EP- Periodisation and Principles of Training

Question 1

Define periodisation

Answer 1

The organised division of training into a number of specific blocks, periods or phases. It aims to en-sure athletes progressively develop to reach a ‘peak’ at the correct time e.g. for the Olympics

Question 2

What are the 3 blocks in a year of periodisation

Answer 2

Pre-season
Competitive season
Off-season

Question 3

What does pre-season include

Answer 3

General conditioning based on aerobic, mobility and strength work to be fit enough for the harder training to follow.
Moving from aerobic to anaerobic work, moving from strength to power (strength at speed) and technique work.

Question 4

What does the competitive season include

Answer 4

Maintenance of fitness, tactical development, competition specific training e.g. sprint starts
Tapering-maintain intensity, but reduce volume of training by one third 2/3 weeks prior to competition to allow full recovery from training and replenishment of glycogen stores without detraining effects.
Peak performance

Question 5

What does the off-season include

Answer 5

Recovery/active rest –low intensity aerobic work like swimming/cycling, giving body and mind a chance to refresh

Question 6

What are the names of the three cycles in the periodised year

Answer 6

Macrocycle
Mesocycle
Microcycle

Question 7

Describe features of a macrocycle

Answer 7

o Long term training goal
o 1 year in length
o Could be up to 4 years if planning for an Olympics
o Made up of mesocycles

Question 8

Describe features of a mesocycle

Answer 8

o Intermediate 2-8/16 week blocks
o Medium term goals like improving strength
o Made up of microcycles

Question 9

Describe features of a microcycle

Answer 9

o Weekly training blocks
o Short term goal
o Made up of training units

Question 10

Give 3 benefits of periodisation

Answer 10

1. Peaking at the right time in the year.
2. Maintains variance by splitting into smaller units.
3. Reduces the risk of overtraining as inbuilt recovery periods.
4. Ensures specificity as there is a clear focus for each unit.
5. Flexible system so that overload can be altered if necessary and can have single, double or undulating periodisation.

Question 11

State the 10 principles of training (MRS VOPP TWC)

Answer 11

M) Moderation- avoid overtraining problems/injury
R) Reversibility- long term adaptations due to training revert to original state
S) Specificity- Relevance of the training to the activity e.g. energy system
V) Variance- Changing training to avoid boredom
O) Overload- Harder, more intense training, occurring more often
P) Progression- continual increase in workload over a period of time to improve performance
P) Periodisation- organised division of training into a number of specific blocks
T) Testing- testing progress regularly to ensure improvement
W) Warm up- prepares body for exercise
C) Cool down- returns body to pre-exercise state