Lecture 21 Programming and Periodisation

Question 1

Explain GAS aswell as the dates and people***

Answer 1

§ Described by Selye (1956), described a delineated three-stage response to stress (Alarm, Resistance and Exhaustion).
- The body first has a stress placed upon it and sets an alarm
- we get resistance to try and overcome the stress
- If we continue to stress the body and not gte compensation then we will get non functional overreaching
- This was the general understanding

Garhammer (1979) applied Selye’s cocnept to resistance training and strength conditioning
- When a body experiences a new stres or more intense stress than previous (e.g lift heavier weight, or training with a greater load volume) the first response is the shock or alarm phase : may last several days or weeks during which the athlete may experience soreness, stiffness or a drop in performance.
- Next is the resistance phase : ody adapts to the stimulus and returns to more normal functioning .
- In this phase the body can withstand the stress (training induced) - think functional overreaching
- Body has then adapted to the stimulus and then goe sback to normal functioiing
- we align resistance phase with functional overreaching.

Question 2

Explain supercompensation

Answer 2

In reaction to increased stimuli (intensity / overload)
- Athletes relies on neurological adaptations ( what is happening - think coordination - agonist- antagonist) to continue training while while the muslce tissue adpats by mkaing various biomechanical , structural and mechanical adjustments that lead to increased performnace ( stone et al 1982)
- If stress exists for persisst for an extende dperiod of time then the exhaustion phase is reached.

Question 3

What is the definition of periodisation?

Answer 3

· Periodisation is the logical integration and sequencing of specific training factors into interdependent training periods to optimise specific physiological, psychological and performance outcomes at predetermined time points.

Question 4

Explain the principle phases and sub phases of periodisation

Answer 4

TRaining Phase
Prepatory Phase
- General physical training
- Sport specific physical training
Competitive Phase

Question 5

What is the phase objective of the General physicla training phase (GPT)

Answer 5

Increase work (aerobic and anaerobic) capacity
Increase neuromsucular functioining
Refine techniquw

Question 6

What is the Phase objective for the sport specific physical training (SSPT)

Answer 6

Develop sport speciifc biomotors

Develop sort speciifc energy metabolims

Question 7

What is the phase objective for the competitive phase

Answer 7

Maintain biomotor conditioning

Question 8

What is a traditional undulating approach?

Answer 8

16 weeks of microcycles
split into 4 mewsco cycles
- Within the 4 months we have weeks of training
Intensity steps up up and up for the first 3 weeks and then teh last week w eg down tio the elvle of teh first week
we give teh athleets restitution but not too much rest.

Question 9

What are the 4 periods of periodisation that we need to remember

Answer 9

Prepatory phasse
- Hypertrophy/endrunac ephase
- Basic stength phase
- Strength and power phase
First transition period
Competition period
Second transition Period : active rest

Question 10

Explain the preparatory period : the too soon right soon rotten approach

Answer 10

Soon right soon rotten : if we take longer to get the performance then it’s more likely to last much longer : protecting against reversibility

Question 11

Preparatory period essentials

Answer 11

· This is usually the longest period and occurs during the time of year when there are no competitions and only a limited number of sport specific skill practices / game strategy sessions. (setting behaviours, attitudes, team cohesion)

· Main emphasis of this period is establishing a base level of conditioning to increase athlete’s tolerance to more intense training. (stable base / foundation / baseline testing / athletic load capability)

· Factors of the preparatory phase: conditioning at relatively low intensities, long slow distance (running or swimming), high repetition training with low to moderate resistance. (injury prevention)

· High intensity training should not normally be undertaken (caveat strength), in addition sport technique is not a high priority (due to lack of conditioning leading to early fatigue – fatigue eroding skill, but S&C Technique is a focus).

Question 12

Hypertrophy phase

Answer 12

· Occurs during the early stages of the preparatory period (may last 1 – 6 weeks), this training is low intensity and high volume. (meaning?)

· Goals are to increase lean body mass or develop an endurance (muscular and metabolic) base, or both for more intense training in the later periods. (67 – 85% 1RM,
6-12 reps, 3-6 sets)

· Initially the conditioning activities may not be specific to the sport / athletic event as this is a general approach. However, as the preparatory period progresses conditioning should seek to become focussed on specificity.

· This phase may be followed by an intermediate recovery week or a microcycle of low-intensity and low volume training (un-loading).

Question 13

Basic strength phase

Answer 13

· Later in the preparatory period, the aim of the basic strength phase is to increase the strength of the muscles essential to the primary sport movements. (or strength goals)
* Trying to increase basic strength that is linked to basic movement that then becomes more sport specific
* Thinking about can we transition load and thinking how can we create that in sport.

Question 14

Strength and power phase

Answer 14

· The last stage of the preparatory period is the strength / power phase.
* Understanding sped as a platform and tyring to put speed inot that
* Becomes more sports specific when we add that.
· This phase involves high intensity (75-95% 1 RM – depending on exercise) and low volume (3 – 5 sets of 2 – 5 repetitions).
· If the athlete were a sprinter, they would be training at near competitive pace against resistance (sled parachute) and uphill).

Question 15

First Transition period

Answer 15

This period usually denotes a break between high volume and high intensity training of the later stages of the preparatory period and the move into the competition period. Often the first transition period is a week of lower intensity and lower volume to offer a level of restitution before engaging with the competition period.
- Happens after SSPT

· End portion of sports specific training.
· Leaning into competition phase
· Break as such.
· It’s a signal to the athletes and team that we have done all the hard training
· Looking towards the competition phase
· May have a period of unloading a small block of rest in elite teams tey may say go home and spend time with family as we are going to be very busy for tye next couple months

Question 16

Competition Period

Answer 16

· The goal of the competition period is to peak strength and power through further increases in training intensity and additional decreases in training volume (lifting more, less often).

· Technique and game strategy will increase dramatically as time spent on physical conditioning decreases proportionately.

· The competition period can for some athletes last from 1 to 3 weeks (i.e. national, world championships) or a entire season.

· This prolonged season offers some challenges and will require careful manipulation of the mesocycles and microcycles.

Question 17

Second Transition period (Active rest)

Answer 17

· Between the competition period and the next preparatory period is the second transition period. This period is commonly referred to as active rest or restitution and lasts 1 to 4 weeks.

· The period focusses on unstructured, non-sport specific recreational activities performed at low intensity with low volume. Care should be taken to avoid aggressive / intense training immediately after peaking.

· Another additional use of the active rest period is to insert a one-week break between long phases (3+ weeks) of high intensity training (specifically good for team sports with long seasons).

· This is sometimes termed an unloading week, and can help prepare for a new challenge / increase in intensity / volume.

Question 18

Periodisation and season synergy

Answer 18

· Annual training plan has the macrocycle in it
· Within micro cycle we have prepatory period, comp and transition
· By way of training phase the prepatroy period is made up of general and specific
· We go intyo pre comp main comp
· Off season takes up all the general prepatory period and the majority of the specific prpe
· Pre season is aligns with the end of speic prep and pre comp
· In season is alligned with main comp.
· Generally that how we align these factors
· There are things that move but this is a general understating

Question 19

Discuss how w ewould chnage the lenth of the differnt periods for differnt athletes

Answer 19

• normal approach is around 60% general conditioning 40% speciifc
• if we have an elite athleet we may have a denser prepatory period as they will have as they will have a longer season and they will take longer off through second ransiation
• as they are areayd highly conditioned we don’t need as long of a period of general
• What we do need however is longer period of sport specific conditioning as they already have the sport specific technique

Things to thik about:
This could be the first year for some indiviudals taht they ahve gone into the sport.
Making sure that they have the speciif to understad conditioning
Thinking to the exam look down at the information about age , S and C ability for example and say what the prep period would we have and why.

Question 20

Loading structures - what informs choice / selection of specific structure?

Answer 20

· We have general approach and this is a loading structure
· The Go To loading structure is 3 and 1
· Can see that we have 1st session then we increase intensity of the volume 2 more times and then we unload.
· Next to it is a 3:2 where we have 2 unloading sessions.
· Wouldn’t say that there is any right or wrong but NEED to explain
· Youth athlete which is new I the S and C domain we would push for 3 week and the consolidate technique in the final week and this is the step down, no weight on bars we are just doing technique,
· By way of physiological output it has come down but we are consolidating tech iwue
· 4:2 for master athletes as they need longer to recover , we are going up generally but the giving them 2 weeks rest.
· 4:2 could be step up to Olympics and then the rest after
· Need to think which structure fts and then what can we say in relation to the rationale.

Question 21

What should periodisation look like for sub populations

Answer 21

Youth or novice athletes should spend more time in the general preparatory phase of the preparatory period of the annual training plan when compared to more developed athletes.

Question 22

Principles of training Indivodualisation : thinking about youth athletes

Answer 22

It is always important to realise that young athletes develop at different ates and that the periodisation and time frames as apart of long term athletic develonnet models are simply guidelines that must be adapted to the individual needs of the young athlete.

Question 23

Undulating (non linear ) vs Linear periodisation model

Answer 23

· Non linear- undulating
· Linear has more of a straight trajectory
· Linear approach is better for , youth, beginner and master athletes
· The traditional resistance training periodisation model is often referred to as linear, due to the gradual progressive mesocycle increases in intensity over time.
· An alternative to this model involves large daily (i.e. within the week of microcycle) fluctuations in the load and volume assignments for core exercises.
· This type of periodisation is called undulating or nonlinear.
· Linear approach better for youth
· Undulating is btter for athletes.

Question 24

Explain an example of a non linear (undulating example)

Answer 24

micro cycle showing a week
· Say 1 is Monday, 2 is Wednesday and 3 is Friday
· This is what we are setting to do
· 1 and 3 sessions are not as hard as the session on the Wednesday.
· Training level coming across from the side
· Wednesday is 2 block up which shows that it will be a harder session
· Monday focus could be strength, focus for this strength is pushing strength such as squat and bench press, we are doing 4X4 reps of what ever exercise at 80-85%: focus is pushing strength
· Go across to Friday we cans see something else on training level 1: 4X4 same rest now e are doing pulling activities.
· Power sessions are harder
· We are doing pulling activity on Friday
· Wednesday is power session 2 , power is harder as its strength and speed. 5X3-5 reps with shorter rest as this is aligned with power.

Question 25

Linear vs non linear in research:

Answer 25

· Non linear are more effective in ways of training approach.
· Might suggest we all use non linear
· But the specific population we are dealing with such as children and older we might want to use linear
· Using elite athletes we might want undulating
· Thinking about seasons that are long with multiple peaks then undulating may be the better approach for longer seasons with multiple peals
· Undulating approach also better for long season were there ate lots of peaks.
· As long as you can come uo with a rationale then we can mix and match as such.

Question 26

Linear vs Non-linear considerations

Answer 26

· Non-linear models have good application across sports that have many in-season contests or long seasons.

Linear periodisation may be more appropriate during the off- and preseason (Gamble, 2006; Kraemer et al., 2003; Kraemer et al., 2004) long set period of understanding where we know what will happen in each block of training, if w eare sb elite we know what we are doing for each period.

Non-linear periodaton is more viavle to tam sports during the season, during that in season they are more viable as we go up and down and continue to attentuate the level fo fitness and keep stressing the OVERLOAD so that the person does not become stale and bored

Linear may be more appropriate for youth ( and egeing) and individuals in learning and development stage ( remember soon ripe , soon rotton)