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

2. 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.

3. 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

4. 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)

5. 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.

6. 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.

7. 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

8. 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

9. 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?

10. 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.

11. 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.

12. 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.

13. 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?

14. 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