Block training involves grouping similar workouts on consecutive days or weeks, followed by a recovery period. This article from Maastohiihto.com discusses the method’s benefits and risks, providing examples from top athletes.

Benefits of Block Training

Improved Specificity Block training allows athletes to intensely focus on specific aspects of their sport. In skiing, this could mean several days of high-intensity workouts mimicking race situations or focused technique or strength training. Studies show that this concentrated effort can significantly improve performance.

Enhanced Physiological Adaptation Research indicates that block training can lead to greater physiological adaptation compared to traditional training models. By focusing on specific metabolic exercises, circulation-enhancing workouts, and targeted muscle groups, athletes can achieve better results and develop faster.

Mental Resilience Endurance sports, including skiing, require strong mental fortitude. Block training forces athletes to push through increasing fatigue and discomfort, thereby building mental toughness. This can positively impact an athlete’s psychological readiness for individual races and the entire season.

Proper Recovery Block training includes well-planned recovery periods, allowing the body to recuperate from intense, similar workouts. Adequate recovery is crucial to be refreshed for the next block, making the body receptive to new stimuli.

Potential Problems and Disadvantages of Block Training

Overtraining Risk Block training can significantly enhance performance but also increase the risk of overtraining if not managed properly. Too intense workouts or overly long periods can lead to performance decline, fatigue, and injuries. Athletes must carefully monitor their training load and listen to their bodies.

Monotony, burnout, and consecutive intense training days can lead to physical and mental exhaustion and decreased motivation. Athletes need to balance intense blocks with lighter, enjoyable workouts to maintain their passion for the sport. Managing training stress is key to preventing burnout.

Examples of Block Training on a General Level

Endurance Block: Top skiers might focus primarily on building endurance for a week or two. This could include daily long ski sessions with varying intensities, gradually increasing the training load.

Interval Block: Athletes looking to improve anaerobic threshold tolerance might engage in high-intensity interval training for consecutive days, including workouts like 4×4 minute sprints or longer intervals. Variation and careful monitoring are essential to prevent overtraining.

Strength Block: A strength block, perhaps post-ski season, can focus on increasing maximum strength with several gym sessions a week, supplemented by sport-specific strength training like roller skiing.

Technique Block: To improve skiing technique, athletes might dedicate consecutive days to specific skills and technique training, using video analysis and coach feedback for refinement.

Altitude Training Block: Training at high altitudes is common in skiing. Athletes might spend weeks in high-altitude training centers focusing on increasing oxygen capacity and hemoglobin. Training programs are tailored to the current phase and altitude.

Marit Bjørgen shares in her book “A Winner’s Heart” that she initially found block training effective but later returned to a traditional model incorporating regular intense endurance training.

Cyclist coach Mattias Reck, who has also trained skiers like Max Novak and Team Ramudden, believes in block training, as he shared in a Ski Classics podcast. He described a five-day rhythm with four days of intense workouts followed by a rest day.

Former Norwegian national coach Geir Endre Rogn warns about the long-term dangers of block training and repetitive high-intensity workouts in an article on Proxcskiing.com.

In conclusion, block training can be an excellent tool for developing skills and conditioning if used judiciously and with proper recovery. It’s well-suited for tuning competitive form, but attention must be paid to recovery and training volume. Athletes should always consult with coaches and professionals to tailor block training to their goals.

Sources:

• Journal of Strength and Conditioning Research
• Scandinavian Journal of Medicine & Science in Sports
• International Journal of Sports Physiology and Performance
• Journal of Applied Sport Psychology