training programs + methods Flashcards
periodisation, tapering, peaking, maintenance (22 cards)
define periodisation
a process that breaks up a training program into blocks of time (with specific objectives or goals ) with the aim to reach optimal performance at a given time
what is a macrocyle’s length and main focus?
focuses on the ultimate goal for the competitive year and lasts for one or more years
what is a mesocycle broken down into?
pre-season (preparation phase), in-season (competition phase), off-season (transition phase)
pre season focus
focus on improving aerobic conditioning to prepare athletes for the physical demands of the upcoming season so that they can play out games without fatiguing and helps prevent injury
pre season length
6-12 weeks
pre season characteristics
- improve aerobic conditioning with high volume/low-med intensity
- starts as general fitness then moves to more specific skill-based activities
- general = 4-10 weeks; specific = 2-6 weeks
in season focus
to maintain fitness and skill levels developed during pre-season and further develop and refine strategies and tactics and game plans to ensure that every player is performing optimally for competition
in season length
4-6 months
in season characteristics
- maintain fitness levels through low-med volume/high intensity
- methods of training - strategies, tactics, and game plans
- principles of training - maintenance, peaking, recovery, and taper
- specificity is crucial
off season focus
to allow the athlete to regenerate/recuperate both physically and mentally from the rigours of competition and training
off season length
6-12 weeks
off season characteristics
- maintain aerobic fitness through low-med volume/low-med intensity
- methods of training - cross training, continuous
- principles of training- recovery, rehabilitation
- specific programs for weaknesses
off season programs could include:
- construct future plans
- monitor nutrition
- recovery from injury
- undertake specialised programs
microcycle focus
allow the athlete to plan, prepare and compliment the mesocycle process
microcycle characteristics
- achieving peak performance
- tapering
- maintaining specificity
- maximising recovery
- maximising muscle glycogen
- avoiding injury
define tapering
a short term strategy of reducing volume and increasing or maintaining intensity in order to allow recovery from training and reduce fatigue prior to competition
tapering strategies
- decrease volume by 40-50% and maintaining or increasing intensity
- increase recovery rate
- endurance events require short taper, power events require long taper
- greater workloads require greater taper
- 2-3 days prior to competition, athlete should perform very little to no work
- monitor diet
define peaking
the planning of training in such a way that the physical, mental, and emotional attributes of an athlete reach optimal performance at the appropriate time
aims to help an athlete improve and be in peak condition
- allow the athlete to be in peak optimal condition to perform
- maximise energy (glycogen stores)
- taper for 4-28 days
- allow for recovery
aims to help an athlete improve peaking
- ensure peaking is completed in line with athlete’s major competition/event
- can’t peak all the time
- used in conjunction with tapering
- used in conjunction with recovery periods
define maintenance
the ability to maintain your training and body readiness for activity
explain maintenance
- your body cannot be constantly overloaded and needs time to recover
- during pre season body is overloaded to increase strength, power, and speed, and build aerobic capabilities
- during competition and transition phases, athlete is looking to maintain
