Periodisation Flashcards
What is periodisation?
Periodisation is key to planning a training programme and involves dividing the year into specific blocks with each block having a particular goal.
These training blocks are referred to as cycles what are the three cycles?
Periodisation divides training into three cycles; the macrocycle, mesocycle, and microcycle.
What is a macrocycle?
Typically includes all 52 weeks of your annual training plan and involves a long-term performance goal. This cycle includes the preparation, competition, and recovery phases of your plan. A macrocycle provides an overview of your training regimen and allows you to incorporate long-term planning in order to peak at competition time.
The preparation period
The length of the preparation period is depended on the sport, however, typically occurs 8-12 weeks before the start of the competition.
What will the first mesocycle involve?
The first mesocycle will involve general conditioning, improving building aerobic fitness, strength, speed, and flexibility.
What will the preparation period involve?
Training will be high in volume and frequency. This general conditioning cycle is then followed by targeted cycles aimed at developing specific areas of fitness for example strength or speed. This may involve decreasing the volume of training but increasing the intensity. By the end of the preparation period, an athlete should be aiming to get to peak fitness for competition.
What happens during the competition period?
Performers will focus on maintaining their fitness levels throughout their competitive season. The competition period will include more rest/recovery days as the athlete will be competing and training. The performer must aim to maintain peak fitness when competing. During this phase, athletes may focus on skills, strategies, and techniques. Training volume is reduced but the intensity is still high.
What is the transition period?
Offseason.
the period allows an athlete to recover physically and mentally from a demanding season. The transition period may involve complete rest along with active recovery. Active recovery will consist of low-intensity aerobic or strength work. The training will increase as the next preparation phase draws closer.
What is a Mesocycle?
Mesocycles are typically 3-6 weeks in length and have a specifically targeted outcome. These involve developing a particular component of fitness such as power, strength, or endurance. The more important the component, the longer an athlete may spend on it. The mesocycles are broken down into microcycles.
What is a Microcycle?
A microcycle is the shortest training cycle, typically a week training block. A microcycle provides the information an athlete needs to complete their training for that week. Microcycles may be similar from week to week, for example, a weight training microcycle may have the same exercises however the weight lifted may increase during different cycles. Microcycles may also be different from week to week, for example, a running programme may have different intensity, duration, and training method guidelines.
Sketch out an annual plan to show periodisation in table form.
