Periodisation of training

Question 1

Define periodisation

Answer 1

• Periodisation is used to divide an athletes training up in order to help them reach their peak just prior to competition.

e.g. ‘preparing an athlete for the start line’.

Question 2

5 examples of sports with clear peaks

Answer 2

ATHLETICS- Olympics (every 4 years), World Champs (every 2 years).
GOLF- 4 majors (US open, The open, The masters etc.).
SWIMMING- Olympics
CYCLING- Tour de France (every year).
TENNIS- 4 grand slams (Wimbledon, French open, US open).

Question 3

What does an athlete need to do in order to peak?

Answer 3

• When you know what or when you want to peak you can start to develop a training programme.
• Nicola Adams (Boxing), Caterina Johnson- Thompson (heptathlon) and Adam Peaty (Swimmer), have all been thinking about the Tokyo 2020 Olympics since Rio 2016.

Question 4

Training programme (3 parts)

Answer 4

1. The preparation period
   
   • General conditioning
   • Competition specific training.
2. The competition period
   
   • Pre-competition
   • Competition
   • Peak/ Tapering
3. The transition period
   
   • Recovery or Transition phase.

Question 5

1. Preparation (General conditioning)

Answer 5

General conditioning
- General fitness work (improving VO2 max and muscular strength/ endurance).
- This phase is usually known as “training to train”.

Question 6

1. Preparation (Competition specific training)

Answer 6

Competition specific training
- Specific fitness= speed, strength, skills and techniques (SPORR).
- Intensity of training increases significantly.
- “Training to compete”.

Question 7

2. Competition (Pre-competition)

Answer 7

Pre-competition
- Beginning of the competition season.
- Low level competitions/ friendlies.
- Competition specific training.
- Strategies + tactics implemented (short corners, formations, set plays etc.).

Question 8

2. Competition (Competition)

Answer 8

Competition
- Competitions will occur every week.
- Leagues are in full flow, races, galas etc.

Question 9

2. Competition (Peak/ tapering)

Answer 9

Peak/ tapering
- The championship final (nationals, Olympics etc.)
- Used to prevent injury.

Question 10

Define tapering

Answer 10

• Reducing the volume and/or intensity of training prior to competition.

Question 11

Define peaking

Answer 11

• Planning and organising training so that a performer is at their peak (physically + mentally) for a major competition.

Question 12

3. Transition

Answer 12

• Recovery phase during which the body can recover from the rigour of training and competition- ‘down time’.
• Fun and relaxed.
• Time to motivate.
• Set goals.
• Reflection + analysis of last year/ comp phase.

Question 13

What are Macro, Meso and Micro cycles used for?

Answer 13

• Used to break up preparation period, competition period, and the transition period further.

Question 14

What is a macrocycle?

Answer 14

• Long term performance goal.
• 1-4 years.
• Olympic games, Masters, Wimbledon, Tour de France.

A02 example:
Usain Bolt setting his goal to win the gold medal at the next Olympics.

Question 15

What is a mesocycle?

Answer 15

• Short term goals within the macrocycle.
• 2- 8 weeks.
• Focusing on strength power, speed, VO2 max, technique etc.
• A mesocycle is subject to change.

Question 16

Examples of mesocycles (Preparation, Competition, Transition)

Answer 16

Preparation period:
- Improve VO2 max (over 8 weeks).
- Improve start time/ coming out of the blocks (2 weeks).

Competition period:
- Spend 2 weeks learning strategies and tactics.
- Fine tune running technique (2 weeks)

Transition period:
- Set goals for future (2 weeks).
- Recover body fully from rigorous training and competitions (4 weeks).

Question 17

What is a micro cycle?

Answer 17

• Division of a mesocycle into weeks.
• Each micro cycle usually represents 1 weeks of training.
• What the performer does from Monday to Sunday including rest days.

Question 18

What is an individual training session called?

Answer 18

• A training unit
• Recovery days= 3:1 (work on stretching, PNF, diet, tactics etc.)

Question 19

What is double periodisation?

Answer 19

• Preparing athletes to peak on more than one occasion.
• Some athletes may need to peak more than once, think of a grand slam in tennis, or the 4 majors in golf.

A02= example
- Athletics= athletes peak at the Olympics and the World Champs.