Periodization Training

Long Term Training Periodization of training Generalized 6–14 yrs Specialized 15 yrs + Initiation 6–10 yrs Athletic formation 11–14 yrs Specialization 15-18 yrs High performance 19 yrs Prepuberty Puberty Postpuberty and Adolescence Maturity

Workout Planning Plan is methodical and scientific procedure Plan is Coach’s tool Planning eliminates the random as well as aimless approach used in training Planning must consider - an athlete’s potential - rate of development - the facilities - equipment Planning must be based on - the athlete’s performance (in tests or competition) - progress in training factors - competition schedule

Types of Training Plans Training lesson plan (training unit/lesson) Microcycle (1 week) Macrocycle (2 – 6 weeks) Annual plan (Monocycle)

Annual Plan AP guides athletic training over a year An athlete must train continually for 11 months, then reduce the amount of work during the last month (physiological, psychological, and CNS rest and regeneration) AP heads to the main competition of the year – a peak In a good AP the development of skills, biomotor abilities, and psychological traits follow logically and sequentially The coach must do the planning, especially for inexperienced athletes.

Annual Plan PREPARATORY COMPETITIVE Transition The Annual Plan General preparation Specific Preparation Pre-competitive Main competition Phases of training Sub-phases

Annual Plan The annual plan (Matveyev 1965)

Annual Plan The annual plan (Ozolin, Bompa)

Annual Plan – Periodization of Biomotor Abilities The Annual Plan PREPARATION COMPETITIVE Transition General preparation Specific Preparation Pre-competitive Main competition Anatomical adaptation Maximum strength Conversion - Power - Muscular endurance - Both Maintenance C Compensation Aerobic -Specific and anaerobic endurance -Alactic speed -Anaerobic Specific speed -Alactic -Lactic -Speed - Specific speed - Agility - Reaction time - Speed endurance Phases Sub-phases Strength Endurance Speed

Macrocycle Duration from 2 to 6 weeks (microcycles) Duration depends on phases of the annual plan - macrocycle for the preparatory phase (developmental m., shock m.) - ratio of “load : rest” can be 4 : 1 or 3 : 1 - macrocycle for competitive phase - ratio can vary from 4:1, 3:1, 2:1, 1:1, 2:2 - vary from one-peak ma. to two-peak ma.

Annual Plan – Macrocycles The Annual Plan PREPARATORY COMPETITIVE Transition General preparation Specific Preparation Pre-competitive Main competition Phases of training Sub-phases Macrocycle

Macrocycle Examples of the developmental macrocycles (a) 4 : 1 (b) 3 : 1

Macrocycle Variations of the shock macrocycle (to break the athlete’s ceiling of adaptation), in which (b) is of much higher demand (a) (b)

Microcycle Mostly corresponds with a length of one week The microcycle is the most important, functional tool of planning inexperienced and undereducated coaches are mostly unable to plan beyond the microcycle scope

Annual Plan - Microcycle The Annual Plan PREPARATORY COMPETITIVE Transition General preparation Specific Preparation Pre-competitive Main competition Phases of training Sub-phases Macrocycle Microcycle

Construction of Microcycle Key factors of the construction Repetition - general endurance, flexibility, or strength development = every 2nd day - specific endurance = 3x /week - maintaining strength = 2x /week - max intensity = max 2x /week - active rest = min 1x /week Set objectives (dominant training factors) Set the training demand (number of lessons, volume, intensity, and complexity) Set level of microcycle’s intensity (number of peaks and less intensive lessons Set training or competition days Start a microcycle w/ low- or medium-intensity lessons and progress Before an important competition use only one-peak microcycle (3-5 days before the competition)

Samples of the Microcycle One-peak Microcycle

Samples of the Microcycle (a) Two-peaks microcycle (b) Two-peaks microcycle

Samples of the Microcycle (c) Two-peaks microcycle with higher demand (d) Two-peaks competition microcycle

Samples of the Microcycle (e) Two-peaks model training microcycle (f) Three-peaks microcycle

Training Lesson Plan The training lesson is the main organizing tool used Type of Lessons 1. Learning lesson 2. Repetition lesson 3. Skill perfecting lesson 4. Assessment lesson Forms of Lessons 1. Group lessons (both individual and team sports) 2. Individual lessons 3. Mixed lessons (concludes partly from group and individual lessons) 4. Free Training lesson (advanced athletes)

Training Lesson Plan Structure of the Lesson 1. Introduction (group meeting, objective setting, 3 – 5 min, may be skipped in individual sports) 2. Preparation – Warm-up (20 – 30 min) - raises body temperature - stimulates CNS - reduces the time of motor reaction, and improves motor performance - improves coordination - helps prevent injury

Training Lesson Plan 3. Main Body of the Lesson (meet objectives of the training, 75 min) Structure of the main body: 1. Learning, perfecting technical or tactical elements (nerve cell is rested) 2. Speed and coordination development (low fatigue yet) 3. Strength development 4. Endurance development 4. Conclusion (Cool-down, 10 min) - Cool-down enhances recovery rate and decreases LA level - Reduces potential negative physiological and psychological effects of the lesson (dissatisfaction)

Training Lesson Plan Dynamics of the physiological curve of the training lesson