What it is The phases involved Planning a periodised programme Periodisation What it is The phases involved Planning a periodised programme

Periodisation Periodisation is… … the organisation of training into ‘blocks’ or ‘cycles’ which each have a particular focus / goal / purpose This enables athletes to peak at optimal times during the competition season. https://www.youtube.com/watch?v=TprUybXrysk

Periodisation The periodised training programme is based around 3 cycles: Macrocycle = Mesocycle = Microcycle = Each individual training session is referred to as the training unit. Draw a diagram to show the relationship between macro, meso and microcycles. Long term performance goal of a single year / between Olympics / world Championships etc Subdivisions of macrocycle lasting 2-8 weeks with a particular focus. E.g. focussing on endurance, skill etc Subdivisions of mesocycle – usually 1 wk long with specific detail of training intensity and volume

The Macrocycle As this is the whole training cycle, it is broken down into separate periods, which are further sub-divided into phases: Preparatory Period (phases 1 and 2) Competitive Period (phases 3 – 5) Transition Period (phase 6)

The Preparatory Period Phase 1: General conditioning training High volume of low intensity work Builds up a good endurance base Should develop aerobic and muscular endurance, strength and mobility Will reduce injury during the season as body is well prepared. Phase 2: Competition specific training Increased intensity of training from phase 1 Strength and speed work / resistance training Technique and tactics developed in preparation for the first day of the competitive season.

The Competition Period Aiming to develop optimal competition performance. Fitness and conditioning must be maintained alongside the development of competition-specific aspects of training. The volume of training decreases but intensity increases. During a long season or when an athlete may have to peak more than once, the competition may be subdivided into the following phases: Use the textbook page 61-2 to summarise the 3 phases occurring in the competition period.

The Competition Period Phase 3 (6-8 weeks): Typical competition period Reduced training volume but increased intensity Trials and qualifiers should occur in this phase Phase 4 (4-6 weeks): Break in competition (during long season) Similar to mini transition period to allow recovery and avoid burn out / injury / tedium Phase 5 (3-4 weeks): Peak of training year – major events (finals) in this period Competition specific training is maintained Tapering for peak performance takes place

Tapering Designed to ensure the athlete reaches peak performance during major competitions. Training volume is dropped by about 30% whilst intensity is maintained at high / competition level. A typical taper will last between 10 and 21 days. For an endurance athlete, what else might be combined with tapering? What are the two key ingredients for a successful taper? Complete task 3.04 on page 63

The Transition Period (phase 6) Final stage of periodised year, and crucial to get right. It helps the athlete recover from the previous competition season and prepare for the next. It involves 3-6 weeks active recovery. Why don’t the athletes get to rest completely? What sorts of activities should the transition period involve, and why?

Mesocycles Within each period / phase training is broken down into 2-8 week mesocycles with a specific focus. These are usually very specific to the performance goals of the performer and have a particular component of fitness as the focus: E.g. Aerobic endurance strength Power Agility In a team sport they would include particular aspects of teamwork or tactical play.

Microcycles Each mesocycle is broken down into a weekly microcycle These are planned around the objectives of the mesocycle but contain more FITT detail. They should consider the SPORT principles of training. The ratio of training to recovery should be considered here: A 3:1 ratio is recommended – 3 high intensity sessions to 1 low intensity session; 3 high intensity microcycles to 1 low intensity microcycle.

The Training Unit These are the individual training sessions. Each unit should have an objective that fits into the micro and mesocycles. Again, the coach should consider the FITT and SPORT principles, and use the 3:1 training ratio.

Planning Periodisation Use the worksheet to plan a year long periodised programme for an elite athlete competing in a sport of your choice. You need to divide/identify the periods into phases 1 – 6. Ext- turn over and compare this with a double periodised training year – what would your programme look like then?

Exam Qu (d) Elite performers will use periodisation to organise their training programmes so that they are at their peak performance for a competition. What do you understand by the term periodisation? (3 marks) 1. Dividing training into periods/sections for specific purpose; 2. (Macrocycle) – long term plan/goal for single year/Olympics/World Championships; 3. (Mesocycle) – monthly/weeks/period of training on particular aspect; 4. (Microcycle) – weekly/days/individual training sessions to improve specific area; 5. If named all three cycles without explanation; 6. Training year divided into competitive phase /peaking /tapering /playing season; 7. Involving preparation phase – pre-season training; 8. Transition phase – active rest/out of season recovery. 3 marks