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
Give an example for when double periodisation may be used
Usain Bolt training for both the Olympics and the World champs - therefore peaking twice
