practical periodization

Question 1

components of a periodization schedule

Answer 1

• macrocycles
• mesocycles
• microcycles

Question 2

models of periodization

Answer 2

• traditional (linear)
• summated microcycle (block)
• conjugated sequencing
• need to work for the person in front of you

Question 3

load-recovery interaction

Answer 3

1. fatigue-acute decreases capability
2. recovery
3. supercompensation
4. decrease to pre-load levels

Question 4

annual planning

Answer 4

• important to be organized
• plan around important dates
• identify specific performance correlates
• specific to general
• prioritize, organize, arrange qualities

Question 5

what to consider when annual planning

Answer 5

• consider physiological timelines of adaptations for each quality
• what qualities are general, what are specific, which is the most specific
• can they train during the comp phase or should it be reversed for maintenance
• does the schedule allow for the appropriate response to stress, fatigue, adaptation?

Question 6

how to adjust a mesocycle

Answer 6

• want to be able to implement and adjust
• can see what you need to specifically do for the athlete Infront of you or team

Question 7

microcycle organization

Answer 7

• positive interaction between training sessions
• fitness-fatigue management
• be aware of other influences that affect training like variations of physical stress, working around life stress
• having a positive interaction with training = positive adaptations
• tangible = higher training load –> higher intensity/volume = higher fatigue
• intangible = skill based or minimal dose = lower fatigue

Question 8

residual training effect

Answer 8

• microcycle work when you know you are in a high stress part of the season
• want to maintain training without overdoing it (plateau)
• “micro dosing”
• useful when an athlete has a negative interaction with their sport

Question 9

periodization planning

Answer 9

• prep vs. comp. vs. transition
• comp
• transistion

Question 10

prep vs. comp vs. transition

Answer 10

• prep moves from general to specific
• GPP = base of support > fitness
• SPP = directly related to our influential on performance
• KPI and needs analysis > “reverse engineering”

Question 11

KPI

Answer 11

• key performance indicators
• measure the skill they are doing
• harder for team sports
• measure performance

Question 12

competition phase

Answer 12

• accounts for sport specific work load
• rely on KPI again > direct correlates to performance
• what stimulus are they missing out on
• residual training effect

Question 13

transition phase

Answer 13

• recovery/regeneration
• demands of the environment should dictate

Question 14

cardinal rule of training

Answer 14

• above all else be consistent
• do not do things that might negatively affect your consistency
• don’t train too much or too hard, leads to reduction or cessation of training , increased residual fatigue, decreased in training quality , and increased of overtraining injury
• do not change goals or programs frequently = lack of consistency and limited realization of physiological adaptation