Periodisation Flashcards
What is periodisation?
Periodisation is used to divide an athletes training up in order to help them reach their peak just prior to competition
What are some examples of sports with clear peaks?
Athletics, golf, swimming, cycling and tennis
What are the 3 periods that a training programme should be broken into?
The preparation period
The competition period
The transition period
What are the 2 phases in the preparation period?
Phase 1 - General conditioning
Phase 2 - Competition specific training
What happens in phase 1 of the preparation period?
General fitness work
This phase is usually known as ‘training to train’
What happens in phase 2 of the preparation period?
Specific fitness - speed, strength, skills and techniques
Intensity of training increases significantly
‘Training to compete
What are the 3 phases in the competition period?
Pre-competition, competition, peak/tapering
What happens in the pre-competition phase of the compeition period?
Beginning of competition season
Lots of fine tuning
Low level competitions/friendlies
General training is reduced
Training is competition specific
What happens in the competition phase of the competition period?
Competitions will occur every week
Leagues are in full flow, races, galas
What happens in the peak/tapering phase of the competition period?
The championship finals (nationals, olympics, etc)
What is tapering?
Reducing the volume and/or intensity of training prior to competition
What is peaking?
Planning and organising training so that a performer is at their peak (physically and mentally) for a major competition
What happens in the transition period?
Recovery phase during which the body can recover from the rigour of training and competition
Fun and relaxed
Time to motivate
Set goals
What is a macrocycle?
Long term performance goal
How long does a macrocycle last?
1-4 years
What are some examples of macrocycles?
Olympic games, Masters, Wimbledon
What is a mesocycle?
Short term goals within the macro cycle
How long does a mesocycle last?
2-8 weeks
What does a mesocycle focus on?
Strength, power speed, VO2 max
What is a microcycle?
Division of a mesocycle into weeks
How does a microcycle work?
Each microcycle usually represents 1 week of training
What the performer does from Monday to Sunday including rest days
An individual training session is called a training unit
What is double periodisation?
Preparing an athlete to peak on more than one occasion as some athletes may need to peak more than once
What is an example of an athlete who would need to peak more than once?
Grand slam tennis player
