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Related Experiment Videos

Effects of taper on swim performance. Practical implications

J A Houmard1, R A Johns

  • 1Human Performance Laboratory, East Carolina University, Greenville, North Carolina.

Sports Medicine (Auckland, N.Z.)
|April 1, 1994
PubMed
Summary

Swimmers can improve performance by 3% using a taper strategy. This involves reducing training volume by 60-90% and maintaining high intensity over 7-21 days, guided by coach expertise.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Swimming Performance

Background:

  • Competitive swimmers aim to optimize performance for single events.
  • Tapering, a reduction in training volume, precedes major competitions.
  • Tapering is associated with increased muscular power and physiological recovery.

Purpose of the Study:

  • To define the optimal parameters for a successful swimming taper.
  • To investigate the effects of reduced training volume and frequency on performance.
  • To identify key factors contributing to performance enhancement during taper.

Main Methods:

  • Analysis of training volume reduction (60-90%) over 7-21 days.
  • Inclusion of daily high-intensity interval work.
  • Reduction of training frequency by 20-50%.

Main Results:

  • A consistent performance improvement of approximately 3% was observed with tapering.
  • Significant increases in muscular power and restoration of key physiological markers (hematocrit, hemoglobin, creatine kinase) were noted.
  • A substantial graded reduction in training volume (60-90%) over 7-21 days, combined with high-intensity intervals, is effective.

Conclusions:

  • Successful tapering requires a significant reduction in training volume (60-90%) and maintained high intensity.
  • Training frequency reduction should be conservative (20-50%).
  • Optimal taper outcomes integrate physiological adjustments with the coach's or athlete's qualitative insights.

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