Periodisation

Question 1

What is periodisation?

Answer 1

The planned and structured variation in training type, volume, and rest to achieve a specific goal

Question 2

Macro-cycle: Large block

Answer 2

Gen context: overall goal in 6 months
Injury context: time of injury to RTP

Question 3

Meso-cycle: Medium blocks

Answer 3

Gen context: Several smaller goals (possibly month by month) that works towards ultimate goal
Injury context: Reduce swelling and pain, normalise strength and ROM, re-introduce sport specific skills

Question 4

Micro-cycle: small blocks

Answer 4

Gen context: daily or weekly with specific small goals for each session/week
Injury context: Manage 3 sets without pain, walk across the full room, perform a full depth squat, get up the stairs without the handrail, increase load by 10kg and maintain full ROM

Question 5

General context of periodisation:
Transition/recovery periodisation

Answer 5

Achieve full recovery in preparation for next general conditioning period

Question 6

General context of periodisation:
Competition/performance period

Answer 6

Maintain fitness, remain injury free and peak for competition

Question 7

General context of periodisation:
Specific conditioning period

Answer 7

Provide progressive transition from broad fitness towards competition fitness

Question 8

General context of periodisation:
General conditioning period

Answer 8

Develop broad fitness base: strength/power/local muscular endurance/CV fitness/flexibility