تخطيط التدريب بعد فترات التوقف

الملخص EN

The aim of this research is to build a strategy to modify training loads after stop that exceeds a month to be a guide, when planning training load for a safe return in preparation for the completion of competitions or in preparation for the start of a new season.

The researcher used the descriptive approach, that includes content analysis.

The basic study consists of searching in the main databases for researches and scientific references related to periodization, then analyzing them and presenting the strategy for experts in the field of sports training.

The researcher proposes to apply the training rule ٥٠/٣٠/٢٠/١٠ to modify the proportions of training volumes for both endurance and power depending on the plyometric exercises, and the researcher also suggests paying attention to the intensity relative volume (IRV) within each resistance training session, and also taking into account the improvement of both acceleration and the maximum speed according to the periods of the season, improving the muscle strength of speed running, as well as improving agility in the form, load and nature of the exercise that fits every week in every period of the training season.

The most important results were that the training base ٥٠/٣٠/٢٠/١٠ is considered safe to increment in the volume of endurance training loads upon returning to regular training ,also, we find that the IRV of each exercise within the training session for resistance, which ranges between ٢١ and ٣٠ is the best in the first weeks to improve strength, in addition to that the necessity of not to exceed the number of jumps to ٧٠ in the single session when starting plyometric exercise, as well as the interest in running with pushing a weight in the weeks of improving acceleration and running with pulling a lighter weight in the weeks of improving speed, and once an athlete is able to sprint straight, here the coach is able to add agility training and change direction for the players in terms of performance time and directional change angles.