1) Progressive Taper
- Systemic progressive reduction in training load
Consist three types:
i) Linear tape: The linear taper normally contains a higher mean training load than the loads seen in
either a slow or fast exponential taper.
ii) Slow exponential taper: A slow exponential taper tends to have a slower reduction in training load
and higher training loads than those seen in a fast exponential taper.
iii) Fast exponential taper: Fast exponential tapers appear to result in greater performance gains than
linear or slow exponential tapers.
For example, a comparison between fast and slow exponential tapers revealed that the fast exponential
taper resulted in a 3.9% to 4.1% greater increase in markers of performance.
2) Non progressive Taper
- Standardized reduction in training load
- Known as step taper
This taper is often marked by sudden decreases in training load, which can increase the likelihood of a
loss of physical potential during the taper. There are many study prove that Step tapers have improve
both physiological and performance adaptations to training. However, the literature indicates that step
tapers are less effective than either slow or fast progressive tapers. For example, Mujika and Padilla
reported that step tapers result in a 1.2% to 1.5% increase in markers of performance, whereas
exponential tapers result in a 4.0% to 5.0% increase in performance.