PERIODISATION OF TRAINING

 Breaking

the training programme into periods of time that will help the athlete reach their peak performance at a certain time

 ATHLETICS  GOLF  SWIMMING  CYCLING  TENNIS

What makes these sports easier to peak for than, football or rugby?

Some sports have obvious times when you want to peak such as a World Cup, Olympics World Championships or Commonwealth Games. Other sports have long seasons where peaking is less obvious as these sports are based on league tables such as football and rugby. Saying that both rugby codes have play offs so peaking at the end of the season is more important but you must have qualified

When you know what or when you want to peak you can start to develop a training programme for instance:

:they’ve been thinking about this since Beijing 2008 Chris Hoy – Cycling Christine Ohorogu – Running Rebecca Adlignton – Swimming

Macro-cycle Meso-cycle

1 YEAR

4-6 WEEKS

Micro-cycle UNIT

1 WEEK

1 DAY

 The length of each cycle will depend on

their aims.  Macro-cycle

 A yearly programme with the aim of peaking

for a specific event. Ex. 1 year

 Meso-cycle – a phase (4 – 6 week blocks)  Micro-cycle  A training week within the meso-cycle • Training unit a day within that week

 Establish current year and long term

priorities for athlete preparation.  Consider  Physical preparation  Technical preparation  Tactical preparation  Mental preparation

 Competitions  Other

 Determine dates of all major phases of the     



training year. General Preparation Specific Preparation Precompetition Competition Peak Recovery or Transition Phase

YOU MUST REMEMBER THESE 6 PHASES

There are 6 separate phases that are placed within 3 areas

Phases 1 & 2 - PREPARATION  Phase 1 – General Preparation  General fitness work  This phase is usually known as “training to train”  Phase 2 – Specific Preparation  Specific fitness, ex. Speed, strength, skills and techniques  Intensity of training increases significantly  “training to compete”

 Evaluate the previous year’s plan and actual

achievements (Strengths & Weaknesses).  Consider the following  Physical preparation;  energy systems  strength/speed/power  flexibility  recovery & regeneration  peaking  others

Phases 3, 4 & 5 - COMPETITION  Phase 3 (pre-competition/ comp)  Beginning of competition season  Lots of fine tuning  Low level competitions

 General training is reduced  Training is competition specific

 Phase 4 – Competition  Competitions will occur every week  Leagues are in full flow, races, galas, etc  Phase 5 – Peak  The championship final (nationals, olympics,etc.)

Phase 6 – TRANSITION

Recovery phase during which the body can recover from the rigours of training and competition

1. Define the length of your macro-cycle? What are you planning towards? 2. Divide your macro-cycle into meso-cycles. Do you need all 6 phases? 3. Design a micro-cycle from each of your meso-cycles? Demonstrate the difference in content depending on the time of year? Other factors: Remember the PRINCIPLES of training!!

PEAK MONTHS

HEAVY WEIGHTS

SPEED ENDURANCE

TECHNIQUE & MATCH SHARPNESS

JUL

AUG

SEP

OCT

NOV

DEC

JAN

FEB

MAR

APR

MAY

JUN

Describe what is meant by the terms: Macro-cycle, meso-cycle, micro-cycles Discuss the benefits of periodisation in planning a training programme

10 Marks