roller skiing - 22.2%.

Both groups completed a volume of cyclic work of 316 km, with the ratio: 40% - general physical training and 60% - physical training, of which: 39.0% - roller skis and 21.0% - cross-country with imitation.

At all stages of training ski racers, the main training methods in both groups were: uniform, variable, repeated and control. But in the EG, the method of circuit training for SPT was used.

The accepted names of the methods quite accurately determine the content of training sessions and make it possible to more correctly formulate the specific tasks of each training session; each of these methods determines the length of the segments used, the total volume of load in kilometers covered by skiers during training, and the intensity of movement.

Under the experimental conditions, each group used all of these training methods. But some training was carried out using different methods in these groups and with different intensities, which is reflected in tables 2-6.

3.2 Dynamics of special preparedness at the summer-autumn stage of the preparatory period

Analysis of data from control tests of those involved in the CG and EG are presented in tables 9, 10. On their basis, individual and group average values ​​of indicators characterizing the special preparedness of cross-country skiers were calculated. A comparison of the results of athletes from the CG and the EG was carried out, which revealed positive dynamics in the studied indicators (cross-country with step imitation and roller skis).

In the CG, Petrov showed the best result. E. (Table 9), the increase in his result was 46 seconds, which is 7.2%. The worst result in the CG was Yashin P., the increase in his result was 3 seconds. (0.5%).

In the EG, the best result was recorded for Rybin N (Table 9), the increase was 44 seconds. (5.4%), Filippov had the worst result in the EG. N., gain - 22 sec. (3.5%).

In the CG, the increase in the average group result of special training was 20 seconds. (3.2%), in the EG, respectively - 34 seconds. (5.4%).

In other words, the increase in the indicator of special preparedness (3 km) was higher in the EG (5.4%) compared to the CG (3.2%), and the increase (on roller skis, table 10) in the EG was fixed (7.0% ), and in KG – 4.2%.

Thus, the study of indicators of special preparedness of skiers revealed a better level of this quality in the EG than in the CG.

3.3 Dynamics of special preparedness at the winter stage of the competitive period

Over the course of two seasons, athletes from the CG and EG took part in six control starts (competitions), based on the results of which an analysis of the individual achievements of ski racers was carried out. The results of the competition are recorded in tables 11, 12.

Table 11 presents the results of skiing competitions in the 2007-2008 season.

Analysis of the results of this table shows the following. The number of athletes from the CG who took rank metas from 1-10 (at a distance of 10 km) is equal to 2 athletes (8th and 9th places), which amounted to 28.6% of the composition of this group. Whereas in the EG these values ​​are fixed, respectively, 4 people (3, 5, 7, 10 places) (57.1%). Those. the number of athletes from the EG who made it into the top ten is 2 times more than in the CG.

The average group values ​​of the results of the competition at a distance of 10 km in these groups were compared: in the CG the result was 36 minutes. 31 sec. turned out to be worse than in the EG (35 min. 27 sec.) by 2.2%. Which is consistent with the distribution of athletes by ranking places.

Studying the results of skiing competitions by athletes in the 2007-2008 season. revealed the following. Thus, at a distance of 10 km at the end of the competitive season (03/08/07), only one athlete from the CG was in the top ten (14.3% of the group), while in the EG there were 6 such people (85.7% depending on the composition of the group). These results reflect the fact that in the CG the number of athletes who were in the top ten was 6 times less than in the CG.

A comparison of group average values ​​for this competition determined that the result in the CG was worse than in the EG by 6.3%. This is consistent with the ranking distribution of athletes at these competitions.

Thus, the analysis of the competition results made it possible to establish greater success of athletes in the EG compared to the CG over 2 seasons. Which is a consequence of the differences in the content of the training methods they used.

CONCLUSIONS

It has been established from the literature that among different authors there is no consensus on the specifics of training ski racers of various qualifications. They offer different volumes of training load of a cyclic nature, a combination and alternation of methods and means of training ski racers, etc. At the same time, the ideas about the structure of the annual cycle, methods, means used, model characteristics of ski racers, which are a single methodological basis in the activities of coaches, are similar. the whole country.

Higher results of special preparedness of ski racers in the EG compared to the CG were revealed:

In the cross with step imitation (3 km), the increase for the former was 5.4%, for the latter – 3.2%;

In the rollerski race (6 km), the increase is 7.0% and 4.2%, respectively.

3. The better performance results of athletes from the EG at competitions than in the CG over two seasons were determined:

In 2007-2008 the top ten included athletes from the EG – 4 people, from the CG – 2; the average group result at competitions for the former exceeded it by 2%;

In 2008-2009 the top ten included athletes from the EG – 6 people, from the CG – 1; at the same time, the average group result was 6.3% higher than the results of the second group;

The above justifies the experimental technique as more effective compared to the control one.

When training ski racers of the third year of study, use the following ratios of GPP and SPP, recommended by V.M. Senchenko (table 8).

When developing the special preparedness of cross-country skiers, you can use SPT means (cross with imitation and roller skis) in the ratio (45% / 55%) and intensity within the range of 70-90%.

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