1. Phases of Training Key Concept 5 Planning and implementing training in pursuit of personal goals, through phases of training, training cycles and the monitoring of progress.

2. Periodisation Performance can be improved by varying the training stresses throughout the season rather than maintaining a constant training focus. How Do we achieve this? We divide the year into ‘periods’ and the PRINCIPLES OF TRAINING may vary throughout these periods.

3. Periodisation Programs Training should progress from general to specific (principle of specificity) The program must be tailored to suit the needs/targets/goals of the individual performer.

4. Phases of Training (periods) The season can be split into 3 phases : Preparation (Pre-season) Competition (During the season) Transition (Off season)

5. Preparation (Pre-Season) Focus Return to a regular pattern of targeted training At the beginning of the period the main emphasis is on improving general fitness Once this is achieved, there is a focus on match specific fitness incorporating some technical and mental work through drills and match type situations

6. Competition (During the Season) Focus This period involves maintaining fitness Game/performance commitments take up the majority of time therefore training sessions have to be carefully planned to fit into this busy schedule without causing the performer to become fatigued/injured due to over training. Do you focus on fitness training or skill development? A conditioning approach is effective during this phase. Selecting specific game like routines allows both to be developed at the same time.

7. Transition (Off season) Focus This is the period between the end of the previous season and the beginning of the new season. This is a period of rest and recovery for a performer although some light fitness work may be included to maintain fitness. This could include swimming/cycling as an alternative activity and a basic circuit to keep your fitness ‘ticking’ over.

8. How might training differ between the phases? Preparation- General fitness work being developed to build up endurance e.g. general running/circuit training/particular drills. Competition- Training will focus on improving specific aspects of fitness/skills for competition. Fine tuning of fitness/skills and working on specific strategies would be apparent in this phase compared to the preseason where a more general approach to improving fitness/skills would be apparent e.g. a training programme focussing on improving a particular aspect of fitness which is vital in the game or working on a particular set piece in the game. Transition- An opportunity for the body to recover after competition whilst maintaining a general/reasonable level of fitness. A period of ‘active rest’ e.g. swimming/cycling as an alternative activity

9. Training Cycles Macrocycle Mesocycle Microcycle

10. Macrocycle This involves looking at your long term needs. Setting long term goals and targets. A macrocycle can be a year long season for a footballer/netballer or a 4 year target for a swimmer preparing for the next Olympic games. Long term training plans are longer than 3 months and can last up to 4 years.

11. Mesocycle This involves identifying short-term personal fitness needs and specific training objectives to bring about an improvement over a shorter period e.g. 2-6 weeks. This ‘short term period’ may vary depending on the length of your macrocycle. Microcycle This relates to your immediate training targets. What you hope to achieve over the next week.