Periodisation Flashcards
Name 6 principles of training
Moderation Reversibility Specificity Variance Overload (FITT) Progression
Describe the moderation principle of training
Don’t over-train as it could cause injury
Describe the reversibility principle of training
If you stop training your fitness will get worse
Describe the specificity principle of training
the training you do should be relevant to your sporting needs.
Describe the principle of variance
You need to use different types of training to stop you getting bored and lack motivation
Describe the overload principle of training
you need to increase the training you do in order to adapt. you can do this by changing FITT
- frequency
- intensity
- time
- type
What is periodisation?
The organised division of training into a number of specific blocks, periods or phases
What is the aim of periodisation?
To ensure athletes progressively develop to reach a skill/physiological peak at the correct time for an ultimate sporting target
Identify the different types of cycles that periodisation divides a year into
Macro cycle
Meso cycle
Micro cycle
How long does a macro cycle last?
about 1-4 years
how long does a meso-cycle last?
about 4 - 16 weeks
How long does a micro cycle last?
about 1 week (can be up to 3)
Identify the 3 phases of meso cycles
pre-season
competition season
transition / off-season
What are the pre-season phases of a meso-cycle?
1) basic fitness phase
2) specific event phas
3) pre-competition phase
What are the competition phases of a meso cycle?
1) maintenance phase
2) monitoring and recovery phase
