Periodisation Flashcards
1
Q
Periodisation
A
The planned manipulation of training variables in order to maximise training adaptations and to prevent the onset of overtraining
2
Q
Programming
A
Creation of training structure within these periods/phases to produce the desired fitness effect
3
Q
Why do we periodise training?
A
- Performance
- Injury
- Engagement
4
Q
General adaptation syndrome
A
- Alarm phase - stimulus placed on muscle
- Resistance phase - body responds and returns back to baseline fitness
- Supercompenstion new level of performance due to adaptive response to phase 2
- Overtraining - if stress is too high performance can br low due to overtraining
5
Q
Heirarchy of planning
A
- Lifetime training plan
- Multiyear training plan
- Annual training plan
- Macrocycle
- Mesocycle
- Microcycle
- Training day
- Training session
- Training exercise
6
Q
Options for periodisation
A
- Linear
- Block linear
- Non-linear
- Flexible non-linear
- Reverse linear
- Wave-like
- Phase potentiation
- Accumulation
- Conjugated
7
Q
Taper
A
Planned, progressive decline in training load
8
Q
Aim of taper
A
- Reduce negative, psychological and physiological impact of training
- Restore training tolerance and further enhance training-induced adaptations
9
Q
Taper checklist
A
- Reduction in training load (frequency, intensity, volume)
- Type of taper (linear, exponential, step)
- Duration of taper (2-21days)
- Performance goals
- Management of fatigue and physiological adaptations
10
Q
Considerations
A
- Sport/physiological adaptations
- Athlete training age
- Individual adaptation profile
11
Q
Cardiorespiritory and metabolic improvements post taper
A
Improved VO2 max
12
Q
Neuromuscular improvements post taper
A
Increased strength and power
13
Q
Taper duration
A
- Cycling/triathlon: 4-14 days
- Middle/long distance: 6-7 days
- Strength dominant sports: 10 days
- Swimmers: 10-35 days
