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PHYSICAL CONDITIONING FOR TOURNAMENT CHESS;THEORY AND PRACTICE.
By Greg Hinrichsen
Originally written in April of 1993. NORTHWEST CHESS.
It's the last round of a large 3 day tournament and you are in the money with a win. Your opponent is late and you wait with the clock ticking. A few minutes pass and you become anxious as you wonder-who will I play; what opening will he choose? Suddenly two players walk through the door. One is a jolly looking fellow who has about 50 pounds of extra weight on him and a pack of smokes sticking out of his moist pocket. His eyes look glazed over. The other player is dressed in sweat pants, and looks lean. He has a rosy optimistic look on his face and a slight sweat on his brow; as if he just finished a mild workout. Which player would you choose to play?
Tournament chess is a sport which requires tremendous amounts of energy, endurance, and concentration. A typical weekend Swiss will have the player at the board competing intensely for fifteen to twenty or more hours. It is the most challenging event imaginable and puts considerable stress on the player. The author has participated in various sports from basketball to road racing-running events and none compare to the overall energy demands of tournament chess. Sure, chess is considered a mental activity as opposed to physical, but that does not make tournament chess any easier physically.
During physical activity, the competitor can channel and disperse his or her emotions, tension, and adrenaline through the activity itself, whereas in chess the player must sit there like a rock and fight those forces in a static fashion. (Emotional moves or adrenaline moves are usually not very good in chess, while an adrenaline hit in football may be of the highest quality!) The static tension involved in chess competition causes a build up of metabolic wastes, such as lactic acid which can create and compound fatigue. Fatigue is a decisive factor in the late stages of a game or tournament-where we often feel like we've been hit by a Mack Truck.
It can be frustrating and costly when the beauty of a strong game or tournament is marred by that "inexplicable" blunder or oversight due to fatigue. Aerobic-type exercises are the best way to increase endurance and prepare physically (and mentally) for the rigors of tournament chess. Most players spend considerable time studying the elements of chess itself in preparation for tournaments, yet few invest the time necessary to prepare physically for this demanding sport. Other players realize the importance of physical conditioning but are discouraged by visions of painful, long, exhausting workouts or simply don't know where to start. Aerobic exercise isn't as demanding or time consuming as you might think in fact, it's easy and fun when done in a reasonable manner and will only require one to two hours a week. This article will show the reader how to begin exercising in preparation for chess competitions.
Why are people turning to aerobic exercise in masses! Fitness is the new fountain of youth. Research shows that aerobic exercise helps prevent heart attacks, aids weight control, instills a feeling of well-being, and enhances creativity. Moreover, aerobic exercise can cure hangovers, jet lag, insomnia, and help the body remove metabolic wastes that build up. People who develop a positive addiction to exercise experience a natural high, are more tranquil, suffer less form tension and anxiety, and are less vulnerable to the stress and irritation of daily life. They concentrate harder, perform better at work or school, and sleep more deeply at night. Finally, aerobic exercise increases the blood supply to the brain and with more blood your brain receives more oxygen. Senile people who are given oxygen often think more clearly and their mood improves. Exercise may improve mood in a similar fashion.
The implicit benefits of aerobic exercise for the tournament chess player are numerous and obvious. No wonder some top players train like professional athletes in preparation for matches and tournaments. Kasparov runs and swims for up to two hours a day. Fischer trained like a boxer in preparation for his first world championship match with Spassky.
HOW TO BEGIN
Aerobic means in the presence of oxygen. It is exercise that elevates your heart rate to a certain level (usually between 120 and 160 beats per minute depending on your age) for 15 minutes or more. To find your approximate heart rate zone for aerobic activity subtract your age from 220 and multiply that times 65% to 85%. Aerobic exercise works the cardiovascular system; it improves the Strength of the muscles used and the efficiency of your whole system. Examples are swimming, jogging, fast walking. biking, cross country skiing, and dancing. Aerobic exercise keeps the heart rate elevated continually; interrupted activities such as weight lifting, tennis, and racquetball usually aren't considered aerobic, but they certainly won't hurt. Though jogging or walking are not for everyone, they are the most convenient activity to start with since you need only a decent pair of running shoes; then step outside and you are in business. Multiple aerobic activities can be used to add a little variety to your training schedule. For example, jogging can be combined with stationary biking or Nordic Track to avoid interrupting your program on days with horrible weather.
If you do decide to use Jogging as your aerobic activity, pick up the book Jogging by Bill Bowerman. There are specific schedules to follow in the book which are very effective. If you choose a different aerobic exercise, find a book which specializes in that activity and contains information for the beginner.
If you are a beginner start out easy, especially if you haven't been very physically active for a while. If you have any health problems check with your physician before beginning your program. Choose an aerobic activity that works for you and train at that activity for about 15 minutes per day at least three to four days per week. An effective approach is to train every other day with an easy walk or other gentle activity on the easier off-days. Whatever your activity, start out alternating a minute at a good effort followed by a minute or two at an easy effort to allow your muscles, bones, and tendons to gradually adjust to the exercise. As your condition improves you can reduce the easy minutes and increase the length of the continuous vigorous activity until eventually the whole exercise session is uninterrupted.
TRAINING PRINCIPLES
Here are the basic training principles. Keep them in mind as you begin your aerobic training program.
1. Train don't strain: This is the golden rule. Never go all out. Stay relaxed during your workouts. Forget everything you have ever heard about "no pain no gain" it is simply untrue! Never overdo the exercise, aim to reach a pleasant tiredness. If your breathing becomes labored or you experience a burning sensation in your muscles, slow down until you have recovered. By slowing or stopping, you'll be helping your system to improve. By continuing on to exhaustion, you'll be slowing improvement. Your body will tell you about your limits, take notice of them. Is it not comforting to know that you don't have to kill yourself to improve your physical condition!
2. Hard-Easy: If you work hard for a long period, you must rest by taking an easy day. This gives your body a chance to rebuild and improve between sessions.
3. Gradual Stress: Moderation underlies the principle of gradually increasing the stress. Runners do not prepare to run a four minute mile by trying to run one every day. A more effective approach is to advance toward the goal a little bit each day, each week, each month. The gradual stress principle prevents over-exertion and over-training which can slow your progress. Stick to the 15 minute session for four to six weeks, then add a few minutes per workout each week to gradually progress toward your goal. You'll be shocked at how quickly your body will adapt and how good you will feel.
4. Regularity: The benefits of exercise are directly related to regularity. Obviously, one week on and one week off won't produce the results that regular exercise will. There are no lasting benefits to health when you start exercising for a short time and then stop exercising altogether. It is a good idea to keep a schedule or record of your sessions on a calendar so you can keep a training history and put the minutes ''in the bank." It will help you stay regular in your training. When I began running, I promised myself to stick to it for 12 weeks to see exactly how I would feel, to see if I would experience that sense of ''well-being.'' That was over thirteen years ago perhaps the same approach will work for you. Form your own opinion through experience.
WHAT TO EXPECT
Don't expect immediate results; it will probably take a few weeks before you notice a substantial improvement in your physical condition. After about 8 weeks you will experience the "training effect," which should be in full swing. The ''training effect'', in part, is reflected by the following benefits:
* Higher efficiency of the entire body
* Lowered resting pulse rate by up to 20 beats per minute
* Weight re-distribution
* Deeper sleep and relaxation
* Higher energy level (and rating!)
* Less time spent being ill
* More stable mood and positive outlook
* Improved self-image
* Sharper, clearer thinking
* An overall feeling of well-being.
Here is a game of the author's from the last round of the 1992 Reno Open. My opponent was having a good tournament, but it looks like fatigue prevented him from finishing the tournament on a winning note. Conversely, the author, after being upset by a draw in a winning position in the previous round, found a sudden burst of energy and attacked with a vengeful vigor.
Tate, William- Hinrichsen, Greg
1992 Reno Open Rnd 6 English\Keres Variation A23
l.c4 e5 2.Nc3 Nf6 3.g3 c6 (A system favored by Paul Keres) 4.Nf3 e4 5.Ng5?! (Better is 5.Nd4 Qb6 (or d5) 6.e3 d5 7.Qc2 Bd7 8.a3 Be7 9.b4 0-0 10.Bb2 Na6 1l.c5 Qc7 12.f3 exf3 Najdorf-Rossetto, Buenos Aires 1968; 5.Ng5 is dubious because it isn't realistic to attack the e-pawn since d5 will easily defend, the knight ends up on the edge of the board, and it will use a few moves getting back into the battle.) 5...d5 6.cxd5 cxd5 7.Bg2 Bc5 (Apparently threatening Bf2+, Ng5+ and Qxg5) 8.e3? (Bad because it weakens the light squares d3 and f3. Watch Black's pieces exploit this fact, castling and getting the King to safety is better.) 8...Nc6 (With the idea Ne5 to d3 already) 9.Na4?! Bd6 (Where it belongs anyway; after my knight lands on d3, I don't want White to exchange it off with Nf4) 10.a3? (He's probably afraid of Nb4, but Ne5 is also to be feared. White has neglected his development and weakened every light in his position.) 10...Bg4 (gaining time and taking advantage of White's weak light squares.) 11.Qc2? (just asking for Rc8 at some point.) 11...h6 (one tempo) 12.Nh3 (on the rim) 12...Qd7 (two tempi) 13.Ngl (a comical but fatal journey, White is busted!) 13...Ne5 14.Ne2 Nd3+ 15.Kf1 Qf5 (Could I get away with mate too?) 16.Nf4 Bxf4 17.exf4 Rc8 (three tempi) 18.Nc3(forced) 18...0-0 (Not 18...d4 yet because of the Queen check. With only three pieces fighting six, Black's demanding knight on d3, his King stuck in the center, two rooks removed from the scene of action, and weaknesses all over the board, White has no hope of saving the game.) 19.Qa4 Bh3 20.Qxa7 Qg4! (forcing the win with threats like Bxg2 and Qf3+) 21.Qe3 Rxc3! (This tactic is base on Qdl+ forcing mate.) 22.Bxh3 Qh3+ 23.Kgl (forced because of Ke2
Nxcl+ winning White's Queen) 23...Rxcl (this is the straightforward approach but 23...Ne5 is pretty) 24.Rxcl Nxc1 25.f3 Nd3 26.fxe4 dxe4 White Resigns.
White did not play up to his strength in this game, not surprising since it was the last round of a long three-day six round tournament. Undoubtedly, he was capable of playing stronger since he had earlier defeated one of the eventual money winners of the tournament. He probably looks at this game and wonders "How could I have played these moves?'' We know the answer don't we? Tournament results can be improved through aerobic exercise, and aerobic exercise is much simpler than most people realize; so get out there and get ready for your next tournament! Try it for yourself. Please write if you have any questions, suggestions, or comments on your experiences and progress. By the way, you got lucky this time; the over-weight guy with the pack of smokes sat down across from you at the board. You ground him down in 76 moves!
Greg Hinrichsen J.D.
