Block training involves grouping similar exercises over consecutive days or weeks, followed by a recovery period. In this original article from Maastohiihto.com, we will discuss the benefits and risks of this method and give examples of block training sessions used by elite athletes.

Let us first start with the potential benefits of this training method, which has been shown to benefit endurance athletes. 

Improved specificity

Block training allows athletes to focus intensively on specific aspects of their sport for a condensed period of time. In skiing, this can mean several days of intensive training to mimic competitive situations or intensive technique or strength training for a specific period. 

Studies have shown that this intense focus on specific, precise exercises and techniques can significantly improve performance.

Enhanced physiological adaptation

Several studies have shown block training can lead to greater physiological adaptation than the traditional training model. By sequencing certain metabolic exercises, circulatory workouts, and sessions targeting specific muscle groups, athletes can achieve better results and progress faster than traditional training.

Mental endurance

Endurance sports, like skiing, require hard mental capital and physical fitness. Block training forces athletes to push through ever-increasing fatigue and discomfort as the training load accumulates, which also increases what is known as mental toughness. Thus, block training can positively affect the athlete’s mental preparedness in individual competitions and throughout the race season. 

Proper recovery

Block training always includes well-planned recovery periods, which allow the body to recover after heavy successive training sessions of the same type. These sufficiently long recovery periods are crucial to ensure the athlete is sufficiently rested before the next block period. 

Monitoring training load and recovery helps athletes to optimize their performance potential. A sufficiently recovered athlete will be ready to start a new block, and his body will be receptive to new stimuli.

Potential problems and disadvantages of block training

Overtraining risk

Block training can lead to a significant performance boost but can also quickly increase the risk of overtraining if the activity is not properly managed. 

Tough individual workouts or too long a period can easily lead to poor performance, fatigue, and injury. In particular, you need to be vigilant about intensity training and find the right rhythm and period length. Intervals and different types of power training should not be too repetitive, but variation is also important. Therefore, athletes must carefully monitor their training load and listen to their bodies.

Monotony and exhaustion

Doing consecutive days of intense training can lead to physical and mental exhaustion and a loss of motivation. Athletes must balance intense training blocks and light and enjoyable workouts to maintain their passion for the sport. The importance of managing training stress is critical to avoiding fatigue. If block training sessions become too repetitive, the desired progress may not be made, and the body becomes used to the stimuli. Also, years of block training can lead to overload in the long term and, thus, a decline in performance.

Examples of block training at general interval level

1. Endurance block: elite skiers may spend a week or two focusing primarily on building endurance. This period may consist of daily long skiing sessions at varying intensities, with a gradual increase in training load.

2. Interval block: this so-called power block can be a good way to achieve the desired results for athletes who want to improve their anaerobic threshold tolerance. They can incorporate high-intensity interval training for several consecutive days, such as 4×4-minute or longer intervals. This block can also include speed endurance exercises, which can be of very long duration depending on the speed of the athlete’s training. During a power or interval block, it is important to vary the intensity of the training so that the effort does not become too monotonous and to monitor carefully that the body does not overload.

3. Power block: a power block can be useful, for example, in the spring after the ski season, when you can concentrate on increasing your power levels. In this case, you can do several gym workouts, mainly to increase maximum strength, during the week and intersperse them with sport-specific strength training, e.g., roller skiing using slow wheels and double poling on steep hills.

4. Technique block: the technique block may include consecutive days of specific skill and technique exercises for those seeking to improve their skiing technique. Analysis of the videos and coach feedback will help fine-tune the technique.

5. High altitude training block: High altitude training is a common training method in skiing. Athletes can spend several weeks in high-altitude training centers focusing on increasing oxygenation and hemoglobin. Training programs are always designed according to the period of time and the altitude at which the athletes are working. Autumn snow camps often include more intense training closer to sea level.

So, block training is an effective way to develop your skills, but it may not be for everyone. Marit Bjørgen, in her recently published book ‘The Winning Heart,’ says that she tried block training at the beginning of her career, which worked very well initially. 

However, the hard block training led to the worst crisis of her career just before the 2009 World Championships, when no success was achieved. She then reverted to a more traditional training model, emphasizing hard endurance training rhythmed with regular power workouts without consecutive power intervals.

Cyclists, on the other hand, often use block training in preparation for their challenging tours. Mattias Reck, a cycling coach who has also coached skiers such as Max Novak and Team Ramudden stars, says in the Ski Classics podcast series that he believes in block training. He gave the example of a five-day rhythm, where you do specific hard workouts for four days and rest on the fifth day. 

He also noted that during hard tours, cyclists have been found to be able to pedal at the same wattage on the final days as at the start of the tour, but heart rate levels have dropped due to the constant exertion. He says this proves the human body can perform incredibly well even after many days and weeks of effort. 

There is also an article on ProXCskiing.com in which Geir Endre Rogn, a former Norwegian national team coach, warns that block training and making hard consecutive efforts are often harmful in the long run. 

Read More – Expert coach warns: Are you falling into the training trend trap?

He says block training can work well as a first attempt because it provides a new stimulus to the body, but if done repeatedly, period training, especially in terms of power, can lead to a negative outcome.

In conclusion, block training can be an excellent tool for developing one’s fitness and specific skills if done wisely and with appropriate recovery periods. However, athletes must be careful not to become over-fit and mentally exhausted. By finding the right balance and tailoring the block training method to their individual needs in skiing, athletes can reap the benefits of this training method and reach a new level in their sport. 

However, it can be useful if block training is not used all the time but in a deliberate way during specific periods, e.g., strength block in the spring after the season, power block at the end of the year before the main winter season, endurance block in the summer, etc. 

It is always worth considering that consulting coaches, knowledgeable physicians, and other professionals are essential to optimize block training for your own goals.

Sources

• Journal of Strength and Conditioning Research
• Scandinavian Journal of Medicine & Science in Sports
• International Journal of Sports Physiology and Performance Journal of Applied Sport Psychology