Tapering phase (reduction in training load) can be incorporated into a long (i.e. ~4 months) pre-season phase. This can be done by suddenly reducing training volume towards the end of pre-season (last 3 weeks, step taper, not progressive), but intensity must remain high. To apply the concept, if the typical gym session in a week is 4 with a duration of 60-min each, only 1 session with a reduced duration (45-min) is needed during the taper. This is a reduction of ~75% of total gym training session. As for the non-gym sessions, they should be maintained as the pre-taper levels. This approach might be helpful for optimizing recovery and increasing muscular readiness leading to in-season phase.
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| Tapering strategy for strength and conditioning |
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| Literature - additional information |
De Lacey (2014). The effects of tapering on power-force-velocity profiling and jump performance in professional rugby league players.
