Preparation and Training Methods Flashcards
Periodisation definition?
The organised division of training into blocks, each with a goal and a time frame
What is periodisation?
> each training block has a designed ‘cycle’
each cycle has a specific goal and time frame
the aim of periodisation is to ensure:
1. performer reaches physiological peak at the correct time
2. avoid injury and burnout
3. training is structured to give realistic and achievable goals
What are cycles?
> most competitors occur a regular basis (World Cup, World Championships, Olympics and Premier League)
most athletes will plan training on a yearly basis
each year they will have three cycles to make training plans specific and achievable
there are 3 cycles;
1. macro
2. meso
3. micro
Definition of Macro-cycle?
A long term training plan, typically over one year, to achieve a long term plan
What is a macro cycle?
> long term plan
aim to achieve a long term goal
it typically consists of a single year block training (ensuring peak physical fitness for the comp season)
olympic athletes may have a macro cycle that last 4 years
it can then be broken into several meso-cyles
Definition of meso-cycle?
a mid term training plan, typically 6 weeks, to achieve a mid term goal
What is a meso-cycle?
> mid term plan aimed at achieving a mid term goal
e.g. maintaining general fitness over a transition phase
typically lasts 4-16 weeks
a macro cycle could consist of three meso cycles
Definition of a micro-cycle?
A short term training plan, typically one week to achieve a short term goal
What is a micro-cycle?
> short term training plan
lasts 1-3 weeks
these have short term goals
e.g. perfecting the sprint start technique
each micro cycle can be split into a number of sessions. Each having a different focus such as skill based, flexibility, strength, etc
What are phases?
> the design of each meso-cycle depends on the phase of training a performer is in
there are three main season within the periodised year:
1. preparatory phase - off season/pre season
2. competitive phase - during season
3. transition phase - post season
What is the preparatory phase 1?
> off season
general conditioning to develop a base
aerobic training
mobility training
strength and conditioning
What is the preparatory phase 2?
> pre season
progressive overload is focus
intensity increased
sport specific fitness
training load reduces as competition gets closer and competition specific training increases (i.e. practice games)
What is the competitive phase 3?
> training load reduces
Adequate rest days to maintain fitness/injury free
strategies tactics and game play will be the focus
endurance athletes will still need high intensity training to be comp ready
What is the competitive phase 4?
> tapering is used
training load reduced
relief increased
allows maximal fuel stores to recover
intensity is maintained
volume reduced by 1/3
What is the transition phase?
> active rest and recuperation
low intensity aerobic work (swimming, cycling)
treatment of injuries
training load will increase as new season approaches (preparatory phase)
