Periodisation of training Flashcards
Define periodisation
It is used to divide an athletes training up in order to allow them to reach their peak prior to an event.
Name 3 sports with clear peaks
- Athletics = every 4 years
- Cycling = Tour de France every year
- Golf = 4 majors
What are the three periods of a training program?
- Preparation
- Competition
- Transition
What 2 things occur in the preparation phase?
- General conditioning
- Competition specific training
What is general conditioning
General fitness work, e.g. muscular endurance and VO2 max
What is competition specific training
Specific components of fitness to the sport.
- Speed, strength, techniques
- Intensity of training increases significantly
What are the 3 components of the competition period
- Pre competition
- Competition
- Peak/tapering
What is the pre competition phase?
- Low competition friendlies
- Strategic
- Intensity of training is reduced to prevent injury
What is the competition phase?
Competitions will occur every week - leagues in full flow, e.g. Olympic races
What is peak/tapering used to reach?
The championship final - e.g. Olympics
Define tapering
Reducing the volume and/or intensity of training prior to competition
Define peaking
Planning and organising training so that a performer is at their peak (physically and mentally) for a competition
What is the transition period?
Recovery phase during which the body can recover (EPOC etc)
- Can set goals/plan for future
- Reflect and analyse the previous peak
What do meso and micro cycles do?
They break the preparation, competition, and transition periods up further.
What is a macrocycle?
A long term performance goal - e.g. the Tour de France every year
What is the timeframe of a macrocycle?
1- 4 years
What is a mesocycle?
Short term goals within the macrocycle
What is the timeframe of a mesocycle?
2-8 weeks
What occurs in the mesocycle?
The focus on specific techniques
Give an example of a mesocycle
Usain Bolt will use mesocycles in the preparation phase to improve coming out of the blocks - may use plyometrics.
What is a microcycle?
The division of a mesocycle into weeks - which are subject to change
What is the timeframe of a microcycle?
Represents 1 week of training - what the performer does Monday to Sunday including rest days
What is an individual training session called?
A training unit
What is double periodisation?
Preparing an athlete to peak on more than one occasion
