Periodisation Flashcards
What is periodisation?
Periodisation: dividing the training year into specific sections for a specific purpose.
Elite performers need to programme their training year very carefully so they can improve performance but also reduce the risk of injury.
Periodisation involves breaking down training into blocks or sections. It is made up of three sections; macrocycle, mesocycle and microcycle.
What is a macrocycle?
macrocycle: a long term planning phase
A big period which involves long term planning. In rugby it may be the length of a season. But for an Olympic athlete it would be the 4 year period building up to the Olympics. A macrocycle is built up of 3 periods;
1) preparation period involves general conditioning and the development of fitness levels.
2) the competition period is where the performer refines skills and techniques, as well as maintaining fitness levels.
3) the training period is the rest and recovery stage. This stage allows the athlete to recharge physically and mentally and ensures an injury free start to the forthcoming season.
What is a mesocycle?
Mesocycle: usually a 4-12 week period of training with a particular focus, such as developing a component of fitness. For example a sprinter will focus on power, reaction time and speed, whereas an endurance performer will focus more on strength endurance and cardio-respiratory endurance.
What is a microcycle?
Microcycle: planning for a week, a few days or an individual training session. And it is repeated throughout the length of the mesocycle.
What is tapering?
Tapering: this is where there is a reduction in the volume and/or intensity of training prior to a major competition. This usually occurs a few days beforehand but can depend on the event or type of competition.
What is peaking?
Peaking: planning and organising training so a performer is at their peak both physically and mentally before a major competition.
