Over the years, 3S users have experienced the power of the parametric training block and its influence on athletes’ preparation and performances. Ten times Head of Charles Regatta champion Greg Benning summarized his experience with 3S in the following words:
“I credit you as the first person that told me not to concede to slowing down as I get older… that there are efficiency gains and ability to maximize what you’ve got that will come with the parametric approach… so that story will hold together for another year, at 62 I’ll have the #1 bow marker in the 50s/60s division again. Haven’t lost since I was 49.”
Swimming coaches observe the same effect in their age groups, I used Greg’s testimonial just because it covers the longer training period with 3S.
Parametric training is effective when included at the beginning of the season as a major building block for future performances. Because the primary parametric training strategy for building excessive aerobic capacity is somewhat counterintuitive, coaches new to the concept request additional clarification on the proper application of parametric sets.
In this article, I will try to provide the main rules for parametric training block settings and their application.
Parametric Training is a training program in which the athlete works on improving one variable at a time (speed, duration of exercise, etc.) while keeping other variables under control. The variables are labeled as “parameters.”
Once training parameters were identified, it became possible to determine the rules and conditions necessary for their maximization. Numerous studies’ results disclosed that a specific training approach can maximize each training parameter. Specific protocols for achieving maximum training effect for each parameter are called “strategy.”
Four main strategies were identified and formalized. In sports training, we apply only two strategies:
- Building Capacity (maximize aerobic capacity as a primary goal, but also include work on capacities of “supportive” energy production mechanisms).
- Maximize Power (Speed)
It is important to note that three main characteristics can define each energy pathway:
- Capacity (how long it can produce energy)
- Power (how much power it can produce)
- Efficiency (ability to achieve required speed at lower energy)
Therefore, it is essential to address each characteristic in every zone separately, understanding that each requires applying a different training strategy if we want our training to be effective.
When we keep training intensity constant while increasing exercise duration, we can achieve the maximum results in building capacity (for any capacity, for that matter). Numerous studies in different sports, age groups, and genders show that if we follow this rule, the amount of capacity we can build is practically limitless. For all practical reasons, in sports preparation, where the goal is always to achieve the fastest possible time on a particular distance, it is crucial to define the corridor of the parametric set application and its duration.
It is important to realize that the Parametric Training concept introduces a new dimension to training designing training sets – time (in days, weeks), or, in other words, parametric training explains the projected rate of changes in time under specific training protocols. That is where the parametric concept is connected with seasonal planning philosophy and, if you understand it, changes the approaches to periodization as a whole. The application of the parametric concept to seasonal planning is known today as Contemporary Periodization principles, which is quite different from Classic Periodization as it is known today.
The second strategy is intended to improve speed (power). The rules for this type of work differ from the first strategy and require control over the total set distance, attempting to increase the pace (speed) in every next set application.
In 3S, we use this second strategy throughout the season to balance the specific adaptations we need to achieve in our training process, focusing on building anaerobic power at the last training phase of the season. Clearly, the season plan requirements for swimmers of different specializations should be different, and that is achieved at the level of individual or group season planning.
first parametric training strategy rules:
- Selection of sets for Parametric: in general, Parametric principles apply to all types of training and can be used to target capacity in any Zone. However, for the “balanced” training and achievement of necessary levels of “functional capacity,” the most effective sets should start at an intensity close to Zone III with the idea that “relative intensity” will drop to at least one Zone down (Ia) by the end of the cycle. The initial pace, however, remains constant, meaning that our ability to tolerate intensity requiring lactate accumulation – is improving and, due to the adaptation effect, allows swimmers to maintain such intensity using exclusively aerobic energy mechanisms. In other words, up to some point in the season, we train the body to swim fast using improved aerobic energy sources.
- Goals: Parametric Training (First Strategy) aims to increase the number of repetitions in the selected set, up to ~ 2 2.5 times from the initial selection in ~ an 8-week training block. It is important to note that the set target swim time remains constant throughout the cycle.
-
Training Parameters to watch and control:
- Number of repetitions:should be increased or, at minimum, remain at the same level as the previous week. Ideally, the swimmer should regulate the rate of improvement himself, reaching the maximum number of repetitions possible at the assigned pace; the only condition is that it should not go down.
- The set should be stopped when the target pace is dropped by ~ 10%. So, if the swimmer slows after a certain number of repetitions, just kill the set.
- Keep times are established at the beginning of the Parametric Cycle and should NOT. The progress is measured in the number of repetitions the swimmer can reach in a Parametric set each week. The increase – is, in essence, the measure of adaptation progression.
- Intervals Selection: in general, we are trying to address two main abilities: speed endurance and aerobic endurance. In its pure form, only two, a maximum of three parametric sets are effective in a week cycle. In 3S, we suggest one set with 100 working intervals and another 200 intervals. The beginning number of repetitions for 100 – is ~ 6, for 200 – ~4. Obviously, your 100 set will require a faster pace. Assuming that we are targeting to drive set duration (total distance) 2 – 2.5 times, the goal number of repetitions in the 100 sets will be ~ 12-15, and in the 200 sets, 8-10. Using a parametric set editor, you can choose any working distance that, in your opinion, reflects your swimmer’s individual needs.
- The first and most obvious parameter to watch is the weekly repetition improvement. This parameter can set up a competition between swimmers, where they will compete on the individual distance they cover, not speed.
- Stroke per pool /distance by Stroke: The natural adaptation will push swimmers to increase this parameter; however, as a coach, you can emphasize it. Clearly, the ultimate goal is to swim longer at higher efficiency (fewer strokes), increasing the distance per stroke—another mental point for your swimmers.
- Heart Rate: You should expect the HR to decrease as repetitions (total set distance) increase. The expected HR drop in such a set in 8-10 weeks is about 10 BPS… This is yet another goal you want to set up with your swimmers and encourage them to control HR after the set. In a way, this is a good indicator of their adaptability. It will also be a good indicator of the overall direction of your training process since stagnant HR may indicate an inability to recover and a slowing of the adaptation (early signs of overtraining).
The Parametric Concept forever changed our views on how we plan and control our training in many ways. The concept may sound complex and mind-bending. However, the 3S platform made its application very easy. We provide the most effective training sets and calculate required individual progression in the background, so the coach does not need to interfere with our default suggestions. However, like with any other component on our platform, we allow further customization and manual planning of any feature, including parametric sets, opening room for coaches’ creativity and ability to adjust training plans and workouts to individual swimmers’ needs. More so, we are always here to assist you with every decision to make your training effective.
Great stuff as always. Parametric training is just one of the powerful elements of the 3S system. As a long time user, I highly suggest that you look into it. reach out to Sergei. he is incredibly generous with his time and knowledge. you and your swimmers will better off for the investment of time.