METHOD FOR IMPROVING THE PHYSICAL QUALITIES OF SKI RACERS Russian patent published in 2022 - IPC A61H1/00 A63B21/00 

FIELD: medicine.

SUBSTANCE: invention relates to sports medicine and can be used when training ski racers. For the purpose thereof, 16 micro cycles are conducted over the preparatory period from June to September while gradually increasing and distributing the amount of cyclic load in kilometres by heart rate (HR) zones. In June, the ski racers perform cyclic loads (CL) in the first HR zone in the range of 50 to 60% of the maximum HR. The total amount of CL per ski racer therein is 407 km. In the second HR zone — 204 km in the range of 60 to 70% of the maximum HR; in the third HR zone, the ski racers take a CL of 70 km in the range of 70 to 80% of the maximum HR. In July, the ski racers take a CL in the first HR zone — 395 km, in the second HR zone — 256 km, in the third HR zone — 86 km, in the fourth HR zone — 17 km in the range of 80 to 90% of the maximum HR. In August, the ski racers take a CL in the first HR zone — 439 km, in the second HT zone — 268 km, in the third HR zone — 102 km, in the fourth HR zone — 35 km. In September, the ski racers take a CL in the first HR zone — 464 km, in the second HR zone — 246 km, in the third HR zone — 114 km, in the fourth HR zone — 48 km. In order to develop strength endurance for the entire training period, ski racers therein perform strength exercises: during the summer stage, training tasks (TZ) including 44.4% of strength exercises in a circle are used; during the autumn stage, 58.3% of strength exercises by repetition, wherein the TZ are performed on the first and fourth day of the micro cycle in the afternoon prior to the high-intensity exercises on the following day.

EFFECT: increase in the functional capabilities of the body of the athletes, physical qualities of the ski racers, strength endurance and speed of movement on roller skis and skis provided by the developed training regimen.

3 cl, 1 dwg, 3 tbl