Periodisation of Training Flashcards
Training programme design
Training programmes are designed to meet the specific needs of the performer to sure that they peak in performance at the correct time. The basic building blocks to training programme are referred to as principles of training.
(6 parts, 1/5, 1, 2/4, 1/3, 3, 1)
Specificity
- Training should be relevant and specific to the:
- performer - sport - energy system - muscle fibre type - movement pattern.
Progression
- Demands on training should gradually increase over time to ensure that the performer adapts and improves.
Overload
- Should be above the performers comfort zone; in order to force adaptation.
- Four components can be manipulated to achieve overload:
- Frequency
- Intensity
- Time work-relief ratio
- Type
Variance
- Needs to include a range of methods (exercises and activities) to:
- prevent boredom - maintain motivation - limit overuse injuries eg. tennis elbow
Moderation
- Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle:
- If training is too intense and too frequent, quality of training will decrease and issues such as burnout and overuse injuries will occur
- If training does not overload the performer the may not be any adaptation or improvement
Reversibility
- Training must be maintained to prevent deterioration
When designing a programme you must also include the following: (3 things, 2,2,3 points)
Testing
- the intensity of training can only be set accurately if evaluation tests are performed.
- It is also useful to use to check progression during the training programme.
Warm up
- all training sessions should begin with this.
- should consist of pulse raising activities and mobility exercises.
- will prepare the body for the session ahead
- reduce the risk of injury
Cool down
- this is how you should end a session
- should consist of pulse-lowering exercises and stretching.
- will reduce the risk of delayed onset of muscle soreness (DOMS).
Periodisation (definition)
There are three aims to periodization:
The organised division of training into blocks, each with a goal and time frame
Aims:
- Performer reaches their physiological peak.
- Performer avoids injury and burn out
- Training is structured to give realistic and achievable goals
Example of Periodisation (3 parts)
For a county standard cross country runner, the programme should start with an evaluation test such as the multi stage fitness test. This will provide a baseline measure of aerobic capacity:
This will then provide the information needed to set the progressive overload: 3 sessions a week at 70% of HR max progressing to 4 sessions a week at 80% of HR max.
Each session should begin with a warm up and end with a cool down, with a variety of track. and road-based running exercises that will specifically work the aerobic system and use the slow oxidative muscle fibres.
Each year will have three cycles to make training plans specific and achievable:
- Macro-cycle
- long term training plan typically over a year
- It aims to achieve a long term goal
- It is broken down into several meso-cycles
- Meso-cycle
- This is a midterm plan over 4-16 weeks
- aims to achieve mid term goals such as maintaining fitness
- each meso-cycle is broken down into several micro-cycles
- Micro-cycle
- Short term training plan over 1-3 weeks
- Aims to achieve short term goal such as perfecting the start in swimming
- Each micro-cycle is split up into a number of sessions
Preparatory Phase
What is it also known as?
What is done mainly?
Phase 1 (2 things)
Phase 2 (2 things)
Also known as ‘off season and pre-season’ this is the time of year when general sports specific and skill based fitness is the focus
Preparatory phase 1:
- General conditioning undertaken to build a foundation for pre-season training.
- Consists of aerobic training, mobility training and strength and conditioning
Preparatory phase 2:
- During pre-season progressive overload becomes the focus, therefore intensity increases
- Sport specific training will be central and as competition nears training volume will reduce and competition specific training will take over
Competitive Phase
What is this also known as?
What is it for?
Phase 3 (3 things)
Phase 4 (2 things)
Also known as ‘competition season’ this is the time of year to maintain the fitness developed in the preparatory phase, avoid injury and focus on strategies and tactics
Competitive phase 3:
- Training load reduces, periods of lower intensity and adequate rest days to maintain fitness
- Strategies, tactics and game play will be the focus.
- Endurance performers will still need high intensity training
Competitive phase 4:
- For peak performance tapering may take place.
- Training intensity is maintained but volume is decreased
Transition phase
What is it also known as?
What is it used for?
What will be completed?
What happens as the new year commences?
Also known as ‘transition season’, this is the time of year for active rest and recuperation.
- Low intensity work, such as running and swimming will be completed.
- As the preparatory phase approached the training load will gradually increase again as the new year commences.
Tapering
Definition?
What is the primary objective?
What is believed?
What are the effects? (5)
Maintaining the intensity but decreasing the volume of training by one third to prepare for competition.
The primary objective of this is to:
- decrease the stress associated with training to allow the body to recover and reduce fatigue.
- It is believed that it enables a superior biological state resulting in a 2-4% improvement in performance and competition results.
Research has found several effects:
- Increased Hb, RBC concentration and buffering capacity
- Improved FOG muscle fibre recovery
- increasing strength, speed and power output
- Improved immune response (white blood cells) increasing the body’s ability to fight illness during the taper
- Improved sleep duration and perceived quality
