L6b, Periodisation

Question 1

What is periodisation?

Answer 1

A planning process that can be used to organise the training process of any athlete, regardless of developmental level or the sport being trained for.

Question 2

What is maladaptation?

Answer 2

High stress without recovery

Question 3

How long is a microcycle, mesocycle, periods, and macrocycle?

Answer 3

• 7 days each
• 4 weeks
• 3/macrocycle
• 2-3 per year

Question 4

Periodized training background are based on what three design parameters?

Answer 4

1. GAS and recovery
2. Hierarchy of training cycles
3. Fundamental structures underlying the periodization framework

Question 5

Load and recovery patterns: What are the suggested recovery timeframes for beginners?

Answer 5

1:1

Question 6

Load and recovery patterns: What are the suggested recovery timeframes for strength training?

Answer 6

36-96 hours between sessions

Question 7

Load and recovery patterns: What are the suggested recovery timeframes for eccentric workouts?

Answer 7

7-14 days between eccentric workouts

Question 8

Load and recovery patterns: What are the suggested recovery timeframes for anaerobic training?

Answer 8

48-96 hours recovery

Question 9

Load and recovery patterns: What are the suggested recovery timeframes for aerobic threshold training?

Answer 9

12-24 hours recovery

Question 10

What does the sequencing of training (Hz direction) state?

Answer 10

Physiological adaptations that are stimulated in one mesocycle are exploited by the subsequent mesocycle

(each mesocycle should contain a primary, secondary and tertiary emphasis).

Question 11

Why is the integration of training modalities important?

Answer 11

Allows for compatible factors to be trained simultaneously without creating interference effects that mute or hinder the targeted performance gain.