Phases of Training

1. Phases of Training PoB KC5

2. Phases of Training • The training year can be split into different phases or periods. This is known as periodisation. • The year can be split into 3 periods: • the preparation period (pre season) • the competition period (in season) and • the transition period (off season)

3. In the school context, the macrocycyle planned lasted for 6 weeks. Therefore, periodisation of phases is much more compressed than it should be. • the preparation period (pre season) • planned for 5 weeks • the competition period (in season) • planned for 1 weeks • the transition period (off season) • not planned due to no • return to activity

4. Provides the fitness base to be competitive • Involves maintaining fitness levels built up during the preseason • Short periods of competition intensity training • Begins immediately at the end of the competition season • Progressive overload training takes place • During this phase rest and recovery is the main emphasis • Low intensity aerobic work should be completed • Main focus on specific areas of physical, skill related and mental fitness • Tapering work is done to maintain fitness gained but also allow body to rest • Involves a regular pattern of aerobic base fitness training • Number of training sessions significantly reduced • Bridges the gap between end of one season and start of next This process prepares the performer for the demands of the competition season and develops a base of fitness to build specific fitness improvements on This process develops the specific fitness requirements for the performance and helps to prepare mentally and tactically.

5. Preseason Training What are the key features of this phase of training? Provides the fitness base to be competitive Progressive overload training takes place Involves a regular pattern of aerobic base fitness training This process prepares the performer for the demands of the competition season and develops a base of fitness to build specific fitness improvements on The macrocyclye of the programme dictates the amount of time spent in this phase 5 weeks of Initial and Progressive overload sessions Examples of CRE sets 8 x 50m f/c r 30sec target pace 45 sec (week 1) 10 x 50m f/c r30sec target pace 43sec (week 3) 12 x 50m f/c r 30sec target pace 42sec (week 4)

6. Competition phase What are the key features of this phase? Involves maintaining fitness levels built up during the preseason Main focus on specific areas of physical, skill related and mental fitness Short periods of competition intensity training Tapering work is done to maintain fitness gained but also allow body to rest This process develops the specific fitness requirements for the performance and helps to prepare mentally and tactically. Different emphasis on training Reduced workload in taper sessions Example 12 x 50m f/c r 30sec target pace 42sec (week 4) Reduced by 20% 10 x 50m f/c r30sec target pace 42sec (week 5)

7. Different emphasis on training Specific race pace sessions Example 2 x 100m f/c done as with 4 mins rest between swims (Week 6) 50m rest 30sec 25m rest 15sec 25m Pace management using Maglischo’s tempo developed Opportunity to rehearse pace developing mental preparation as well as physical preparation. Specific skill related opportunities to work on reaction time and starting / turning techniques also developed in sessions

8. Transition phase What are the key features of this phase? Begins immediately at the end of the competition season During this phase rest and recovery is the main emphasis Low intensity aerobic work should be completed Number of training sessions significantly reduced Bridges the gap between end of one season and start of next I know I would drop the number of sessions completed from 3 a week to 1 a week. I would complete only low level aerobic swims Example (week 7 until preseason begins again) 16 x 25m /c r30sec target pace 25sec (50% max heart rate)

9. 2004 Preparation Phase Competition Phase Transition Phase (a) Choose one of the phases of training shown above and describe, in detail, the training you did during this phase. (6) (b) Choose another of the phases of training. Explain why your fitness training was different in this phase. Give specific examples of the differences. (6) Part (a) choose the preparation phase Describe interval training showing initial overload session, progressive overload and variation examples. Emphasise focus on aerobic build up Part (b) choose the competition phase Reasons for doing different training at this phase Examples to show what is different (tapering and race pace)

10. 2006 • The training year can be divided into 3 phases or periods • Preparation or preseason • Competition or inseason • Transition or off season • Select one phase or period. Describe in detail the content of a training programme you used to develop a specific type of fitness during this phase or period. • (6) Reference to phase (preparation) Method of training Description of session from week 1 Examples of progression from week 3 Examples of variation from week 4 Benefits of this training in relation to the needs of the phase

11. 2008 There are three phases of training: Preparation (Preseason) Competition (During the season) Transition (Off season) Discuss why your training might differ between each of the phases. Give examples to support your answer. • This is a 6 mark question • Allow 15 minutes to answer • Outline key features at each phase • Explain why these features are different • Give examples of training used at each stage