LEWIS: Periodisation Flashcards Preview

A2 PE > LEWIS: Periodisation > Flashcards

Flashcards in LEWIS: Periodisation Deck (18):
0

Periodisation of training is critically important

Periodisation means

Dividing your overall training programme into parts or periods that are designed to achieve different goals

1

Periodisation has 3 cycles:

Macrocycles
Mesocycles
Microcycles

2

Macrocycle is a

Long term training plan with a long-term goal often a single competition
Lasts for 10-12 months

3

Macrocycle has 3 periods:

1) preparation period
2) competition period
3) recovery period

4

(Macro cycle)Preparation period has 2 phases:

Phase 1 - general conditioning, low intensity work, aim to develop aerobic and muscular endurance, general strength and mobility

Phase 2 - competition specific training involves an increase in intensity, technique and tactical work

5

(Macrocycle)Competition period aims to

Optimise competition performance
Levels of fitness and conditioning should be maintained
Volume of training decreases

6

(Macrocycle)Competition period consists of phases 3-5:

Phase 3 (6-8 weeks) : competition period & will see a reduction in training volume but increase in specific-competition training

Phase 4 (4-6 weeks) : mini period where competitions are kept to a minimum or eliminated altogether

Phase 5 (3-4 weeks) : end of training year - all major events occur, competition-specific training is maintained

7

(Macro cycle)Recovery period: involves recovery allows the athlete to

Recharge physically and mentally and ensures an injury-free start to the following season

8

Mesocycle is a

Goal based block of training sessions
Lasts for 4-12 weeks

9

Microcycle is a

repeating pattern of training sessions
Lasts for 5-10 days

10

So that performers can be at an optimal state of readiness for a competition, they will begin reducing their daily training loads a few days prior to a big event called

Tapering

11

Tapering is

Reducing the amount of training and/or the training intensity prior to competition day

12

Athletes will also want to make sure that they are mentally and physically ready for the big event this is called

Peaking

13

Peaking is

Making sure that both mind and body are at their best for a competition

14

Most common form of periodisation=

Wave-like periodisation

15

Wave-like periodisation step 1) Athlete first build up their volume to a high level while intensity of training remains fairly modest

This initial period of training is supposed to establish

Basic strength and endurance

16

Wave-like periodisation step 2) the mileage wave then gradually reduces, being replaced by a steadily increasing wave of intensity.

The theory is that the athlete is ready for major competitions once the intensity wave has

Peaked

17

wave-like periodisation step 3) after the competitive season is over, the individual rests for a while before starting another mileage wave and beginning a

New season of training