Periodisation For Success

Question 1

Define periodisation

Answer 1

Periodisation: - dividing the training year into specific sections for a specific purpose.

Question 2

What does periodisation include

Answer 2

• elite performers need to programme their training year very carefully so they can improve performance but also reduce the risk of injury.
• Periodisation is a key word when planning a training programme. It involves dividing the year into blocks or sections where specific training occurs. Periodisation comprises three cycles: macrocycle, mesocycle and microcycle.

Question 3

Macrocycle: - long-term planning phase

Answer 3

A macrocycle is the ‘big’ period, which involves long-term planning. In rugby, it may be the length of the season, while for an athlete it could be four years as they build up to the Olympics. A macrocycle is made up of three distinct periods:

1) The preparation period involves general conditioning and the development of fitness levels.
2) The competition period is where the performer refines skills and techniques, as well as maintaining fitness levels.
3) The transition period is the rest and recovery stage. This phase allows the athlete to recharge physically and mentally and ensures an injury-free start to the forthcoming season.

Question 4

Mesocycle: usually a 4-12 week period of training with a particular focus such as developing a component of fitness for example Muscular Strength

Answer 4

• A mesocycle is usually a 4-12 week period of training with a particular focus.
• A sprinter, for example, will focus on power, reaction time and speed, whereas an endurance performer will focus more on strength endurance and cardio-respiratory endurance.

Question 5

Microcycle: planning for a week, a few days or an individual training session

Answer 5

A microcycle is a description of one week or a few days of training that is repeated throughout the length of the mesocycle. Yeah

Question 6

Tapering and peaking

Answer 6

Tapering-

• reducing the volume and/or intensity of training prior to competition
• Tapering is where there is a reduction in the volume and/or intensity of training prior to a major competition. This usually occurs a few days beforehand but can depend on the event or type of competition.

Question 7

Peaking

Answer 7

Peaking: - planning and organising training so a performer is at their peak both physically and mentally for a major competition
-Planning and organising training in this way prepares the athlete both physically and mentally for the big event and allows peaking to occur.