Week 2 - Planning of Training & Periodisation Flashcards
What is the aim of a training programme?
Induce physiological adapt.
Maximise perf. at specific time points.
How must a training programme be designed?
In a way that:
Stimulates adapt.
Improves important fitness components
Manages fatigue
Prevents overtraining
Develops req. skills
Define periodisation
Method by which training is divided into smaller, easy-to-manage segments, making it easier to plan + manage the training programme + ensure that peak performance occurs at the main competition.
What did Russian Sport Scientist Leo Matveyey do?
1960s
Published a model of periodisation
Analysed results of Soviet Athletes in 1952 + 1956 Olympics + compared training programmes of successful + unsuccessful athletes.
He then designed a periodisation training model that divided into shorter periods + cycles.
He followed the works of Hans Selye + used the GAS theory to underpin the models attempt to control fatigue.
== CLASSICAL/TRADITIONAL MODEL OF PERIODISATION.
What did Romanian scientist Tudor Bompa do?
Expanded + further developed the periodisation approach.
How long does a microcycle last?
4-10 days
How long does a mesocycle last?
2-6 weeks
How long does a macrocycle last?
Several months to a year
What is the configuration of loading in a microcycle?
Low-load (1 max training units)
Med-load (2 max training units)
High-load (2 max training units + demanding exercise training between the max sessions)
List the models of periodisation
Traditional model
Block periodisation
Explain Leo Matveyey’s Traditional Model
Structured model around 1 yr of training.
1 primary comp. towards end of that cycle.
Macrocycle split into 3 phases (prep, comp + transition phase).
Model was modified in mid 1980s to include 1st transition phase between prep + comp phase.
Leo Matveyey’s Traditional Model
What is the aim for the preparation phase
Base level of conditioning
– to ⬆️ ind. ability to tolerate more intense training in the subsequent meso cycles.
Leo Matveyey’s Traditional Model
How is base fitness achieved in the preparation phase?
Low intensity
High vol. training.
i.e for an endurance runner, long but slow, low to moderate intensity runs.
Leo Matveyey’s Traditional Model
Describe the 1st transition mesocycle
Quite short
Involves a large ⬆️ in intensity + ⬇️. In training vol.
= Inverse rel. == Used to prevent too much fatigue - esp. novice or amateur athletes.
Leo Matveyey’s Traditional Model
What is the aim of the competition phase?
Further Max. adapt. + perf.
Leo Matveyey’s Traditional Model
Describe the competition phase
Intensity ⬆️ + training vol. ⬇️.
In order for athlete to arrive at comp in optimal cond. its essential that training load is ⬇️ 1-2 weeks b4 event to avoid competing in a fatigued state + so they can achieve full adapt. from previous training load.
Split in 2 sub-phases.
Leo Matveyey’s Traditional Model
What are the 2 sub-phases of the competition phase?
Subphase 1 - Pre-comp phase
Subphase 2 - Main-comp phase
Leo Matveyey’s Traditional Model
Describe the Subphase 1 - Pre-comp phase
Contains all exhibition contests i.e pre-season games in soccer.
Further ⬆️ intensity + ⬇️ vol.
Prog. ⬆️ skill, tech. + tactical training.
Leo Matveyey’s Traditional Model
Describe the Subphase 2 - Main-comp phase
Contains all primary or most important events + split into 3 sections:
- unloading phase - regeneration
- Special preparation phase - final + tactical changes + psychological prep.
- Comp.
Leo Matveyey’s Traditional Model
Describe 2nd transition mesocycle
Recovery
⬇️ vol + intensity
Avoid overtraining
Maintenance
1-4 weeks
Longer the phase = more fitness lost = longer the prep. phase will need to be in the next macro cycle.
What is the central concept of periodisation?
Removal of linearity of training.
LIMITATIONS of the Traditional model
Not ideal for athletes with more than 1 event per year.
Tries to develop many targeted abilities simultaneously. i.e strength, power, speed… - Issue w/ this is that is not always easy to apply a sufficient training stimulus or fitness components at the same time.
BLOCK PERIODISATION
What 3 blocks combined to form a stage?
Accumulation
Transformation
Realisation
BLOCK PERIODISATION
Describe Accumulation block
Develop:
- key basic ability (endurance, strength)
- general motor techniques (i.e paddling)
BLOCK PERIODISATION
Describe transformation
Sport specific abilities (i.e speed endurance)
+
Event specific techniques
BLOCK PERIODISATION
Describe realisation
Restore + repair due to drop in training load
BLOCK PERIODISATION
3 blocks form a stage, how long does the stage last?
6-10 weeks
2 adv. to block periodisation
No conflicting training types in each stage
Each block + stage is short enough to limit chance of overtraining despite an extremely high training load.
Define detraining
Conditioning of a specific fitness component declines due to insufficient or removed training stimulus.
Define residual training effects
How long +ive adapt. remain after training stimulus has been removed:
- Short residual i.e speed
- Long residual i.e aerobic fitness
Speed at which the adapt is lost can depend on component being trained.
When should the next training session take place?
At the peak of the supercompensation phase
During a tapering period, training volume should be reduced by:
41-60%
According to Bosquet et al., (2007), a successful taper should:
Reduce training volume ONLY
There are various different tapering methods. Which of them is considered the least beneficial?
Step
What does block periodisation allow?
A no. of sporting targets to be developed consecutively but not concurrently
