Ch 21: Periodization Part 2 Flashcards
What is the duration and description for a multiyear plan
Duration: 2-4 years
Description: a 4-year training plan = quadrennial plan
Duration + description for annual training plan
Duration: 1 year
Description: Can contain single or multiple macrocycles
divided into preparatory, competitive, & transition periods of training
Duration + description macrocycle
Duration: typically several months to 1 year
Description: Referred to as an annual plan by some authors
divided into preparatory, competitive & transition periods of training
Duration + description mesocycle
Duration: Can last several weeks to months
most typical = 2-6 weeks
Description:
Medium sized training cycle
A block of training
Most common duration = 4 weeks
Consists of micro cycles linked together
Duration + description microcycle
Duration: several days to 2 weeks
Description:
Small sized training cycle
Can range from several days to 2 weeks
Most common duration = 1 week
Composed of multiple workouts
Duration + description training day
Duration: 1 day
Description: 1 training day that can include multiple training sessions is designed in the context of the particular microcycle it is in
Duration + description training session
Duration: several hours
Description:
Generally consists of several hours of training
multiple sessions = if the work out includes . 30 min of rest between bouts of training
What is the most important phase of training?
Microcycle
What is the preparatory period?
Usually the starting point of a periodized training plan and usually the longest period
When does the preparatory period occur?
When there are no competitions & a limited amount of technical, tactical or sport-specific work
Which period does the preparatory period often correspond to
The off-season of a sport
What do conditioning activities begin at
relatively low intensities and high volumes
What is the central objective of the preparatory period
To develop a base level of conditioning to increase the athlete’s tolerance for more intense training
What occurs in the general preparatory phase
- It usually occurs early
- Targets development of a
general physical base - Has high training volumes, low training intensities
- Structured to develop general motor abilities and skills
T/F the specific preparatory phase expands the athlete’s training base
True
The specific preparatory phase ____ emphasis on sport-specific training activities that prepare the athlete for the competitive period
Increased
Hypertrophy/Strength endurance
Preparatory phase: general
Training intensity: Low-moderate
Training volume: High
Sport-specific activities: No
Primary objectives:
1. Increase lean body mass
2.Develop an endurance base or
3. 1&2
Basic Strength
Preparatory phase: Specific
Training intensity: Higher
Training volume: Lower
Sport-specific activities: Yes
Primary objectives:
1. Increase strength of the muscles that are essential to the primary sport movements
What does the first transition period link
The preparatory and competitive phases
What does the resistance training in the first transition period focus on
On the development of strength and power
What is the central objective of the first transition period
To shift the training focus toward the elevation of strength and its translation to power development
What occurs in the last week of the first transition period
Reduced volume, intensity, or both to achieve recovery before the beginning of the competition period
What is the main phase of the first transition period
The strength/power phase
What is the central training target during the competitive period?
Preparing the athlete by further increasing strength an dpower
