Periodisation Flashcards
What is periodisation
The organised division of training into blocks, each with a goal and time-frame
Benefits of periodisation
• to ensure a performer reaches their physiological peak at the correct time
• they avoid injury and burnout
• training is structured to give realistic and achievable goals
Name the three training plan cycles
• macro-cycle
• meso-cycle
• micro-cycle
Explain the macro-cycle
A long term training plan, typically over a year, to achieve a long term goal
Explain the meso-cycle
A mid term training plan, typically six weeks, to achieve a mid term goal
Explain the micro-cycle
A short term training plan, typically one week, to achieve a short term goal
List each phase within the year, and state what happens
• preparatory phase 1: during the off-season, general conditioning. Consisting of aerobic training, mobility training and strength and conditioning
• preparatory phase 2: during pre-season, progressive overload is the focus and intensity of training is increased. Sports specific fitness will be central, as competition looms, total training volume will reduce and competition specific training will take place
• competitive phase 3: training load reduces with periods of lower intensity and adequate rest days to maintain fitness whilst remaining injury free. Strategies, tactics and game play will be the focus
• competitive phase 4: to achieve peak performance a process called tapering may occur. Two to three weeks before performance, training load is gradually reduced and relief increased. Intensity maintained but volume decreased by approx one third.
• Transition phase: Low intensity aerobic work, such as swimming or cycling will be completed while recieving treatment for injuries
Define tapering
Maintaining the intensity but decreasing the volume of training by one third to prepare for competition
