Periodisation of Training Flashcards
What is the aim of periodisation of training?
- Performer reaches physiological peak at correct time
- To avoid injury and burnout
What are the three types of cycle?
Macro-cycle
Meso-cycle
Micro-cycle
What is a macro-cycle?
A annual plan for a long-term goal
What is a meso-cycle?
A mid-term training programme over 4-16 weeks for a mid-term goal
What is a micro-cycle?
A short-term training programme over 1-3 weeks (a month) for a short-term goal
What is a micro-cycle split into?
Sessions
What does the design of each mesh-cycle depend on?
The phase of training
What are the 3 phases of training?
- Preparatory
- Competitive
- Transitional
What is the preparatory phase?
‘pre-season’ and ‘off-season’
What is phase 1?
Generic conditioning happens in the off-season to provide a basis to build on in pre-season
What is phase 2?
Progressive overload is the focus and the intensity of training is increased
What happens as competitive season starts?
Training volume reduces and competition specific training starts
What is the competitive phase?
The competitive season, to avoid injuries and focus on strategies and tactics
What is phase 3?
Training load decreases with periods of lower intensity and adequate rest days. Strategies and tactics are the focus
What is phase 4?
- Tapering
- 2-3 weeks before performance, training load is decreased
- intensity is maintained but the volume is lowered
