TRAINING PROGRAMS - 1

Question 1

What is Periodisation

Answer 1

The planning, well in advance, of training variables to achieve optimal performance at the most crucial times OR the design of a training program that involves specific training phases based upon increasing and decreasing (varying) volume or frequency or intensity

Question 2

If Periodisation is done well what happens list at least 4 advantages

Answer 2

-Help to avoid staleness, overtraining and burnout
-Promote higher levels of enthusiasm in the player group.
-Ensures proper application of the principle of progressive overload in the players’ physical conditioning.
-Minimises likelihood of injuries
-Improves the psychological, physiological, technical and tactical levels of the players.
-Plans for the athlete to ‘peak’ at the right time
-Plans for rest/recovery periods

Question 3

The purpose of a training plan/annual plan is to ensure optimal performance occurs at the right time how does this occur

Answer 3

-Applying training principles over the year
-Applying a taper prior to competition
-Monitoring of fatigue and recovery to prevent overtraining

Question 3

The training and annual plan is how long

Answer 3

• Across the whole year

Question 4

Name all the 3 annual training programme

Answer 4

• Macrocycle
• Mesocycle
• Microcycle

Question 5

A Macrocycle represents how long

Answer 5

• A whole year

Question 6

A Mesocycle is what

Answer 6

• several mesocycles make a macrocycle

Question 7

A Microcycle is what

Answer 7

• Several microcycle make up an mesocycle

Question 8

How long is a Macrocycles

Answer 8

Typically 3 months
or like a whole season or competition length

Question 9

How long is a Mesocycle

Answer 9

• Between 4-12 weeks

Question 10

How long is a Microcycle

Answer 10

• Between 3-10 days

Question 11

in terms of Preparation phase
(pre-season) it is divided into what subsets

Answer 11

Divided into
1.General preparation
2. Specific preparation

Question 12

What is the objective of the General preparation phase

Answer 12

Training is designed to build a suitable aerobic base and skill level leading into the competition.

Question 13

What type of training and what type of intensity should be used in general preparation phase

Answer 13

-Continuous, interval & fartlek training
-Flexibility training
-Basic skill work

Question 14

What is the objective of the Specific preparation phase

Answer 14

Develop game-specific fitness, skills and strategies
Training may need to be personalised depending on players / positional needs

Question 15

In Specific preparation phase
there must be a what type of training intensity and volume

Answer 15

• Reduced training volume and increased intensity occurs during macrocycle

Question 16

What type of training should occur in Specific preparation phase

Answer 16

-High-intensity interval training
-Weight training
-Plyometrics training (up to 2 x per week)
-Flexibility/agility training.

Question 17

List the 2 phases of Competition phase (in-season)

Answer 17

1. Pre-Comp
2. Comp phase

Question 18

What is the objective for Pre competition phase

Answer 18

• To reach peak match preparation and condition

Question 19

List at least 4 ways pre comp works

Answer 19

-Focus on training moves to match specific intensities, durations & tactics.
-Application of the principle of specificity is crucial
-Continue to develop appropriate mental skills
-Intensity of training increases
-The volume of training decreases
-Recovery between sessions is essential
Play trial games

Question 20

What is the Competition phase objective

Answer 20

Fitness is maintained - dependent on individual situations (injury and illness, position, number of games played, game time played).

Question 21

In the transition phase (off-season) list at least 4 Training principles & methods

Answer 21

-Monitor nutrition to ensure a return to active participation close to playing weight
-Opportunity for corrective surgery and rehabilitation
-Specialised programs to correct structural or skill deficiencies

Aerobic fitness should be maintained to avoid detraining through involvement in enjoyable activities
-Surfing
-Different sports

Training volume and intensity are significantly reduced to allow for full physical and psychological recovery.
- Older players find this time crucial in allowing the body to recover