1. Principles of Fitness Training
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2. Periodisation of training for Gaelic Games

3. What is Periodisation?
Periodisation is planned long- term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.
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4. Group Task What are the problems with Periodisation of training in Gaelic games?

5. Defining Volume and Intensity
Volume- amount of work performed per exercise, per day, per month (sets x reps)
Intensity- the power output of the exercise (power = work/time)
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6. Estimating Volume and Intensity
Training intensity- Average level of exercise intensity, per week, per month
Exercise intensity- Monitored by calculating the relative intensity (% of maximum exertion)
Training volume- estimated by volume load
Exercise volume- estimated by average % of exercise exertion
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7. Selye’s General Adaptation Syndrome
Alarm phase
Resistance phase (supercompensation)
Exhaustion phase
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8. The General Adaptation Syndrome (GAS)
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9. Periodisation Cycles Macrocycle -long period of time, one year
Mesocycle - medium length of time, several weeks to several months
Microcycle- short length of time, one or more weeks
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10. KEY POINT
Periodisation involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimise performance.
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11. Matveyev’s Model of Periodisation: Appropriate for Novice Athletes
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12. Modifications of Matveyev’s Model of Periodization; for Gaelic Games Players
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13. Periodisation Periods
Preparatory-
Transition-
Competition-
Maintenance-
Peaking
Active rest-
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14. Preparatory Phase
Hypertrophy/endurance phase- low to moderate intensity (60-75% Max) and high to moderate volume (3-6 sets, high reps)
Strength phase- high intensity (80-90% max) and moderate volume (3-5 sets, 4-8 reps)
Power phase- high intensity (75-95 max) and low volume (3-5 sets, 2-5 reps)
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15. 4 X 4 Matrix 1-2 week 85-95% 1-4 reps 1-2 sets 4-6min 3-4 week 75-85%
FREQUENCY
INTENSITY
VOLUME
REST
POWER
1-2 week
85-95%
1-4 reps
1-2 sets
4-6min
STRENGTH
3-4 week
75-85%
4-8 reps
3-4 sets
2-3min
HYPERTROPHY
4-6 week
60-75%
8-12 reps
4-6 sets
30-90s
ENDURANCE
5-7 week
<60%
12-15 reps
5-7 sets
<30s
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16. Transition Phase
Modification to Matveyev’s original periodisation model, break between high volume training and high intensity training
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17. Competition Period
In Gaelic Games with long season, may last 10 months
Peaking- very high intensity and very low volume
Maintenance- moderate intensity (80- 85% max) and moderate volume (2-3 sets, 6-8 reps)
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18. Active Rest Any time during the training year
Restoration
Remain physically active
Lasts 1-4 weeks
Mental and physical break from sport
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