Introduction: Altitude training
Altitude training is an important part of training for competitive athletes, including tennis players. This training, recommended in reference works such as "Medicina Sportiva" by Prof. Univ. Dr. Ioan Drăgan, offer significant advantages in terms of developing aerobic and anaerobic capacity, motor skills and improving sports performance.Benefits of High Altitude Training
In the context of altitude training, the body adapts to a reduced oxygen environment, which leads to increased production of EPO (erythropoietin) and thus an increase in red blood cells. This improves oxygen transport and aerobic capacity in athletes. Before detailing the planning and concrete application of these workouts, it is essential to understand the benefits they bring.Altitude training: BENEFITS
Benefit | Description |
|---|---|
Increased number of red blood cells | Helps to improve blood oxygenation, essential for performance. |
Improving motor skills | Speed and endurance visibly increase after 7 days of training at medium altitude. |
Increased efficiency | Sports performance can increase by up to 15% after a period of acclimatisation. |
Implementing Nutritional Supplements
In the process of adapting to altitude training, nutritional supplements play an essential role.
Recommended Supplements List:
- Iron
- B15 Vitamin
- Vitamin and mineral complexes
- E Vitamin
- Selenium Q10
- Arginine
Ideal Period and Altitude
Altitude training requires a specific period and precise altitude levels to maximise benefits.
Choosing the Right Altitude
For recovery, an altitude between 600-1200 metres is ideal, while for stimulation and increased exercise capacity, the optimal range is between 1800 and 2400 metres.
Acclimatisation and Performance
The required acclimatisation period at altitude is 7-10 days. Athletic performance can reach an optimal level between days 14 and 18, with up to 15% increased aerobic performance.
Table: The Impact of Acclimatisation on Performance
Post-Acclimatisation Days | Increased efficiency (%) |
|---|---|
14-21 | Up to 15% |
Recommended Time Period and Altitude
Time period | Altitude (m) | Objective |
|---|---|---|
21-28 days | 600-1200 | Recovery |
21-28 days | 1800-2400 | Stimulating and increasing effort capacities |
Planning the Training Session
To achieve the best results, altitude training must be well planned and tailored to the needs and goals of each athlete. An effective training camp requires careful planning, including duration, altitude and facilities needed for training.
Key Aspects of Planning the Training Session
- Duration of the cantonment: Minimum 21 days, ideally 28 days at medium altitude.
- Location: A facility with access to technical training facilities and tennis courts.
Role of the Physical Trainer: Works closely with the tennis coach to balance volume, intensity and recovery.
Acclimatisation
A critical factor in planning altitude training is the acclimatization period required for athletes to adapt and benefit optimally from the new atmospheric conditions.
Acclimatisation phases:
- Days 1-7: Adaptation phase - gradually increasing effort to avoid overload.
- Days 8-14: Stabilisation phase - intensify training, maintain nutritional balance.
- Days 15+: Optimisation phase - maximising efforts and sport-specific training.
Technical and Physical Training Planning
Discipline, adaptability and close collaboration between the physical trainer and the tennis coach are essential for an effective training plan.
Training Planning Checklist:
- Identify the location with the required altitude and appropriate facilities.
- Develop a personalised nutrition programme tailored to the specific needs of altitude training.
- Integration of tennis-specific technical sessions to maintain and improve players' technical skills.
- Monitor and adjust the training plan based on athlete feedback and performance.
Importance of the Technical Team and Technical Training
A balance between physical and technical training is essential. The selection of a suitable location is fundamental to ensure the necessary conditions for technical and physical training. Solutions are also found in the conduct of technical/tactical/tennis training.
Conclusions
Altitude training offers unique opportunities for performance enhancement, which if properly implemented, can lead to outstanding results for both tennis players and athletes in other sports. By understanding the benefits, implementing appropriate supplements, adapting to altitude and meticulously planning their training, athletes can maximise the benefits of training at altitude.
