PERIODISATION OF TRAINING

PERIODISATION OF TRAININGBreaking the training programme into periods of time that will help the athlete reach their peak performance at a certain timePERIODISATION OF TRAININGATHLETICSGOLFSWIMMINGCYCLINGTENNIS

What makes these sports easier to peak for than, football or rugby?SPORTS WITH CLEAR PEAKSSome sports have obvious times when you want to peak such as a World Cup, Olympics World Championships or Commonwealth Games.

Other sports have long seasons where peaking is less obvious as these sports are based on league tables such as football and rugby. Saying that both rugby codes have play offs so peaking at the end of the season is more important but you must have qualifiedPERIODISATION OF TRAININGWhen you know what or when you want to peak you can start to develop a training programme for instance:

:theyve been thinking about this since Beijing 2008

Chris Hoy CyclingChristine Ohorogu RunningRebecca Adlignton Swimming

PERIODISATION OF TRAINING

PERIODISATIONMacro-cycleMeso-cycleMicro-cycle1 WEEK4-6 WEEKS1 YEARUNIT1 DAYKey words within periodisationThe length of each cycle will depend on their aims.Macro-cycle A yearly programme with the aim of peaking for a specific event. Ex. 1 yearMeso-cycle a phase (4 6 week blocks)Micro-cycleA training week within the meso-cycleTraining unit a day within that weekEstablish current year and long term priorities for athlete preparation.ConsiderPhysical preparationTechnical preparationTactical preparationMental preparationCompetitionsOther

What do you need to think about?Determine dates of all major phases of the training year.General PreparationSpecific PreparationYOU MUSTPrecompetitionREMEMBERCompetitionTHESEPeak6 PHASESRecovery or Transition Phase

What do you need to think about?There are 6 separate phases that are placed within 3 areasPERIODISATION OF TRAININGPhases 1 & 2 - PREPARATION

Phase 1 General PreparationGeneral fitness workThis phase is usually known as training to train Phase 2 Specific PreparationSpecific fitness, ex. Speed, strength, skills and techniquesIntensity of training increases significantlytraining to compete

PERIODISATION OF TRAININGEvaluate the previous years plan and actual achievements (Strengths & Weaknesses).Consider the following Physical preparation;energy systemsstrength/speed/powerflexibilityrecovery & regenerationpeakingothers

What do you need to think about?Phases 3, 4 & 5 - COMPETITIONPhase 3 (pre-competition/ comp)Beginning of competition seasonLots of fine tuningLow level competitionsGeneral training is reducedTraining is competition specific Phase 4 CompetitionCompetitions will occur every weekLeagues are in full flow, races, galas, etcPhase 5 PeakThe championship final (nationals, olympics,etc.)

PERIODISATION OF TRAININGPhase 6 TRANSITION

Recovery phase during which the body can recover from the rigoursof training and competitionPERIODISATION OF TRAININGTASK Design your programmeDefine the length of your macro-cycle? What are you planning towards?Divide your macro-cycle into meso-cycles. Do you need all 6 phases?Design a micro-cycle from each of your meso-cycles? Demonstrate the difference in content depending on the time of year? Other factors:Remember the PRINCIPLES of training!!An example of a training programme - RUGBYPEAK MONTHSJULAUGSEPOCTNOVDECJANFEBMARAPRMAYJUNHEAVYWEIGHTS

SPEEDENDURANCE

TECHNIQUE& MATCHSHARPNESS

Exam QuestionDescribe what is meant by the terms:

Macro-cycle, meso-cycle, micro-cycles

Discuss the benefits of periodisation in planning a training programme

10 Marks