1.2b Periodisation of training

Question 1

Q
What is periodisation?

Answer 1

The organised division of training into blocks each with a goal and time-frame.

Question 2

What is a macro-cycle?

Answer 2

A long term training plan, typically over one year to achieve a long-term goal.

Question 3

What is a meso-cycle?

Answer 3

A mid-term training plan, typically sic weeks, to achieve a mid-term goal.

Question 4

What is a micro-cycle?

Answer 4

A short-term training plan, typically one week to achieve a short-term goal.

Question 5

what are the principles of training?

Answer 5

Moderation
Reversibility
Specificity: relevant and appropriate

Variation
Overload
Progression:
Periodisation

Testing

Warm up
Cool down

Question 6

what is the aim of periodisation?

Answer 6

-reach physical peak at correct time
-avoid injury and burnout
-training is structured to give realistic and achievable goals

Question 7

what is the preparatory phase?

Answer 7

the ‘off and pre season’.
general sport-specific and skill-based fitness.
6-8 weeks leading up to season/event

stage 1: prepping during the off season, general conditioning

stage 2: progressive overload during the pre-season

Question 8

what is the competitive phase?

Answer 8

‘competition season’
focus on maintaining fitness from prep phase.
avoid injury and focus on strategies
peak for significant events

stage 3: training load reduces, periods of lower intensity and rest days

stage 4: tapering for peak performance. training reduced and relief increased. intensity maintained.

Question 9

transition phase

Answer 9

‘transition season’ - off season
2-4 weeks at end of competitive season
training mostly low-intensity aerobic work.

swimming or cycling.
treatment for injury
rest and recovery

Question 10

tapering

Answer 10

maintaining intensity but decreasing volume of training by one third to prepare for training.