Training Variations Sports med 2

Periodization Cycles  Macrocycle  Entire training year  Mesocycle  Several weeks to several months  Depends on the goal of the athlete  Microcycle  1 week long  could last longer

Periodization Periods  Variation in a macrocycle is imparative  The variation usually shows most in the intensity and volume  Periodization involves  Shifting training priorities from non sport specific activities of high volume and low intensity  To: Sport specific low volume & high intensity  This must take place over a period of time to prevent over training and optimize peak performance

Periodization Periods  Therefore:  High Volume & Low Intensity to Low Volume & High Intensity  Equals no overtraining but optimal performance  Model shows increase V, decrease I. Notice that they increase gradually and over a period of time.

Sports Seasons  Periodization involves manipulating training I and V according to the different seasons  These variations are important so their isn’t any staleness or monotony  The annual schedule usually consists of these mesocycles;  Offseason  Pre-season  In-season  Post-season

Sports seasons  Off Season  Period between the last contest and 6 weeks prior to the first contest of the next year  Includes most of the prepatory period  Develop base of cardio fitness by long duration, low intensity  Pre-Season  Should focus on increase Intensity  Incorporate all types of training  Frequency of training should be determined by the strengths and weaknesses of the individual athlete  Leads up to first contest

Sports Seasons  In-Season (competition)  high intensity and short duration  Goal- improving weakness and maintaining strengths of athlete  Usually multiple microcylces because sport seasons last weeks  Divide competitive period into multiple 3-4 weeks microcycles  Post-Season (active rest)  Recovery from sport  Low intensity maintain sufficient level of cardio fitness and muscular strength

Division of Training  Prepatory  Longest, no competitions, limited practices & games  Establishing a base level of conditioning  Allows the athlete to increase the intensity  Ex: long distance running at slow pace  Decrease I increase V, not much technique training  Phase comes to an end microcycles are introduced to gradually increase resistance training, & sport technique training  1 st Transition  A break to switch from high V and high I

Division of Training  Competition  Goal- peak at strength & power by increasing I and decreasing training V  Practice & skill training increases  Lasts about 1-3 weeks or many months = many microcycles  2 nd Transition (active rest)  Lasts 1-4 weeks  Usually unstructured, non sport specific, recreational activities  Important to allow time for recovery and rehab, rest physically and mentally