Training program phases Flashcards
What is Periodisation?
Periodisation involves the division of training program into manageable cycles or phases so that the desired goals can be reached.
What is Peaking?
Reaching optimal performance at the right time. peaking involves the monitoring of conditioning, psychological technical and tactical facets of the annual plan.
What is Taper?
taper occurs in weeks and days prior to competition. it involves adjusting the workload to ensure physical and mental recovery in preparation for optimal performance. The aim is to reduce fatigue while increasing sharpness.
How is tapering achieved?
- decreasing volume - Increasing or maintain intensity - increase recovery
what is The annual plan?
Outlines the year in its entirety the ultimate gaol for the competitive year is the main focus sets foundation for the following building blocks.
List the 5 training phases in order
- general preparatory phase
- specific preparatory phase
- pre competition phase
- competition phase
- transition phase
What happends in the General preparatory phase?
- Emphasis on training VOLUME
- Low -medium intensity
- increase foundation
- no competitions
- skill establishment / development
- establishing training habit and commitment.
What happends in the Specific preparatory phase?
What happends in the pre comeptition phase?
- Objectib=ve is to approach competion form
- training intensity ↑ and volume ↓
- training is demanding and specific
- quality of quantity: ensure adequate recovery
- tactical developement and skill mastery
- gain minor competition experience
What happends in the Competion phase?
- racing or match paly
- athletes aim to PEAK during this period
- training is maintenance based (↓ volume; intensity maintained)
- focussed on recovery
- tactical and psychological development rather than firness gains.
What happends in the Transition phase?
- occurs between competitive season
- opportunity for body rejuvenation or surgeries
- activites should be far removed from sport
- objective; maintain some form of physical fitness
- goal; avoid complete de training
What is a Macrocycle?
- macrocycles are 1 -3 month time period
- planned to achieve a specific objective
- may be of differing lengths
- made up og number of microcycles
What is a Microcycles?
