Periodisation

Question 1

Periodisation definition

Answer 1

Dividing a training programme into smaller segments to ensure peak performance occurs during main competition

Question 2

The aims of a program

Answer 2

• Stimulate adaptation
• ^ Relevant fitness comp
• Manage fatigue
• Prevent overtraining
• Develop skills

Question 3

Periodisation hierarchy

Answer 3

• Macro cycle - months/years
• Meso - several weeks
• Micro - several days
• Individual session - hours/mins

Question 4

Microcycle - configuration loading

Answer 4

Low load - 1 max training unit
Med-load - 2 max training units
High load - 2 max training units & demanding exercise inbetween

Question 5

Models - Marveyew’s ‘traditional model’ (4 phases)

Answer 5

Preparation - off-season conditioning, low intensity ^ volume
Transition 1 - ^ intensity decrease volume
Competition - ^ intensity decrease volume & skills training
Transition 2 - Recovery, low both & maintenance

Question 6

Limitations of the traditional model

Answer 6

• Not ideal for athletes with >1 major annual event

- Attempts to develop too many components at once

Question 7

Models - Block periodisation definition

Answer 7

• Large volume exercises directed at a minimal number of fitness components
• Training block = cycle of highly concentrated work-loads

Question 8

Block periodisation - Mesocycle classification

Answer 8

Accumulation - develop key basic skill & motor techniques (high volume)
Transformation - Sport specific abilities & techniques
Realisation - restore & repair

Question 9

Block periodisation explained

Answer 9

• 2-3 weeks = block
• 3 blocks = stage
• Each block very focused & builds on previous
• Short blocks & stages limit the chance of overtraining

Question 10

Detraining & residual effects

Answer 10

• Detraining = loss of adaptations if training stimulus is insufficient
• Residual effects = how long positive adaptations stay post training
• short residual (speed)
• long residual (aerobic fitness)