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Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS and
Gabriel “Venom” Wilson, BSc. (Hons), CSCS
Abstract
According to the fitness and fatigue model of performance,
tapering—which involves a systematic decrease in load—is optimal to
facilitate a physiologic fitness peak.
Total load can be described as a combination intensity, volume,
duration, and frequency. Therefore, it is the manipulation of these
variables that will ultimately determine the outcome of a peak cycle.
The purpose of this paper is to provide an overview of the optimal
protocol for tapering. Special emphasis will be placed on direct
practical implications such as tapering before a competition, during a
season, prior to a bodybuilding contest, and maintenance.
Introduction
Zatsiorsky (1995) suggested that ‘unlike intellect, long breaks ruin
physical fitness. Such occurrences further lead to wasted time spent on
recovering pre break fitness, when time could have been spent
improving. If you want to scale a mountain, why go half way up, go back
down and climb again!? The Laws of physical training must be obeyed if
success is to be achieved. The Law of Continuous Training is one such
law.’
Here, Zatsiorsky refutes the common mantra which states that extended
periods of time off enhance performance. The encyclopedia Britannica
(2005) defines a mantra as a sacred utterance (syllable, word, or verse)
that is considered to possess power. Various mantras are either spoken
aloud or merely sounded internally in one's thoughts, and they are
repeated continuously for some time or just sounded once, with the hope
that the phrase will come true. The phrase, ‘He just needs time off’
clearly falls under this frame work. However, merely repeating a phrase
holds little weight. In reality, it is what is actually suggested by the
scientific evidence that counts. Wilson and Wilson (2005, a, b) found
that instead
a systemic decrease in overload to facilitate a physiologic fitness peak
was optimal. Building off their work, the following paper will provide
an overview of the optimal protocol for tapering. The following
recommendations apply to healthy participants. For recommendations
involving pathological conditions, see King (2004, injury section of abcbodybuilding).
Overview of Tapering Part I and II, A summation of The Evidence
The following section will provide an overview of the basis for the
taper, as well as how to optimize such a procedure. The overview
summates Wilson and Wilson’s (2005, a, b) dissertation on tapering.
Hull (1943, 1952) was one of the first to investigate the effect of
fatigue on performance. He found that practice with a greater work than
rest period led to decreased performance. However, with a period of
lowered practice, performance again rose, suggesting that fatigue was
masking the positive adaptations achieved by training. Building on the
work of Hull (1943), Banister et al. (1975) introduced the two factor
theory of performance. Banister et al. (1975) suggested that an
organism should be viewed as a system which receives input in the form
of training, and produces output in the form of performance. The model
suggests that the duration and intensity of training, termed training
impulse, effects the system by causing a fatiguing and fitness effect. In
this context, performance is calculated by subtracting the negative
fatiguing impulse from the positive fitness impulse.
Generally fatigue is thought to have a two fold higher initial amplitude
or effect on the organism than fitness. However, the positive fitness
adaptations obtained from the training impulse last three times longer
than the fatigue. Tapering protocols are implemented to take advantage
of the differences in these decay constants. Because fatigue dissipates
faster than fitness, a relatively short period of lowered volume in
training can remove the fatigue, while maintaining positive
adaptations.
Duration
Studies discussed in the Wilson and Wilson (2005, a) paper found
significant increases in performance ranged from 1 to 5 weeks of taper
duration. These data roughly fall within the ranges of mathematical
models provided by Mujika (1996) in which the optimal taper ranged from
12-32 days, the estimates by the Fitz-Clark et al. (1991) mathematical
model that found optimal taper duration to be between 16 +/- 6 and 40
+/- 8 days, as well as the Zatsiorsky range of 2-6 weeks duration.
While the exact duration of taper which elicits a detraining effect is
not precisely known ( Mujaki, 2000), Kubukely et al. (2002) suggests
that both the intensity and duration of previous training effect the
time needed to dissipate fatigue. In this context, Zatsiorsky (1995)
suggests that training periods containing numerous shock cycles and long
duration should last on the upper range of duration, and lower volume
moderate training phases on the lower end. As a minimum, Kubukely et
al.
(2002) recommends a 2 week taper for extremely hard and long previous
training phases, while lesser tapers (i.e. 6-10 days) should be used for
lower volume, and duration training phases.
Based on this data, the current authors advice the following:
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If accumulated fatigue is high, such as after a 15 week training
season, the duration of the taper should last a minimum of two
weeks, and an upwards of five.
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If accumulated fatigue is minimal, such as after a four week
training session, then the duration of the taper should last a
minimum of one week, and a maximum of two weeks.
Overload
Evidence suggestions that complete cessation of training will invariably
lead to a decline in performance. According to the fitness and fatigue
model of performance, tapering—which involves a systemic decrease in
training load—is optimal to facilitate a physiologic fitness peak.
Overload occurs when the magnitude of training load is above habitual
levels. It can come in the form of a greater intensity, increased
volume, or increased frequency—and each should be utilized. However,
intensity appears to be the factor, which causes the greatest regression
in the individual when lowered. That is, both frequency and volume are
vital when overloading the system, but intensity appears to be more
important when maintaining adaptations.
Intensity can be defined as the percentage of a maximal effort—such as,
a one repetition maximum, V02 maximum, or heart rate maximum. Evidence
suggests that the participant must maintain their original intensity, in
order to preserve fitness gains. Therefore, if an individual usually
lifts at 6 repetitions for squats, they should maintain that lift during
their taper. As an illustration, if on most weeks the individual squats
400 pounds for a rep scheme of 10, 8, 6, and they decide to drop this
down to 300 during their taper, they would lose a significant amount of
adaptations, and very rapidly.
Volume can be defined as sets multiplied by repetitions; when the
objective task requires the participant to carry his or her own body
over long distances, such as in swimming, bicycling, and running, then
volume can be defined as the distance covered, or duration of the
activity
Frequency can be defined as the number of training sessions over a
period of time.
During a taper, intensity must be maintained or increased for the
retention or improvement of training-induced adaptations. However,
volume and frequency should significantly be reduced in order to
dissipate fatigue.
The current authors advise the following:
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Training intensity should always be maintained or improved during a
taper.
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Frequency should be decreased by no more than 20%.
-
Volume should be reduced by 50-85%, depending on the accumulated
fatigue. If the athlete trains for only 4 weeks, and the fatigue is
minimal, volume should be closer to 50% in reduction. If the
accumulated fatigue is high, such as after a 15-week training
season, volume should be closer to an 85% reduction.
Type of Taper
A taper can be performed four ways:
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Step taper—load is immediately dropped. For example, if the athlete
plans to reduce volume down to 30%, this would be done on the first
day of the taper, and then maintained for the duration of the taper.
-
Linear taper—load is progressively reduced in a linear fashion. For
example, lowering volume 10% everyday until the desired reduction is
achieved.
-
Exponential (slow decay) taper—load is non-linearly reduced, with a
slow decay rate.
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Exponential (fast decay) taper—load is non-linearly reduced, with a
fast decay rate.
There is an inadequate amount of studies on this topic; and the few
studies that have been done are flawed. Thus, the current authors cannot
concretely recommend the exclusive use of a step, linear, or exponential
taper.
Applying the Taper
The following sections will suggest various situations in which the
taper can be applied, and give recommendations for each situation.
Practical applications will include recommendations of duration and
total load. The type of taper to perform (I.e. step or exponential) will
not be advised, as the current scientific evidence is unclear on the
matter. Therefore, this decision is arbitrary to the athlete. All types
of tapers, however, have been used with significant increases in
performance.
Pre-Competition
Prior to a competition, a taper should be applied to maximize
performance. The type of taper is dependent on the accumulated fatigue.
For example, a group of Olympic strength training athletes, after
training for 15 weeks, twice a day, 6 days a week, at 50 sets a day,
would have a high accumulated fatigue. The authors would, therefore,
advise them to lower volume to 12 + - 3 sets per day (approximately an
80% reduction in training volume) and reduce frequency to 5 days a week,
or reduce training twice a day, to once a day, twice during the week.
The duration of the taper should last a minimum of two weeks, and an
upwards of five.
Bodybuilding is a very unique sport, in that performance is not only
based on extreme motor skills (i.e. posing) but also, aesthetic
presentation (muscularity, symmetry, separation, etc.). However, in
order to maximize muscularity, a taper may be of extreme benefit, if
used correctly.
For example,
Trappe, Costill,
and Thomas (2000) performed an excellent experiment to examine the
changes in whole muscle function and single cell contractile properties
of Type I and II muscle fibers from the deltoid muscle of highly trained
swimmers before and after a 21-day reduction in training volume, while
maintaining their intensity. Results found that whole muscle power
increased 17% and 13% on the swim bench and swim power tests
respectively; Type IIa fibers were 11% larger; peak force increased
significantly in fast twitch fibers; and shortening velocity was 32% and
67% faster in the Type I and IIa fibers, respectively. Further, a
previous study by Trappe et al. (1998) of the same protocol, showed
almost identical results.
The current authors, therefore, recommend the following:
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The athlete should be in top flight condition 6-8 weeks prior to the
competition.
-
Next, the athlete should undergo a two week taper, with a 75%
reduction in training volume, and no more than a 20% reduction in
frequency. This should be satisfactory to regain or actually improve
on fullness, and hardness, and quality, lost through dieting, with
minimal gain in adipose tissue.
-
The athlete will then have 4-6 weeks left before the competition.
The next 2-4 weeks should be used to again maximize muscular
separation through diet and exercise.
-
During the final 2 weeks weeks, the athlete should follow the
protocol advised by Wilson (2003)
Pre Contest Week - An In Depth Analysis.
Following the taper, fatigue should be minimized. The 2-4 week meso-cycle,
prior to the 2 week pre-competition dieting protocol, should not
significantly alter the benefits achieved from the taper. Moreover, the
pre-contest program prescribed by Wilson (2003) has a tapering component
to it that should facilitate a peak in performance.
In Season Training
The taper may also be used mid-season to limit the accumulated fatigue
and maximize performance. For example, during a 3 month season,
participants may taper mid-point of the season.
Priority Principle
During a given mesocycle, athletes often choose to prioritize a certain
skill or component of their sport. For example, a bodybuilder may
increase training load on their quadriceps, calves, and forearms.
However, in order to accomplish this, other body parts must be reduced
in total training load. For such a protocol, the principles of tapering
should be applied. For instance, if the participant is tapering back on
their biceps, and their normal load was training biceps once a week and
25 sets per workout, the current authors would advise them to lower this
by a minimum of 50 percent (approximately 12 sets), while maintaining intensity,
and frequency. In this case, the participant may consider even
increasing frequency, while lowering volume up to 75% (approximately 6
sets per workout).
Overtraining
If the athlete is in a state of overtraining, a taper could be of
immense benefits. It should again be applied according to the above
recommendations. For more information on this topic, refer to King
(2004),
An Investigation of the Psychophysiological Mechanisms of Sport Injury.
Vacation
Simply put: don’t take a vacation from training! Find a gym that is in
your hotel, and follow the principles of tapering. Any other protocol is
inferior and will lead to a reduction in performance.
Introduction to Periodization
Periodization can be defined as the organization of training programs
into various smaller training segments. The principles attained through
the tapering model presented provide the bases for this method of
scheduling. The Journal of Hyperplasia Research will dedicate an
extensive amount of research to this subject in the near future—stay
tuned.
Conclusion—Enter Into His Rest…
Exodus 20:8-11 states that the seventh day of the week, Saturday, was
the day which the Lord selected as the day of rest and worship. Such a
day would allow the saints to dissipate the reactive inhibition, and
envelop themselves in the Lord. This is why Christ said: "The Sabbath
was made for man, and not man for the Sabbath." –Mark 2:27.
In Deuteronomy 5:15, we read: “And remember that thou wast a servant in
the land of Egypt, and that the LORD thy God brought thee out thence
through a mighty hand and by a stretched out arm: therefore the LORD thy
God commanded thee to keep the sabbath day.” This verse speaks of
redemption, which is why the apostle Paul stated in Colossians 2:17 that
the Sabbath was, "a shadow of things to come, but the substance is of
Christ."
Indeed, the Sabbath was a shadow of the redemption that would be
provided in Christ. This is the ultimate taper—a rest that will last for
all eternity—don’t miss out.
Hebrews 4:1-11
1 Let us therefore fear, lest, a promise being left us of entering into
his rest, any of you should seem to come short of it. 2 For unto us was
the gospel preached, as well as unto them: but the word preached did not
profit them, not being mixed with faith in them that heard it. 3 For we
which have believed do enter into rest, as he said, As I have sworn in
my wrath, if they shall enter into my rest: although the works were
finished from the foundation of the world. 4 For he spake in a certain
place of the seventh day on this wise, And God did rest the seventh day
from all his works. 5 And in this place again, if they shall enter into
my rest. 6 Seeing therefore it remaineth that some must enter therein,
and they to whom it was first preached entered not in because of
unbelief: 7 Again, he limiteth a certain day, saying in David, To day,
after so long a time; as it is said, To day if ye will hear his voice,
harden not your hearts. 8 For if Jesus had given them rest, then would
he not afterward have spoken of another day. 9 There remaineth therefore
a rest to the people of God. 10 For he that is entered into his rest, he
also hath ceased from his own works, as God did from his. 11 Let us
labour therefore to enter into that rest, lest any man fall after the
same example of unbelief.
Keep it Hardcore,
Jacob Wilson
President Abcbodybuilding / The Journal of HYPERplasia Research
jwilson@abcbodybuilding.com
Gabriel “Venom” Wilson
Executive of Bioenergetic Research
Venom@abcbodybuilding.com
References and Sources Cited
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Bible
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Banister, E.
W., Calvert, T. W., Savage, M. V. (1975) A systems model of training
for
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athletic
performance. J. Sports. Med. 7, p.57-61.
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Fitz-Clarke,
J. R., R. H. Morton, and E. W. Banister. Optimizing athletic
performance by influence curves. J. Appl. Physiol. 71:1151-1158,
1991.
-
Hull. C. L.
Principles of Behavior. Appleton-Century-Crofts, New York, 1943.
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Kubukeli, Z.
N., T. D. Noakes, and S. C. Dennis. Training techniques to improve
endurance exercise performances. Sports Med. 32: 489-509, 2002.
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MUJIKA, IÑIGO;
BUSSO, THIERRY; LACOSTE, LUCIEN; BARALE, FRÉDÉRIC; GEYSSANT, ANDRÉ;
CHATARD, JEAN-CLAUDE Modeled responses to training and taper in
competitive swimmers Medicine & Science in Sports & Exercise:
Volume 28(2) February 1996 pp 251-258
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Wilson, J.,
and Wilson, G., Tapering Part I. Journal of Hyperplasia Research.
January, 2005. (a)
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Wilson, J.,
and Wilson, G., Tapering Part II. Journal of Hyperplasia Research.
January, 2005. (b)
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Zatsiorsky,
V.M. Science and Practice of Strength Training. Champaign, IL: Human
Kinetics, 1995.
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