Periodisation Flashcards
(19 cards)
what is periodisation?
periodisation is key when planning a training programme.
what does periodisation involve?
dividing the year into periods when specific training occurs
what are the aims of periodisation?
to ensure the performer is in peak condition at the right points in the seaon
what’s the macrocycle?
the ‘big’ period which involves a long term performance goal
what’s an example of macrocycle periodisation?
a footballers macrocycle might be the length of the season and associated goals
what’s the mesocycle?
describes a short term goal within the macrocycle which may last 2-8 weeks
what may be the focus of the mesocycle?
a specific component of fitness
what’s an example of mesocycle periodisation?
rugby player may focus on speed
what’s the microcycle?
1 week training that’s repeated throughout the length of the mesocycle
what can the microcycle set out?
what the performer is going to do on each day from Monday to Sunday
What are the 3 main phases of a periodised year?
The Preparation Phase
The Competition Phase
The Transition Phase
How many phases are in the periodisation phase?
2
what’s the first phase in the periodisation phase?
general conditioning training like low intensity work.
Athletes should aim to develop aerobic and muscular endurance, general strength and mobility
what’s the second phase of the periodisation phase?
competition specific training
this involves an increase in the intensity of training and also introduces technique and tactical work
How many phases are in the competition phase?
2
what are the aims of the competition phase?
optimise competition performance
within this phase, volume of training is decreased but intensity is increased
what happens in phase 3 in the competition phase?
(6-8 weeks) will see a reproduction in the volume of training and increase in competition specific training like trials and qualifying
what happens in phase 4 during the competition phase?
(3-4 weeks) end of the training year when all the major events and competitions take place
what happens in the transition phase?
involves recovery
allows athlete to recharge physically and mentally and ensures an injury-free start to the following season
