1. STARTER ACTIVITY In pairs discuss when/why a rugby player gets a rest from their season. Lesson Objectives: 1.To explain the micro/meso/macro cycles in training. 2.To prepare for your NAB (L.O.2). Lesson focus: Key concept 5 The phases of training Training cycles

2. Key Concept 5: Planning, implementing and monitoring training PERIODISATION. Many performers structure their long term planning through periodisation. “PERIODISATION is the organisation of the training into a carefully considered plan which involves different into a carefully considered plan which involves different periods of training, each period having its own specific periods of training, each period having its own specific aim and purpose.” aim and purpose.”

3. Three main PHASES OF TRAINING: 1.PREPARATION PHASE/PERIOD 2.COMPETITION PHASE/PERIOD 3.TRANSITION PHASE/PERIOD 1.PREPARATION PERIOD/PHASE. 1 st phase Includes pre-season training General exercise training followed by more specific Cover strengths, weaknesses and existing fitness levels

4. 2.COMPETITION PERIOD/PHASE. Allows you to maintain your fitness and peak for particular competitions. Fine tune your preparation with a specific event or competition in mind. Period of tapering down your training prior to competition in order to avoid any training fatigue. Tapering down also allows you to complete your physical and mental preparations for competition. Following the competition you will need a brief recovery time before continuing with your training.

5. 3.TRANSITION PERIOD/PHASE. Follows the competitive season. Need for a period of active rest. Marks the split between the end of one season and the start of the new preparation phase for the next. It is important to have a definite break from competitive activity. It is important to retain a level of general fitness through this time.

6. TRAINING CYCLES. We use training cycles to ensure your training is effective. Make sure that your own training cycle matches the requirements of periodisation MICROCYCLE – 1 week – Short term MESOCYCLE – 1 month – Medium term MACROCYCLE – 3-4 months – Long term Training cycles would include details of your training plans for particular competition and events and would allow for tapering down your training programme prior to competition and rest periods following competition.

7. What next? Wednesday – Final lesson on catch up NABS. (the rest of the catch up NABs MUST be completed in your own time by organising this with your teacher.) NO NAB = FAILURE OF COURSE! NO NAB = FAILURE OF COURSE! Thursday – Complete course notes. Friday – Complete course notes. NEXT WEEK: 2 nd EXAM for each strand of higher. FOLLOWING WEEKS: Exam paper/revision