Periodisation

Question 1

What is periodisation ?

Answer 1

• Organised division of training into specific blocks or phases
• Ensures that athletes are developing progressively to reach a skill or a physiological peak
• Normally for a specific target
• Done by increasing intensity, volume and frequency of training over time

Question 2

What are the blocks of time referred to in periodisation ?

Answer 2

Cycles

Question 3

How many cycles is periodisation split into ?

Answer 3

3

Question 4

What are the 3 cycles in periodisation called ?

Answer 4

• Macrocycle
• Mesocycle
• Microcycle

Question 5

What is the macrocycle ?

Answer 5

• long-term training plan
• often structured towards a single competition
• can be yearly, bi-yearly pr every 4 years (olympics)
• 3 periods involved

Question 6

What are the 3 periods involved in the macro cycle ?

Answer 6

• preparation period
• competitive period
• transition period

Question 7

What is the preparation period in the macrocycle ?

Answer 7

Building up fitness

Question 8

What is the competitive period in the macrocycle ?

Answer 8

Maintenance of fitness, refine technique, strategy

Question 9

What is the transition period in the macrocycle ?

Answer 9

Active recovery, used to recharge both physically and mentally. Ensures an injury free start to the season

Question 10

What is the mesocycle ?

Answer 10

• goal-based driven
• certain focus
• e.g sprinter focusing entirely on power for 4 weeks
• Duration = 2-8 weeks

Question 11

What is a microcycle ?

Answer 11

• repeating pattern of training sessions
• often a few days repeated through the mesocycle
• Duration: week or days

Question 12

What is tapering ?

Answer 12

• reduction in intensity prior to a major event
• few days prior
• Allows preparation for a specific competition

Question 13

What is peaking ?

Answer 13

• ensuring a performer is at optimum performance level
• done through tapering
• coach has to ensure it happens at the right time
• careful to avoid reversibility
• removes training induces fatigue

Question 14

What is double periodisation ?

Answer 14

• some athletes are required to peak more than once
• Middle distance runner has to peak during there cross country and track season
• Have to the follow a double periodisation