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PERIODISATION OF TRAINING

PERIODISATION OF TRAINING. PERIODISATION OF TRAINING. Breaking the training programme into periods of time that will help the athlete reach their peak performance at a certain time. SPORTS WITH CLEAR PEAKS. ATHLETICS GOLF SWIMMING CYCLING TENNIS What makes these sports easier

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PERIODISATION OF TRAINING

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  1. PERIODISATION OF TRAINING

  2. PERIODISATION OF TRAINING • Breaking the training programme into periods of time that will help the athlete reach their peak performance at a certain time

  3. SPORTS WITH CLEAR PEAKS • ATHLETICS • GOLF • SWIMMING • CYCLING • TENNIS What makes these sports easier to peak for than, football or rugby?

  4. PERIODISATION OF TRAINING Some 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 qualified

  5. PERIODISATION OF TRAINING When you know what or when you want to peak you can start to develop a training programme for instance: :they’ve been thinking about this since Beijing 2008 Chris Hoy – Cycling Christine Ohorogu – Running Rebecca Adlignton – Swimming

  6. PERIODISATION Macro-cycle 1 YEAR 4-6 WEEKS Meso-cycle Micro-cycle 1 WEEK UNIT 1 DAY

  7. Key words within periodisation • The 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 year • Meso-cycle – a phase (4 – 6 week blocks) • Micro-cycle • A training week within the meso-cycle • Training unit a day within that week

  8. What do you need to think about? • Establish current year and long term priorities for athlete preparation. • Consider • Physical preparation • Technical preparation • Tactical preparation • Mental preparation • Competitions • Other

  9. What do you need to think about? • Determine dates of all major phases of the training year. • General Preparation • Specific Preparation YOU MUST • PrecompetitionREMEMBER • Competition THESE • Peak 6 PHASES • Recovery or Transition Phase

  10. PERIODISATION OF TRAINING There are 6 separate phases that are placed within 3 areas

  11. PERIODISATION OF TRAINING Phases 1 & 2 - PREPARATION • Phase 1 – General Preparation • General fitness work • This phase is usually known as “training to train” • Phase 2 – Specific Preparation • Specific fitness, ex. Speed, strength, skills and techniques • Intensity of training increases significantly • “training to compete”

  12. What do you need to think about? • Evaluate the previous year’s plan and actual achievements (Strengths & Weaknesses). • Consider the following • Physical preparation; • energy systems • strength/speed/power • flexibility • recovery & regeneration • peaking • others

  13. PERIODISATION OF TRAINING Phases 3, 4 & 5 - COMPETITION • Phase 3 (pre-competition/ comp) • Beginning of competition season • Lots of fine tuning • Low level competitions • General training is reduced • Training is competition specific • Phase 4 – Competition • Competitions will occur every week • Leagues are in full flow, races, galas, etc • Phase 5 – Peak • The championship final (nationals, olympics,etc.)

  14. PERIODISATION OF TRAINING Phase 6 – TRANSITION Recovery phase during which the body can recover from the rigours of training and competition

  15. TASK – Design your programme • Define 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!!

  16. An example of a training programme - RUGBY

  17. Exam Question Describe what is meant by the terms: Macro-cycle, meso-cycle, micro-cycles Discuss the benefits of periodisation in planning a training programme 10 Marks

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