periodisation

Question 1

what is periodisation

Answer 1

the organised division of training into blocks

Question 2

the 3 cycles

Answer 2

• macrocycle
• mesocycle
• microcycle

Question 3

macrocycle

Answer 3

• long term training programme
• 6 months - 4 year block
• Overall performance goal (e.g. swimmer aiming to produce a PB in district champs)
• Broken down into several mesocycles

Question 4

mesocycle

Answer 4

• medium term training programme/goal
• Between 4 - 16 weeks (1 - 4 months)
• Usually have a specific focus/goal (e.g. swimmer wanting to improve muscular endurance)
• Broken down into several microcycles

Question 5

microcycle

Answer 5

• short term training programme/goal
• 1-4 weeks
• Detailed information about training
• Broken down into sessions focusing on a specific practise/training (e.g. swimmer
  improving dives)

Question 6

phases

Answer 6

• Used to target a specific goal within the programme
• Preparatory
• Competitive
• Transition

Question 7

preparatory

Answer 7

6 - 12 weeks before start of competitive season

Phase 1: Off season
- General conditioning to develop the foundation to build upon consisting of: aerobic
training, core development, mobility, strength & conditioning, sport specific training

Phase 2: Pre-season
- Focus on progressive overload, gradual increase in training intensity
- Initial high training volume which decreases closer to competitions

Question 8

competitive

Answer 8

“in season”

Phase 3
- Rest days become more important while maintaining fitness/avoiding injury
- Tactics and strategies may start to develop
- Endurance performers may continue high training intensity

Phase 4
- Tapering (maintaining the intensity but decreasing volume of training)
- 2-3 weeks prior to maintain competition training load is gradually decreased
and recovery is increased to ensure peak performance and to perform effectively
- Ensure full recovery from intense training/reduce fatigue

Question 9

tapering +ves

Answer 9

• Optimise performance
• Maximise energy stores
• Increased Hb/RBC/buffering
  capacity
• Increased hormone ratio to build and repair tissues
• Increased FOG fibre recovery
• Increased strength/speed/power output
• Increased immune response
• Improved sleep

Question 10

tapering -ves

Answer 10

• Lethargic
• Struggle to cope with reduced
  intensity
• Missing endorphins from exercise
• Possible weight gain
• Rapid decrease in aerobic enzymes

Question 11

transition

Answer 11

• 4 - 6 weeks after season ends
• Active rest and recuperation
• Take part in activities that will add variation to their training while maintaining aerobic
  fitness with low-intensity exercise
• Activities will offer similar movements and energy systems to help maintain motivation
• Administration of longer term injury treatment

Question 12

+ves of periodisation for the sports performer

Answer 12

• Peaking at correct time
• Reduces injury
• Achievable goals for athlete
• Flexibility if become injured
• Organised tapering
• Manageable blocks