Periodisation Flashcards
What do the principles of training MRS VOPP TWC stand for
M – moderation
R – reversibility
S – specificity
V – variation
O – overload (FIT – frequency, intensity, time and type)
P – periodisation
P – progression
T – testing
W – warm-up
C – cool-down
Why is moderation important
Prevent over training/ injury/ allows for recovery / ensures fitness
gains aren’t lost
Why is reversibility important
If training levels are not maintained, the benefits gained will
regress
Why is specificity important
Focus on specific needs/ goals for the performer/ training should
replicate the movement patterns and energy systems used in
performance
Why is variation important
Maintains motivation/ prevents boredom/ avoids exercise plateaus/
avoids chronic injuries
Why is overload important
Alteration of intensity/ duration and frequency to ensure training
progresses and physiological adaptations are achieved
Must be applied gradually to avoid injury
Why is progression important
Required to reach goals – the athlete can taper the training where
necessary. Overload needs to be applied gradually.
What is periodisation
Periodisation – the organised division of training into a number of specific blocks, periods or phases.
Each training block is known as a ‘cycle’ and has a specific goal/time frame
Micro-cycle: Weeks/months, type of goal, broken up into
1-3 weeks
Short term goal e.g. perfecting sprint start technique
Broken up into number of sessions e.g. skill based or flexibility
Meso-cycle: Weeks/months, type of goal, broken up into
1-4 months
Mid-term goal e.g. maintaining fitness e.g. increase aerobic capacity
Broken up into several micro-cycles
Macro-cycle: Weeks/months, type of goal, broken up into
1 year
Long term e.g. PB at nationals
Broken up into several Meso-cycles
Preparatory phase 1
General conditioning developing a foundation to build on in the second phase. This consists of: aerobic training, core development, mobility and strength and conditioning.
(Off season)
Preparatory phase 2
Progressive overload is the main focus of this phase where the majority of fitness development is targeted. Intensity of training is gradually increased.
Initially, training volume is high however, as competition looms this will be deceased and competition specific training will take place.
(Pre season)
Competition phase 3
Training load reduces + rest days become important. Maintenance
of fitness is imperative whilst also paying attention to avoid injury.
In certain sports, tactics and strategies will be developed however,
endurance performers may continue high intensity training to be
prepared well for
Competition phase 4
Tapering – 2-3 weeks prior to main competition training load is
gradually decreased and recovery is increased to ensure the
performer is in peak condition to perform effectively.
Training intensity is maintained by the volume and frequency is reduced.
Transition phase 5
Relaxing but still maintaining some levels of fitness to ensure not too unfit when coming back after off season
3 main phases of training
Preparatory phase – ‘off season and pre-season’ Usually
split into two distinct phases
Competitive phase – ‘includes the competitive season’.
Also split into the two phases. Tapering is included in this
phase.
Transition phase – time for ‘active rest’ and ‘recuperation’.
Football example of when 3 main phases of training are
Prep phase: July - August
Competitive phase: August – May
Transition: May – July
What is tapering
Reducing intensity or volume of training prior to event
To ensure glycogen stores are full / ensure full recovery / reduce fatigue
Positives of tapering
Optimises performance
Increased FOG fibre recovery
Improved sleep
Increased RBC
Negatives of tapering
Performer feels lethargic
Worries about weight
Struggle to cope with reduced intensity
