Periodization Flashcards
What is the definition of periodisation?
The logical and systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre determined points
What is periodised?
The annual plan
The bio motor abilities
What is the macrocycle?
Annual/seasonal
What are periods?
Prep/comp-ops
What are phases?
Pre ops/ops
What is the mesocycle?
Months
What is the microcycle
Weeks in the meso cycle
What are sessions?
The frequency per week
What are units?
Volume/% per session
What is SPP?
Specific preparation
What is GPP?
General preparation
What are the two types of planning?
Complex and traditional
Explain traditional/sequential planning?
The classic method
Trains one variable at a time
Method of fatigue management
Horizontal integration
Explain complex periodisation?
Training 2 or more motor abilities (power, strength, hypertrophy, endurance)
vertical integration
Name the acute training variables
Volume Intensity Rest/recovery Frequency Density Complexity Exercise order
What is linearity?
Progressing in a linear fashion in the mesocyclone.
Progressive overload
What is undulating?
Changing volume and or intensity to expose the body to different stresses
name some examples of loading methods?
Ascending
Descending
Steploading
Flatloading
What is the westside barbell method?
Lifting until failure
What is German Volume Training?
10 sets of 10 reps of the same exercise
How many reps for hypertrophy?
6-12
How many reps for max strength?
1-6
How many reps for power?
1-5
Which intensity for hypertrophy?
67-85%
What intensity for max strength?
85-100%
What intensity for power?
75-95%
How many sets for hypertrophy?
3-6
How many sets for max strength?
2-6
How many sets for power?
3-5
How much rest for hypertrophy?
30-90 seconds
How much rest for max strength?
2-5 mins
How much rest for power?
2-5 mins
