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WRT > Periodization > Flashcards

Periodization Flashcards

1
Q

What is the definition of periodisation?

A

The logical and systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre determined points

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2
Q

What is periodised?

A

The annual plan

The bio motor abilities

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3
Q

What is the macrocycle?

A

Annual/seasonal

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4
Q

What are periods?

A

Prep/comp-ops

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5
Q

What are phases?

A

Pre ops/ops

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6
Q

What is the mesocycle?

A

Months

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7
Q

What is the microcycle

A

Weeks in the meso cycle

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8
Q

What are sessions?

A

The frequency per week

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9
Q

What are units?

A

Volume/% per session

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10
Q

What is SPP?

A

Specific preparation

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11
Q

What is GPP?

A

General preparation

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12
Q

What are the two types of planning?

A

Complex and traditional

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13
Q

Explain traditional/sequential planning?

A

The classic method
Trains one variable at a time
Method of fatigue management
Horizontal integration

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14
Q

Explain complex periodisation?

A

Training 2 or more motor abilities (power, strength, hypertrophy, endurance)
vertical integration

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15
Q

Name the acute training variables

A 
Volume
Intensity
Rest/recovery
Frequency
Density
Complexity
Exercise order
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16
Q

What is linearity?

A

Progressing in a linear fashion in the mesocyclone.

Progressive overload

17
Q

What is undulating?

A

Changing volume and or intensity to expose the body to different stresses

18
Q

name some examples of loading methods?

A

Ascending
Descending
Steploading
Flatloading

19
Q

What is the westside barbell method?

A

Lifting until failure

20
Q

What is German Volume Training?

A

10 sets of 10 reps of the same exercise

21
Q

How many reps for hypertrophy?

A

6-12

22
Q

How many reps for max strength?

A

1-6

23
Q

How many reps for power?

A

1-5

24
Q

Which intensity for hypertrophy?

A

67-85%

25
Q

What intensity for max strength?

A

85-100%

26
Q

What intensity for power?

A

75-95%

27
Q

How many sets for hypertrophy?

A

3-6

28
Q

How many sets for max strength?

A

2-6

29
Q

How many sets for power?

A

3-5

30
Q

How much rest for hypertrophy?

A

30-90 seconds

31
Q

How much rest for max strength?

A

2-5 mins

32
Q

How much rest for power?

A

2-5 mins

WRT (3 decks)

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