Strategies and practices of exercise load regulation in dragon boat training (http://doi.org/10.63386/620136)
Peng Gao 1,a；Zhichao Zhu 1,b*
- Zaozhuang University, Zaozhuang, Shandong, 277160,China;
aEmail:gaopeng@uzz.edu.cn
bEmail:zhuzhichao@uzz.edu.cn
Abstract: This paper analyzes the application of load regulation in dragon boat training, focusing on implementation strategies. By elaborating principles such as progressive progression and individual differences, it clarifies the crucial role of scientific load management in enhancing training efficiency. The article proposes specific strategies including developing cyclical plans, implementing phased loading, and precise monitoring metrics to provide practical guidance for dragon boat training. The study argues that scientific load regulation is a key factor in improving competitive performance, optimizing training processes, and achieving sustainable development. These insights offer significant reference value for coaches in formulating efficient training programs.
Key words: exercise training load; dragon boat training; individual differences
Dragon boat racing is a water-based speed competition that integrates strength, endurance, and teamwork. Proper training load management plays a crucial role in enhancing athletic performance. Scientifically designed training intensity and frequency not only facilitate systematic physical development but also effectively prevent fatigue accumulation caused by overtraining. In high-level competitive environments, load adjustment strategies should be dynamically tailored to individual athlete characteristics to optimize training outcomes. This paper explores load management strategies specifically applicable to dragon boat racing.
- Overview of exercise training load regulation
Load regulation in sports refers to the scientific management of training intensity, duration, frequency, and recovery methods tailored to specific athletic disciplines to achieve optimal performance while preventing injuries. Effective load control enhances physical adaptability and fitness levels while avoiding overtraining-induced fatigue and compromised immunity. This approach encompasses both annual macro-level planning and meso-level cycle scheduling. Clinically, physiological indicators like heart rate and blood lactate are monitored to dynamically adjust training loads according to objectives. With advancements in sports science, data-driven monitoring and personalized adjustment methods have become essential for precise load management, making it an indispensable component of modern competitive training[1]. Scientific load regulation serves as a critical foundation for injury prevention and athlete health maintenance. Prolonged high-intensity training or uneven load distribution may lead to cumulative fatigue, localized tissue damage, or chronic overuse injuries. By tracking vital metrics such as heart rate and blood lactate through real-time monitoring and adjusting plans based on individual recovery status, overtraining risks can be minimized and acute injuries reduced (see Figure 1). Additionally, well-structured load management helps maintain immune function and psychological balance, enabling athletes to sustain peak physical performance and ensure smooth progression of subsequent training regimens. The essence of load regulation lies in maintaining optimal alignment between training stimuli and physiological adaptation to maximize training effectiveness. Athletic training requires a specific supercompensation process, where both excessive and insufficient loads can disrupt this positive adaptation. Through periodized regulation that scientifically combines high-load and low-load phases, athletes’ physical potential is fully stimulated while ensuring timely recovery. This approach promotes comprehensive improvements in strength, speed, endurance, and specialized technical capabilities.
Figure 1. Schematic diagram of exercise training load regulation
- Basic principles of exercise training load regulation in dragon boat training
(1) The principle of gradual progress
The principle of gradual progression stands as a cornerstone in sports training load management, particularly crucial for dragon boat racing. This discipline demands exceptional strength, endurance, and technical proficiency, requiring progressive intensity increases that follow the logical sequence of progressing from basic to advanced, easy to challenging, and low to high. This approach not only helps athletes adapt physiologically to training demands but also effectively prevents fatigue accumulation caused by excessive intensity spikes. In practice, coaches should develop tailored training schedules based on athletes ‘current physical conditions, implementing a spiral progression of workload to ensure steady fitness improvement[2]. During different phases of dragon boat training, phased objectives must be established: during the pre-competition preparation phase, focus on fundamental fitness with gradual workload increases; while in the intensive competition phase, moderate intensity can be enhanced while closely monitoring physiological responses. Training plans should avoid “pulling up seedlings to help them grow” approaches, emphasizing scientific planning instead. Coaches should utilize physiological monitoring tools like heart rate and lactate levels to track athletes’ load adaptation, dynamically adjusting training programs. Only through persistent gradual progression can we guarantee effective training outcomes and sustain the continuous development of dragon boat athletes’ performance.
(2) The principle of individual difference
The principle of individual differences is a crucial guideline that must be strictly followed in sports training load management, particularly in team-oriented dragon boat racing. While the sport emphasizes collective rhythm, each athlete varies in physical fitness and technical proficiency. Ignoring these individual differences and applying a one-size-fits-all approach to training loads may lead to overburdening some athletes with insufficient recovery, causing fatigue accumulation, while others might not receive adequate stimulation, thereby diminishing training effectiveness. Therefore, coaches should comprehensively consider individual variations when formulating training plans, scientifically evaluate each athlete’s physical characteristics, and implement targeted load adjustments through personalized training[3]. In practice, this principle can be implemented through tiered training methods. For instance, instructors may divide athletes into specialized groups based on indicators like body weight and arm strength, assigning different intensity levels. They can also use heart rate monitoring and RPE scoring tools to track recovery status in real-time, making timely adjustments to training content. Schools should also pay attention to athletes’ psychological states and lifestyle habits, establishing comprehensive personal profiles for long-term tracking. Only by truly adopting a people-first approach and respecting individual differences can we maximize the potential of every dragon boat athlete and enhance overall training outcomes.
(3) The principle of combining quantity and quality
The principle of balancing quantity and quality serves as a cornerstone in sports training load management, playing a pivotal role in dragon boat racing. While “quantity” refers to training duration, frequency, and repetitions, “quality” denotes intensity and technical execution. Given the sport’s high-intensity, rhythm-driven nature, simply increasing training volume won’t enhance performance—it may instead lead to fatigue accumulation and technical deterioration. Therefore, scientific load management requires prioritizing quality improvement over quantity, achieving optimal results through strategic pacing that synergizes both aspects[4]. This principle should be implemented throughout the entire training cycle: For instance, foundational fitness phases can utilize higher volumes to build endurance reserves, while specialized skill stages should minimize repetitive ineffective drills to refine precision and coordination. Coaches must evaluate training quality through technical video analysis and heart rate monitoring, avoiding the trap of “just getting by” at the expense of effectiveness. Daily schedules should balance work and rest, incorporating high-quality training modules to ensure athletes maintain necessary training volume while sustaining peak performance. Embracing this dual focus on quantity and quality forms the essential foundation for elevating dragon boat teams’ competitive edge.
(4) Principle of dynamic regulation
The dynamic regulation principle is a crucial guideline in sports training load management, particularly applicable to dragon boat racing where high demands are placed on training intensity and cycle scheduling. During training, athletes ‘physical and psychological states undergo continuous changes, making rigid training plans difficult to meet their actual needs over time. Coaches should flexibly adjust training loads based on multidimensional indicators such as athletes’ physical responses and competitive status, keeping training within effective and reasonable ranges. This approach not only enhances training efficiency but also effectively avoids training bottlenecks caused by overtraining[5]. In practice, implementing this principle requires scientific monitoring. For instance, coaching teams should regularly monitor athletes’ heart rates (see Figure 2), conduct RPE evaluations, and perform fitness tests to promptly identify fluctuations in performance. Additionally, establishing effective communication mechanisms allows athletes to proactively report their physical sensations. Based on these feedbacks, coaches can appropriately adjust training content—such as reducing intensity or moderately increasing recovery sessions—to achieve “real-time load matching.” In team sports like dragon boat racing, dynamic regulation also helps balance overall team progress, improve collaborative efficiency, ensure flexible training plans, and ultimately optimize training objectives through continuous refinement.
Figure 2. Heart rate monitoring
- Analysis of strategies for exercise training load regulation in dragon boat training
(1) Formulate periodic plans
Developing periodization plans serves as a cornerstone strategy in regulating training loads for dragon boat sports. By scientifically dividing training cycles and systematically arranging content, this approach helps athletes progressively enhance physical fitness, technical skills, and competitive readiness across different phases. Given the sport’s high specialization demands optimal performance, periodized training typically consists of three phases: preparation, competition, and recovery. Each phase features tailored load levels to ensure balanced training distribution. This cyclical structure effectively prevents fatigue accumulation from monotonous training patterns. In practice, coaches should design multi-tiered annual, quarterly, monthly, and weekly training plans aligned with seasonal schedules. During preparation phases, focus shifts to fundamental fitness and specialized skill development with gradually increasing loads. Competition phases emphasize state adjustment through high-intensity but compact training regimens. Recovery phases prioritize physical and mental rehabilitation to prevent overexertion. Moreover, periodization plans must maintain flexibility to adapt dynamically to athletes’ performance feedback, avoiding rigid implementation. Such scientific planning not only elevates team competitiveness but also ensures sustainable training outcomes, making it an indispensable component of load regulation strategies.
(2) Set the load in stages
Staged load management serves as a crucial strategy for scientific training load regulation in dragon boat sports. Given the systematic nature of dragon boat training, where different phases demand distinct physical and technical requirements, dividing the entire training cycle into multiple stages and setting appropriate loads according to each phase’s objectives can significantly enhance efficiency while preventing fatigue and injuries. During the preparation phase, focus should be placed on improving athletes’ foundational fitness with medium-low intensity and high-volume training. The intensification phase progressively increases training intensity to strengthen specialized strength. The pre-competition adjustment phase combines moderate loads with high-quality specialized training to maintain competitive form. Post-competition recovery phases see substantial load reductions to facilitate physical rehabilitation. Implementing this staged approach requires individualized adaptation: for athletes with stronger foundations, intensity may be appropriately increased during the intensification phase; those with weaker recovery capabilities should have training density moderately controlled to avoid overloading. Coaches must design tailored training methods based on core objectives at each stage, ensuring load arrangements align with phased goals while maintaining scientific rigor. Through phased load management, athletes achieve progressive development in physical conditioning and technical skills, laying solid groundwork for team coordination in dragon boat events. This not only optimizes the training process but also provides systematic support for sustained performance enhancement.
(3) Precise monitoring indicators
Dragon boat training involves high-intensity alternating aerobic and anaerobic exercises, with frequent variations in training load and significant individual responses. Relying solely on experience for scheduling often fails to identify optimal training levels. Establishing a systematic monitoring system that precisely tracks critical physiological indicators during training helps comprehensively assess athletes ‘fatigue status and recovery capacity, providing data-driven support for load adjustments. Common monitoring metrics include heart rate fluctuations and blood lactate concentration. In practice, coaches can use wearable devices to collect real-time athlete data, combining it with training logs and subjective feedback to dynamically evaluate individual training tolerance. For instance, when observing persistent increases in an athlete’s morning resting heart rate or elevated perceived exertion (RPE) scores, coaches should promptly reduce training intensity. Regular specialized capability assessments also help evaluate training effectiveness. These precision monitoring measures not only enhance the scientific rigor of training but also enable personalized load management—a crucial strategy in modern dragon boat training.
(4) Alternating training of strong and weak
Alternating high-intensity and low-intensity training serves as an effective strategy in dragon boat sports for load management. This approach enhances training effectiveness while preventing cumulative overfatigue through alternating high-intensity sessions with low-intensity recovery periods. Dragon boat sports demand exceptional physical fitness, strength, endurance, and teamwork coordination. Prolonged high-intensity training may overload athletes ‘bodies, thereby affecting competitive performance. By implementing this alternating pattern, athletes can recover sufficiently after intense workouts, enabling “supercompensation” that drives sustained physical improvement. In practice, such alternating training can be structured on a daily basis—like scheduling 2-3 days of high-intensity specialized training within a weekly plan, interspersed with low-intensity aerobic endurance exercises. Alternatively, single training sessions could feature alternating high-intensity intervals with low-intensity recovery phases. Additionally, schools might designate specific training weeks as “load weeks” and subsequent weeks as “adjustment weeks” to implement cyclical alternating patterns. Coaches should flexibly adjust the frequency of these alternations based on athletes’ performance metrics like heart rate monitoring. This strategy not only boosts training efficiency but also ensures proper physical recovery, maintaining dragon boat teams at peak competitive form.
(5) Pay attention to recovery arrangements
Dragon boat training involves intense physical demands and high-intensity loads. Without proper recovery protocols during prolonged high-intensity training, athletes may experience fatigue accumulation, performance decline, weakened immunity, and even injuries that affect competitive performance. Recovery is not merely part of training but a crucial factor in demonstrating its effectiveness. Through scientific recovery planning, we can effectively promote bodily function repair, enhance training quality, achieve the goal of “supercompensation”, and drive continuous improvement in athletic capabilities. In practice, recovery should be integrated throughout the entire training cycle, including short-term recovery after daily training and phased recovery after periodized loading. Common recovery methods include low-intensity aerobic activities, stretching relaxation, and alternating hot/cold baths. Additionally, regular recovery days or recovery weeks should be scheduled, especially after high-load phases, to provide sufficient time for bodily repair. Coaches should also utilize data monitoring tools like Rating of Perceived Exertion (RPE) and heart rate variability (HRV) to dynamically assess athletes ‘recovery status and adjust training plans accordingly. Only by truly prioritizing recovery and rationally planning recovery schedules can we ensure the sustainability of dragon boat training and maximize athletes’ competitive performance.
- Conclusion
Scientific training load management plays a vital role in enhancing dragon boat training effectiveness, safeguarding athletes’ health, and maximizing team performance. By adhering to fundamental principles like gradual progression and individual differences, combined with specific strategies such as developing cyclical plans, phased load allocation, and precise monitoring metrics, we can achieve systematic training processes that prevent blind overtraining and fatigue accumulation while improving scientific rigor. With advancements in sports science and technology, load management approaches will become increasingly diverse. Coaches should continuously update their concepts, implement personalized training methods, and effectively utilize modern monitoring tools to provide solid support for the long-term development of dragon boat athletes.
reference documentation ：
[1] Zhu Jinghua, Cong Lin. Effective Strategies and Practical Methods for Preventing Overtraining [J]. Track and Field, 2024(5):84-84.
[2] Hu Haixu and Yang Guoqing. Training regulation strategies for China’s shortened preparation cycle for the Paris Olympic Games [J]. Journal of Beijing Sport University, 2022,45(12):90-108.
[3] Zhang Fu-hai. Innovation and Practice of Sports Information Technology in Sports Training [J]. Sports Supplies and Technology, 2024(17):130-132.
[4] Zhu Jieshu. Analysis of practical strategies for middle school students’ track and field training [J]. Progress: Teaching and Research, 2022 (S02):250-251.
[5] Xiang Lingling. Research on practical strategies to improve the training load tolerance of speed skaters [J]. Sports Pictorial, 2021,000(007):155.