RESTORATION IN THROWING EVENTS

By Y. Bakarinov and M. Zalessky Recovery and restoration are becoming increasingly important aspects in modern training. In the following article the Soviet authors present a summary of how to allow for restoration, taking into consideration the structure of training, injuries and biological, nutritional, pharmacological, nutritional and psychological factors. The article is a slightly abbreviated translation from Legkaya Atletika, Moscow, No. 6, June 1981. Re-printed with permission from Modern Athlete and Coach. Among the most useful means for restoration in throwing events is an efficient use of workloads and recovery intervals in single training sessions, as well as micro- and macro-cycles. The contemporary yearly training cycle of the throwers is employing several methods of general physical conditioning, specific physical conditioning and technical preparation. While each of these methods forms a separate unit, they are also interrelated to each other. To ensure optimal training and restoration all these units must be properly combined and applied. PLANNING FACTORS The factors to be taken into consideration are a scientific alteration of the loads, multiple switching of the loads and changing the severity of the work load according to the planned volume and intensity. These factors are responsible for an efficient combination of work and restoration in single training sessions, microcycles and macrocycles. Using Mat y v te r o ea e t n fr t no la vl sa guide, v e h oy fd ly d r soma o f d ou e s a i o me a the volume and intensity of training is planned so that the athlete is capable of handling the workload and is restored before the competitive season begins. The most effective way to achieve this is to employ maximal volumes of general physical conditioning and specific physical conditioning in November-December and technical preparation in April-May. This, despite the fact that the methods used reach their highest intensity in March-May. An important factor to ensure restoration in the weekly cycle is the structure of the cycle, the days used for training and for rest. Various forms have proven to be reliable in practice:

1. Three days of training, a day of rest, two days of training, a day of rest 3 + 0 + 2 + 0. 2. Two days of training, a day of rest, two days of training, a day of rest 2 + 0 + 2 + 0. 3. Unstructured microcycles, alternating training and rest days according to o teah t fe h w h t ee e l . l s

There are, of course, situations when coaches, while following a definite structure, nevertheless per d a y hft o teaheefe oma. i i l s i o h w h tl e l fr t ocl t t s Coaches also make significant changes to the weekly cycles during the training year to the extent of six training days and a day of rest (6 + 0) at the beginning of the preparation phase. As the competitive period approaches, they gradually decrease the number of training days without rest breaks. There is still no firm understanding as to which is the best variation and different combinations of structures are presently used. It is currently believed that training is most effective when the general direction of work in a microcycle is maintained, while the local emphasis changes on successive days. The effectiveness of such microcycles depends on the partial, sometimes complete restoration of the functional systems of the body. As a rule, one main training session is executed in a day, although at present time, many coaches frequently include a second workout. It is used mainly to accelerate restoration and supercompensation. To achieve this, strength work with light resistances and slow speeds is carried out in the second session. Swimming, gymnastics, games, cross-country running and work on some phases of the technique can also be used.

Some training sessions can be designed for restoration in order to increase the energy reserves of the throwers. This is achieved by a sufficiently long warm-up to pre-determine restorative processes, which allow the athlete to perform the basic work in the main part of the training session, alternately changing general and specific conditioning with technique development. Rest intervals between individual exercises must be adequate (about 2 to 3 min,) and subsequent hydrotherapy should accomplish regular restoration. To allow for restoration, the speed the exercises are performed in the preparation period should be relatively slower and the rest intervals longer. This can be achieved by increasing the duration of each training session up to 2 3 hrs. As the athlete reaches peak form the procedure is reversed. The rate of exercise execution is increased to bring about the necessary changes to improve the functional level and super-restoration, as the well trained athletes adapt themselves to the task. In this case the training sessions can be reduced to 1 - 1 hrs. INJURY FACTORS It is particularly important to examine methods for prophylaxis and rehabilitation of injuries to ensure continual work capacity of the throwers. Most important here is the condition of the support-motor system and the static-kinetic function. Limitation in the work capacity of throwers is often linked with back pain. The main reason for this syndrome is an asymmetric development of the muscles on the right and left side of the trunk and regularly increasing vertical and rotational loads on the vertebrae. Ineffective training, leading to excessive strength of the trunk muscles on the side of the throwing arm, are usually responsible, resulting in a curvature of the torso and vertebral column with a convex arc towards the weaker side. This, of course, decreases the range of the thrower and increases the possibility of pain when fatigued. Prophylaxis and restoration methods should lead to respectively equal development of the muscles on both sides of the torso. Specific exercises, to develop the muscles on the weak side and relax those on the strong side, are used in addition. These methods should also strengthen the muscular framework of the vertebral column to prevent curvature. Coaches often make characteristic mistakes when encountered with frequent injuries to the extremities of the throwers (sprains, micro-ruptures, inflammation of ligaments, cartilages and muscles, arthritis of the joints and bursitis). They tl h a l e t c ni e rii ru htep i r i teh l o el e t e s o o t u t nn t o g h a o wt h e f t ht n a g h n h p anaesthetizing agents. This can frequently lead to chronic diseases. The correct approach would be to use a relative state of rest for the injured part without decreasing, if possible, the total work volume.

A specific problem to throwers that requires effective means of restoration is tied up with the functions of equilibrium and orientation in space and finally with the fine co-ordination of movement. It requires regular use of specific rsoai meh d t ice s tefn t n la a i so tetrw r w r e trt n to s o n ra e h u c o a c p ci fh ho e ok o i t e s and includes such activities as training on the gymnastic beam, trampolining, work on the rings, tumbling and other similar activities. MEDICAL BIOLOGICAL ASPECTS Medical - biological restoration methods are varied. The traditional methods, hydrotherapy and massage, are most important. It is recommended to take immediately after a training session a warm 3 to 4 min. shower (water 37 to 38C. A sauna, with a temperature of 110 to 120C (three or four stays 5 to 7 mm. each) has an excellent recovery effect at the end of a microcycle. After each stay in the heat the athlete takes a warm shower and bathes in a pool (water 26 - 28C) for 5 to 7 min. Manual massage is applied daily during the periods when large training loads are employed. Excellent results, after an intensive load, are achieved by making use of a combination of manual and vibratory massage (1 to 2 min. for each muscle group). Most effective, after peak loads or signs of muscle fatigue, is underwater massage (1 to 2 min. for major muscle groups), supplemented by manual massage and hydrotherapy. In the presence of extreme fatigue it is rc mme d dt u ema s g i ape s r c a e wt tret t a eo ne o s s a e n rs ue h mb r i he ls o h i f height of 800 to 1200m (2 to 3 min. each with 30 to 40 sec. compression lifts). Other physiotherapy procedures are also widely used to restore the physical condition of throwers. Ultraviolet ray irradiation is used two or three times a week during autumn and winter, while artificially induced sleep is employed in the case of extreme excitability. Ampli-pulse therapy is applied to the injured area upon the appearance of pain syndromes and electro-stimulation is recommended to treat sprains, minor trauma or weakness of individual muscle groups. Ultra high frequency and ultrasound is effective to treat inflammation of joints, ligaments and tendons. NUTRITIONAL ASPECTS Sound nutrition and vitamin supplements are significant in the restoration of throwers. The diet must be, above all, adequate in calories. This can be judged indirectly by changes in th a ltw ih. o ee, ufin c lr saen t e t ee e tH w vrs f e t a i r o h s g i c oe always responsible for restoration in case of an improper selection of food. It is well known that food must consist of protein, fat and carbohydrates for normal functioning. Athletes, performing a large amount of power work, in the other hand, need relatively more of protein and smaller quantities of fat. The additional protein is necessary for restoration and also muscle growth. Special

care should be taken to monitor protein intake during the period of large strength training loads and during the pre-competitive phase. Correct vitamin supplementation is significant in the process of restoration. As a g n rlu , s ah ts i avr dd t o e da d i a va n . e ea rl mo t tl e wt ai i d n n e d i n li mis e e h e e t t o t However, if there is a lack of green vegetable in winter, a daily dose of 150 to 200mg of ascorbic acid is recommended. In addition, it is always wise to take multi-vitamins when the workload is extremely hard, or when there is doubt about the diet being well balanced. PHARMACOLOGICAL AND PSYCHOLOGICAL ASPECTS Pharmacological preparations to speed up restoration and to increase work capacity may be used only under the care of a physician. At present the preparation used successfully for restoration of throwers are from the so called adaptogens. These preparations are normally used when there are signs of fatigue when the volume of training is extremely large. They help to withstand the workload and allow for a more rapid recovery afterwards. Athletes, who are over-excited, sleep poorly, are easily irritated and show neurotic tendencies are advised to take preparations with sedative action. In the periods of very intensive workloads, preparations that improve muscle metabolism can be helpful. These include calcium orotate inosine, panangin and calcium gluconate. Of great significance are also psychological methods of restoration to normalize the emotional and psychic state, that changes significantly under the influence of large training loads and competitions. Psychological restoration is usually the responsibility of the coach but it may sometimes be necessary to enlist the help of a sport psychologist. Natural means of psychological restoration include a well organized lifestyle and daily routines, as well as interesting and diversified leisure activities. Regular discussions with the coach and physician are also of great importance. Specific psychological restoration includes several methods of psychoregulatory training, some carried out by a sport psychologist, some, like autogenic training, by the athlete himself.