As a strength coach and physiologist, I often get asked about tapering and how it fits into a training program. Simply put, tapering is the final step in a training plan to ensure athletes are at their best for a competition.
Tapering involves gradually reducing the intensity and volume of your workouts. This process is crucial because it allows your body to recover and adapt after intense training, ultimately enhancing your performance. While the exact methods can vary, the goal is always to find the best way to prepare an athlete for their big event.
During the taper, athletes reduce their training intensity and volume. This helps them recover from the fatigue built up over months of hard work. The key idea is that your body doesn't improve during tough workouts but during the rest periods that follow. By carefully lowering the training load, tapering lets your body repair, rebuild, and even surpass its previous performance levels. This recovery process can take from 10 to 21 days, with the best results usually seen in 7 to 10 days.
Training programs often focus on volume, which is the total amount of work done over time. In strength training, this can be measured as tonnage—the total weight lifted multiplied by the number of repetitions. Tapering adjusts these volume components to help athletes recover actively. Figure 1 illustrates the four tapering methods, showing how training volume is adjusted over the taper period.
There are four main tapering techniques, each with a unique approach to reducing training volume:
This involves a sudden drop to a lower training intensity and maintaining that level throughout the taper period. This method can be advantageous for athletes needing a significant reduction in training stress to recover fully. However, the risk is that an abrupt reduction might lead to detraining, where the athlete loses some of the adaptations gained during training.
This method gradually decreases training load consistently over the taper period. It's particularly beneficial for athletes who respond well to steady, incremental changes and can maintain technical proficiency even with reduced loads. The reduction in volume is usually greater than the reduction in intensity, allowing athletes to maintain the neural adaptations necessary for maximal performance.
This involves a rapid decrease in training load that slows down as the taper period ends. It's often used when attempting to reduce fatigue quickly while still retaining adaptations. The precise control of this method can be complex, making it suitable for higher volume training such as endurance events.
Similar to the fast exponential taper, but the decrease in training load is more gradual. This method is also used for endurance events, where a more controlled reduction in training load is needed.
Weightlifters and other athletes often use these methods to peak for competitions, aiming to reduce fatigue while maintaining or enhancing performance. For example, a linear taper might be best for those who benefit from steady, incremental changes. On the other hand, a step taper could be better for athletes needing a more pronounced reduction in training stress to recover fully.
While weightlifters might prefer linear or step tapers, endurance athletes like marathon runners or cyclists might opt for exponential tapers to manage higher training volumes.
The best tapering method depends on your fitness level, training history, and specific needs. It's often a good idea to experiment with minor tapers early in the season to find what works best for you. For instance, highly trained athletes might need a 60-90% reduction in training volume, while less trained athletes might only need a 30% reduction. The key is to maintain training intensity to avoid losing the benefits of previous training.
The timing of your taper is also crucial. Typically, the physiological benefits of a taper last for 7-14 days. Whether you're a seasoned athlete or a beginner, proper tapering can significantly enhance your performance. The physiological benefits include enhanced muscle strength, endurance, and efficiency, while psychological benefits include increased confidence and reduced anxiety.
The goal of tapering is to maximize the benefits of your training by allowing your body to recover and adapt. Research and experiment to find the tapering technique that best suits you, ensuring you peak at the right time for your competition.
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References:
Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. *Medicine and Science in Sports and Exercise, 35*(7), 1182-1187. https://doi.org/10.1249/01.MSS.0000074448.73931.11
Winwood, P. W., Keogh, J. W. L., Travis, S. K., & Pritchard, H. J. (2023). The Tapering Practices of Competitive Weightlifters. *Journal of Strength and Conditioning Research, 37*(4), 829-839. https://doi.org/10.1519/JSC.0000000000004324