Periodisation and planning

Question 1

what is specificity?

Answer 1

the type of physiological demand placed on the body will dictate the specific adaption that will occur

Question 2

what is overload?

Answer 2

an above-normal stress or load applied to a muscle or muscle group to elicit an enhanced training response

Question 3

what is progression?

Answer 3

to continue seeing gains and improvements from an exercise program, the intensity of the exercise must gradually become increasingly more challenging

Question 4

what is reversibility?

Answer 4

once intitule neuromuscular adaptions have occurred, without regular strength training muscles may atrophy and become weaker

Question 5

training residuals: aerobic system?

Answer 5

detraining (back to base line): 30+/-5 days

description: 
\+ Mitochondrial density
\+ Capillary density
\+ Aerobic enzyme
\+ Glycogen storage

Question 6

training residuals: anaerobic system?

Answer 6

detraining (back to base line): 18+/-5 days

description:
+ Anaerobic enzymes
+ H+ Buffering
+Glycogen

Question 7

training residuals: maximal strength?

Answer 7

detraining (back to base line): 30+/-5 days

description:
+ neural mechanisms
+ myofibrillar density FT

Question 8

training residuals: strength endurance?

Answer 8

detraining (back to base line): 15+/-5 days

description:
+ myofibrillar density ST
+ aerobic/anaerobic enzymes
+ lactic acid tolerance

Question 9

training residuals: maximal speed?

Answer 9

detraining (back to base line): 5+/-3 days

description:
+ motor control
+ neuromuscular function
+ phosphocreatine storage

Question 10

what is periodisation?

Answer 10

“Programme variation in the training stimuli with
the use of planned rest periods to augment
recovery and restoration of an athlete’s potential.”

“Long-term cyclic structuring of training and
practice to maximize performance to coincide with important competitions.”

Question 11

Periodisation-central concepts:

Answer 11

• Volume (i.e. time)
• Intensity (i.e. kg, %1RM
speed etc.)
• Recovery periods
• Frequency
• Exercise selection

LOAD = Volume x Intensity

Question 12

some available calculations: squat snatch?

Answer 12

Sets: 3
Reps: 5
Load (kg): 90 
%RM: 67
total Reps: 15
equation 1: 1350
equation 2: 1005

Question 13

some available calculations: snatch pull (from floor)

Answer 13

Sets: 3
Reps: 5
Load (kg): 120
%RM: 60
total Reps: 15
equation 1: 1800
equation 2: 900

Question 14

some available calculations: snatch pull (from knee)

Answer 14

Sets: 3
Reps: 5
Load (kg): 120
%RM: 65
total Reps: 15
equation 1: 1950
equation 2: 975

Question 15

what are the 2 equations?

Answer 15

Equation 1 – VL (kg) = Number of Sets x Number of reps x Mass lifted (kg)

Equation 2 – VL (kg) = Number of Sets x Number of reps x % 1RM

Question 16

what is Session-RPE?

Answer 16

• Global RPE rating (0-10)
• 20-min post-session
• Multiply RPE by time
• Intensity x volume =
Load

Question 17

what are biomotor abilities?

Answer 17

• Terms used to describe individual fitness
components required by athletes e.g.:
• Strength
• Speed
• Power
• Endurance

Question 18

Periodization-Construct fundamentals: Multiplayer plan?

Answer 18

Duration: 2-4 years

Description: a 4-year training plan is termed a quadrennial plan

Question 19

Periodization-Construct fundamentals: Annual training plan?

Answer 19

Duration: 1 year

Description: single or multiple macrocycles, subdivided into various periods of training including preparatory, competitive and transition periods.

Question 20

Periodization-Construct fundamentals: Macrocycle?

Answer 20

Duration: Several months to a year

Description: an annual plan, its divided into preparatory, competitive and transition periods of training

Question 21

Periodization-Construct fundamentals: Mesocycle?

Answer 21

Duration: 2-6 weeks

Description: the most common is 4 weeks. consists of microcycles that are linked together, medium sized plan

Question 22

Periodization-Construct fundamentals: Microcycle?

Answer 22

Duration: several days-2 weeks

Description: most common duration is 1 week, composed of multiple workouts

Question 23

Periodization-Construct fundamentals: training day?

Answer 23

Duration: 1 day

Description: one day that include multiple training sessions is designed in the context of the particular microcycle

Question 24

Periodization-Construct fundamentals: training session?

Answer 24

Duration: several hours

Description: generally consists of several hours of training. if the workout includes >30 min of rest between bouts of training, it would comprise multiple sessions

Question 25

Block periodisation- three sequential mesocycles?

Answer 25

• Made for targeting less (1 or 2) components with
greater focus and more flexible for competition:

• Accumulation – volume of basic abilities, e.g., aerobic
endurance, muscle strength, and general coordination;

• Transmutation - sport-specific abilities, e.g., high intensity anaerobic workloads, strength endurance
• Realization - recovery and peaking towards competition

Question 26

Mesocycle structure?

Answer 26

• Mesocycle is made up of microcycles
• Weekly variations in loading allows coaches to plan periods of:
• High stress for stimulus
• Low stress for recovery and adaptation

• Weekly microcycles should be ordered to maximise the
adaptation process

Question 27

Microcycle structure?

Answer 27

• Microcycles are made up of training days
• Just like mesocycle design, variation is required at the microcycle level
• High, moderate and low days can determine weekly loading patterns