To Be At Your Best, Do Less

How tapering off your tournament training can lead to better performance

In January 2008, I introduced readers to the concept of periodization, a process for developing training plan specificity. Periodization is the process of dividing an annual training plan into smaller phases, each defined with precise training volumes, intensity levels, and frequencies of preparation. Through this process, a coach and player can design a training program leading an athlete to be at his best when peak performance is desired.

This involves a normal routine, an overload, and a taper. A taper is a reduction of the volume and frequency of training, but not the intensity levels of the training, prior to a competition. Taper occurs a certain number of days before a major competition, normally 10 to 28 days before. In this article, I will focus on taper and address the components of an overload phase, which precedes the taper.

“The plan calls for a gradual reduction in training volume (expressed in 1000 m increments). Michael’s average volume during the heart of the season would be 6000 m in the morning and 7000 in the afternoon. The formal taper program begins 20 days out and follows a two week period where the volume was gradually reduced by about 20 percent over peak levels. However, the intensity of the work remains constant.”
—Coach Bob Bowman speaking about Michael Phelps’ 2007 World Championship preparations in which he won seven gold medals and broke five world records.

The goal of a taper is to reduce both accumulated the psychological and physiological stress and fatigue associated with an ongoing and long-term daily training routine. Without a reduction in volume and ...

Joe Slowinski

About Joe Slowinski

Joe Slowinski, a USBC Gold Coach, is a freelance bowling coach who works with bowlers around the globe. He is currently on assignment with the Philippines. Slowinski is the former Director of Bowling at Lincoln Memorial University, where he served as Program Administrator and Head USBC Collegiate Men’s and NCAA Women’s Coach. The Portland, Maine native has served as the Administrative and Men's Head Coach at Webber International University and served for four years as a Master Teaching Professional at the Kegel Training Center. Slowinski is also the former Director of Coaching and Coach Certification for the National Sports Council of Malaysia. He has coached international teams at the World Championships, Pan American Games, South American Games, and European Championships, helping Belgium win a Gold medal at the 2022 EBF Championship of Champions and coaching Brazil to Gold medals at the 2015 Pam American Games and the 2014 South American Games. He was the 2018 NTCA DII/III Coach of the Year and the 2010 NCBCA Men’s College Coach of the Year.