THE FINAL PREPARATION PHASE

IN THE DECATHLON
By G. Maksimenko et al

Ananal ysisoft hefinalpr epar ationphasepr i

ortothes eason’ scl imax
competition of highly qualified decathletes, suggesting three variations of four, six
or eight weeks as being the most effective. The article is a slightly edited
translation from Legkaya Atletika, USSR, No. 7, July 1991. Re-printed with
permission from Modern Athlete and Coach.

The complex demands of the different events involved in the decathlon make it
rather difficult to plan an optimal structure of the pre-competition preparations. It
is a well-known fact that many decathletes, who tolerate large training loads and
show high level results in nearly all events, still fail to repeat the performances at
important competitions. This was the reason for our retrospective analysis to find
out the preparations employed by high performance decathletes prior to
important competitions.

The analysis included 63 different competitions, mainly Olympic Games, World

Championships and European Championships. The results indicated 13 different
variations of preparations for the climax competition of a season. The differences
occurred in the duration of the employed training means, as well as intensities.
From all the variations we selected those that allowed the athlete to reach at
least a points score they had achieved in previous competitions (see figs 1 to 3).

The diagrams show the dynamics of the training means employed in the phase
immediately prior to the climax competitions. The microcycles were taken into
account as from the climax competition, the training load is presented in
percentages, based on the averages of the training means in different yearly
cycles when they reached their maximal levels.

The main characteristics in the variation of the four-week structure of the training
loads (see fig. 1) are the maximal load parameters in the third microcycle,
followed by a smooth reduction of the training load until the start. The emphasis
in the fourth (restoration) microcycle is divided between speed and strength work.

The volume of the basic training means reaches its maximal value (65 to 75%) in
the third microcycle. It is reduced by about 20% in the second microcycle when
emphasis shifts to work in the maximal (100 to 96%.) and in the submaximal (95
to 91%) zones.
The structure of the six-week variation (see fig. 2) is based on reaching the
maximal load parameters (85 to 95%) during the third and fourth microcycles.
Emphasis is placed on the short sprint and throwing preparations in the fourth
and on the long sprint and the jumps in the third microcycle. The sixth and the
fifth microcycles have restoration characteristics, while the tasks to adjust the
organism for the climax competition take place with a smooth reduction of the
training load.

The main characteristics of the eight-week variation is the emphasis on

developmental work to reach a high adaptation level in the sixth and the third
microcycle (see fig. 3). The maximal load volume is achieved in the sprints,
hurdles and throws during the sixth microcycle (85 to 95% of the total volume).
The largest work parameters in all jumping events, as well as sprints up to 80m,
are performed in the fifth microcycle. This is followed by a reduction of the
training volumes in the fourth microcycle.
During the fourth microcycle decathletes compete in several individual events
and increase the training load of the basic training means through an increased
intensity again in the following microcycles. Recovery and restoration takes place
in the eighth and seventh microcycles, while the second and the first microcycles
serve as the introductory cycles to the competition phase.

The following conclusions can be drawn from this analysis of highly qualified
decathletes during their final prepar
ati
onphasepr i
ortomeseason’ sclimax
competition.

1. Decathletes employ, according to the available time from the last start
prior to the climax competition, three main variations of the final
preparation. The three effective variations re made up from four, six or
eight microcycles.

2. The four-week variation makes it possible to maintain the previously

achieved work capacity. On the other hand, the six- and eight week cycles
allow not only to prepare the organism for the climax competition, but
make it possible to perform additional developmental work.