8. Periodisation Flashcards
(28 cards)
What is periodisation?
Dividing the year into periods when specific training occurs
3 cycles of the year
Macrocycle: season/years
Mesocycle: 4-12 weeks
Microcycle: 1 week
Macrocycle
the ‘big’ period, involves long term performance goal
eg. football season, 4 year build up to Olympics
includes preparation period, competition period, transition/recovery period
Macrocycle - preparation period
phase 1: general conditioning & fitness level development
phase 2: competition specific training - increased intensity, strength & speed work, technique & tactical practise
Macrocycle - competition period
aim to optimise competition performance
decreased training volume, increased intensity
phase 3: (6-8wks) typical comp period, trials & qualifying comps, more specific training
phase 4: (4-6wks) period where comps are reduced/eliminated, less specific training, active recovery
phase 5: (3-4wks) end of training year, major events and competitions occur, comp specific training maintained, tapering should occur
Macrocycle - transition/recovery period
allows athlete to recharge physically & mentally
ensures injury free start to season
general, fun exercise carried out
football macrocycle example
preparation (late June-July): preseason, fitness takes place
competition (early August-May): matches
recovery (mid May-June): post season, rest & recovery
Mesocycle
4-12 week period of training with a particular focus - may be a component of fitness
eg. sprinter - speed, reaction time, power
endurance athlete - CV endurance, strength endurance
microcycle
1 week that is repeated during the mesocycle
could set out what the athlete does Monday - Sunday, including rest days
eg. NBA athlete:
Mon - strength & conditioning
Tue - 2hr session, discuss tactics, upper body weights
Wed - rest
Thur - 2hr, tactics, lower body weights
Fri - S&C, 2hr
Sat - 2hr, UB weights
Sun - S&C, 2hr, LB weights
tapering definition
less training before a major competition usually a few days beforehand, allowing peaking to occur
tapering example
marathon runner: focus on recovery of CV & muscular systems; 10-21 days; gradually reduce training volume; maintain intensity
weightlifter: focus on maximising neuromuscular efficiency & explosive power; 7-10 days; reduce volume; keep high intensity
peaking definition
bringing athlete to optimal physical & psychological state
important for athlete to peak at right time so they can achieve their best results & performance
peaking example
gymnast aiming to peak for Olympic final need to show strength, flexibility etc.
if they peak too early their routines will lack this & lead to mistakes in high-difficulty skills
why might a programme be altered?
a coach might alter a programme due to injuries an athlete may have or their role in the sport
if an athlete had injured their leg they would avoid training it for a while until it has recovered then they would train to regain its previous strength etc.
a goalkeeper would train differently to a striker or a gymnast specialising in beam would train differently to one specialising in vault
Periodisation aim
For an athlete to peak for a specific competition and develop a specific component of fitness to optimise their rate of adaptation & maximise performance
Long-term goals
1-5 yrs
- broad objectives, needs consistent effort
-Relates to overall fitness, health or skill development
Long-term goal example
Football - earn spot on national team
Gymnastics - qualify for Olympics
Medium-term goal
6 months - 1 yr
-Focus on progressions & milestones
- improve mess testing scores
Medium -term goal example
Football - become regular starter
Gymnastics - learn new skill
Short - term goal
0-6 months
- specific, immediate, actionable task / improvement
- quick wins, build motivation
Short - term goal example
Football - practise penalty kicks
Gymnastics - do 10x pull ups each session
Outcome goal
Focus on end result / achievement in relation to others
Outcome goal example
Winning league
Podium finish
Performance goal
Measurable improvements in personal abilities
