Periodisation

Question 1

Periodisation definition

Answer 1

The planning well in advance of training variables to achieve optimal performance at the most crucial times
OR
The design of a training program that involves specific training phases based upon increasing and decreasing volume of frequency or intensity

Question 2

The annual plan

Answer 2

Training program spread across the whole year
The purpose of the annual plan is to ensure optimal performance occurs at the right time by:
Applying training principles over the year
Monitoring fatigue and recovery to prevent overtraining
Applying a taper prior to competition

Question 3

types of cycles

Answer 3

Macrocycle
Represents the whole training block
Mesocycles
Several of these make up the macrocycles
Microcycles
Several of these make up the mesocycles

Question 4

macrocycle

Answer 4

there are usually 4 of these that typically last approximately 3 months

Question 5

mesocycle

Answer 5

Each mesocycle has a specific goal or objective.
Mesocycles are between 4 – 12 weeks.

Question 6

microcycle

Answer 6

A microcycle is generally between 3 – 10 days
Several microcycles form a mesocycle
A microcycle is often one training week

Question 7

Phases of training

Answer 7

Preparation phase
Competition phase
transition phase

Question 8

preparation phase

Answer 8

General preparation
training designed to build an aerobic base and skill level to build on

Specific preparation
develop game specific strategies, skills and fitness

Question 9

competition phase

Answer 9

Pre-competition
is to reach peak match condition

Competition
fitness is maintained

Question 10

transition phase

Answer 10

Training volume and intensity are significantly reduced to allow for full physical and psychological recovery
Older athletes find this time crucial to allow the body to recover
Aerobic fitness should be maintained to avoid detraining through involvement in enjoyable activities
Surfing
Different sports
Monitor nutrition to ensure a return to activie particiation close to playing weight
Opportunity for corrective surgery
Specialised programs for specific skill development

Question 11

general preperation

Answer 11

Training is designed to build a suitable aerobic base and skill level leading into the competition
High volume of training with low/medium intensity
Continuous
Flexibility
Fartlek
Fitness testing is used to find a baseline of training

Question 12

specific preperation

Answer 12

Develop game-specific fitness, skills and strategies
Training may need to be personalised depending on players position
Reduced training volume with increased intensity
High-intensity interval training
Weight training
Plyometrics
Flexibility/agility training
Appropriate mental skills are developed

Question 13

pre-competition

Answer 13

Is to reach peak match condition
Focus on training moves to match specific intensities, durations and tactics
Application of specificity is crucial
Continues to develop appropriate mental skills
intensity of training increases but volume decreases
Recovery between sessions is essential
Play trial games

Question 14

competition

Answer 14

Fitness is maintained
Players at optimal levels of skill and fitness
Focus on psychological and tactical perperation
Recovery sessions are crucial
Constant peaking and tapering are critical in allowing players sufficent recovery
Variation in the hard/easy cycles forms a training wave and is of particular significance where fixutres are played weekly